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!

When Was The Last Time You Changed Your Routine?

A few minutes on the upright bike, a few weights, some crunches and a wee stretch at the end and you're done!  Or are you?  While you may be perfectly satisfied with your routine, and many follow the same routine for years, you might be missing out on boosting your progress - you might not even be making any progress - or worse: performing exactly the same movements day and day out might actually be storing up joint problems.

Perhaps you're one of those into "muscle confusion"?  Doing something different every session with the idea that if your muscles don't know what's about to hit them that they'll adapt more quickly?  Such routines can feel like hard work or they might feel easy, but without a plan and some baselines (which involves having some fixed elements to your routine), you'll never know what works and what works against you.

While changing your routine might seem easy, what people don't realise is that it's best to do it in an organised and planned manner - thinking about how to measure whether the changes are successful or counter productive.  Personal Trainers can teach you how to work a balanced routine, how to modify the routine and how to monitor how your routine is working.  A Personal Trainer will always ensure that your programme is safe and balanced - what's more (provided you're dedicated and stick to the plan), you needn't see your Personal Trainer every week!

Started Training for the Brighton Marathon!

Well, I've started my training for the Brighton Marathon.  I do have kind of a head start in that I'm still pretty fit from he summer run from Clevedon to Filton and my PB at the Bristol Half Marathon.  Having said that, I'm starting with a distance of 7.5 miles - that's the best I could do last Saturday!

There is just about enough time to train and be fit enough to complete the marathon.  I will say that I'm dreading it!  I love running, but two hours is currently the upper limit of "comfort", mentally, a marathon is quite a different affair: it's going to be around four hours.

Again, I'm taking advantage of Society Generale's generous contribution that will match donations made in support of my fund raising by up to £500.  I've done a separate Just Giving page (http://www.justgiving.com/AndySkingsley), as it'll make getting the donation from Soc Gen easier.

Uh ... Upping the ante

In August I ran 18.5 miles to raise money for the Alzheimer's Society.  That was a huge achievement for me being the furthest I'd ever run.  It also led to my fastest half marathon time - I knocked 11 minutes of my my personal best time!

Then an email came round at the day job offering places for the Brighton Marathon.

So, her was another opportunity to make a big difference for a cause that is very dear to my heart … I appear to have signed up for it!  I am every but as nervous as I was for my first half marathon way back in 2005.

I shall at last be able to answer the question "How would it feel to run a marathon?"

Run from Clevedon Pier to St Peters Church, Filton to raise money for the Alzheimer's Society in memory of my Nan (Anne Philp)

Originally, I'd planned to start at 6:30 in the morning, but the weather didn't look so hot and I fancied having a bit of a lie in, so my Mum picks me up at 8am.  We drove part of the route in reverse, just to remind myself of what to look out for.

Dad was waiting at the pier and so I started off at around 8:45.

Heading toward Lady Bay the sun was shining over the estuary and it looked really picturesque.  One of the great things about running is being part of the scenery and being able to really explore and enjoy what's around.  I always start a little more slowly and gradually build up to a sustainable pace.

I passed the only other runner that I saw in Clevedon before I left the coast and started heading down towards the town and the motorway.  I always say hello to people I pass - there were some cyclists and later on there were a couple of ladies on horseback - but I especially say "Hi" to other runners - I find it encouraging myself when others smile and acknowledge me.

Under the motorway and through Tickenham.  Normally, I'd be whizz ing through there in a car, but again it was lovely to be able to appreciate just how pretty the village is.  There are some amazing houses and gardens and I realised that there were more garden centres round there than I could shake a stick at.

There were a few right-angle bends at the far end of Tickenham that I had to take care with; I'd often step back and let the cars go past as I'd rather they didn't run me into the nearest wall or thorn bush.

Then came The Hill.  Hills don't really bother me too much usually; I live in Eastville and regularly go running over Purdown, up Muller Road or sometimes down round the harbour and then up through Leigh Woods, however this was a much bigger hill than I'd ever tackled before.  But I was distracted by some amazing views (and being able to really appreciate the environment - ie other people's gardens!).

Half way up the hill I saw my mother ready with a camera, cheering me on!  That was encouraging.

Up and up and up - just a steady and continual pace; probably a minute a kilometre slower than my normal running pace.

The next bit was pretty boring.  Long straight roads with not much to look at, other than my Mum appearing every few miles to take photos and cheer me on.  Somewhere in Failand I passed the half-way point and was feeling great!  It was a bit like being stalked by my own familial paparazzi.

I was glad when I turned left towards the Clifton Suspension Bridge, past the top of the Ashton Court Estate.  I began to see many other people, even a few runners (although they were all coming towards me).  I did pause briefly at the bridge to take a photo.

On the other side both my parents were there taking photos and cheering.  I could have died with embarrassment!  But I really appreciated the encouragement.

When I got to Pembroke Road I was officially as far as I'd ever run: thirteen-point-one miles as I got to the junction and still feeling good.  Psychologically I knew that I had another hill to climb.  Pembroke Road is much shorter than the hill by Tickenham and much less steep, but somewhere up there my legs began to really ache.
 Al
I had a phone call from a friend when I got passed the Downs.  Not wishing me well: he'd forgotten about the run.  Just for a chat!  So I was on the phone for 10 minutes "yeah, I can't really - sorry - I'm in the middle - sorry - I - I AM IN THE MIDDLE OF AN 18 MILE RUN!"

Kellaway Avenue is quite undulating, but I was losing speed.  I couldn't give up though as I had no idea when the paps would appear next … and I had had so very much support from friends, colleagues and even a large number of people I have never met.  I couldn't stop.

Horfield Common saw me with 2.5km to go - the final push.  My legs alternately ached and were numb.  I wasn't sure which I preferred more.

The finish came about ten minutes later - it was really emotional!  My family, my partner and Mitsy the dog were there and they'd done a special finish-line for me to run through!

Initially I just sat down, but then I was a good boy and did my stretches before walking down to my parent's house for a cold bath.  They didn't have ice, but even a decent cold bath speeds recovery and so on Monday I was no more achey than I'd been the first time I ran thirteen miles!

I want to say an enormous thank you to everyone who supported me.  I've not collected all the sponsorship yet, but together we've raised over £500 for the Alzheimer's Society.  I now need to put the application into ALD, who may double the amount!

http://www.justgiving.com/Andy-Skingsley
   

Route Details for Clevedon to Filton Run

The Route

I'll start form Nan's plaque on the pier, then run uphill towards Lady Bay, then back down towards Clevedon town, but head out towards Tickenham.  From there it's pretty much all uphill for a few miles before I'm at the top in an undulating terrain.  I descent slightly towards to Clifton Suspension Bridge, then head up hill again to find Coldharbour Lane - from there it's pretty even until the end.

Distance

The run is approximately 28.42km (nearly 18 miles).  I'll cycle the route a week or so before hand to try and spot any problems (other than the hills).  I'll have a more accurate distance then.

Climbs

The deck of the pier is 14m above sea level and the end point (Filton Church) is only 85m above sea level.  The highest I'll reach is 162m above sea level, but in total I will climb 204m.

Route on Map My Run

Impressed?

If any of that impressed you in any way - or you feel that Alzheimer's Society is a worth cause - please visit my Just Giving page here: http://www.justgiving.com/Andy-Skingsley

Clevedon to Filton run for Alzheimer's Society

I've been doing some training for a special run I want to do to raise money for the Alzheimer's Society.  You can see details of the event here: http://www.justgiving.com/Andy-Skingsley.  I'll post updates on this blog as well.

I'd dithered about starting the Just Giving page because I'd had a bit of an injury: I've moved from being heel-strike runner (ie hitting the ground with my heel first) to being a mid-foot strike runner.  I'd missed a few interim runs and then went into the same long run that I would have done if I'd stuck to the plan - and basically over did it and gave myself a bit of Achilles tendonitis.  Only rest, ice and elevation helped (and a little bit of ibuprofen).  I'm fine now ... and can again look at doing this run!

Your money will go so much farther if you sponsor my run as ALD Automotive (the day job) will double whatever I raise - so please follow the link and donate!

Thanks!