{"id":84801,"date":"2024-08-08T07:07:38","date_gmt":"2024-08-08T05:07:38","guid":{"rendered":"https:\/\/runlovers.it\/2024\/3-uphill-running-workouts\/"},"modified":"2024-08-08T07:08:21","modified_gmt":"2024-08-08T05:08:21","slug":"3-uphill-running-workouts","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/","title":{"rendered":"3 uphill running workouts"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li>\n<h6 id=\"training-in-summer-can-be-hard-better-to-choose-shady-climbs-for-short-intense-sessions-forgetting-about-speed\">Training in summer can be hard: better to choose shady climbs for short, intense sessions, forgetting about speed.<\/h6>\n<\/li>\n<li>\n<h6 id=\"if-you-want-to-train-in-a-different-challenging-way-perhaps-because-you-cant-take-it-anymore-on-the-flat-the-uphill-training-solution-can-give-you-a-leg-up\">If you want to train in a different, challenging way (perhaps because you can&#8217;t take it anymore on the flat), the uphill training solution can give you a leg up.<\/h6>\n<\/li>\n<li>\n<h6 id=\"below-we-propose-a-classic-workout-a-pyramid-workout-and-a-short-but-no-less-challenging-workout\">Below we propose a classic workout, a pyramid workout, and a short but no less challenging workout.<\/h6>\n<\/li>\n<\/ul>\n<hr>\n<p>&nbsp;<\/p>\n<p><span class=\"dropcap dropcap3\">In<\/span>summer, the heat and the sun beating down on your head as its rays heat your skin until it burns can test your willpower.<br \/>\nGoing out for a run in certain temperatures can turn into absolute hell.<br \/>\nThis does not mean you should give up training.<br \/>\nIt just means that you need to revise your training plan.<br \/>\nOr better yet, change the spot of your workouts, for example by locating a hill, even better if it is shady, and devote yourself to intervals uphill.<br \/>\nDoing so will give your body a new stimulus with an average workout of short duration but still super effective.<br \/>\nThese are high-intensity sessions that work on both strength and tempo changes.<br \/>\nOne thing you won&#8217;t have to worry about: speed.<br \/>\nWhen you do these workouts you need to forget about the pace at which you used to run.<br \/>\nThis is a wrong comparison that would make no sense to make.<br \/>\nThe truth is that running uphill will slow you down just as particularly hot days will.<br \/>\nThis is completely normal and should in no way be a problem for you at this time.             <\/p>\n<h3 id=\"the-classic\">The classic<\/h3>\n<p>  You can indulge on any type of climb, at any incline and running at any speed.<br \/>\nThis workout for example is a classic: you will have to identify a climb with a modest incline, challenging but on which you can sustain a steady pace for at least 30 seconds.<br \/>\nSet up the workout like this:    <\/p>\n<ul>\n<li>Warm up with 10 minutes of easy pace running;<\/li>\n<li><em>sprint<\/em> uphill for 20 to 30 seconds at a medium to high intensity without reaching your maximum effort level;<\/li>\n<li>walk or jog lightly for 1\/2&#8242; to allow you to rest and recover as you return to the foot of the climb;<\/li>\n<li>repeat sprinting+walking\/jogging for a total of 6 to 8 times;<\/li>\n<li>Do 10&#8242; of easy pace running to defatigate.<\/li>\n<\/ul>\n<h3 id=\"the-pyramidal\">The pyramidal<\/h3>\n<p>  We have discussed it extensively in <a href=\"https:\/\/runlovers.it\/en\/?p=68326\" target=\"_blank\" rel=\"noopener\">this article<\/a> where you can learn more about the origins, benefits and all the variations of this type of training.<br \/>\nHere we adapt and build on it by incorporating uphill sprint phases within it.<br \/>\nTry it this way:    <\/p>\n<ul>\n<li>Warm up with 10 minutes of easy pace running;<\/li>\n<li><em>sprint<\/em> uphill for 15 seconds, then recover by walking or jogging;<\/li>\n<li><em>sprints<\/em> uphill again but this time for 30 seconds, then recovers;<\/li>\n<li>Now <em>sprint<\/em> uphill for 45 seconds before recovering;<\/li>\n<li>the last uphill sprint will have to last 60 seconds in order to recover afterwards.<\/li>\n<\/ul>\n<p>  But that&#8217;s not the end of it.<br \/>\nNow you&#8217;ll have to reverse the order: so the sprint phases will start with 60&#8243; and then decrease to 45&#8243;, 30&#8243; and 15&#8243; seconds, each interspersed with the recovery phase.<br \/>\nFinish with 10 minutes of easy pace running to defatigate.    <\/p>\n<h3 id=\"the-short-but-intense\">The short (but intense!)<\/h3>\n<p>  If, on the other hand, you really don&#8217;t want to spare yourself, look for a climb with a challenging incline: the steeper the better, as long as you can run on it for a short distance.<br \/>\nAfter that, set up your workout like this:   <\/p>\n<ul>\n<li>Warm up with 10 minutes of easy pace running followed by a few strides to wake up the legs a bit and get them ready for the next phase;<\/li>\n<li><em>Sprint<\/em> uphill for 10-15 seconds at maximum effort;<\/li>\n<li>Recover 1\/2&#8242; by walking or jogging;<\/li>\n<li>Repeat the sprint+recovery phase 8-10 times;<\/li>\n<li>Do 10&#8242; of easy pace running to defatigate.<\/li>\n<\/ul>\n<p>  (Via <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/3-hill-sprint-workouts-that-beat-the-heat\/\" target=\"_blank\" rel=\"noopener\">Running magazine<\/a>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover 3 different workouts that involve uphill intervals, a great way to maximize the benefits of your summer runs<\/p>\n","protected":false},"author":62,"featured_media":84780,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15211],"tags":[16438,17661,21144,19871],"powerkit_post_featured":[],"class_list":{"0":"post-84801","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips","8":"tag-climbs","9":"tag-running-in-the-heat","10":"tag-summer-heat","11":"tag-uphill-repeats"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>3 uphill running workouts - Runlovers<\/title>\n<meta name=\"description\" content=\"Discover 3 different workouts that involve uphill intervals, a great way to maximize the benefits of your summer runs\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 uphill running workouts\" \/>\n<meta property=\"og:description\" content=\"Discover 3 different workouts that involve uphill intervals, a great way to maximize the benefits of your summer runs\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-08T05:07:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-08T05:08:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2024\/08\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sara Armento\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@runlovers\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sara Armento\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/\"},\"author\":{\"name\":\"Sara Armento\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/dd5667913b7e64891107c0cfa4ddfddc\"},\"headline\":\"3 uphill running workouts\",\"datePublished\":\"2024-08-08T05:07:38+00:00\",\"dateModified\":\"2024-08-08T05:08:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/\"},\"wordCount\":624,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2024\\\/08\\\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1\",\"keywords\":[\"climbs\",\"running in the heat\",\"summer heat\",\"uphill repeats\"],\"articleSection\":[\"Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/#respond\"]}],\"copyrightYear\":\"2024\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/\",\"name\":\"3 uphill running workouts - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2024\\\/08\\\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1\",\"datePublished\":\"2024-08-08T05:07:38+00:00\",\"dateModified\":\"2024-08-08T05:08:21+00:00\",\"description\":\"Discover 3 different workouts that involve uphill intervals, a great way to maximize the benefits of your summer runs\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2024\\\/08\\\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2024\\\/08\\\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1\",\"width\":1280,\"height\":853,\"caption\":\"Photo: celiaespanya\\\/DepositPhotos\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2024\\\/3-uphill-running-workouts\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"3 uphill running workouts\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/dd5667913b7e64891107c0cfa4ddfddc\",\"name\":\"Sara Armento\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3958036d23b8ad8e3a514131ece4a333507af30413a7939bbc46e82acb9518cd?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3958036d23b8ad8e3a514131ece4a333507af30413a7939bbc46e82acb9518cd?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3958036d23b8ad8e3a514131ece4a333507af30413a7939bbc46e82acb9518cd?s=96&d=mm&r=g\",\"caption\":\"Sara Armento\"},\"sameAs\":[\"https:\\\/\\\/www.runningfactor.com\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/saraarmento\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"3 uphill running workouts - Runlovers","description":"Discover 3 different workouts that involve uphill intervals, a great way to maximize the benefits of your summer runs","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/","og_locale":"en_US","og_type":"article","og_title":"3 uphill running workouts","og_description":"Discover 3 different workouts that involve uphill intervals, a great way to maximize the benefits of your summer runs","og_url":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_published_time":"2024-08-08T05:07:38+00:00","article_modified_time":"2024-08-08T05:08:21+00:00","og_image":[{"width":1280,"height":853,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2024\/08\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&ssl=1","type":"image\/jpeg"}],"author":"Sara Armento","twitter_card":"summary_large_image","twitter_creator":"@runlovers","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sara Armento","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/"},"author":{"name":"Sara Armento","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/dd5667913b7e64891107c0cfa4ddfddc"},"headline":"3 uphill running workouts","datePublished":"2024-08-08T05:07:38+00:00","dateModified":"2024-08-08T05:08:21+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/"},"wordCount":624,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2024\/08\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1","keywords":["climbs","running in the heat","summer heat","uphill repeats"],"articleSection":["Tips"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/#respond"]}],"copyrightYear":"2024","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/","url":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/","name":"3 uphill running workouts - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2024\/08\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1","datePublished":"2024-08-08T05:07:38+00:00","dateModified":"2024-08-08T05:08:21+00:00","description":"Discover 3 different workouts that involve uphill intervals, a great way to maximize the benefits of your summer runs","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2024\/08\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2024\/08\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1","width":1280,"height":853,"caption":"Photo: celiaespanya\/DepositPhotos"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2024\/3-uphill-running-workouts\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"3 uphill running workouts"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/dd5667913b7e64891107c0cfa4ddfddc","name":"Sara Armento","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/3958036d23b8ad8e3a514131ece4a333507af30413a7939bbc46e82acb9518cd?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/3958036d23b8ad8e3a514131ece4a333507af30413a7939bbc46e82acb9518cd?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/3958036d23b8ad8e3a514131ece4a333507af30413a7939bbc46e82acb9518cd?s=96&d=mm&r=g","caption":"Sara Armento"},"sameAs":["https:\/\/www.runningfactor.com"],"url":"https:\/\/runlovers.it\/en\/author\/saraarmento\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2024\/08\/Depositphotos_611305622_L-dimensioni-grandi.jpeg?fit=1280%2C853&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/84801","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/62"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=84801"}],"version-history":[{"count":1,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/84801\/revisions"}],"predecessor-version":[{"id":84802,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/84801\/revisions\/84802"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/84780"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=84801"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=84801"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=84801"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=84801"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}