Anyone who has watched a track race or marathon knows the importance of a strong kick. Numerous races are won in the final precious inches thanks to a strong finishing sprint of a runner. In order for you to develop a powerful kick, you must pay attention to two different factors: physical training and mental training.
Physical Training
A runner can not expect to run fast at the end of a race if he or she has not run fast in workouts. Developing a fast “turnover” only happens by focusing on specific speed workouts to strengthen fast twitch muscle fibers.
Therefore, a runner must include certain short but very quick speed workouts in his or her training. For example, after your training runs, complete 4-5 50 meter strides in which you imagine yourself kicking in last 50 meters of a race. At the end of your interval workouts, make sure to include 2-3 200 meter repeats and focus and really pushing through the finish line. While running these workouts, focus on keeping as relaxed as possible and maintaining good form.
Mental Training
Of course, having the physical ability to run fast at the end of the race means nothing without the mental ability to push yourself to the max. A runner is always in a lot of pain in the final parts of a race and the thought of quickening the stride and running faster is a real mental challenge.
To train your mind to allow your body to kick, try to simulate the end of a race in your workouts. For example, on the last interval of a workout, pretend that it is the end of a race and work hard on feeling the pain of fatigue while willing your body to run faster. Also, spend time before a race visualizing yourself kicking hard and not backing down to fellow racers. Work on instilling a belief in your abilities and firm conviction that the fatigue that you feel can be overcome by your willpower.
One thing that you should not do is try to “save up” energy in a race for a strong kick. The fastest overall times usually come from running even splits throughout the race. Trying to save up for a kick will do nothing but prevent you from running to your potential.
Image is the finish of the 1964 Olympic 10,000 meters in which American Billy Mills won, in a huge upset, thanks to an incredible kick on the last lap.
