Run Stronger, Faster, Better

1. Build power: Running uphill results in increased muscle strength and power, while pumping up your heart rate. This builds legs and arms in different ways than just running on a flat surface.

2. Cardio: Run a half-mile hill four to five times at medium speed then jog back down.

3. Increase leg power: Run a 200-meter hill eight times, running at medium-fast pace at the start and accelerating the last 50 meters; jog back down.

4. Gain speed: By breaking your overall time goal into smaller segments, separated by periods of recovery, you can perform the whole set of work at a higher intensity. This helps you run stronger and faster.

5. Go farther: Long runs (1 1/2 hours or more) severely lower your muscle glycogen-the stored form of carbs-and force muscles to rely on fat as fuel. Translation: You become a fat-burning machine! Low glycogen also stimulates your muscles to synthesize and store more glycogen during recovery, increasing your endurance.

6. Stretch: Be sure to stretch before and after each run to keep muscles flexible, especially as you get older.