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Triathlete, Do You Have Runner's Kick?
By Kevin Koskella
Can you point your toes and straighten out your feet?
When you kick on your back, do you tend to go very slow, stay
in one place, or even go backwards?
Do you have a tough time with swimming drills because your
kick is not propelling you forward fast enough?
Do you wear fins in workouts just to "keep up"?
Did you start out as a runner and pick up swimming later to
become a Triathlete?
If you answered "yes" to any of the above, you may have
Runner's Kick!
Have no fear, there are things you can do. Even the worst of
kickers can develop an adequate kick for freestyle, which is all
you need for a triathlon swim. Here are some remedies:
1. Vertical Kicking. This drill has been around for a long time.
Find water that is deep enough for you to kick in place. Let go
of the wall, cross your arms, and kick in place in a vertical
position (keep in a straight line), pointing your toes and keeping
your chin above the surface of the water. Get your power from
your quads and hips on this drill. Try 20 seconds at a time.
2. Use fins. Yes! I am a coach telling you to use fins. But not to
"keep up" in workouts. IF you have ankle flexibility issues
(Runner's Kick), use fins for a few weeks, but wean off them
as you get closer to your event. The shorter kind are best. I
prefer Hydrofinz (see below) but other brands may work okay
as well. Fins can increase your ankle flexibility, allow you to do
swimming drills with ease, and strengthen the right leg
muscles you need to kick.
3. Sit on your feet. For more severe cases of Runner's Kick,
sitting on your feet can greatly improve your ankle flexibility. In
Yoga, just stay in "Child's Pose" a little longer and gain this
extra benefit.
4. Just stretch. In a seated position, take one leg and bring it
out in front of you. Extend your feet and push your toes toward
the ground. Hold for about 15-20 seconds, repeat with other
foot. You can do this several times a day.
Whatever you do, don't be tempted to use a kick board to
improve your kick. For distance swimming and triathlons, you
are wasting your time with the floatation devices!
Remember: You don't need a super kick to have a great race in
a triathlon. Your kick is mainly for stability and body rotation.
Have patience, stick with these drills, and you will lose your
Runners' Kick before you know it!
About the Author
Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the website www.TriSwimCoach.com, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled "The Complete Guide to Triathlon Swimming" which is sold on his website in downloadable form.
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