Some people seem naturally gifted at running – they have an efficient stride, strong endurance, and can churn out miles without getting tired. On the other hand, some people really struggle with running and can’t seem to improve their pace or distance, no matter how hard they try. So what gives? Are some people just biologically built to excel at running, while it will always be a challenge for others?
There are several factors that can make certain individuals better suited for running. Let’s explore some of the key physiological and genetic differences that can give people a leg up when it comes to running performance.
Key Factors That Impact Running Ability
Body Size and Proportion
Your basic body size and proportion can significantly impact your running ability. Smaller, lighter people tend to make better distance runners as they are more efficient and require less energy to move. Elite marathon runners are often short and slim with very little body fat.
Larger, more muscular individuals may be better suited for sprints and other short distance runs where power is important. They can generate more force with each stride.
Limb length also plays a role. Having longer legs in proportion to your height can be advantageous for running economy. Long legs mean you can cover more ground with each stride.
Lung Capacity
A larger lung capacity allows you to take in more oxygen with each breath. This is crucial for meeting the high oxygen demands of running long distances or sprints. Studies show that elite endurance athletes tend to have very high lung capacities compared to the general population.
Muscle Fiber Composition
There are two main types of muscle fibers:
- Slow twitch (Type I) – These are marathon muscle fibers that contract slowly but have excellent endurance. They use oxygen efficiently for long, continuous activity like distance running.
- Fast twitch (Type II) – These sprint muscle fibers contract explosively but fatigue more quickly. They generate short bursts of speed and power.
Elite distance runners tend to have a higher proportion of slow twitch muscle fibers while sprinters have more fast twitch fibers. Your muscle fiber composition is largely genetically determined.
Mitochondrial Density
Mitochondria are the “powerhouses” of muscle cells that produce energy. The more mitochondria you have, the greater your muscles’ capacity to generate energy aerobically. High mitochondrial density allows runners to maintain speed and stamina over long distances. Studies show endurance athletes have 50-100% higher mitochondrial density compared to non-athletes.
Running Economy
Running economy refers to how efficiently you use oxygen while running at a certain speed. The less energy you use at a given pace, the better your running economy. Good running economy allows you to run faster with less effort.
Many factors impact running economy including stride length, mechanics, muscle fiber type, and weight. But some people are just innately more efficient runners, which gives them an edge.
Lactate Threshold
As you exercise at higher intensities, your muscles start to rapidly fatigue due to rising lactate levels. Your lactate threshold is the intensity level at which lactate begins rapidly accumulating in your blood stream.
A higher lactate threshold allows you to run harder and faster before hitting that “burning” feeling. Elite endurance athletes typically have very high lactate thresholds.
VO2 Max
VO2 max is the maximum amount of oxygen your body can consume during intense exercise. It is a key predictor of your aerobic endurance capacity. A higher VO2 max enables longer, faster running with less fatigue. VO2 max is largely genetic but can improve somewhat with training. Elite runners may have up to twice the VO2 max of average individuals.
Genetic Factors
In addition to physiological differences, there are genetic factors that can give certain people an advantage when it comes to excelling in running or endurance sports. Here are some of the key genes involved:
ACTN3 – Sprint Gene
The ACTN3 gene encodes a protein found specifically in fast twitch muscle fibers. There are two variants of this gene:
- RR variant – Associated with increased sprint and power capabilities
- XX variant – Associated with enhanced endurance capabilities
Elite sprinters are more likely to have the RR ACTN3 genotype.
ACE – Endurance Gene
The ACE gene regulates blood pressure and fluid balance. There are two variants:
- I allele – Improves endurance capabilities by optimizing oxygen delivery and efficiency
- D allele – Associated with increased strength and sprint performance
Most elite endurance athletes have the ACE II or ID genotype.
NRF2 – Endurance Gene
The NRF2 gene boosts mitochondria production and improves blood flow. The endurance-boosting T variant of this gene is more prevalent among elite endurance athletes compared to the general population.
PPARGC1A – Endurance Gene
This gene regulates mitochondrial biogenesis. The Gly/Gly genotype enhances fat oxidation capabilities and is linked to superior endurance performance.
BDKRB2 – Endurance Gene
This gene impacts blood flow and oxygen delivery. The T variant improves these functions, providing an endurance advantage. Nearly all elite endurance athletes have this gene variant.
| Gene | Variant | Impact on Running Performance |
|---|---|---|
| ACTN3 | RR | Enhances sprint performance |
| ACE | I allele | Boosts endurance capabilities |
| NRF2 | T allele | Improves endurance |
| PPARGC1A | Gly/Gly | Enhances endurance performance |
| BDKRB2 | T allele | Improves oxygen delivery for better endurance |
While genetics play a key role, the right training can allow runners to maximize their genetic potential. Proper coaching and consistency are still required to become an elite athlete.
Training Differences Between Elite Runners and Novices
Elite runners structurally train very differently than recreational runners. Their programs are specifically designed to develop the physiological abilities that matter most for excellence in running.
Here are some key training differences:
Greater Weekly Mileage
Elite runners log far higher weekly mileage to build exceptional endurance:
| Athlete Level | Typical Weekly Mileage |
|---|---|
| Novice | 10-15 miles |
| Intermediate | 20-30 miles |
| Elite | Over 100 miles |
Novices should gradually increase weekly volume to improve running economy and endurance.
Higher Intensity Workouts
Elite runners do more high intensity interval training to boost VO2 max, lactate threshold, and running economy:
- Speed workouts
- Tempo runs
- Fartlek training
- Hill repeats
These intense workouts stimulate physiological adaptations that enhance running performance.
Focus on Running Mechanics
Proper form and efficiency are crucial for elite runners. Their training emphasizes:
- Ideal stride length and cadence
- Smooth foot strike and push off
- Efficient arm carriage
- relaxation of neck and shoulders
- Good posture
- Minimal bouncing or braking
Good technique reduces injury risk and boosts running economy.
Periodized Training Cycles
Elite running programs utilize periodization with structured training phases to peak for key races:
- Base phase – High mileage at lower intensity to build endurance
- Build phase – Gradually increasing intensity with tempo runs and intervals
- Peak phase – Highest intensity sessions and reduced volume to maximize race readiness
- Recovery phase – Rebuilding mileage at lower intensity following peak race
Periodization optimizes physiological adaptations at the right times.
Strong Cross-Training
To complement running, elite runners cross-train with strength work, swimming, cycling, rowing, and other sports. This improves overall fitness while limiting injury risk from the impact of running alone.
Proper Recovery
With their extreme training volumes, recovery is a priority for elite runners. Methods include:
- Stretching and foam rolling
- Ice baths and cold therapy
- Compression wear
- Massage
- Sauna
- Sleeping 8+ hours nightly
Adequate recovery allows the body to adapt to training. Insufficient recovery increases injury risk.
Conclusion
While genetics play a key role, the physiological differences and highly structured training programs of elite runners allow them to maximize their natural abilities. For recreational runners, the optimal approach is to train consistently, emphasize gradual progression, utilize periodization, focus on good form, cross-train, and practice proper recovery. With dedication and smart training, most runners can significantly improve their performance and achieve goals like completing a marathon or half marathon at a good pace. But forBenchmark most of us, we will never rise to the elite levels of Olympic runners who are truly the best of the best when it comes to having an inherent advantage for running excellence.