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ATHLETICS

ATHLETICS INDOOR VS OUTDOOR

INDOOR

Indoor athletics refers to track and field events held inside covered arenas, usually on a 200-metre track with tighter, often banked curves. It includes disciplines like sprints, middle-distance races, hurdles, jumps, and shot put, while excluding events like javelin or discus throw due to space limits. While the format is adapted for indoor conditions, it follows the same core rules as outdoor athletics.

OUTDOOR

Outdoor athletics refers to track and field competitions held in open-air stadiums, typically on a 400-metre oval track. It features the full range of events, including sprints, middle- and long-distance races, hurdles, steeplechase, race walking, jumping and throwing events (such as long jump, high jump, pole vault, javelin, discus, hammer throw, and shot put), as well as combined events like the decathlon and heptathlon.

OUTDOOR

    ATHLETICS DISCIPLINES

    SPEED
    SPEED
    100m
    200m
    400m
    MIDDLE DISTANCE
    MIDDLE DISTANCE
    800m
    1500m
    LONG DISTANCE
    LONG DISTANCE
    5000m
    10000m
    RELAYS
    RELAYS
    4x100m
    4x400m
    JUMPS
    JUMPS
    HIGH JUMP
    POLE VAULT
    LONG JUMP
    TRIPLE JUMP
    HURDLES
    HURDLES
    100m HURDLES
    110m HURDLES
    400m HURDLES
    THROWS
    THROWS
    SHOT PUT
    HAMMER
    DISCUS
    JAVELIN
    COMBINED
    COMBINED
    HEPTATHLON
    DECATHLON
    OUTSIDE OF STADIUM
    OUTSIDE OF STADIUM
    RACE WALK
    MARATHON
    STEEPCHASE
    STEEPCHASE

    TRACK AND COMMON EQUIPMENT

    TAP TO EXPAND!

    RUNNING KIT

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    Usually short pants although in low temperature situations it can be accompanied by thermal tights. The fabric is usually 100% breathable polyester to facilitate sweat absorption.

    RUNNING KIT

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    A sleeveless or short-sleeved T-shirt designed for maximum breathability and comfort. Made from 100% moisture-wicking polyester, it helps keep the body cool and dry during intense activity. Some models include mesh panels for improved ventilation.

    GLASSES/SUNGLASSES

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    Sunglasses are essential for protecting the eyes from UV rays and improving visibility during outdoor runs. They are lightweight, with wraparound designs for a secure fit and lenses that reduce glare. Made from durable, impact-resistant materials, they offer both comfort and performance in various lighting conditions

    SHOES

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    Running shoes are designed for performance and comfort, with two main types: spiked(1) and non-spiked(2). Spiked shoes are lightweight and feature metal or ceramic spikes for better grip and speed on the track. Non-spiked shoes provide more cushioning and support, making them ideal for training and long distances. Both types use breathable materials to keep feet cool and dry.

    WATCH

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    Sports watches are essential for tracking performance and optimising training. They feature lightweight, durable designs with GPS, heart rate monitoring, and activity tracking. With water resistance and long battery life, they provide real-time data to enhance running efficiency.

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    ATHLETICS TRACK

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    100M

    SHOT PUT

    JAVELIN THROW

    DISCUS THROW

    HAMMER THROW

    200M

    MIDDLE/LONG DISTANCE

    TRIPLE JUMP

    POLE VAULT

    HIGH JUMP

    400/800M

    3000M STEPCHASE

    LONG JUMP

    DISCIPLINES RULES AND EQUIPMENT

    The sprint races are all about raw power and speed. Athletes go head-to-head in a battle against the clock, where every millisecond matters. From the explosive start to the final dash to the line. Blink, and it’s over!

    RULES

    • Stay in your lane – Runners must remain in their assigned lane.
    • False start = disqualification – One false start and you’re out! No second chances.
    • No obstruction – Pushing, blocking, or interfering with another athlete leads to disqualification.
    • Finish line matters – The race ends when the torso (not arms or legs) crosses the finish line.
    100m Track 200m Track 400m Track

    MWR: Usain Bolt (JAM) 9.58s / 2009

    MER: Marcell Jacobs (ITA) 9.80s / 2021

    WWR: F.Griffith-Joyner (USA) 10.49s / 1988

    WER: F.Griffith-Joyner (USA) 10.49s / 1988

    MWR: Usain Bolt (JAM) 19.19s / 2009

    MER: Pietro Mennea (ITA) 19.72s / 1979

    WWR: F.Griffith-Joyner (USA) 21.34s / 1988

    WER: Dafne Schippers (NED) 21.63s / 1982

    MWR: Wayde Van Niekerk (RSA) 43.03s / 2016

    MER: M. Hudson-Smith (GBR) 43.44s / 1984

    WWR: Marita Koch (GDR) 47.60s / 1985

    WER: Marita Koch (GDR) 47.60s / 1985

    If you love races packed with excitement and strategy, then middle-distance running is for you! The 800m and 1500m events are electrifying battles where speed meets endurance, and every step matters.

    RULES

    • In 800m runners use starting blocks and must stay in their lane for the first 100m after this they have free race.
    • No obstruction – Blocking, pushing, or interfering leads to disqualification.
    • In 1500m runners start together and can move freely.
    • In 1500m there is a Time limit – Athletes too far behind may be removed from the race.

    800m

    2 LAPS

    12 ATHLETES

    800m Track

    12 ATHLETES

    3,75 LAPS

    1500m

    MWR: David Rudisha (KEN) 1:40.91 / 2012

    MER: Wilson Kipketer (DEN) 1:41.11 / 1997

    WWR: J. Kratochvílova (TCH) 1:53.28 / 1983

    WER: J. Kratochvílova (TCH) 1:53.28 / 1983

    Athletes

    MWR: Hicham El Guerrouj (MAR) 3:26.00 / 1998

    MER: J. Ingebrigtsen (NOR) 3:26.73 / 2024

    WWR: Faith Kipyegon (KEN) 3:49.04 / 2024

    WER: Sifan Hassan (NED) 3:51.95 / 2019

    The long-distance events test athletes’ endurance and strategy. With races lasting over 12 laps, runners must develop their mental strength by finding the balance between speed and stamina, with a strong finish being essential for success. It’s a true test of patience, tactics, and physical prowess.

    RULES

    • Athletes must not obstruct or interfere with other runners or risk disqualification.
    • In some events, particularly longer-distance events, sudden drastic changes in speed (e.g., stopping) may lead to disqualification.
    • In some events, particularly on the track, athletes who fall too far behind may be asked to leave the track before completing the entire race.
    • Athletes must complete the full distance, and missing a lap will result in no result being recorded.

    5.000m

    12.5 LAPS

    15 ATHLETES

    Long Distance Track

    25-30 ATHLETES

    25 LAPS

    10.000m

    MWR: Joshua Cheptegei (UGA) 12:35.36 / 2020

    MER: Mohammed Katir (ESP) 12:45.01 / 2023

    WWR: Faith Kipyegon (KEN) 14:05.20 / 2023

    WER: Sifan Hassan (NED) 14:22.12 / 2019

    Athletes

    MWR: Joshua Cheptegei (UGA) 26:11.00 / 2020

    MER: Mo Farah (GBR) 26:46.57 / 2011

    WWR: Beatrice Chebet (KEN) 28:54.14 / 2023

    WER: Sifan Hassan (NED) 29:06.82 / 2019

    RELAY BATON

    MATERIAL: PLASTIC OR LIGHTWEIGHT METAL

    SIZE: 28-30cm

    WEIGHT: <50g

    DIAMETER: 38-42mm

    RULES

    • The baton must be passed within the exchange zone; passing outside this zone leads to disqualification.
    • In the 4x400m, there is also a mixed relay category at the Olympic Games, with two men and two women per team.
    • If a runner drops the baton, they may retrieve it, but must not obstruct others or leave their lane (in 4x100m).
    • Teams must maintain the correct running order; any change in the running sequence results in disqualification.
    Relay Runners
    Relay Runners
    4x100m Track
    4x400m Track

    RELAY AREA

    4x100m Records

    MWR: JAMAICA 36.84s / 2012

    MER: GREAT BRITAIN 37.36s / 2019

    WWR: UNITED STATES 40.82s / 2012

    WER: GERMAN DEMOCRATIC REPUBLIC 41.37s / 1985

    4x400m Records

    MWR: UNITED STATES 2:54.29s / 1993

    MER: GREAT BRITAIN 2:56.83s / 2024

    WWR: SOVIET UNION 3:15.17s / 1988

    WER: SOVIET UNION 3:15.17s / 1988

    RWR: UNITED STATES 3:07.41s / 2024

    RER: NETHERLANDS 3:07.43s / 2024

    HIGH JUMP

    Athletes attempt to jump over a horizontal bar without knocking it down.

    • The athlete must take off from one foot only.
    • Three consecutive failures at any height or combination of heights result in elimination.

    MWR: Javier Sotomayor (CUB) 2.45m / 1993

    MER: Patrik Sjöberg (SWE) 2.42m / 1987

    WWR: Yaroslava Mahuchikh (UKR) 2.10m / 2024

    WER: Yaroslava Mahuchikh (UKR) 2.10m / 2024

    POLE VAULT

    Using a long pole, athletes vault themselves over a high bar set between two upright standards.

    • The pole must not be used to push off the ground for extra lift.
    • If the pole breaks during the attempt, the jump is not counted as a failure.

    WR: Armand Duplantis (SWE) 6.28m / 2025

    ER: Armand Duplantis (SWE) 6.28m / 2025

    WR: Y. Isinbayeva (RUS) 5.06m / 2009

    ER: Y. Isinbayeva (RUS) 5.06m / 2009

    High Jump
    Pole Vault

    LONG JUMP

    Athletes sprint down a runway and jump as far as possible into a sandpit from a take-off board.

    • If the athlete somersaults during the jump or landing, the attempt is disqualified, for safety and fairness.
    Long Jump Athlete

    MWR: Mike Powell (USA) 8.95m / 1991

    MER: Robert Emmiyan (ARM) 8.86m / 1987

    WWR: G.Chistyakova (SLO) 7.52m / 1988

    WER: G.Chistyakova (SLO) 7.52m / 1988

    TRIPLE JUMP

    Involves a sequence of a hop, a step, and a jump into the sandpit, demanding rhythm and control.

    • If any part of the body touches the ground outside the sandpit during landing, the attempt is invalid.
    Triple Jump Athlete

    MWR: Jonathan Edwards (GBR) 18.29m / 1995

    MER: Jonathan Edwards (GBR) 18.29m / 1995

    WWR: Y. Rojas (VEN) 15.74m / 2024

    WER: Inessa Kravets (UKR) 15.50m / 1995

    100/110m

    100/110m Hurdles Track

    A sprint race over ten evenly spaced hurdles. It requires a mix of speed, power, and technique.

    This event is 100m for women and 110m for men, with hurdle height adjusted accordingly.

    • Knocking over hurdles does not automatically lead to disqualification — but it may slow the athlete down significantly.
    • Deliberately pushing or running around a hurdle leads to immediate disqualification.

    MWR: Aries Merritt (USA) 12.80s / 2012

    MER: Colin Jackson (GBR) 12.91s / 1993

    WWR: Tobi Amusan (NGR) 12.12s / 2022

    WER: Y. Donkova (BUL) 12.21s / 1988

    HURDLE

    Hurdle Specifications

    Hurdlers typically follow a precise stride pattern, planning the number of steps they take between each hurdle based on their stride length and running speed to maintain optimal rhythm and efficiency.

    Hurdlers Sequence Top View

    400m

    400m Hurdles Track

    One full lap of the track with ten hurdles, testing speed, endurance, and rhythm.

    • Athletes must stay in their assigned lane throughout the race — stepping out results in disqualification.
    • If an athlete does not attempt to clear all ten hurdles, the performance is invalid, even if they finish the race.

    MWR: Karsten Warholm (NOR) 45.94s / 2021

    MER: Karsten Warholm (NOR) 45.94s / 2021

    WWR: S. McLaughlin-Levrone (USA) 50.57s / 2024

    WER: Femke Bol (NED) 50.95s / 2024

    Steepchase is one of the most demanding track events, combining endurance with technical skill. Athletes must overcome fixed barriers and a water pit over 3000m, testing both endurance and agility.

    RULES

    • The race covers a distance of 3000m (7.5 laps)
    • There are 28 dry barriers and 7 water jumps
    • Barriers are 0.914m high for men and 0.762m for women
    • The water pit has a maximum depth of 0.70m
    Steeplechase

    OBSTACLES

    BARRIER

    0.914m (M)

    0.762m (W)

    WATER PIT

    3.66m length

    0.70m depth

    RECORDS

    MWR: Lamecha Girma (ETH) 7:52.11 / 2023

    MER: Mahiedine Mekhissi (FRA) 8:00.09 / 2013

    WWR: Beatrice Chepkoech (KEN) 8:44.32 / 2018

    WER: Gülcan Mıngır (TUR) 9:13.53 / 2012

    Steeplechase Athlete

    SHOT PUT

    Shot Put Sequence

    Athletes push (not throw) a heavy metal ball as far as possible from a circular area.

    • The shot must be pushed from the neck using one hand. If it’s thrown like a ball, the attempt is invalid.
    • The athlete must exit the circle from the rear half after the throw. Stepping incorrectly leads to failed attempt.

    MWR: Ryan Crouser(USA) 23.56m / 2023

    MER: U. Timmermann (GDR) 23.06m / 1988

    WWR: N. Lisovskaya (USSR) 22.63m / 1987

    WER: N. Lisovskaya (USSR) 22.63m / 1987

    DISCUS

    Discus Sequence

    Athletes spin within a circle and throw a heavy disc into a marked sector.

    • The discus must land within a 34.92° sector — even a perfect throw is invalid if it lands outside.
    • The athlete must maintain balance after the spin; touching or stepping outside the circle voids the attempt.

    MWR: Mykolas Alekna(LTU) 74.35m / 2024

    MER: Mykolas Alekna(LTU) 74.35m / 2024

    WWR: Gabriele Reinsch (ALE) 76.80m / 1988

    WER: Gabriele Reinsch (ALE) 76.80m / 1988

    HAMMER

    Hammer Sequence

    A heavy ball attached to a wire and handle is spun and released from within a circle.

    • If the hammer breaks mid-throw, the attempt is not counted, and the athlete may repeat it.
    • The hammer must land within the sector, and the athlete must stay inside the circle until it hits the ground.

    MWR: Yuriy Sedykh (RUS) 86.74m / 1986

    MER: Yuriy Sedykh (RUS) 86.74m / 1986

    WWR: Anita Włodarczyk (POL) 82.98m / 2016

    WER: Anita Włodarczyk (POL) 82.98m / 2016

    JAVELIN

    Javelin Sequence

    A long spear-like object is thrown after a running start, aiming for distance and accuracy.

    • The javelin must land tip-first — if it lands flat or tail-first, the throw is disqualified.
    • Athletes must not cross the throwing arc after releasing the javelin or the throw is disqualified.

    MWR: Jan Železný (CZE) 98.48m / 1996

    MER: Jan Železný (CZE) 98.48m / 1996

    WWR: B. Špotáková (CZE) 72.28m / 2008

    WER: B. Špotáková (CZE) 72.28m / 2008

    HEPTATHLON

    1 100m Hurdles
    2 High Jump
    3 Shot Put
    4 200m
    1 Long Jump
    2 Javelin Throw
    3 800m

    Seven events packed into two intense days, the heptathlon is the pinnacle of all-round competition in women’s athletics. From sprinting and hurdling to high jump, shot put and the 800m, athletes must excel across the board.

    Each event follows the official rules of its sport, and points are tallied to crown the most complete athlete. Precision, power, and adaptability are the name of the game.

    WWR: J.J Joyner-Kersee (USA) 7291pts / 1988

    WER: Carolina Klüft (SWE) 7032pts / 2007

    DECATHLON

    100m
    Long Jump
    Shot Put
    4 High Jump
    400m
    110m Hurdles
    Discus Throw
    Pole Vault
    Javelin Throw
    1500m

    Ten events, two days, one all-round champion. The decathlon is the most complete test in men’s athletics, combining running, jumping, and throwing disciplines. Athletes must compete in all ten events — from the explosive 100m to the grueling 1500m — earning points in each based on performance.

    Every event follows the official rules of its individual discipline, making this a battle of versatility, endurance, and resilience.

    MWR: Kevin Mayer (FRA) 9126pts / 2018

    MER: Kevin Mayer (FRA) 9126pts / 2018

    WWR: Austra Skujyte (LTU) 8358pts / 2005

    WER: Austra Skujyte (LTU) 8358pts / 2005

    RACE WALK

    Race Walk Sequence

    A discipline that blends endurance with strict technique. Unlike running, athletes must always keep one foot on the ground and straighten the front leg on contact. It’s a test of rhythm, concentration, and flawless form over long distances — a true battle of body and mind.

    KEY RULE

    • Loss of contact or bent knees can lead to penalties or disqualification — judges closely monitor every step.

    MWR: T. Yamanishi (JAP) 1:16.36s / 2025

    MER: Yohann Diniz (FRA) 1:17.02s / 2015

    WWR: Yelena Lashmanova (RUS) 1:25.02s / 2012

    WER: Yelena Lashmanova (RUS) 1:25.02s / 2012

    MARATHON

    Marathon Runners

    The marathon has its roots in ancient Greece. Legend says a messenger named Pheidippides ran from the battlefield of Marathon to Athens — around 40 km — to announce victory over the Persians. He delivered the message… and collapsed from exhaustion. This legendary feat inspired the modern marathon, introduced in the first Olympic Games of 1896 in Athens.

    KEY RULE

    • Athletes must follow the marked course at all times — any shortcut or deviation leads to disqualification.

    MWR: Kelvin Kiptum (KEN) 2:00.35s / 2023

    MER: Kaan Kigen Ozbilen (BEL) 2:04:19s / 2019

    WWR: Peres Jepchirchir (KEN) 2:16.16s / 2024

    WER: Marcel Jacobs (ITA) 9.80s / 2021

    COMPETITION FORMAT

    SPRINT AND MIDDLE-DISTANCE RACES (100 m – 1500 m)

    The most common format includes heats, semi-finals, and a final:

    • In the heats, athletes are divided into separate races. The top finishers from each heat (by place or time) progress to the next round.
    • In the semi-finals, the same process is used to determine the finalists.
    • The final features the top 8 (or sometimes 9) athletes, where the medals and final rankings are decided.

    JUMPS AND THROWS

    • The competition begins with a qualification round. Each athlete has up to 3 attempts to achieve a set qualifying standard. If they don’t reach the standard, the best performers (usually the top 12) qualify based on distance or height.
    • In the final, each athlete has 3 attempts. The top 8 after those attempts receive 3 additional attempts. The best mark out of all attempts counts for the final ranking.

    LONG-DISTANCE RACES (5000 M, 10,000 M, MARATHON, RACE WALKING)

    • These events are usually contested as a direct final due to their length and physical demand.
    • In some major championships, especially in the 5000 m, there may be qualifying heats, but this is not common practice.

    MORE DISCIPLINES

    In addition to the more widely known disciplines featured in major championships, athletics includes several other official events governed by World Athletics. One such event is cross country running, a long-distance race held on natural terrain such as fields, hills, and mud. Although it was last included in the Olympic Games in 1924, it remains a key part of the international calendar with its own World Championships.

    In indoor athletics, adapted for smaller 200-metre tracks, events such as the 60 metres, 60 metres hurdles, men’s heptathlon, and women’s pentathlon are standard. These are staples of the World Athletics Indoor Championships and are particularly popular during the winter season. There are also alternative distances like the 300 metres or 1000 metres, often featured in youth competitions or indoor meetings.

    In race walking, beyond the Olympic 20 km and marathon events, the 35 km race walk has recently replaced the traditional 50 km distance to ensure gender parity.

    World Athletics includes these events to promote diversity and year-round competition, offering athletes varied challenges across different formats and conditions. Whether or not these events are part of the Olympics or outdoor World Championships depends on factors such as global participation, logistical feasibility, and spectator interest.