I thought about helping those that wanted to be helped in this event because there seems to be a lot of people confused as to how you are suppose to run this race. I am not the best to ever run it but I was one of the best. This is not a sprint race. This should always be a race based off rhythm and technique...should be. I have used my crafty drawing skills (please dont judge me) and came up with what is my best diagram freestyle hand sketched drawing of one lane on the track. I have marked off each hurdle (numbered 1-10) along with the finish (F) I have also put in a green line in the the lane which you should know what it is for. If not you will figure it out while reading. Sit back, read and learn something...Hopefully I can teach some people a few things. You're welcome in advance if something I write below sets off a light bulb in your head...Here we go
**Setting Your Blocks**
What I have found that most people do when setting their blocks is they set them angled to the turn. This is correct but some go as far as to angle them incorrectly. When setting you blocks, first lay your blocks down "Perpendicular" to the start line. Once you have done that you can lift the back of the blocks up off the grown and move the blocks to the right about 60-70 degrees. (meaning very little of a move) You dont want to angle them straight to the inside of the curb because once you get to the turn you will have to A: work hard to keep hugging that turn or B: swing to the outside of the lane which will cause you to run a longer race and slower time. By setting the blocks perpendicular and moving the back of the blocks to the right slightly, gives you a great angle that will gradually move you to the inside of the lane making for an easier run around the first turn onward to the first hurdle. This will allow you to run smoother, save a little bit of energy and control your race better. Control is very important in any race. If you can control the first hurdle, normally the rest of your race comes easier.
**Hurdle 1 and 2**
From the gun you should be focused on building up your speed and concentrating on your steps to the first hurdle. As a post collegiate, most men should be somewhere from 20-22 steps to the first hurdle and women 22-25. For all the right lead hurdlers, the time is now for you to drill over and over that left lead leg. Learn to use it and run faster! Going over the first hurdle with you right leg will almost every time land you on the outside of your lane. In this event angles and straight lines are important as well. QUESTION: Whats the shortest distance between two points? Yes...a straight line! So does going around a turn on the outside of the turn make any sense? I dont think so. Now there are some that do it and they have been very successful so I cant say it doesnt work, however, I will say that whatever time they ran in that race should have been faster. Hurdling with your right leg over the first hurdle will also slow you down slightly. Its almost like you have to land and make your way back to the inside or you just going to run a longer race altogether. I figured out that hurdling left lead for the first part of your race allows you to handle "Centripetal Force" a whole lot better. You should be able to hurdle with the same leg for both of these hurdles if done correctly. **Practice over the first 2 hurdles at race pace to get this down**
**Hurdle 3-4-5**
Now if you have run the first two hurdles correctly then you have your step pattern down, moving through each hurdle without chopping steps and the speed that you have built up you can now control down the back stretch without having to press. If you are a technician and can hurdle (I dont mean jump the hurdles and clear them I mean you can actually hurdle) this is where you can conserve energy for the latter part of your race. Your speed is up and you are moving. Once you clear hurdle 3, you should focus on relaxing, knee lift, proper running form and hurdle technique. If you can do these things correctly while moving down the back stretch you dont have to worry about trying to run fast because you are controlling your speed. You should have built up all the speed you will need for the first 200m of this race by the time you clear the first couple hurdles. At worst you may come through the 200m mark a few tenths of a second slower than before but remember...you still have 200m to go! By the way you should still be going over these hurdles with the same lead leg as the first two. Most men try to do 13 in between. Some switch and alternate to do 14 or drop down to 15 and thats too many steps for men but for women, 15 is good. **From the blocks practice going over 3,4 or 5 hurdles working on your step pattern**
**Hurdle 6**
This is where the race starts to get tricky. For those that alternate this is that hurdle that you begin to switch at. Well if you have done what I have said through 1-5 you may be able to clear hurdle 6 with the same leg as you have the first five. Remember you are not pressing at this point. You are relaxing and letting that speed you built up carry you along in this race while doing the proper things listed above in the section "Hurdles 3-4-5" (relaxing, knee lift, proper running form and hurdle technique) **While at practice working out, 3x 6 hurdles at race pace is a good workout to practice your step pattern up to this point.**
**Hurdle 7**
If you are lucky enough to have run the first 6 hurdles with the same leg its about that time we switch. Why? Well there is this thing called "Fatigue" that is starting to set in. You cant fight it, its there...Now this is how you deal with it.
Take a look at the drawing that I have sketched. Notice anything different from the first turn. The green line if you havent guessed by now should be the path you take while running and hurdling. You know I did say to hurdle around the turn with your left leg earlier right? To handle what better? Well that is true but when you have fatigue setting in, you still want to concentrate on relaxing, knee lift, proper running form and hurdle technique. I know people are asking, "Why would you run on the outside of the lane? Why would we..." Hey...hush, listen and learn. I ran this race for 10 years and through a lot of trial and error, I figured out that swinging to the outside of the lane going into hurdle 7 helps you keep your step pattern transition smooth. If this is where you are switching you shoudnt have to worry about chopping steps if you swing outside correctly. The last few steps before you go over this hurdle should be set up steps which will set you up to go over this hurdle so that you land right in the middle of your lane. Remember, we are trying to handle "Centripetal Force" as best we can. So now you are leading with your right leg which should be going over the center of the hurdle which should land in the center of the lane.
**Hurdle 8**
Guess what...your left leg should land on where off of hurdle 7? Thats right closer to the inside of the lane. If this is the case and you still are concentrating on relaxing, knee lift, proper running form and hurdle technique...then you are still alternating and now taking hurdle 8 with your left leg which is keeping you on the inside of the turn sending you to the final stretch. **Set up hurdles 6-7-8 and back up to about the 250 mark on the track. Start out picking up decent speed and focus on clearing the hurdles with the correct legs that you want to clear in your race. Also 2x 8 hurdles at race pace is a great workout as well**
**Hurdle 9-10**
Now, while you are still concentrating on relaxing, knee lift, proper running form and hurdle technique, you should be turning over them legs as best as possible. Once again, fatigue is setting in but at this point even more. Yes it will be difficult to focus on those things because the hurdles are starting to look a little bit higher. This is where being a "hurdler" comes in. *Most 400 hurdlers are not good hurdlers.* Focus on clearing the last two hurdles as best you can with proper technique. Steps are important and messing up on either of these hurdles will make or break your race for sure. If you clear them without any chopping or hitting hurdles you have 40m to the finish. Stay tall, relax and drive to the finish line. **set up hurdles 9-10 and go over to the 300m mark. Run a race pace 300m while clearing the last 2 hurdles. You can also set up 6 through 10, go back to the 250 mark and do that workout. Make sure you are always focusing on your step pattern.**
Of course all this depends on factors like height. Some people might not be able to run that pattern. If not, thats OK. Figure out a step pattern that works for you. Something that is fitting for you that will get you through your first 200m as fast yet comfortable as possible. I see way too many people get out fast and die coming home. Control your race better. If you cant finish strong going out fast, back off the first part of your race some. Figure out how many steps you can take on a regular basis in the race. When you practice run that same pattern. You should know how many steps you are taking from the blocks to the first hurdle and in between each hurdle. Once you figure that out, take those same steps while at practice. Why? Because practice makes perfect or at least close to it. The more familiar you become with your step pattern, the easier the race will become to you.
