Full Run Up

The full run up is the full approach, from the first step to the beginning of the takeoff.

It has three objectives. First, a consistent step structure that does not require adjustment during the run up. Second, reaching optimal maximum speed by the end of the approach. Third, being in the correct position for the free takeoff.

That second objective is measurable. Comparing the penultimate and final 5-meter intervals (5+5), a speed increase of less than 0.1 m/s between them — given correct plant mechanics — indicates a lack of acceleration, and may indicate that the approach is too long in number of steps, with optimal speed already reached earlier in the run up.

The majority of elite men use 18 to 20 steps, elite women 16 to 18, with rare exceptions. Developmental athletes use shorter approaches suited to their stage of physical development, lengthening as speed and skill increase.

Running with a pole differs from sprinting or a long jump approach: the pole adds weight in front of the athlete throughout, which the running step must accommodate from the first step — not adjusted for only at the end.