How to run faster at 100m and 400m ?

Question

i want some workouts i can do inside my house to improve my speed.i have an elyptical, a couple of weights, and ankle weights, so please type in any recomendations.

Answer 1

for free if you point ur feet it will help so when you sit bend ur feet as far as you can and it will help...

Answer 2

-put on your ankle weights and wear them as much as you can. ( work out with them too)

- do squats and lots of them. (my track couch was a squats n**i, and the result was that we would win every event. yes all of them!!!!!!!!)

- work your chest and arms. also ur abs.you should not have any fat on your abs!!!!!!!!!!!!!!!!!!!!!!!!!!!!

-eat 5 small meals a day. and a least 1 gnc protein shake(whey protein) a day.

- go out and find your body fat %. if you have more then 15% body fat , you will have to lose it. you should be BELOW 15% body fat.

- hit the stairs

- run the 100m and 400m at least twice each, everyday after work outs. (full speed)

- water,water,water

-rest on sunday (but keep your ankle weights on.)

  if you do this and stay with it you'll kill that 100 and 400m. it will be hard work , but you got to want it!!!!!

        - started this work out and the result was me breaking every school, county and a few state records !!!!!!! in CA

Answer 3

what everyone else said is great. but why is this in swimming and diving?

Answer 4

both of them are pretty much a sprint all the way (and if you're not sprinting the 400m, whatever--don't pace yourself on those)

in sprints, you have to increase your torque in your legs, which is pure strength, endurance barely matters. so do the hardest leg presses possible for you about 3 reps. Keep this workout and do it like 10 times. Its hard, and make sure you are stretching properly.

Answer 5

Well, both events are completely different ?????

So in my view you should either specialise in 100 and 200, or 400, and 800........

You sadly wont be able to improve your speed inside the home, you need the track.....

The main thing about 100, is the start. keep your head down, and explode out of the blocks, generating more power from your arms.

If you want to run a good 400/800 then the best thing you can try is at the end of the last 150, you should slowly transfer your, running style to on the toes, and extend your leg extension.

But you gotta get a trainer, and take to the track.....

Answer 6

you have to run faster, thats the solution

Answer 7

all that stuff u got is good but u can never get a good workout inside ur house trust me, not for running faster at least. but if u wanna get faster, take thae ankle weights and do a bunch of sprints on a track or somewhere outside everyday and u will get faster