400 meter hurdles Race
- Track
- Hurdles
The 400 metres hurdles is one of the most demanding events in track and field, combining the speed of sprinting with the rhythm and technique of hurdling, over a full lap of the track with 10 barriers.
This race tests an athlete’s complete skill set — requiring explosive speed, precise timing, efficient stride patterns, and exceptional endurance. The final 100 metres are often decisive, pushing athletes through intense fatigue and physical limits.
It’s a true showcase of power, control, and mental resilience.
Key Demands and Challenges:
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Energy distribution across the four phases: start, rhythm, acceleration, and final push.
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Maintaining a consistent stride pattern (typically 13–17 steps between hurdles).
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Synchronized technique for smooth hurdle clearance without losing speed.
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Mental strength to maintain form under lactic acid fatigue in the final stretch.
Basic laws:
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Distance: 400 metres (one full lap of the track).
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Number of hurdles: 10.
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Hurdle height: 91.4 cm for men, 76.2 cm for women.
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Distance between hurdles: 35 metres, with the first hurdle placed 45 metres from the start.
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Athletes must stay in their lane; hitting hurdles is allowed unless done deliberately or causes obstruction.
