Can You Kick It?

Marathon elites prove every runner can benefit from a strong finishing burst. Here's how to improve yours.

- CINDY KUZMA

NEED SOME MARATHON MOTIVATION? Look no further than the 2020 London Marathon's down-to-the-wire finishes: American Sara Hall - who'd moved up from ninth place at the halfway mark, to third at the 40K mark - surged past world champion Ruth Chepng'etich in the last 150 metres to claim second place and a personal best of 2:22:01. On the men's side, Shura Kitata of Ethiopia sprinted down the line to finish in 2:05:41, just one second ahead of Vincent Kipchumba (with third-placer Sisay Lemma coming in at 2:05:45).

Of course, Kitata and Hall put themselves in a good position by pacing wisely over the first 41km and dialling in elements like nutrition and hydration. But in elite races, the finishing kick often determines who moves on to finals, ascends podiums, or claims victory, says Juli Benson, who's coached runners for two decades (including another athlete known for her kick, the US's Jenny Simpson).

For the rest of us, the ability to change gears at the end can make the difference between reaching a goal or not, whether it's setting a PB in the 5K, or qualifying for the Comrades Marathon. Powering across a finish line also stands as a sign you've raced to your potential, rather than starting too fast and fading. "Across the board, having a good finish - no matter what you're training for - can really make a difference in how you feel about your performance," says Benson.

Here's how.

● Find your fast-twitch fibres