By Glenn Venturini MS, MPT

It can be very frustrating when you have stayed in contact with a runner throughout the race and then over the last lap he or she pulls away from you. You've trained hard through the summer and cross-country seasons and would expect to have more left in the tank for the last lap. What happened? You probably have not mentally and physically rehearsed a strong finishing kick. This article will describe how you can develop a positive mind set about finishing strong, thereby giving you a better chance to place high or win. Remember, the mind is a powerful influence in sports performance.
Developing a positive mind set and improving speed over the last lap starts in your mind. I have always thought if you want to have a strong finishing kick you have to think and train that way. If you want to develop a strategy for finishing strong, then practice finishing strong. Actually, it is very easy to do. Here are some ideas for you to discuss with your coach:

* On the days you are doing distance work, sprint the last portion of the workout. Start with short distances of 20-40 meters and over the course of 2 or 3 months build up to a 300-400 meter kick or what ever is appropriate for your race. When sprinting remember to accelerate quickly and in a relaxed fashion (even though you are tired, you can learn to relax to prevent "tightening up" which will decrease your arm/leg turnover and could result in a slower finishing kick).
* Practice different race situations. Some scenarios to imagine are a lead runner in front of you, say 10 meters, pass him or her with a burst of speed and drive hard but relaxed the next 100 meters to the finish line. Or, be the lead runner, imagine someone moving up on your shoulder; imagine not letting him or her pass you. React quickly and sprint the last 200 meters hard through the finish. Another scenario might be a runner sprinting past you, imagine you are able to react quickly and pass them and run hard the next 300 meters through the finish line. You and your coach can vary the length of the sprint to the finish line. In all of these situations, imagine being the first one to the finish line! Believe in yourself.
* When practicing these techniques at the end of an easy or hard distance run, it will make it much easier to react in a race because you have mentally and physically rehearsed in advance. When you are kicking towards the finish line here are some strategies you should follow:
• Review the racing plan with your coach a few days in advance and run a "perfect race" in your mind 50-75 times. This should be done in a quiet and comfortable place,
• Do not "save energy" for the kick by slowing down during the race and losing contact with your target runner,
• When passing do not look back, focus on your task,
• Pump your arms, the arm drive will help power the legs,
• The first few strides of the kick need to be quick, so the competition doesn't have time to react,
• Always run through the finish.
If two runners are racing shoulder to shoulder to the finish line, the individual who believes they can win, usually will. Belief comes from faith in your ability. Faith in your ability comes from your attitude and the positive experiences you have from racing and performing good workouts. Remember conference, district and state champions probably use some of these techniques, especially when a race is expected to be competitive. Using these techniques helped me to become a better finisher and I know it can help you.

719B South Chester Rd
Swarthmore, Pa. 19081-2710
610-543-4605
Glenn Venturini, PT
Craig Fava, PT