Key points
- NFHS 300m hurdles has 8 hurdles, 45 m to the first, 35 m between and 10 m to the finish.
- Heights are 36″ for boys and 30″ for girls.
- Athletes plan a stride pattern between hurdles, and often have to change it as they tire.
- Being able to lead with either leg is a big advantage on the curve.
On this page
300m hurdles specifications (U.S. high school)
| Boys | Girls | |
|---|---|---|
| Hurdles | 8 | 8 |
| Height | 36″ (0.914 m) | 30″ (0.762 m) |
| Start to hurdle 1 | 45.00 m | 45.00 m |
| Between hurdles | 35.00 m | 35.00 m |
| Last hurdle to finish | 10.00 m | 10.00 m |
Source: NFHS specifications. See high school hurdle heights for the source and review date. World Athletics also recognizes a 300m hurdles with a different layout (7 hurdles, 50 m to the first, 40 m to the finish), and the calculator shows both.
The race starts on a curve and finishes with a short 10 m run-in, so the last hurdle comes soon before the line.
Stride patterns
Between hurdles, athletes take a set number of steps. The count depends on the athlete’s stride length, speed and fatigue.
- Odd numbers (13, 15, 17) keep the same lead leg at every hurdle
- Even numbers (14, 16) alternate lead legs
- Many athletes add steps later in the race as they tire (for example 15 early, then 17)
Plan and test patterns with the 400m hurdle stride planner. It works for any 35 m spacing, including the 300m.
Technique priorities for the 300m hurdles
- Consistent approach to hurdle one: the first 45 m sets up the race
- Lead with either leg. A left-leg lead is often an advantage on the curve, because it helps the athlete stay inside the lane legally.
- Efficient clearance. At 30″ or 36″ the clearance should look like a long running stride.
- Rhythm under fatigue. The last three hurdles decide most races.
Leading on the curve
Rules generally require the trail leg to go over the hurdle, not beside it and below the top of the bar. On the curve, a right-leg lead makes the left trail leg more likely to swing inside the edge of the hurdle. That’s one reason coaches value the left-leg lead in the long hurdles. Check the current rules for your competition.
How 300m hurdle training is usually structured
300m hurdlers usually train like 400m runners with hurdle rhythm work:
- Hurdle rhythm sessions: runs over 2–4 hurdles on the curve or straight at race spacing
- Speed endurance: longer sprints with good recovery
- Technique: drills and short runs over hurdles for both lead legs
- Stride pattern rehearsal: practice the planned pattern at race pace
As with any event, the right plan depends on the athlete’s age and background, and a qualified coach should adjust it.
Next step400m Hurdle Stride PlannerPlan steps between hurdles and see the lead leg at every barrier.This guide is general educational information for athletes, parents and coaches. It is not medical advice. Progress gradually, and consult a qualified coach or medical professional about pain, injury or a specific athlete's needs.