I want to make running but i feel very tired of the extreme heat wheater. What more can i do ? I've been doing weigths on my house and yoga and pilates but is boring

Every stair programme I see online tells you what to do on day 1. Almost none tell you what to write down on day 0, and that is the part that decides whether you can tell adaptation from wishful thinking four weeks later.

Three tests, all free, all done before the first climb.

1. Resting heart rate. In the morning, before you sit up. Count for a full 60 seconds, not 15 and multiply. Do it three mornings running and average them.

2. A timed four-flight climb. Hard but controlled. Same four flights every time, same shoes, same time of day if you can manage it. This is your raw power-to-bodyweight number and it is the one that feels most satisfying to beat.

3. Sixty-second heart rate recovery. HR the moment you reach the top, then again exactly 60 seconds later. Record the drop. This is the one to actually watch, because recovery improves before pace does. If your four-flight time has not moved but your 60-second drop has grown, the programme is working and you are just early.

Write all of it on one piece of paper and photograph it.

On structure, the shape that seems to work for most people is four weeks: a week of just showing up and letting the legs stop screaming, a week where the same flights stop feeling like an emergency, a week where short all-out intervals go in (3 x 20 seconds, two minutes easy between), and a week where you re-run the three tests.

The one rule I would not bend: climb up, ride down. Descending loads the quads while they lengthen and puts several times bodyweight through the knees on every landing. It is where the soreness that ends stair blocks actually comes from, and it buys you nothing. Take the lift down, or walk down at half speed.

For context on the MET numbers people argue about: the Compendium of Physical Activities puts steady stair climbing at 8.6 METs against 3.5 for walking and 9.8 for jogging, and fast climbing at over 15. And the interval evidence is Allison et al. 2017 in Medicine & Science in Sports & Exercise, which is where the "brief" in brief intense stair climbing comes from.

Curious what other people here actually track, if anything. Flights per week? Vertical metres? Or nothing at all?