Steeplechase Barriers

Ever hear of hurdles? Assuming you're a guy, set them up at 36" and go for it. I wouldn't worry about the water jump.

Just remember when you actually race the steeple, those barriers don't budge.

Our guys used hurdles last year and it didn't work out that well for them. It can't be hard to make 4 of these to use for workouts. We're just trying to make it as realistic as possible.

Steepler2B wrote:

Our guys used hurdles last year and it didn't work out that well for them. It can't be hard to make 4 of these to use for workouts. We're just trying to make it as realistic as possible.

How did it not work? You run and hurdle. It doesn't matter if it's a hurdle or a barrier, as long as you do indeed hurdle it rather than crash into it (another reason to use hurdles). I ran the steeple a bit and trained with hurdles. It worked just fine.

How did the hurdles not work out?

I've never heard anyone recommend practicing with barriers.

I've never run steeple so I don't really know how to practice for it. I just assumed using barriers would help since they're used in the races.

I ran steeple all 4 years of college and for several after. I have never practiced using actual barriers. The water jump is the easiest, as you get to step on it. We considered it "cheating" it was so easy. People freak out b/c there's water, and that's why they crash and burn.

Don't mess around with barriers. If you're going to hurt yourself, do it in a race, not in practice.

You want to do form drills with your trail leg (both individually, as you should be able to lead with either leg) using the hurdles. If you accidentally drop your knee, you don't end up with a fractured patella or nasty bruise.

A barrier is a 36 inch hurdle...that doesn't move. During training, use hurdles. We used to do a lot of training on them doing 1000s or 1200s. First 400m flat, followed by the remainder over prpoerly placed hurdles. We'd put them in lane 2-3 and just ease out and hurdle them. And when you're in a pack in the race, you very well might be moving out to lane 2 to hurdle, so it's fine to do this. There is no reason using regular hurdles shouldn't work during training. And besides, on repeat #7 when you're just about dead, you want that hurdle to be able to fall over if you hit it. I hit one once in a race (and unfortunately it was a wooden, non rubberized one). I hit my trail knee on it. Didn't go down but it hurt like phuck! and left a hell of a nasty bruise.

Why didn't it work for your guys last year? Were they trying to step over them rather than just hurdle them?

Practicing the water pit will be a little bit different. But the pit is 12 feet long beyond the hurdle. While my college's track was being built my frosh year, I "practiced" by using a big heavy wooden picnic table that was near the track. We painted a stripe so we knew how wide the barrier would be, and painted a 12 foot line on the ground so we'd know where the end of the water was. Easy. After running the event once, you know what to expect from it, and I've never known anyone who included the water pit in regular training intervals on the track. Occasionally yes, but more just in drill-type work after workouts.

Steepler2B wrote:We're planning to build a few steeples to practice with to see if we like it

Steepler2B wrote:I've never run steeple so I don't really know how to practice for it. I just assumed using barriers would help since they're used in the races.

Well, you've learned the first lesson. They are "barriers," not "steeples". You are on your way.

Steepler2B wrote:

what dimensions did you use, how many did you make, and how much did they cost to build?

5 ft long, 18 inches tall, 2 feet wide, and just make em out of concrete. you'll be golden.

The nme "Steeple chase" is from the British Ilses. In the 1800's runners would race each other from one church to another, using the steeples from each church as a sight of the finish. Streams and stone walls were jumped in the course of the race. So, here we are now, trying to copy that same race on a track.

Many high schools use the hurdles to train for the steeple chase.

I did see a mini steeple built by a local school's mantanaince dept. It was made from 4x4's, and would be a great idea. It would be lighter to move, only took up 2 lanes, and I would imgaine, cost less than the normal barrier.

Well it sounds like building a barrier would be a bad idea. We'll probably drop that idea then.

What are some drills I could do to try and get decent form?

Also, I ran 9:20 and 16:09 the past 3 weeks indoors. What do you think I could run for steeple with average form? I know I probably won't be the best at it but hopefully I can help the team out at our conference meet (we're not the best in the world).

Mr. Wizard wrote:

Steepler2B wrote:We're planning to build a few steeples to practice with to see if we like it

Steepler2B wrote:I've never run steeple so I don't really know how to practice for it. I just assumed using barriers would help since they're used in the races.

Well, you've learned the first lesson. They are "barriers," not "steeples". You are on your way.

They're "steeple barriers."

If you want to build one, that's not a bad idea. Use it to practice the water jump, by going into a sand pit. Otherwise, using full barriers for practice is a great way to get out of the rest of your season. (even All-Americans will occasionally clip hurdles in practice)

Here's a nice diagram with the correct dimensions:

http://steeplechics.com/facequip.php?drawing=1

Steepler2B wrote:

What are some drills I could do to try and get decent form?

Also, I ran 9:20 and 16:09 the past 3 weeks indoors. What do you think I could run for steeple with average form? I know I probably won't be the best at it but hopefully I can help the team out at our conference meet (we're not the best in the world).

Drills - go talk to any sprint hurdle coach to get some lead leg and trail leg drills. For the water barrier, practice on whatever makeshift water barrier you like by getting into a running rhythm, getting that lead foot onto the barrier (spike plate ON TOP of the barrier) and pushing off (push OUT NOT UP) and try to land near the end of that 12 foot line in the sand or grass or track (12 feet to denote the end of the water pit). You see some people trying to clear the entire thing and not get wet - waste of energy. Of course, you dont' want to be landing in 2 feet deep water either, so get out there 10.5-11 feet as comfortably as you can. Film it from the side so you know how high you go. Carry your momentum through the jump and Push OUT NOT UP. It is critical that you do not hit that barrier with your lead foot as if it is a brake, then try to reaccelerate by jumping - you'll end up going up. The point is to get your body up and over, and the foot makes contact and pushes you out enough to mostly clear the water.

For all drills and water pit practice, BOTH legs. There's nothing so damning as stutter stepping 6.5 laps into a steeple. You'll damn near come to a stop. Get comfortable going over with either leg, whichever leg comes up to the hurdle. Adding hurdles to your longer intervals (see my post above) will allow you to get the best practice at this.

But really, when it comes down to it, hurdle form is not all that important in steepling. At least "hurdle form" in the sense of sprinter's hurdle form. Watch the Kenyans. They don't look pretty going over hurdles, but there is one thing that they do so very well - maintain momentum over the barrier, both dry and water. The main point is to keep your center of gravity moving forward, and land with your lead leg under you, not out in front of you. Many people find it comforting to accelearte slightly into hurdles. I did that at first, but go comfortable without the need to do that on the dry barriers. On the water pit, you'll probably want to accelerate for 6-7 strides leading into it to ensure you'll get through it ok.

All that in mind - the steeplechase is above all else a RUNNING EVENT. Train as a 3k-5k runner with hurdles on the track once or twice a week. Train mostly by running, not spending hours on fixing the angle of your lead leg.

If I had to make a guess based on your times, your first time out you'll probably run somewhere around 10:00-10:30, depending on how comfortable you are over the barriers. It'll most likely be the upper end of that range. Dont' worry, the second and third times you run it, you'll make HUGE improvements, just due to the nature of the event. have fun!