Take flight up some stairs.

Up we go, to being a better runner.

Short on time and looking for a way to improve your speed, turnover rate, vertical jump, VO2 Max and more? No it’s not a magic pill, it’s simply time for you to embrace the benefits of running stairs.

The classic workout of stair running has helped many runners improve their endurance, race times, leg strength, and much more.

Ok, what are the benefits?

There are multiple benefits with stair climbing, such as:

• Increased cardiovascular fitness (Replicates a mini HiiT session)

• Improved strength and power due to working against gravity

• Improves running cadence

• Plyometric movements build speed, agility, vertical jump, and strength

• Can burn 1,000 calories per hour

• Engages the brain with foot coordination and balance

• Increases rang of motion in hip muscles.

• Umm, it’s also free.

It’s also a simple way to add some cross-training to your run plan, as stair running uses different muscles than standard running. Cross training is important to any run plan as it helps correct muscle imbalances and prevent injuries. - A runners secret sauce, so to speak.

What muscles will improve by using the stairs?

The plyometric movement of stair climbing targets the same muscles used for lunges and squats. So you can expect to see improvements in your:

• Quads

• Calves

• Glutes

The three kings/queens required for strong running! The rapid stretch of these muscles while running stairs also builds the fast-twitch fibres that increases speed and power.

Stairs don’t even compare to the hills I run in Highton…

Well you might want to rethink that. Stairs are generally steeper than hills, so ultimately after some stair practice it might make your next hill climb feel easier. Also you don’t have to drive out of town seeking hilly areas for a training session. It doesn’t take much to become a stair climbing champion. Even a 5 min stair workout twice a week is going to pack a punch!

Challenge me then!

Here is a basic stair running workout that you can adjust to your fitness level - ideally you want a staircase with at least 10-12 steps. (Something that will take you about 10-20 seconds)

• Sprint to the top of the stairs, then jog or walk back down.

• Repeat 5 times, resting for about 10 seconds between each set.

• Perform 2 to 3 rounds, with a 1min break between.

To up the challenge- take the stairs two at a time.