If you talk to scientists specializing in running or even to many running coaches about how you can become an elite runner, they will typically respond with some of the factors that are involved. This includes increasing Vo2 max, how much energy can be transported and used by your working muscles and lactate threshold.
They may also tell you how much oxygen you will need to run a particular pace before accumulating excessive lactic acid and the percent of slow twitch fibers that you need on the elite level. For example, the longer the race the more slow twitch fibers that you have, the better the runner you will be.
Note that champion runners have about 70 to 80% slow twitch fibers which are especially needed for a marathoner. Those involved in the 5 and 10 K, typically have somewhat less. The average runner has about 50%. Because each of these factors is more or less genetically determined, many people believe that your ability to run well is determined mainly by your genetics.
However, practice has shown that this does not always hold true. Many runners, with the right type of training, are capable of developing many of these factors to such a level that they can favorably compete with genetically gifted runners.
In other words, you can develop your body to such an extent that it it will be close to the performance of a genetically gifted runner. This is something that is typically ignored in the running research and in the literature.
One of the factors that has not been mentioned but which is equally important, is running technique. In my estimation having excellent running technique comprises up to 30-40% of your ability to be an elite runner.
The better your technique, the better will be your running speed and economy which are critical for a marathon runner. Your technique can be improved not only with skill work but also with strength and power exercises.
By improving the strength of the muscles by using specialized – dynamic correspondence – exercises, you can improve your ability to execute the movements that are needed, which in turn, allows you to run longer and further. These two typically ignored factors can make you an elite runner!
For more information on running technique and dynamic correspondence (specialized) exercises) see Explosive Running