A Look at Training for Sprinting vs. Long Distance Running
There are good reasons why many athletes focus on just one particular sport. Training at an elite level for a specific sport forces your body to adapt to the execution of certain movements, but not others. For example, you would be hard-pressed to find a bodybuilder strapping on a pair of figure skates. This is an extreme example, but the differences between sprinters and long distance runners can be just as significant as the differences between a bodybuilder and a figure skater. Whether you’re interested in learning how to get faster at sprinting or how to survive a 100-mile ultra marathon, you’ll need to target your training to suit your specific goals.
How to Get Faster at Sprinting
One of the biggest differences between sprinters and long distance runners lies in the physical properties of their muscles. Sprinters have a high volume of fast twitch muscle fibers. Specifically, 60% to 80% of their muscle fibers are categorized as fast twitch, according to The Journal of Strength and Conditioning Research. These fast twitch muscle fibers produce greater force compared to slow twitch muscle fibers, and they also have a more noticeable effect on the size and definition of the muscles. Specifically, sprinters tend to have better developed glutes, which allows sprinters to keep the lower back and sacroiliac joints stabilized while sprinting.
What exactly does this mean for evidence-based training? It means that sprinters should train for explosive power and strength by spending plenty of time in strength and conditioning sessions. Kettlebells, exercise balls, dumbbells, bodyweight exercises, and heavy lifting in general, with an emphasis on the glutes, can help sprinters get faster. Intensive weight training allows sprinters to generate the explosive force needed to conquer the track. Some specific training exercises to try include:
- Burpees
- Jump squats
- Split-squat lunges
- Plyo push-ups
- Three-point agility drills
- Stair sprinting
How to Get Better at Long Distance Running
Long distance runners have a higher proportion of slow twitch muscle fibers. Compared to fast twitch muscle fibers, slow twitch muscle fibers are smaller, with greater resistance to fatigue, slow contraction speed, and less force production. Slow twitch muscle fibers are aerobic in nature, with a greater blood supply. A long distance runner, especially an ultra marathoner, can have a slow twitch muscle fiber percentage as high as 90% to 95%. Slow twitch muscle fibers rely heavily on oxygen consumption, which allows for sustained muscle contractions for a long period of time.
Long distance runners can work on increasing their percentage of slow twitch muscle fibers by focusing on training activities that force the heart to pump faster, which subsequently activates these muscle fibers. Isometric movements (e.g. planks, low squats, and triceps extensions against a wall) and circuit training are recommended. When training for strength, focus on low resistance activities, but plan for high numbers of reps. When you are cross training, choose activities that are lower in intensity, yet allow you to train for endurance, such as cycling.
When you’re ready to take your athletic training to the next level, it’s time to sign up for the Sports Performance Program at The Physio Shop. This summer program offers personalized training in a supportive, small group setting. Our Flagstaff location is also pleased to offer our unique Running Project, which combines everything you need, from a running gait analysis to physical therapy to strength and conditioning sessions. Contact us today and learn how to get faster at sprinting or better at long distance running!
