How to Train for a Hurdle Run

Work on your running techniques. Emphasize a relaxed yet driven action and steadily increasing stride lengths. You can do this by placing markers along the running track at ever-increasing lengths: .60 meters, 1.35 meters, 2.25 meters, 3.30 meters, 4.50 meters, 5.85 meters, 7.35 meters, 9.00 meters, 10.80 meters, 12.75 meters, 14.85 meters and 17.10 meters.

Learn how to move out of the block as quickly as possible and count how far it takes to get to the first hurdle. If it takes an odd number of steps, then you want to have your lead leg (the part of your body which leaps over the hurdles first) in the front block. If it takes an even number of steps, put your lead leg in the back block. From there, work on accelerating into your pace and reaching the highest speed possible before you hit the first hurdle.

Develop a proper stride rhythm. The typical pattern for a hurdler is seven or eight strides to the first hurdle and three steps between each hurdle to the end of the race. Put up small blocks at each point on the track where the hurdles will go. They should be just high enough to cause a stumble if you step on them. Run the race distance, gradually raising the height of the hurdles. You should be able to clear the hurdle by at least 1 foot every time.

Develop the lift on your lead leg. You must keep the knee vertical with the body, then force it quickly down to the track. Stress your leg's flexibility and work on lifting it as high off the ground as possible. "High knee" marching steps like a drum major in a band can help tone the lead leg as well.

Watch the trailing leg, which is intended to drive you towards and over the hurdle as you approach it. You want it to sweep wide over the hurdle as you pass, turning the ankle to the side to avoid striking the top.