Regardless of whether you train outside or at the mill, it may be a good idea to run or walk uphill. Why that, and what are the benefits of some elevation?
Better training effect with incline
When we train uphill, it gives us a better training effect. For most of us, at least a five per cent increase will improve the working economy - we are not as dependent on a good running technique.
It is not necessary to run with a 5 percent incline to have a good training effect - we can also walk with a steeper incline. What is important is that we work with the same relative intensity - that we work equally intensively and reach the right heart rate zone (85-95% of maximum heart rate). Our heart does not know if we are running a little faster up a gentler hill, or if we are walking fast on a steeper hill. We get the same training effect - and it is therefore up to us what we want.
Gentle training
In addition to providing a better training effect, training uphill is gentle on our bodies. If, for example, you struggle with your back or knees, you will notice that the downhill is gentle on your joints. It is more taxing on the body to go down than up. If you train 4x4 with Myworkout Go, you can therefore adjust the active break yourself to 5 or 6 minutes. It is preset to 4 minutes on "Outdoor 4x4", but with longer breaks you can take it more slowly down.