The obstacle course includes 6 different specialties: 55 meters with obstacles, 80 meters with obstacles, 100 meters with obstacles, 110 meters with obstacles, 300 meters with obstacles and 400 meters with obstacles. The hurdlers engage in athletics competitions of all levels, from school to Olympic. Obstacle racing is a wonderful sport that requires good physical fitness, flexibility, upper body strength, and most importantly, perseverance.
Steps
Part 1 of 2: Before the Race
Step 1. Stretch
If you don't stretch, you could be seriously injured (ankle strains are quite common in this sport).
Step 2. Face some warm-up hurdles
Make sure you have both legs - the attack and the push legs - ready for the competition. The attacking leg is the one that passes the obstacle before the body (usually this is the dominant leg).
Step 3. Count the steps
Ideally, you should take eight steps to the first obstacle and three steps between the following obstacles. Beginners can take 8-9 steps before the first obstacle focusing on the width of the stride and the speed of the legs. Between obstacles they can take 5 steps (if the attacking leg does not alternate). Whoever alternates the attack leg (overtaking a first obstacle with the right, a second with the left, and so on) can take 4 steps between one obstacle and the other instead of five.
Part 2 of 2: During the Race
Step 1. Start the race with a sprint
Before reaching the first obstacle you will need to reach a good speed and make sure that, when it is time to climb over it, you are with your favorite foot in front.
Step 2. Do not slow down before the obstacle:
it will be the momentum that will allow you to overtake it. When you are 30-60 cm from the obstacle, bring the foot that is not on the ground (that of the attacking leg) at the level of the butt and quickly extend the leg above the obstacle.
Step 3. Bring up the foot that still touches the ground (that of the pushing leg) and make sure that the thigh remains parallel to the obstacle bar
Bring the knee up, close to the armpit, extend the leg and continue running as soon as you touch the ground.
Step 4. Continue the race, attempting to pick up speed towards the end
The last obstacle can create problems but, with a good push, it can be overcome without problems.
Advice
- In all likelihood, you will happen to fall. Even the biggest ones fall from time to time. Don't be discouraged if you tumble to the ground; it could depend on the position of the body, on how many steps you take between one obstacle and another, on the lack of explosiveness when exiting the blocks or on the fact that you do not have a good technique with regards to the push leg. Listen to your coach's advice to avoid making mistakes that could compromise your future performance.
- Train! Train! Train! The results are obtained only with training.
- With practice you can start running faster and maybe raise the height of the obstacles.
- Remember to "look at the clock". While overtaking the obstacle, the arm opposite the attacking leg should move forward just as if you were glancing at the clock. The other arm should be in a natural position, as during running.
- Initially train on the grass to avoid bad falls.
- For the first time, be followed by an expert person to help you.
Warnings
- After passing an obstacle, make sure that, upon landing, your feet remain inside your lane, otherwise you will be disqualified (regardless of whether you are hindering an opponent or not).
- Try to assimilate the fundamentals of the obstacle course, including certain aspects such as: which leg is the dominant / attacking leg, which foot to put in front of the start from the blocks, how many steps must be taken before the first obstacle and between one obstacle and another, what is the right technique.
- When you compete, when you are about to jump over an obstacle, move your arms in the correct way (the arm opposite the attacking leg bends in front of the chest while the other bends behind the back in the same way). Otherwise, if you dangerously spread your arm out, you run the risk of hitting the runner in the next lane.
- In the obstacle course you can suffer injuries (including strains and falls).
