June 22 2017
Coach Hillary Kigar offers tips on how runners can prevent the major soreness that comes with early strength training.
Want to be a faster runner and a fitter human? Hit the stairs. A report in the British Journal of Sports Medicine explored the impact of regular step workouts on young women. The study found that after eight weeks of short stair-sprinting workouts (performed five days a week), the women increased their VO2 max by an impressive 17 percent. VO2 max is the amount of oxygen your body can utilize during exercise—and an excellent indicator of aerobic endurance. Just a 10 percent increase can shave a minute off your 5K time! Try this workout at the end of your run twice a week…
1. Find a flight of stairs.
2. Starting at the bottom, sprint as fast as you can to the top.
3. Walk slowly down to recover.
4. Continue this for 5 minutes. (Warning: It will be a long 5 minutes!)
5. Walk to cool down and stretch after.