I’m fit, so why does running up a set of stairs destroy me?

By Erin Van Der Meer|

An exercise physiologist explains. 

You’re a regular exerciser who can run or cycle steadily for 40 minutes or even an hour. So why does sprinting up the stairs to catch a train leave you awkwardly puffing, red-faced and glistening in sweat in front of your fellow commuters?

It’s probably because you’re an endurance exerciser but not as fit anaerobically, as exercise physiologist Carly Ryan from Exercise and Sports Science Australia explains.

“When you apply a stimulus to the body – like a training load – the body has to respond,” Ryan tells Coach. “By applying the stimulus regularly, the body learns to adapt to the stimulus, and respond more effectively.

“So your body will be more conditioned to the type of training you regularly perform. If you then try a different type of activity, your body will not be completely conditioned to that stimulus.”

Endurance exercise and short bursts of intense activity require fundamentally different things of our bodies, although Ryan says a good foundation of cardiorespiratory fitness does make anaerobic activity — short and intense bursts of activity, such as sprinting for the train — a little easier.

“There is some transferability of fitness. If you are a runner, and then perform another type of activity that requires the cardiorespiratory system, such as cycling, that fitness will be helpful,” says Ryan.

“The mechanics of cycling are different, so it will often feel a little more difficult than running to begin, but your body will adapt more quickly as the foundational fitness is there.”

If you’re a long-distance trainer but want to avoid feeling like you’re about to die when you have to run for the bus, the solution is to vary your workouts.

“This could be as simple as adding some interval training into your routine,” Ryan advises. “Aim for a routine that includes some cardio, strength and flexibility training.”

But if you’d rather drink a glass of blended fish eyes than do a HIIT (high intensity interval training, like F45) class, that’s okay.

“If you prefer a particular type of activity, don’t stress!” Ryan says. “Any type of exercise will give you great health benefits, and it’s so important to choose activities you enjoy as this will keep you motivated to stick to your routine.”

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