2024-05-07 06:53:23
by Health Editorial Staff
Sprinters tend to have an abundance of fast-twitch muscle fibers, which help the body move quickly. Genetics plays an important role, but training matters a lot
Usain Bolt has held the undisputed 100 meter record since 2009 with a time of 9″58. He is the fastest person in the world: he ran the sprint at a speed of 37.57 kilometers per hour. In the wild it may not seem like much, but Few runners have managed to approach that speed and none, as of yet, have reached it. There are several reasons why some people run very fast while others tend to run slower. Genetics certainly play an important role, but they also matter the experiences.
How muscles work
An article published on The Conversation signed by two professors of exercise science at the University of Tennessee, Dawn P. Coe and Elizabeth Webster, explains what is at the basis of the running speed of a human being, underlining that, despite not having control over genetics, you can train to improve your speed. One of the main factors that influences your ability to run is your body structure, including how your muscles work. The human body has over 600 muscles that work together, allowing movement in different directions and at various speeds. These muscles are made up of two main groups of fibers: fast-twitch ones and slow-twitch ones. Each muscle is made up of a mixture of these types of fibers. For example, two muscles that make up the calf: the gastrocnemius is predominantly fast-twitch and is used predominantly for sprinting and jumping; the soleus, on the other hand, is more slow-twitch and is used for walking and jogging.
Fast-twitch and slow-twitch muscle fibers
The fast-twitch muscle fibers they are larger and help the body move quickly and generate force. Sprinters tend to have an abundance of fast-twitch muscle fibers. This type of muscle fiber, however, tires quickly, which limits the ability to run quickly for a long period of time: at maximum speed you can only cover relatively short distances. The slow twitch muscle fibers they are smaller and help you run at slower speeds with greater resistance. Marathon runners and competitive cyclists tend to have many of these fibers. The amount of each type of muscle fiber (fast-twitch or slow-twitch) is determined mainly by genetics and so you have to work with what you have. However, exercise can help train these muscles.
The role of the brain
Physical ability is not just a matter of muscles, the brain also plays an important role. Voluntary muscles are in fact controlled by the brain: first we think about the actions and then we perform the movements. We can control how long the stride is, how the arms move, the position of the foot when it hits the ground and even the breathing techniques. We can also learn the best techniques for running, including correct posture and an adequate pace, with the right distance between the feet when landing so as not to be slowed down. Using different techniques helps your muscles create more force and run faster. Practice leads to improvement.
How to train to become faster: the false myths
- You don’t need to run as fast as you can to get faster; rather, it is recommended to take short breaks to recover from one running activity to another.
- You don’t have to lift heavy weights to get fast: functional strength training involves performing exercises that help improve specific movements. For this type of activity you need medium weights or even the resistance of your own body weight with isometric exercises such as planks, lunges, jump squats
- It is not necessary to train from an early age to become a sprinter: practicing a variety of physical activities is a great help to improve your running. For example, the movements and resistance used in playing football can result in the ability to run faster.
7 maggio 2024
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