3 Fast Twitch Muscle Exercises to Improve Running Performance

Exceptional review on what are our fast twitch muscle fibers and 3 exercises to include in your workout to target them.

Fitness Propelled LLC

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Improving running performance is multi-faceted; the aim of this article is to focus on exercises related to fast twitch muscle fibers and explains a general overview of their function.

Fast-Twitch Muscle Fibers:

Type II fibers are involved in any activity that includes a quick explosive movement or the rapid development of power. Most common applicable example would be football players and track and field athletes.   Type II fibers develop more power then Type I or slow twitch muscle fibers because the Type IIx fiber can contract 10 times faster than the Type I fiber. The more adept you become at recruiting your Type II fibers; the more power you can develop. This leads to faster sprint times and decreased mile times for more focused short distance runs.

Two Types of Fast-Twitch Muscle Fibers:

1) Type IIa (Fast Twitch, Oxidative-Glycolytic)

  • High number of mitochondria

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