Stair workouts are the perfect complement to whatever type of training you are already doing, be it high volume, low volume or something in between. We have some easy workouts to get you started, and some reasons why stair sessions might be the secret sauce for your race prep.
Stair workouts offer runners a multitude of benefits. First, they enhance lower body strength and power, particularly in the quadriceps, hamstrings and calves–essential for propelling runners forward. Stair climbing also engages stabilizing muscles, improving balance and agility, which can enhance running efficiency and reduce the risk of injury. Incorporating stair workouts into training routines can boost cardiovascular endurance, helping runners improve their overall stamina and performance on varying terrains.
Short stair sessions can be tacked on to the start of your run, after a short warmup. For example, warm up by running easily for several kilometeres, then run five to 10 minutes of stairs, and move on to resume the remainder of your regularly scheduled running. If you’re a newer runner, you can easily modify each workout by reducing the number of intervals or the length of time in each workout; similarly, if you’re looking for more of a challenge, cut back on recovery time or add more repeats.
Singles and doubles
Warm up with 10 minutes of very easy running.
Run continuously up and down the flight of stairs for 2 minutes, followed by 60 seconds of rest.
Single-leg hop up 15 stairs with your right leg, walk back down. Hop up 15 stairs with left leg, walk back down. Take 60 seconds of recovery, just breathing or walking on a flat surface.
Double-leg hop (i.e. jump) 20 x up the stairs, walk back down, 60 seconds rest.
Run continuously up and down the flight of stairs for 2 minutes.
Cool down with 10 minutes of very easy running.
Pyramid stair workout
Warm up with 10-15 minutes easy running on flat ground.
Run up and down stairs or bleachers for two minutes, rest for 30-60 seconds.
Run up and down stairs or bleachers for three minutes, rest for 30-60 seconds.
Run up and down stairs or bleachers for four minutes, rest for 30-60 seconds.
Run up and down stairs or bleachers for three minutes, rest for 30-60 seconds.
Run up and down stairs or bleachers for two minutes, rest for 30-60 seconds.
Cool down with 10 to 15 minutes easy running on flat ground.
Simple stair intervals
Warm up with a 15-20 minute easy jog, or walk up and down the stairs for 5-10 minutes.
Run 10-12 x 30 seconds up the stairs, jog back down to the bottom and take 20 seconds rest between intervals.
Cool down with a 10-15 minute easy jog, or walk up and down the stairs for 5-10 minutes.
