BREAKING: new study - 60 seconds of stadium stairs as effective as 45 min running

Ajnanagatha wrote:

If I could do unlimited hard exercises and stack them and reap the benefits like a billionaire, I would already. Can't do that but I'm trying to build a foundation again.

Your story is interesting. You should provide more detail. It just sounds like you were sufficiently developed in distance running and your body with its own preferences needed less running and more other activity. So your findings may be skewed. If you hadn't been a distance runner and did that weight lifting you do, the results might have been not as profound. Just an idea, like the people who say "I dropped my mileage and sharpened and got a PR!" After a lifetime of crazy mileage. Well , yeah, there are orthodox theories for that...

Anyway

Decent analysis. I've always recovered very quickly. Kenenisa talks about a "recovery gene" and if it exists, I've got it. I do need to sleep about 10-12 hours a night after high volume or high intensity (or both) days but I adapt to either weightlifting or distance work very quickly. Trying to do both usually backfires.

For example, if you put a gun to my head and had me run a 5 mile race, right now I'd probably run 29-30minutes...and be lying on the ground for 5-10minutes after. Two days later, I'd run 1-2minutes faster. Two days later I'd run 1-1:30 faster, Two days later I'd probably run around 25-26. All efforts equal. I just adapt very quickly aerobically. Again going back to kenenisa and his recent marathon prep...I think people who have never put in the time and effort that elite athletes have don't realize how quickly it comes back. Bekele was capable of 2:01-2:02 at his peak...getting within 3-4% of your best isn't hard. Most of elite "genetics" are adaptability and recovery.

These aren't findings, it's just my experiences. I'm as mesomorphic as it gets...even running 70-80mpw and eating 2000cal a day (listening to the brojos "wisdom" and trying to lose weight) I was still 158-162lbs or so at 6 feet tall, ripped. Within 4 months of eating more and running a lot less (10-20mpw) and lifting I was up to 173-174...not much fat gain either. A year or so later I'm up to 187-188lbs. Distance running lowers your set point in terms of body weight, as well as your appetite, so when most distance runners stop they put on muscle just looking at weights. The biggest benefit of the "morning easy run" is muscular atrophy, it has nothing to do with aerobic benefits.

You can hammer your body into almost anything you want if you do it long enough...I started out running 2-3miles @ 9-10minutes per mile, and after a few years did the physical education mile test in 6:;45ish. I got to be a pretty good mid-D runner but I just naturally carry too much muscle to be truly elite. But I always had that intensity from day one, I loved the sensation of fighting against something, of digging deep into your own savagery and going where I knew other people couldn't.

Again that comes back to recovery but I had dozens of injuries as well you just have to adjust your form or muscle imbalances. Every injury is form related, and I'm a lot more durable because, after 10 years, I know how to use my hips properly when I run. That helps recovery immensely as well, knowing how to disribute the load/stress between your achilles, knees and hips and not overstressing any point in the kinetic chain. Learning how to catch the impact of footstrike using the glutes and keeping the hips forward...99% of people run poorly because they lack the strength to run correctly.

Enough rambling, peace.

Paul. this is what you meant to say:

"t. It was both a vote of confidence and a little pressure. It worked out great. I went into that race and won. Sometimes as an athlete you need your ego checked by being put in a slow heat to learn the fundamentals, sometimes you need to be in a little bit above your head. I saw I could compete. Only three weeks later Coach put me in a race with Bob Kennedy, Jim Spivey and the #1 ranked guy from Wisconsin. I came in third to Spivey and Kennedy. We trusted each other. Going into the Notre Dame race I had a 3:55 PR, I ran 3:49 there and a couple weeks later I was down to 3:40"

NEWS FLASH>

4 seconds of sprinting is superior to 60 seconds of stair runs.

Do 4 by 35 yard dashes and it's better than stairs.

What stadium has tall enough stairs that it takes 60 seconds to run up them?

Bad Wigins wrote:

What stadium has tall enough stairs that it takes 60 seconds to run up them?

Camp Nou should do:

It's really steep.

last night John Oliver made a segment relevant to this conversation: https://www.youtube.com/watch?v=0Rnq1NpHdmw

Nutella1 wrote:

Bad Wigins wrote:

What stadium has tall enough stairs that it takes 60 seconds to run up them?

Camp Nou should do:

https://en.wikipedia.org/wiki/Camp_Nou

It's really steep.

Those are pretty high on one side but it doesn't look like 400 meters.

I found a very, very steep hill, and I have more bicycles than anyone should.

I have begun sprinting up this hill, it takes me 18-20 seconds, and I use very exaggerated movements, almost like I'm high-stepping up stairs.

Then I coast down the hill on a bike. Then wait about 10 seconds, and do it again. I recover for about 30 seconds, all told, but do basically no work doing recovery.

I have been doing 6 of these, since that's how many bikes I can drop off on the top of this hill at one time, without getting a trailer. I'll let you know how this goes. (Two times a week, then three, then two. No running other days.)

No Equipoise or Meldonium? No wonder

Yep, I'm flying into Barcelona for my HIIT workout next week, but first I'm doing 40 times 7 seconds in the basement.

Link?

Hmmmm...'mm wrote:

Link?

fred wrote:

Yep, I'm flying into Barcelona for my HIIT workout next week, but first I'm doing 40 times 7 seconds in the basement.

Fred! Did you forget your 25 grams of whey protein after your workout again for epigenetic modification of post-workout muscle protein synthesis involving MicroRNA mechanisms of action?

Please no more insulin resistance Fred. Just consistent running. OK?

You are going to go see Dr. Fuentes again in Spain for another homologous ostrich blood transfusion…right?

No matter how many methods you try…you will never be able to "run like Paula."

Why don't you just give up this impossible dream Fred?

just run up the stairs for 60 seconds a day and you can be just like eliud kipchoge