If you're looking to increase your speed, the folks over at Runner's World say that one of the best ways to develop power and speed is to run 10 seconds uphill — as fast as you possibly can. 
Here's why:
"The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Brad Hudson, coach to distance running stars. "The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued." Running no more than 10-second repeats also reduces injury risk by limiting your fast-running time. And hills by their nature lessen the risk of injury because the slope shortens the distance you have to "fall" or land, reducing impact.
So if you're looking to speed up, head for the hills or pump up the incline on your treadmill anywhere from six to 10 percent grade. I like to do it at the end of my workout, so I don't poop out early on because it's a tough 10 seconds. Try it out and let me know how it's working for you.
Tula
Philosophy di Alberta Ferretti
D.E.P.T
ooh I'm gonna try that when I leave the office in 20 minutes and head out for a run. I love sunlight, although I could pass on the missing an hour.
1Hmmm can't wait to try this!
2I live in San Marcos, Texas, and this is campus is nothing but a giant series of hills!!
The route I usually take when I run starts out uphill, circles around campus and goes up and down, and then ends at the bottom of a giant hill - with my apartment at the top!!
I usually sprint up about half of that distance and then walk and cool down for the last part. Now I know I'm actually improving my speed!!
3I would like to try this out eventually. I'm just trying to get used to running for 30 min straight. Once I'm ok at that, I'll work on my speed. My 5K is 2 months away so maybe that last month I'll do this a lot
4This is a great tip and I would definitely tell anyone to give it a try! I used to run out on trails daily and my favorite parts were the hill-sprints that I would do. It feels great to just go all out and once you're done you really get a great sense of accomplishment too. I would run up a really steep hill as the sun set in the mountains to finish and then I would stop and watch the sunset - it's great stuff!
5Interesting...
6Hmmm I will try!
7I am brand new to running. I just quit smoking about a month ago, and I couldn't even imagine the difference it would make in my ability to keep my breathe. I could NEVER run before!
So in a 40 minute workout, I can now run at 5.2mph for 10 minutes (broken into 2 five minute intervals). Problem is, I cant seem to get past that. Any more, and it makes me pain and I don't enjoy my workout. And in turn if I don't like it, I wont stick with it. I am feeling so discouraged and sad...it is going into my third week of exercising. I haven't lost any weight (i watch what I eat religiously) and I don't feel motivated anymore
Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.