Gaining Endurance and Speed

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xxbabygurl

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Hey. I'm 13 years old, 14 in December. :)
I want to gain speed in my running and also endurance. The only equipment I have are a stationary bicycle, treadmill, and skipping rope. :p I can't run outdoors because it's wet and cold out and im not allowed out myself. :rolleyes: Thanks in advance for whoever answers!:D :cool:
 
HI! well sprints are good for gaining speed but since u cant do those inside you probably want to do some high intensity cardio if you want to get faster. if you do HIIT (intervals of time in which you switch intensity from as fast as possible to fairly steady for a resting period) on the bike or tredmill chances are youl get faster and its a great workout.

for endurance, running at a steady jog for a while on the tredmill will be good and jumprope is also good cardio to build up endurance.

its a bummer you cant go outside because sprints are great for increasing speed.
 
Proteinboy said:
HI! well sprints are good for gaining speed but since u cant do those inside you probably want to do some high intensity cardio if you want to get faster. if you do HIIT (intervals of time in which you switch intensity from as fast as possible to fairly steady for a resting period) on the bike or tredmill chances are youl get faster and its a great workout.

for endurance, running at a steady jog for a while on the tredmill will be good and jumprope is also good cardio to build up endurance.

its a bummer you cant go outside because sprints are great for increasing speed.
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how long should i do HIIT for?
and i might start running outside in the spring or when the weather gets better because theres snow outside so i obviously cant run outside now. :p
thanks for answering!
 
xxbabygurl said:
how long should i do HIIT for?
and i might start running outside in the spring or when the weather gets better because theres snow outside so i obviously cant run outside now. :p
thanks for answering!
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You should do HIIT, at your age and measurments, 2 days a week IMO. HIIT should be no longer than 30 minutes, but I am not completely certain with you, you probably don't want to do it too intensely or for too long.

Like PB said, one of the best ways to gain speed is through sprints. Look into it during the Spring if you're allowed. :) GL
 
Okay, thanks for your reply. :) I'll probably only run twice a week anyways due to lack of time.
And is it possible to do HIIT while skating? But I can't really skate that fast...
 
lol...if you can skate hard enough to wear yourself out then yes. are you talking about ice skating or roller skating?

you can basically do HIIT with any form of cardio (swimming, biking, skating) as long as you can do it intensly for your high intensity interval and then reduce the intensity for the rest interval. the emphasis is to really give 110% when you are in your high intensity interval and then have a brief but sufficient rest interval. as long as your doing that, its HIIT. :) good luck
 
Proteinboy said:
lol...if you can skate hard enough to wear yourself out then yes. are you talking about ice skating or roller skating?

you can basically do HIIT with any form of cardio (swimming, biking, skating) as long as you can do it intensly for your high intensity interval and then reduce the intensity for the rest interval. the emphasis is to really give 110% when you are in your high intensity interval and then have a brief but sufficient rest interval. as long as your doing that, its HIIT. :) good luck
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lol i meant ice skating.
thanks for all the info bout HIIT, you guys. :)
 
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