The treadmill is a very useful training tool. Many athletes of many different sports use the treadmill as a tool to not only increase their level of conditioning, but also as a means of increasing peak speed and power. Power can be increased through strength training and other means, but the treadmill has gained popularity as means of developing power. Some entire training programs have been developed around this concept. Treadmills are easily accessible at most training centers and are found in many homes making it easy for just about anyone to use treadmill to gain power.
Step 1
Increase speed in slow, steady increments. Start with a speed that forces you to run at a comfortable pace. This should be faster than a jog but much less than a sprint. Every 30 seconds, increase your speed for 10 seconds, and then return to the lower pace for another 30 seconds. When you increase your speed, it should be to a level to where you can almost not keep up with the belt. This increase in speed results in an increase in leg turnover, and overall speed and power.
Step 2
Run with the treadmill at an incline. Start at a small incline of 5 percent and a speed that forces you to run quick but not close to your maximum speed. Run for 10 seconds using proper high knee punch. Jump your feet to the sides of the treadmill and rest after 10 seconds. While resting, raise the incline by 1 percent. Holding on to the side rails for support, jump back onto the treadmill and run for another 10 seconds. Continue repeating until you are fatigued or you have maxed out your treadmills incline. Slight increases in the level of incline that is used during training can result in great gains in power.
Step 3
Set up a video camera or use a mirror to provide visual feedback. Visual feedback will allow you to know what your running form truly looks like so that you can make any adjustments needed. The video camera or mirror should be placed to your side to capture a profile view. If possible, set up a second view from the front. Run at top speed with the treadmill at the maximum angle you can handle. Punch your knees high while you run, and drive your feet forcefully to the treadmill with each step.
Tips and Warnings
- Participating in a strength-training program will increase your muscle mass and can result in a more powerful sprint.
- To avoid injury, use a proper dynamic warm-up with a few minutes of walking. Be cautious at all times, as treadmills can be very dangerous if used improperly.
References
- "Strength and Conditioning Journal;" Treadmill Running to Improve Speed; Lee E. Brown; June 2002
- "Journal of Strength and Conditioning Research;" Predictors of Sprint Start Speed: The Effects of Resistive Ground-Based vs. Inclined Treadmill Training; Gregory D. Meyer, Kevin R. Ford, Jensen L. Brent, Jon G. Divine, Timothy E. Hewett; August 2007
- "Journal of Strength and Conditioning Research;" The Effects of Treadmill Sprint Training and Resistance Training on Maximal Running Velocity and Power; Ryan E. Ross, Nicholas A. Ratamess, Jay R. Hoffman, Avery D. Faigenbaum, Jie Kang, Aristomen Chilakos; March 2009
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