31 Mar '12, 12am

When (and how) to dial up your running routine: #runningtips

Once you've been hitting the pavement at least three days a week for two months, you may want to take your runs to the next level—by trying a hillier route, taking time off your regular loop, or entering your first race. Why push it? Because challenging yourself to work harder stimulates your mind and strengthens your muscles. Here's how to meet new goals while keeping your injury risk low. Add This: HILLS WHY Hill workouts improve your leg strength. HOW Start with a hill that is about 40 to 50 steps in length. As you approach the incline, slow your pace and shorten your stride. Maintain your leg cadence, and you'll find yourself going up with confidence. Walk back down for recovery. Do two hills on the first session, adding one every workout until you're up to six. WHEN Once a week. Try different hills each time. Add This: SPEEDWORK WHY Running fast trains your heart, lun...

Full article: http://www.runnersworld.com/article/1,7120,s6-238-520--13...

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