30 Jun '15, 6pm

You can make hill workouts tougher by doing them on sand:

You can make hill workouts tougher by doing them on sand:

Percy Cerutty, coach of Australia's 1960 Olympic 1500-meter winner Herb Elliott, favored sand-dune workouts for their ability to build speed, strength, and endurance. At Cerutty's seaside base, Elliott would sprint up a dune as many as 50 times in a row. The result: He retired never having lost a mile or 1500-meter race. Dune training has become a rite of passage, from the coast of Wales (where Steve Ovett, the record-setting British miler, trained) to the shores of Lake Michigan (where American 5K record holder Molly Huddle tested herself as a college student). Here's what you need to know to try it. The Benefits Running on loose, dry sand takes 20 to 60 percent more energy than running on grass. Plus, soft sand absorbs some of the energy from your foot strike instead of pushing you forward, and forces you to activate more lower-leg muscles to stay upright. The result is ...

Full article: http://www.runnersworld.com/the-fast-lane/just-dune-it?ci...

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