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Hill-acious Running Tip

FitSugar — Wed, 04 Nov 2009 11:27:35 -0800

I can tout the benefits of running hills until I am blue in the face, but it won't make running those ascents any easier. One thing that does, though, is focusing on your arms. As you're trudging up a hill, don't focus on your feet, but on the steady rhythm of your arms. Your feet will follow the pace set by your arms. I learned this little trick from the shoe expert at my local running store - yet another reason to shop for shoes with the experts.

Have any tips about running hills you're burning to share? Join RunningSugar, where the conversation is all about running.

Get It Up, Your Heart Rate, That Is: Hill Repeats

FitSugar — Fri, 25 Sep 2009 09:00:25 -0700

Love it or avoid it, running hills is simply great conditioning. After exerting yourself to climb hills, running in the flats will feel easy. Once you begin tackling hills, they will be less intimidating.

Find a hill in your area, and use map my run to figure out the percentage of the grade by clicking on the "show elevation" button. Find a hill with a medium grade of about five to six percent.

Warm up at an easy jog for five minutes, then pick up the pace and keep running for five more. Use this time to wend your way to your designated hill.
Maintain your comfortable running pace, and climb the hill for 30 seconds. Slowly jog or walk to starting point and repeat four more times. On the last two reps, pick up your pace for the last 15 seconds.
Now run uphill, maintaining your moderate running pace for three 60-second runs. Slowly jog or walk back to your starting point.
Run fast for 15 seconds uphill twice, slowly jogging or walking to return to your starting point.
Cool down with 10 minutes of easy running.

Afterward, be sure to stretch your calves, shin muscles, quads, hamstrings, glutes, and hip flexors. Oh, and if you like running, join my RunningSugar to meet like minded sugar users.

Learn to Love: Running Downhill

FitSugar — Fri, 17 Jul 2009 14:30:00 -0700

It has taken me considerably longer to reconcile my negative feelings of running downhill with the power I feel running up the other side. Unlike biking down a descent where gravity pulls you along, running downhill is work and it's hard on your quads and knees. In my neck of the woods though, it's difficult to find a flat run so I've had to cultivate a love of running downhill. If you live amongst hills or are participating in a footrace anytime soon, I urge you to learn to love running downhill, too, or at least practice some good technique.

Here's one thing to change about how you approach running downhill.

Don't lean back. Allow gravity to pull you downhill. Imagine that your body is perpendicular to the hill. Yep - lean your whole body forward, and don't break at the waist.

To learn more tips keep reading

Do You Avoid Hills?

FitSugar — Thu, 09 Jul 2009 09:00:20 -0700

Whether you're hiking, running, biking, or rollerblading, we can all agree that hills are tough. Both uphills and downhills have their challenges, and it's definitely easier to stick to even terrain. So tell me . . .

Running Strategy: Hills

FitSugar — Wed, 30 Jul 2008 10:00:00 -0700

If you run outside, chances are high that you have encountered some hills. Hill work is considered one of the building blocks of running because it builds strength. So don't avoid the challenge of the natural incline.

When running uphill, it helps to follow the biking strategy. Cyclists prepare for their climb by shifting into an easy gear for the ascent. Runners should switch gears too. Instead of trying to attack a hill maintaining the same pace as you would on flat terrain, slow down. Your energy output while running uphill should remain the same as it was before you started your ascent. Your breathing should not speed up and your heart rate shouldn't either. While you might be moving more slowly, you're using your energy more efficiently, so you can keep on running, which really is the point.

When I am running uphill, my mantra is "slow and steady wins the race." I may be a tortoise, but I am still running.

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Fit Tip: Increase Your Speed in Just 10 Seconds

FitSugar — Tue, 11 Mar 2008 13:30:00 -0700

If you're looking to increase your speed, the folks over at Runner's World say that one of the best ways to develop power and speed is to run 10 seconds uphill - as fast as you possibly can. Here's why:

"The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Brad Hudson, coach to distance running stars. "The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued." Running no more than 10-second repeats also reduces injury risk by limiting your fast-running time. And hills by their nature lessen the risk of injury because the slope shortens the distance you have to "fall" or land, reducing impact.

So if you're looking to speed up, head for the hills or pump up the incline on your treadmill anywhere from six to 10 percent grade. I like to do it at the end of my workout, so I don't poop out early on because it's a tough 10 seconds. Try it out and let me know how it's working for you.

Five Reasons to Run Uphill

FitSugar — Wed, 29 Aug 2007 08:45:00 -0700

Do you avoid hills when you are out running? Well, you should try and tackle the incline. Here are 5 reasons why:

Running the incline, either on a hill or a treadmill, works your upper leg muscles more than running on flat ground. It also targets the backside, strengthening and toning the booty and the hamstrings.
If you run inside on a treadmill you should know that for each one percent increase in the elevation angle requires four percent more energy, so the incline forces you to work harder. Make the most of your time on the treadmill and pump up the incline.
Another selling point for running hills (if toning your fanny wasn't enough) is that the muscle groups you use to overcome hills are virtually the same as those you use for sprinting, so hill work enhances your speed by building strength. In other words, the benefits of running uphill translate to running flats.
You should, however, be cautious about "hill work" if you have an injury in your calf or Achilles tendon. Even if you do not, you should still be sure to stretch these areas of your legs especially well before starting.
When running uphill, gaze up to where you're going, instead of looking down at your feet. Looking forward helps you keep your head up and maintain good posture. Take small steps while gradually increasing your speed until you're going as fast as you can at the top-raising the speed will make your muscles work harder.

Looking for tips on how to get down the other side of the hill? Check out: Learn to Love: Running Downhill.

Which do you find more difficult: running outside or on a treadmill?

FitSugar — Tue, 10 Jul 2007 07:30:00 -0700

I know a lot of you run. I like to run outside and on a treadmill - different forms for different moods. Some runners have really strong opinions when it comes to where they run. I am curious about you...

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The Hills Beauty Quiz: Episode Nine, "Mr. Right Now"

BellaSugar — Wed, 25 Nov 2009 13:00:00 -0800

On last night's episode of The Hills, Kristin and Stacie head to Vegas, baby. Their goal is to forget their LA problems and pick up lots of boys dressed in their skimpy finest. "We're not looking for Mr. Right, we're looking for Mr. Right Now," declares Stacie. However, after noticing an abundance of "douchey" guys, Kristin, in a moment of weakness, calls a mystery man. Is it Justin? Could it be Brody? The next morning, much to our shirtless manjoyment, we discover it's Audrina's ex, Justin. Where exactly is the future heading for these two, anyway?
Speaking of couples, Spencer has suspicions about Heidi tricking him into becoming a father after he finds a pregnancy test. If only there was a birth control pill for men, he'd surely be taking it, he confesses. All sexual tensions aside, how closely were you paying attention to the beauty details of this episode? It's time to take my quiz below to find out, and be sure to check out Geek's tech quiz, along with CelebStyle for some fashion.

Photo courtesy of MTV

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The Hills Tech Quiz: Episode 9, "Mr. Right Now"

GeekSugar — Wed, 25 Nov 2009 11:07:49 -0800

Last night on The Hills, Stacie and Kristin took a little road trip to Vegas where they put the sin back in Sin City. With their overnight rendezvous and constant canoodling, it was evident that Kristin and Justin Bobby have patched things up. Unfortunately it was a low gadget goodies episode, but I did manage to whip up a short yet sweet tech quiz. Scroll down to test your Hills tech knowledge! And stay tuned for the season finale quiz next week!

Photos courtesy of MTV

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