Boosting your speed means exercising the vital muscles in the gym. Building the muscles shouldn’t be your only concern but also the building it the right way. To increase your muscle power, you must perform quicker repetitions than normal to help stimulate the nerves surrounding these muscles.
The most reliable way for you to increase your running speed is to practice running, be it endurance work or pure speed work, as often as your body allows. But at times bad weather, injuries and other limitations may confine you periodically to indoor equipment. Thankfully, there are equipment in the gym that can help boost your speed.
1. Treadmill
The treadmill indeed provides a soft platform and lets you program and monitor your speed with great precisions. It also offers an all-round solution for improving your running technique while helping to strengthen the muscles used while running. The major leg muscles that influence your running speed includes your calves, hamstrings, and quadriceps.
Since it’s the speed you’re looking at increasing, an effective strategy is to start at a moderate pace and work your way up until you’re in a near-full sprint. You can work your quads and glutes — both critical sprinting muscle groups — on a treadmill without actually running if you set the grade high enough; most modern machines go up to 10 percent or higher, sufficiently steep to make a fast walk challenging.
2. The squat machine
This machine comes in various forms and designs but none the less they do work the same. We have the smith machines, which is the standing squat machine that allows you to full squats in a more controlled setting since the bar and weight are on track. The key to boosting running speed with squats is to explode on the way – still maintaining control of the weight in the process – and slowly bringing the weight back down on the negative. This will help build power in nearly every muscle in your legs.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with leg presses instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
3 The Stair-climber
Another way to get in a tough quasi-running workout without the pounding of running is climbing artificial steps in the form of a stair-climbing machine. Vigorous stair-climbing may burn as many calories per unit time as running does and has many of the same benefits as high-intensity running. These include building and toning the same muscles you use in running — mainly the glutes, calves, and quads — and therefore increasing your speed, especially in longer running events.
4. Calf raises
Your calves provide that extra sprinting and leaping power necessary to put you at the front of the pack. The seated or standing calf-raise machine can help increase the strength and power of your calf muscles. These machines isolate your calf muscle by putting all the work on these muscles alone. You’ll want to aim for 15 to 20 repetitions with a weight that ensures your calves are starting to burn about three-quarters of the way through the set. Like all the other exercises, try to explode on the way up and bring it down back slowly on the negative.
Conclusion
Thes four machine will definitely boost and improve your speed. You can also do some minor exercises at home.
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