Repeat about five times before a cool-down jog. To boost it, run interval workouts: After a warm-up, run hard for 3 to 5 minutes, then jog for 2 to 3 minutes to recover. Having a high VO2max is partly genetic, but also somewhat trainable, especially for new runners. Producing more means increasing something called VO2max, the maximum amount of oxygen you can take in and turn to energy while exercising. There are two ways to improve energy supply while maintaining a quick clip: either produce more energy or burn less. “The faster you can run at a lower rate of energy burn, the better off you are.” “So the game for the distance runners really is economizing,” Weyand says. If you run faster than your body can supply energy, you’ll have to slow down. To run fast for a long stretch, energy supply is key. Elite sprinters don’t let anything collapse - no floppy ankles, buckling knees, or even head movement - so they don’t lose any force as they pop back off the ground again. Second, try to keep your body stiff when you land. As the front foot lands, the back leg’s knee should be even with the landing knee if it’s still behind the landing knee, the knee lift in front of the body can be compromised, weakening the punch. First, try to get the foot that’s behind you off the ground faster. To sprint faster, Weyand suggests two things. They get that extra force from their characteristic knee lift: Raising the knee higher gives the leg more space to gain velocity before hitting the ground, so it hits with more force. For example, distance running at a slow pace may increase a person’s percentage of slow-twitch fibers.Įlite sprinters use their legs to “essentially throw a punch at the ground,” he explains. Although partly genetic, there’s some evidence we can train in order to change the proportion of fibers our muscles have. Slow-twitch fibers have more mitochondria - the cells’ powerhouses that use oxygen to make energy - so they don’t fatigue as easily and are ideal for longer activities.Īs you’d suspect, sprinters have more fast-twitch fibers, while endurance athletes have more slow-twitch. Fast-twitch fibers are for short, powerful bursts they contract quickly but also fatigue quickly. Muscle fibers come in two general types, fast- and slow-twitch, and everyone has a mix of both. That knowledge is redefining what’s possible and may help you speed up, too. Scientists are uncovering what makes the Bolts and Kimettos of the world tick, and how we evolved to do both. In 2009, Usain Bolt flew down the track at over 23 mph in 2014, Dennis Kimetto, the marathon world record-holder, cruised along at 12.8 mph - about a 4:42-per-mile pace - for 26.2 miles.
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