Running makes you faster primarily by improving your body's ability to efficiently deliver oxygen to your muscles, which are key for energy production.
Key Factors Contributing to Increased Speed
Here’s a breakdown of how running enhances your speed:
- Increased Myoglobin Levels:
- Myoglobin is a protein found in muscle tissue that stores and transports oxygen.
- As you increase your myoglobin, you improve your body's ability to quickly transport oxygen to the muscles for energy, making you able to run faster.
- This improved oxygen delivery enhances your endurance and allows you to sustain higher speeds for longer periods.
- High-intensity running, such as speed work, is the most effective method to develop myoglobin.
- Improved Cardiovascular Efficiency:
- Regular running strengthens the heart, allowing it to pump more blood with each beat.
- This increased stroke volume means more oxygen is delivered to the muscles per minute.
- Enhanced blood vessel function also contributes to better oxygen delivery and waste removal.
- Enhanced Muscular Strength and Power:
- Running develops the leg muscles and enhances their ability to generate force.
- Increased muscle power means greater propulsion and faster movement.
- This strength allows you to maintain a quicker pace for longer periods.
- Better Running Economy:
- Running economy is how efficiently you use oxygen at a given pace.
- With training, your body becomes more efficient at running, reducing energy expenditure.
- This efficiency allows you to run faster using less energy.
- Neuromuscular Adaptations:
- Running enhances the coordination and communication between the brain and muscles.
- This improves your form and stride efficiency.
- As your body adapts, movements become smoother and more efficient, reducing wasted energy.
Practical Insights & Training
To maximize speed gains:
- Incorporate Speed Work: Include high-intensity running sessions such as sprints and interval training, which according to research, is the best way to develop myoglobin.
- Consistent Training: Regular running, with varied speeds and distances, will build both endurance and speed.
- Strength Training: Strength work strengthens the leg muscles and contributes to running speed.
- Proper Form: Practicing efficient running form minimizes wasted energy and improves performance.
- Recovery: Adequate rest allows your body to adapt and build more efficiently.
Summary of How Running Enhances Speed
| Factor | How It Improves Speed |
|---|---|
| Increased Myoglobin | Enhances rapid oxygen delivery to muscles for energy. |
| Improved Cardiovascular System | Strengthens the heart, increases blood flow and oxygen delivery to muscles. |
| Enhanced Muscular Strength | Increases muscle power and propulsion. |
| Better Running Economy | Improves oxygen efficiency at a given pace. |
| Neuromuscular Adaptations | Improves coordination and stride efficiency. |
