Using Treadmill Exercises to Maximize Your Speed
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Among the hundreds of types of gym equipment, there is one universal piece: the treadmill.
A staple in most gyms and many homes across America, the treadmill is easy to use and offers multiple fitness benefits, including increasing speed and endurance. Plus, the comfort of exercising on a treadmill indoors adds plenty of practical benefits such as staying out of extreme weather and lessening the strain on your knees and joints. For runners who are training for a race and/or trying to improve their performance, the treadmill can be a valuable training tool.
Jonny Wright, Cooper Fitness Center Cardiovascular Pro and Professional Fitness Trainer, goes back to the basics by breaking down the components of running and shares sample treadmill workouts designed to improve performance.
Three major components of running
Based on the race you’re training for, changing how you run is as important as changing your clothing depending on outdoor or indoor temperatures. Acceleration, reaching maximum speed, maintenance and deceleration stay the same, but you’ll have to change your stride length, stride frequency and ground contact time depending on the race—for example, a 5K versus a marathon.
Focusing on these three components of your running technique can help increase your speed and endurance.
1. Stride length
Stride length is the distance covered when you take two steps, one with each foot. In a marathon, a difference of 30 cm per stride can be the difference between finishing in three hours versus four hours.
But not one stride fits all, according to Wright, and the type of race you’re running will drastically change the stride length you want to aim for.
“The stride length between sprinting versus running is on the extreme opposites of the scale,” Wright says.
Wright explains an elite sprinter in a 100-meter race has a stride length of 250-260 strides per minute to maximize speed and acceleration while an elite runner in the Boston Marathon will have 175-180 strides per minute, sacrificing speed for endurance.
2. Stride frequency
Stride frequency is how quickly a stride is completed. It’s seen as one of the most important aspects of running technique because the faster your legs turn over, the faster your running speed is. In other words, more frequency equates to faster running.
An average distance runner is between 150 and 170 strides per minute, and elite distance runners complete about 180 strides per minute.
3. Ground contact time
Ground contact time is the amount of time your foot is in contact with the ground on each stride. The fastest runners tend to have the shortest ground contact times. Training specifically to reduce your ground contact time is an effective way to improve your running.
Why is short- ground contact so beneficial to running performance? When your foot is in contact with the ground during running, you are not moving forward. You are only moving forward when airborne. The more time you spend airborne and the less time you spend on the ground, the faster you run.
Treadmill training to improve performance
The good news is all three components can be improved in training. Wright recommends using a performance training treadmill such as the Technogym® Skillrun—one of the pieces of equipment available at Cooper Fitness Center—to get the most out of your training.
The Skillrun has more options to customize your run. For example, sled training, which mimics the experience of pushing a real sled on grass, helps improve your sprinting and acceleration. Parachute training is another option, which mimics running outdoors with a parachute. Resistance helps improve your resistive power and maximum velocity.
A performance training treadmill also provides feedback about stride length, stride frequency and ground contact time.
“It can monitor efficiency for an entire hour run,” Wright said. “As you become fatigued, you can see what’s becoming less efficient and work on improving.”
Treadmill workouts
Whether your goal is to change your stride length or frequency or lessen your ground contact time, Wright offers treadmill workouts to help improve your performance. These workouts can be performed on a regular or performance training treadmill.
Treadmill Speed Workout – Instead of focusing on increasing the distance, perform short, intense workouts.
- Set treadmill to 75% max speed for 15 seconds
- Sprint for 5-10 seconds; rest for 20-30 seconds
- Repeat for specified reps; add 0.5-1 mph with each set
Incline Run – Running on an incline forces your legs to put more power into the ground and increase your stride length. Start with a low incline and gradually increase throughout the exercise.
- Set treadmill to 75% max speed at a 1% incline; jog for 1-2 minutes
- Increase incline to 6-7% and adjust speed to 75-80% max; run for 3/4 mile
- Decrease incline to 1-2%; jog for 1-2 minutes
- Increase incline to 8% and adjust speed to 85-90% max; run for 1/2 mile
- Decrease incline to 1 or 2%; jog for 1-2 minutes
- Increase incline to 10-12% and speed to 100% max; run for 1/4 mile
- Decrease incline to 1-2%; jog for 1-2 minutes
Sets – If you are an endurance athlete, this exercise can dramatically improve your leg strength, which is particularly beneficial for hill climbs.
- Set treadmill to jogging speed
- Work up to 6-12% incline
- Adjust treadmill speed to allow for 30-second sprints
- Sprint for 30 seconds; rest for 30 seconds
You can also modify your running routine by adding in different types of exercises between your treadmill reps.
Wright offers private and small group cardiovascular training at Cooper Fitness Center along with personal training. To schedule a session with him, visit the Cardiovascular Training web page or call 972.233.4832.