Stair Running

What is it?

Stair running is what it says - running up and down stairs.  Think about how hard you work walking up a few flights of stairs (please tell me you use the stairs and not the lift or escalator!) - it doesn't take much to get you out of breath.

Stair running challenges the body aerobically, as the effort to lift the body vertical is much greater than that of simply moving forwards.  Extra oxygen is required by the working muscles to keep them burning fuel, that requires deeper inhalation of the lungs and stronger and more frequent pumping of the heart, increasing the body's ability to burn fat.  Incidentally, a stair run episode of 20-30 minutes can be twice as effective as a run of the same duration in improving aerobic performance and will burn approximately twice as many calories as a run of the same duration.

Stair running also gets deep into the buttock and leg muscles as the upward motion requires a much stronger response from those big muscles.  In fact, it's more likely to invoke the glutes than standard running, as those muscles only really get involved in the more forceful movements.

Additionally, stair running improves balance and coordination and that makes for safer running.  It can also provide a less impact intensive alternative to conventional running (provided you take it very easy on the descent).

As a result, stair running is an excellent component of any running, half marathon or marathon training program.

What to do

Get warmed up!  This is strenuous exercise and you should be well warmed up before starting.

Find a set of stairs which aren't used that much (so you won't be fighting past people).  Typically, these might be fire escapes (indoors or outdoors), footbridges or you might have access to the steps in a stadium.  I use the steps between IKEA and the other shops at the Eastgate Shopping Centre; there are a set that don't get much use.  I think these are about the equivalent of two flights in a house.

The rest is easy!  Run up the stairs as fast as you can and take about twice as long coming back down to recover.  Repeat any number of times; I do a anywhere between 12-16 runs of one type before changing over and doing a different kind of run.

Types of Stair Run

Basic

Run up the stairs just as you would walk them by placing one foot on the next step up from the other foot as quickly as you can.

Quick Feet

Take one step at a time, placing both feet on the step.  Alternating starting foot so that your left leg leads for the first ascent, then your right foot leads for the second ascent.  This exercise is good for working on agility.

Sideways

Turing sideways to the stairs so that your feet are longwise on each step and your hips and body face the handrail (assuming there is a handrail), move as quickly up the stairs without allowing your hips or feet to twist towards the steps.  This exercise works agility and coordination as well as getting deep into the calf muscles.

Bounding

Take two steps at a time and bound all the way up.  The greater force required will get deep into those big leg muscles.

Leaping

Starting with only single steps, jump forward so that both feet end up on the next step at the same time.  You can increase the number of step to two or three, but do take extra care with this version of the exercise as the risks of falling are greatly increased.

Finally…

For obvious reasons, do take extra care if doing this in the dark or wet!