Run With POWER (No Weights Needed)

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Running can be considered a power sport - each stride needs to produce a fast and strong muscular contraction to propel our body forward. But are you training power in your program?
While heavy weightlifting is great at building power, we can also become more powerful with strides, hill sprints, and hill strides.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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[@nberkel]

Athletes that specialize in running 👌

[@MrEsPlace]

There's a few drop-ins on my trail from the road and I use those for hill repeats (up the drop-in, down the block and back). I've used a technique that tends to be pretty quick going up the hill. I'll lean forward and kick my knees up high and land just on my toes. Like a cone drill. It's made me so fast up the hills. Easier to sustain too. I never talk to runners so I wouldn't know if that's how everyone handles it or not but I’m the only one I see doing it on my trail. Really works well on the steepest of hills. Like a strong high gear. Also, use the sled pull. You'll love the power it puts in your legs

[@tf-ok]

Takes a lot out of your hammies

[@trenbolone007]

As always, informative and insightful. As a Masters Runner, do implement strength training twice a week, plyometrics with speed work at the local track and recently began strides on your suggestion I heard on an episode of The Strength Running Podcast. Now "hill strides"... Okay, when and how to begin. Wish me luck and again, thank you for taking the time to post and share coach.

[@joelchirinda4242]

A555

[@nordicwilly6650]

Hey I recognize that Bluff Lake hill! That has been my go-to for hill sprints for quite a few years. Its a deceiving one as you say. Keep up the great videos. I've really enjoyed them over the past 6 months. Maybe I will see you on the trail some day.

[@StrengthRunning]

I run there regularly!

[@hikerJohn]

I've only done this twice and the last time I felt like I was about to fall forward. It was fun and I plan to start doing these weekly. Just trying to get stronger. I was already running up short steep hills so this speed feels different. My fastest was 5;52 mile pace so I would like to see just how fast I can get to in the next few months. I'm 69 years old and never did any running when I was young. I'm also 6'2" and 205 pounds. If I drop 20 pounds that amount of power alone should make me a lot faster once I get use to it

[@sharadkumarmnnit]

Very Knowledgeable Person..

[@mokefish8126]

How often would you recommend doing this? End of a workout, or a maintenance run? Or both? All phases of training? Thanks for the video and knowledge as always!

[@JasonFitzgerald]

I think these can be done *almost* all the time. Can be done in place of strides or done at the end of a workout. They're so versatile!

[@johnsands578]

As you said it didn’t look too steep. 3-4%? Guessing high

[@erosennin4203]

bloody brilliant video

[@MsTrinichic]

what incline can I use on the treadmill to mimic hill reps?

[@letsgetbusychild]

I think between 3-8% is best. You want it steep enough to reduce your speed in order to minimize injury potential, but also not too steep where it inhibits hip extension.

[@shawnarnold6384]

I set it at 6 percent. I agree with the comment above

[@maxbyrne851]

If you already do interval and tempo running sessions when is the ideal time to squeeze in hills without being detrimental to recovery

[@michaelkraus6589]

This has always been my question.

[@maxbyrne851]

@@michaelkraus6589 yes. It would be nice to get an answer🤣👍

[@jconcoffee]

I assume as these are hill strides and not really a full workout as such then they can be added on to an easy run but ideally not before or after a workout or long run. So who knows 🤷‍♂️🤣

[@tina4178]

Maybe replacing one of the interval or tempo runs with hills could work. All are building power but hills are building using resistance instead of speed

[@jconcoffee]

I think these are more like traditional strides in the sense that you can run them on your easy days as opposed to bring a proper workout. Could be wrong but that's how I understand them.

[@danielmccarthyy]

I attend a crossfit gym 4-5 days per week in addition to running. In high school I could run a 5;05 mile (not great) but today I am a slow runner even at 150 pounds. One of the crossfit coaches thinks I would be a better runner if I added 10 pounds of muscle, all else being equal. Would doing so make me more a pogo stick per your advice in this video, or would I just be heavy and slow? Thanks for any feedback.

[@JasonFitzgerald]

Generally, more weight just slows runners down. You can prove your CF coach wrong by looking at any elite runner. Are they fast because they have MORE muscle?

[@tf-ok]

Depends on the distance you want to run.

[@medsuit1686]

how did that red lady dissapear ? 9:39 its like she just vanished xD

[@StrengthRunning]

You can figure it out... watch again

[@markphilpottultra]

I have zero hills within 400 miles of my house, not one hill. I don't have a treadmill, so what and how do I simulate hill sessions?

[@jconcoffee]

Maybe plyometrics? Won't obviously simulate hill sessions but could boost power.

[@jconcoffee]

kzbin.info/www/bejne/d5WmZnerZa2aqrs

[@RunMissouri]

stairs

[@jconcoffee]

@@RunMissouri yep. Hope the poor fella at least has some stairs 🤣

[@markphilpottultra]

@@RunMissouri that will work.

[@Loquepasa782]

Hi my name is juan vasquez what camera system are you using while you’re running, it looks very stable, I would like your help, thank you , I would like your whatup number to talk to you , thank you