Although most of us runners aren’t going to lose out on money or medals if we get beat in the final stretch of a race, it’s still very satisfying and thrilling to finish strong in running races.
Here are some training and racing tips for how to improve your finishing kick and feel strong and confident towards the end of your races:
1. Practice finishing fast and strong.
Do some of your runs in a negative split, which means your second half is faster than your first half. Practicing a progressively faster pace will train you to finish strong during a race. An easy way to do this is to do an out-and-back run, where you pick up the pace once you turn around and head back to your starting point.
2. Improve your physical and mental toughness.
Including some speed work in your training will improve your strength and confidence, and help you feel tougher at the end. Doing a few miles of your long runs at race pace is another way to build your confidence and strength. Here are some speed workouts to incorporate into your training:
- 4 Marathon Workouts to Run a Faster Marathon
- 4 Running Drills to Improve Your Speed
- 30-Minute Treadmill Speed Workouts
3. Do some hill running.
Even if you’re planning to run a race that has a flat course, you can still benefit from running hills. Doing hill repeats will make you stronger, as well as improve your running efficiency and increase your lactate threshold. All of that means you’ll feel a lot more confident and strong in the home stretch.
Here’s a simple hill workout to do, on the treadmill or outdoors. If you’re doing this workout on the treadmill, follow the instructions below for the grade. If you’re running outdoors, look for a hill that’s a moderate incline and do your recovery intervals on the downhill. Once this becomes too easy, you can add another repeat each week.
- Warm-up: 10-minute easy jogging
- Work interval: 1 minute run at hard effort @ 3-4% incline
- Rest interval: 1 minute at easy pace @ 1% incline. Go at an easy pace (walk if you have to) to get your breathing back down to normal.
- Repeat work/rest interval 6 more times.
- Cool down: 5 minutes easy jogging
Also see: How to Run Hills Like a Pro
4. Increase your strength and power.
In the final stretch, your muscles are fatigued, but they still need to work hard. Incorporate strength training, like lunges and squats, and plyometric drills, such as high knees or skipping, into your training to build strength and explosive power.
5. Find your next gear.
Do you run all your training workouts and races at a consistent pace? Lots of runners do. And while consistency can be good, there’s comes a point in all races when you don’t have to hold back anymore. If you’ve done some training to run faster (see above tips), then the last step is to mentally make that switch and tell yourself, “It’s go time.”
Yes, it’s going to feel uncomfortable, but embracing that uncomfortable feeling is what can help you reach the next level.
6. Don’t start out your races too fast.
One of the biggest reasons runners can’t turn it up a notch during the final stretch is because they went out way too fast. It’s easy to make the racing mistake of starting too fast because you’re feeling strong at the start of the race.
Don’t assume you’re “putting time in the bank” by shooting out of the gate quickly — you’ll pay for it at the end. Be conservative in the beginning and you’ll still have something left in the tank for your finish.
Check your mile split at the first mile marker and seriously consider if you’ll be able to maintain that pace for the entire race, given the distance and course conditions. Hold back and slow down, even if it’s just a few seconds per mile, so you’ll have something left for your finishing kick.
7. Talk to yourself.
Who cares if the person running next to you thinks you’re weird? Repeat a mantra to yourself that helps push you through to the finish. Sometimes giving yourself a little pep talk and saying things such, “I can do this!” or “I’m staying strong” can help you through some discomfort on your way to that finish line. (And if you tend to get embarrassed, you don’t have to say it out loud.)
8. Focus on picking off other runners.
You may feel like you’re running out of steam, but your mental focus can really help you stay strong and steady. Start “fishing” for other runners in front of you. Imagine yourself hooking a runner in front of you with a fishing rod and start reeling them in. Once you pass them, find another one to catch and pick him or her off.
More Tips to Finish Strong in Races:
- How Can I Avoid Slowing Down at the End of Races?
- 7 Mental Tricks for the Final Miles of a Race
- 6 Things Mentally Strong Runners Don’t Do
- How to Be a Resilient Runner
Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
