ATHLETICS

Sprints, middle-distance, and hurdles races are run in lanes and reward the athlete who crosses the finish line first after the starting signal. When margins are extremely small, athletes are separated by a photo finish to determine who crossed the line first with their torso. Photo finishes can even happen in the marathon.

Hurdles races follow the sprint format, but athletes must clear obstacles placed at regular intervals on the track. There are two main formats: high hurdles (60 m, 100 m, 110 m hurdles) and low hurdles (300 m, 400 m hurdles).

• Over 110 m hurdles (men) and 100 m hurdles (women), the hurdles are 107 cm and 84 cm high. The 10 hurdles are placed along the straight. Key factors include hurdle technique, stride frequency, and stride length between hurdles.
• Over 400 m hurdles, runners clear 10 hurdles that are 91 cm high for men and 76 cm for women, spaced evenly around the full lap. The number of strides between hurdles and fatigue management are essential in this rhythm-based endurance event.

Race walking is an endurance discipline that requires strong technical precision. It is contested on the road and is based on two fundamental rules: one foot must remain in contact with the ground at all times, and the front leg must stay straight from first contact until the body passes over it. These rules create the sport's characteristic motion, smooth yet controlled. Judges placed along the course monitor compliance. After three warnings, an athlete may receive a penalty or be disqualified. The technique requires a high level of coordination between propulsion, core stability, and relaxed shoulders to maintain speed while staying legal. The main distances are 20 km and 35 km, with 35 km on the World Championships program but not the Olympic Games. The discipline demands aerobic endurance and technical accuracy to sustain speed under strict rules.

Sprint, middle-distance, and hurdles races are run in lanes and reward the athlete who crosses the finish line first after the starting signal. Sprinters start from a crouched position, pushing off starting blocks and staying low until the starter's signal.

Focus and reaction time are decisive in short sprints, while acceleration quality and the ability to maintain speed are crucial over 100 m or 200 m. The 400 m is a very specific event, where lactic tolerance is essential and athletes still need an exceptional speed base.

• The 60 m is run indoors only, entirely on a straight. It mainly tests acceleration and stride frequency.
• The 100 m is the ultimate speed event. Run on a straight, it includes reaction, acceleration, reaching top speed, and then resisting deceleration over the final 20 meters. Start technique and muscular relaxation are essential, along with raw speed.
• The 200 m combines speed and sprint endurance. It starts on a bend followed by a long final straight. Athletes must control the curve and re-accelerate efficiently out of it to hold speed to the line.
• The 400 m is often described as a long sprint, without being middle-distance. Athletes run one full lap in lanes, requiring power, lactic tolerance, and smart pacing to avoid going out too fast through 200 m. A controlled first 300 m often determines the ability to hold form on the final straight, where muscular breakdown is common due to lactate accumulation.

Indoors, only the 60 m and the 400 m are run in championships. The indoor 400 m is held over two laps, and athletes break to lane 1 before the end of the first lap.

Cross-country races take place outdoors on natural terrain mixing grass, mud, sand, and elevation gain. Courses vary from 4 to 12 kilometers depending on category and event. Starts are massed and positioning after the first straight is crucial. Several formats exist.

• Long cross: 8 to 10 km for men, 6 to 8 km for women, depending on federation rules.
• Short cross: around 4 km, a faster race often run at a pace close to 5000 m.
• Mixed relay: four runners (two men and two women) run short legs (up to 2 km each).

Cross-country demands power, endurance, and adaptation to weather conditions. Spiked shoes with varying spike lengths (9 to 18 mm) are often used to improve traction. Athletes from many middle- and long-distance events, both track and road, compete in these races. Mountain runners and trail runners also shine here every year. Cross-country is not only individual. Most qualifications for regional or national championships are team-based, and team medals are awarded all the way up to international championships.

Jumping events assess power, speed, and coordination.

• High jump: athletes clear a horizontal bar without knocking it off. Three attempts are allowed at each height, and three consecutive failures result in elimination. The bar rises progressively, following a predetermined sequence or at the athletes' request when they remain alone in the competition.
• Pole vault: athletes use a flexible pole to clear a bar set several meters high. They have three attempts per height and may skip a height to attempt a higher one.
• Long jump: the athlete sprints down a runway and takes off from a board into a sand pit. The mark is measured from the take-off board to the first impression in the sand. Taking off beyond the board is a foul. Long jumpers are often strong sprinters, as the event requires speed and explosiveness. Athletes typically have six attempts. The win goes to the athlete with the farthest legal jump, regardless of wind conditions.
• Triple jump: the event combines three phases: a hop (on the take-off foot), a step (on the opposite foot), and a jump into the sand. The win goes to the athlete with the farthest legal jump, regardless of wind conditions.

Middle distance (800 m, 1500 m, 3000 m steeple, 5000 m)
Middle distance events require both speed and endurance. In championships, these races are highly tactical and demand excellent effort management and the ability to finish with a strong sprint. Athletes no longer run in lanes, and as in sprinting, the winner is the athlete who crosses the line first. In meetings, pacemakers are often present. Their role is to lead the field at a specific pace to encourage fast reference times, such as qualification standards for World Championships, or national, continental or world records. A light pacing system can also be used in meetings. This is known as wavelight, invented by Bram Som, a former athlete and highly respected pacemaker of the 2010s.

• In the 800 metres, athletes run two laps of the track. The start is in lanes, but runners can move to the inside after the first bend. Positioning and acceleration in the final straight are often decisive. As in the 400 m, the second part of the race is always slower than the first due to the extreme intensity of the effort. It is not quite a sprint, yet very different from a traditional middle distance race.
• In the 1500 metres, the start is a mass start. Runners cover three and three quarter laps, aiming to maintain a steady pace before accelerating over the final 300 to 500 metres.
• The 3000 metres steeplechase adds a technical dimension. There are 28 fixed barriers and 7 water jumps to clear over the distance. Races are often decided in the final lap, with athletes separated by their ability to clear the last obstacles. The final barriers can occasionally cause falls, making this discipline unpredictable.
• In the 5000 metres, athletes run 12 and a half laps. The race is run in a pack, with gradual changes of pace in championships, often leading to a decisive final straight.

Indoors, only the 800 m, 1500 m and 3000 m are contested in championships.

Long distance
The 10,000 metres is the flagship long distance track event, but it is only run outdoors. Athletes complete 25 laps in a pure endurance race, where pace consistency and the ability to finish strongly determine performance. In championships, races are extremely tactical, sometimes very slow before a final kilometre that rivals the finishing speed seen in the 5000 m.

Road long distance
The marathon is the longest Olympic running event and is contested on the road. It covers a distance of 42.195 km. Aid stations are placed regularly along the course, and athletes must manage hydration, pace and resistance to heat. Pacemakers are present at most major marathons worldwide to help elite athletes achieve the best possible performance.

Throwing events measure power and technical skill. Javelin includes a run-up on the track, while the other throws take place from specific throwing areas. Athletes have six attempts, and the best attempt determines the ranking.

• Javelin: athletes build speed on the runway and throw the javelin over the shoulder without crossing the foul line.
• Discus: the athlete performs one or two rotations in a throwing circle surrounded by a cage before releasing the discus. The discus must land within the sector and the athlete must stay inside the circle, even if off-balance.
• Hammer: a metal ball attached to a wire and handle. The athlete performs multiple turns before releasing the hammer. It must land within the sector and the athlete must stay inside the circle, even if off-balance.
• Shot put: the metal shot is pushed explosively from the shoulder. The throw must be made without dropping the hand below shoulder level and without leaving the throwing area. Shot put can be performed with a glide or with rotation, which is increasingly common, including in women's competitions.

Combined events bring together multiple disciplines over two days, with performances converted into points based on an official scoring table. The top athlete is the one with the highest total after both days.

Women's heptathlon

• Day 1: 100 m hurdles, high jump, shot put, 200 m.
• Day 2: long jump, javelin, 800 m. The most consistent athlete across all events wins the competition.

Men's decathlon

• Day 1: 100 m, long jump, shot put, high jump, 400 m.
• Day 2: 110 m hurdles, discus, pole vault, javelin, 1500 m.

Endurance, versatility, and quick recovery are decisive. Indoors, women compete in a one-day pentathlon and men in a two-day heptathlon. It is not unusual for combined-events athletes to have near world-class levels in certain disciplines.

To get started in athletics, it is simple. We recommend a pair of running shoes for training, a pair of spikes for competition, plus technical shorts and a technical t-shirt. You can also add:

• For competition: safety pins, a jacket, and jogging bottoms while waiting before your warm up. For race day kit, sprinters will prefer compression shorts or even short suits, while middle distance runners or race walkers will often choose short split shorts and may opt for arm warmers, hats and gloves if conditions are cold during cross-country.
• For training: a water bottle, plus sports nutrition for longer sessions. Recovery drinks are particularly useful for long workouts that include strength training or gym work.

For athletics, it is important to wear comfortable clothing that supports good temperature regulation and also lets you move freely.

• In summer, we recommend a lightweight, breathable outfit.
• In winter, we suggest layering technical layers (base layer, mid layer, jacket) and wearing technical tights or leggings. Do not forget to cover your extremities (hands, neck and head) with a beanie and technical gloves (30% of heat loss comes from the extremities).

We also recommend bringing a waterproof jacket for wet conditions, looking for waterproofing rated at or above 10,000 Schmerber, or even 20,000.

We also recommend choosing a good pair of technical socks, usually made from synthetic fibres, and avoiding cotton, which can cause irritation when you sweat heavily, as is often the case in athletics.

A pair of athletics spikes should feel like a natural extension of your foot. They must provide excellent support while ensuring optimal comfort.

Choosing the right model depends on several criteria, in order of priority: the discipline, the athletes level, and the intended use (combined events, training or competition), then your running gait, and finally any previous injury history.

An athletics shoe should be more snug than a running shoe. However, your foot must stay securely held without any feeling of compression.

For sprint and jumping events, it is recommended to choose a very snug fit, with very little room at the front. In middle distance and distance events, which last longer, we recommend allowing a few extra millimetres to maintain comfort over time.

Finally, in cross-country and especially in long cross-country, it is advised to allow a little extra room, particularly to account for wearing thicker socks in winter, when these are worn with spikes.

The most reputable athletics brands are adidas, Puma, Reebok, Nike, Saucony, Asics, Hoka, On and Brooks.

These must have references equip athletes on the track, in cross-country and at the biggest international competitions.

They design athletics spikes and athletics shoes specifically adapted to each discipline: sprint, middle distance, distance, hurdles, jumps or cross-country. Lightweight design, traction, responsiveness, foot support and propulsion are at the heart of the innovations developed to meet the demands of performance, both in training and in competition.

On our i-Run website, find the best athletics brands and a wide selection of athletics gear: mens athletics shoes and womens athletics shoes, spikes suited to your discipline, technical clothing and essential accessories to perform on the track and beyond.

Athletics spikes are mandatory in track competition up to middle distance. They help optimise grip, propulsion and foot responsiveness, which is essential to perform over short and middle distances such as sprint, hurdles or middle distance.

However, for training or long distances, it is possible to use more cushioned running shoes to limit fatigue and reduce the risk of injury. Your shoe choice should always take into account the discipline, the athletes level and the type of session (competition or training).

To practise athletics effectively, whether on the track, in cross country or indoors, certain accessories are essential to improve performance, comfort and safety:

• Spike covers: spike covers, such as those from Keyena, protect your shoes while allowing you to move around the stadium. A spike wrench and spare spikes are also essential to keep your shoes in perfect condition.
• Stopwatches and GPS watches: ideal for tracking times, distances and performance during training sessions and competitions.
• Bone conduction headphones: perfect for listening to music or instructions while staying aware of your surroundings, whether during easy runs, warm ups or in the call room.

Do not forget complementary accessories such as compression sleeves, headbands, technical socks or sports bags to carry all your gear.

Choosing the right accessories helps maximise performance, prevent injuries and optimise athletics training, whether you are a beginner or an experienced athlete.

To choose the right athletics watch, you should base your decision on your discipline and specific needs. Here are the key features to prioritise:

• GPS: essential for accurately tracking pace and distance on the track, in cross country or on the road.
• Workout programming: very useful for race walkers, middle distance and distance runners. It allows you to create interval, threshold or tempo sessions and define target pace or heart rate zones.
• Track mode: some models, such as Garmin Forerunner, Coros Pace or Polar Vantage, offer a dedicated track training mode.
• Heart rate monitoring: essential for managing intensity and pacing during middle distance, distance or race walking events.
• Strength training profile: for sprinters, jumpers and throwers, gym based conditioning is key. Watches with strength training tracking help complete specific preparation.
• Manual stopwatch: ideal for purists who prefer to control timing themselves.

The most commonly used watches by athletes are Garmin Forerunner, Coros Pace, and Polar Vantage. These watches provide precision, versatility and advanced performance tracking.

The big debate in athletics remains whether to wear socks with spikes or not.

If you choose to wear them, it is recommended to opt for thin, breathable and technical socks that do not interfere with foot support or ground feel. We recommend models such as Incylence Ultralight or Sidas Run to ensure comfort, breathability and performance. These socks help reduce friction and prevent blisters, while maintaining the precision and responsiveness needed for sprints, jumps or distance races.

To extend the lifespan of your athletics shoes while preserving performance, follow these 4 golden rules:

• Avoid walking on asphalt: spikes are designed for the track or soft terrain and asphalt damages them quickly.
• Clean after each use: after cross country or muddy sessions, remove dirt and debris to prevent premature wear.
• Remove spikes before storage: this prevents rust and preserves the structure of the shoe.
• Air dry naturally: allow your shoes to dry away from direct heat sources such as radiators to avoid damaging materials.