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Fit Tip: Increase Your Speed in Just 10 Seconds

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.

missyd missyd 9 years
Hmmm I will try! I am brand new to running. I just quit smoking about a month ago, and I couldn't even imagine the difference it would make in my ability to keep my breathe. I could NEVER run before! So in a 40 minute workout, I can now run at 5.2mph for 10 minutes (broken into 2 five minute intervals). Problem is, I cant seem to get past that. Any more, and it makes me pain and I don't enjoy my workout. And in turn if I don't like it, I wont stick with it. I am feeling so discouraged and is going into my third week of exercising. I haven't lost any weight (i watch what I eat religiously) and I don't feel motivated anymore :-(
aimeeb aimeeb 9 years
lolababy575 lolababy575 9 years
This is a great tip and I would definitely tell anyone to give it a try! I used to run out on trails daily and my favorite parts were the hill-sprints that I would do. It feels great to just go all out and once you're done you really get a great sense of accomplishment too. I would run up a really steep hill as the sun set in the mountains to finish and then I would stop and watch the sunset - it's great stuff!
Renees3 Renees3 9 years
I would like to try this out eventually. I'm just trying to get used to running for 30 min straight. Once I'm ok at that, I'll work on my speed. My 5K is 2 months away so maybe that last month I'll do this a lot
cvandoorn cvandoorn 9 years
Hmmm can't wait to try this!
caernarvan caernarvan 9 years
ooh I'm gonna try that when I leave the office in 20 minutes and head out for a run. I love sunlight, although I could pass on the missing an hour.
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