how does stretching help open strides?

like others have said, stretching loosens your muscles. if you have small steps, you can open your strides but don't open them so much that you look like you're doing a split. if your strides are too big, you can pull a muscle and injure yourself.

to run faster uphill, you simply have to practice a lot. going uphill, suggest short strides and lift your knees (pretend like you're pouncing up a flight of stairs). if you're going downhill and then up, sprint down the hill and the momentum will carry you partially up, if not entirely up the hill (depending on how big the hill is). it also helps to run faster uphill than your normal pace during other parts of the course. keep your back straight and use your arms to propel yourself. it also helps to run on your toes (it cuts foot-switching time).

it also helps to do sit-ups, planks, lunges, push-ups to work out your whole body. you don't run with just your legs. you need your arms to propel you and your torso/abs to keep your balance.

if you are consistent and work hard, you can do it!

good luck.

Before Sports:

Muscle stretching improves circulation and blood flow--gives muscles the added flexibility to move freely

During Sports:

Muscle stretching improves coordination, balance, accuracy and makes your muscles less prone to injury

After Sports:

Muscle stretching improves recovery time

Training:

Stretching helps improve muscle imbalances. A muscle imbalance is caused when some muscles are more warmed up and ready for exertion than others. Daily activities do not require the same extension and range of movements your muscles get during sports. If your muscles are not stretched equally, they are said to be imbalanced. Muscle imbalance makes you less coordinated and can contribute to injury such as pulled or strained muscles.

That's probably why is hurts you when you run up a hill.

Do Dynamic and Static stretches

You should no stretch your muscle to more than its capable of (to the point of pain)

Don't hold your breath too!

Hope this helps :)

Well you can do lunges...also sitting and stretching to each leg and grabbing your shoe and pulling yourself...

I'm not sure how I can help you on cutting four mins...but practice always helps (Incline on treadmill...but always go in paces...not too much too fast...) ...and saving your stamina until the most important part (the hill) or the area you need more effort on...

~I hope this helps you...or gives some ideas ^-^

yea stretching will help and so will strides, you should try doing 20 second strides and count each time one of your feet hit the ground, thats what I do on my xc team, and my coach says you should be between 32-36. Try to do it at least 3 times a week!

stretching is a good way. It loosens up your muscles so that your lose enough to get the longer stride. I suggest doing striders. While most people think these are just sprints they arent meant for that. Its meant to focus on widening your steps.

take it from someone who runs track.

you have too pace yourself, but about half way up push yourself and run hard.

o and on stretching.

stretch like you would move your legs while running.

o and high kicks helps too.

Yes. Try yoga or pilates to help with this.