Why sub-3 runners should always sprint to the finish
That final sprint might only last a few seconds but it can define your race. In a sub-3 attempt, don’t ease in - finish hard and find out what you’re really made of.
There’s a common bit of running folklore that says marathoners shouldn’t sprint at the end. The logic goes like this: if you had the energy to surge in the final few hundred metres, you should have spent it earlier. That idea might sound efficient in theory but in practice, it doesn’t hold up.
Take it from someone who finished the 2025 London Marathon in 2:45:01. In a race like that, two seconds is everything. A final burst can be the difference between sub-3 and 3:00:01. But it’s about more than the clock. It’s about finishing knowing you left nothing on the table.
Sure, gliding across the line looking cool has a certain appeal. But I’m more in the Zatopek camp. As he put it, “I’m not talented enough to run and smile at the same time.” That’s much more my style.
There’s also a psychological gear you can shift into at the end. Somehow, when it really counts, you find something. It might not be scientific but it’s real. That final stretch can unlock a surge from somewhere deeper—mental, emotional, primal.
If you want a theory, it could be down to the phosphocreatine system. The body keeps a short-term reserve of creatine phosphate that can fuel all-out effort for 10–15 seconds. Since I’ve been supplementing with creatine, I’ve noticed I’m more able to tap into this kind of final kick. But science aside, it’s also about mindset.
I remember leading a parkrun (yes, I know it’s not a race but it’s a great racing sandbox) and in the final 30–40 metres I could hear a faster runner closing in. He’d clearly been waiting to strike. The easiest thing would’ve been to let him past. But I remembered another Zatopek gem: “When you can’t keep going, go faster.” Something clicked and I did. I held him off and crossed the line first. He was so thrown by my late surge that he backed off. That finish didn’t just win the run—it taught me something about effort and resolve.
So no, don’t coast through the finish line to preserve the illusion of control. If it’s an A race and you’ve got anything left, use it. Empty the tank. Sprint through the line like it means everything—because sometimes it really does.
Enjoyed this article? Help keep Sub-3 running — support us with a coffee.
To help fund the running of the site, Sub-3 is an Amazon Associate and earns from qualifying purchases. We only recommend gear or kit that has genuinely helped in our own running and that we believe is worth considering.
