Saturday, July 12, 2025

Can you run upstairs?

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Can you run upstairs?

If you can't, here's how to get there.

Matthew Fried

Jul 12

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You shouldn’t feel winded walking up stairs.

Here’s a free, simple program to eliminate this feeling:

3 times per week for 30 minutes get your heart rate into ‘Zone 2’ which for most people means a brisk walk, or perhaps a light jog.
1 time per week for 20 minutes get your heart rate into ‘Zone 4 or 5’ which means as much intensity as you can muster, i.e. sprinting as fast as you can, using intervals.

A few points of context:

Each person’s HR Zones vary.
Beginners can try sprinting for 30 seconds then resting for 60 seconds, and over time make the intervals more difficult, such as 60/60 or 120/120, etc.
You can substitute ANY cardio modality instead of running such as: cycling, rowing, swimming, elliptical, even jump rope, etc.
You must, of course, take appropriate steps to warmup dynamically, cool down statically, and adjust/regress for any injuries/concerns.

If you need help beyond these instructions, I provide that and much more inside my free community: Fit Over 40. I hope you’ll join us!

Checkout my free community: Fit Over 40. What’s inside? Everything you need to lose unwanted body fat, improve mobility, build strength, & ditch dieting … in a way that actually fits into your busy life.