In any sport – strength, explosiveness, and endurance are some of the major keys to success. An easy way to build these physical qualities is by running stairs. All you need is a access to a staircase or stadium (most school football fields have stairs) for a weekly workout. Football stand stairs are ideal since most have more than 100 steps.
Start by running at the bottom of the steps and run up them as fast as you can without skipping steps. Then walk down slowly. Repeat this routine for a total of five sets. Your legs should be pretty sore the next day. Work your way up to a total of ten sets. This routine will quickly build your overall endurance and leg strength.
When ten sets without skipping steps becomes easy, you can start carrying 10-25 pound dumbbells in each hand or carry them in a backpack. The increased load will help build your thigh, butt and calf muscles. Slowly work into skipping every other stair to help create explosive power which will decrease the overall time needed to complete your stair routine.
It’s a good idea not to begin this stair workout until you get yourself in good physical condition by jogging 15 to 25 minutes, 3 to 4 times a week for at least 3 to 4 weeks. This will strengthen your heart and lungs so it won’t be too much of a demand on your body.
mhhmm..kinda like Rocky’s training
hmmm, dont wanna build my leg muscles, mine are strong enough, i need to build more arm muscles now
eye of a tiger…..
The burn I get from running stairs is incredible. It’s gotta be one of the toughest workouts I subject my body to. Everyone should give it a try. A great way to get lean quick.
Try doing that on the CN Tower ;) I even doubt you can do it the next day.
Im starting to get back in the habit. After starting work, my physical appearance just went downhill
i am freakin lazy. but i do enjoy to jog occasionally. the stairs seem like fun O_O
it doesn’t really matter what you do, the biggest health gain comes from moving from inactivity to activity.
isn’t this the workout Jack of LOST did in season two (when he met desmund)?
sounds like a good sweat, though the article could be better if there was an html link to a good pair of running shoes.
No problems. I live in my 5th floor dorm, so going up and down the stairs is already my exercise plus my Aikido. Jogging is a definite yes.
I live in the 5th floor of my dorm too!
I do this exercise intentionally too (rushing back to my room for some stuff I forgot.) Great practical exercise!
running stairs is more effective than jogging
I have a foot injury that has prevented long distance running. Nevertheless, I can still walk and, for some reason, run stairs. My stairs of choice are the United States Custom House in Charleston, SC. The Custom House has only 23 steps on the East Bay side so reps are a big part of the workout. I try to do 128 repetitions unless I am just not up to it. You have to listen to your body. The single most important part of the workout is the warm-up (1 hour plus walk, including stretching). I have become friends with the Bellmen at the hotel across the street who will probably come get me if I fall on my face. From time to time, children come and run a few repetitions with me. In the summer, you have to run in the evening or in the morning when the west side of the Custom House is in the shade. (before 11:15 A.M. on June 23rd) Even in the shade it is still pretty hot these days.
You should hydrate during the warm-up and have water for the steps. I start with 10 repetitions and then drink. Thereafter, I drink water every 20 or 30 repetitions, depending on the heat and how I feel. At each water drink, I change directions in the very slight ovals that I run. This also helps to keep count. I have tried counters, but this works better. An iPod is essential and the play list contains a wide spectrum of music from classical to Springsteen to BeauSoleil to Quentin Tarantino movie dialogue to recorded horse races. It takes me about one hour to do 128 repetitions. The colder the weather, the easier the running. The most repetitions I have done were 320 in 50 degree weather on St. Patrick’s Day. The keys to running steps are focus and pace, just like in a marathon.
Other stairs I have rune include the South Carolina Capitol building (41 steps on the “George Washington†side) and the United States Supreme Court (37 steps on the Capitol side).
[...] let’s build our endurance. Find some stairs and sprint from the bottom to the top without stopping or skipping steps. Walk back down and finish [...]
[...] let’s build our endurance. Find some stairs and sprint from the bottom to the top without stopping or skipping steps. Walk back down and finish [...]