24 Sep '13, 3pm

Worst-kept secret in running: If you want to improve strength and speed, #runhills.

Worst-kept secret in running: If you want to improve strength and speed, #runhills.

It's the worst-kept secret in running: If you want to improve strength and speed, run hills. Recently, I did a trail run in Seattle with Tony Young, the world record-holder in the mile for men age 45–49 (4:16.09). Tony stopped at a point where the trail split, and he pointed up one fork, a 300m woodchip incline. "See this hill?" said Tony. "If I beat you for the masters cross country title in December, this hill will be the reason why." Tony's faith in the power of hills has precedent. In the 1960s, New Zealand coach Arthur Lydiard used hill training to propel his country's distance runners to international acclaim. Sebastian Coe relied on hills for the strength that netted him 11 indoor and outdoor world records in the late '70s and early '80s. And the slopes of the Great Rift Valley have lifted Kenyans to domination of the world distance scene for decades. So why don't m...

Full article: http://www.runnersworld.com/race-training/mastering-hill-...

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