W.O.W #9 February 26, 2010
Hill-Running Cardio Crush! 
Running uphill causes powerful contractions in your leg muscles as they work hard against the force of gravity. Many athletes do variations, like running the bleachers, to maintain stamina and strength. >> Setup: Choose a hill that isn't too long or steep, otherwise you'll end up walking it. It should have about a 5% grade (preferably without much traffic) that you can run to the top of in about 30 seconds. If you can't find a good hill in your area, substitute bleachers or stairs at a local stadium, but take them slowly at first for safety. If neither stairs nor bleachers are available, substitute sprinting on level surfaces -- run fast for one minute, then go easy for a minute and repeat.
>> Form: Keep your posture upright and maintain an even pace throughout each interval.
>> The Workout: After a 5 or 10-minute warm-up, sprint up the hill
4-6 times, actively resting about 60 seconds between runs—
walk or jog back down the hill.
Gradually work up to a total uphill-running time of 6-10 minutes, which equals around 12-20 reps.
