The Best Running Workouts to Build Speed, Power, and Endurance
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Hill repeats are a classic training method for runners looking to build strength and stamina—plus, they’re a damned good way to blast plenty of calories while working your legs, glutes, and core. Problem is, there’s not always a hill around when you need it.
That’s where that incline button on the treadmill comes in. “Incline treadmill workouts are great for improving your cardiovascular endurance, strength, and speed,” notes Michaela Raagas, a master trainer with Technogym. Using the incline feature allows you to increase intensity without necessarily having to go faster. Plus, during cold, dark, or otherwise uncomfortable conditions, you’ll have a safe, stable, and dry place to train.
Raagas designed two high-energy incline workouts that are perfect when you’re looking for some fat-burning cardio that keeps you engaged. “Both of these are in a pyramid format, so you’ll increase your speed or incline in small increments, then work your way back down,” explains Raagas. You can personalize the routines by changing your speed, incline, or interval length.
Workout 1: Speed and Power
“This workout can enhance your speed by incorporating explosive movements and sprint intervals. The box jumps help activate the major muscle groups primarily used when running, including the glutes, hamstrings, quads, and calves,” Raagas says.
DYNAMIC WARMUP (3–5 MIN.)
MUSCLE ACTIVATION (12 MIN.)
Speed (MPH) / Incline / Time
5.5-6.0 / 2% / 2 min
Workout 2: Strength Booster
“This workout is designed to build strength through various inclines—the greater the incline, the more your glutes, hamstrings, quads, and calves have to work,” Raagas says. “Bumping up the incline increases intensity, so you’ll burn more calories.”
DYNAMIC WARMUP (3–5 MIN.)
Run: 5.5–6.0 mph; 3% incline (1 min.)
Cooldown: Follow the cooldown in Workout 1
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January 17, 2018 at 04:56AM
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