Many runners wonder why some people seem to effortlessly glide past them, while their own progress feels stuck. Is it just genetics? The answer is complex. While natural advantages exist, significant speed improvements are achievable for almost anyone through consistent, smart training. This article breaks down the science behind running speed and outlines actionable steps to help you become a faster runner, regardless of your starting point.
The Science of Speed: Nature vs. Nurture
Running speed isn’t solely determined by inherent ability. It’s a combination of physiology and technique. Genetics provide a foundation, but training builds upon it. People naturally have varying ratios of fast-twitch (power, sprinting) and slow-twitch (endurance, marathons) muscle fibers. Those with more fast-twitch fibers may find speed work easier, while those with more slow-twitch fibers excel in longer distances. However, regardless of your genetic predisposition, you can adapt your muscles through training to improve fatigue resistance and overall speed.
Body type also plays a role. Longer legs can cover more ground with fewer strides, making them biomechanically efficient. But again, this is just one factor. The more critical element is VO2 max – the maximum amount of oxygen your body can use during exercise. Higher VO2 max equates to sustained faster efforts without exhaustion. While genetics influence baseline VO2 max, it can be significantly improved through consistent training, especially high-intensity interval training (HIIT).
How to Train for Faster Times
Becoming a faster runner requires a structured approach. Here’s how to implement coach-approved techniques:
Build a Foundation
Beginners should prioritize time over distance. Start with 20-minute conversational-pace runs three times a week, gradually increasing duration by two minutes every two weeks. This safely builds aerobic capacity and VO2 max, laying the groundwork for speed work.
Vary Your Pace
Once comfortable with consistent runs, introduce intensity. A well-rounded training plan includes:
- Easy Runs: Conversational pace (RPE 5).
- Longer Runs: Slightly faster than easy runs (RPE 3-4).
- Sprint Intervals: Short bursts at near-maximum effort (RPE 9-10) followed by recovery periods (RPE 2-3).
Intervals train your body to handle high-intensity efforts, making you faster and more resilient. For example, one minute fast, two minutes easy.
Strength Training for Power
Running isn’t just about cardio. Strength training two to three times a week is crucial for injury prevention and explosive power. Focus on compound exercises like squats, lunges, deadlifts, and planks to build functional strength and enhance coordination.
Refine Your Form
Efficient mechanics are key. Aim for a slight forward lean, relaxed shoulders, and a mid-foot strike. Recording yourself running in slow motion can reveal areas for improvement.
Prioritize Recovery
Rest is as important as training. Space hard runs at least 48 hours apart, and take one to two complete rest days per week. Gentle stretching, walking, or cycling can aid recovery.
Consistency is Key
Becoming faster takes time, discipline, and patience. Significant gains can be seen within four to eight weeks of structured training, with more substantial improvements in three to six months. The nervous system adapts to faster movement over time, recruiting fast-twitch muscle fibers more efficiently.
The bottom line: while genetics set a starting point, consistent, smart training can push your limits. You may not become an elite athlete overnight, but with dedicated effort, you will improve your pace and reach new personal bests.
