The runner's kick occurs when a runner has reached near-exhaustion but has not yet crossed the finish line. A burst of energy, known as the runner's kick, enables her to sprint those last couple hundred meters to win the race. In swimming, however, the term refers to an inefficient kicking motion that slows the swimmer down. Whether you're a triathlete swimmer or simply trying to improve your freestyle speed for fun, you'll want to kick the habit of swimming with a runner's kick.
The Importance of a Proper Kick
Though some question the value of kicking when you swim -- suggesting your upper body should do most of the work -- triathlon swimmer Mark Kleanthous swears by the importance of kicking. When properly timed with your arm strokes, a good kick helps your acceleration and prevents a spike in heart rate when your arms get fatigued.
Runner's Kick in Swimming Defined
A runner's kick is characterized by inflexible ankles and a tendency to bend the knees more than the slight amount necessary for proper swim kicking. If you have runner's kick, you might find you propel yourself more slowly, or even go backward, when you kick while floating on your back.
Overcoming Runner's Kick
According to triathlon swim coach Kevin Koskella, working out with swim fins can help increase your ankle flexibility, though he warns not to become dependent on them. He suggests that you use shorter fins for a few weeks, getting off them as your ankles become more flexible. Kicking in place while in a vertical position in deep water will help. You can also improve your kick in your spare time, away from the water. Periodically stretch your legs out while in a seated position, extending your feet and pointing your toes toward the ground. Koskella also recommends sitting on your feet from time to time, maintaining the child's pose of yoga.
Stay Away From Kickboards
Though kickboards sound like the ideal tool for improving your kick, they actually work against you if you're trying to kick runner's kick. Your goal is to integrate your kick with your arm strokes. Kickboards force you to kick in a way that isn't natural when you're freestyle swimming.
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