To improve your hill sprints, run uphill for about 150 m at 90-95% of your maximum effort. Repeat this drill six to ten times. Make sure to take long, powerful strides and engage your core. Rest on the walk or jog down the hill. 5. TRAIL RUNNING “Take advantage of the benefits...
Training for hill climbingcertainly demands some focus. The research suggests that proficient uphill running can improve average running speed, and that varying the gradient, step length and steps per minute, as well as intensity of the run, should be considered when developing an uphill training ...
Speed is key when taking part in a race or marathon where time is of the essence. But, this is not always the case and depends largely on the type of running you’re doing and your goal. Runners should, instead, focus on improving their pacing, form, and cadence to improve their runn...
However, if you manage to improve your Polar Running Performance Test score, it’s probably that either your running economy or maximal oxygen consumption (VO2max) has improved (or both). Factors that affect your running economy Muscle fiber type: athletes may be predisposed to a better or ...
But if you keep your nose over your toes (don’t lean too far forward or backward), your balance should improve and your footing will likely feel more secure. One tip that’s helped me move faster on the downhills: planning my foot plant before each step to stay balanced. If you’re...
Find the flattest route possible until you are comfortablerunning a mile. Gradually add hills once you have the one-mile distance under your belt. Ease your pace as you approach the incline to ensure you don’texhaust yourselfand start walking. Tell yourself you'll slow on the uphill, but...
As always,sleep,hydration, and nutrition all play a role in keeping your body happy, healthy, and primed to improve running speed. 8. Sharpen Your Mental Game to Sharpen Your Speed Mental toughnessplays a big role in running at uncomfortable speeds. When your legs feel heavy and the pace ...
The muscles recruited when running over hilly terrain are the same muscles used for powering your sprints. This will help strengthen your legs, lungs, as well as the heart. It is an excellent workout, as the strength you build running inclines can greatly improve your sprinting speed to a...
If you can maintain your downhill running speed in longer races, and improve technical descending, there are opportunities to improve race times. How often should you practice downhill running? Unfortunately, it may not be as simple as going out and doing downhill repeats as you may do for ...
If you want to find out what kind of runner you are, what kind of shoes would be best for you, what kind of injuries you might be prone to, or even if you feel like you could improve your running form, great news – you’re in the right place!