5 Workouts Steps to Increase Speed And Endurance
The right kind of treadmill workout can really make it fun or, at least so challenging that you can’t even think of being bored. Running on a treadmill can actually help you fast-track certain goals, such as to increase speed and endurance, it’s easier to keep a sprint when a machine sets your pace. The steps are shown below for treadmill workouts to increase speed and endurance.
Warm-up
Before every workout, however, it is good to start with a dynamic warm-up. However, a good warm-up increases heart rate reduces your risk of injury, increases blood flow to your muscles. Treadmill runs for building Speed and Endurance.
Short Run
Secondly, Short run build your anaerobic capacity, In comparison to low-intensity, steady-state exercise, burn more fat and build more speed. It contains:
- 25 seconds run
- 25 seconds rest
- 50 seconds run
- 50 seconds rest
- 1 minute run
- 1 minute rest
(Note:- Repeat three to five times for a total of 15 to 20 minutes.)
Endurance-Building Treadmill Workout
Whenever you reach your steady position, keep your treadmill at a 1-percent incline, this is your recovery period. On the other hand, speed is considered one of the most basic components of fitness performance. To increase your speed and build your strength, you will focus on both speed and inclination during this workout.
Total Time: 15 minutes
- 5 minutes: Warm-Up (walk or jog)
- 2 minute: Steady State Speed 1 percent
- 1 minute: Maintain Speed 2 percent
- 2 minute: Keep Speed at 1 percent
- 1 minute: Maintain Speed 3 percent
- Continue alternately 1 minute at a 1 percent, then 1 minute at a higher incline, 1 percent increase each time, until you have reached the highest incline on the treadmill. Maintain a steady state pace throughout. By this treadmill workouts, you can increase speed And endurance.
- 5 minutes: Take Rest
20-Minutes Ladder Workout
You have a different pace going on in this ladder workout, You should feel your heart rate rising and your breathing should become faster with each interval. The key is not to start the first interval too fast so that you can increase your speed for the remaining four intervals. For your recovery interval, go at an easy pace, which means a slow walk, if you need it.
Cool Down
After getting off the last run of treadmill & ladder workout, cool with a walk at low speed for three to five minutes and stretch it out to avoid cramping.