Race Faster by Recruiting More Muscle Fibers (the "Muscle Approach") - Strength Running

"Sprints: Running at maximum effort. Races: By their very nature, these are run at 100% effort. Strides and hill sprints: Performed at 95-100% of maximum speed. Heavy weightlifting: The focus was on strength and power, not endurance or muscle growth. Long runs: Two hours or more of running, which has similar effects to running very fast. Plyometrics and drills: These included power-focused skips, bounds, and jumps. Hill workouts: Running uphill at various speeds against gravity."

"After college, I began coaching adult runners. Since 2010, I've worked with thousands of older athletes globally, with goals ranging from completing their first ultramarathon to qualifying for Boston and racing a sub-20 minute 5k. I've noticed a pattern. Younger, competitive runners tend to do more of the activities I listed earlier. They run hard, lift weights, run long distances, and develop athletic skills through plyometrics and drills. They engage in difficult activities!"

Adult running programs often lack sufficient high-intensity work that recruits large amounts of muscle fibers. Specific activities that recruit more fibers include sprints, races, strides, hill sprints, heavy weightlifting, long runs, plyometrics, and hill workouts. Competitive younger runners commonly include these challenging elements and thereby develop strength, power, and athletic skills. Many older runners omit these components and perform easier training that engages fewer fibers. Increased muscle fiber recruitment supports better performance and has important implications for long-term health. Effective recruitment relies on strong central nervous system signals to muscle fibers during demanding efforts.

Read at Strength Running