When it comes to maintaining leg speed, you've probably heard you need to "use it or lose it." That is, to stay speedy you've got to do speedwork-regularly. But for those without the time or inclination to get to the track, there's another way to develop and maintain speed: with strength training.
Strength training affects fast-twitch muscle fibers in much the same way as speed training does, says David Costill, Ph.D., director of Ball State University's Human Performance Laboratory. And it does this in ways that can minimize the risks of injury associated with too much speedwork as we age. "There aren't the same jarring forces with weight training, so it can be a very valuable complement to running," Costill says.
Try to do exercises that get to each of the major muscle groups of your legs (hamstrings, quadriceps, buttocks and calves), and use weights heavy enough so that you can do only about 10 repetitions per set. Include exercises for your upper body, too, Costill says, and don't feel you need to run on the days you lift. If you "pump" hard enough, that should do it for the day.
While strength training is good, it can't substitute for speedwork altogether. You still should include pickups or strides once or twice a week as part of your regular routine. Remember: "Once fast-twitch fibers are gone, they're gone for good," Costill says. Hence the importance of not allowing this disappearing act in the first place.
Source: RUNNER'S WORLD MAGAZINE--SEPTEMBER 1994
