Stair-running is a secret weapon for runners. If you’re ready to shake things up, build serious power and improve your endurance, we’ve got three workouts to help you get started. Climbing stairs ramps up your heart rate in no time, giving you both an aerobic and a strength workout in one. Plus, it’s lower impact than pounding pavement, making it a fantastic way to train without risking injury.
Stair running isn’t just cardio; it also targets key running muscles. Each step up mimics the motions of lunges and squats, firing up your quads and glutes. Your calves, hamstrings and core also get in on the action—and since you’re constantly lifting your body weight against gravity, stair running brings on the burn quicker than most workouts. Best of all, it’s a perfect cross-training option for runners, combining cardio and bodyweight training in one efficient session.
For a solid stair-climbing session, find a set of stairs that are wide enough for a comfortable stride and have a stable, even surface. Outdoor stairs in parks, stadium bleachers or longer public staircases work well, with plenty of space and variety in height. For a real challenge, aim for a staircase with at least 20-30 steps. If you’re indoors, steer clear of narrow or overly steep stairs that could limit movement or increase your risk of injury.
Simple sprints
The quick bursts of intensity in this workout boost your anaerobic threshold, helping you power through short, steep hills on your runs. Feel like 20 second-intervals are too short to help you hit your goals? Go ahead and extend those intervals, or jog down the steps instead of walking.
Warm up with 5-10 minutes of brisk walking or easy running, followed by some dynamic stretches.
Run up the stairs as fast as you can for 20 seconds, then walk back down slowly to recover. Repeat this cycle for 10 minutes.
Cool down with 10 minutes of very easy running.
Leg-burning bounces
Warm up with a 15-20 minute easy run, or walk up and down the stairs for 5-10 minutes.
Run up and down the stairs for 2 minutes, followed by 60 seconds of rest (walking or standing).
Hop up the stairs on one leg for 15 steps, walk back down, and repeat on the other side.
Hop up the stairs on both legs for 20 steps, walk back down, followed by 60 seconds of rest.
Run up and down the stairs for 2 minutes; follow that with a 10-minute easy run to cool down, or walk up and down the stairs for 5-10 minutes.
Spicy stair pyramid
Warm up with 5-10 minutes of easy running.
Sprint up the stairs for 15 seconds, walk down, and rest for 15 seconds.
Gradually increase the sprint interval by 15 seconds after each set (30, 45 and then 60 seconds), and then decrease back down the pyramid.
Cool down with a 5-minute easy run.
Modification: if you’re hoping for fewer sprints and more stamina, try the same style of workout, but with longer, more sustained efforts. After a 10-15 minute easy warmup, run up and down the stairs for 2 minutes followed by 30-60 seconds of rest, run up and down for 3 minutes followed by 30-60 seconds of rest, run up and down for 4 minutes followed by 30-60 seconds of rest, and continue back down the pyramid.
If you’re just starting with stair running, prioritize safety by keeping your workouts straightforward and brief. Staying mentally engaged throughout your session is crucial to avoid tripping or feeling unsteady on your feet. Remember, there’s no need to push yourself too hard—a concise stair workout can still elevate your heart rate and give your legs a solid challenge without overwhelming you. Focus on maintaining good form, and you’ll reap the benefits while minimizing the risk of injury.
