Though the treadmill should not replace all your sprint practice sessions on the field or the track, it does allow you to exercise at a specific speed, elevation and duration. Sprinting on a treadmill once a week can improve your sprinting performance. Sprinting outside, while a must for your muscles and joints to perform well, makes it easier to slow down compared to sprinting on the treadmill. You are more likely to run fast on a spinning belt than you are on a fixed surface.
Speed
Whether you are using a typical treadmill found in your local gym or a high-speed treadmill that can go faster than 20 mph, the goal of practice sprints is to ultimately increase your speed. You can improve speed by increasing the frequency or length of your stride. Sprinting on a treadmill at a specific speed can help you accomplish both, increasing your sprint speed. Create spreadsheets for every type of sprint workout, ensuring you have columns for your speed, the duration of each speed and the incline. Use this data to compare your performance and to slowly increase the speed and the intensity at which you perform each workout.
Duration
Using a treadmill is an easier and more effective way to monitor the duration of your sprints than sprinting outdoors. Proper sprinting mechanics means you are facing forward, your arms are pumping forcefully, your fingers and palms are straight, and your pelvis is forward and stable. If you are sprinting outside, you have to break optimal sprint form to look at your watch or stop your timer if your goal is to run a specific duration or beat your prior time. By using a treadmill, you can immediately see your duration, ensuring you are sprinting for a specific amount of time, improving your performance.
Safety
Sprinting is a very intense form of exercise. Ensure the treadmill you are using is a commercial grade treadmill because it needs to have the shock absorption system you need to reduce your risk of joint injuries. Choose a treadmill with long rails, spanning at least half the length of the treadmill. The programming of the machine should require pressing no more than three buttons to change your speed. Finally, the treadmill should be equipped with an emergency stop button. Complete a 15-minute warm-up alternating between walking and jogging then a quick stretch to prepare your body for the more intense exercise to come. This will reduce your risk of sprains and strains. Your first two sprints should be fast, but not all-out; use them as preparatory sprints, readying your body for a very hard session. Hold the rails of the treadmill and straddle your feet to either side if you lose your balance or feel sick.
Considerations
Practicing sprints on the treadmill will enhance your sprint training if you closely monitor your training and your performance. It is best to have a coach record your data. However, if one is not available, you may place a spreadsheet or sticky-pad on the treadmill, recording your data as you go. Perform a baseline test of sprints on the field and record your results. Then, incorporate treadmill training for four sessions over the course of four weeks. Complete the same sprint tests, comparing your data.
References
- “Journal of Strength & Conditioning Research”; The Effects of Treadmill Sprint Training; Ryan Ross et al; March 2009
- “Strength and Conditioning Journal”; Integrating High-Speed Treadmills into a Traditional Strength and Conditioning Program for Speed and Power Sports; Mitchell Hauschildt; April 2010
- “Journal of Strength and Conditioning Research”; Predictors of Sprint Start Speed: The Effects of Resistive Ground-Based Vs. Inclined Treadmill Training; Gregory Myer, et al; August 2007
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