By CHRISTOPHER McCLINTOCK
For Brentwood Home Page        

We all have the ability to run many different speeds over an infinite number of distances. We all have the desire to reach our Personal Best and to test the limits of our bodies within our own comfort zones. Whether you ran 2:01 at your last half marathon and have the inner desire to run 1:59 next time…. Or you wish to waste your cocky friend who is always letting you know they beat you; there are a few simple things you can do to instantly gain some speed.

Muscle Types

While there are many types of muscle fibers in our body, the fibers that effect runner’s speed are fast twitch and slow twitch muscle fibers. Fast twitches are large, powerful and want you to hurry hury hurry to the margaritas at the finishline. Slow twitch muscle fibers are smaller, have good endurance, and are more chilled out because there are plenty margaritas at the finishline for everyone.

Most runners work their slow twitch muscle fibers when they go for a run and continue to increase their endurance. Staying comfortable within a run is very important, however, to get faster, there will a few workouts that will cause you to be uncomfortable for a short while we push your large muscle fibers to grow and become stronger. The point is… to run faster, you have to practice running faster.

The Workout

Start with short distances. If you have a goal of running 8 minute miles instead of 9 minute miles, practice running 8 minute miles over a shorter distance, such as a Quarter mile or 1 time around a track. Take a rest and do your new pace again. Keep repeating until you cannot hold the new pace anymore. Give yourself a day of rest to recover, and practice it again.

The Test

After a few weeks of practicing your new pace, test yourself and see how long you can run and hold your new pace. Using a 400-meter track is a good judge because of the known and regulated distances.

Next time I will share specific exercises that will make you faster and continue to help you reach your Personal Best.

For Brentwood Home Page Christopher is the owner and trainer of Personal Best Fitness in Brentwood, TN and currently has 7 personal trainers working under him there. Christopher has run 54 Marathon and Triathlons. Christopher is the author of “Exercise for Lap-Banders” and works with Baptist, Vanderbilt and Southern Hills Hospitals with their Weight Loss Surgery Patients. Christopher McClintock received his Bachelor of Science in Exercise and Recreation from KentStateUniversity and is certified by the International Sports Sciences Association.  Please refer to his website www.personal-best-fitness.com