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Hill Training is the ticket for successful trail running!

Run Hills

Find a moderately steep hill (5 to 10%) that takes 60 to 90 seconds to ascend at a hard pace. Warm up first for 10-15min then do 5-8 repeats, running at a hard pace up, then walking down. Finish with a 10-15min cool down jog. Add one or two repeats a week and keep track of your time. Of course the idea is to improve. Use good hill running form; run with a slightly higher knee lift, pump your arms higher and more vigorously, lean slightly forward and keep your head up. For more on proper body alignment for hill running. Watch this Scott Jurek Video.

Run Stairs

Find a staircase or stadium with at least 100 steps Start out once a week, running up a single step at a time and walking down, do 5 sets Gradually work your way up to 10 sets Once you’ve master that, try two steps at a time and walking down, 5 sets The final is two steps up and run single steps down. Start at 5 sets and build to 10.

Run the Treadmill

Same sort of workout. Warm up for 10-15minutes, then run your repeats at around 8% incline for 60-90 seconds then flatten out and jog for 2 minutes. Finish with a 10-15 min cool down jog.

Train the Lydiard way

For more information on proper hill running training, go to the Lydiard Foundation web site. Arthur Lydiard is the founding father of Hill training and this site has pictures and explanations of proper training techniques, and even a slide show on how tie your running shoes!

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