Running on a gym treadmill is a great alternative to outdoor sessions when the weather isn\u2019t great for track. And if you\u2019re a sprinter who travels, you can always find a gym<\/a> treadmill (the same can\u2019t be said for a decent running track). Find a gym near you that\u2019s got a good cardio suite by using Hussle\u2019s gym finder.\u00a0<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”c__full” _builder_version=”4.16″ _module_preset=”default” background_color=”#ebf0f1″ custom_padding=”30px||30px||true|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.16″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n In this treadmill workout, your pace will increase as the intervals get shorter. It\u2019s a great way to work on your speed under the controlled environment of a treadmill.<\/p>\n 5 minute walk\/jog warm up Repeat this sequence 2-4 more times for the total workout. Only push for 4-5 sets if you can maintain the pace and effort required.<\/p>\n Hill work is a great way to build leg power and drive. You can replicate hill reps on a gym treadmill for an effective gym workout<\/a> for sprinters.<\/p>\n 5 minute walk\/jog warm up Repeat for a total 10 sets.<\/p>\n This simple sprint workout replicates a track session, without external factors like wind or weather so you can really go for it.<\/p>\n 5 minutes walk\/jog warm up Repeat for a total 10 sets.<\/p>\n Short sprints mean higher intensity, so make sure you push it on this short sharp treadmill workout.<\/p>\n 5 minutes walk\/jog warm up Repeat for a total 10 sets (20 minutes active workout time)<\/p>\n Don\u2019t shy away from strength training<\/a> as a sprinter. The best gym exercises for runners will increase muscle in all the right places, making you a more powerful sprinter who\u2019s less prone to injury.<\/p>\n Squats should always be in a sprinters gym workout because they target all the big leg<\/a> muscles which will boost your sprinting speed. You don\u2019t have to stick to classic barbell back squats. Mix up your sprinters gym workouts<\/a> with front squats, goblet squats, or bodyweight squats.<\/p>\n Keep track of how your legs recover from squats so you can programme the best workouts for sprinters like you. If you discover that you don\u2019t run well the day after squatting, space out your running workouts and weights workouts to give your body<\/a> more recovery.<\/p>\n Walking lunges are a great option for runners because they combine resistance training with the natural movement of your knees, ankles and hips. Start with unweighted walking lunges and progress to holding a kettlebell or dumbbell at your chest, or even two weights down by your sides.<\/p>\n Walking lunges can be a good finisher to a treadmill workout session, especially if you keep the weight light<\/a>.<\/p>\n Not all weight training has to involve barbells and dumbbells. Use the cable machine in your gym<\/a> to do targeting strength work to support your running. Cable hip flexion exercises strengthen the five important muscles that support the big hip joint so you can generate more sprinting power and hopefully steer clear of injury.<\/p>\n Lower the cable attachment point to the floor and attach an ankle loop to the cable. Put the loop around one foot and stand facing away from the cable stack. Brace your core and glutes as you lift the leg off the floor, foot flexed and leg straight. Do 10-12 controlled reps and repeat on the other side.<\/p>\n As you know, sprinting isn\u2019t all about the legs. Your lower back does a lot of the work, producing power and stabilising your hips. Use your sprinters gym workouts to strengthen and support your lower back.<\/p>\n You don\u2019t need any equipment to do back extensions. Lie on a mat, face down, with your arms by your hips. Think about pressing your hipbones into the floor. On an exhale, lift your chest and arms off the floor (keeping your neck straight by looking at the floor ahead). As you progress this movement, you can have your arms out in front of you. <\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” custom_padding=”30px||||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”||||true|false” global_colors_info=”{}”]<\/p>\n The gym can be a sprinters secret weapon. Use the treadmill when you\u2019re in a rush, can\u2019t get to track, or when the weather is bad. It\u2019s a great way to do controlled sprint workouts without any external variables getting in the way. And the best strength training<\/a> exercises for sprinters will help you build strength and stability in all the important muscles, so you can generate power and get even more from your running workouts.<\/p>\n <\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Conversion-Banner-scaled.jpg” title_text=”Conversion Banner” url=”https:\/\/www.hussle.com\/” url_new_window=”on” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" Want to boost your sprinting speed and power with gym workouts for sprinters? Here are the best cardio and weight training gym exercises sprinters can do.Best Gym Exercises for Sprinters As a sprinter, you spend your life running repeats at the track or out on the road. But you know that with some smart, tailored […]<\/p>\n","protected":false},"author":26,"featured_media":7827,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\u00a0\r\n\u00a0\r\n When you're looking to increase fitness<\/b><\/a>, stamina, or perhaps lose a bit of weight, we've all been told the top tip of taking the stairs rather than the lift. Increasing your heart rate and working the muscle in your legs, workouts with a step have been popular since the 1980s. Since the days of step classes and neon Lycra.<\/p>\r\n\r\n But the step machine in the gym can get overlooked. It gets branded as boring. Truth is, the stair climber can deliver an efficient and well rounded workout, whether used as part of a wider gym routine or on its own for a whole workout<\/a> session.<\/p>\r\n\r\n So let's delve into the stair climber benefits. You might soon find yourself swapping that treadmill workout for a stair climber workout. Or combining the two.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The stair climber does what it says on the tin and simulates walking up stairs. Unlike some of the other scary looking gym equipment<\/a>, it's very easy to use. It rotates steps to simulate climbing a flight of stairs and you can vary the resistance and speed.<\/p>\r\n\r\n There are two types of gym stepper machines, the pedal type steppers and the step mill.<\/p>\r\n\r\n The pedal steppers require you to push down on pedals and keep your body mostly still as you do so meaning it gets your core more involved. Whack up the resistance or take smaller or larger steps as you prefer, to vary the difficulty level.<\/p>\r\n\r\n The step mill is more like a traditional flight of stairs, that moves like an escalator. Up the speed or take the steps two at a time for a more challenging workout variation.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n StairMaster is actually a brand. Hence the use of capital letters. Call it a step machine, stepper, stair stepper, StairMaster, stepmill, Power Climb mill, stairclimber or stepping machine \u2013 they are all the same thing.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The golden rule is: don\u2019t slouch. Step machine benefits are maximised when you hold the handrail as little as possible and keep your core strong. Keep your feet flat and avoid coming up onto your tiptoes. Don\u2019t let your knees stick forward of your toes. If your knee comes forward too much it stresses your knee joint and quadriceps tendon.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n Stair climber benefits are huge. A step machine workout is a good bit of cardiovascular exercise, burning calories as it increases your heart rate and gets your blood pumping. If weight loss<\/b><\/a> is your goal, you can help create that calorie deficit here. It's also low impact compared with other cardio machine workouts, like the treadmill. A plus for those with joint issues.<\/p>\r\n\r\n But it can also double as strength training<\/b><\/a>. The repetitive motion of using your legs to push yourself up is a great way to test that endurance and activate the muscles in your lower body<\/a>. Stair climber workouts are great if you're looking to tone your lower body.<\/p>\r\n\r\n Additionally, this exercise gives your core muscles a decent workout too. Having to readjust your balance as you climb helps you to develop a stronger core<\/b><\/a>. Make sure you keep an eye on your posture to make this efficient and ease lower back pain. <\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n It definitely lets you be more efficient with your stair climbing workout. <\/p>\r\n\r\n Real stairs don't provide you with differing levels of resistance like the stepper in the gym. The harder your step, the harder your muscles are working, and the more likely you are to start to tone your lower body.<\/p>\r\n\r\n An interesting point is that if you\u2019re climbing real stairs, you're going to be coming down them again. Going downstairs can place a strain on your joints, especially the knees. Anyone who's experienced knee problems like runner's knee will know the pain of walking down stairs. As you are always on the upward climb on the stair stepper, there is no strain on your joints.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n If you're new to it, start with 15 minutes. That way you can test out your resistance and speed. Gradually build up so you can stay on the stair climber for 30 minutes. For the average person, a 30 minute stair climber session can burn around 200-300 calories.<\/p>\r\n\r\n Aim for a speed of about 60-80 steps a minute. But it's also great to mix it up. Try periods of faster speed or increased resistance followed by rest. That way you can build up both your stamina, endurance, and give every muscle in your lower body a good workout.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The benefits of gym treadmills are that you run less risk of injury than pounding the pavements. Gym treadmills are easier on your joints than a hard concrete pavement and there\u2019s no injury-causing uneven ground to worry about. As a general rule, running is an extremely efficient cardio and therefore calorie burning activity.<\/p>\r\n\r\n Gym stair steppers share the same benefits of the reduced impact, but aren't as calorie busting as running. However, it can be seen as a form of strength training too, which running can't really. Stair climbers can work every muscle in your legs if you're using them correctly.<\/p>\r\n\r\n And if you're the clumsy type, it\u2019s hard to fall off a stair stepper. So if you like to zone out and watch TV in the gym while you exercise, this one is for you.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The burn belly fat question is one that comes up every time.<\/p>\r\n\r\n Whilst you can\u2019t spot reduce and target fat loss to particular areas of your body, you can burn belly fat by reducing the overall amount of calories that you take on board and burning fat with aerobic exercise. Therefore the stair stepper will burn belly fat as part of a calorie burning workout, as it is a good aerobic exercise.<\/p>\r\n\r\n Stair climber workouts also works your stomach muscles and strengthens your core, engaging those muscles underneath the belly fat and helping to keep your tummy toned.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n There are plenty of gyms with StairMasters. <\/p>\r\n\r\n Most gyms will have a StairMaster or similar machine. If you\u2019re not sure if your favourite gym has a stair climber, ask one of the gym instructors. Just as you would expect to find a treadmill in most gyms, you can expect to find a stepping machine too, especially in the larger gyms.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The beauty of the stair climber is there are actually lots of variations you can do on the machine in addition to just walking up stairs.<\/p> \r\n\r\n Incorporating additional movements such as a lunge, a squat, an overhead press, or even adding a resistance band is a great way to making your workout<\/a> even more efficient at working the muscles in your body.<\/p>\r\n\u00a0\r\n\r\nhttps:\/\/www.youtube.com\/watch?v=ZfjoRT8Zl48\r\n\u00a0\r\n\u00a0\r\n\r\nDescending Sprint Workout<\/h3>\n
Sprint 60 seconds at 75% max effort
Jog 60 seconds recovery
Sprint 40 seconds at 85% max effort
Jog 60 seconds recovery
Sprint 20 seconds at 95% max effort
Jog 2 minutes recovery<\/p>\nHill Sprint<\/h3>\n
Increase the treadmill to a 10% incline
Sprint 90 seconds at 90% max effort
Decrease the treadmill to 2% incline
Jog for 2 minutes recovery<\/p>\n60 Second Sprint, With 60 Second Recovery<\/h3>\n
Sprint 60 seconds at 75% max effort
Jog 60 seconds recovery<\/p>\n30 Second Sprint, With 90 Second Recovery<\/h3>\n
Sprint 30 seconds at 85% max effort
Jog 90 seconds recovery<\/p>\nWeight Training Exercises for Sprinters<\/h2>\n
Squats<\/h3>\n
Walking Lunges<\/h3>\n
Hip Flexion With a Cable<\/h3>\n
Back Extensions<\/h3>\n
The Best Gym Workouts For Sprinters<\/h2>\n
What is the stair climber?<\/h4>\r\n\u00a0\r\n
What is the difference between a StairMaster and a stepmill?<\/h4>\r\n\u00a0\r\n
How do you use the stair climber?<\/h4>\r\n\u00a0\r\n
What does the stair climber do for your body?<\/h4>\r\n\u00a0\r\n
Is the stair climber in the gym better than real stairs?<\/h4>\r\n\u00a0\r\n
How long should you stay on the stair climber?<\/h4>\r\n\u00a0\r\n
Which is better, the treadmill or stair climber?<\/h4>\r\n\u00a0\r\n
Does the stair climber burn belly fat?<\/h4>\r\n\u00a0\r\n
Where can I use a Stair Master?<\/h4>\r\n\u00a0\r\n
Stair climber workouts<\/h4>\r\n\u00a0\r\n
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