300 Meter Hurdle Drills & Technique's to Improve Your Times
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- Опубликовано: 19 июн 2024
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In this video I go over a typical technique day of practice for the 300 meter hurdles. I show some drills to help improve your hurdle form and reduce your race times in the 300 meter hurdles.
Warming Up:
Sideways hurdle step overs x 2 times each side
Straight on hurdle step overs x 2 times each leg
Straight on hurdle step overs alternating legs x 2 times each leg
5 Step Drill
2 times through on lead leg, trail leg and over the top (both legs)
The workout:
300 Hurdles over the first 3 or last 3 hurdles depending on where you have issues
Working on step pattern, taking the hurdle smooth with NO STUTTERING
3-5 reps with 3-5 min rest
How to warm up properly for sprinting:
www.youtube.com/watch?v=tR-Lc...
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I do middle school track and I rlly have to up my game for hurdles, its my favorite event:)
Jaret campisi you can do more videos doing drills ??
I run 400 hurdles and 110 hurdles
Same
I felt that I only run hurdles for my school but I’m notorious for falling on the first hurdle in the 100 even though I run 300 too
I did a lot of similar workouts to what you're showing in these videos for over a year now. I can say for sure it helps big time. Freshman year I was running 17.3-17.5. Now I just finished my sophomore season with 16.06
there ya go. Thats the exact kind of progression you will get with correct training. Keep up the good work. Stay tuned for lots more videos :)
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Great tips!!
thanks again Jaret!
I run 300 meter hurdles and I'm in 8th grade and I have trouble because my stomach starts hurting and I get tired, and tips.... my breathing also gets off
+Courtney Harris don't worry about breathing, just let your body do its thing. And yes, its going to hurt and I used to get a little sick in my stomach as well when you push it hard...it should get better as you get in better shape.
your stomach hurts do to your breathing ,focus on inhaling through your nose for two steps and out through your mouth for two steps. try a strong stride in the 300 meter hurdles it's definately one of the hardest races in track and field I'm glad your doing it
Skip rope if you can do 100 consecutive rotations your breathing and movements are in ryhtm. Do 100 forewards 100 backwards and 100 forewards again resting one minute between each twice a week and you won't get as tired while hurdling.
Great stuff! Really helped a lot. Please do more hurdle related videos!
+jaime10rdz If you check my channel I've got a few other hurdle vids. And yes I'll be doing lots more in the future as well so stay tuned!
Nice video...well done!
Awesome info, just discussing this issue with my 16 year old daughter last night. She's a Heptathalete in summer track but for school track she struggles on the 300 hurdles for the reasons you just highlighted. She can do either leg on her 100 hurdles but hates switching on the 300 so now I know to count her steps and we can go from there. great vid. thanks for the tip.
+everettesfit Right on, glad to hear it was helpful! And yes, count those steps and develop a solid race plan for her. Basically have her run odd numbers (19 or 21 etc) until she has to switch over due to fatigue and then have her cut two steps out instead of one so she continues to hit the same leg.
Jaret, thanks for the help. She killed it at her last event. Made great progress in the 300 hurdles. No miss steps and didn't have to switch legs. great work guy
+everettesfit Yeahhhh Buddy! So happy to hear that! Having a race plan and understanding how the race works will do wonders for your athletes. Great job man. Keep up the god work and tell her I said congrats :)
for sure, now if I can get the coach to allow her to do more sprint work and block work we can finally get over that hump with the 100m hurdles. lol
and if you're competing soon good luck bro.
thanks for these videos, i wish i found these before this year ended :p
Great vid
I have my first 300m hurdle race tomorrow and I’m here binging every hurdle video haha
Tell us the aftermath
@@DavidLipp-yx3sq it was not that bad actually, I was kinda dying towards the last 60 meters or so but I will get better
@@aveseq yeah that last hurdle really gets ya, but I kick em down every once and awhile lol
This really helped me , because I came first in district for 800m hurdles, thanks
what kind of messed up race is the 800m hurdles
Liked b4 watching as always man
+Elijah F thanks for the support man!
+Jaret Campisi np man keep up the good work
Love this It help so much thanks!
happy to hear that!
My pre-season meet is in 2 days. Last year I ran only long distance now I’m doing this.
Please do another 300 hurdle video!
these videos have helped me a ton thanks alot. do you have any videos or advise with finding the desired steps to the first hurdle in the 300/ 400 hurdles?
happy to hear that! I haven't done any videos on that yet but I will in the future!
Hey man! I just found your channel for the first time and I immediately subscribed. Awesome content. I ran a 40.6 last year as a junior, and want to drop this time into the 38s. Are there any tips, techniques, or workouts you could suggest to an intermediate level hurdler to finally break into the more advanced times?
+KB98 Honestly, I didn't really change my workouts all that much through the years. You will be doing similar workouts and training but you'll just be doing them faster as you getting better and stronger etc. In order to continue progressing and getting faster its really a combination of a few things. 1. Getting stronger in the gym with your big lifts. (Squats, deadlifts, cleans etc) 2. Doing better in your track workouts and continuing to get in better shape and run faster times. 3. Continuing to improve your hurdle technique and hurdle efficiency. There are also some things like step patterns, race plans and stuff like that, but I'd have to see you race in order to assess that kind of thing. I could possibly do a video on how to determine your step pattern and race strategy in the future as well.
+Jaret Campisi I really appreciate the help! love your channel
like before watching crew checking in!!
+Ghax Ghxxx haha my man!
Jaret Campisi im running my first ever 300m hurdle Saturday!
nice good luck man!
Awesome m8. loving your videos! I am coaching hurdles for a highschool currently for the first time. How do i emphasis on trying to open up my kids strides? They have pretty good form but they alternate because of their stride length.
+Julian Nagata Thanks buddy, glad they are helpful! Will be doing lots more track and field videos in the future. If you're talking about alternating in the 300 hurdles that would be due to taking an even amount of steps between the hurdle. If they are having trouble opening up, then you could have them just back off the pace a touch in order to hit the odd number and keep coming up on their good leg. Sometimes running with a little less effort at the beginning of the race to keep your step pattern on your good leg and conserve energy for later in the race will actually help your athletes run faster times as well.
Thanks man I'm in 7th grade and this helped me out
same
Same!!😂
Same bro
I have a 300m hurdles race today
subscribed
Hi.. thanks for the great tips and advice. Im a new coach and would love some ideas on 100 meter hurdle drills and also the best way to help with form/speed since they are new to hurdles. Lea
+Leanne Turner thanks, glad you're enjoying them! I've actually got a track and field playlist on my youtube channel so head on over there as I've got a bunch of videos on hurdling and how to run the events along with training etc. I'll be adding lots more in the future as well so let me know if there are other things you'd like to see after you take a look at what I've got so far.
:)
I just subscribe to u because I hurdle and it's my last year in high school I really wanna practice better and do something New thanks for doing this I'm doing 110 and the 300 hurdles x) also HOW DID YOU GET SO STRONG!? I know I'm skinny but what do I gotta do? lol
+Ramon Chagollan Yeah buddy! I used to run the same events. Such a good time :) I got strong from running and lifting and eating a well balanced diet. Gotta get the proper nutrients if you want your body to grow :) Lots more track videos coming so good luck and stay tuned! #leaveyourmark
I’m now a sophomore in high school and I went to state for 300 meter hurdles with a time with 47.74 and I need to really up my game
Awesome video! I have a question - as a result of having done gymnastics for 5 years (I have quite since) my lead leg always flicks out dead straight with a locked knee as I go over the hurdle. I know this is bad form becuase it slows me down a lot! Do you know any tips for keeping the lead leg slightly bent? Thanks!!
+Jessica Strick Yeah thats a very common issue. One thing you can do is think to drive at your knee, not with your foot. Also, keeping a bent leg during your drills will help you break the habit. I've also got a video I'll link here that includes the "quick step" drill that will force you to keep your lead bent and help break the habit as well.
ruclips.net/video/F2Ufj_5Rgtk/видео.html
+Jaret Campisi thank you very much!!
Hey! I'm a current sophomore and will be a junior once the summer ends. My main event is the 1600. And I run the 3200, 800, and 4x4. I want to start doing hurdles but I'm a bit scared. How could I prepare for the season before next year?
+akiaanderson start doing some of the hurdle drills I have on my page and keep the hurdles all the way down as you're learning. Its important to learn how to do things correctly before raising them and smashing your feet and legs all to hell. Try going through some of the hurdle dills a few times each week over the summer and that will be a great way to prepare for next year.
I currently coach HS hurdles - first time coaching HS. I ran both 100s and 300s in HS and non- competitively in college (intramurals) - but I'm having a hard time getting my top male 300m hurdler to not stutter/run fluidly during the 300s. Any specific drills to target this? Thanks!
Great video. But my question is do you run the same speed all the way or do you change speed? Is there a point where you go faster or slow down to gain energy again?
+Nathan Dominguez thats a great question and one thats tough to answer since it changes based on what type of runner you are, how in shape you are and how efficient you are over the hurdles etc. I personally used to take it out pretty hard for the first hurdle and then "settle in" for a little while until picking it up again coming off the turn. And then I would adjust things as needed depending on the race, time of year, wind, how I was feeling that day etc. So it really all depends but its good to think about this stuff during practice and races to find what works best for you.
Thanks
Damn you ran a 37.2. This is my first year doing hurdles/track (10th) and I run a 42.33, hopefully I can get into the 30's by my senior!
+ZionTVBro thats pretty fast for your first year man. Keep training hard and you'll be able to get down into the 30's for sure. I've got lots more videos coming to help as well, so stay tuned.
+Jaret Campisi thank you. When you were in high school did you prefer 110m high or 300m intermediate?
+ZionTVBro I actually enjoyed them both...I was better at the 300's even though I did win states in both. haha
+Jaret Campisi nice man well I hope I could win at least CIF 😂
+ZionTVBro haha hey gotta start somewhere. Keep setting goals and working towards them.
I am a first year 110 hurdler . After a 300 guys got hurt doing the 110 coach put me in his spot. Instead of having a race plan I decided to got all out for as long as I could. Near the end my eyesight thinned and I couldn't breathe. Should of had a race plan.
+matthew pehanich hahahaha yeah having a race plan makes a big difference. But its good to try that now and then just to see where you're at. haha
How many days a week should we work on hurdle technique?
is 42 seconds a decent time for a high school sophomore? I began hurdles last year and never tried the 300 I only specified in the 110. I tried it and demolished everyone 1st place 1st try. I want to know if this is a good place to be for competing in state
Arlo Garner yea that's very solid for your first time. Definitely stick with it. 👍
Arlo Garner No
Hi Jaret. I will be competing at districts this weekend in the 300 meter hurdles. I was wondering if there are any tips or advice you can give me to lower my time by at least a second so I can qualify for states. Currently I am running a 48.32, but hope to get it down to the lower 47s. Please I need your help and advice on how to improve my time. thank you!!!
+Jaret Campisi
+Claire Bear I'd recommend checking out the video I just put on on "how to prepare for big races." It will cover a lot of the things I'd tell you on this topic. Regarding the 300 hurdles specifically, the best thing you can do is make sure to hit your steps dead on, use as little effort over and between the hurdle as possible to stay in the race and then pick it up as you come off the turn and power through to the finish as best you can. Hitting a perfect race in the 300 hurdles (without stuttering or hitting hurdles etc) can take half a second to a second off your time even if you don't run any faster. So focus on having a perfect race and you'll do well.
+Jaret Campisi I appreciate that so much!! I watched the video you told me about and it really inspires me to go out this weekend and run hard, and how to go about the day of. I am super excited to see what districts brings for me and hopefully states again. I also realized you competed at Shippensburg University which is where I will be competing this weekend for districts, which makes me more excited because I will extra better about my 300 hurdle run.
+Claire Bear oh right on that's awesome. I won a lot of gold medals on that track. Haha. Good luck to ya! Do your best and enjoy the moment. 👍
Please someone tell me how fast you should run at the start of the 300 meter hurdles? Is it full speed at the start or closer to a 90% or 80%??
Do these apply for the 400m hurdles too?
Im a Junior In High School, my main event is the 300m hurdles and I have a hard time keeping a fluid motion over the hurdles and keeping stride. I usually have to slow down a little. As a sophomore I got 41.5 without good form. When I watch good hurdlers they never even break stride, and that's what I think will help me decrease my times. So is getting the fluidity just repetition? Or is there a fear factor that causes me to want to slow down? Thank you!
+Gunnar Schultz Without seeing you actually run and hurdle, I'd say its probably a little bit of fear, along with just needing more repetition. Just keep performing the drills and doing the workout I shared in this video and try your best to focus on hitting the hurdle in stride. Start out at like half speed so you can learn to break the habit and then slowly increase your speed as you get more comfortable. Like anything it just takes time and practice makes perfect.
What usaa or uka level coach are you ?
awesome buddy what is the name of your intro song ?
+Alexx.fitt The song is called "Staring Up" its actually I wrote a few years back. You can find it on all the major music sites, itunes, amazon etc.
+Jaret Campisi man this is amazing just download it this is my kind of song relaxe 👌🏻
Do you have to switch legs during the 300mh? Also, am I too small for the 300mh? I am a 5'8 3/4 freshman.
dj Bryant height doesn’t matter plus 300mh are lower it’s all form
What time range for the 300H would get a college to look at you? Last year as a Junior I PR'd at a 42.94 and so far this year I've only been able to run the 300 1 time due to all the track meets being cancelled, but I ran a 43.33. Is this a good 1st meet time?
+Jrod's Second Channel Yeah thats a good time to start off the year with for sure based on your PR from last year. You'll start getting colleges interested when you break into the 39's. My Junior year I was running 38's and I started getting a lot of offers from colleges. Its tougher in the 300 hurdles because in college you run the 400 hurdles. So try and run some solid 400 times as well so they know you've got the strength to run longer events.
Any tips on improving my opposite lead leg? I have been 16 stepping and need to improve my fluency and efficiency.
Thanks in advance.
+Clash With Max start doing all your drills with both legs...the more you use it the better and more efficient you'll become with it!
+Jaret Campisi I have always used both legs for drills and the mechanics are fine it's just the approach and takeoff that are causing trouble
+Clash With Max yeah you are probably a little hesitant as you approach the hurdle which will cause you to "block" yourself into the hurdle. This will cause your hips to sink and you'll jump too high which will make coming off the hurdle more difficult. Start jogging over a few hurdles at the 300 meter height and learn to get more confident on the approach. You need to be attacking into the hurdle in order to stay in a good position...I can do a video about this in the future as a lot of people have this issue.
are those mid distance spikes or sprint ones?also what's the name of them
+SarcasticAxe In general if they don't have heal support then they would be considered sprint spikes. There are some cross over spikes that have a little padding if you do say 400/800 or for hurdles. These are adidas and i'm not even sure what they are called since I've had them so long.
I love you
im a freshman right now, and im having a lot of trouble with my trail leg
i ended up doing a practice run with three hurdles, adn fell on the second one
any uh
tips?
Cistien have you ever done cowboy stretches it’s great for your trail leg
so I was watching my face video, and I found out that I was doing 17 steps that day almost all the way through , but sometimes stutttered to 19. I ran a 46 that day which is not good for me. how can I get that down to 15 or 13
+John doofus you would either have to run faster or take larger strides...however, that isn't necessarily the way you'll run faster. Spend some time in practice working on the first 3 or 4 hurdles and see if you can run at 17 steps for a nice comfortable pace and hitting the hurdle in perfect stride so you can hold that for most of the race and then possibly switch to 19 if you get tired. Its just figuring out what step pattern will allow you to run your fastest times.
thanks a lot your videos are too helpful.
i'm a hurdler , i record in 400m dash 52.43 .
and i want to record it in 400m hurdles 56 at least :(
i have a film for the race i record it 1 min net :(
the last 150m i did it too fast.
but in the first 250m the run was too bad because the hurdle sometimes meet me with opposite lead leg :(
any help for technique run ?
+ixFaNGameRxi sort out your race pattern in practice so you can hit the hurdles on your good legs...head over to my other hurdle videos where I talk more about step patterns and how to figure that out in practice.
thanks for reply.i will watch them
thank you again captain ☻♥.
What time do I need to run to be state division for 300H
I keep alternating legs when I jump. there is no particular pattern, sometimes I jump off of my left foot, and sometimes the right. I never know which one I will jump off of before I get to the hurdle. I think this is because I don't have good form, do you have any tips?
Dewayne Johnson A year late lmao, but count your steps between each hurdle, and after knowing try to keep it consistent.
hi, I'm a junior and I'm comfortable with alternating lead legs in the 300mhs but I want to learn the 13 step technique any advice would help.
+Tyrese Mueller hey buddy, great to hear you can alternate thats a big advantage for you. I wouldn't recommend trying to force yourself to 13 steps. You would have to be pretty tall with a large stride naturally and be running very fast in order to 13 step the hurdles. I would say you'd be better off running at a nice solid pace and just taking the hurdles as they come since you don't have an issue alternating.
One of my closest friends does the 300mH and I'm jealous and want to do start doing it too! LOL I just think the transition from 1500m to hurdles is TOO MUCH and I don't have much sprint speed and need like 200m to get my momentum to go faster
Oh and my friend that does the 300mH doesn't stutter much anymore but watching his race (while warming up for the 800) I noticed he has a longer air time than everyone else. He runs a 47 and I think the air time affects him. What do you think he should do?
so in practice I ran 5x200m with hurdles at around 27-28 seconds each rep. In races I run that same speed, but when I hit that last 100m I just die. If I maintained my speed for the last hundred I would get around 41-42 seconds. Obviously that wouldn't happen because my body would start decelerating no matter what, but how can I improve that last 100m? I even did an entire season of cross country to help my endurance in this race, but I still can't get under 51. (Also, I'm ambidextrous, so both legs work fine for me and I rarely stutter) What sort of workouts would help me improve my endurance for that last 100m?
Its really a matter of running a smart race. No one can run the race hard the entire time and everyone dies at the end. So you have to learn to run fast while conserving energy and being efficient with your steps and over the hurdle so you have enough energy for the last 100 meters.
How do you alternate on 110 hurdles.
Im having a track me this thursday on 300 meter hurdles, im in 7th grade. Wish me luck
Brian Mata how did it go, i have 2 friendship meets next week and i also do 300 meter hurdles
any tips*
I'm a sophomore in high school and I run around a low 17 in the 110 hurdles and I have a pretty good 3 step but I have a problem of keeping my lead leg straight when I'm going over the hurdle, any tips? I also have trouble staying low when I'm going over the hurdle.
+Roel Renteria what my old coach used to teach me to get in a better habit of that was putting a hurdle against a fence and just practice kicking right at the triangle or middle of the hurdle a couple of times. As for staying low going over the hurdle,arms is a big part almost want to touch opposite hand with opposite foot, and trying to get your trail leg down as fast as possible. You want to minimize hang time and have more time on the ground to get more speed. Hope this helped.
+Clash with Kev!n thank you. I do the hurdle drill against the fence and have a pretty good trail leg when I do the drills but when I actually attack the hurdle all my form just goes away.
+Roel Renteria as for staying low you want to think "dive" into the hurdle and learn forward into the hurdle. Usually as you get better at hurdling you will naturally get closer to the hurdle as your form and confidence improves. As for your lead leg, you actually don't want it straight. There should be a slight bend in your lead leg even when you're over top of the hurdle. This is what will allow you to drive the lead leg back down towards the ground, and help you snap your trail leg around as well. More hurdle videos coming so stay tuned!
How long did it take you to run such fast times man? 37.2 is great
Thanks man. Well I ran the 300 hurdles for the first time my junior year in Highschool and won states that year. The following year was my senior year when I won states again and ran the 37.2. So technically two years but I started running track my freshman year. So I had run track for four years.
Im running 300 meter hurdles and I pretty much always end up slowing down at the bend and I think it might b cuz I use too much energy humping but I don't really understand how to not like use so much energy but anywho do u have any advice
jumping*
+Kit Kat yea that's very common. It could be a few different things. You might need to just adjust your pacing so you don't run quite as hard at the beginning and save a little more energy for the end. Or you might just need to get in better shape which means you need to continue to do strength endurance workouts.
+Jaret Campisi thank u! I appreciate it
When you go over a hurdle, are you suppose to straighten your lead leg or keep it bent?
I think the more important thing is to drive your lead leg at the knee and keep a slight bend over the hurdle. That allows you to drive it down the back side of the hurdle instead of being stuck floating with your leg straight until it slowly gets back to the ground.
+Jaret Campisi thx because sometimes I feel like I float or jump and other times I feel fast going over it
+Jaret Campisi thx because sometimes I feel like I float or jump and other times I feel fast going over it
+Rose Drake i'd recommend filming yourself and trying to see what you do differently on the times you feel good vs the times you don't.
+Jaret Campisi sounds good
3:20 I can jump the first 3 hurdles in 1 go xDD lol
Does it matter if you alternate lead and trail legs if you can use either just as good as the other?
+Keaton Chapman nope not at all. the most important thing is taking the hurdles in stride without stutter-stepping. So if you can alternate that's a big advantage.
+Jaret Campisi alright thanks. Oh and last year as a freshmen I ran a 43 second 300 and 16 110 and that's good at my school but what would you say, I could use an outsiders opinion haha.
+Keaton Chapman 16 in the 110's as a freshman is great. If you ran 43 in the 300 hurdles thats also very good as a freshman.
+Jaret Campisi alright thanks man!
Nice u ran a 37 in high school I run a 42.89 and am in 8th grade
+Legendary Game damn thats pretty legit for 8th grade. Stick with it man, you could do very well.
how can I improve my trail leg? I'm having trouble to have it sideways.
gotta do more hurdle trail leg drills to improve your strength and flexibility. I've got trail leg specific videos on my channel if you search for them.
im a sophomore in high school and run a 42 second average 300mh and a 17 sec average 110mh but on the 110 i struggle with 3 stepping on the 7th through 10th hurdle, do you have any advice to help me
I'm a sophomore and I have the same time in the 300m hurdles
+Superabundant hey buddy, those are some good times as a sophmore. As for holding onto your 3 step it really comes down to two things. Get stronger in the gym, so you can three step easier. Increase your strength endurance so you can run faster and stronger for longer. Getting stronger in the gym will help that as well as just general track and field conditioning. I will do some 110 videos in the future.
Jaret's previous track video runs through running track and strength related topics in the gym.
DEM LEGS
+Stone Coot haha 10 years of running :)
Shin splint video?
is there a way to not stop my last meet I almost won but the guy caught up to me and I lost
+Justin Ngome Paul that isn't enough info for me to help ya. haha
+Jaret Campisi I'm sorry but I meant that i ran the 300m and I got 2nd place in my meet. I cleared most of my hurdles as I was on my way to win the guy that was behind me started to catch up and from there beat me to the last 2 hurdles. do you think its because I started too fast that the important moments of the race I get tired once when they catch up. I have a division champ meet and I can't lose
+Justin Ngome Paul it sounds like you may have gone out a little too hard yes. You should check out the 300 meter video I made explaining how to run the race. If you add in a little more float and wait a little longer to get back on the gas that should allow you to keep the lead and finish strong.
+Jaret Campisi thanks!
Rockwall indoor sports expo?
+Sarah I've never heard of that...are you asking if I'm going? Cause the answer would be no. haha
Only Pennsylvania and California contest the 300m hurdles and there are palm trees. California, California...here we come.
Like how many years of training?
+Zion Burrell how many years have I been training? I ran track and field for 9 years. I train now for fun and do bodybuilding shows on the side...so I guess I've been training for like 18 years or so at this point. haha
+Jaret Campisi what a career man awesome !
+Zion Burrell haha thanks buddy, just enjoy what I do :)
He's talking about 300 hurdles and my coach is still trying to convince me run 400 hurdles sooo if your scared for 300 don't ever wanna run collage hurdles but ya know I'm crazy so might as well!!!
im in 9th and saturday my first time doing 300 meter hurdles im scared 😭
It'sTykayla how did you do?
Am I first
I need help with 200 meter low hurdles
+carrie burk (i love horses) hmmm i've never actually run those...whats your issue?
I wont to stay fast and jump and stay ahead and it's hard getting down the steps.
+carrie burk (i love horses) its probably similar to the 300 hurdles where you'll need to sort out a step pattern in practice so you know how many steps you take between the hurdles so you know what leg you'll come up on etc...
yo
Seriously needs to change the music now
Only 36 inches i can just 60 inches
STOP TALKING JUST GET ON WITH WHAT TO DO
+Paige Marcum lol, knowing how to do it correctly is the entire purpose of the video. You can always just skip ahead if you don't want to listen :)
I run 300 meter hurdles and I'm in 8th grade and I have trouble because my stomach starts hurting and I get tired, and tips.... my breathing also gets off
+Courtney Harris haha thats completely normal...don't worry so much about your breathing, just let your body do what it wants. And as far as your stomach hurting my guess would be you're just out of shape. As you continue running and training it will get easier and easier but there will always be pain involved with running, its just something you learn to push through as you do it more.
+Jaret Campisi ok thank you