What can you do to run faster?

Usain Bolt, an athlete who retired in 2017, holds three world records: 100m: 9.58 seconds, 150m: 14.35 seconds, and 200m: 19.19 seconds. Running speed is partly genetic, and not everyone can become Usain Bolt, but there are also parts that the person can control, so Associate Professor Dawn P. Coe and Associate Professor Elizabeth Webster, who teach exercise science at the University of Tennessee, reveal the factors and tips.

Why are some people faster than others? 2 exercise scientists explain the secrets of running speed

The factor that determines how fast a person can run is 'what kind of muscles they have.' The more than 600 muscles in the human body are roughly made up of a combination of two types of muscle fibers: fast-twitch and slow-twitch. The triceps surae, a representative calf muscle involved in running, is made up of the fast-twitch gastrocnemius and slow-twitch soleus muscles, with the gastrocnemius used for sprinting and jumping and the soleus used for walking and jogging.

'Fast-twitch' muscles are those that help move the body quickly, and sprinters have a lot of fast-twitch muscles. However, although they are strong in explosive movements, they tire easily, so they cannot run long distances at top speed.

On the other hand, 'slow-twitch' muscles are less likely to tire and are useful for running longer; long-distance runners and competitive cyclists have plenty of slow-twitch muscles.

According to Professor Coe and his team, the number of muscle fibers we have is largely determined by our genes, but running speed is not entirely innate; some aspects can be improved through training.

First of all, Associate Professor Coe and his team explain that 'physical ability requires not only muscles but also the brain.' Skeletal muscles are controlled by the brain to execute movements, so to teach the body the best running technique, the brain is first required.

What's required is to improve your running form, using your whole body: good posture, standing tall, taking economical strides, lowering your forward foot before it slows down, swinging your arms in the opposite direction to your legs, standing on your tiptoes and maximizing the time your feet leave the ground. When you run properly, your muscles work together to generate more power, which makes you faster.

However, there are some 'misconceptions' about training, and Associate Professor Coe and his colleagues list the following four mistakes:

1. To get faster, you need to run as fast as you can
That's a mistake: you don't have to sprint to get faster. And taking short breaks in between runs can help, too.

2. To get faster, you need to be able to lift heavy weights
This is also a mistake. That doesn't mean you can't use weights, but you need functional training to help you perform specific movements well, so medium weights or even your own body weight are fine. Planks, lunges, step-ups, and jump squats are good exercises to build muscles that are important for running.

3. To become a faster runner, you need to specialise from a young age
Specializing in one sport at a young age can limit your abilities, but just as soccer movements and endurance can be useful for running, a variety of sports has the potential to improve running ability.

4. Training isn't fun
Training can take many forms, such as running against friends, using ladders to improve footwork, and obstacle courses, and healthy competition is the best way to increase motivation. Associate Professor Koh and his team said that the important thing is to have fun while training and to regularly participate in activities that improve running speed.