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Marathon training part II 
So why don't more runners make hills a centerpiece of their training? 
Runners need to understand how to train on hills. By picking hills that are too long or too steep, running them too fast, not allowing allow enough time afterward to recover - will give poor training effect at best, injury and burnout at worst. So, it is essential to understand the training adaptations you, as a runner, are after and the best way to achieve them.

How do you train on hills? 
LONG HILL RUNS for endurance;
LONG HILL REPS for strength; 
SHORT HILL REPS for speed; 
HILL BOUNDING to develop strength and stride efficiency, and last but not least 
DOWNHILL STRIDES for building quadriceps strength through eccentric contraction.
Stay tuned for more on marathon training:) #marathontraining#marathon#marathonmaniacs#smarttraining#stayinghealthy#stayingfit#loveyourself#loveyourbody#body#positivevibes#positiveattitude#positiveenergy#positivethinking#getupandworkout#getupandmove#moveyourbody#justdoit#trainsmart#hilltraining#outinthenature#ontario#
Marathon training part II So why don't more runners make hills a centerpiece of their training? Runners need to understand how to train on hills. By picking hills that are too long or too steep, running them too fast, not allowing allow enough time afterward to recover - will give poor training effect at best, injury and burnout at worst. So, it is essential to understand the training adaptations you, as a runner, are after and the best way to achieve them. How do you train on hills? LONG HILL RUNS for endurance; LONG HILL REPS for strength; SHORT HILL REPS for speed; HILL BOUNDING to develop strength and stride efficiency, and last but not least DOWNHILL STRIDES for building quadriceps strength through eccentric contraction. Stay tuned for more on marathon training:) #marathontraining #marathon #marathonmaniacs #smarttraining #stayinghealthy #stayingfit #loveyourself #loveyourbody #body #positivevibes #positiveattitude #positiveenergy #positivethinking #getupandworkout #getupandmove #moveyourbody #justdoit #trainsmart #hilltraining #outinthenature #ontario #
beads 🌸
beads 🌸
Out in the Nature 🔥🔥🔥♾
Follow him ➡ @thejahandadbajwa 
#swag #outinthenature #fancy #style #casualstyle #instadiaries #ptctimes
Nach fast zwei Tage krank, wieder fit und endlich mal raus zum Spazieren! 🤗😊 #coldseptemberday#windyweather#trotzdempositivbleiben#naturelook#outinthenature#😉
We offered a little distraction to these calves... Mutual exchange in fact, as we looked at them too while we were eating. .
#bicycletrip #bokoradweg #bodenseekönigsseeradweg #bayern #germany #fromwhereiride #outdoorisfree #outoftown #outinthenature #calf
A much needed weekend in the archipelago nature to re-charge the batteries 🖼🌴🍂🍁☀️🌦 #stockholm #sverige #sweden #ljusterö #grundvik #skärgård #stockholmsskärgård #peaceful #sky #natur #nature #skogspromenad #calm #träd #trees #löv #leaves #höst #autumn #fall #walk #weekend #awesome #magic #östersjön #balticsea #outinthenature #instawood #instanature #naturephotography
A much needed weekend in the archipelago nature to re-charge the batteries 🖼🌴🍂🍁☀️🌦 #stockholm #sverige #sweden #ljusterö #grundvik #skärgård #stockholmsskärgård #ö #island #natur #nature #skogspromenad #walkinthewoods #träd #trees #löv #leaves #höst #autumn #fall #walk #weekend #awesome #magic #woods #outinthewoods #outinthenature #instawood #instanature #naturephotography
A much needed weekend in the archipelago nature to re-charge the batteries 🖼🌴🍂🍁☀️🌦 #stockholm #sverige #sweden #ljusterö #grundvik #skärgård #stockholmsskärgård #ö #island #natur #nature #skogspromenad #walkinthewoods #träd #trees #löv #leaves #höst #autumn #fall #walk #weekend #awesome #magic #woods #outinthewoods #outinthenature #instawood #instanature #naturephotography
Så kan det bare regne, for nu er jeg også blevet indehaver af de fineste gummirøjser 😍👌🏼
En lækker torsdagsgave fra manden min ❤️
#gave #gummirøjser #klartilregn #ilsejacobsen #dejligtorsdag #kærlighed #beautiful #inheaven #lovethis #perfect #myboyfriend #forkælelse #hanerdejlig #justperfect #black #gummistøvler #newone #detdanskevejr #regnvejr #Denmark #raining #rainingday #outinthenature
✅ Reposted with a Regrann app
📷 @bushcraft64n ©️
🗻 "My Pathfinder stainless steel bottle and nesting cup - I have to say that this is a sturdy and good set for campfire cooking and for boiling water."
➡ Tag #wildadventuresnorth to be featured! Best photos will be reposted! | Merkitse kuvasi em. hashtagilla saadaksesi lisää näkyvyyttä. Jaamme parhaimmat feedissämme!
#campfire #campfirecooking #bushcraft #bushcrafter #bushcrafting #bushcraftfinland #finland #woods #woodsman #woodsmanlife #fire #pathfinder #forest #forestlife #outdoors #outdoorlife #outdoorliving #outinthenature #getoutside #getoutdoors #wilderness #wildernesslife #wildernessculture #explore #discovery #nature #naturelife #naturelovers
✅ Reposted with a Regrann app 📷 @bushcraft64n ©️ 🗻 "My Pathfinder stainless steel bottle and nesting cup - I have to say that this is a sturdy and good set for campfire cooking and for boiling water." ➡ Tag #wildadventuresnorth  to be featured! Best photos will be reposted! | Merkitse kuvasi em. hashtagilla saadaksesi lisää näkyvyyttä. Jaamme parhaimmat feedissämme! #campfire  #campfirecooking  #bushcraft  #bushcrafter  #bushcrafting  #bushcraftfinland  #finland  #woods  #woodsman  #woodsmanlife  #fire  #pathfinder  #forest  #forestlife  #outdoors  #outdoorlife  #outdoorliving  #outinthenature  #getoutside  #getoutdoors  #wilderness  #wildernesslife  #wildernessculture  #explore  #discovery  #nature  #naturelife  #naturelovers 
✅ Reposted with a Regrann app
📷 @bushcraft64n ©️
🗻 "Campfire and sunset"
➡ Tag #wildadventuresnorth to be featured! Best photos will be reposted! | Merkitse kuvasi em. hashtagilla saadaksesi lisää näkyvyyttä. Jaamme parhaimmat feedissämme!
#bushcraft #bushcrafter #bushcrafting #bushcraftfinland #fire #campfire #firewood #woods #woodsman #woodsmanlife #forest #forestlife #sunset #outdoors #outdoorlife #outdoorliving #outinthenature #camping #camp #nature #naturelife #getoutside #getoutdoors
✅ Reposted with a Regrann app 📷 @bushcraft64n ©️ 🗻 "Campfire and sunset" ➡ Tag #wildadventuresnorth  to be featured! Best photos will be reposted! | Merkitse kuvasi em. hashtagilla saadaksesi lisää näkyvyyttä. Jaamme parhaimmat feedissämme! #bushcraft  #bushcrafter  #bushcrafting  #bushcraftfinland  #fire  #campfire  #firewood  #woods  #woodsman  #woodsmanlife  #forest  #forestlife  #sunset  #outdoors  #outdoorlife  #outdoorliving  #outinthenature  #camping  #camp  #nature  #naturelife  #getoutside  #getoutdoors 
I love to travel, to dance, to laugh out loud, to be with friends and to party. I love to love and to share.....
But what makes me more than just grateful is to see YOU wanting and not to give up!!! YOU ARE MY HERO the man I look up to!!!! thanks for sharing your ❤️, your tears and everything whats inside you with US!!! #family #daddyslittlegirl #outinthenature #grateful #nevergiveup ❤️❤️❤️ #hero #backhomeforawhile
I love to travel, to dance, to laugh out loud, to be with friends and to party. I love to love and to share..... But what makes me more than just grateful is to see YOU wanting and not to give up!!! YOU ARE MY HERO the man I look up to!!!! thanks for sharing your ❤️, your tears and everything whats inside you with US!!! #family  #daddyslittlegirl  #outinthenature  #grateful  #nevergiveup  ❤️❤️❤️ #hero  #backhomeforawhile 
Things you can find close to the Soft Moka's headquarters. Magnificent Tuscan beasts, a mimetic grasshopper, and a nerd 💕
Things you can find close to the Soft Moka's headquarters. Magnificent Tuscan beasts, a mimetic grasshopper, and a nerd 💕
Not ready to let summer go 🌞 🌾
#labordayweekend #summer
And I'm running late and I don't need an excuse, cause I'm wearing my brand new shoes. Happy with my new @on_running #joggingshoes #jogging #goodjobliamobrian:) #running #afterwork #oncloud #my#favorite #forest #in #bern #switzerland #outinthenature #nextgoal #gurtenclassic #sheshredscocrew @sheshredsco
September is a perfect month for hiking: nice weather, not too hot and view over summits covered in fresh snow ❄ Who can resist the 3 hour climb up to Bivouac du Dolent at 2667 m to look out over the stunning Val Ferret and the Grand Combin? 🏃🗻😍🇨🇭
#InLoveWithSwitzerland #MyPSB #ValFerret #LaFouly #CampingDesGlaciers #Camping #CampingLife #CampingSummer #LoveCamping #Hiking2017 #HikingSummer #Hiking #HikingLife #Hiker #HikerList #BreathtakingViews #WildNature #Outdoors #OutInTheNature #WildernessCulture #InLoveWithNature #LiveOutdoors #TheGreatOutdoors #LifeIsBetterInTheMountains #NatureAddict #SACCAS #BivouacDuDolent
September is a perfect month for hiking: nice weather, not too hot and view over summits covered in fresh snow ❄ Who can resist the 3 hour climb up to Bivouac du Dolent at 2667 m to look out over the stunning Val Ferret and the Grand Combin? 🏃🗻😍🇨🇭 #InLoveWithSwitzerland  #MyPSB  #ValFerret  #LaFouly  #CampingDesGlaciers  #Camping  #CampingLife  #CampingSummer  #LoveCamping  #Hiking2017  #HikingSummer  #Hiking  #HikingLife  #Hiker  #HikerList  #BreathtakingViews  #WildNature  #Outdoors  #OutInTheNature  #WildernessCulture  #InLoveWithNature  #LiveOutdoors  #TheGreatOutdoors  #LifeIsBetterInTheMountains  #NatureAddict  #SACCAS  #BivouacDuDolent