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Hill repeats: 30-minute incline treadmill workout

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Disclaimer: The information below is for informational/educational purposes only. It is not intended as a substitute for professional help. Before beginning a new exercise regimen or making any other changes in your lifestyle, always consult with your physician and/or a certified coach.

 

It’s been a while since I last shared my workouts, so here goes.

06177a53c50379c6dc0b3b0f24c7f487The day of the week when I give it my all in terms of fitness is mostly on Saturdays. That has been the pattern since I was still living in Frisco – my long runs (6-mile [9.7km] or more) mostly fall on Saturdays, and in terms of fitness, that hasn’t changed today, except for certain technicalities.

These days, my protocol actually consists of minimizing my weekly mileage while still maintaining the strength and stamina for long-distance runs. Why? Because I’ve learned to better prepare my runs and eliminate junk miles, and pardon my jargons from hereon.

In addition to getting more intentional with my runningthere is such a thing as too much of a good thing (ergo the importance of cross-training, i.e. doing other sports that are not running aren’t your primary sport), particularly when your run feels forced. In spite of all this, running has been my main mode of meditation for the last 6 years, and still, nothing else in the world feels better than to just sprint your way through the anxieties in your head and release all the stress you’ve built up throughout the week. Do that in a secluded area with fresh air, greens, and breeze – tension is gone.

 

 
 

More power, less effort

This morning, I just want to share this effective hill workout that will surely jazz you up by the end it (get your hill workout 101 here and here). It’s a straightforward way to simulate the perfect terrain indoors with the singular goal of improving your lung capacity.

Also, running uphill is actually easier for your joints, and for someone bruising easily around the knee area, it’s an ideal way to build strength without squeezing in too many sprints. I’ve been doing a lot of hill variations for the past few weeks, and they vary depending on my mood. They don’t necessarily make you become faster, but what you’ll get out of it is ultimately rewarding: You’ll breathe easier. This makes you run on a steadier cadence, and with that, you’ll be much more efficient with your energy on level grounds.

 

Should I try it?

Before I move on to the workout, I want to give a heads up again that this is just my personal routine. In general, it’s unsafe to do any hill workout before you’ve got a good base of long runs before you (and no, the ones where you stop doesn’t count). I shared this 40-minute workout that includes slight elevation a while ago that you can also refer to, but for the most part, please consult with your healthcare provider before attempting to do this.

Alrightey then, let’s get on with it. If you put your mind into it and give it time, and you can certainly do this.

 

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You up for the challenge? Do come back and let me know how those big, sexy lungs are working out for you.

 
 

P.S. Yoga and Pilates are fantastic ways to practice breathing on days you’re not running. I’m not particularly disciplined on stretching *guilty*, but here’s 3 everyday ways to amp up your lung power. Have a great one ;)

 
 
 
 
 


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