Skip Nav
Weight Loss
If You're Struggling to Lose Body Fat, Then You Should Do These 9 Things
Do You Have to Cut Calories to Lose Weight?
Weight Loss
This Is Why "Calories In, Calories Out" Doesn't Guarantee Weight Loss, According to an Expert
Weight Loss
If You Want to Avoid Holiday Weight Gain, Follow This Beachbody Dietitian's 8 Tips
What Is High-Volume Interval Training?
Workouts
HIIT Is All the Rage, but Have You Heard of HVIT? Trainers Explain Why You Should Do It
Gifts For Women
30+ Stocking Stuffers Perfect For Your Fitness-Loving Friend

Techniques For Running

Challenge Your Run: 4 Training Techniques Every Runner Needs

Whether you're a beginner or have a few marathons under your belt, every runner can benefit from a little extra training. Here are four techniques to incorporate into weekly workouts that will make you stronger, faster, and more efficient on your feet.

Intervals

Running at a consistent pace is great for longer training runs, but make workouts more intense by doing intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.

Hills

Doing hill work on inclines targets your thighs, calves, and booty, so aside from giving you the tight tush you always wanted, your stronger lower body will make you a faster, more efficient runner. Doing hill work also burns more calories and strengthens the calves which is one way you can help prevent the dreaded shin splints. Here are tips for incorporating hills into your run.

ADVERTISEMENT

Negative Splits

If you want to shave minutes off your race time, incorporate negative splits into your training. This technique involves running the second half of a run at a faster pace than the first half. Conserving your energy in the beginning of your run and allowing your muscles to warm up helps you comfortably increase your pace on the second half of your workout, improving your overall time. Want to know more? Learn more about negative splits here.

Tempo Runs

To increase your speed, practicing running at a faster pace is a must. Tempo work involves running slightly quicker than your normal, comfortable pace for a steady period of time. You'll know it's the right speed if you can sustain it without struggling. This is easier to do on a treadmill, since you can set your desired speed and just go, but if you prefer running outdoors, use a heart rate monitor or running app to help maintain your pace. Since you should do this running technique every week or so, learn more about tempo runs here.

Image Source: Thinkstock
From Our Partners
Win $1,000 In Fitness Prizes From Brooks and POPSUGAR!
Winner of 2018 New York Marathon
Why Do I Feel Depressed After Running a Marathon?
Marathon Sign Ideas
Best Fall Running Clothes
Best Running Shoes Under $100
Best Running Shoes From Amazon
Best Cardio Machine For Weight Loss
New Year's Resolutions For Running
How Can I Lose Weight?
Cardio or Strength Training First?
How Runners Build Endurance
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds