i2runner

Run Faster or Longer? Or Both?

Running involves a combination of aerobic (oxygen-powered) and anaerobic (absence of oxygen) activities. Our running muscles have two types of fibers, the “Slow-Twitch” and the “Fast-Twitch”, which are randomly mixed depending on our genes. Fast-Twitch muscles are generally more powerful (and bulky) but they fatigue more easily, whereas the Slow-Twitch muscles are relatively weaker but are virtually tireless and efficient in consuming oxygen (aerobic). Marathoners (42Kms) and ultra-marathoners (> 42Kms) have dominant slow-twitch muscles, which explain their awesome endurance to run long distances. Meanwhile, sprinters running 100meters up to 400meters have a lot of powerful fast-twitch muscles fibers. Elite runners from 800meters up to the marathon (42k) have different combination of these fibers. The longer the distance a runner excels, generally the more dominant the slow-twitch muscle fibers are.

Road races are mostly long distance events ranging from the 5Kms up to 42Kms, and sometimes even 100Kms (Ultra-Marathons). Newbie road-runners need to condition their bodies to run the distance. They’re encouraged to run slowly at “conversational pace”, where it should be easy to talk with someone. Slow running recruits slow-twitch muscles that have more endurance and more efficient in utilizing oxygen – breathing is easier because oxygen molecules are efficiently absorbed by the running muscles. When exercised regularly and workload volume is gradually increased, slow-twitch muscles become more efficient and stronger, enabling longer and faster running.

Most beginner running programs recommend slow-running at least 3 times a week for at least 20minute per session. Walk-breaks are also encouraged. Intermediate programs would have gradual increase in distances to increase endurance, usually for a specific race distance. Finally, advanced programs would also include “speed-work” to recruit additional “fast-twitch” muscles, and to train the body to adapt to more intense workload.

Because of this “training effect”, Running and Racing, can be very rewarding. Like the best things in life – the more you give, the more you get.

Here are the two greatest runners of all time for both ends of the spectrum:
BoltHaile