The abdomen (Abs) are muscles all the same to the rest of your body. They are derived from both slow twitch muscle fibers, which stimulate better to low weight high reps, and fast twitch muscle fibers, which stimulate better to heavy weight and low reps.

Slow twitch muscles are aerobic muscles, This means that they use oxygen to generate energy in the form of ATP from their high concentration of mitochondria.

Myoglobin, a protein found in the muscle cells of animals. It functions as an oxygen-storage unit, providing oxygen to the working muscles.

aerobic respiration

Slow-twitch muscle fibers are fatigue resistant, and focused on sustained, smaller movements and postural control. They contain more mitochondria and myoglobin, and are aerobic in nature compared to fast-twitch fibers. Slow-twitch fibers are also sometimes called type I or red fibers because of their blood supply.

But some muscles have more slow-twitch fibers because they have to do the same job for a long time. For example, the muscles in the back of your lower legs and the muscles in your back are mostly made up of slow-twitch fibers….Slow-twitch vs. fast-twitch muscle fibers.

The core muscle comprises of two types of muscle fibers: slow-twitch and fast-twitch.

Slow- and fast-twitch muscles operate in vastly different ways and are in charge of various athletic functions. But don’t worry — you can train to change the amount of slow- vs. fast-twitch muscles you have, so all hope is not lost for your future marathoning career.

24 Ways to Run Faster — Stat

1. Nail good form. The key to running at any speed is to practice proper running technique.
2. Try interval training. Short on gym time?
3. Don’t forget to sprint.
4. Make the treadmill your friend.
5. Stretch daily.
6. Switch up your pace.
7. Jump rope.
8. Trade up for lighter shoes.

Common performance-enhancing drugs

• Creatine. Creatine is a naturally occurring compound in the body that’s also sold as an over-the-counter supplement.
• Anabolic steroids.
• Steroid precursors.
• Amphetamines and other stimulants.
• Caffeine.

Below are 5 techniques you can use to maintain speed through a run:

1. Work out your baseline speed. Your baseline speed is your average minute-per-mile/kilometre pace.
2. Set a target time per mile/km based on race goals.
3. Listen to music.
4. Train faster.
5. Join a running club.
6. Consistency is king.

1. First 2 week, run 8–10 km with slow running and try to avoid breathing by mouth bcz it’s reduce your inner stemina ( run only five days in week bcz rest is also important in this training)
2. Next 2 week start running 5 km and your speed is uniform not slow not fast.

1. Diaphragmatic breathing

1. Relax your shoulders and sit back or lie down.
2. Place one hand on your belly and one on your chest.
3. Inhale through your nose for two seconds, feeling the air move into your abdomen and feeling your stomach move out.
4. Breathe out for two seconds through pursed lips while pressing on your abdomen.