How to Run a Faster 300-Meter Hurdle
When it comes to running hurdles, speed is definitely of the utmost importance. Not only do you have to run fast, but you also have to be able to jump while you are running fast, and do it in good rhythm. To increase your speed, you need to follow a game plan that includes some extra weight, some extra balance and a lot of mental toughness.
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Instructions
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Wear added weight. During your daily routine, add resistance to your body. This can be ankle weights, a gravity belt, a weighted vest or a combination of them all. Your body will get acclimated to this extra weight, then when you run the hurdles, you will be lighter, causing you to run faster.
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Do resisted wind sprints. Wear a power chute while doing wind sprints. This apparatus can increase the stride length and frequency of strides. As an added benefit, they come in weights varying from 15 to 50 pounds, depending on your size. See link.
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Do some plyometric training. Plyometrics are characterized by a fast contraction of a muscle followed with an explosive movement. Some examples would be box jumps, stair hops, rope jumping, jump squats and leaping lunges. Leaping lunges are more sport-specific because you emulate the motion of jumping over hurdles.
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Improve your balance. A way to do this is by standing on a BOSU. Start out with two feet, then progress to one. You can also use the BOSU to do plyometric hops and skips. No matter what you do on the BOSU, you are always working your balance.
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Improve your flexibility. The more flexible you become, the more range of motion you will have. This will allow you to extend over hurdles farther and smoother. Increasing your flexibility will also help prevent muscle injuries and injuries to the connective tissue. Attend yoga classes to get full body flexibility.
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Tips & Warnings
You can also wear your added resistance during training sessions. Just make sure that you don't overload your weight. This can cause bad form and open you up for injuries.
