For an elite runner, out-kicking an opponent at the finish line can mean the difference between getting on the podium and finishing fourth. Although the rest of us aren’t going to lose thousands of dollars if we get beat in the final stretch, it still can be thrilling and gratifying to finish strong at the end of a race.
If you find that you are usually slowing down at the end of races, there are some things you can do before and during the race to have a stronger finish. Here are some ways to work on improving your finishing kick.
Improve your physical and mental toughness with interval training.
Including some hard interval workouts 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 toughness and confidence. Try doing some of these running drills once or twice a week.
Practice fast finishes.
Do some of your runs in a negative split, which means your second half is faster than your first half. Getting practice at starting out slower and finishing fast will train you to finish strong during a race.
Increase your strength and power.
In the final stretch, your muscles are fatigued, but they still need to work hard. Build stronger muscles by incorporating strength training and plyometric drills, such as high knees or skipping, into your training.
Here’s a simple routine that incorporates plyometrics that you can do to warm-up before a run:
- 30 seconds march in place (warm-up)
- 1 minute high knees
- 1 minute skipping
- 20 jump squats
- 20 jump lunges
- 20 mountain climbers
Do some hill running.
Hill training will make you stronger, as well as improve your running economy and increase your lactate threshold, the point where lactic acid builds up in your muscles and slows you down. All of that translates into stronger finishes.
Don’t start out your races too fast.
One of the biggest reasons runners can’t pick up the pace or are slowing down at the end of races is because they went out way too fast. It’s easy to make this common racing mistake because you’re feeling strong at the start. But don’t assume you’re “putting time in the bank” by charging out fast – you’ll pay for it at the end. Be conservative in the beginning and start out at a pace you know you can hold for the entire race. Then you’ll still have something left in the tank for the finish.
Talk to yourself.
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. Make sure you keep your self-talk positive.
Focus on picking off other runners.
If you feel like you’re running out of steam, your mental focus can really help you stay strong and steady. An effective mental strategy for the last few miles is to 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.
Find your next gear.
Some runners run all their training runs and races at a consistent pace. Consistency can be good, but there comes a time in every race (fairly close to the finish line) when there’s no holding back. Assuming you’ve done some training to be prepared to run faster, the final step is to mentally make that switch and tell yourself, “It’s go time.”
Also see:
- How to Improve Your Marathon Finish
- The Power of Positive Thinking
- 5 Mental Tricks to Keep You Running
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.
