Hills

Hill training is fun. Okay, maybe not. But this is the attitude you need to take in order to attack those hills! Drive around different neighborhoods and find steady inclines, rolling hills, and steep climbs! Use the run/walk method to get to the top if you need to.

If you want added difficulty, this is absolutely the best way to make your running stronger, build stamina, and increase your cardio health!

Hills are a great way to train. Once you get back to a regular run or sprint session, you'll feel faster and a lot stronger! Running hills can get addicting- so beware. You may not want to do anything else but hill training!

5. Tempo Runs

A Tempo run improves metabolic fitness. This is important for running success. Casual runners have never heard nor used tempo runs and even seasoned runners have not added this to their repertoire. But if it improves metabolic fitness, this is the added difficulty you may be looking for to add to your jog/run routine.

A classic tempo run is a sustained, comfortably hard effort, for two to four miles. This training session is definitely for more experienced runners. But as you can see, the added difficulty of doing a tempo run will increase your metabolic fitness - and this is why we run - to get fit.

The basic routine is to do a 10-15 minute warm-up, then run two to four miles at faster than usual training pace, then follow that with a 10-15 minute cool-down.

* Added Tip *

Sign up for a 5K or 10K race to keep you motivated. Races are great ways to track your performance and keep you focused. Having a pending race day in your future gives you a sense of purpose and the 5 Training Tips above will have greater value to you and your run goals.

These 5 Training Tips are sure to provide added difficulty to your run or jog. The most important tip is to follow the 10% rule. Reducing injuries will allow you to run more and run longer. The worst possible scenario is to have an injury and to be sidelined for a few weeks to recover.

These tips will make you a stronger runner. And that's what you want to be every day you run - strong!

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner

Learn more about this author, Glenn Magas.
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