Uphill running. High intensity. No acidic feeling in my legs whatsoever. It it possible?! On Monday, I spontaneously joined my good friend, Linda, on her sone 3/4- session. Since I don’t do a lot of zone 3 I wasn’t sure how it was going to feel, but I loved it so, so much and I hope you’ll love this one too!
How to feel really, really good
That’s easy: Have a good run and let the endorphins and dopamine take over! Okay, it’s easy in theory, but the thing with this particular session is that you are never supposed to feel like you are dragging your feet or dying from lack of oxygen. The lucky ducks that we are, Linda and I both live right next to the alpine pists of Wyller and Tryvann. While the pist itself is not really long (about 2.7 km) there is a dirt road traversing over and winding along side it that is perfect for both sub threshold and harder running. You can do this interval session in any kind of an uphill as long at it is a long one. No long hill close to you? Set the treadmill to 7-10% incline and get going!
So the good old 45/15 that some of you may remember from this post. Only this time the speed is less important because we are running uphill and a lot of intervals. If you are not an experienced runner I recommend that you start with 20-30 intervals. Running uphill, although it feels superheavy, is easier on the anatomical structures of your legs, but listen to your body and don’t overdo it.
The intensity is progressive from sub lactate threshold, on threshold for the most part and little above at the end. In my experience from testing hundreds of clients and patients, most people have their lactate threshold in zone 3 (72-82% of HR) and well endurance trained people may have it somewhere in zone 4 (82-87% of HR). However this is what you should feel like: quite a lot of breathing, which you are in complete control of. No mentionable acidic-feeling stiffness in your muscles.