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post #1 of 26 (permalink) Old August 29th, 2004, 03:10 Thread Starter
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Speed training

I was wondering if anyone had any ideas to increase my speed. What key muscle groups to work on and what excercises to do to be able to run faster. Thanks

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post #2 of 26 (permalink) Old August 29th, 2004, 22:04
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Quads. Do lots of squats, with and without weights, that'll make you a lot faster. Work on your calves, they're another key thing when it comes to improving in speed and endurance.

When it comes to running itself, jog to a local track, then when you get their jog curves and sprint straights. Do this for 3 or 4 miles, it builds up endurance and speed.
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post #3 of 26 (permalink) Old August 30th, 2004, 02:49
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sprints.. lots and lots of em. do what gio said, or what we used to do for track was...

find an inclined stretch of road.. not too steep, maybe 30 degrees or so.. and sprint up, jog down.. spritn up, jog down... repeat

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post #4 of 26 (permalink) Old August 30th, 2004, 17:32
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Another good idea is to run up and down stairs.. increasing.. and decreasing the speed for around 15 minutes.

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post #5 of 26 (permalink) Old August 31st, 2004, 06:42
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It's pretty simple with running, if you want to improve your speed then do lots of sprinting and if you want to improve endurance then do lots of endurance running.


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post #6 of 26 (permalink) Old September 1st, 2004, 01:36 Thread Starter
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Thanks for the help, I heard that running with ankle weights helps you improve speed. I have very long legs ( I am 6'1") so people say that if I have quicker feet then I will be much faster.

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post #7 of 26 (permalink) Old September 1st, 2004, 03:19
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mmm, never been training with ankle wieghts, you gotta find ones that don't move at all. How fast are you now? you can tell us by doing the 100m and timing it. 6''1 is pretty tall, not many ppl I know that tall are super fast.

If i were you i'd keep doing sprints and sprints without weights for a month or two
and then maybe if u want a challenge go for the weights. keep running and less rest is the best way. for soccer, it's not a straight run so if you put in a few dekes or footfakes on ur lap maybe you will be faster after? just a thought.

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post #8 of 26 (permalink) Old September 1st, 2004, 10:34
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is 1 min 4 seconds good for sprinting 400m for an amateur?

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post #9 of 26 (permalink) Old September 1st, 2004, 17:53
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yes that's pretty good, depends how old u are tho :P

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post #10 of 26 (permalink) Old September 1st, 2004, 17:57
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Here is another opposite view. I follow a training method started by a Doctor named Phil Maffetone, he believes that to get faster you have to train slower. You have to get a strong aerobic base and for that, training slower is the key. Once the aerobic base is reached, then speed intervals can be used to increase the speed.

The idea is that your body becomes more efficient at burning fat for fuel, thus allowing the sugars to be used only when high speeds are needed. It works for me in my running, cycling and for the teams that I coach.

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post #11 of 26 (permalink) Old September 1st, 2004, 19:22
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interesting idea barca, do u have a website we could take a gander at?

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post #12 of 26 (permalink) Old September 11th, 2004, 15:49 Thread Starter
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[QUOTE=Owenization-NRG]How fast are you now? you can tell us by doing the 100m and timing it. 6''1 is pretty tall, not many ppl I know that tall are super fast. =QUOTE]

I run the 100m in about 10 flat. I am fairly fast. I run the mile or 1600m in about 4:50 or less.

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post #13 of 26 (permalink) Old September 11th, 2004, 15:51
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You run 100M in 10 flat?

RIght i'll take it you could have won last year's Athletics world champs.

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post #14 of 26 (permalink) Old September 11th, 2004, 16:14 Thread Starter
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My frined who is the same age as me, 14, runs it in under ten.

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post #15 of 26 (permalink) Old September 11th, 2004, 16:28
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About the ancle weightlifting,am not sure how much this helps if your "born" slow but a friend mine is doing this,it helps him...I belive that this should help:sprint for about 20-25meters STOP sprint for 20-25meters STOP and repeat over and over again..and for you guys who said that running uphill is increasing speed is right ,but running DOWNHILL is much better and effective.
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post #16 of 26 (permalink) Old September 11th, 2004, 17:36
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Quote:
Originally Posted by premleague1438
I run the 100m in about 10 flat. I am fairly fast. I run the mile or 1600m in about 4:50 or less.
Oh hell no! You know what the World record on the 100m is, right? It's 9.78 sec... A 14 year old kid can't run 10 sec flat on the 100m, you probably ran the 80m...
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post #17 of 26 (permalink) Old September 11th, 2004, 19:06
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or 60meter... hahaha..joking ehehehe
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post #18 of 26 (permalink) Old September 11th, 2004, 21:19
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Quote:
Originally Posted by premleague1438
My frined who is the same age as me, 14, runs it in under ten.
how long are the meters in america?


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post #19 of 26 (permalink) Old September 11th, 2004, 21:20
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also may i add running on a conveyer belt to cover more distance doesnt help eitherr


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post #20 of 26 (permalink) Old September 12th, 2004, 02:12
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Get the Ajax speed training tape I can say that since I got that my speed has gotten a lot better

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