The basic rules of athletics that every beginner should know

Athletics is one of the oldest, most complete and accessible sports in the world. But while running, jumping or throwing may seem instinctive, there are very clear rules governing each discipline to ensure fairness, safety and sportsmanship. Whether you are a beginner or just starting out as a spectator, knowing the rules of athletics will allow you to enjoy this exciting world much more.

In this article, we break down in a clear and simple way the most important rules of athletics, from running to jumps and throws.

1. General athletics regulations

Athletics is regulated worldwide by World Athletics (formerly IAAF), which is responsible for establishing official rules, updating regulations and overseeing compliance in competitions of all kinds.

Each form of athletics has its specific rules, but there are general principles that apply to all:

- Respect for the judge or referee is fundamental.
- Athletes must compete in regulation clothing.
- No external assistance (such as pushing, use of electronic devices, etc.) is allowed.
- Any unsportsmanlike conduct, including insults or inappropriate celebrations, is sanctioned.

Racing rules: speed, distance and hurdles.

Outputs and false outputs

One of the most controlled aspects of speed events is the start. In official competitions, a starting system with a pistol and pressure sensors on the blocks is used. The basic rules are:

The athlete must be completely motionless during the “ready!”.
Any movement before 0.1 seconds after triggering is considered false output.
A false start leads to the immediate disqualification of the athlete in official competitions.

Lanes and disqualifications

In races up to 400 meters, each athlete must run in his lane during the entire race. If he/she steps on the inside of another lane or invades it, he/she will be disqualified.
In longer distances, it is allowed to leave the lane after an initial curve marked by cones.

In hurdles and hurdle races

Accidentally knocking down fences is not prohibited, but doing so intentionally may lead to disqualification.
In the 3000 meter steeplechase, stepping inside the water pit is a penalty.

3. Relay rules

Relays, such as the 4×100 and 4×400 meters, are some of the most exciting and technical events in athletics.

Change zone

The token must be passed within a 30-meter zone marked on the track.
If the baton falls, it may only be picked up by the athlete who was carrying it, without hindering the others.

If the change occurs outside the zone, the team is automatically disqualified.

Other important standards

Each athlete must run only his own section, without encroaching on the path of his teammates.
The team must finish with the same number of athletes it started with.

4. Rules in the jumps: long jump, high jump, pole vault and triple jump.

Beating zone

In the long jump and triple jump, the athlete must take off from a white board with plasticine on the edge. If any part of the foot steps beyond that line, the jump is void.

Measurement

The jump is measured from the nearest edge of the board to the nearest mark left by the athlete’s body in the sand.
In the high jump and pole vault, it is allowed to knock down the pole without penalty only if the athlete’s body does not displace it before passing.

Common faults

In height and pole vault: touching the ground with any part of the body without exceeding the bar.
In length: stepping outside the beating area.
The athlete has a limited time (30 seconds) to perform the attempt from the moment he/she is called.

5. Rules for throwing events: shot put, discus, hammer and javelin.

Throws combine strength, technique and precision. Fouls in athletics in these disciplines are highly typified.

Launching area

The throw must be made from inside a circle or corridor (depending on the type).
The athlete may not step outside the area until the artifact has touched the ground.
The artifact must fall within the marked sector, generally with an angle of 34.92º.

Causes of null launching

Exit the circle from the front before the artifact falls.
Launch outside the sector.
Failure to maintain correct technique: for example, in weightlifting, you throw by pushing, not by javelin throwing.

6. Combined tests and scores

In events such as the decathlon (men) or heptathlon (women), athletes compete in multiple disciplines. Each performance translates into points according to official tables.

The rules of athletics here are even stricter:

A failure in a discipline (e.g., three missed jumps) may leave the athlete out of the classification.
The order of the tests is fixed and each one has its own rules.
The scores are added together to obtain the final result.

7. Anti-doping and technical controls

No review of the rules would be complete without mentioning doping controls. World Athletics conducts rigorous testing before, during and after competitions.

The use of prohibited substances leads to sanctions, disqualifications and even withdrawal of medals.
Random checks are performed both in and out of competition.
Footwear conditions (such as soles with carbon plates or non-compliant spikes) may also be checked.

Why is it important to know the rules of athletics?

Knowing the rules of athletics not only avoids penalties: it also promotes respect among athletes, equality in competition and improved performance. For those who train, competing with clear rules helps to internalize correct habits from the start.

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