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Q) To keep fit I run three times a week. But when I climb the escalator or flights of stairs at work I get really out of breath. How can that be? Any ideas how I can improve things?
By slhaf | May 20, 2009
A) To be fit for an activity you need to specifically train for that activity – whether skiing or running up the stairs! I’m guessing you usually run on the flat and your pace may be slow and steady? This is a great way to improve fitness, particularly for endurance. It does not however improve your sprint ability or your ability to climb.
Break your running up with three different styles. First, include a slow, steady, long run. This should be done at a continuous pace and be anything in length from 30 to 60 minutes. Second, include a run with hill climbs – find a route with three to five hills in. If you can only find one hill, aim to run this hill as a circuit and repeat it at least three times. If you can’t find any hills, try finding flights of steps on bridges over dual carriageways or on underpasses. This run can be any length from 20 – 60 minutes. The final run should be a short, interval run. This is ideal for improving speed. Work with a stopwatch or use landmarks such as a lamppost at regular intervals. Run as hard as you can for 30 – 90 seconds and then recover for the same time period. Repeat your intervals six to ten times. This workout should be 20 – 30 minutes.
Always give yourself a long warm up, especially when doing the hill and interval programmes and cool down. It’s really important to do lots of stretching and balance work to compliment your running. After a run, always stretch for 30 seconds on each major muscle in the lower body, i.e. calves (lower leg), hamstrings (back thigh) quadriceps (front thigh) gluteals (backside). Also find time to do a longer stretch when your muscles are warm but relaxed – after a hot bath is ideal. If you work on progressing each of your runs every three to four weeks – adding more minutes, hills or intervals – you’ll soon find your fitness goes up in leaps and bounds!
TIP – Give your gym workouts a new lease of life with this 45-minute circuit. Get a gym instructor to show you how to perform each exercise.
Warm up for eight to 10 minutes on a bike. Next, do one set of lunges, one set of squats and one set of a chest exercises such as a dumbbell fly or press-ups. Now jump on an x-trainer and work as hard as you can for 6 minutes, next perform your lunges, squats and chest exercise again. Next jump onto the treadmill and run or hill climb, hard for six minutes, then perform a lat pull down (back exercise), lateral raise (shoulder exercise) and the abdominal plank, held for up to one minute in duration. Now go on a bike and do six minutes as hard as you can. Repeat your back, shoulder and abdominal plank, then cool down.
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