Tips on improving running speed (muscles, bodybuilding, stationary bike, workouts)
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Problem is I only run for my chosen sport. Outside of that, running isn't an option. My knees are pretty bad and I also have bio-mechanic problems which I was born with (bone structure) that cannot be fixed.
So my question is......how can I improve my running speed without running. I'm physically very fit (Been very active for 10 years +), my entire body always gets a good workout in a week. As far as leg work, I'm currently doing biking and resistance band exercising working most leg muscles.
Stretching has always been a weakness, I know I should do more.
If anyone has ways I can improve my running speed (without running outside of my sport) would be keen to hear them.
Have you tried plyometrics? Basically repetitive explosive movements like box jumps, single leg hops, squat jumps, etc.? Not sure if you knees would allow for this, but perhaps if you did them on a padded surface? If you can't do those, the other options would be aqua-jogging (many pro runners use this when recovering from injuries, but you may not have access to a pool), or stationary bike/elliptical. If you do the bike/elliptical and you are training for explosive speed in sport, I would do tempo workouts where you warm up for 2 minutes, then do 30-60 seconds "on" (high resistence/high force or speed) then 30-60 seconds "off" (recovery period with very low resistence) for 10-20 minutes. This will mimic sprinting, which is much more effective for sports performance. After that, I would put it on a moderate level of resistence and go for an extra 10 minutes to cool down.
Have you tried plyometrics? Basically repetitive explosive movements like box jumps, single leg hops, squat jumps, etc.? Not sure if you knees would allow for this, but perhaps if you did them on a padded surface? If you can't do those, the other options would be aqua-jogging (many pro runners use this when recovering from injuries, but you may not have access to a pool), or stationary bike/elliptical. If you do the bike/elliptical and you are training for explosive speed in sport, I would do tempo workouts where you warm up for 2 minutes, then do 30-60 seconds "on" (high resistence/high force or speed) then 30-60 seconds "off" (recovery period with very low resistence) for 10-20 minutes. This will mimic sprinting, which is much more effective for sports performance. After that, I would put it on a moderate level of resistence and go for an extra 10 minutes to cool down.
This is a good answer.
You can also increase the intensity of your normal workouts (assuming you do work out). Increasing your body's ability to process oxygen and muscle fuel is not necessarily localized. Doing high-intensity workouts - such as plyometrics, Crossfit, P90X, or Insanity - will increase your body's capacity for explosive movements, such as short-distance sprints. Naturally, incorporating sprinting into your routine would enable you to work on your running biomechanics.
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