I have a really bad kick during races and am kind of mentally weak on holding onto a hard pace. Is there a way to develop a kick during training, like going all out on the last rep of a sprint workout or picking up the pace for the last 1/2 mile of every run?
It's a grand illusion, there not kicking your slowing down. Build up your endurance and pray for a slow race.
brendanberney wrote:
I have a really bad kick during races and am kind of mentally weak on holding onto a hard pace. Is there a way to develop a kick during training, like going all out on the last rep of a sprint workout or picking up the pace for the last 1/2 mile of every run?
Yes. But first, a shameless self promotion... I explain the art of the kick in Tip #155 in my book 200 Tips Every Runner Should Know. It's on Amazon.
Tip #155 is three pages long so I can't paste it here, but here's the short version. Begin by swinging your arms faster. Your legs will be tired, but your arms are fresh and can pull you to a faster cadence and a faster pace. Change your posture. Prior to the kick, you're running as efficiently as possible to hang on. When you kick, you'll switch to power instead of efficiency. You'll be pushing off harder. Instead of looking a few meters ahead, you'll be looking at the finish line. This will help you run taller. You'll also need to change your breathing pattern. (Sorry. Too long to explain here.)
In order to sustain a kick, you'll need to practice it when doing intervals. For example, you'd run 3 sets of 3x300m. On the first rep, you'd increase your cadence over the last 70 meters without running faster. On the second rep, you'd focus on pushing off to take long, almost bounding, strides over the last 70 meters without running faster. On the third rep, you increase cadence AND push off harder over the last 70 meters. You will be a lot faster. You'll need to take a few minutes between sets because this last rep will wipe you out. Repeat this process with the last two sets. DO NOT SPEED UP ON THE FIRST AND SECOND REP. It is a drill. You defeat the purpose if you speed up. Only speed up on the 3rd rep when you combine faster cadence and pushing off. With practice, you'll be able to sustain your kick longer than 70 meters.
There's also some psychology involved and some physiology about untapped muscle fibers, but this should give you a starting point.
Does your book include more tips about racing
fisky wrote:
brendanberney wrote:
I have a really bad kick during races and am kind of mentally weak on holding onto a hard pace. Is there a way to develop a kick during training, like going all out on the last rep of a sprint workout or picking up the pace for the last 1/2 mile of every run?
Yes. But first, a shameless self promotion... I explain the art of the kick in Tip #155 in my book 200 Tips Every Runner Should Know. It's on Amazon.
Tip #155 is three pages long so I can't paste it here, but here's the short version. Begin by swinging your arms faster. Your legs will be tired, but your arms are fresh and can pull you to a faster cadence and a faster pace. Change your posture. Prior to the kick, you're running as efficiently as possible to hang on. When you kick, you'll switch to power instead of efficiency. You'll be pushing off harder. Instead of looking a few meters ahead, you'll be looking at the finish line. This will help you run taller. You'll also need to change your breathing pattern. (Sorry. Too long to explain here.)
In order to sustain a kick, you'll need to practice it when doing intervals. For example, you'd run 3 sets of 3x300m. On the first rep, you'd increase your cadence over the last 70 meters without running faster. On the second rep, you'd focus on pushing off to take long, almost bounding, strides over the last 70 meters without running faster. On the third rep, you increase cadence AND push off harder over the last 70 meters. You will be a lot faster. You'll need to take a few minutes between sets because this last rep will wipe you out. Repeat this process with the last two sets. DO NOT SPEED UP ON THE FIRST AND SECOND REP. It is a drill. You defeat the purpose if you speed up. Only speed up on the 3rd rep when you combine faster cadence and pushing off. With practice, you'll be able to sustain your kick longer than 70 meters.
There's also some psychology involved and some physiology about untapped muscle fibers, but this should give you a starting point.
Good stuff, Fisky.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year