How Plyometrics Recruit Fast-Twitch Muscles Fibres to Improve Running Performance

Getting you out into the fresh air while burning plenty of calories and putting you in great cardiovascular shape, running is an incredibly beneficial exercise. That said, it's well worth remembering that running can be complemented by incorporating other workouts into your regime, and plyometrics are of particular benefit.

What are plyometrics?

If you've ever had a HIIT (High Intensity Interval Training) workout plan put together or attended a CrossFit session, you've almost certainly heard of plyometrics, but let's go over them quickly for the benefit of those who haven't.

 Plyometric training involves compound movements – those that use many muscles at once – in an explosive way. Exercises are supposed to create the most amount of force in the smallest amount of time, so there is lots of jumping. Jump squats and box jumps are common plyometric exercises, and you usually perform them at maximum intensity for a short amount of time.

Building running muscles you never knew you had

A very small minority of recreation runners train for nothing but short-distance sprinting, but most will train to go well over a mile or two. That means that running is mostly endurance training, even if you're eventually pushing yourself to cover the same distance faster and faster.

The issue here is that your muscular system contains two types of muscle fibres: fast twitch and slow twitch. 'Twitch' simply refers to how quickly a muscle is activated – for running, you're mostly recruiting slow-twitch fibres since these are geared more towards endurance than overall strength and explosive power.

However, fast-twitch fibres are larger and stronger, and training them can be enormously beneficial for runners. By doing so, you'll teach your muscles to contract faster and more forcefully, which will have a noticeable impact on your overall running performance. After all, the better the muscles become at producing force, the less time your feet spend on the ground and the faster your pace becomes.

The science to back things up

If you're thinking that all this talk of different muscle fibres sounds great but are wondering if there's any actual evidence, wonder no longer. Studies have shown runners improving their performance regardless of experience.

  • One study of new runners showed an improvement in running economy between 10 and 7.30 minute mile pace.
  • One study of more experienced runners showed an improvement in running economy at 6, 7, and 8 minute mile pace.
  • One study of elite runners showed an improvement in running economy at even 5:20 mile pace.

With research indicating that all runners can improve their performance through plyometrics, isn't it time you visit your local gym or CrossFit group to get started?

About Me

Emma's Exercise Excellent Blog

Learning to exercise can be difficult. Believe me, I know. For many years, I struggled to go from being a couch potato to someone who goes to the gym. My name is Emma and this is my exercise blog. I decided to start this blog to encourage others to get fit and active. My life changed when I made friends with a woman called Sally. Sally taught me all I needed to know and would knock on my door every morning asking me if I was going to go with her to the gym or the pool. I hope you like my blog.

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