Factors influencing running speed and performance

Running performance is influenced by various physical and physiological factors, including the environment and body composition. While some runners believe treadmills provide an easier workout, the physical effort required to maintain a specific speed is largely identical to running on flat, stable outdoor terrain, as muscles must exert the same force to move against the ground.

Body weight also plays a critical role in running speed. According to Alex Rothstein, an exercise physiologist at the New York Institute of Technology, heavier individuals consume more energy to move their mass at any given speed. Weight is closely linked to VO2 max, an indicator of aerobic capacity, meaning changes in body composition—specifically reducing fat while maintaining muscle mass and bone density—can directly impact a runner's pace.