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RUN FOUR MILES WITH AT LEAST ONE 2-3 MINUTE HILL: Try to find a trail for your hilly runs. Trail running is much easier on your legs and body than running on roads. Not only will you avoid injury, but you'll also recover faster. No hills in your neighborhood, you say? No problem -- find a treadmill and crank up the elevation for 2-3 minutes. If you don't have access to a treadmill either, just run a little harder to simulate the effort of running uphill, then ease off again when you get to the "top."
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