Developing the Steeplechaser: Technique and Training for Racing Success
By: Chris Repecki
All of us, including myself, enjoy watching those highly humorous “Steeplechase Fail” YouTube videos in our spare time. Yet beyond this social media silliness exists a uniquely technical event that requires athletes to negotiate four barriers during each of the event’s seven-and-a-half laps. Perhaps one of the most exhilarating track races I have ever watched was the final of the men’s 3,000m steeplechase in the 2008 Beijing Olympics. Brimin Kiprop Kipruto of Kenya sprinted down the final stretch, gracefully clearing the final steeple like a gazelle and just barely edging out France’s Mahledine Mekhissi-Benabbab to win Olympic gold. Since the 1968 Summer Olympics, Kenyan athletes have dominated the steeplechase event, including a clean sweep of the medals at the 1992 and 2004 Games. I remain awestruck by these athletes’ remarkable ability to clear one steeple after the next without breaking stride, merely grazing the water pit and hardly getting wet. These athletes possess the finishing speed of a miler, the stamina of a cross county runner, and the strength and flexibility of the 400 meter hurdler.
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Like the 400 meter hurdles, the steeplechase requires a great deal of well-rounded athleticism and a unique blend of multiple talents. The strongest steeplechasers not only possess the perfect combination of speed and endurance, but also a bit more coordination and balance than the average distance runner. The event essentially combines several different skills into one race, including distance running, hurdling, and long jumping. This article discusses the proper steeplechase technique, offers some helpful tips on how to approach the daunting water jump and, perhaps most importantly, outlines some sample workouts to help all aspiring steeplechasers reach their full potential.
Before discussing form and training, let’s first briefly cover the history and some of the basic facts about the steeplechase event. Although a less glorified event than the 100 meters or mile run, this grueling and highly technical track event has an intriguing past. Interestingly, the steeplechase originated in Ireland during the mid-1800’s, when English villages were separated by about two miles of farm or wild land and the only guide from place to place was the church steeple rising above the trees. During this time, competitive villagers are said to have raced one another from one town’s church steeple to the next. The steeples were used as markers due to their visibility over long distances. Along the way, runners would inevitably encounter streams and stonewalls, which helps explain why the event today includes hurdles and a water jump. The modern steeple is sometimes referred to as “cross country on a track” because back in the mid-19th century, the University of Oxford sporting club created a race with obstacles set in a flat field. Early on, the Finns dominated the event, but in recent times there has been a shift to Kenyan dominance.
For anyone unfamiliar with the modern steeplechase event, the race typically covers 3,000 meters, or just shy of two miles, during which runners must clear a total of thirty-five barriers: twenty-eight hurdle jumps and seven water jumps. The water jump includes a hurdle with a water pit directly beneath it. The pit is approximately seventy centimeters deep nearest the hurdle, but slopes upward and becomes shallower further from the hurdle. Thus, runners ideally try to jump longer in order to encounter less water—though this can become quite challenging when fatigue sets in during the later stages of the race and it becomes progressively harder to jump far enough to avoid the water. The water pit is lined with a synthetic surface so spikes can properly grip the bottom. The steeplechase hurdles are much wider and more stable than a sprint hurdle, which explains why runners can balance and push their bodies off the top of the barrier. The hurdles are thirty-six inches high in the men’s steeplechase and thirty-one inches in the women’s race.
Like a sprint hurdler, a steeplechase athlete must first learn the correct mechanics for clearing the steeple. Efficient movement patterns result in a lower expenditure of energy and thus lead to faster race times. In terms of body positioning, it is crucial to keep in mind that steeplechase hurdling is not quite the same as sprint hurdling. Though similar movements and mechanics will be applied, steeplechase hurdling is far less aggressive and explosive than 100 or 400-meter hurdling. Importantly, a steeplechaser will use a much smaller range of motion and speed of movement than a sprint hurdler. Though a steeplechaser who employs the aggressive and explosive sprint technique will make it over the barrier faster, such movements require a large amount of energy and cannot be sustained over the course of a full 3,000m race (unless you plan on setting a world record!). Instead, the successful steeplechaser will attain a proper balance of speed and economy, putting forth as little energy as possible while still thoroughly clearing the steeple.
So what does proper body positioning and strong steeplechase technique look like, and how should the athlete approach the steeple? While watching the finals of the Beijing Olympic 3,000m steeplechase, I noticed the athletes’ flawless and efficient body mechanics as they effortlessly cleared the hurdles. In preparing to clear the barrier, the final steps before the hurdle are probably more important than the actual barrier clearance itself, as this is the critical point when the athlete positions himself to properly carry out barrier clearance. About twelve steps before the barrier, the athlete should begin mentally preparing to hurdle, as taking off too near or too far away will result in excess energy expenditure and thus a slower pace. Steeplechase hurdling form appears quite similar to the technique applied in the 400m-hurdle race, albeit with a few major differences. The steeplechase athlete will naturally be running slower and taking off closer to the barrier, using a less aggressive hurdle technique. During the takeoff phase, the lead knee should drive forward with the ankle dorsiflexed so that the lead foot does not hit the barrier on the way up. The opposite arm of the lead leg should remain at a 90 degree angle and at about shoulder height. It is important to keep in mind that less forward body lean is required for the steeplechaser than the sprint hurdler. While leaning forward allows a hurdler to jump lower, it ultimately requires too much energy for a steeplechaser to perform this move as pronounced as a sprint hurdler. While learning how to navigate the barriers, keep reminding yourself to accelerate and stay low.
Perhaps the most challenging and daunting part of the steeplechase event is the water jump. With proper water jumps mechanics, however, the steeplechaser will save a significant amount of time and energy during each lap. Successful steeplechase athletes often gain ground, or put extra ground, on their competitors because they are so efficient over the water pit. Efficient mechanics and good form in the air, coupled with explosion, can shave seconds off the athlete’s race time. While clearing the pit, it is very important to get out towards the end of the pit without sacrificing too much time in the air. Ideally, the athlete should explode off the barrier and push off towards the end of the pit, as the water becomes shallower farther away from the barrier. If you watch any elite steeplechaser clear the water pit, he implements a great enough approach velocity to clear the water jump. The athlete should explode with his foot on the side of the barrier and push towards the end of the water, not up in the air. In preparing his steeplechasers for the water jump, my high school coach used the long jump pit as a training tool. Try incorporating some “dry water jumps” into your training plan by placing a hurdle in front of the sand pit and, with a thirty to forty meter run-up, approach the hurdle as though it were a water barrier. The soft surface of the sand will allow the athlete to practice more jumps without all the wear and tear on the ankles that results from the surface of the water pit.
Now that we understand the proper technique and body mechanics of the steeplechase, it is time to begin developing an effective training plan. The proper training plan for the 3,000m steeplechase appears quite similar to a training regimen for the 3,000m and 5,000m events, albeit the additional challenge of the hurdle and water jump must be taken into account. As my high school coach constantly drilled into his athletes’ minds, flexibility remains absolutely critical for optimal hurdling technique. Most strong steeplechasers have pretty impressive hamstring and hip abductor flexibility, which naturally helps them hurdle more economically. It is therefore very important for the steeplechase athlete to do hip mobility drills at least once a week. Try to incorporate the following hip mobility drills after a distance run:
- Leg swings: front/back, side/side
- Over-under hurdles– going both directions
- Walk overs right/walk overs left—both legs each hurdle
- Spider walkovers (one leg reach to next hurdle)
- Backward spider walkovers
- Can-cans—both directions (side to side, kick heels over end of hurdle)
In addition to developing flexibility and hurdling technique, the athlete should focus on developing a strong aerobic base in the initial phase of the training regimen. 3,000m steeplechase training should incorporate the same volume as a 5,000m training plan. As in any long distance training program, the long run is essential to providing a steeplechase athlete with the durability to make it through a race. Ideally, the long run should be treated as one of the most important workouts of the week. The long run should be run at a steady and conversational pace, yet the athlete should still feel significantly fatigued at the end. If possible, try running on hilly routes, finishing with the last few miles just below tempo pace in order to simulate the final kick at the end of a race.
After building a strong base, the athlete should begin incorporating strength workouts into his training regimen. Perhaps the best way to build strength and become more powerful and explosive is to run hill and tempo workouts. Because hill workouts are quite fatiguing, they should be completed in the beginning of the season before competitions begin. Try to run the following hill workouts about 10-14 weeks prior to the goal race:
- 5x 1,000m over hilly terrain (2 minute jog recovery)
- 10 x 500m with a 250m hill (go hard on the hill, focusing on driving the knees and being explosive)
- 8x250m hill at 90% effort (3 minute jog recovery); 6X50m all out (5 minute recovery)
Finally, in order to develop strength and speed, the athlete should complete a hard interval workout over barriers once a week. These interval workouts will not only help athletes develop speed and strength, but the additional challenge of the hurdle barrier will simulate race conditions. For these workouts, four hurdles should be set up on the track, roughly in the location where the dry barriers sit during a race. The last barrier should be about 10m from the finish line. The hurdles should be set at either 33” or 36”, depending on the athlete’s current ability and fitness level. Try the following interval workouts over barriers once a week:
- Warm-up: 6-8 strides over barriers; 6x800m on track (go over hurdles on 2nd lap); Water pit: 4-5 strides over water pit—practice proper form running in and out of pit
- 5x400m @ mile race pace with 60 second rest
- 3×1,000m with 3 minute rest; 6x200m @ 800m race pace with 45 second rest
Take a close look at the Kenyans who have a reign of dominance in the steeplechase. These extraordinarily well-rounded and explosive athletes maintain focus on proper body mechanics and hurdling technique without losing sight of their competition. In order to reach your full potential as a steeplechaser, it is important that you prepare with endless hurdle form and agility drills, as well as consistent and proper endurance and strength training. If there is anything certain about the steeplechase, it is that hard work is rewarded perhaps more so than in any other distance event. Being mentally tough and working hard to develop all the necessary technical skills is the most important quality of achieving steeplechase success. Happy steepling!
Works Cited
Dilley, Mike. “The Steeplechase – Training and Racing.” Everything Track
& Field. Web. 3 Apr. 2015. <http://www.everythingtrackandfield.com>
Korell, Dave. “Technical Training for the Steeplechase: Pre-Competitive
Preparation during the Winter Season.” Elite Track. Web.
<http://elitetrack.com/article_files/steeplechase.pdf>.
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