Hello, ive been running lately and my stamina goes up and everything but i just can't seem to get faster which is really what i want does anyone know any weight training exercises or something that helps speed? i've heard lunges with dumbells but im not sure
Getting speed up?
Buy some ankleweights and wear those most of the day for a few weeks ... for all I know you could even run with them ... then after a few weeks take them off and you'll run faster probably.
Dunno if that will work but it makes sense that it would ... you make your legs stronger with the weights so you should run faster.
Still searching ...
Try doing short distance ladder workouts, or do the 100m over many reps. A ladder workout that I sometimes do is 600m (or 800m), 400m, 200m, 200m, 400m, 600m (or 800m) with 200m slow jog or walk between each. For you, I'd suggest a ladder workout of 400m, 200m, 100m, 50m, 50m, 100m, 200m, 400m with equivalent rest to running distance. This is much easier to do on a track than off, so if you could get to a nearby track that would be great. I'm fortunate to have two nearby outdoor tracks and an indoor track that's also quite close.
You can try that 1-3 times a week as well as doing leg and core exercises. Ask me if you want some suggested exercises.
Another problem may be in your form. From start to finish, I'll give a few suggestions that a lot of people seem to have problems with. When you start running, whether you have blocks or not, be sure that you're leaning forward and you push forward as hard as you can off your dominant leg (get someone to push you forward if you don't know which leg this is, and the one you put forward is usually it - right leg for most people). Also, especially if you are using blocks, be sure not to bring your body up too quickly. You should be almost falling forward and your weight should be leaning forward as this helps to build speed quickly. This may take a few concious tries to do as it's habit to come up too quickly. When you run, make sure that your arms are moving as fast as you can move them, and DO NOT MOVE your shoulders back and forth. They should stay relatively in line while your arms, which should be tucked close to your body, pump straight forward and back.
Neo-Cortex, Frontal Lobe<br />Brainstem! Brainstem! <br />Hippocampus, Neural Node, Right Hemisphere...
do not use the anklewieghts as suggested. This puts extra strain on ur knees and can really mess them up. If you want to run w/ weights the best way is to either hold them in ur hands or buy the weight shorts or vest. I have the shorts and they work great. Also as said do short sprints w/ high reps. One day work longer distance and the next short distance. This way u get both the stamina and speed. good luck
Use a ladder, its like a rope ladder that you can roll up and everything. If you look up online theres alot of things you can do with it that works agility and speed
Football doesn't build character. It eliminates the weak ones...
i agree ladders really help agility and speed
take sublingual vitamin b-12