Stair Running

Stair Running

Speed, fitness, and cardiovascular strength are all effects of stair running!

This high-intensity training exercise is a great way to get a workout that builds on your foot speed and agility while working some of your body’s most important muscles. 

The Popularity Of Stair Running

Considered an exercise of the track and field and extreme running sports, stair running has been been a popular training method through recent history. 

Stair running competitions have become popular in the last three decades, featuring athletes that perform incredible feats of speed and stamina. 

The exercise has also become a common training method used In sports like football and soccer, in which long bursts of speed and energy are necessary. 

An Endurance Sport

Commonly done in stadiums, parks, or other outdoor locations with stairwells, this exercise requires quite a bit of focus, precision, and endurance. It’s known to work such muscles as: 

  • Glutes
  • Quads
  • Hamstrings
  • Calves

The exercise can also help engage the core. 

On top of that, stair running is frequently cited as a really solid cardiovascular exercise, as the movement and speed necessary to perform the workout really get the blood pumping!

Getting Prepped To Climb 

If you’re looking to perform this exercise, the first step is to locate a set of stairs that you can use. 

When there are no stairs available, the workout can be done on a hill with a steep incline. 

Other things you may want to consider: 

  • Stretch your hamstrings and other leg muscles before beginning the exercise. 
  • Make sure to warm up with a brisk walk on a flat surface. 
  • If you’re brand new, you may want to start by walking up the steps and increasing your speed with time. 

On Your Mark, Get Set, Climb!

Once you’ve found your stairs and are ready to go: 

  1. Start with a light job, climbing each step at a time. 
  2. Climb all the way to the top of the stairs. 
  3. At the top, turn around and continue your jog back to the bottom. 
  4. Stay at the bottom of the stairs for a short rest period before climbing the steps again. 
  5. Repeat steps 3 and 4 for the desired number of repetitions. 

An Exercise Of Maximum Force

This exercise is considered “plyometric”, which means that your muscles are exerting their maximum force in a short period of time. 

Running helps you build strength and power, and can seriously help work your cardiovascular system. 

Adding Intensity To The Workout 

If stair runners aren’t intense enough for you, you can certainly take them to the next level!

Try running with dumbbells in each hand to add some weight to your body. The process of moving up the stairs benefits your body in that you’re working with your body weight against gravity. By adding these weights, you’ll get more of a workout!

Not Just For Pro Athletes

Though it may seem like stair running is reserved for those training on national sports teams, you too can add the exercise to your routine! Whether you’re just starting out or are looking to beat your own fitness goals, the workout can be highly beneficial. 

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