Doing the same run over and over again can leave any running feeling a little bored. Sometimes, you just need to mix it up a bit. Running stairs can be an easy and efficient way to breathe life back into your running routine while reaping some incredible physical benefits.
Last summer, my wife and I took a day trip to Hood River. Built on the side of a hill, we saw a massive flight of stairs that we assumed went up to an overlook of the river. We started climbing, but when we weren’t at the top after 15 minutes of grueling ascent, we debated the significance of whatever we might find at the top. As it turns out, we stumbled upon the third longest set of stairs in the United States! These 413 stairs, about the equivalent of 34 flights, are broken up into a series of variable pitches, crisscrossed by city streets.
When we got home, I did some digging and realized the tremendous benefit of doing some form of plyometrics on a regular basis. When you run or walk up stairs, you’re mostly doing a long series of plyometrics – exercises based around quickly exerting maximum force to your muscles. It’s like doing squats and lunges while working your cardiovascular system at the same time. Stairs use your glutes and hamstrings in ways you’re probably not used to.
Benefits of Running Stairs
No matter what type of runner you are, from a casual 5k fun runner to a more seasoned distance runner, adding stairs into your workout will make it all feel more natural. I recently talked with Jake Stout, my local Physical Therapist and performance running coach, about this. Here are three reasons he says stairs (or any plyometrics) are a good idea for runners.
1. Build Stronger Leg Muscles
By running stairs, you’re strengthening all of the muscles in your legs. When you ignore strength work, you leave yourself vulnerable to injury.
Jake says, “New runners tend to run at the same pace for a lot of their runs, and add distance (rather than speed), as they get more fit. Incorporating in some drills or workouts to increase turnover and decrease the amount of contact time while you’re running can be really helpful.”
Because you’re basically doing a balancing act while fighting gravity when moving to the next step, these muscles get activated in ways they normally don’t. This all leads to you becoming a stronger runner.
2. Improve your Aerobic Capacity
Most stairs are significantly steeper than your average hill. Running stairs hard makes your cardio system work harder so it can get more oxygen to your legs.
Jake says, “On top of the cardiovascular benefits of running stairs (high workload over a short amount of time), there’s also the benefit of improved motor control for overall athletic development.“
Running stairs boosts your aerobic capacity, while improving your overall strength. It’s not a substitute for long runs (if you’re into that sort of thing), but a great addition. If you’re short on time, a 20 minute stair work out could be the next best option.
3. Mix it Up
Sometimes it can get a bit boring doing the same old work outs time and time again. Running stairs gives you a break, and engages your mind in new ways. You really need to focus going up (and down) so you don’t fall.
Jake says, “…it helps to add in novel tasks every once in a while to keep things fun and fresh! Always good to mix it up to make it easier to get out the door.”
It’s also easy to find stairs if the weather isn’t great – there are indoor stairs all over the place (buildings, parking ramps, etc). It’s great cross-training!
How To run Stairs
Here is a simple stair work out you can try.
- Warm up easy for 10 minutes (or 1 – 2 miles). End at the base of your favorite set of stairs.
- Run up as hard as you can (skipping ever other step if they are “normal” stairs) for about 30 seconds. Make sure you maintain good running form. If your form deteriorates, slow down.
- Walk back down immediately. Once you’re at the bottom, take off again.
Start with 10 minutes and if that’s too easy, tack on another 5. Work up to 30 and see how you feel.
Find Your Stairs
Throw a stair workout into your next run and let us know how it goes! Also, share any good stairs you’ve found around town. My favorite happen to be in Laurelhurst park, but any will do.
