Training for Sprinting vs. Long Distance Running: A Comparison
Many athletes specialize in just one sport for good reason. Elite-level training for a specific sport forces your body to adapt to particular movements while neglecting others. For example, a bodybuilder would likely struggle to skate professionally. While this is an extreme analogy, the contrast between sprinters and long-distance runners is just as distinct as the difference between a bodybuilder and a figure skater. Whether you’re aiming to improve your sprinting speed or complete a 100-mile ultramarathon, your training needs to be tailored to your specific goals.
Training to Sprint Faster
One of the main differences between sprinters and long-distance runners lies in their muscle fiber composition. Sprinters typically have a higher proportion of fast-twitch muscle fibers. According to The Journal of Strength and Conditioning Research, 60% to 80% of a sprinter’s muscle fibers are fast-twitch, which generate more force compared to slow-twitch fibers. These fibers contribute to larger, more defined muscles, particularly in the glutes, which play a key role in stabilizing the lower back and sacroiliac joints during sprints.
What does this mean for effective training? Sprinters should focus on explosive strength and power. This can be achieved through strength and conditioning exercises that target the glutes and improve overall explosiveness. Some exercises to include in your regimen are:
- Burpees
- Jump squats
- Split-squat lunges
- Plyo push-ups
- Agility drills (e.g., three-point drills)
- Stair sprints
These exercises build the explosive force needed for sprinting by emphasizing strength, power, and speed.
Training to Improve Long Distance Running
Long-distance runners, especially ultra-marathoners, rely on a higher percentage of slow-twitch muscle fibers. Slow-twitch fibers are smaller, more resistant to fatigue, and produce less force than fast-twitch fibers. These fibers are aerobic, drawing on a larger blood supply to sustain muscle contractions over long periods. In fact, an ultra-marathoner may have as much as 90% to 95% slow-twitch muscle fibers.
To enhance long-distance running performance, athletes should focus on training that engages these slow-twitch fibers. This involves activities that elevate the heart rate and improve endurance. Isometric exercises like planks, wall-sits, and triceps extensions, along with circuit training, can be particularly effective. When focusing on strength, use low resistance with high repetitions to increase endurance. Additionally, low-intensity cross-training activities, such as cycling, can help improve aerobic capacity without over-stressing the body.
Take Your Training to the Next Level
Ready to elevate your sprinting or long-distance running performance? Sign up for The Physio Shop’s Sports Performance Program, a summer program offering personalized training in a small group setting. Our unique Running Project includes a running gait analysis, physical therapy, and strength and conditioning sessions. Contact us today to discover how to sprint faster or improve your long-distance running performance!