Five Ways to Increase Running Intensity

When you are trying to progressive your runs, it’s not all about increasing speed and time.

Here are Five Ways to Increase Running Intensity

1. Hills. Running hills really targets your glutes and lungs. Hills also make you a stronger runner when you switch back to flat terrain. If you don’t live in a hilly neighbourhood, practice on the treadmill by raising the incline. Start with 2 minutes at an incline of 5.0 and 3 minutes at 1.0

2. Sand. Sand adds resistance and makes you run slower, but ultimately increases speed for normal runs. Sand running targets your hamstrings. You will really see development if you sprint. Just make sure to wear a pair of sneakers, that you don’t mind getting dirty.

3. Off-Road. If you have forests with trails this is a great way to use core stabilizing muscles to keep your balance on uneven terrain. Trails also have hills for added intensity. The dirt paths are easier on the joints, oppose to the impact of running on concrete.

4. A Race. Running a charity race, either a 5, 10 half marathon or marathon distance is a great way to have an intense run. The adrenaline and motivation from other runners will have you feeling an all over workout the next day. My quickest run times are in races!

5. Running Parachute. If you can get over standing out like a sore thumb, running with a parachute strapped to your back is a piece of equipment that can really improve speed and power. Just make sure to practice in a park or at the track. You might be too distracting on the main roads:)

Running is a rewarding way to get and stay in shape. It’s an activity that is easy to start and incredibly affordable. If you have been looking for new ways to progress your running skills, try one of these tips for great running results.

Run For Fun And Fitness!

Kaleena Lawless

Personal Training Specialist

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