3 FOR BET­TER BIOME­CHAN­ICS

Men's Health (Singapore) - - REV YOU RUN -

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.

THE WORK­OUT

10- to 15-sec­ond hill re­peats at a 5% to 15% grade

DO IT

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.

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