Why are some people faster than others?
This article was originally published on The conversation.
Usain Bolt, the fastest person in the worldHe ran a 100-meter sprint at a speed of 23.35 miles per hour (37.57 kilometers per hour).
That's incredibly fast for a human. It's about the same speed as driving a car around the neighborhood or through a school campus. It might not seem so fast in a car, but for a human? Few runners in the world can even come close.
There are several reasons why some people can run very fast while others tend to run slower. Genetics – the traits you inherit from your parents –play a rolebut also your decisions and experiences.
As pediatric Exercise scientistWe create and evaluate programs that help children be healthy. The exciting news is that while you don't have control over your genetics, you can train to improve your speed.
Fast twitch, slow twitch
An important factor that affects your ability to run fast is the structure of your body, including how your muscles work.
The human body has more than 600 muscles that work together and allow you to move in different directions and at different speeds. These muscles are made up of groups of fibers. There are two main types: fast twitch and slow twitch.
Muscles have different mixes of these fiber types. For example, the calf is made up of two muscles: One is predominantly fast-twitch – this is the gastrocnemius, which is used for sprinting and jumping. The other is mostly slow twitches – this is the soleus, used for walking and jogging.
Fast-twitch muscle fibers are larger and help your body move quickly and generate significant force. Sprinters tend to have an abundance of them fast-twitch muscle fibers. However, this type of muscle fiber also tires quickly, which limits the duration of top-speed running to relatively short distances.
Slowly twitching muscle fibers are smaller and help you run slower but with more endurance. Long-distance runners and competitive cyclists tend to have many of these muscles.
How much you have of each type of muscle fiber – fast-twitch and slow-twitch – is largely determined by your genesSo you have to work with your innate muscle types. But Exercises can help train these muscles.
Your brain plays a big role
Physical performance is not just about muscles. Your brain also plays an important role.
Your skeletal muscles are controlled by your brain–You think about your actions and then carry out the movements. For example you can control how long is your step, how your arms movehow your feet touch the ground and even the techniques you use to breathe.
You can teach your body to use the best running techniques. This contains correct postureso your body stands upright, and an economic stepso that your feet land underneath you and not too far forward where they can slow you down.
You can also improve your running form by using your entire body by pumping your arms against your legs, running on your tiptoes, and maximizing the time you spend in the flight phase by keeping both feet off the ground. Proper running techniques help muscles produce more force and work together, helping you run faster.
The more you practice an activity, the better you will become. As your ability to run fast increases, challenge yourself to run even faster.
How to train to run faster – a myth!
You may have heard your friends talking about ways to increase your speed, or you may have searched the Internet for tips on how to get faster. It's time to dispel some of these myths.
Myth 1: You have to run as fast as you can to train to be faster. That's wrong!
You don't have to run as fast as you can to get faster, and it actually helps to take short rest breaks between activities where you sprint.
Myth 2: To get faster you have to lift heavy weights. INCORRECT!
Functional strength training involves performing exercises that help you perform certain movements better. Either medium weights or just the resistance of your own body weight are used. Do planks, Lunges, Increases or Jump squats are great examples. These activities focus on the muscles that play a crucial role in running.
Myth 3: To become a fast runner, you have to specialize in running early in life. INCORRECT!
Focusing on one activity early in life can actually limit your ability to develop into a fast runner. Various physical activities can help you Develop new skills that will improve your running. For example, the movements and endurance used in soccer can lead to the ability to run faster.
Myth 4: Training is no fun. INCORRECT!
Training programs can take many shapes and forms. You can play running games with your friends, work on quick footwork using an agility ladder, or create obstacle courses. There's nothing like a small, healthy competition to motivate your training.
It is important to enjoy training and regularly participate in activities that promote running speed.
Whether you want to become the next Usain Bolt or just win a race against your friend, remember that with a little genetic luck and hard work, it might be entirely possible.
