3 FOR BETTER BIOMECHANICS
Even shorter uphill charges can help you practice better form without wearing you down, says Jim Walker, Ph.D., sports science director at TOSH, The Orthopedic Specialty Hospital in Salt Lake City, Utah. Inclines force you to drive your knees high and land with your foot underneath you.
10- to 15-second hill repeats at a 5% to 15% grade
At the end of an easy 4.8km to 6.4km run, catch your breath before going uphill. Don’t worry about pace; instead, focus on form— running tall, swinging your arms from hip to chin, and engaging your glutes. Walk back down and completely recover, then go again. Start with 5 or 6 reps and work up to as many as 20—the last should feel just as springy as the first, Walker says.