Best to gym exercise increase running speed?

Question

As mentioned before I am ubale to train outside at the moment but have the use of a gym and pool. What is the bst gym exercise to increase running and sprinting speeds? Also should the treadmill be on a gradient as I have heard that you learn to bounce to run faster if it is flat?

I can't get outside as there is not park near where I live and also the pollution in Hong Kong is very bad and I would have to run along the roads.

Answer 1

I don't know anything about your last question involving bouncing while you run, but I think I can help with the gym exercises question. I ran track in college and though I was a distance runner, I obviously had sprinters on my team and one of my roommates was a sprinter. They spent a lot of time in the gym lifting weights. Squats and the power lift were a couple of key exercises--supposed to give you more power. Also, if they weren't on the track, they were in the pool. Pool workouts are a great substitute to running outside. You get a great workout by deep water running--the resistance makes you stronger.

Answer 2

Definitely long periods of high incline on a treadmill, full speed, followed by periods of all out running with the treadmill returned to the flat position. Over time, this will give you incredible acceleration in the "real world".

Answer 3

calf raises-- these can also be done at home. It's been a while since I've been at a gym... but I believe they have specific machines geared towards building up calf muscles. At home, you can easily do these by putting one hand on a wall or a chair (for balance) & then raising up on your toes. I do these 20 times, taken a 30 second break & then doing 20 more. Since your sprinting, you want the back of your legs to be nice & strong. Good luck!

Answer 4

Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)

Answer 5

Do you want to get speed to bea sprinter or for a finishing kick of a long distance race. For sprinter speed, build anerobic(powerful) muscles, hamstrings,quads,glutes, do short quick runs 30-60metres, quick reaction runs. Finishing kick speed.do runs of 100-150metres called fartlek runs, run 3X100m fast,100m temp pace then 100m fast(continuous run) after you are used to that and have lowered your time, bum it up to 3 X 150m, 3 X 200M. Plus you need to be outside, pool workouts will give you muscle endurance for kick speed

Answer 6

use the pool.. It works out more muscle. But if you main concern is Speed. Then do it outside... Tredmill is for endurance.

Answer 7

Use the treadmill. Gives u the stamina n endurance.

Answer 8

if your stuck indoors (why is that??) I would just run alot.

if you can get outside I would run in sand