HOW TO RUN UPHILL FASTER! BOOST AEROBIC POWER AND LEG STRENGTH: Sage Canaday Running Tips 

thanks to the Patreon supporters!

good point - I assume a lot of people don't have a hill that long though!

That is one way to do it!

Yes I have ,good method

Good advice! Even with a structured plan it's important to have some variety to keep things interesting!

Agree with everything you said except if you don’t like Tom Petty something must be wrong!

+Reece You are the flash! One point three one minutes to do a half marathon!!! How can I get that fast?

Tuesdays Runner haha one hour 31 minutes is meant to be 👍

hopefully Sage replies. I would start with fewer repeats, maybe 5x30. Ease into it, think long slow progression or whatever Bryon Powell's 1st book was called. Good on you for slowly building your mileage. Happy trails!

Nathan Augustine thanks Nathan, yeah pretty much learnt the hard way, after going flat out fast as I could 2016 half Marathon kept on training without rest & started getting injury’s, starting to come better this year, last half marathon April did a flat coarse through pine forest got 1.38.00 Yeah so have learnt recently through sages videos & help from you tubers to build up slow mileage, at first it didn’t make sense to me, I thought higher mileage meant more chance of getting injured, I still think 50 - 60km is probably plenty for my age group, swimming & biking help, thanks Nathan

Flyleaf Plot hi I’m 54 now did the 5km in 20min 2015 I was 51 years old then, is ok felt like I could do better with the right running plan & diet, I’ve been running for about ten years but only started entering one 5km event a year 2011 did it in 23min 2012 did it in 21min 2014 & 2015, Did 5km in 20min, I’ve always run only 3 times a week in the morning before breakfast 10km per days where we live is a hilly bush track run up there, Two days easy pace & one day faster pace to build up speed, 2016 started running half marathons, slowly starting to build up mileage only this year 15km 3 times a week & hour bike ride & 30min swim Wednesday & Friday, really believe in lemon juice with water before any run seems to help & only other thing I do is veg juice few times a week with carrot beetroot, apple celery turmeric ginger kale 👍

Stephen Scarlatos you can definitely do leg strength in the gym during the same week, just try to space the ME (muscular endurance) training and strength several days apart. Also I wouldn’t do a max strength session (5-6 reps to failure) on hill repeat week. Better do lower weights and, say, 10 reps per set as not to burn out your legs.

well I can't sing very well but: "running down a dreeeeam"

Isn’t it proud Mary?

check out some of our stretches (like Sandi's core routine) and do things like reverse planks, lunges and hip flexor stretches. Work on firing the glutes for more power while running uphill.

Thanks! I meant to ask, if it's not too much trouble - what Hoka's do you wear for running on trails?

Heard that "She tried firing her glutes...but they were still there!"

treadmill or bridges or flights of stairs? Yes, you can up the Reps and lower the intensity (do a continuous run/up down almost...or do Hill Sprints and a slow walk back down)

Thank you

Haha where I live you can't run on an even track for more than 20+ seconds

look for 'couch to 5k' or 'couch to half marathon' plans and stick to it. First few weeks are going to be tough, but after that you will enjoy it :) Good luck

Jog walk. Build up mileage slowly.

Fossile Mobs thank you will check that out!!

Being popular is all that matters. You don't need a brain or ability. Just be popular and you can be President.

that can be a very complex question and hard to answer without more context. When I was in school my goals were grades. Learning should be the goal...as well as problem solving and thinking critically though. Popularity can come with success....however in high school and below kids can be very fickle and" trends" that occur with the masses/crowds don't necessarily align with our personal values ...which can be okay...but can also make things hard. I was painfully shy in school. Instead of being named "most athletic" I was basically named the "class nerd." Some things change over time though. Very generally I'd say part of school and growing up is finding yourself, your passions and how you can contribute to the world/society...and that can take time and be an evolving process.

for the record I believe Trump did not win the popular vote though (just stating facts here...not that "fake news"). Most Americans (that voted) did not vote for him. You could say that "Money is Power" though..however our most precious commodity is Time

joseph kennedy pick one lol.

joseph kennedy Like sage said time is the most valuable commodity. Budget your time according to what is most important for you, don't become an antisocial shut in, like me, in exchange for good grades or sport performance. If you cannot budget your time effectively to train,study and live at this age you are in for shock as you get more responsibilities and each aspect needs more time. Otherwise you can pick two: relationships, sport, academics. You should be able to handle two without much trouble.

Run with weights??

Osip Channel I have been thinking of getting a weighted vest.

you can also target lactate threshold...but it is more getting into the realm of "Vo2max" with hill rep intervals in the 3-min range. So the higher intensity spikes generate higher levels of lactate/lactic acid (you cross the threshold) and you could go anaerobic a bit with your energy systems. It depends on how you manipulate the recovery and exactly how hard you push on each hill effort.

Vo2maxProductions thank you for being helpful as always ;)

You get sore? Look into changing your diet to recover faster

Osip Channel anything in particular? It's not doms but they'll tear with too much effort

Check out plant based. Incorporate them more. Great for physical and mental energy. The more color your plates have, the more nutrients you're eating; thus more energy. There is much more to this argument. You can look it up yourself or ask me and I'll try

Osip Channel ok thanks, i appreciate the health benefits of plants but meat tastes good. I can't live without umami.. and mushrooms only go so far 😘

@@ironmantooltime meat is not bad for u don't worry

Milomia I personally do a hill treadmill session once a week. 8x2mins with 2 rest of 16x1mins with 1 rest is a good start.

Hey MD...thanks. Do you vary the incline???

Milomia Yes absolutely. I don't personally change the incline mid rep however between workouts you could. I like to make it event specific so for XC or road I like 10K pace at 4-6% and for mountain training 8-15% at a slower speed. I would recommend doing 3-4 week blocks before drastically changing things. E.g 8x2mins at 10mph with the first week at 4%, second week at 5% etc etc. The good thing about the treadmill is that you can easily monitor progress and have fun with it. As long as you're working hard and progressively adding speed or incline you will see good results. Good luck and let me know if any of these help you out!

Great stuff...thanks

FormulaFlash any high rise buildings with stairs you can run up?

Frodo Baggins I think he might get kicked out of the building

Treadmill...

Frodo Baggins nah i live in a village with 500 residents and nearest town of 10 km has only 10000

Jim O'Connor unfortunately don't have the money, and even if I did I wouldn't spend it on that

Boulder, CO

I'd say it would depend on your consistency with these drills :], the more you do them or the longer you do them (adding them in everyweek for example for a certain amount of time) will impact your gains from this type of training

I wasn't clear enough :) What I was intending to ask is: I have a race 10 days from now, so I wanted to know how much time needs to pass before body benefits from some training. (I heard that only after 2 weeks there are actual physical benefits from some training)

Not very often. I've seen maybe 2 rattlesnakes on the trails around Boulder in the last 6 years. They usually only like certain areas down low at certain times. However, I told our intern Trevor (filming) to be careful on this trail (we were looking for snakes!) and I for sure would not run off into the grass (off trail) on this hill! I've seen 2 bull snakes as well (not harmful but quite large and they look like rattlesnakes....sometimes they try to do a fake "rattle" A lot of times you will hear a rattlesnake rattle before you actually see them (they really don't want you to step on them and they don't want to have to bite you!)

Vo2maxProductions wow, that's quite rare! Especially for how many miles you put on trails. Makes me worry less.

I love the long, gradual declines because you can really get rolling on those.