Likewise, if you know strong hikers who can climb endlessly but fall apart the moment the trail becomes runnable, that’s not surprising either.

The gap between running fitness and climbing fitness is real.

And it’s not psychological.
It’s physiological.

Two Different Systems

At first glance, running uphill and running on flat ground look similar. You’re still moving forward, still breathing hard, still pushing through effort.

But internally, the demands are very different.

Running Fitness

Running fitness is primarily aerobic efficiency.

It’s your ability to sustain steady energy output using mostly slow-twitch (Type I) muscle fibers. This system improves through:

• Long aerobic runs

• Threshold sessions

• Consistent weekly mileage

In simple terms, this is your engine.
The stronger the engine, the longer you can sustain work.

Climbing Fitness

Climbing fitness is more about force production under load.

Once gradients rise above roughly 10–12%, every step demands more mechanical force. The body recruits additional muscle fibers—especially in the glutes, quads, and calves—and relies more heavily on Type IIa fibers.

These fibers produce more power, but they fatigue faster.

This is why a steep climb can feel disproportionately difficult even when your breathing seems controlled.

Research examining uphill running mechanics shows that metabolic cost increases sharply as gradients rise. The energy required per unit distance can increase dramatically even while your speed drops.

In practical terms:
You’re working harder while moving slower.

A Real-World Pattern

Coaches see this pattern often.

One athlete arrives with a strong road background: high mileage, excellent threshold pace, impressive aerobic metrics.

Another athlete trains fewer kilometers but spends time doing incline treadmill work, steep hiking sessions, or loaded step-ups.

On flat sections, the road runner looks dominant.
On steep climbs, the roles often reverse.

The difference isn’t discipline or motivation.
It’s climbing economy—the ability to generate force efficiently with each step while maintaining sustainable breathing and cadence.

When gradients climb above 15%, the limiting factor often shifts from oxygen delivery to muscular endurance and mechanical efficiency.

What Scientists Call “Climbing Economy”

Just as marathoners talk about running economy, mountain athletes rely on something similar: climbing economy.

This refers to how efficiently an athlete converts metabolic energy into vertical movement.

Athletes who train regularly on steep terrain or simulated inclines often develop:

• Better force application per stride

• Improved ankle and tendon stiffness

• Lower metabolic cost at the same gradient and speed

These adaptations don’t come from adding more mileage alone.

They come from specific loading, training that exposes muscles and tendons to sustained incline stress.

Training Implications

If you only train flat running, you’ll likely develop an excellent aerobic engine.

But the muscular system responsible for climbing—glutes, calves, and stabilizing structures may remain underdeveloped.

If you only train steep terrain, the opposite problem can appear: strong legs but limited aerobic turnover and inefficient running mechanics on flatter terrain.

The solution is not choosing one over the other.

It’s developing both deliberately.

Building Both Systems

A simple framework works well for many of my athletes.

Phase 1: Aerobic Development

Build running fitness first.

Focus on easy mileage, strides, and sub-threshold running. This develops mitochondrial density, aerobic capacity, and fatigue resistance.

Phase 2: Climbing Strength

Introduce incline-specific stress.

Examples include:

• Uphill treadmill intervals (8–12% incline)

• Weighted step-ups or box marches

• Isometric strength work such as split-squat holds or wall sits

These sessions improve force production and muscular endurance under climbing conditions.

Phase 3: Integration

Combine both systems during longer trail runs.

Practice climbing efficiently, descending with control, then returning to runnable terrain without excessive fatigue.

This integration is where real mountain performance emerges.

A Final Perspective

Every athlete has natural strengths.

Some respond quickly to aerobic training. Others develop climbing strength more easily due to biomechanics, tendon stiffness, or muscle fiber distribution.

But long-term mountain performance almost always requires both:

• The aerobic engine of a road runner

• The leg durability of a climber

Because mountains don’t reward one system alone.

They reward athletes who can sustain effort while gravity, fatigue, and terrain constantly change the rules.

The Takeaway

Running fitness builds your capacity to sustain effort.

Climbing fitness builds your ability to apply force when the terrain becomes steep.

True mountain performance lives where those two qualities meet.

Until next time,

Sachin Sharma

Running Coach | S&C for Endurance Athletes

Below is a refined, evidence-aligned hierarchy based on current consensus statements from the International Society of Sports Nutrition, the American College of Sports Medicine, and position stands from the International Olympic Committee.

S-Tier — Non-Negotiables (Performance Determinants)

These are not “supplements.” They are performance infrastructure.

1. Carbohydrate Availability

High carbohydrate availability consistently supports higher training intensity, improved glycogen resynthesis, and better endurance performance.

The consensus across modern literature (e.g., Burke et al., 2018; IOC consensus statements) is clear: endurance performance is strongly tied to glycogen availability. Strategic intake before and during sessions improves output and reduces perceived effort.

For long sessions:

• 30–60 g/hr for moderate duration

• 60–90 g/hr for longer events (multiple transportable carbohydrates)

This is foundational. No supplement compensates for inadequate fueling.

2. Total Daily Protein (1.6–2.2 g/kg/day)

Meta-analyses (Morton et al., 2018) support ~1.6 g/kg/day as sufficient for maximizing muscle repair and adaptation in trained individuals. Endurance athletes, particularly during heavy blocks or caloric deficits, often benefit from the upper end (~1.8–2.2 g/kg).

Distribution matters. Spreading intake across 3–5 feedings improves muscle protein synthesis response.

3. Hydration and Sodium Strategy

Even ~2% body mass loss due to dehydration impairs endurance performance and thermoregulation (ACSM position stand).

However, nuance matters:

Hydration should be individualized. Overhydration carries risk (exercise-associated hyponatremia). Sodium replacement becomes critical in long-duration events, especially in heat.

Hydration is not “drink more.”
It is replace appropriately.

A-Tier — Strong Evidence Ergogenic Aids

These have consistent performance data when used correctly.

1. Caffeine (3–6 mg/kg)

One of the most robustly supported ergogenic aids in sports science (Grgic et al., 2020; ISSN position stand).

Benefits:

• Reduced perceived exertion

• Improved time trial performance

• Enhanced alertness and pacing

Works across endurance, heat, and altitude contexts. Lower doses (1–3 mg/kg) may still be effective for sensitive individuals.

This is precision fatigue resistance.

2. Dietary Nitrates (Beetroot Juice)

Evidence supports improved exercise economy and reduced oxygen cost at submaximal intensities (Jones et al., multiple reviews). Effects are more pronounced in recreational and sub-elite athletes; less consistent in elites.

Most effective:

• 400–800 mg nitrate

• Consumed 2–3 hours pre-event

• Or chronically loaded for 3–7 days

Context dependent—but well supported.

3. Creatine Monohydrate

Strong evidence supports creatine for high-intensity and strength performance (ISSN consensus). For pure endurance events, direct performance benefits are less clear.

However, for endurance athletes incorporating:

• Sprint finishes

• Hill surges

• Strength blocks

Creatine can improve training quality and recovery.

Not essential for marathoners as per some research, but I would still recommend this to my athletes.

Highly valuable for hybrid and mountain athletes.

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B-Tier — Context-Dependent, Emerging or Indirect Benefits

1. Beta-Alanine

Evidence supports improved performance in efforts lasting 1–10 minutes via increased carnosine buffering.

Less relevant for pure ultra-distance pacing.
More relevant for:

• 5K–10K racing

• Repeated VO₂ intervals

• Short uphill bursts

Useful in specific blocks, not universally necessary.

2. Omega-3 Fatty Acids

Evidence supports anti-inflammatory and cardiovascular benefits. Some studies suggest reduced DOMS and improved vascular function.

However:

• Performance enhancement is inconsistent

• Benefits are more pronounced in deficient individuals

Supportive. Not transformative.

3. Vitamin D (When Deficient)

Vitamin D plays a role in bone health, immune function, and muscle function. Supplementation benefits athletes with confirmed low levels (Owens et al., 2018).

If sufficient, additional intake offers little performance gain.
If deficient, it is performance-relevant.

Testing > guessing.

C-Tier — Limited Direct Performance Impact

1. Magnesium

Essential mineral. Deficiency impairs muscle function.

But supplementation improves performance primarily when a deficiency exists. Routine high-dose supplementation in replete athletes shows limited benefit.

2. Collagen (With Loading Protocol)

The earlier classification was too dismissive.

Emerging research (Shaw et al., 2017 and follow-ups) suggests collagen or gelatin combined with vitamin C and mechanical loading may enhance collagen synthesis in connective tissue.

Evidence for performance improvement is still developing. Promising for tendon rehab protocols. Not broadly performance-enhancing.

D-Tier — Poor Evidence for Performance Enhancement

1. BCAAs

Evidence indicates that BCAAs alone do not significantly stimulate muscle protein synthesis compared to complete protein or EAA blends (Wolfe, 2017).

If total protein intake is adequate, BCAA supplementation adds little.

2. Glutamine

Despite theoretical immune support, evidence does not support meaningful performance or recovery enhancement in well-fed, trained athletes.

Limited utility outside extreme stress or clinical contexts.

E-Tier — Marketing Over Mechanism

“Detox” powders, vague immunity blends, and proprietary performance cocktails without transparent dosing.

No meaningful physiological rationale.
No high-quality performance data.

Final Hierarchy Summary

S-Tier: Carbohydrate availability, adequate protein, hydration strategy
A-Tier: Caffeine, nitrates, creatine (context dependent but well supported)
B-Tier: Beta-alanine (specific events), omega-3s, vitamin D (if deficient)
C-Tier: Magnesium (if deficient), collagen (with targeted loading)
D-Tier: BCAAs, glutamine
E-Tier: Marketing supplements without mechanism

Final Word

Performance nutrition is not about stacking powders.

It is about building layers:

1. Fuel the work.

2. Recover from the work.

3. Add selective ergogenic aids once the foundation is stable.

Elite athletes rarely take the most supplements.

They take the right ones, at the right time, for the right reason.

Everything else is noise.

Until next time,

Sachin Sharma

Running Coach | S&C for Endurance Athletes

You’re going to hike.

Not because you’re underprepared.
Not because you “gave up.”

But because on steep terrain, hiking is often the most metabolically intelligent decision available.

Watch any major mountain ultra. The strongest athletes are not running every climb. They are transitioning smoothly, deliberately, without hesitation. Their hiking is not a recovery. It is a strategy.

And that strategy is trainable.

What Steep Gradients Do to Your Energy System

Running uphill feels productive. The posture is aggressive. The cadence is high.

But once gradients exceed roughly 15%, oxygen cost rises sharply while velocity gains become marginal. The metabolic price increases faster than the return in vertical speed.

Power hiking, by contrast, allows similar vertical meters per minute at a lower cardiovascular strain. You remain aerobic. You protect glycogen. You reduce neuromuscular breakdown.

In races lasting 4, 8, or 20+ hours, that difference compounds.

The question is not: Can you run this climb?
It is: Should you?

What Fast Hiking Develops That Running Often Doesn’t

Uphill hiking shifts force demands:

• Greater reliance on glute and hamstring contribution

• Increased time under tension per step

• More stable, isometric ankle and calf loading

• Lower cadence, deeper breathing rhythm

This builds strength-endurance under aerobic control.

Runners who fade on steep terrain often lack this pattern, not aerobic capacity.

If flat running feels comfortable but steep trail efforts destroy your legs quickly, the limiter is force tolerance per stride.

Real-World Example

During UTMB (171 km, 10,000 m+ elevation), elite runners hike substantial portions of the steepest climbs. Estimates often place this at roughly 40–50% of total ascent time—not out of necessity, but efficiency.

Even athletes known for aggressive pacing have adapted.

Jim Walmsley has spoken openly about dedicating structured sessions to power hiking after moving to Europe and preparing for Alpine terrain. His adjustment was not about increasing intensity; it was about improving gradient-specific efficiency.

Similarly, Kilian Jornet has long integrated steep hiking into training blocks, particularly when preparing for high-vertical races. The transition between running and hiking is practiced, not improvised.

The takeaway is not that elites hike because they are forced to.

They hike because it is optimal.

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How to Train It With Intent

You don’t need alpine terrain. You need structure.

Incline Treadmill Hiking

15–20% incline
4 × 8 minutes uphill
2-minute easy walk between efforts

Posture tall. Lean from the ankles. Steps short and rhythmic.

Keep the effort aerobic. If breathing becomes uncontrolled, you’re no longer training efficiently; you’re chasing fatigue.

Loaded Stair Climbs

Once per week, add a 6–10 kg pack.

Climb continuously for 40–60 minutes at steady effort.

The external load increases muscular tension without forcing heart rate into unsustainable ranges. This builds durability in the tissues that fail first during long climbs.

Step-Ups and Controlled Step-Downs

Step-ups train concentric climbing force.
Slow step-downs (3-second lowering) build eccentric resilience for descents.

The combination protects late-race performance when terrain alternates.

When to Switch Gears

A simple performance rule:

• If breathing becomes ragged and speech is limited to single words → transition to hiking.

• If cadence drops significantly and posture deteriorates → transition to hiking.

Efficient athletes switch before breakdown occurs.

The goal is not to maintain pride.
The goal is to maintain economy.

The Common Mistake

Many runners treat hiking as a fallback.

In reality, hiking is often the more advanced choice.

Running into the red on every steep section may feel strong in the moment—but it often leads to slower cumulative time and compromised descents.

Trail performance is about sustaining efficiency over hours, not winning isolated segments.

Final Thought

Fast hiking is not filler between runs.

It is a disciplined skill that preserves glycogen, protects muscle integrity, and maintains aerobic control under steep load.

Train it deliberately.

When the climb steepens, and others begin to unravel, you won’t hesitate.

Until next time,

Sachin Sharma

Running Coach | S&C for Endurance Athletes

In reality, mountain running performance is not determined by access to elevation alone. It is determined by how well your body adapts to sustained force production, muscular fatigue, and repeated loading under gravity. These demands can be trained effectively in urban environments if you understand what you’re trying to develop.

What Climbing Fitness Actually Requires

From a physiological perspective, uphill running places unique demands on the body compared to flat running. The key differences are not aesthetic or terrain-based; they are mechanical.

Climbing emphasizes:

• Higher force output per step

• Reduced elastic energy return

• Longer muscle activation time per stride

As gradients increase, the cardiovascular system often remains capable of supporting the effort. What becomes limiting instead is local muscular endurance, particularly in the quadriceps, gluteals, and calf complex.

This is why runners with strong aerobic engines may still struggle late in long climbs. The limitation is not oxygen delivery; it is the ability of muscle tissue to repeatedly generate force without degradation in coordination or efficiency.

Simulating Vertical Load Without Hills

When elevation is limited, the goal is not to replicate mountains visually, but to reproduce their loading characteristics.

Stair Climbing

Stairs provide one of the most direct ways to apply vertical stress in an urban setting. Continuous stair climbing removes the micro-recoveries often found on outdoor hills and forces sustained muscular work.

Adding a light backpack (approximately 5–10% of body weight) increases mechanical demand without significantly elevating cardiovascular strain. Maintaining an upright posture and steady cadence helps reinforce efficient climbing mechanics.

Treadmill Incline Running

Incline treadmills allow precise control over gradient and intensity. Sustained efforts at 10–15% grade, performed below threshold intensity, closely mimic the muscular demands of long climbs. The focus should be on rhythm, posture, and consistency rather than pace.

Why Downhill Strength Still Matters in the City

Many runners associate mountain training almost exclusively with uphill work. However, downhill running plays a significant role in overall mountain performance.

Downhills involve predominantly eccentric muscle contractions, which generate high forces while placing relatively low demand on the cardiovascular system. These contractions are a primary contributor to muscle damage and subsequent fatigue later in races.

Controlled eccentric strength training, such as slow step-downs, split squats with extended lowering phases, or controlled decline running, can significantly improve tolerance to downhill stress. Developing this capacity helps preserve climbing ability later in long efforts, even when actual descents are limited in training.

Strength Training as a Primary Tool, Not an Add-On

For mountain runners training in cities, strength work is not supplemental; it is foundational.

Effective exercises are those that:

• Emphasize single-leg force production

• Use controlled tempo

• Maintain technical quality under fatigue

Movements such as step-ups, Bulgarian split squats, single-leg deadlifts, and loaded carries closely reflect the demands of climbing. The goal is not maximal strength, but the ability to repeatedly express moderate force with stability and control.

Using Long Runs to Build Mountain-Specific Endurance

In mountain races, fatigue rarely appears suddenly. It accumulates gradually and exposes weaknesses late.

City runners can simulate this by structuring long runs to include fatigue-specific stressors. Completing an aerobic long run and finishing with stair work or strength circuits introduces load when the system is already tired, closely mirroring race conditions.

This approach prioritizes durability over pace and prepares both muscles and the nervous system for prolonged effort.

What City Training Can’t Replicate and Why It’s Manageable

Urban environments cannot fully simulate altitude or highly technical terrain. However, these factors are often secondary to aerobic capacity and muscular resilience.

When these foundational qualities are well developed, exposure to real mountains becomes an adjustment phase rather than a shock. Athletes adapt more quickly because the underlying physiological demands are already familiar.

The Bigger Picture

Mountain fitness is not defined by where you train. It is defined by how well your body handles load over time.

With a clear understanding of the mechanical and physiological demands of climbing, city-based runners can prepare effectively for mountain races.

If this helped reframe how you think about mountain preparation, share it with a runner who believes flat roads are holding them back.

Grit.
Mental toughness.
Pain cave.

But very few athletes actually train the thing those words point to.

In mountain environments where altitude, weather, terrain, fueling errors, and time-on-feet collide, performance is rarely limited by fitness alone. It’s limited by how the brain interprets stress.

This is where mountain/trail runners can learn a lot from alpinists.

Because alpinists don’t just tolerate suffering.
They organize their physiology around it.

What “Suffering” Actually Is (From a Scientific Lens)

In sports science, suffering is not pain in isolation. It is perceived effort the brain’s integrated response to:

• Metabolic strain

• Thermal stress

• Hypoxia

• Emotional uncertainty

• Environmental threat

This aligns closely with Tim Noakes’ Central Governor framework, which reframes fatigue as a protective neural response, not a peripheral failure.

Your muscles don’t shut you down.
Your brain does before damage occurs.

When stress signals accumulate, the brain reduces motor output, elevates perceived exertion, and nudges you to slow down or stop.

So the real limiter isn’t oxygen or glycogen alone.

It’s threat perception.

Why Some Athletes Collapse and Others Adapt

Two athletes can arrive equally fit and respond completely differently once things go sideways.

Not because one is “mentally stronger.”

But because one has trained under uncertainty, and the other hasn’t.

Athletes raised on perfectly paced workouts, stable terrain, predictable fueling, and ideal conditions often experience a sharp spike in perceived effort when any variable breaks.

Heart rate drifts.
Weather turns.
GI distress appears.
Pace data stops making sense.

The brain interprets novelty as danger.

Athletes with backgrounds in mountaineering, alpine climbing, or long wilderness travel adapt differently. Their nervous systems have learned:

“This feels bad—but it’s not new.”

That distinction matters more than VO₂ max once races stretch into hours.

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The Neuroscience of “Suffering Well”

Research in endurance psychology and neurophysiology consistently shows that athletes exposed to variable and adverse conditions demonstrate:

• Lower RPE at identical workloads

• Greater tolerance to thermal and metabolic stress

• Reduced emotional reactivity to fatigue

Functional imaging studies point to decreased activation in regions like the insula and anterior cingulate cortex—areas tied to pain appraisal and emotional distress.

Pain is still present.
The drama around it is reduced.

This is the skill alpinists master.

And it’s why athletes like Kilian Jornet can operate near physiological limits for hours while remaining tactically calm.

How Alpinists Build This Capacity (Without Calling It “Mental Training”)

Mountaineers don’t schedule “grit sessions.”
They accumulate contextual stress exposure.

• Long days with incomplete recovery

• Cold, wind, and caloric restriction

• Decision-making under fatigue

• Movement with real consequences

Each exposure teaches the nervous system something critical:

Discomfort does not equal emergency.

This reframes suffering from a threat into a manageable state.

That reframing is trainable.

This is Sannat and me on a day that was supposed to be easy. The plan was a relaxed treadmill run while a storm rolled through our side of the valley. We reached the gym, found the treadmill dead, looked at each other… and walked straight back out. No proper water-resistant layers, freezing wind cutting into our faces, and soaked head to toe for 90 minutes at altitude. It was uncomfortable in all the wrong ways.

But last year, two of my races unfolded in relentless rain, and days like this are why that didn’t rattle me. Sessions like these don’t make you fitter on paper; they make bad conditions feel familiar. And familiarity, in the mountains, is an edge.

Applying This to Mountain Running (Without Doing Anything Stupid)

You don’t need bivouacs or 6,000m peaks to train this skill. You need intentional variability.

1. Replace Predictability With Controlled Uncertainty

Once a week, remove rigid pacing or metrics. Mixed terrain. Changing gradients. No pace targets.
Train composure, not output.

2. Occasionally Train When Slightly Under-Recovered

Early mornings. Back-to-back long days.
Within reason, this teaches the brain to problem-solve under low energy availability—critical beyond 4–5 hours of racing.

3. Strategic Low-Fuel Sessions

Used sparingly, these improve metabolic flexibility and reduce panic when glycogen dips.
This is a neurological adaptation as much as a metabolic one.

4. Environmental Familiarization

Heat, cold, and altitude early exposure lowers both physiological strain and perceived threat on race day.

The Line You Should Never Cross

“Suffering well” is not self-harm with better branding.

Alpinists survive because they respect limits, not because they ignore them.

The skill is discrimination:

• Effort vs injury

• Fatigue vs failure

• Discomfort vs danger

Elite endurance athletes are not numb.
They are selectively attentive.

The Real Advantage in the Mountains

Speed comes from VO₂ max and thresholds.
Finish rates, late-race strength, and decision quality come from how you interpret suffering.

When your watch lies.
When the weather turns.
When the climb never seems to end.

The athlete whose nervous system recognizes discomfort as familiar terrain—not a crisis—

is the one who keeps moving forward.

That’s not toughness.

That’s training.

Until next time,

Sachin Sharma

Running Coach | S&C for Endurance Athletes

Thin air, low oxygen, heavy legs.

But here’s what most runners miss —

Heat is altitude’s underrated cousin.

The physiological adaptations you get from heat training often mirror what happens when you train high.

In simpler words, you can train for altitude without ever leaving the plains.

🌡️ The Science Behind Heat Adaptation

When you train in heat (30°C+), your body reacts like it’s under oxygen stress:

• Plasma volume expands — meaning your blood carries more fluid, improving heart efficiency.

• Core temperature regulation improves — you sweat sooner and more effectively.

• Heart rate rises at lower efforts — similar to how it behaves at altitude.

• Mitochondrial efficiency increases — your muscles learn to produce energy with less oxygen.

A 2010 study from the Journal of Applied Physiology found that 10 days of heat acclimation improved VO₂ max and time trial performance by 5–8% in temperate conditions, almost identical to moderate altitude adaptation.

So if you can’t go to the mountains, you can bring the mountains to you.

🧠 Why It Works for Mountain Runners

Mountains demand two key traits:

1. Cardiovascular efficiency under oxygen stress

2. Thermoregulation during long, slow efforts

Heat training challenges both.

In high-altitude or long climbs, your body struggles to supply enough oxygen to working muscles.

In heat, your body faces the same problem, not because of low oxygen, but because your blood is busy cooling you down.

By forcing your cardiovascular system to adapt, heat exposure trains your body to become economical under stress.

⚙️ How to Integrate Heat Training (Without Overdoing It)

The key is controlled exposure.

1. Heat-Adjusted Easy Runs

Start by doing your easy runs (Zone 2) during the warmer part of the day once or twice a week.

Keep the effort truly easy, and your heart rate will be higher than usual.

Focus on staying hydrated and calm under discomfort.

Duration: 40–60 minutes max.

2. Sauna or Hot Bath Post-Run

If you can’t train outdoors in the heat, try finishing your runs with 20–25 minutes in a sauna or hot bath.

Research shows this extends plasma volume expansion and reinforces the adaptations without stressing your joints or muscles.

3. Layered Clothing Runs

Wear an extra layer or wind jacket during short treadmill sessions (20–30 minutes).

This simulates heat stress, but stop immediately if you feel dizzy or nauseous.

4. Hydration Strategy Testing

Heat sessions are perfect for learning how much fluid and sodium your body loses.

Do a sweat rate test, weigh yourself before and after a one-hour run to estimate fluid loss.

This helps you create a personalized hydration plan for long mountain races.

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🚨 Caution: Heat Training Isn’t for Everyone

Overdoing it can lead to dehydration, dizziness, or heat exhaustion.

You should never do hard intervals or long runs in extreme heat without adaptation.

If your resting heart rate stays elevated for multiple days, or you feel unusually fatigued, back off.

Your body’s stress response can mimic overtraining if you push too early.

Think of heat training like altitude; it takes progressive exposure and smart recovery to truly benefit.

🏔️ The Takeaway

Heat training is about controlled environmental stress.

Done right, it can enhance your aerobic base, improve efficiency, and simulate altitude adaptation all from your city doorstep.

You don’t need to move to Leh or Manali to train like a mountain athlete.

You just need to understand how the body adapts and how to nudge it the right way.

When others wait for the perfect terrain, you can build resilience in any climate.

“How fast per km?”

“What’s your average?”

“Am I getting quicker?”

But here’s the problem with trails: pace means almost nothing.

Elevation, terrain, weather, and even footing can distort what those numbers really mean.

A 6:00/km trail pace might be harder than a 4:30/km road run, but your watch won’t tell you that.

So if pace isn’t the right metric… what is?

Let’s talk about the hidden one, VAM, or Vertical Ascent in Meters per Hour.

It’s the single most underrated metric that actually reflects how strong you are as a mountain runner.

🧭 What Is VAM?

VAM (from the Italian “Velocità Ascensionale Media”) measures how many vertical meters you climb in one hour, capturing the true climbing fitness behind your effort.

It’s been used by elite cyclists for decades (Tour de France mountain stages) but has slowly made its way into trail running and skyrunning for good reason.

Because when the terrain tilts up, pace lies, but vertical speed never does.

📈 Why VAM Matters More Than Pace on Trails

1. It Shows Real Climbing Efficiency

Let’s take two runners:

• Runner A: 8:00/km pace, climbs 600m/hr

• Runner B: 9:30/km pace, climbs 900m/hr

On paper, Runner A looks “faster.”

But on an actual climb, Runner B will reach the summit minutes ahead.

That’s what VAM reveals who’s truly efficient at moving uphill.

2. It Removes Terrain Bias

Trail races differ wildly; some are rolling, others are pure vertical grind.

VAM gives you a universal measure across terrain.

A 900 m/hr effort in Himachal is comparable to the same metric in Uttarakhand, regardless of gradient or path texture.

3. It Correlates with Endurance Capacity

Research from the European Journal of Sport Science (2018) shows a strong link between vertical velocity and VO₂ max in trail runners.

In simpler words, improving your VAM means your cardiovascular system can sustain more power at lower oxygen levels.

For mountain athletes, that’s the holy grail.

⚙️ How to Measure It

There are three easy ways:

1. Use a GPS watch — Most modern watches like Garmin, Suunto, or Coros calculate VAM automatically in post-run stats.

2. Manually — Divide your total vertical gain (in meters) by time (in hours).

   Example: 600m climb in 40 minutes → VAM = (600 ÷ 0.66) ≈ 900 m/hr.

3. Apps like Strava or TrainingPeaks also track this metric over time — great for spotting progress.

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🔬 What’s a Good VAM?

It varies with experience and terrain, but here’s a rough guide:

For context, Kilian Jornet averages around 1600–1800 m/hr on steep alpine ascents.

🧠 How to Improve Your VAM

1. Hill Intervals (VO₂ Max Focus)

Find a hill or treadmill with 10–15% grade.

Run 2-4 mins (Z4 effort), recover walking down.

Start with 5–6 reps, build up to 8-10.

This improves power output and oxygen delivery, both key to increasing VAM.

2. Long Climb Efforts (Muscular Endurance)

45–90 minutes steady uphill (Z3).

You’re training your resistance to fatigue, the ability to keep producing vertical gain late in a race.

On treadmill: 10–12% incline at moderate pace, heart rate steady but controlled.

3. Loaded Hiking & Power Hikes

Rohit — one of my athletes training for his 30K trail race — saw his VAM jump from 620 to 840 m/hr in just 8 weeks.

How?

We replaced one run per week with weighted uphill hikes carrying a 6kg pack & did some solid uphill threshold sessions.

4. Short Hill Sprints (Neuromuscular Gains)

10–15 seconds all-out uphill sprint, full recovery between reps.

Trains motor unit recruitment, the speed-strength your body needs to surge when the trail tilts up.

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🚨 Caution: Don’t Chase VAM Blindly

VAM is powerful, but context matters.

A technical trail with rocks and mud will drop your score even if your effort is sky-high.

Use it as a trend, not an ego number.

Over time, tracking it will teach you something pace never could: how efficiently you move against gravity.

🏔️ The Bottom Line

In trail running, success isn’t about who runs fast, it’s about who moves efficiently.

VAM captures that essence.

It bridges physiology and real-world terrain better than any pace metric can.

Train your body to climb stronger, not just faster, because on the mountain, the clock doesn’t care about your splits.

It only measures who keeps moving upward.

Sachin Sharma

Running Coach | S&C for Endurance Athletes

Someone told me their training had no structure anymore.
Small injuries were piling up.

They knew they needed a coach, but a bad experience in the past had made them cautious.

Then they asked something most people never do:

“Would it be possible to do the first month free, just to see if we’re a good fit?”

I sat with that message longer than usual.

Because I’ve been there.

About four years ago, I was in the same place, training without direction, constantly second-guessing advice, watching niggles turn into patterns, and slowly losing trust in the whole process.

I’d also had a bad experience with one of my early coaches when I first began training. That phase stayed with me long enough that I wrote about it in my very first blog. If you’d like to read it, you can find it [here].

What I needed back then wasn’t motivation or another plan.
I needed clarity.
I needed to feel safe again in my training.
And I needed someone who cared beyond the next race or result.

That message reminded me of all of this.

So I’ve decided to do something simple.

For the first time, I’m opening one full month of performance coaching completely free for new members.

This isn’t a teaser or a stripped-down version of coaching.
It’s the real thing.

Thoughtful structure.
Injury-aware progression.
Conversations that actually matter.
And enough time to figure out, without pressure, whether this feels right.

This is for runners, trekkers, and mountaineers who:

• Feel stuck or unsure about their training

• Are tired of recurring injuries

• Want to train seriously, but sustainably

• And value trust more than promises

There’s no obligation after the month.
No sales pitch.

Just an honest starting point.

If this resonates, you’ll find the form below.
Fill it out, and we’ll take it one step at a time.

Apply Here - https://forms.gle/fTDuS1zQGCy8XWNo9

Sachin Sharma

Running Coach | S&C for Endurance Athletes

Heart rate zones are a tool, not the truth.

They’re useful, but they’re also incomplete and sometimes misleading.

🧠 Where Heart Rate Zones Come From

Most heart rate zone systems are based on percentages of your maximum heart rate (HRmax) or lactate threshold heart rate (LTHR).

In theory, each zone corresponds to a physiological state:

Sounds neat, right?

But physiology isn’t that clean.

Your heart rate changes with sleep, heat, altitude, caffeine, hydration, and stress.

A “Zone 2” run today might feel like Zone 4 next week, not because your fitness changed, but because your body’s context did.

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⚙️ The Problem With Over-Tracking

Here’s what most runners do wrong:

They turn data into dogma.

You hear phrases like:

“If it’s not Zone 2, it doesn’t count.”

“I can’t run with you, my watch says I’ll overtrain.”

But your body isn’t a spreadsheet.

Heart rate monitors measure symptoms of effort, not the cause.

They can’t see muscle fatigue, glycogen depletion, or neural stress.

Even worse, many devices misread during downhills, cold weather, or wrist movement — up to 15–20 bpm off, according to research from the Journal of Sports Sciences (2019).

That’s like driving using a speedometer that lags by 10 seconds.

🧩 What Actually Matters More

Instead of obsessing over heart rate, I teach my athletes to track:

1. Rate of Perceived Exertion (RPE)

Your internal effort scale (1–10).

It’s simple, free, and still one of the most accurate measures of intensity according to multiple studies (Seiler & Tønnessen, 2009).

If you can say a sentence comfortably, you’re in Zone 2.

If you can say only a few words, that’s the threshold.

RPE builds intuition, not dependency.

2. Pace Relative to Terrain

Flat-speed pace metrics mean nothing on trails.

Instead, track vertical speed (VAM) or time on climb.

That shows real-world progress.

For example, going from 600 m/hr to 800 m/hr on your local hill is far more meaningful than a heart rate drop from 160 to 150 bpm.

3. Resting Heart Rate & HRV Trends

These metrics track recovery, not training intensity.

If your HRV drops consistently or resting heart rate rises, your nervous system is stressed.

That’s your body asking for a break, not another threshold workout.

(Reference: Plews et al., European Journal of Sport Science, 2013 — “HRV as a Marker of Recovery in Endurance Athletes.”)

4. Session Goals & Feel

After every workout, note:

• “What was the goal?”

• “Did I achieve it?”

• “How did it feel?”

Data becomes powerful when paired with reflection.

Without context, your watch is just a number generator.

🏃 Training by Feel (Without Guessing)

When you train by feel, you’re not ignoring data; you’re using it wisely.

The watch becomes a feedback tool, not a dictator.

Here’s how to combine both worlds:

• Use data to validate feel. Run by effort first, check the numbers later.

• Calibrate zones with field tests. A 30-minute tempo test gives far better LTHR data than the formula “220-age.”

• Listen to lag. HR lags 20–30 seconds behind effort changes. So if you sprint up a hill, your HR will “catch up” after you’ve already crested it.

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🧬 What Elite Coaches Focus On

Top endurance coaches like Stephen Seiler and Dan Plews emphasize polarized training:

~80% of work easy, ~20% hard — defined by feel and session purpose, not heart rate limits.

The science is clear:

Performance improves when intensity distribution is guided by perception and purpose, not rigid HR numbers.

That’s why many world-class runners still do their easy runs without watches.

They trust their breathing, their stride, their rhythm.

Technology can refine training, but intuition sustains it.

⚖️ When to Buy Gear vs. When to Wait

Here’s my honest advice:

✅ Buy gear when:

• You understand what the numbers mean.

• You’ve trained consistently for 6+ months.

• You’ll actually use the feedback to adjust training.

🚫 Wait when:

• You’re still building consistency.

• You rely on metrics to feel “motivated.”

• You panic every time your HR spikes.

Remember:

Gear should amplify your awareness, not replace it.

🔚 The Takeaway

Heart rate training isn’t wrong; it’s just incomplete.

It’s one voice in a much larger conversation your body is having with you.

When you combine it with RPE, recovery metrics, and internal cues, you stop training like a robot and start training like an athlete.

Because progress in endurance isn’t about controlling every number, it’s about understanding every effort.

Train with feel. Validate with data.

That’s the sweet spot.

Coming Next Week:

The Uphill Athlete Mistake: Why Climbing More Doesn’t Always Make You Better

—

Run smart. Feel your effort. Trust your body.

Sachin Sharma

Running Coach | S&C for Endurance Athletes

Broad shoulders. Chiseled quads. Tight core.

Yet, ask them to run a 10K uphill, and they fall apart halfway through.

Meanwhile, some of the world’s strongest mountain athletes look… almost unimpressive in street clothes.

Leaner frames. Smaller muscles.

But they move powerfully, endlessly, where it actually matters.

This is what I call the athlete’s paradox: the difference between looking strong and being strong.

🧠 The Science Behind Real Strength

When we talk about athletic strength, we’re not talking about mirror muscles.

We’re talking about force production, rate of force development (RFD), and neuromuscular efficiency.

In simple terms —

• How much force you can generate.

• How quickly you can produce it.

• And how efficiently you can repeat it under fatigue.

That’s what carries you up a hill or through the final 10K of a marathon.

Big muscles alone don’t guarantee that. In fact, they can sometimes slow you down by adding unnecessary mass your body must oxygenate.

(Reference: Beattie et al., Journal of Strength and Conditioning Research, 2014 — “Strength Training for Endurance Runners.”)

🏋️ The “Gym Strong” Trap

Most gym programs were built for aesthetics, not performance.

They rely on hypertrophy-based training (8–12 reps, moderate load, high volume) that grows muscle fibers but doesn’t always improve neuromuscular coordination.

For a runner or mountain athlete, that can be counterproductive.

Here’s why:

• Extra muscle = extra weight = higher oxygen cost per stride.

• Traditional hypertrophy training often reduces running economy temporarily.

• You might improve gym numbers but lose movement fluidity and stride rhythm.

Muscle mass that doesn’t translate to movement is just decorative.

⚙️ Functional Strength: The Real Engine

True athletic strength isn’t about isolation; it’s about integration.

It’s your ability to stabilize, transfer, and apply force in dynamic patterns, exactly like you do while running uphill or descending technical terrain.

Think:

• Single-leg RDLs → Improve balance and posterior chain control.

• Step-downs and lateral hops → Build eccentric control for descents.

• Split squats or hip thrusts → Target propulsion and glute drive.

• Isometric holds → Train tendon stiffness and joint stability.

(Reference: Millet et al., Sports Medicine, 2009 — “Neuromuscular Adaptations to Resistance Training in Endurance Athletes.”)

These movements don’t always make you look bigger.

But they make you move better.

And in endurance sports, movement economy beats muscle volume every single time.

⚡ Strength That Transfers to Speed

Here’s a simple way to evaluate if your strength work is helping your running:

✅ Do you feel lighter when running uphill?

✅ Are you less sore after downhill runs?

✅ Has your cadence or stride fluidity improved?

If yes, your strength training is transferring.

If not, you’re probably overemphasizing gym aesthetics over biomechanics.

Elite athletes like Kilian Jornet, Tom Evans, and Camille Herron follow low-volume, high-quality strength programs — 1–2 sessions a week, focusing on power, coordination, and injury prevention.

The goal? To support running, not compete with it.

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🧬 The Balance Equation

• A bodybuilder trains muscles to look good in static poses.

• A runner trains them to coordinate explosively and repeatedly.

That’s the distinction — neural vs. visual adaptation.

You can’t optimize for both simultaneously.

And chasing the wrong one will eventually compromise the other.

The fittest athletes rarely look the strongest but they move like it.

🔬 A Quick Framework

Here’s how I coach runners and mountain athletes to balance gym and endurance work:

1. Strength for movement patterns, not muscle groups

→ Focus on hip extension, knee drive, and foot stability — not biceps or chest.

2. Prioritize eccentric and isometric work

→ Slow down the descent, pause mid-rep — build resilience, not just power.

3. Train neural speed, not volume

→ Use plyometrics, strides, and hill sprints to enhance rate of force development.

4. Avoid chronic fatigue from gym work

→ Two quality sessions a week > five mediocre ones.

5. Think longevity, not vanity

→ The goal is to run pain-free for decades, not just look fit for Instagram.

🧘 The Philosophy of Functional Strength

Being strong is a quiet kind of confidence.

It’s not what shows in the mirror, it’s what shows after 40 kilometers on your legs.

Looking strong is easy.

Being strong is deliberately built through mobility, tendon conditioning, balanced recovery, and intelligent load.

One makes you look powerful.

The other makes you be powerful.

And when you’re out there, halfway up a mountain, gasping for air —

The mirror version of strength won’t save you.

The real one will.

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Next Week on the Substack:

“Heart Rate Zones Are Overrated — Here’s What to Track Instead.”

Because the body doesn’t always care what your smartwatch says.

—

Train smart. Move efficiently.

Sachin Sharma

Running Coach | S&C for Endurance Athletes

Next, every step feels heavy. You double-check your nutrition, sleep, and hydration, wondering what went wrong.

Nothing did.

Progress in running or in anything that demands endurance is not linear.

It never was, and it never will be.

And if you try to force it to be, you’ll end up burning out right when you were supposed to break through.

🧠 The Physiology Behind “Off Weeks”

Here’s what most runners don’t realize: adaptation doesn’t happen when you’re running.

It happens when you recover.

Your body doesn’t just build fitness session by session. It moves through phases of stress, recovery, and supercompensation.

Think of it like this:

• You apply stress (the workout).

• Your performance temporarily dips (fatigue).

• Then your body rebuilds stronger (adaptation).

But here’s the catch: this process isn’t identical every week.

Hormonal fluctuations, glycogen levels, life stress, and sleep debt all create natural “noise” in your system.

So what you’re feeling as inconsistency is actually your body doing its job: balancing stress and recovery in its own rhythm.

(Reference: Mujika & Padilla, Journal of Sports Sciences, 2000 — “Detraining: Loss of Training-Induced Physiological and Performance Adaptations.”)

📈 The Messy Graph of Real Progress

If you could graph fitness, it wouldn’t look like a straight upward line.

It would look more like a mountain range peaks and valleys, dips and climbs.

Those valleys? They’re not failures.

They’re integration periods the time when your nervous system, muscles, and mitochondria consolidate new adaptations.

Without them, your progress would be unstable a tower built too fast, without a foundation.

True progress is an accumulation of recoveries, not just efforts.

⚡ The Science of “Plateaus.”

Plateaus are often where your physiology catches up with your ambition.

When training stimulus remains constant, your body adapts fully and then… stops.

That’s not regression; that’s homeostasis.

The body’s natural desire to maintain balance.

The solution isn’t always to train harder it’s to train differently.

• Swap long steady runs for threshold sessions.

• Add neuromuscular work like strides or plyometrics.

• Change terrain to stimulate different energy systems.

• Or sometimes… take a real deload week.

(Reference: Seiler & Tønnessen, European Journal of Sport Science, 2009 — “Intervals, Thresholds, and Long Slow Distance: The Role of Intensity and Duration in Endurance Training.”)

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🧩 The Psychological Trap

Linear progress appeals to our brains because it’s predictable.

We love metrics paces, heart rates, VO₂max scores. They make improvement feel measurable, controllable.

But humans aren’t spreadsheets.

And training isn’t just math it’s biology, emotion, and chaos stitched together.

You don’t lose fitness overnight.

You lose perspective.

When the data looks messy, zoom out. Look at 6 months, not 6 days.

That’s where the truth hides.

Lessons from the Elites

Every elite athlete has been through this.

They’ll tell you the biggest gains often come right after the worst blocks.

Why?

Because the body needed to struggle before it could adapt.

Because the nervous system learns through discomfort, not perfection.

Tenzin, one of our athletes, had a flat patch mid-season runs felt dull, effort felt off. Instead of chasing numbers, we backed off intensity, focused on strides, sleep, and fueling.

Three weeks later, she ran a personal best in the 100K.

Sometimes slowing down is the only way to speed up.

🧘 What You Can Do

1. Zoom out your lens — Think in blocks, not weeks. 4-week averages tell more than 4-day swings.

2. Trust the fatigue — If you’re tired, you’re not failing; you’re adapting.

3. Shift metrics — Measure consistency, sleep, and recovery scores not just pace.

4. Use cutback weeks — Build rest into your plan. Don’t wait for burnout.

5. Remember the principle of wave loading — fitness improves in waves, not lines.

💬 Closing Thought

The goal of training isn’t to have every day feel perfect.

It’s to keep showing up knowing that the dips are the price of the peaks.

Progress that looks chaotic is still progress just at a biological pace, not a digital one.

So the next time you feel stuck, remember your body’s not breaking.

It’s recalibrating for something greater.

Next Week on the Substack:

“Being Strong vs. Looking Strong: The Athlete’s Paradox.”

Because those gym abs don’t always make you faster on the mountain.

—

Train smart. Rest smarter.

Sachin Sharma

Running Coach | S&C for Endurance Athletes

But if you’re an endurance athlete, a runner, trekker, or mountain mover, “clean eating” might not be the secret weapon you think it is.

In fact, it might be why your training feels flat, why your recovery feels sluggish, and why your long runs suddenly feel like uphill battles.

Let’s unpack this.

🍚 The Problem With “Clean”

Most athletes who fall into the “clean eating” trap don’t eat too dirty; they eat too little.

In the pursuit of purity, they cut out:

• White rice

• Pasta

• Bread

• Sugar

• Packaged snacks

And what they also cut unknowingly is fuel.

The kind of fuel your body depends on to perform.

Your muscles don’t know if your carbs came from sourdough or sweet potatoes.

They just know they need glycogen, and they need it now.

Clean eating often becomes code for “restricted eating.”

And restriction doesn’t build endurance it breaks it down.

🧬 What the Research Says

Studies from the British Journal of Sports Medicine (Mountjoy et al., 2018) show that low energy availability — not eating enough relative to your training load — leads to what’s called RED-S (Relative Energy Deficiency in Sport).

Symptoms include:

• Poor recovery

• Frequent fatigue

• Hormonal disruption

• Plateaued performance

• Slower times despite higher effort

Sound familiar?

It’s what happens when “healthy eating” becomes “not enough eating.”

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⚡ The Metabolic Truth

Your body isn’t trying to be lean; it’s trying to survive training.

When you train hard but under-eat, your metabolism adapts by slowing down nonessential systems.

Think:

• Lower testosterone and estrogen

• Reduced thyroid activity

• Weaker immune function

This is your body saying, “If you won’t feed me, I’ll conserve energy the only way I can.”

And that means slower runs, sluggish legs, and no drive to push harder.

🍩 Performance Nutrition ≠ Instagram Nutrition

You’ve seen those perfect #cleaneating bowls. But performance nutrition is messy.

It’s the white rice before a long run, the Coke mid-ultra, and the burger after a 30K.

Fueling is not about discipline; it’s about timing and sufficiency.

Elite ultrarunners don’t eat clean.

They eat strategically.

They understand that:

• Sugar is fuel, not sin.

• Processed carbs have a purpose when you need quick energy.

• “Balance” includes both salads and Skittles on the same day.

🧠 The Mental Side

Clean eating often creates guilt around food, and guilt is a terrible recovery tool.

You don’t have to earn your carbs.

You don’t have to justify your calories.

You train hard, that’s justification enough.

Athletes who eat intuitively, with awareness and flexibility, show higher training adherence and fewer injuries.

(Research: Logue et al., International Journal of Sport Nutrition, 2020)

🔄 The Shift

Instead of “clean eating,” think smart fueling.

Here’s how:

1. Track energy, not purity — Are you recovering well? Is your mood stable? Are your runs improving?

2. Match intake to output — Long runs and double days need refueling within hours, not the next day.

3. Don’t fear carbs — They’re your most efficient performance currency.

4. Use “dirty” strategically — Gels, candy, or fast sugar sources are tools.

5. Eat joyfully — Food is part of the training experience, not a punishment.

💬 Closing Thought

“Clean eating” promises discipline.

But endurance doesn’t come from restriction; it comes from resilience.

Feed yourself like an athlete, not a monk.

Because the goal isn’t to have the cleanest plate, it’s to have the strongest engine.

Next Week on the Substack:

“Why Progress Isn’t Linear, and That’s the Whole Point.”

Because sometimes, the best runs come after the worst weeks.

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—

See you on the trails,

Sachin Sharma

Running Coach | S&C for Endurance Athletes

It looks athletic. It feels relevant.

But in most cases, it’s making you slower, not faster.

Let’s break down why.

⚙️ The Myth of “Sport-Specific” Strength

Somewhere along the line, “functional” started meaning “looks like running.”

Coaches began copying running movement patterns inside the gym, thinking it would transfer perfectly to performance.

But here’s the truth grounded in biomechanics and motor learning research

👉 The more a gym movement mimics running mechanics, the less load it can safely use, and the smaller the actual transfer to force production becomes.

Running is already ultra-specific.

Every step you take on a run trains those neuromuscular pathways far more precisely than a gym drill ever can.

So, if your gym sessions are all about “looking like a runner,” you’re wasting the one thing strength training is supposed to give you: force capacity.

🧠 What the Research Actually Says

Strength training helps runners when it does two things:

1. Increases maximal force output

2. Improves rate of force development

That means heavy squats, deadlifts, split squats, step-ups done with intent, under load, and with clean technique.

These exercises change the muscle fiber behavior, tendon stiffness, and neuromuscular efficiency, all proven to improve running economy and time to fatigue.

💡 Key Studies:

• Beattie et al., 2017 (Sports Medicine): Heavy strength work improved running economy by 2–8% in well-trained runners.

• Rønnestad & Mujika, 2014: High-force, low-velocity training increased muscle stiffness and reactive strength without hypertrophy.

Compare that to “sport-specific” drills like banded skips or light jump lunges. They train coordination, not force.

Useful in small doses, but not enough to build the raw strength your stride actually needs.

🚀 Over-Specific Training Slows You Down

Here’s what usually happens when runners overdo “sport-specific” work:

1. You never overload enough.

   • Lightweight drills don’t recruit Type II fibers effectively.

   • You build fatigue, not strength.

2. You increase neural noise.

   • By mimicking running in slow, unnatural tempos, you actually confuse the brain’s motor pattern.

   • The result? Stiffer, less efficient strides on race day.

3. You reduce recovery bandwidth.

   • Those 20-rep banded circuits drain your glycogen and add fatigue, leaving less for actual running quality.

If your strength sessions leave you sore, sluggish, or heavy-legged for your workouts, you’re doing it wrong.

⚖️ The Right Way to Combine Strength & Running

Think of your strength training as the opposite side of your running — not a copy of it.

Here’s how to do it right 👇

🧱 1. Build Force Capacity

Use compound lifts:

• Squat variations

• Romanian deadlifts

• Split squats

• Step-ups

Go heavy (3–6 reps), full rest, perfect form.

You’re not chasing sweat, you’re building tissue resilience and power potential.

⚡ 2. Layer in Reactive Strength

Once you’ve built force, add controlled plyometrics:

• Hops, bounds, box jumps, single-leg pogos.

  Keep them sharp, minimal, and explosive — 2× per week is enough.

🧩 3. Reserve Sport-Specific Drills for Activation or Rehab

Use mini-band walks, skips, or mobility drills before runs or after injury.

They’re not “strength,” they’re pattern reminders.

🏁 What This Means on Race Day

When your strength work focuses on force and stiffness, you notice it when:

• You climb hills with less strain.

• You maintain stride power deep into long runs.

• You recover faster between hard sessions.

That’s the quiet edge strong runners have; they don’t just look athletic in the gym; they move efficiently on the trails.

⚠️ A Small Caution

Like every good principle, this isn’t absolute.

Some athletes do respond better to lighter, high-rep or explosive work, especially if they’re naturally strong but lack elasticity.

So don’t throw out everything you do.

Use this tiered lens 👇

• Heavy work for raw power.

• Reactive work for spring.

• Running drills for skill.

Balance them according to your limiter.

🧭 Final Thought

Strength doesn’t have to look like running; it just has to make you run better.

If you walk into a gym thinking, “How do I look like a runner?”

You’ll train small muscles.

If you walk in thinking, “How do I produce more force with less effort?”

You’ll train the system that actually wins races.

The goal isn’t to look athletic.

It’s to be unbreakable.

Until then — train smart, recover smarter.

Sachin Sharma

Running Coach | S&C for Endurance Athletes

Then one day, you wake up surrounded by devices.

A GPS watch tracking your pace.

A chest strap for heart rate.

A foot pod measuring ground contact time.

An app telling you if you “recovered well.”

Somewhere in that process, you start running for data, not for yourself.

But here’s the paradox: the best athletes in the world still train by feel. They use data as feedback, not as direction.

Let’s unpack this a little deeper.

🧘‍♂️ The Art of Training by Feel

Training by feel isn’t anti-science; it’s the science of awareness.

It’s how you begin to understand internal cues:

• How fatigue really feels versus laziness.

• What “easy” should feel like without checking your watch.

• How nutrition, sleep, and stress show up in your stride.

When you build that sense, your RPE (Rate of Perceived Exertion) becomes as accurate as any power meter.

The best runners I’ve coached can feel their threshold pace within 3–4 seconds per km without looking at a screen.

That’s not intuition — it’s calibration.

“The body keeps score. The smart athlete learns to read it.”

📊 The Science of Measuring Everything

Now, let’s be honest, data can make you better. But only if you understand what’s valid versus marketing noise.

Here’s what actually holds up in research 👇

✅ Metrics that Matter

1. Heart Rate (HR): Still the gold standard for aerobic control. When paired with RPE, it’s incredibly accurate.

2. Heart Rate Variability (HRV): Useful for long-term recovery trends, not daily decisions.

3. VO₂ max: Great for benchmarking aerobic capacity, but not something to obsess over weekly.

4. Running Power: Still evolving, but valuable on hilly terrain for pacing consistency.

🚫 Metrics that Don’t Mean Much (Yet)

1. “Training Readiness” scores: Based on algorithms with too many assumptions.

2. Ground Contact Time, Vertical Oscillation, Form Index: Interesting, but no clear evidence that they predict performance.

3. Calories Burned: Highly inaccurate.

4. Step Count: Fine for lifestyle goals, not training.

Research:

• Plews et al., 2013 (Eur J Sport Sci) – HRV trends correlate with performance when averaged over 7+ days, not day-to-day.

• Foster et al., 2001 (Med Sci Sports Exerc) – RPE remains one of the most reliable training load measures when compared to HR and lactate.

⏱️ When to Buy Gear and When to Wait

Here’s a rule I use with my athletes:

Only buy the next piece of tech when you’ve mastered what you already have.

You don’t need a Stryd pod if you don’t know your easy pace.

You don’t need a lactate meter if you can’t sustain a controlled tempo run.

You don’t need a new Garmin if you’re still skipping recovery days.

Gear helps amplify understanding, not replace it.

If you want to invest in something, invest in shoes that fit your gait, a coach who understands load, and fuel that your gut trusts.

Everything else is optional.

⚖️ The Sweet Spot

The truth?

Data and feel aren’t enemies. They’re two languages describing the same thing.

You train by feel to build intuition.

You train with data to validate that intuition.

It’s when the two start to align that real progress happens.

🧩 Final Thought

If you’re early in your journey, don’t rush into numbers.

Learn your body first.

If you’re an experienced athlete, don’t ignore the signals behind your data.

Because at the end of the day, no device can measure what really matters —

Your ability to listen.

Until then — train smart, recover smarter.

Sachin Sharma

Running Coach | S&C for Endurance Athletes

“If you had to pick only a few workouts to do for life, what would they be?”

And honestly, that’s a great question.

Because the truth is — not all workouts are created equal.

Some build long-term aerobic engines.

Some just leave you exhausted with little transfer to performance.

So today, let’s break this down with science + practicality — what actually makes runners faster, more efficient, and resilient.

(Quick note: every athlete responds differently. This is a general guide based on current research and field experience — not a one-size-fits-all rule.)

🧩S-TIER — “The Golden Zone”

Maximum return, minimum risk, backed by consistent science.

1. Threshold / Tempo Runs

Improves lactate clearance, mitochondrial density, and fatigue resistance.

This is your “sweet spot” for endurance — roughly your lactate threshold 2 (LT2) or the pace you could sustain for about an hour.

• Research: Billat et al., 2001 showed that training at or near LT2 enhances endurance performance more effectively than VO₂max training for most runners.

• Practical takeaway: aim for 20–40 minutes of continuous or broken threshold work weekly.

2. Easy Aerobic Runs (Zone 2)

Builds the aerobic base — increases capillary density, fat oxidation, and muscular efficiency.

You can’t fake aerobic volume; this is where 80% of elite training volume lies (Seiler & Tønnessen, 2009).

• Feels conversational.

• Keeps heart rate around 60–75% HRmax.

3. Strength Training (Heavy Compound Lifts)

Improves neuromuscular coordination, tendon stiffness, and running economy.

Heavy, low-rep lifting (like squats, deadlifts, and step-ups) improves running efficiency by reducing ground contact time and increasing force output.

• Research: Paavolainen et al., 1999 found strength + plyometric training improved 5K performance without increasing aerobic volume.

• Two sessions per week are enough for most runners.

🅰️A-TIER — “Performance Builders”

These complement S-tier, bridging endurance and speed.

1. Strides (20–30 seconds of controlled fast running)

Refines neuromuscular control and reinforces efficient mechanics.

Performed post-easy run or pre-speed workout, they “wake up” fast-twitch fibers and reduce injury risk when returning to speed training.

2. Overcoming Isometrics (Max tension holds)

Enhances tendon and fascia stiffness, improving elastic recoil and leg stiffness — vital for trail or mountain runners.

Great pre-run activation tool, especially for those dealing with knee or Achilles issues (Kubo et al., 2017).

3. Long Runs (Steady Endurance)

Improves aerobic enzyme activity, glycogen storage, and fatigue resistance.

Still one of the best predictors of marathon and ultra performance.

Keep it easy for most of the year, occasionally progressing to moderate or progression finishes.

🅱️B-TIER — “Targeted Power”

Great when programmed with purpose, not randomly.

1. VO₂max Intervals (3–5 min reps at 95–100% HRmax)

Boosts your aerobic ceiling and oxygen utilization efficiency.

Highly effective but taxing on recovery and the nervous system (Midgley et al., 2008).

Limit to once every 10–14 days in most training blocks.

2. Hill Sprints / Uphill Bounding

Builds specific strength, power, and leg stiffness with lower impact risk.

Used extensively in East African systems and by Lydiard-trained athletes.

3. Plyometrics

Improves rate of force development and the stretch–shortening cycle.

Transfer to running economy when used 1–2x per week post-strength (Saunders et al., 2006).

🅲 C-TIER — “Useful, but Context Matters”

Decent returns when applied for specific goals.

1. Fartlek Runs

Unstructured mix of efforts improving aerobic and anaerobic flexibility.

Good mental break, but lacks targeted progression.

2. Progression Runs

Teach pacing and fatigue management.

Useful during pre-race blocks but less potent for pure aerobic development.

3. Core Work / Mobility Routines

Important for durability, not direct speed.

Use as prehab or filler work to complement running and lifting.

🅳 D-TIER — “Minimal Transfer”

Good for variety, poor specificity.

1. Steady-State Mid-Zone Runs (Zone 3 “Grey Zone”)

Too fast for recovery, too slow for threshold.

Often leads to cumulative fatigue without clear adaptation (Seiler, 2010).

2. Random Circuit Workouts

Good for general fitness, not performance.

If it feels like a “bootcamp,” it’s probably not building running efficiency.

🅴 E-TIER — “Instagram Workouts”

Look impressive, deliver little for running.

1. Excessive HIIT (Burpees, box jumps, etc.)

Creates central nervous system fatigue without specific muscular benefit for endurance.

Commonly overused due to “sweat = progress” mindset.

2. Random Speed Challenges (Daily 5K PRs)

No recovery = no adaptation.

Leads to stagnation or injury.

Closing Thoughts

Every workout has its place — depending on your background, goals, and race demands.

But if your goal is to run faster, longer, and injury-free, your weeks should revolve around S and A-tier work.

They build the kind of fitness that stays, not the one that fades.

📬 What’s Next

Next week, we’ll explore “The Nutrition & Supplement Tier List for Runners.”

Until then — train smart, recover smarter.

Sachin Sharma

Ultra Running Coach | S&C for Endurance Athletes

So let’s break it down, science made simple.

Why zones matter

Coaches use “zones” to describe training intensity. They’re not just fancy labels; they’re a way to target the right adaptation without overtraining.

• Zone 1 (Recovery/Easy): Feels effortless, conversational. Builds base aerobic fitness, helps recovery.

• Zone 2 (Endurance): Slightly harder, you can still talk in sentences. The sweet spot for building mitochondria (your energy factories) and fat-oxidation.

• Zone 3 (Tempo/Moderate): Feels “comfortably hard.” Improves efficiency but can be risky if you overdo it. Many runners get stuck here.

• Zone 4 (Threshold): Breathing sharp, sentences break. This is close to your Lactate Threshold 2 (LT2)—the max effort you can sustain for about an hour. Training here sharpens speed endurance.

• Zone 5 (VO₂ Max/Hard): Short bursts where breathing is all-out. Improves maximal oxygen uptake and raw speed.

Why use them?
Because running “hard” is too vague. Zones let you control stress and recovery.

RPE – Running by feel

RPE (Rate of Perceived Exertion) is a 1–10 scale that tells you how hard the effort feels. It’s crucial because heart rate and pace can be affected by heat, terrain, and fatigue.

• Easy run? RPE 2–3.

• Tempo run? RPE 6–7.

• Interval session? RPE 8–9.

This makes training flexible when gadgets fail.

Lactate Thresholds

• LT1: The point where lactate starts to rise above resting levels. Training below it builds pure aerobic base. (Zone 3)

• LT2: The max intensity you can sustain before lactate accumulates too fast. Train here to delay fatigue in races. (Zone 4)

Workout types

• Tempo/Threshold runs: Steady, hard but sustainable (Zone 3–4).

• Intervals: Short, fast repeats with rest. Builds VO₂ Max.

• Fartlek: “Speed play”—mixing bursts of fast and easy running.

• Progressive run: Start easy, finish hard—teaches control and finishing strength.

• Strides vs Sprints: Strides are relaxed accelerations (60–100m). Sprints are all-out, max-power efforts.

Mechanics & efficiency

• Cadence: Steps per minute. A slightly quicker cadence often reduces injury risk.

• Stride length: Distance per step. Overstriding wastes energy.

• Running economy: How much oxygen you need at a given pace, essentially your “fuel efficiency.”

• Negative split: Running the second half faster than the first. A proven race strategy.

Training structure

Smart training isn’t just about running harder; it’s about when.

• Base phase: Aerobic mileage to build durability.

• Build phase: Add intensity, strength, and volume.

• Peak: Race-specific workouts before taper.

• Periodization: The cycle of planning training blocks (macro/meso/micro).

• Cutback weeks: Planned lighter weeks to promote recovery.

Fueling & recovery terms

• Bonk/hitting the wall: When glycogen runs out, sudden fatigue.

• Carb-loading: Storing glycogen before a big race.

• GI distress: Stomach issues from poor fueling.

• Sweat rate test: Measuring fluid loss to plan hydration.

• DOMS: Delayed onset muscle soreness, 24–72 hours after effort.

• Niggle: A minor ache that can turn into an injury if ignored.

• RICE / PEACE & LOVE: Acronyms for soft-tissue recovery and rehab.

Mindset & strategy

• Even effort: Adjusting pace to keep effort steady across terrain.

• Drafting: Using another runner to reduce wind resistance.

• Mental cues: Simple reminders (“hips tall,” “relax shoulders”).

• Process goals: Focusing on controllables—form, fueling, pacing—rather than just outcome.

• Kick / Surge: Tactical accelerations late in a race or mid-run.

Why all this matters

Knowing the language of training turns confusion into clarity. Instead of “just run harder,” you’ll know how hard, for how long, and why. It’s the difference between random running and becoming a smarter, faster, healthier athlete.

I know this was a long list, but if you understand these, you’re already ahead of most recreational runners. I’ll dive deeper into specific concepts in future newsletters.

Until then—
You’re a GOAT.

But if you’re dreaming about competing at the top level, whether it’s in marathons, ultras, or mountain races, the cost adds up in ways you might not imagine.

Over the past 5 years, I’ve tracked my own expenses as a mountain athlete. Here’s a breakdown I wish someone had shown me earlier, it might save you time, money, and a lot of surprises.

Coaching

• Quarterly mentor calls: ~₹5,000 per call

• Ongoing coaching: ₹7,000–₹12,000/month (goes up to ₹16k–₹20k for highly personalized programs)

Footwear & Gear

• Shoes: ~₹7,500 per pair (lasts 4 months; 3 road + 2–3 trail pairs annually)

• Clothing: ₹8,000–₹10,000/year (if you shop smart during sales)

• Basic gear: hydration packs, poles, etc. ~₹5,000 each

• Electronics: standard GPS watch/HR monitor setup can easily cross ₹30,000

Nutrition & Supplements

• Protein: ₹2,000/month

• Multivitamins: ₹500/month

• Gels + electrolytes: ~₹3,000/quarter (higher in race season)

Training Support

• Gym membership: ~₹12,000/year

• Physio check-ups: ~₹2,000/year

• Blood tests: ₹2,000–₹3,000 twice a year

Racing & Travel (Domestic)

• Flights: ₹6,000 (one way)

• Stay: ₹1,000–₹2,000/night

• Race registrations: ₹3,000–₹5,000 per event

Racing & Travel (International - Asia example)

• Flights: ~₹25,000 round trip

• Stay: ~₹10,000 for 6–7 days (hostel/dorm)

• Intercity travel: ₹4,000

• Food: ₹15,000 approx.

• Race registration: ~₹8,000

The yearly reality

If you stay mostly domestic → expect ₹1.5–3 lakh/year.

If you race internationally → it can climb to ₹2.5–5 lakh/year, even without “luxuries.”

This is the bare minimum investment if you’re serious about competing in mountain and trail running. Add more races, more projects, or better gear, and the numbers jump quickly.

Why I still do it

Being a full-time athlete is not “cheap fitness.” It’s a commitment of money, energy, and time. My primary income is from coaching, which I reinvest into certifications, research tools, and the freedom to train in the mountains.

It hasn’t been easy, but it has been worth it. The mountains, the races, the lifestyle I’ve built…it’s the life I once only dreamed about.

If you’ve ever thought about going down this path, I hope this gives you a clear picture. And if you’re curious about specific areas (training plans, gear, balancing costs), feel free to hit reply and ask.

Until next time—
You’re a GOAT!

Sachin

This is the last part of this series. You can check part 1 and part 2 here:

Part 1 - Inefficient Uphill Economy.

Part 2 - Poor Hiking-to-Running Transitions.

Why Downhills Hurt So Much

Every downhill stride is an eccentric contraction; your quads lengthen under load to absorb impact. Unlike concentric (pushing off), eccentric actions create:

• 2–3x more muscle damage (microtears).

• Higher levels of DOMS (delayed soreness).

• Reduced force production for up to 72 hours after.

👉 Translation: If you’re not eccentric-strong, you’ll shred your quads early and spend the rest of the race shuffling.

What the Research Says

📌 Byrne & Eston (2002, Eur J Appl Physiol)
Downhill running at –10% grade produced 3x higher markers of muscle damage vs flat running at the same intensity.

📌 Eston et al. (2007, J Sports Sci)
After a 30-min downhill bout, athletes showed up to 40% loss in maximal voluntary contraction in the quads, lasting 48 hours.

📌 Giandolini et al. (2016, Frontiers Physiology)
Trail runners with higher eccentric strength & shorter ground contact times experienced less muscle damage and better performance in long descents.

📌 UTMB Case Study (Millet et al., 2011, Scand J Med Sci Sports)
Top 10 UTMB finishers preserved running economy better on downhills due to eccentric load tolerance — while mid-pack athletes lost stride efficiency after 80km.

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Why This Matters for Trail Runners

• Economy ≠ enough: VO₂max and flat speed don’t protect you downhill.

• Damage tolerance wins races: Your ability to “brake efficiently” decides how fresh you are for climbs after.

• Free downhill ≠ free: The faster you drop, the more eccentric braking force you absorb, unless trained for it.

Training Solutions (Advanced but Practical)

1. Eccentric-Loaded Strength Work

   • Bulgarian split squats (slow 4–6 sec lowering).

   • Nordic hamstring curls.

   • Step-downs from a 12–18” box.

2. Downhill Intervals

   • Controlled descents at –5% to –15% grades.

   • Start with 6–8 x 45s at moderate speed.

   • Focus on short stride, high cadence → reduces braking forces.

3. Plyometric Variations

   • Depth drops, bounding, downhill hops.

   • Builds stiffness + elastic energy return.

4. Fatigue-Resistant Runs

   • Finish long runs with downhill sections.

   • Teaches quads to absorb load when glycogen-depleted (race-specific).

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The Key Takeaway

Downhills don’t reward the fittest athlete.
They reward the athlete with the strongest braking system, eccentric quads, resilient connective tissue, and smart mechanics.

Mastering downhill running isn’t about bombing recklessly. It’s about teaching your legs to handle gravity without falling apart.

That’s the real difference between finishing strong at hour 15… and crawling because your quads checked out at hour 5.

If you’ve been nodding along while reading this series, maybe it’s time to stop guessing and start training with intention. I work with runners and trekkers who want to feel strong on mountains, confident on descents, and ready for races that demand more than just mileage.

👉 If that sounds like you, hit reply (or drop me a DM) and let’s talk about building a training plan that actually prepares you for the trails, not just the treadmill.

I hope this newsletter helps you remove the guesswork and train with intent.

Catch you next week!

You’re a GOAT 🐐 (yes, I said it, now train like one!).

• Part 1 is already out (if you missed it, go check it).

• Today is Part 2 → Poor Hiking-to-Running Transitions.

Most runners can crush the flat sections but fade hard on technical terrain. Here’s why:

1️⃣ Inefficient Uphill Economy → Too much muscular fatigue, poor stride efficiency.
2️⃣ Poor Hiking-to-Running Transitions → Wasted time on steep climbs.
3️⃣ Weak Eccentric Strength for Downhills → Poor braking control, excessive muscle damage.

The Real Differentiator: Hiking-to-Running Transitions

One of the biggest differences between recreational trail runners and elites isn’t just speed.
It’s how efficiently they can switch between running and power hiking.

Most runners either:

• Try to force a run on every incline → blowing up early.

• Or hike too casually → bleeding time.

Elites, on the other hand, treat hiking as a performance tool, not a fallback.

Hiking Is Not “Slowing Down”

Think of hiking not as “taking a break,” but as smart energy system management.

• Running uphill >15% → massive quad & calf demand, heart rate spikes, glycogen drains fast.

• Power hiking → shifts load to glutes, hamstrings, hip extensors → spreads muscular fatigue.

• Metabolic cost → can be 20–30% lower at the same speed vs inefficient uphill running.

Hiking = preserves glycogen, stabilizes HR, keeps RPE low, while still moving fast.

Gradient-Based Strategy (Elite Method)

• <12–15% grade → Run (short stride, high cadence).

• 15–25% grade → Power hike with aggressive arm drive.

• >25–30% grade → Maximize vertical efficiency: short steps, slight hip lean, poles optional.

Key difference: it’s not about a “fixed gradient rule.”
Elites switch based on effort zones and lactate response, not numbers alone.
They can toggle multiple times on the same climb without losing rhythm. Recreational runners waste energy by sticking rigidly to one mode.

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Training Approaches to Master Transitions

1. Weighted Hill Hikes (Strength-Endurance Focus)

• 6–10% grade, vest 5–10kg.

• Builds posterior chain + ankle stiffness.

• Mimics the muscular load of steep technical climbs.

2. Power Hiking Intervals (Neuromuscular Efficiency)

• 30–60s hike @ ~90% effort → 30s run. Repeat 8–12x.

• Train gait-switch smoothness under fatigue.

3. Gradient-Specific Threshold Work

• Treadmill or long sustained climb.

• Hold hiking pace just below LT2.

• Builds climbing economy without blowing up.

4. Pole Integration Drills (if racing with poles)

• 8–12% grade, sync arms + stride.

• Adds 10–15% extra power while sparing legs.

What the Science Shows

📖 Journal of Strength & Conditioning Research (2022) → Power hiking at 60–70% MAP improved running economy by 7% without added fatigue.

📖 European Journal of Sport Science (2021) → At >20% grade, energy cost lower for hiking vs running at the same velocity.

📖 UTMB Case Study → Top-10 athletes spend 30–40% of climbing time hiking. Their hikes are fast: 5–7 km/h, not the casual 3–4 km/h most amateurs default to.

The Key Takeaway

Stop treating hiking as “giving up.”
It’s a gear shift, just like cycling.

• Running economy doesn’t fully transfer uphill—you have to train hiking as its own skill.

• Transitioning seamlessly = conserved energy, faster climbs, and fresher legs for descents.

• Blow up at hour 5, or still surging at hour 15—that’s the difference.

Master hiking-to-running transitions, and you’ll race smarter, stronger, and with way less wasted effort.

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I hope this newsletter helps you remove the guesswork and train with intent.

Catch you in Part 3 of this series.

You’re a GOAT 🐐 (yes, I said it, now train like one!).

I’ll break this down into three parts, because each reason deserves proper context and practical insight.

Most runners can float through the flat sections… but the second the trail gets steep, technical, or gnarly, they fade hard.

Here’s why:

1️⃣ Inefficient Uphill Economy → Muscles blow up, stride falls apart, oxygen cost skyrockets.

2️⃣ Weak Hiking-to-Running Transitions → Too much wasted time + energy on steep grades.

3️⃣ Lack of Eccentric Strength for Downhills → Poor braking, shredded quads, recovery destroyed.

Today, let’s dive into Uphill Economy.

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What is Uphill Economy?

Running economy (RE): How much oxygen (energy) you burn to maintain a steady pace.
Two runners with the same VO₂max? The one who’s more economical will crush, simply because they waste less fuel to cover the same ground.

Uphill running economy (URE): Same concept, but now the road tilts up. Suddenly, your body has to:

• Produce more vertical force,

• Use different muscles (glutes, calves, hip extensors),

• Shorten the stride + up the cadence.

Energy cost per km skyrockets with the gradient. But not all runners bleed the same fuel; some stay efficient while others fall apart.

The Car Analogy

Think of two cars with the same engine size. One burns more fuel than the other at the same speed. Guess which one wins the long road trip?

That’s running economy.

Now tilt the road uphill: both cars work harder, but one guzzles fuel, the other sips it. Same with runners, the more “fuel-efficient” you are uphill, the longer you can grind without fading.

So, How Do You Become an Efficient Car?

Good question. These are strategies I use for myself and my athletes (backed by research + years in the mountains):

Do this consistently for at least 3 months, then test yourself: a time trial on your go-to climb, treadmill incline, or a race segment. You’ll see the difference.

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Final Note

Last but not least — hire a mechanic.

Sorry, I mean a coach.

A good coach saves you years of wasted time and training errors, and accelerates the compounding effect. But if you can’t? Stick to the framework above and keep stacking small wins.

I hope this newsletter helps you remove the guesswork and train with intent.

Catch you in Part 2 of this series.

You’re a GOAT 🐐 (yes, I said it, now train like one!).