AS­CEND TO THE GODS

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Men's Fitness - - Endurance -

It may be painful but off-road hill run­ning im­proves both your en­durance and your leg strength. ‘I should pref­ace th­ese work­outs by stat­ing that they’ll find you out, so avoid them if you have hip, glute or ham­string in­juries,’ says Ceri Rees, three-time win­ner of the Kielder Marathon, a unique un­du­lat­ing course that’s no­to­ri­ous among en­durance run­ners.

Find a hill that in­cludes an 800m stretch with a gra­di­ent of be­tween 8-15%. ‘Mine is a hill just out­side Totnes in Devon, which takes about 2min 40sec to run up,’ says Rees. Power up it, then jog down to re­cover. The aim is to re­tain form, so ease back if your quads scream blue mur­der. When you can do five or six with­out dy­ing, you’re in good shape.

‘What­ever hill you de­cide to run up, just re­mem­ber to wear shoes with the ap­pro­pri­ate grip,’ says Rees. ‘Salomon Fell­rais­ers are great for grassy fell, while Inov-8 Talons are good for rocky de­scents.’

PLAN­NING YOUR SES­SION

‘Do th­ese no more than twice a month be­cause they en­cour­age tight­ness in the main mus­cle groups,’ says Rees.

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