Running Speed
What influences running speed -- cadence, strength, muscle mass, genetics? What is speed vs. endurance? And, how much of it is in your control?
If you know me, you know that I’m really into running. I’ve worked in a run specialty store for the past two years, prioritize quality training (and recovery), and love meeting others who share my interest and passion.
However, I wouldn’t call myself an inherently gifted and/or super fast runner. The first run I ever went on was a whopping 1.5 mile total mileage, with about a 10 minute break between every 1/2 mile or so. As I built up my endurance, I fell in love with the endorphins and how I was able to constantly challenge myself more and improve. My goals were originally to finish three miles. Then, I wanted to train for a certain time. Then, certain distances. And so on.
But as I have continued to pursue running, I’ve obviously hit obstacles and plateaus that accompany the training. I’m currently the fastest I’ve been in my life — and yet, I can’t help but wonder how other people can hit these paces on training runs. Yes, a lot of it is training — but how much? How much of it is dictated by genetics and what can I actually control? So, for this week’s newsletter, I decided to delve into these topics myself.
Stride length and cadence
According to the National Strength and Conditioning Association (NSCA), two prominent factors that influence running speed are stride cadence and length. This refers to how many steps/strides are taken per second and how much distance is covered in each stride. So, if someone wishes to improve their running speed, they should focus on improving one or both of these factors. This can be achieved through speed/track workouts and strength training — since stride length is largely a function of the velocity generated at toe-off, increasing leg strength will help to improve performance.
Pro runners usually have a cadence around 180 steps per minute — however, most runners’ strides will fall somewhere around 160 steps per minute. So, it’s definitely an influential variable — but not one worth altering your natural stride for.
Genetics
Research indicates that our genetics are designed to make us run at energy-efficient speeds to preserve energy. With consistent training, there are many neuromuscular adaptations that occur and help the body to become more efficient and burn fewer calories during a run. This allows us to get faster over time.
The proportion of fast to slow twitch muscle fibers is influenced by genetics. Some are just born to be fast, while some are born with greater endurance. Body composition also influences how fast we can become — and much of our body composition is influenced by our genetics (i.e. muscle mass, fat mass, bone density, etc.).
Age
Those with male sex hormones will peak in speed around the age of 27-29. Those with female sex hormones, comparatively, tend to peak between 30-32. After this, around the age of 35, running speed begins to decline on an annual basis. (This study, however, was based on pro runners. Casual runners can typically hold their faster paces until around age 50.)
The type of running you wish to excel at will influence your peak performance. For example, if you dedicate your time to endurance sports, you will find your peak performance later on than if you were to train for speed and power.
Sex/hormones
Those with male sex hormones will have an easier time getting faster, due to greater muscle mass and thus more fast-twitch muscle fibers. Their hormones will also operate on a 24-hour clock — with testosterone peaking in the morning and estrogen peaking in the evening. Therefore, if they were to train at the same time every day, their hormones should be at their prime to excel in sport and training. Comparatively, those with female sex hormones will experience fluctuations throughout the month — some days will be prime training time, while some days are meant for rest and recharging.
There is still additional research being conducted within this field, yet one thing is for sure — __ women are not meant to train identically to men, and their optimal training won’t look the same week-to-week.
What’s in your control
At the end of the day, these are the things runners can do to maximize their own performance — everything else is essentially out of control.
better than adequate hydration
resting when necessary
setting realistic and regular measurable goals for speed and/or distance
If you are injury-prone as well, and want to increase volume without increasing your risk for injury or overuse, cross-training is an excellent option. It stresses the aerobic system without being overly taxing on the bones, ligaments, and muscles — perfect for those wishing to build up their aerobic capacity without risk.
I hope this was an informative lesson in running speed and its influences. At the end of the day, the best tools you can provide yourself with are consistency. So, whatever training schedule allows you to be consistent is going to be the best for your development as an athlete. Many factors are somewhat out of your control, but you have consistency and dedication in your hands!
See you all soon.