i dont have ankle weight. can someone suggest a small heavy thing to put at my ankle?
2006-12-30 16:00:00 · 10 answers · asked by The Iceman 1 in Sports ➔ Running
Do speed work outs as well as hill workouts. Runners World and Cool Running website give rat plans and tips and ankle weights are not the thing to do
2006-12-31 01:57:27 · answer #1 · answered by Abby 6 · 0⤊ 0⤋
R U CRAZY! you should not put ankle weights on your ankles when you are running. why? because what happens when your ankles become tired? that's right, they start to get lazy. and when ankles get lazy, they start to roll. when they start to roll, you could break or even sprain your ankles! a sprain is worse then a break because once you sprain your ankle, you will do it over and over and over again! believe me i know. i am in high school and my coach is a champion and she is very serious about running. she would never tell us anything that is not true. so the Best way to increase your speed, is interval and distance training. if you are running for a 5k race, you should practice sprints and always run farther then your race is. But it's about quality not quantity. It is better to run a hard 4 miles, then a jogging 6.
2007-01-03 21:25:35 · answer #2 · answered by can'ywait2getoutofhere 3 · 0⤊ 0⤋
Well, ankle weights normally don't get much above 5 pounds. It's out there, but that would be overkill. So pretty much anything to add weight.
It won't feel comfortable, but you could put on 2-3 pairs of socks then soak them in water for a few minutes then do your work out. Actually, you probably want to soak your shoes too. So don't use good ones! Also, a pair of cheap construction/work boots would work.
If you or someone in your family fishes, you could work on a way to tie the lead weights to your shoes. These are just some brainstorming ideas. However......
If you want to get faster, you will also have to lenghten your stride. Stretching is good for this. I don't know if you know what all these are, but do 20 yard butt kicks, 20 yard high knees, run backwards (please know what's behind you) and extend your stride. Another "sprint" we use to do in football is a skip extension. I will do the best I can to describe this through words, but I will probably fail! You will hop on your left foot twice and on the 2nd hop you want to kick your right leg out and then hop on your right leg twice and the kick your left leg out. But do all of these in 20-50 yard intervals. And a 2nd thing to do is to relax your hands/arms. Keep them going up and down, not side to side. And don't clinch your fists. This just takes energy away from you legs.
Anyway, I hope something here is helpful! Good luck!
2006-12-31 00:14:12 · answer #3 · answered by mdono926 3 · 0⤊ 0⤋
My coach takes the Arthur Lydiard approach, and that is build up a really big base by doing big mileage. How much is up to you and your body I guess. For me, I do anywhere from 10-14 miles for a long run and Im a high school athlete (junior year currently). That big base will then allow you to participate in intense speed workouts, like those around the track, etc. Do anything from 200s-mile repeats. It will really help. Trust me.
2006-12-31 18:15:43 · answer #4 · answered by iceman90 1 · 0⤊ 0⤋
ankle weights are not going to improve your running speed, it'll just make you feel like you are running faster because you were running slower with them on. All they are going to do is screw up your stride pattern and cause injuries. Best thing to improve your speed is proper training, weights and dedication.
2007-01-02 09:43:04 · answer #5 · answered by moglie 6 · 0⤊ 0⤋
ankle weights are ineffective. so is running down hill as that will cause knee problems. the best thing u can do is to increase your running mileage which well increase your endurance which enables you to maintain pace longer and give you more speed. when u add mileage your speed boost will occur at an unknown time, as it did for me, but youll be happy afterwards that your speed increased
2007-01-01 16:32:18 · answer #6 · answered by Dickens D 2 · 0⤊ 0⤋
Ankle weights are just lame! get in the gym & pump some iron- low number of reps, high weight. do bench press, squats, power cleans, press ups, lunges & bounding. also get yourself down to an athletics club & join in with the sprint sessions- short, fast run, long recoveries. eat protein & plenty of carbs too!
2006-12-31 09:38:42 · answer #7 · answered by Just me 5 · 0⤊ 0⤋
Actually ankle weights arent very effective. if your talking about over a short distance then, squats and other leg exercises. Its mostly about the intital burst.
2006-12-31 00:57:08 · answer #8 · answered by Anonymous · 0⤊ 0⤋
The best thing you can do to increase your speed is to increase your lung capacity. Another thing that really helped me a lot is to run downhill. Going downhill elongates certain muscles that help you make longer strides easier.
2006-12-31 00:05:44 · answer #9 · answered by Haven17 5 · 1⤊ 0⤋
go check out these 2 links, i have both products and they work for me...since im in track
the first link works you quick twitch muscle fibers and you wear it around you knees
http://www.eastbay.com/catalog/productdetail.cfm?TID=5555-18050622580118220756943-0&cm=GLOBAL%20SEARCH%3A%20KEYWORD%20SEARCH&supercat=home&model_nbr=63813&sku=71478434
the second link is worn around your ankles and it is for getting that first punchy step out of the block, if you're running track i assume
http://www.eastbay.com/catalog/productdetail.cfm?TID=5555-18050622580118220756943-0&module=productDetail&action=view&sku=71484-4&model_nbr=57495&supercat=home&id=0&mvp=&cm=Cross+Sell
i hope this helps you!
2007-01-01 12:07:36 · answer #10 · answered by lc400matt 2 · 0⤊ 0⤋