How to increase Speed and Endurance?

Question

I just found out that I made my track team and I would like help on how to increase my speed and endurance. Also if anyone can tell how to get of the starting line with a quick burst of speed.

Answer 1

Congratulations...track is a great sport! There are three ways to increase your speed & endurance...implement these gradually to avoid injury or burn-out:

1. Long runs: These can be run at a comfortable pace. As you increase your longest run to 3-5 miles, you'll notice that you have more stamina & wind in the race...giving you an edge.
2. Speed: The best way to increase speed is intervals. Take your race and do intervals that are 1/2 the distance (Example: If your event is the 400m...do 5-8 200m intervals.). Keep these at an even pace and try to get faster as you go (i.e. don't spend everything you have on interval #1).
3. Strength: Your legs will get stronger with more running. Other ways to build leg strength are leg exercises (see link below). Another great way to build leg strength is running hills. Hills shorten your stride as you work against gravity...and make you that much faster when you hit the flat track!

Best of luck! Have a great season.

- Mike

Answer 2

just keep running easy by increasing your speed and distance day by day then you can fill if your mussels are ready to resist more heavier trainings ,it depends on what distance you want to run if you are just a beginner you need time to know for what distance you born ,do more exercise (gymnastics)that can help you to have good resistance ,keep running longer it can help you to get good endurance, the combination of resistance &endurance can give you very good speed, when the 3 things comes together you will know where you are and what qulity you have ,to get of the starting line with a quick burst of speed .you need to do some interval trainings like the 1/3 or 1/4 of your spetialiti 4 or 5.....times it is normal if you never run intervals on the start, you can loss position and good pace&will get burn-out

Answer 3

Basically I would say that you should get extra running in on your own time
for endurance you should probably run about 3 miles a day
for speed you could practice running your own event at a fast pace figure out strategic moves for it also that will fit in with the fast pace
as for getting off the starting line I would say you should start with your stronger foot behind the other one, so you can launch it forward at the beginning. make sure your form is as aerodynamic as possible, because that will really affect your speed. You could obviously use a starting block, but it depends on your event

Answer 4

hope this helps,

for speed, start from top of the hill and run down, this will increase ur stride and air intake, as someone suggested do intervals while down hill is god damn hard.. but no pain is no gain.

for endurance, ankle weights, start with 500 grams on each leg and work ur way up to 5 kg each leg (freakin heavy).... you can do it up hill/stairs too if your keen to be world class...

if you are a sprinter, hitting the gym for some leg exercise would help but don;t go for heavy weights, stick to endurance muscle building not bulk...

Answer 5

Speed training should be done with maximum speed experiences over short distances.
eg Flying start 20-30m runs or
Standing start runs over 30-40-50 or 60m
Flying 20-30m runs off a 25m run in or
In & Outs & In
at maximum relaxed speed in sets of 3 with rests between of 3-5min, stay active between sets, do other balance or trunk activities for maybe 10-15min. eg A maximum amount may be 3 sets of 3 runs over 60m. A good amount to do regularly (ie. 2-3 times/week) would be 2 sets of 3 runs over 40-50m.
Endurance is best developed while running at race speed
For Speed Endurance you could do sessions like below:
- 2x 3 x Flying start 60m runs at high speed with rests of only 90s
- 4 x Flying100m very fast rests 3min.


400m event needs special training at the slower 400m race speed
Some sessions to improve performance in the 400m are:
- 10 x Flying 100m at 400m race pace rests 3min
- 4 x 200m at 400m pace rests 5min
- 2 x 300 at 400m race pace rest 15min
- 400m athletes should also do more endurance training and more jogging especially in the off season.

Starting
need to get full extension out of the blocks and run with a pushing action for as far as possible. To be able to do this as far as possible means staying very forward with the whole body , keeping the head down
resisted rubber band resisted starts from blocks are fantastic for training to stay forward and push.

Answer 6

Practice more often and eat healthy foods . I'm part of my High s chools track team and i found out that I'm beating my speed at each race because I'm eating healthy and practicing more. You should try and find what the results are.

Answer 7

For Speed and Endurance make and routine and try doing Fartlek as well and do stick on the routine which will makes you gain Power! So you will be like a speeding machine!
Enjoy!

Answer 8

1

Answer 9

depends whether you are doin distance or sprinting. if sprinting, when on blocks. life you hips as high as you can, then try to stay low before you get your back straight. life you kneed at about 20m of the 100m, or 100m of 200m races.

Answer 10

When racing go slow at the beging and exoplod at the end