11 Benefits Hurdling Offers for Overall Physical Health & Wellbeing
by Melinda Burris

Maintaining a commitment to training and conditioning your body to keep it in tip-top shape as the finely tuned athletic machine it is, can pay huge dividends as you age and inevitably begin to show signs of slowing down and experiencing a decrease in cognitive functionality and reaction times. Short-term memory loss and difficulty following the thread of an intense conversion are just two symptoms of the increase in years and the cognitive decline most people begin to experience in their mid to late fifties and continue to lose as they move into advanced old age.

“Keep moving, and stay active” is the advice my primary care physician and surgeon of many decades, Dr. Stephen Bale, emphasized to me as we discussed how the body slowly begins to change on numerous levels until almost overnight it seems, you are faced with a ‘new normal’ that few people welcome.¹ Like it or not, however, as Sam Cooke sang, “A Change Is  Gonna Come.”²

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Remember, knowledge is power. So, consult your doctor, and discuss your age and stamina (or lack thereof) with your coaches, team nutritionist. and older friends who have traveled this road before you. This will enable you to craft a plan for how you will prepare, center, and ground yourself by researching scientific studies and your family medical history for information and indicators that can help you meet the challenges ahead armed with personal insights and the determination that for every day that is a struggle, you can look forward to a tomorrow that is a better day!

What Is Hurdling?

Hurdling is a specialized kind of running where the competitor must jump over barriers (hurdles) at regular intervals as quickly as possible to win the race. Correct timing is essential to not taking too many or too few steps between hurdles before and after jumping. Rhythm is vital as it allows you to set your pace and clear each hurdle in a gliding motion, rather than technically ‘jumping’ over each hurdle in a spastic motion. Hurdling is recognized as “one of the hardest forms of running.”³ Hurdles are meant to make running more demanding. That is why being a skillful hurdler requires stronger muscles and the ability to rise to tough physical challenges.³  A body conditioned for the rigors of hurdling competition is a powerful tool that can help you meet and endure many of the unexpected physical, cognitive, and emotional challenges life often throws our way when we least anticipate them

Ray Appenheimer, Oberlin College’s Head Cross Country Coach, and director of the school’s summer Nike Running Camp, is a huge proponent of incorporating drills traditionally done by hurdlers into the training program of runners, recognizing the demand for proper posture, form, and controlled athleticism evidenced by the pacing of short bursts of dynamic energy hurdlers must learn to exercise great control over so that this power can be effectively held in reserve so it is released precisely as needed to aid them in overcoming fatigue late in a race if necessary to score a ‘come from behind win.⁴

Ray notes this emphasis on increasing the athleticism levels of runners has been a major part of his coaching philosophy for track and cross-country runners at Oberlin for more than a decade now.4 Why the change? Ray explains the current mindset was inspired by observing the higher level of hurdlers’ “biomechanics and [better] running form”⁴ as well as the tendency of hurdlers to “recover quicker”⁴ from injury coupled with [a noticeable capacity to avoid] being hurt with the ability to heal and recover more quickly than runners when they are injured.⁴ Ray credits the athleticism and conditioning of hurdlers and runners in their prime with making the student-athletes “feel better about their running”⁴ which he in turn argues, makes their running and competitive efforts “better.”⁴ In essence when an athlete has put in the work and are in better shape for it, their performance reflects this; and they are happy and aware they have done well.⁴ Most coaches will readily tell you that being confident and having ‘your mind in the game’ is at least half the battle.

Hurdling requires runners to be agile enough to run, jump, land, and prepare for the next jump within seconds. To achieve this feat, hurdlers must practice regularly to build agility and the coordination this multi-tasking requires. Training your body this way improves flexibility while conditioning the body and increasing overall athleticism.⁴ Coach Appenheimer notes that good mechanics are prioritized when practicing hurdling exercises to ensure proper form and achieve the goals of enhanced flexibility, heightened core strength, and better overall balance and muscle conditioning/toning.⁴

#11 Benefits of Hurdling for Runners & Athletes in General

1-Builds and strengthens muscle: Properly clearing a hurdle requires body muscles that are fit and work together to complete this coordinated task. Coordination and flexibility make it possible to continue clearing the hurdle as the body moves as one and then instantly prepares for the next hurdle. Hurdle practice and training is a wonderful way to build and strengthen muscle groups.⁶

2-Enhances bone flexibility: As detailed above, preparing, and clearing a series of hurdles demands flexibility and coordination of the bones, muscles, and joints. Research shows that maintaining bone flexibility can effectively reduce the risk of arthritis of the bone and help the human body stay flexible and mobile longer.⁶

3-Improves body coordination: It takes constant practice to master clearing a hurdle, landing properly, and then running to the next hurdle to begin the process again. These training exercises can build coordination and sharpen our bodies’ reflexes.⁶

4-Better brain function: Because hurdling demands the body work together in a coordinated fashion to complete three movements in rapid succession and then instantly prepare to begin those steps again at the same speed and gait, doing these exercises stimulates the human brain as it learns to work together to clear the hurdles seamlessly.⁶ 

5-Improved circulatory function: Of course, we all need adequate blood flow to keep the body working. As you improve and intensify your hurdling workouts, you exert more energy, promoting blood circulation throughout the body.⁶

6-Better cardiovascular health: Doing all the movements you must do to clear a hurdle correctly requires strong muscles, coordination, and athleticism, which you will need to complete this cardio-heavy workout routine!⁵

7-Bone growth that can lead to height increase: Continually working out in a sport like hurdling that concentrates heavily on jumping and running, has been shown to increase bone health and can even lead to bone growth which can manifest as increased body height! ⁶  

8-High-calorie burning activity: Hurdling is a high-intensity sport, which means the workouts result in a high-calorie burn!⁵

9-Increase in overall athleticism & stamina: Hurdling requires both physical and mental stamina as you must concentrate on what you are doing to establish proper timing and a smooth gait. Hurdling also calls for a strong core and coordination. In other words, overall strength conditioning is required! Regular workouts and competitions build your stamina and ability to surpass your current level of strength.⁶

10-Improvement in knee health: Track athletes often struggle with knee injuries. Because hurdle training includes bone and joint strengthening, hurdling workouts can improve the health of your knees.⁶

11-The mechanics of hurdling assist in the proper formation of muscle shape. The action of hurdling strengthens the bones and joints while improving your coordination. Because you must focus while hurdling, the stimulation of the brain also increases during these workouts! ^{5, 6}

References:

1. Bale, Dr. Stephen C. (2009). Private conversation.
2. Cooke, Sam. “A Change Is Gonna Come.” (Written by S. Cooke in 1963; Recorded by S. Cooke in 1964.)
3. Purushothaman. (2024). Amazing Health Benefits of Hurdles.
4. Appenheimer, R. (2024). Coach Appenheimer’s Advice on Keeping Track of Progress.
5. org. (23 April 2022). 9 Benefits of Hurdles—the Jump Sport.
6. com. (2024). Hurdle Work Is Not Only for Hurdlers.

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