Are you looking for a way to become a faster runner and improve your race finish position? If so, you might want to try the Catch and Release Method.
This running approach breaks down the last 10% of a race into manageable increments, allowing you to focus on catching the runner ahead of you, taking a quick breather, and then releasing them to focus on the next runner ahead. With this method, you can improve your finish time by up to 5%.
The Proven & Successful Catch and Release Racing Method
Also known as the Cute Butt Strategy coined by Joel Runyon of ImpossibleHQ, this method requires some specific tactics to be successful. He built his approach with similar principles to the Catch and Release method as he notes and links to within the article from a former website I ran.
His approach is probably more eye-pleasing I must admit.
What is the Catch and Release Racing Method (How It Works)
I stole this idea from fishing. When fishing, you might be practicing a catch and release approach where when you catch a fish, you release it, then move on to the next one.
This applies similarly to racing.
The following is how you apply the Catch and Release Racing Method:
- Only apply in the last 10% distance of your race.
- Why? The intent is that we are trying to pull out all the stops at the end of the race. Apply this too early and you’ll bonk at the end.
- Look ahead to the next runner as they will be the one you are going to ‘catch’.
- Your only focus is catching that runner ahead of you.
- (Key Point! Pay Attention) Once you catch that runner, stay with that runner for 5 seconds to catch your breath and regroup.
- Now, we repeat. We look ahead to the next runner, we ‘release’ the runner we already caught and go after that next runner.
- Repeat until the finish line.
So, to simplify, we are ‘catching’ one runner, holding with them for 5 seconds, ‘releasing’ them to ‘catch’ the next runner.
About that 5% Guarantee…
Okay, so there’s not really anything I can do to ensure or guarantee that you finish your running race in front of 5% more participants than without the Catch and Release Racing Method.
However, I’ve personally seen more than a 5% finisher improvement when implemented. There’s no reason you couldn’t see the same results to improve your race finish.
There have been some races where I’ve fallen apart for other reasons in the last 10% of a race. That’s going to happen.
When we feel strong near the end of a race, the Catch and Release Method is an exceptional way to bring focus to your mind on the task at hand when the body and brain want to tap out. If we can be mentally focused and stronger in the last 10% of a race, we can drastically improve our running performance over others.
I applied the Catch and Release Method to two California international Marathon finishes and climbed the overall rankings solely by this implementation.
Four Secret Tips to Applying the Catch and Release Racing Method
Here are four tips for applying this approach to improve your race finish:
1. Don’t Focus on Your Watch During the Catch and Release
When using the catch and release method, your focus should be on catching as many runners as possible, one at a time and leaving everything on the course. Your pace doesn’t matter during this time. Therefore, it’s crucial not to get distracted by your watch. Just keep your eyes on the runner ahead of you and focus on catching them.
2. Conserve Early in the Race Knowing You Will Be Applying This Method
To have the energy to finish strong using the catch and release method, it’s important to conserve your energy early on. Don’t start too fast or get caught up in the excitement of the race. Instead, focus on staying relaxed and building up your energy for the final stretch.
3. Only Switch from Focusing on the Next Runner to the Finish Line When the Finish Line is in Sight
It’s essential to stay focused on catching the next runner until the finish line is in sight. Once you can see the finish line, you can shift your focus to crossing it as quickly as possible no matter where other runners stand.
4. If Another Runner Passes You That You Have Not Already Passed Continue Chasing Down the Next Runner You Were Focused On
If another runner passes you during the catch and release, don’t get discouraged. Instead, continue chasing down the runner you were previously focused on. Once you catch up to them, you can start focusing on the next runner ahead.
Additional Resources
When using the catch and release method, the goal is to finish stronger and faster than ever before. To make the most of this strategy, it’s important to focus on specific training techniques, such as pacing and speed workouts.
To improve your pacing, you can use a half marathon pace plan like the one found at Runner Checklists. By practicing at the right pace during your training runs, you can develop a better sense of what pace feels right for you.
Speed workouts and long runs are also essential components of becoming a faster runner. Runner Checklists has some great tips on how to incorporate these training techniques into your routine, which you can find here: Speed Work and Long Runs.
For beginner runners who are just getting started, it can be challenging to know how to pace yourself. Runner Checklists has a guide to help beginner runners find their pace, which you can find here: Beginner Runner Pace.
The Method that Brings Race Day Results
The catch and release method can be an effective way to improve your running performance and finish your race faster.
By focusing on catching the runner ahead of you, taking a quick breather, and then releasing them to focus on the next runner ahead, you can break down the last 10% of a race into manageable increments.
With some specific tactics and training techniques, you can become a faster and stronger runner, improving your finish time by up to 5%. By incorporating strategies such as pacing and speed workouts, and using resources such as Runner Checklists, you can develop the skills and techniques needed to succeed with the catch and release method.
So why not give the catch and release method a try in your next race and see the difference it can make?
