Muscle Fiber Types: Slow twitch v. Fast Twitch and running convert? Coach Sage Canaday Training Talk
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- เผยแพร่เมื่อ 9 ก.พ. 2025
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lol @ the intro.
Sage, could you comment on detraining and performance? For example, what happens to the fitness of 100/200 runners after 5 days/1 week/2 weeks off? Mid distance runners, long distance runners? I realize there are variables that affect the answer, like training history and talent, but I would appreciate your insight on this!
LOL@ the happy lung doll behind you. Stole the show.
Good catch! 😀
Great video. Those fibers types do change but it took me time and several thousand miles a year, year after year. I went from fast twitch decent 400/800 college and all comers adult track sprinter who always struggled at aerobic road races and never improved to winning 13 Ultras and ran Boston twice (2:50 PR there @ 5'11" 200lbs) 1:15hm PR with the help of your videos and advice on aerobic work. The pace I used to struggle with in a 5km race I can now hold for 50 miles. Thanks for all you do.
Just wanted to say that Training talk Tuesday is a great addition to the channel. You could possibly supplement by adding research paper links in video descriptions. Keep the videos coming., ❤️
Thank you Sage! Great question, unbelievably great insight! I use to be a fast sprinter and national champion powerlifter, I got your training plan for ultras last year, I'm training to do my 5th ultra at 150miles. BTW I've placed top 5 every race looking to place 1st at the Cactus Rose. Thank you very kindly for empowering us, and best of luck with your recovery!
Always a joy to watch a Sage training video!
I would love to see something on day to day nutrition during marathon training. I struggle in balancing 'just enough' calories to train well vs. 'too many.' How do you figure out how much to eat to train optimally but not gain weight?
And, if you could Mr. Sage Canaday, can you talk about protein/iron/potassium, etc per day. I'm still trying to figure out the right nutrients as a vegetarian. Thanks!
@@Briefmeasurement61 And magnesium!
Look im going to be honest with you your just making your life harder for "save the animals" no matter what you do their will always be pain and suffering for other to succeed thats the world we live in I agree with eating more vegetables and less processed foods but your a human who naturally needs meat having less meat than the average American should already be an accomplishment to you but yea im just saying sometimes their has to be suffering to let people live at the moment technology doesn't have a sustainable source of meat that is free of suffering but then the more you think about it animals die everyday for other to live we made multiple species go extinct just cause of the industrial revolution who's to say those technologies would mean we wouldn't need cows anymore letting them free into the wild is something farmers would be likely to do if they can't compete with big tech markets introducing lab grown meats that are more efficient this would lead to a destruction of multiple ecosystems also what is the ideal life for a cow with a brain that evolved to eat and survive not think and articulate information that goes beyond survival
@@BossOfAllTrades No one cares what you think about vegetarianism
@@BossOfAllTrades if you have Netflix, please consider watching The Game Changers, What The Health, Forks Over Knives, etc. those documentaries might enlighten you, because it seems you got your facts wrong.
Simply excellent. Love this easy to understand explanation of "slow twitch" muscle fiber types and specific activities to improve aerobic endurance capabilities for "long slow grinds!" Great advice on specific training approaches and workouts!
With 7 weeks left to go before my goal marathon, this is quite a helpful video for me to review again. Thanks Sage!
Great video with just enough info that my brain didn’t start tripping over numbers... :)
Very interesting topic. Glad to see you in better shape. Keep it up!
Since I just missed last week's top spot with my question, I'll try again this week 😀: what is your view on fasted/carb depleted running? Can it be beneficial in some way, or is it not worth trying and best to have some carbs for every run? Thanks!
Sage, where were you in the early 1980’s when I scoffed at the idea of aerobic base and thought I could get into cross county shape in two weeks after not running for the entire summer? I was convinced I was fast twitch dominate but probably just lazy. Still setting PRs in10k + distances in my mid 50’s
Choice video Sage, I find it easier to run a good steady fast pace marathon & half Marathon easier than a super fast 5k or fast 10k, cool 👍
Great video Sage. I found this to be a very interesting video especially as I am tan 800m/1500m runner who does Cross Country and Road Racing in order to help my strength. Very good training insight!
TTT Question: How do you work in mid-cycle races? I'm training for an ultra in November, but I want to do at least 1 maybe 2 shorter races in the meantime. How can I work in tapering/recovery for the shorter races, without hurting my long-term training cycle, and is there a benefit or detriment to doing so? Thanks!
Sage glad to see you seem to be feeling better. I look forward to following your journey as you make your comeback.
Sprinters are born, middle and long distance runners are made! 😎
I think I like cycling more than running because you can get a team composed of different types of riders and different terrain that will favor different riders. As a middle distance style runner, (good five minute power) I might not sprint so well myself, but can chase down any break away or go with any break away.
Great video sage. Thank you. If you are pushing 50 years of age, should you do less explosive workouts to avoid injury??
Great vid. Very interesting.
We really need to see you spend a year working up to squatting 315 (or more!)!!
I was an amateur bicycle racer, not a runner, for over 25 years, and I was definitely slow twitch. I could not sprint my way out of a wet paper bag, but I was a good individual time trialist.
Will doing explosive exercises for long periods, like jump squats help with type iia muscle fibers??
Sage, really interested to hear what you have to say in regards to taper for marathons, as in do you keep the speed work in last few weeks/race week, is there a % of the miles you run as you cut down the weekly volume. I see hitting the line with fresh legs as probably the most import part of the training... who wants to train for 16 to 18 weeks or so and then feel some fatigue on race day right?
Notification gang!
If anyone likes heavy metal and dubstep, you should listen to “The Glass Alice”
Is vertical jump a good predictor? It seems it is.
Thank you
I have never done the muscle fiber test, but I assume am slightly more towards fast twitch side or close to 50-50. I could run 49 seconds for the 400m by time I was 15, but seemed to be better at the 800 m and the mile as I never got faster in the 400m, but kept improving in the 800m-5K with more training. In college, I ran the 800m and 1500m in track but also ran cross country. I found the 8K and 10K a bit too far as my coach had me run with the sprinters on some days and the distance guys on others. So, I think my base was not as good as it could be. Now at 51, I run marathons, I think I have trained those fast twitch muscles for endurance now. That 49 seconds 400m speed has sailed away.
Mmmm fast twitch vs slow twitch. At 68 I'd like to know how to improve my old twitch fibers. I want to improve my 5K times.
Sage, youtube the "knees over toes guy".
Is that a stuffed happy lung behind you??? if so, so funny
I think I have a lot of slow twitch type 1, but I lift weights to become strong. Does this type of workout regime work the same way as when you have fast twitch type 2 and do a lot of endurance training?
It is probably not a good idea to prescribe training based on the assumption of fibre type. This creates more misconceptions. For instance no individual is made up of either fast or slow but rather blend of fibre distribution. Fibre type varies according muscle type and region, eg soleus ( Type1 ) gastrocnemius ( type11 ).
Fibre types can change in size in response to demands but type /plasticity based on training stimuli. It is common for endurance athletes to have deficits in strength/muscle power due a lack of strength training . There is a famous study on identical twins. Two brothers , who specialised into different sports, one was an endurance runner, the other a weight lifter. The lifter was 16kg heavier, significantly stronger ( muscle mass) and the runner significantly higher aerobic fitness. Training history/type just as important as our genes.
Once the fiber changes from slow to fast twitch by sprinting, do they change back once you stop excercising?
So, type 2a is best for long, steep vert, technical trail runs?
Wish I had some fast twitch...any fast twitch.
I found if say you run a 10k steady pace run then say 8k into your run if you can find a hill run up it fast for 30 seconds then run slow down repeat running up the hill for 30sec & slow down for 5 times I found that helps with speed, 👍
So with aerobic training, do fast twitch muscles full on convert to slow twitch muscle or do they just get “slow twitch” qualities, sry if this is repetitive was confused
With enough volume the slow twitch muscle fibers will eventually fatigue leading to the fast twitch muscle fibers to do some work. However longer runs train slow twitch the most.
I'm about to go into my freshman year of college, and I'm doing cross country. In terms of training and racing, how does the 8k in college differ from the 5k in high school?
First 3k should feel comfortable, then race the last 5k
Longer workouts/ more mileage in college. Also the 8k XC is pretty tough but you just gotta be smart the first mile
For me the transition was tough. I figured out that personally, going out hard the 1st mile would fuck things up
its 3 kilometers longer
👍
Skip the burritos? 🌯
Burrito gate 2021
Slow twitch: volume, volume, volume and little bit of long threshold or intervals
Fast(er) twitch: lower volume, threshold(better not long, but divide them with jog between),more intervals, vo2max intervals, slower jog between intervals than slow twitch..
Are you saying this is what they should do based on muscle fiber type?
@@collinmchugh7389 yes
@@rm6857 Why I love mid distance is there’s some volume, but also takes advantage of the speed, doing those workouts you said!
How to run a faster 5k
you are wrong. Endurance training is basically always the wrong approach. Speed is always the limiting factor even in a 10k!
If you want to run a faster 1500, or 5000. You should not focus on pure aerobic work but rather you should work on your 100m fly.
If your 100m fly is 13,0s and you can lower it to 12,0s your 1500m will improve 12-15s! and your 5000 will improve 30-40s!!
A 4min 1500m needs a 100m fly below 11s!