Fast-twitch muscle fibers are larger and help your body move quickly and generate significant force. Sprinters tend to have an abundance of fast-twitch muscle fibers . However, this muscle fiber type also tires quickly, which limits how long you can run at top speed to relatively short distances.
Physical ability isn’t just about muscle. Your brain plays an important role, too.
VIDEO
Five tips for running faster, from an Olympic sprinting coach.
You can also improve your running form by using your whole body, with your arms pumping in opposition to the legs, running on your toes and maximizing the time spent in flight phase with both feet off the ground. Using proper running techniques helps the muscles create more force and work together, which helps you run faster.
The more you practice an activity, the better you will get. As your ability to run fast increases, challenge yourself to run even faster.
How to train to run faster – myth-busting!
You may have heard your friends chatting about ways to boost your speed or searched the internet for tips on getting faster. Time to bust some of those myths.
Myth 1: You have to run as fast as you can to train to be faster. That’s false!
You don’t have to run as fast as you can to get faster, and it actually helps to take short breaks to recover in between activities where you are sprinting.
Myth 2: You need to lift heavy weights to get faster. False!
Functional strength training involves performing exercises that help you get better at specific movements. They involve using either medium weights or just the resistance of your own body weight. Doing planks , lunges , step-ups or jump squats are great examples. These activities focus on the muscles that are instrumental during running.
Myth 3: You need to specialize in running early in life to become a fast runner. False!
Picking one activity to focus on early in life may actually limit your ability to develop into a fast runner. Doing a variety of physical activities can help you develop new skills that improve your running . For example, the movements and endurance used in soccer may translate into the ability to run faster.
Myth 4: Training isn’t fun. False!
Training programs can take many shapes and forms. You can play running games with your friends, work on fast footwork using an agility ladder or create obstacle courses. There’s nothing like a little healthy competition to motivate your training.
What’s important is having fun while training and participating in
activities that promote running speed on a regular basis.
So, whether you want to be the next Usain Bolt or you just want to win a race against your friend, remember that with a little bit of genetic luck and hard work, it may just be possible.
The authors do not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.
Source: The Conversation