Exercises that are designed to increase speed are usually performed on a track or gym. However, bad weather or lack of time may prevent you from going outside to train. You need to rely on a good piece of home fitness equipment for good speed training. Among much fitness equipment, the treadmill is a popular choice for home gyms. And the good thing is that you can use it for speed training. So how to speed train on a running exercise machine? Continue reading to learn everything you need to know about speed training on a running exercise machine.
How speed is measured on a running exercise machine?
A running exercise machine measures speed with either kilometers per hour (kph) or miles per hour (mph). The mph measurement is largely used in the United States but kph is mostly used in many countries such as Australia and Canada in measuring running exercise machine speed. Some running exercise machines can show both measurements but they usually default to which country you bought the running exercise machine. The running exercise machine’s speed range also differs by model or brand. Cheaper running exercise machines can only raise at 12.9 kph or 16.1 kph while the more expensive ones can top out at 19.3 kph. Make sure you are aware of the motorized treadmill’s speed range before buying one to guarantee that it will suit your fitness goals.
How to build a running exercise machine sprint workout?
There are some things to keep in mind before you do a sprint workout. A running exercise machine sprint workout is not the best idea for beginners. You should have at least 6 months of running experience before you want to start a sprint workout. It is better if you try a gentle interval workout first so that you will get your body used to the impact of running. Below are some of the things you should know about how to build a running exercise machine sprint workout.
1. Set your speed capacity
When setting your speed capacity, you want to aim for a speed that feels very fast but does not demand all your energy. Nevertheless, you should always begin your sprint at a speed that is a little slower than you think you can run. This is to ensure that you will be sprinting safely. Check yourself after a few sprints. If you feel like it is challenging, then that must be the ideal speed for you. However, if it does not challenge you, you can increase the speed at each interval.
2. Decide the number and length of your sprints
Generally, a sprint should last around 20 to 30 seconds to gain its benefits. Doing it longer will create lactic acid that will make you feel tired. However, if you want to target your maximum speed, the longest you should stick to is around 45 seconds. Otherwise, you will begin to experience muscle fatigue. You will need a recovery period in between sprints which should be a four-to-one rest-to-work ratio. This means that if you are sprinting for thirty seconds, you need to rest for 2 minutes in between. The more skilled you are, the briefer your rest intervals should be. The number of running exercise machine sprints you must do depends on your fitness level. If you are a beginner, you can aim around 4 to 5 sprints while more advanced runners can aim for 10.
3. Include Incline
Including an incline in your running machine workout can increase your calorie burning and heart rate and can activate the muscles in your lower body. Working out on an incline lets you train as if you are in an actual terrain. Just like what you do on your speed, set your incline lower and slowly add to meet your running style and comfort level.
Which running exercise machine workouts increase your running speed?
Incorporating interval workouts at least once a week into your training routine can help increase your running speed and possibly improve your endurance by using a running exercise machine. Here are some running exercise machine workouts that will make you run better and faster.
1. Running exercise machine interval workout for speed
Here is an example of a running exercise machine interval workout for speed that you can do at home.
Warm-up
Warm up by doing a 3-minute drill which includes leg swings, high knees and butt kicks. Then perform a 5-minute run which is a tad faster than jogging at a one per cent incline.
Workout
- Perform 4 x 2 minutes at a fast pace then do a one-minute recovery jog or walk.
- After finishing your fourth round, perform a recovery walk or jog for three minutes.
- Perform 4 x 2 minutes at a fast pace then do a 30-second recovery jog or walk.
- After finishing your fourth round, perform a recovery walk or jog for three minutes.
- Perform 4 x 40 sec. at a sprint pace, then do a forty-second recovery jog or walk.
Cooldown
Cool down by jogging for three minutes.
2. Descending ladder running exercise machine interval workout
The secret to this exercise is to increase your efforts as you lower the intervals’ length. This will teach you to flip gears faster as well as to find speed and turnover after a brief recovery time.
Warm-up
Perform an easy jog for ten to twenty minutes.
Workout
- 3 minutes of running at 74% of your maximum effort then continue with a one-minute recovery jog or walk.
- 2 minutes of running at 80 to 85% of your maximum effort then continue with a one-minute recovery jog or walk.
- 1-minute run at 90% of your maximum effort then continue with a one-minute recovery jog or walk.
Cooldown
Cool down by jogging for 10 to 20 minutes.
3. Running exercise machine interval workout for endurance
The objective of endurance training is to train your body to be able to work out well during longer time intervals. The trick to this training is to vary your speed and not stay at a constant pace.
Warm-up
Walk for five minutes at a mild pace. Then do a side shuffle on the treadmill for about fifteen to thirty seconds on each side. Next is to do some butt kicks, high knees and quick steps for about half a minute. Jog at a relaxed rate for 5 minutes.
Workout
- Begin your exercise at a speed that is half of your fastest pace that you can hold for a 60-second spring at a 0 per cent incline.
- Perform a five-minute run then try to increase your speed by 0.8 kph for every minute.
- Do a recovery jog for two minutes.
- Repeat six times by boosting each set’s beginning speed by 0.8 kph more than your first starting pace.
Cooldown
Cool down by jogging for several minutes.
4. Pyramid running exercise machine interval workout
Pyramid-style exercises like hills provide the same advantages as speedwork. Some benefits of hills include a higher calorie burn, enhanced running economy, and better stride.
Warm-up
Warm up by doing a 3-minute drill that includes leg swings, high knees, and butt kicks. Then perform a 4-minute run which is a tad faster than jogging at a one per cent incline.
Workout
- Ninety seconds at a quick pace at a 1% incline, then do a recovery jog or walk for forty-five seconds.
- Ninety seconds at a quick pace at a 2% incline, then do a recovery jog or walk for forty-five seconds.
- Ninety seconds at a quick pace at a 3% incline, then do a recovery jog or walk for forty-five seconds.
- Adjust the incline to five per cent, then run for 2 minutes, 3 minutes and four minutes, then do a forty-five-second recovery jog or walk for each interval.
- Adjust the incline to four per cent, then run for 2 minutes, 3 minutes and four minutes, then do a forty-five-second recovery jog or walk for each interval.
- Adjust the incline to three per cent, then run for 2 minutes, 3 minutes and four minutes, then do a forty-five-second recovery jog or walk for each interval.
- Perform 3 x one minute at a five per cent incline then continue with a forty-five-second recovery jog or walk.
Cooldown
Cool down by jogging for 3 minutes.
5. Alternating float running exercise machine interval workout
This workout pushes your body to acclimatize to different speeds, unlike other workouts that only focus on one or two speeds.
Warm-up
Do a light jog for ten to twenty minutes.
Workout
- 2 x 2 minutes on intervals and 2 minutes float.
- 4 x 1 min. on intervals and 1-minute float.
- 4 x 30-seconds on intervals and 30 seconds float.
- 4 x 15-sec. on intervals and 15 seconds float.
- Then four, 15-second intervals followed by a fifteen-second float.
- Do a recovery walk or jog for 3 minutes.
- Repeat steps 1 to 4.
Cooldown
Light jog for ten to twenty minutes.
6. Uphill running exercise machine interval workout
The uphill motorized treadmill interval workout will help you discover speed on an incline in sudden bursts, and then allows you to flaunt the strength that you have developed by increasing the speed when you run on a flat surface in the second round.
Warm-up
Walk at a moderate rate for five minutes. Then do a side shuffle on the running exercise machine for about fifteen to thirty seconds on each side. Next is to do some butt kicks, high knees and quick steps for about half a minute. Jog for the remaining time.
Workout
- Begin your exercise at a speed that is half of your fastest pace that you can hold for a 60-second spring at a 0 per cent incline.
- Perform a six-one-minute run followed by a one-minute recovery jog or walk. Raise the incline by one per cent in each interval—from 0% to 5%.
- Perform a four-thirty-second run followed by a one-minute recovery jog or walk. With each interval, raise the speed by 0.8 kph.
- Perform a six-thirty-second run followed by a one-minute recovery jog or walk. Begin at your quickest pace and after each interval, raise your speed by 0.2.
Cooldown
Cool down by jogging for a few minutes.
7. Race pace running exercise machine interval workout
This workout is excellent for people who are training for a marathon. The race pace running exercise machine interval workout will train you to get at ease with your goal pace and still have sufficient gas left when going through a much tougher level.
Warm-up
Do a light jog for ten to twenty minutes.
Workout
- One mile of running at a marathon pace.
- Four 90-second runs at 80% of your max effort or 10K pace.
- One mile of running at a marathon pace.
- Four 90-second runs at 80% of your max effort or 5K pace.
Cooldown
Do a light jog for ten to twenty minutes.
Speed training on a treadmill not only enhances your running speed but also provides many benefits to your physical and mental health. I hope that several methods of speed training on the running exercise machine introduced in this article can help you!
