Friday, July 26, 2019

How to of the Day

How to of the Day


How to Paint Kitchen Tiles

Posted: 26 Jul 2019 05:00 PM PDT

Are your kitchen tiles worn out or dated, or do they no longer fit with your modern décor? If you're looking for a fresh look, painting the tiles can be a surprisingly easy and inexpensive option. While you need to take care of some simple prep work and choose the right products, painting kitchen tiles is a relatively simple project for the novice DIYer. You'll be amazed at how different your kitchen looks and how well the paintwork lasts.

EditSteps

EditCleaning and Preparing the Tiles

  1. Prepare the work area carefully before you start. You don't want to get paint splashed on your bench tops, floors, or walls, so take some time to cover any areas that you want to protect with a painter's drop cloth or an old sheet.
    Paint Kitchen Tiles Step 1 Version 2.jpg
  2. Clean the tiles thoroughly with detergent and a wet cloth. Any cooking splatters or grime on the tiles will prevent the primer and paint from adhering properly. To get a perfectly smooth finish, give the tiled area a thorough clean with a tile-cleaning product, or use sugar soap and a scouring cloth.[1]
    Paint Kitchen Tiles Step 2 Version 2.jpg
    • If you see any mould, you can remove it by applying a fungicidal spray.[2]
    • Scraping out and replacing any grout that is in poor condition before you start will give the best finish.
  3. Sand the tiles with fine-grit sandpaper. Once the surface is dry, lightly sand the tiles to score the surface, using 220 grit sandpaper for ceramic tiles.[3] This will remove any glaze and help the new paint to adhere better. Once the surface is sanded, you'll need to wipe away any remaining dust or grit with a damp cloth. Leave the tiles to dry completely for 24 hours; after all the preparation work, you really want to make sure the paint will stick.
    Paint Kitchen Tiles Step 3 Version 2.jpg
    • Using an electric sander will make the job quick and easy if you have a large area.[4]

EditPriming the Tiles

  1. Mask the edges of your work area. Use painter's tape to mark out your specific area, making sure you use long runs of tape to give you a straighter edge and pressing down firmly. When you have finished masking the edges, give the tiles a final quick wipe with a damp cloth to remove all the dust and leave the area for an hour to ensure it is completely dry.
    Paint Kitchen Tiles Step 4 Version 2.jpg
  2. Prime the tiles with a high-quality epoxy primer. Purchase primer from your local hardware or paint store and apply it evenly according to the manufacturer's instructions. Allow the primer to dry and cure; drying times can vary a lot so check the instructions on your specific product carefully.[5]
    Paint Kitchen Tiles Step 5 Version 2.jpg
    • Choosing the right primer for your specific tiles will ensure you get the best result.
  3. Sand and clean the tiles a second time. Once the primer has cured, lightly sand the surface of the tiles again and wipe away any dust with a damp cloth. The cleaner your surface area, the better the paint will adhere. Now you're ready for painting.
    Paint Kitchen Tiles Step 6 Version 2.jpg

EditPainting the Tiles

  1. Stir the paint, and pour it into a clean working pot. Choose a high-quality latex, oil, or epoxy paint that will adhere properly to the surface of your tiles.[6]
    Paint Kitchen Tiles Step 7 Version 2.jpg
    • Epoxy is generally the most durable and appropriate for ceramic tiles around your kitchen sink or floor.[7]
  2. Use a small, angled brush for the edges and a roller for larger areas. Use a paintbrush to paint the edges and hard-to-reach areas, like corners, first. If you have a large surface to paint, use a roller for covering the tiles more quickly. To avoid any overlapping brush strokes, start in one corner and work your brush strokes or roller down the tiles, then across the area or wall.
    Paint Kitchen Tiles Step 8 Version 2.jpg
    • A roller won't get into the grout, so make sure you apply the paint with a brush here as well.[8]
  3. Apply several thin coats of paint. Rather than applying a thick coat, it's better to be patient and apply several thin coats allowing each coat to dry completely before adding the next.[9] Finally, perform the finishing touches by removing the painter's tape carefully and allowing the final coat to properly cure for two to three days before you use the area.
    Paint Kitchen Tiles Step 9 Version 2.jpg

EditTips

  • To avoid the paint peeling and dating quickly, choose the right tiles for your makeover and opt for areas that aren't subject to high-traffic or high-moisture.
  • Wear disposable gloves if you want to avoid getting any paint stains on your hands.

EditReferences


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How to Clean Gold Rings

Posted: 26 Jul 2019 09:00 AM PDT

Gold rings are a lovely way to accessorize your look, but they can get dirty over time. Body oil, soap, and lotion build up on the ring, which attracts dirt and grime. The safest, easiest way to clean your gold rings is to use mild dishwashing detergent or white vinegar. Both of these cleansers will remove mild tarnish. However, you can clean a heavily soiled solid gold or diamond ring in ammonia, as long as you don't do it often.

EditSteps

EditUsing Mild Dishwashing Detergent

  1. Add about of dish detergent to a bowl of warm water. Choose a dishwashing detergent that's labeled for fighting grease. Then, add it directly to your bowl of warm water. Swish the bowl to mix them together.[1]
    Clean Gold Rings Step 1.jpg
    • Your measurements don't need to be exact, so it's okay to just squirt some detergent into the bowl.
    • As another option, you can stir the bowl with your soft-bristled toothbrush.
  2. Put solid gold or diamond rings in the solution and soak for 15 minutes. Gently place your rings into the bowl using your fingers, a slotted spoon, or a small strainer. Then, set a timer and let them soak for 15 minutes.[2]
    Clean Gold Rings Step 2.jpg
    • If your ring is solid gold, it doesn't matter if it soaks for longer. However, it's best not to let diamond rings soak for too long, as some settings may loosen. While this isn't likely to happen, it's a possibility.
    • The soapy water will loosen any dirt, debris, or oils so they're easier to remove.
  3. Use a soft-bristle toothbrush to scrub your ring until it's clean. Dip a soft-bristle toothbrush into the soapy water to get it wet. Then, brush the top, sides, and bottom of your ring to get it totally clean. Pay special attention to crevices between the stones, as well as any gaps on the back side of your ring.[3]
    Clean Gold Rings Step 3.jpg
    • Don't use a medium- or hard-bristle toothbrush, as the they can damage the finish on the ring.
  4. Dip the ring in your cleaning solution for an extra rinse. Use your fingers, a slotted spoon, or a small strainer to dip the ring back in the soapy water. Swish it around a little to help wash away any remaining grime. Then, remove the ring from the cleaning solution.[4]
    Clean Gold Rings Step 4.jpg
    • If your ring was very dirty, you might want to visually inspect it at this point to make sure it's clean. If it's not, then you can scrub the ring a second time.
  5. Rinse your ring in fresh warm water. Hold your ring under running water to wash away the soapy water. Be careful not to drop it down the sink drain.[5]
    Clean Gold Rings Step 5.jpg
    • As an alternative, use a cup of fresh water to rinse your ring. Simply dip the ring in the cup and swish it around to remove any soapy residue.
  6. Let your ring air dry or use a microfiber polishing cloth to dry it. Lay it out on a soft, clean cloth if you want to let it air dry. However, you can blot it dry with a lint-free microfiber cloth, if you have one. Be gentle as you wipe the ring dry, as gold is easy to scratch.[6]
    Clean Gold Rings Step 6.jpg
    • Some cloths can scratch gold, especially if they're made of rough or fibrous fabric.
    • Air drying your ring will not cause tarnish.

EditWashing Your Ring with Vinegar

  1. Place a solid gold or diamond ring at the bottom of a bowl. Put the ring in the bowl first so you can add less vinegar. This will make it easy to handle the ring once it's done soaking, and it will prevent wasted vinegar.[7]
    Clean Gold Rings Step 7.jpg
    • If you already poured the vinegar into the bowl, use your fingers, a slotted spoon, or a small strainer to put the rings into the vinegar.
  2. Cover the ring with white vinegar and soak for 15 minutes. Pour the white vinegar over your ring until it's completely covered. Then, set a timer for 15 minutes to treat the ring. The vinegar will loosen the dirt, grime, and oils that are built up on the ring so they'll come off easily.[8]
    Clean Gold Rings Step 8.jpg
    • A solid gold ring can soak longer than 15 minutes, but a diamond setting could come loose. Although this likely won't happen, it can in some cases.
    • Only use white vinegar to clean gold rings. Other types of vinegar may damage the finish.
  3. Scrub the ring with a soft-bristle toothbrush dipped in vinegar. Soak the bristles of your toothbrush in the bowl of vinegar, then scrub each side of the ring until it looks clean. Work the bristles around dips and crevices to remove hard-to-reach grime.[9]
    Clean Gold Rings Step 9.jpg
    • Make sure your brush has soft bristles, as medium- or hard-bristle brushes can damage the gold.
  4. Rinse the ring under running warm water. Hold your ring under the stream of water, being careful not to drop it. Continue rinsing it until all of the vinegar is gone.[10]
    Clean Gold Rings Step 10.jpg
    • Your ring may smell like vinegar after your wash it, but this smell will dissipate. However, you might have to wait a few hours.
  5. Air dry the ring or pat it dry with a microfiber cloth. Lay the ring on a soft, clean cloth to air dry. As another option, use a lint-free microfiber cloth if you have one. Gently blot the ring dry using your cloth.[11]
    Clean Gold Rings Step 11.jpg
    • Don't use rough or fuzzy fabrics to dry your ring, as these can scratch the gold.
    • Letting your ring air dry won't cause any tarnish or discoloration.

EditDoing a Deep Clean with Ammonia

  1. Use ammonia only on solid gold or diamond rings. Ammonia is a very strong cleanser, so it's not appropriate for most gemstones or pearls. However, it's okay to use it for solid gold or diamonds, which are very strong. Just don't use it more than once every 6 months because the ammonia can discolor your gold if used frequently.[12]
    Clean Gold Rings Step 12.jpg
    • It's best to use ammonia only when your gold is so dirty that the tarnish or grime mars the look of the ring.
  2. Mix 1 part ammonia with 6 parts warm water to create a jewelry cleaner. Pour the ammonia into a bowl, then slowly add the water. Be careful not to splash. The measurements don't have to be exact, but they should be a close estimation.[13]
    Clean Gold Rings Step 13.jpg
    • For instance, if you use of ammonia, add of warm water.
  3. Soak your ring in the solution for 1 minute. Gently place your ring into the solution using a slotted spoon or a small strainer. Then, watch the clock for 1 minute. Remove your ring from the solution using your spoon or strainer. Don't let it soak any longer because the ammonia is too strong.[14]
    Clean Gold Rings Step 14.jpg
    • Don't put your fingers into ammonia, as it may irritate your skin.
  4. Scrub your ring with a soft-bristle toothbrush until it's clean. Dip the toothbrush in the ammonia solution, then brush each side of the ring until it's clean. If your ring has diamonds, pay special attention to the crevices around the stones.[15]
    Clean Gold Rings Step 15.jpg
    • Never use a medium- or hard-bristle brush, as these are too stiff and may damage your gold.
  5. Rinse the ring thoroughly in warm running water. Hold the ring under the warm running water to rinse away the ammonia solution. Make sure the ring is thoroughly rinsed. However, be careful that you don't drop it down the drain.[16]
    Clean Gold Rings Step 16.jpg
  6. Let the ring air dry or pat it dry with a microfiber cloth. To air dry your ring, lay it out on a clean, dry cloth. If you have a lint-free, microfiber cloth, you may prefer to pat your ring dry. Gently blot the ring to remove the excess water.[17]
    Clean Gold Rings Step 17.jpg
    • Avoid using stiff or fuzzy fabrics to dry your ring, as these can scratch the gold.
    • Letting your ring air dry won't damage the finish.

EditThings You'll Need

EditUsing Mild Dishwashing Detergent

  • Gold ring
  • Bowl
  • Warm water
  • Mild dish detergent
  • Soft-bristle toothbrush
  • Cup of water (optional)
  • Soft microfiber cloth

EditWashing Your Ring with Vinegar

  • Gold ring
  • Bowl
  • Vinegar
  • Soft-bristle toothbrush
  • Warm water
  • Soft microfiber cloth

EditDoing a Deep Clean with Ammonia

  • Gold ring
  • Bowl
  • Ammonia or Ammonia-based cleaner
  • Warm water
  • Soft-bristle toothbrush
  • Soft microfiber cloth

EditTips

  • Gold can easily scratch because it's a soft metal. It's difficult to remove these scratches at home, but a jeweler can polish them away for a nominal fee.[18]
  • Don't wear your rings in the pool because chlorine can damage the finish.[19]
  • Take off your gold rings before you shower to prevent soap-buildup from dulling the finish.[20]

EditWarnings

  • If your ring has a pearl in it, take it back to your jeweler to be cleaned. It's very easy to damage a pearl because they're very porous, so it's risky to clean it yourself.
  • Ammonia may stain your gold rings if you use it too often. Additionally, it will likely damage gemstones and pearls, so don't use it if your ring has them.[21]

EditReferences


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How to Do Bicep Curl Resistance Band Exercises

Posted: 26 Jul 2019 01:00 AM PDT

Resistance bands are lightweight and versatile pieces of workout equipment that you can use to exercise any part of your body. When you want to work out your upper arms, bicep curls with your resistance band are great for a medium-intensity exercise. You can perform resistance band bicep curls while you're standing or when you're seated. If you want to work your arms and legs at the same time, do lunges while you curl.

EditSteps

EditStanding Resistance Band Bicep Curls

  1. Stand on the middle section of a resistance band. Hold the ends of your resistance band so the middle section is on the floor. Step onto the band with one of your feet so the band is in the center of your foot. Then place your other foot on the resistance band so your feet are shoulder-width apart. Make sure the band doesn't move around and that your feet are comfortable.[1]
    Do Bicep Curl Resistance Band Exercises Step 1 Version 3.jpg
    • You can buy resistance bands from any fitness store or online.
    • If you want an easier workout, only step on the resistance band with one foot instead.
  2. Hold the ends of the resistance band with your arms straight. Stand with your back straight and look forward while you perform your exercise. Keep your arms straight down with your palms at your side so they face inward. Hold the band so there's a small amount of tension between your hands and your feet.[2]
    Do Bicep Curl Resistance Band Exercises Step 2 Version 3.jpg
    • Some resistance bands have handles so you can easily hold onto them. Otherwise, grab and hold them as tight as you can.
  3. Bend your elbows and hold your curl for 2-3 counts. Raise your hands to stretch the ends of the resistance band and pull them tight. Use a slow, controlled motion so the bands don't snap or slip. Bring your hands in front of your shoulders and flex your biceps for 1-2 seconds to work your muscles.[3]
    Do Bicep Curl Resistance Band Exercises Step 3 Version 3.jpg
    • If you want to make your curl more challenging, hold dumbbells as well as the resistance band.
    • You can choose to raise both your arms at once or alternate arms with each curl.
  4. Lower your arms slowly to complete your rep. After your count, straighten out your arms again at the same controlled speed. Don't let go of the bands when you bring your arms down, or else you could hurt yourself. Once your hands are at your side and the resistance band feels loose again, rest for 1 count before continuing your reps.[4]
    Do Bicep Curl Resistance Band Exercises Step 4 Version 3.jpg
    • Complete 2-3 sets of 10-15 reps during your workout sessions.
    • Don't lift your feet at any point during your curl since the resistance band could snap up and hurt you.

EditSeated Resistance Band Bicep Curls

  1. Put a resistance band under your feet while you're sitting in a chair. Use a chair or bench that doesn't have any sides when you do your curls. Slide the center of your resistance band underneath your feet so they're shoulder-width apart. Once the resistance band is secure under your feet, sit up so your back is straight and you're looking forward.[5]
    Do Bicep Curl Resistance Band Exercises Step 5 Version 3.jpg
    • Make sure the chair or bench you're using doesn't move around too much or else the resistance band could slip from underneath your feet.
  2. Hold the ends of the resistance band so your palms face inward. Keep your arms at your side so they hang down past the seat. Get a tight grip on the ends of the resistance band so it has a small amount of tension while you're relaxed. Make sure your palms face inward so you can perform your curls easily.[6]
    Do Bicep Curl Resistance Band Exercises Step 6 Version 3.jpg
    • Check if your resistance band has attachable handles to make holding onto it easier.
  3. Curl your arms toward your chest to stretch the resistance band. Avoid moving your back, shoulders, and elbows while you perform your curl. Stretch the resistance band by bringing your hands up toward your chest and keep your wrists straight so your hands line up with your forearms. Once you reach the top of your curl, hold it for 1-2 seconds.[7]
    Do Bicep Curl Resistance Band Exercises Step 7 Version 2.jpg
    • Use dumbbells as well as your resistance band to make your workouts more challenging. Use lighter weights since the resistance band will already make it difficult to lift.
    • Lift both arms at the same time or alternate arms with each curl.
  4. Lower your arms until they're straight after 1-2 counts. Slowly lower your arms until they're straight and the resistance bands are relaxed. Don't let the band pull your arms down quickly because it won't make your workout as beneficial. At the end of your rep, take a brief pause before continuing your set.[8]
    Do Bicep Curl Resistance Band Exercises Step 8 Version 2.jpg
    • Perform 2-3 sets of 10-15 reps.
    • If you want more resistance, space your feet wider apart and choke up on the ends of the bands.

EditBicep Curls with Lunges

  1. Step on the center of the resistance band with one of your feet. Choose one of your feet to start with and stand on the middle of the band with it. Position the band so it's underneath your toes rather than in the center of your foot. Hold the ends of the resistance band with both hands so it has a small amount of resistance when your arms are straight.[9]
    Do Bicep Curl Resistance Band Exercises Step 9.jpg
    • It doesn't matter which foot you start with since you'll switch them later on.
    • You can choose to curl both arms at the same time or only curl the arm that's opposite of the leg you're stepping forward with.
  2. Take a large step forward with your other foot. Step forward with your other foot so it's about in front of the resistance band. Make sure your feet point forward so you can maintain your form. Keep your knees slightly bent and your back straight so you're looking forward.[10]
    Do Bicep Curl Resistance Band Exercises Step 10.jpg
    • Stepping forward adds tension to the resistance band. If it feels too tight or difficult to pull, loosen your grip on the end or use a lower resistance.
    • Don't step too far forward where you'll easily lose your balance since the resistance band could snap back toward you if you fall.
  3. Bend your knees so they form 90-degree angles. Lower your body closer to the ground by bending your knees. Keep your back straight as you get closer to the ground to work out your legs and hips. When your knee in front forms a 90-degree angle, keep holding the position for 1-2 seconds.[11]
    Do Bicep Curl Resistance Band Exercises Step 11.jpg
    • Don't lift your feet off the ground while you're lunging since the resistance could slip from underneath your foot.
  4. Curl your arms toward your shoulder while maintaining the lunge position. As you lower your body into the lunge position, bend your elbows to bring your hands closer to your shoulders. Keep your palms facing inward and your wrists straight to make stretching the resistance band slightly easier. Once your biceps are flexed, hold the lunge position and curl for about 1 second. Then lower your arms slowly to finish the curl.[12]
    Do Bicep Curl Resistance Band Exercises Step 12.jpg
    • You can use dumbbells if you want to add more weight to your routine.
    • After 10-15 reps, switch which leg is in back so you get an even workout.
    • Perform 10-15 reps for each leg for 2-3 sets.

EditTips

  • Resistance bands come with various levels of resistances so choose one that you can comfortably use for an entire workout.
  • Maintain tension in the resistance band between sets for the best results.
  • Try doing your curls by positioning your palms so they face the ceiling instead of facing each other.

EditWarnings

  • Be careful not to lift your foot while you're stretching the resistance band since it could snap up and hurt you.

EditThings You'll Need

  • Resistance band
  • Armless chair
  • Dumbbells (optional)

EditRelated wikiHows

EditReferences


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How to Run Uphill

Posted: 25 Jul 2019 05:00 PM PDT

Running uphill can be challenging even for accomplished runners, so you might be feeling intimidated by it. Fortunately, you can improve your technique and train to make running hills easier! To improve your uphill runs, focus on your running technique as you go uphill. Additionally, incorporate leg exercises and uphill training into your workout. Since you'll need to come back down when running hills outdoors, it's also important that you master your downhill technique.

EditSteps

EditStriding Uphill

  1. Pump your arms to help you generate more power. Moving your arms with each stride can help you create more momentum in your legs, which helps you move uphill. Bend your elbows at 90-degree angles. Then, swing your arms forward and back, keeping them at your sides. Alternate your arms with each stride to help you move forward.[1]
    Run Uphill Step 1 Version 2.jpg
    • Your arms should be in sync with your legs. When your left leg is striking the ground, your left arm should be pumping forward.
  2. Angle your body toward the hill but don't hunch forward. Bend forward slightly to match the angle of the hill. However, don't bend at your waist or hunch your shoulders forward. Instead, keep your back straight and your core engaged so that you can maintain your momentum and breathe freely.[2]
    Run Uphill Step 2 Version 2.jpg
    • Bending or hunching will slow you down, and it may make it harder for you to take deep breaths.
  3. Take small steps to help manage your energy levels. You might be tempted to take longer strides when you're going uphill so you can get to the top faster. Unfortunately, this can tire you out very quickly, which slows you down. As you go uphill, keep your stride short and relaxed, which will help you go faster without wasting energy.[3]
    Run Uphill Step 3 Version 2.jpg
    • You may need to experiment to see how big your strides should be. You should feel like you're working hard to get up the hill, but you shouldn't feel like you're pushing yourself to your max. If you're at max exertion, shorten your stride.
  4. Land on your toes so you can spring off the ground with each step. Landing on your heel or midfoot will slow you down, so stay on your toes. Use your toes to launch yourself off the ground with each step, which keeps your momentum going and maintains your speed. Stay on your toes until you reach the top of the hill.[4]
    Run Uphill Step 4 Version 2.jpg
    • Once you reach the top of the hill, it's okay to land on your midfoot or heel as you progress into your downhill.
  5. Look at the trail ahead of you so you can spot your next step. Don't look down at your feet, which can cause you to hunch forward. Instead, watch the trail about ahead of you. Look for uneven or loose terrain so that you can safely land your foot.[5]
    Run Uphill Step 5 Version 2.jpg
    • This will also help you keep your neck straight rather than craning it forward, which helps you breathe better.
  6. Take 3 strides on your inhale and 3 strides on your exhale. You need to manage your breath so you're getting enough oxygen to maintain your energy. Counting your breaths can help you do that. As you inhale, count 3 strides, then exhale as you count 3 strides. Continue this pattern as you complete your hills.[6]
    Run Uphill Step 6 Version 2.jpg
    • Each footfall is 1 stride, so 3 steps will be 3 strides.
    • You can adjust your counts if 3 doesn't feel right to you. For instance, you can change your breathing to a 2 count or 4 count if that's more comfortable for you.

EditTraining for Uphill Runs

  1. Build your legs with lunges, squats, and step ups. Strong legs are essential for running uphill, so don't skip leg day. Do 3 sets of 8-12 lunges, 15-20 squats, and 16-20 steps ups 3 times a week. Rest for 1 day between leg workouts to give your muscles time to recover.[7]
    Run Uphill Step 7 Version 2.jpg
    • Lunges: Stand up straight with your feet hip-width apart. Step forward with your right leg, then bend both of your knees into 90-degree angles to lower yourself to the floor. Don't let your right knee go out past your toe. Push through your right heel to go back to your starting position and complete 1 lunge. Alternate legs to work both sides.
    • Squats: Stand tall with your feet shoulder-width apart. Slowly lower yourself into a sitting position, keeping your back straight and your core engaged. Go down as far as you can, but don't let your knees go out past your toes. Push through your heels to rise back to your starting position and finish 1 rep.
    • Step ups: Stand in front of a sturdy box or a staircase. If you're using a box, step onto the box with your right leg, then bring up your left leg. Step back down to complete 1 rep. Alternate legs to work both sides. If you're using the stairs, lead with your right leg as you climb the stairs. Go back down and climb the staircase again, leading with your left leg.
  2. Practice running inclines on a treadmill or stadium seats. Training on elevated surfaces can help you improve your stamina when you're running hills. If you're working out indoors, set your treadmill on an incline. For outdoor workouts, run up and down stadium seats. Alternate between running the incline and running on a flat surface.[8]
    Run Uphill Step 8 Version 2.jpg
    • If you're using a treadmill, you might run on an incline for 5 minutes, then on a flat surface for 5 minutes. Alternate back and forth for 30 minutes.
    • If you're running stadium seats, set a timer for 15-30 minutes, depending on your fitness level. Then, run up and down the stadium seats until your timer goes off.
    • Even small inclines can help you build your stamina while running uphill.
  3. Do intervals to help build your endurance and avoid fatigue. Interval training can help you build your stamina, improve your fitness, and burn more calories. To do intervals, sprint up an incline for 1 minute, then jog or walk briskly for 1 minute. Repeat these intervals for 20-30 minutes to help build your endurance.[9]
    Run Uphill Step 9.jpg
    • If you're struggling with 1-minute intervals, try shortening your sprint to 30 seconds and jogging or walking for 1.5 minutes.
  4. Focus on your exertion level and not speed to avoid tiring early. You likely want to run your hills as fast as possible, especially if you're running a race. However, focusing on your speed can tire you out. Instead, monitor your exertion level. You should feel like you're working very hard but aren't at your maximum exertion level. If you feel like you're pushing yourself too hard, slow down.[10]
    Run Uphill Step 10.jpg
    • If you burn through your energy too fast, you'll naturally slow down and finish slower. Keep your pace steady and controlled to stay on track for a strong finish.

EditGoing Downhill

  1. Land on your midfoot or heels while going downhill. You're going to be moving faster while you're going downhill because of gravity. This means that you don't need to spring off the ground to maintain your momentum. Slow yourself down slightly by landing on the middle or heel of your foot. Continue this stride as you run down the hill.[11]
    Run Uphill Step 11.jpg
    • Landing on your heel will slow you down more than landing on your midfoot.
  2. Take small steps to help you maintain control of your speed. You're naturally going to be moving at a higher speed as you run down a hill, and it's easy to lose control of your form. This can stress your body and increase your risk of injury. Shorten your stride so that you can maintain your quick pace without sacrificing your control.[12]
    Run Uphill Step 12.jpg
  3. Keep your back straight as you run the downhills instead of leaning. You might feel the urge to lean forward or back, but it's important that you keep your back straight and neutral. Roll your shoulders back and engage your core to help you maintain your posture. Additionally, straighten your neck and keep your eyes forward rather than looking down.[13]
    Run Uphill Step 13.jpg
    • This will help you stay in control of your stride and avoid injury. Leaning forward or back can stress your body as you go downhill.

EditTips

  • Running hills or inclines often is the best way to get better at it.[14]

EditReferences


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