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Hill running Running hills is my favourite form of speed training. You can reach a high intensity of effort without having to run as fast as you would on flat terrain. Hills bring variety to training because no two hills are the same. They provide a cardiovascular workout, but also improve your leg strength… and you can run freely without the pressure of time splits or distance covered. There is a lot going for them! But what is the best form of hill training? The most obvious workout is hill repetitions – running fast uphill and then slowly downhill, while you recover for the next uphill...

Mara Yamauchi's sand drills (© Mark Clinton Johnson) Happy New Year!  The start of a brand new year is often a time of fresh beginnings, setting goals and new year’s resolutions. If you are looking to refresh your running routine, I have a quick and fun conditioning routine that you might want to try – running drills on sand. This short session includes a variety of exercises which are all useful for runners. It starts with working your feet and lower limbs, then builds into more dynamic, full-body exercises.  Why use sand?  When we think about running and sand, there is a tendency to...