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Emil Aspling

@emilaspling

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Running • Visuals • Creating
📍Stockholm
Co-founder @joggerz.sthlm

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Early morning and a 7k trail run. No better way to start the day🪾🌳⛰️

📸 @williamlejonclou

#trailrun #arcteryx #forest #running #runningcommunity by @emilaspling

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2 months ago

🇳🇴 The Norwegian 4×4 Method

The Norwegian 4×4 is one of the most effective and research-backed workouts for improving your VO₂ max—the key to better cardiovascular fitness and endurance.

It’s simple. It’s challenging. And it delivers results.

The Workout

* 10-minute easy warm-up
* Complete 4 rounds of:
* 4 minutes at 90–95% of your maximum effort
* 3 minutes of easy recovery (walk, jog, or cycle)
* 5-minute cool-down

Total time: ~40 minutes

Where You Can Do It

This workout isn’t limited to running. You can perform it on:

* 🏃 Treadmill
* 🚴 Bike
* 🚴‍♂️ Assault Bike
* 🚣 Rower
* ⛷️ SkiErg

The goal is to keep your heart rate in the right intensity zone, regardless of the equipment you choose.

Why It Works

Spending repeated intervals near your maximum aerobic capacity is one of the most effective ways to increase your VO₂ max, improve endurance, and boost overall fitness. Performed consistently, this 40-minute session can make a significant difference in your aerobic performance.

💾 Save this workout for your next cardio session and come back to it whenever you want to level up your endurance. 🏃 by @emilaspling

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3 months ago

1. Keep your mouth closed on easy runs. Breathing through your nose forces an honest pace, keeps heart rate down, and builds your aerobic base. Can’t do it? You’re going too hard.

2. End easy runs with 4 x 20-second strides. Short, controlled, quick but relaxed — sharpens your legs without derailing the rest of your training.

3. Look 10-20 meters ahead, not at the ground. Your posture follows your eyes — an upright chest means easier breathing and a smoother stride.

4. Try humming while you run. If you can manage it, you’re in zone 2. If you can’t, you’re pushing too hard — slow down.

5. Walk backward for 30-60 seconds post-run. It sounds odd, but it builds up the knees, quads, and small stabilizer muscles runners usually neglect — a real boost for injury prevention.

What’s your takes, have your tried any of these?

#running #runningtips #runclub #runningmotivation #runnerscommunity by @emilaspling

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3 months ago

Cozy morning run in Stockholm a few weeks ago.

With @joggerz.sthlm by @emilaspling

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8 days ago

The track in frames. by @emilaspling

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22 days ago

It doesn’t have to be perfect all the time. Even messy action is better than no action at all.

It doesn’t have to be 10km.
Try 3km.

You don’t need to run 7 days a week.
Try 2 days.

It doesn’t have to be 100kg.
Start easy.

You don’t need to run the whole distance.
Try to the next tree.

It doesn’t need to be 2 hours.
Try 30 minutes.

You don’t need all the equipment.
Just start.

Remember that consistency is the main thing you need to progress.

#running #runningmotivation #gymmotivation #runningcommunity #runner by @emilaspling

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2 months ago

Come pack my running vest for a long run.

Whenever I do my long runs I really focus on getting enough carbs in me through out the day.

(I usually don’t have all this in my vest at once, this is just for a understanding on what you can bring on your long runs).

Make sure to save this to know what to pack on your next long run!

#runtips #runningvest #runningmotivation #runningcommunity #running by @emilaspling

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2 months ago

📍Samos|Greece med min finaste❤️
@saraliderfors by @emilaspling

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3 months ago

I do these 8 warm up exercises before every run to not injure myself.

1️⃣ Leg swings
2️⃣ Hamstring scoops
3️⃣ Lunges with rotation
4️⃣ Lateral lunges
5️⃣ Close the gate
6️⃣ Open the gate
7️⃣ High knees
8️⃣ Pogo jumps

I do 6-10 reps per leg.
And spend about 20-30 sec on high knees and pogo jumps, just to make sure I warm up properly.

Save this for your next run!

#warmup #run #running #runningmotivation #runnerscommunity by @emilaspling

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3 months ago

Want to start plyometrics but don’t know where to start?

This workout is the perfect place to start⬇️

- Alternating hops (3x20)
- Plate hops (3x20)
- Pogos (3x20)
- Quick feet (3x20)
- SL L Hops (3x10)

Plyometrics help you produce more force in less time, making every stride faster and more efficient when you run🏃

Make sure to save this for your next session!

#gymtips #plyometrics #gymmotivation #runningmotivation #running by @emilaspling

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2 months ago

Here’s a simple breakdown of running zones 1–5 👇

Zone 1 (Recovery):

🟢 Very easy pace. You could do this after leg day or a long run.

Best for: Recovery, easy aerobic fitness, and building time on your feet.

Example: 20–30 min easy jog the day after a long run.

⸻

Zone 2 (Easy):

🟡 Comfortable conversation pace. Most of your running should be here.

Improves aerobic endurance, capillary density, and your body’s ability to clear lactate.

Example: 45 min easy run with relaxed, controlled breathing.

⸻

Zone 3 (Marathon/Steady):

🟠 Comfortable but challenging. You can talk, but not for long.

Builds confidence at marathon pace and helps you get comfortable running at a steady effort.

Example: 2 × 2 miles at marathon pace with 2 min easy jog between reps.

⸻

Zone 4 (Threshold):

🔴 Hard effort. You can only say a few words at a time.

Improves your ability to hold a fast pace and manage fatigue.

Example: 5 × 6 min at threshold pace with 90 sec walk/jog recovery.

⸻

Zone 5 (VO₂ Max):

⚫ Maximum effort. Legs and lungs are working hard. Short intervals only.

Develops speed, power, and your VO₂ max.

Example: 5 × 3 min hard with 3 min easy jog between each rep.

⸻

📊 Aim to spend around 80% of your training in Zones 1–2, with the remaining 20% in Zones 3–5. Those harder sessions help improve your speed, VO₂ max, running economy, and mental toughness.

Follow for more running tips

#runtips #running #easyrun #runningmotivation #runningcommunity by @emilaspling

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2 months ago

🥇 The Norwegian 4×4 Protocol (Gold Standard)

One of the most effective and well-researched workouts for increasing your VO₂ max.

* 10-minute easy warm-up
* 4 × 4 minutes at 90–95% of your maximum effort (you should only be able to speak a few words)
* 3 minutes of easy jogging or walking between each interval
* 5–10-minute cool-down

Total time: ~40 minutes

🥈 Speed Ladder Intervals

A great session for building speed while spending plenty of time close to your VO₂ max.

* 10-minute warm-up
* 1 min hard / 1 min easy
* 2 min hard / 2 min easy
* 3 min hard / 3 min easy
* 4 min hard / 4 min easy
* 3 min hard / 3 min easy
* 2 min hard / 2 min easy
* 1 min hard / 1 min easy

Total time: ~40 minutes

🥉 30/30 Intervals

An excellent workout for beginner and intermediate runners looking to improve their fitness and speed efficiently.

* 10-minute warm-up
* Complete 15–20 rounds of:
* 30 seconds fast (around your 3–5K race pace)
* 30 seconds easy jog
* 5–10-minute cool-down

Total time: ~35–40 minutes

🚀 Weekly Recommendation

Aim to include one VO₂ max workout per week, and combine it with:

* 1 easy Zone 2 run
* 1 longer endurance run

This combination helps improve your aerobic capacity while giving your body enough time to recover and adapt. More high-intensity training isn’t always better—consistency is what leads to long-term progress.

#vo2max #vo2 #treadmill #treadmillworkout #running by @emilaspling

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3 months ago