You can improve speed and endurance in countless ways. Many things that can be done on your own but useful equipment that can assist you in reaching your goals of improving speed and endurance whether it is to improve your athletic ability or simply for exercise. This equipment can be expensive but can also be as simple as finding a hill.
Short Hills
Short hills of 30 to 60 m are a great way of improving speed. By performing sprints up a hill you reduce the range of motion that your leg would normally travel running on a flat surface. By doing this, it will allow your body to be in a more ideal sprinting position and help improve your stride frequency in the process.
Sled Pulls
Sled pulls should be performed using a tow attached to a sled wrapped around the waist or around the shoulders. When performing this type of exercise be sure to use a weight that will offer subtle resistance to force you to exaggerate proper sprinting mechanics rather than inhibit speed and mechanics to drastically.
Contrast Runs
Although not necessarily equipment, contrasting runs can benefit not only speed but also endurance. Along with the mentioned sled pulls, performing contrast sprints utilizing the resistance of the sled and then a sprint without any resistance can increase your gains in speed. A similar method can also be used for endurance. Contrasting between a moderate pace and a faster pace during a run can fast track your improvements in endurance.
Long Hills
Short hills are beneficial for speed but on the other side of the spectrum, longer hills of 100 to 300 m can aid in increases in endurance. Longer hills can be incorporated into workouts by increasing your workload up the hill and maintaining a steady pace down the hill. This will break the monotony of steady state running and should jump start your results.
Gym Equipment
Various machines found at most gyms are excellent tools for improving endurance as well. Treadmills, exercise bikes, elliptical and rowing machines are the most common, and will all help to accomplish the same goal. These machines are similar in nature and are really based on preference in trying to decide which type of machine to use. Exercise bikes, ellipticals and rowing machines will offer a workout with less impact on joints than running on a hard surface or a treadmill.
References
- "Speed Training"; Dare Bernie.; 1998
- "American Track and Field Resource Guide"; Hart, Clyde. 400 Meter training; 2003
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