Are there any exercises I can do at home That can help me increase my running speed, with or without weights?
371113
i'm just making this up, but maybe running in place really fast.. like all out exertion.. and try getting your knees up pretty high as you do it.. i think any exercise where you give a burst of all-out energy would help and just keep adding seconds to this exercise...\n\nor doing really fast stair running, up and down the stairs in your house.. just don't get hurt!\n\ni think these suggestions would be better for a sprinter though, not distance, now that i think of it...\n\nthe only thing i know that helps the speed of distance runners is tempo runs.. which i'm sure you already know about..\n\nwell, sorry about my random babbling\n\ni hope some of my ideas help!\n\ncheck out:\n\nrunnersworld.com
916874
Do some running,\nit will help you a ton!
1086841
Just practice! \n\nyou need to work on getting yourself a little fitter, a little stronger and a little more flexible and balanced  - when combined these will make you more athletic\n\ntry then to maybe run 3 times a week and vary how you ran - do one longish slow run, one intervals - sprint-jog-walk and one in a park maybe sprinting and jumping etc\n\ndo a yoga or pilates session for balance and flexibility \n\nmaybe do 2 sessions a week in the gym to improve strength \n\nand once a week play something like flag touch or basketball where a lot of skills are needed \n\n\ngive yourself 3 months and I bet your ahtletic ability has gone way up!\n\nif not - well your body will look great from all the exercise!
707786
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.
761636
Bag the weights they are not the best thing for distance running.  I use to run repeat 1/4.  Here was a typical speed practice for me.  7-10 LSD then to the track after about a 10 minute recovery jog.  I would then run 1/4 under 65 until I hit 20 or if I went over 65 on anyone of them.\n\nA good friend of mine swears by sprints up hills.  I also Incorporated this when I quit running and started coaching.  Had great success with it.\n\nI also found that I could reduce my mileage if I upped my speed.  I would do my training miles in a sub 6:00 minute pace.  That way if I had an hour I knew I could get in 10 miles.  Yeah, there were some days I went to work smelling bad but I got my 10 in for the day!\nThe speed issue is so tough because of the increased risk of injury.  It is a fine line but once you get there it is like magic.\nBest of luck
328918
squats,squats and more squates. dead lifts also do the trick this will help your speed.
491430
Running or biking to build endurance and short sprints to build speed. If you go on the usta.com and click high performance there is a link to exercises to build speed. Also push ups and sit ups are great and just use your own body weight to build muscle.
860189
What event do you do?\nYou can't just jump into hill runs, you have to build your endyurance up, most people who are doing hill runs right ow already did cross country or have 1st phase periodization completed.\n\n1st things. Hill running\naim for a "bouncy" style, good knee lift and maximum range of movement in the ankle.drive hard, pushing upwards with the toes, flexing the ankle as much as possible, landing on the front part of the foot and then letting the heel come down below the level of the toes as the weight is taken. This stretches the calf muscles upwards and downwards as much as possible and applies resistance which overtime will improve your power and elasticity. look straight ahead as you run (not at their feet) and ensure your neck, shoulders and arms are free of tension. Hill work results in the calf muscles learning to contract more quickly and thereby generating work at a higher rate, they become more powerful. The calf muscle achieves this by using more muscle fibres, around two or three times as if running on the flat. The "bouncy" action also improves the power of the quads as they provide the high knee lift that is required.when competing in your sport/event, it can mean higher running speeds and shorter footstrike times.\n\nHill workouts\nShort hill is one which takes no more that 30 seconds to run up and has an inclination between 5 and 15 degrees gradient. The energy source on short hills is entirely anaerobic. You should focus on a running technique which has vigorous arm drive and high knee lift, with the hips kept high, so you are 'running tall', not leaning forwards. 8 to 10 repetitions over 50 metres (sprinters and hurdlers) \n\nMedium hill is one which takes between 30 to 90 seconds to run up. This is the length of hill is a good distance for the middle-distance runner, because it combines the benefits of the short hills with the stresses on local muscular endurance and tolerance of lactic acid. \n\n Long hill is one which takes from 90 seconds to three minutes plus. most of the energy comes from aerobic sources, but if parts of the hill are steep and you are running them hard, there will still be an accumulation of blood lactate. There will be local muscular fatigue in the leg muscles, and possibly in the abdominal muscles too.\n\nStrength development\nSession 1\nNeed a hill with a slope of approx 10% and a length of 200 metres to 400 metres \nRun up at approx 5km pace with rapid stride rate and good knee lift \nRecovery. jog back down \nStart with 2 sets of 4 repetitions and gradually increase over time \n\nSession 2\nNeed a hill with a slope of approx 5% and a length of 1km \nRun up at approx 10km pace with rapid stride rate and good knee lift \nRecovery. jog back down \nStart with 3 or 4 repetitions and gradually increase over time \n\n2nd thing. \nSprinting, again depending on event I could give you specific workouts but I'm only guessing here.\n\nFlexibility and a correct warm up will affect stride length and frequency (strike rate). \n100 metres 10 × 30 metres at race pace from blocks with full recovery\n3 to 4 × 80 metres at race pace with full recovery \n\n400 metres 5 × 200 metres at goal race pace with 10 seconds recovery\n4 × 400 metres at 2 to 3 seconds faster than current race pace with 2 minutes recovery \n\nHope this helps if you need more or can give me more specific info email me.
649491
For speed, do calf raises. All you need to do is stand on stairs with your heels dangling off the edge. Do 3 sets, starting at 25 a set and working your way to 50. This will also improve your quickness and jumping. \n\nFor balance, try doing squats and situps. Situps will improve your core strength and help stabilize you.\n\nFor hand eye coordination practice playing catch.\n\nAnother fun way to do all of these at once is to play tennis. Even without a partner, hitting against a wall will improve all three areas.\n\nGood luck.
991144
swimming or running is very good probably the best you can do...you could also turn on the radio and just dance around the house for as long as you can each day...that'll really tone everything nicely and you can do it at home.
184175
you can do a variety of exercises with little-to-no equipment. bodyweight exercises such as push-ups are great. If you invest a little bit of $$$ you can get a used barbell and some free weights & make a complete routine from scratch. Use a heavy object (depending on your strength level now, something possibly as light as a dictionary) for lying pullovers; use heavy handheld objects (i.e. a soup can) for overhead tricep extensions. Do farmers walks with buckets full of water or sand; do lunges the same way. Hook your ankles under the edge of your sofa and do reverse hamstring curls. If you can go to a park you can really get a good free workout: chins and dips on the monkey bars, step-ups on a park bench, etc.
100526
Weight Training.  Here's a complete list of exercises:\n\nhttp://www.preventdisease.com/fitness/Strength_Exercises.html
951539
In addition to what James said, I'd incorporate jump training.  Find (or build) something sturdy about 30" high.  Squat down, then jump on it.  Do 3 sets of 10-12 reps.  When it gets easy, increase the height.  \n\nThere is a corrolation between vertical leap and quickness.  High concentration of fast twith muscles and lower weight will result in quicker running and quicker moves, both forward/backward and laterally.
870847
work out your legs and keep running\nb
761740
Do half mile and mile repeats fast enough to where when you get the end you don't feel like you can go faster.   \nYou could do any combination of: \nfast 1 mile\n5 minute rest\nfast 1 mile\n5 minute rest\nfast half mile\n5 minute rest\nfast half mile\n\n\nThis will help build your speed.  Do this 2 or 3 times a week.  Also 1 or 2 times a week you should build up your endurance by running a moderate paced 3-5 miles or more if your up to it.  And if you have the time 1 day a week you should run hill repeats.  Hills are great at strengthening your legs which can make you faster!
721715
If you want tone, nothing beats good old fashioned running (esp on incline), stairs, or lounges.\n\nIf you want bulk, try squats, leg curls & extensions.  Higher weight/fewer reps.
1099970
run lots of wind sprints\nrun suicides in the Gym\nrun steep stairs if available on a hill in your home town\nif there is a sand pit in your area run up the sand hills to get your legs alot stronger. if your old enough lift weights.anything you do to make yourself stronger will help out tremendously. good luck