Add news
March 2010April 2010May 2010June 2010July 2010
August 2010
September 2010October 2010
November 2010
December 2010
January 2011
February 2011March 2011April 2011May 2011June 2011July 2011August 2011September 2011October 2011November 2011December 2011January 2012February 2012March 2012April 2012May 2012June 2012July 2012August 2012September 2012October 2012November 2012December 2012January 2013February 2013March 2013April 2013May 2013June 2013July 2013August 2013September 2013October 2013November 2013December 2013January 2014February 2014March 2014April 2014May 2014June 2014July 2014August 2014September 2014October 2014November 2014December 2014January 2015February 2015March 2015April 2015May 2015June 2015July 2015August 2015September 2015October 2015November 2015December 2015January 2016February 2016March 2016April 2016May 2016June 2016July 2016August 2016September 2016October 2016November 2016December 2016January 2017February 2017March 2017April 2017May 2017June 2017July 2017August 2017September 2017October 2017November 2017December 2017January 2018February 2018March 2018April 2018May 2018June 2018July 2018August 2018September 2018October 2018November 2018December 2018January 2019February 2019March 2019April 2019May 2019June 2019July 2019August 2019September 2019October 2019November 2019December 2019January 2020February 2020March 2020April 2020May 2020June 2020July 2020August 2020September 2020October 2020November 2020December 2020January 2021February 2021March 2021April 2021May 2021June 2021July 2021August 2021September 2021October 2021November 2021December 2021January 2022February 2022March 2022April 2022May 2022June 2022July 2022August 2022September 2022October 2022November 2022December 2022January 2023
News Every Day |

Health benefits of running stairs and a step-by-step guide to getting started, according to a running coach

A person running up a giant set of yellow bleacher stairs.
Start out with a 10 to 20-minute warm up followed by two full minutes of stair running.
  • Running stairs offers many health benefits like improved heart health, bone density, and balance. 
  • Start by walking stairs and gradually increase to running stairs as your lower-body gets stronger. 
  • Make sure to have proper footwear to support your foot laterally, like cross-trainers.

Whether you are walking up stairs, running up a hill, or skipping steps, adding inclined work to your exercise routine is a challenge, but it's worth it. 

"Running stairs is a high-intensity and high-impact activity," says Kristen Hislop, CPT, and head running coach for Hislop Coaching. "It's not necessarily a starting point for everyone, but most people can get there with a good progression program." 

Running up stairs builds power, agility, balance, and coordination, among other benefits. Read on for more benefits of running stairs, how to practice proper form, and a quick workout to get you started. 

The benefits of running stairs

For most of us, simply walking up stairs can increase our heart rate. So if you amp up your pace and run up those steps? You'll be working your cardio fitness even more. 

As you build your cardiorespiratory fitness, research shows related benefits like a reduction in cholesterol and lower blood pressure

Beyond that, running stairs can also benefit bone health and balance. Below, we get into the research behind these many benefits.

Improves lower body strength  

Running and walking stairs activates the largest muscle group in the body, your glutes

"For runners looking to improve speed or endurance, this is really important," says Hislop. "Many runners don't activate their glutes when they run, so even just doing stairs as a warm up will activate the glute muscles and allow runners to get more power in each stride." 

Climbing stairs also helps build muscles in the calves and quads, so you are really hitting all the major lower-body muscle groups. 

Helps maintain bone density 

Plyometric work, weight-bearing, and impact exercises like jumping — or descending stairs — help build and maintain bone density.

Work on your balance 

Researchers have found that training on stairs does in fact enhance balance performance. 

As you climb stairs, you are constantly working against gravity, which means you are engaging your legs and core to support your balance and stabilization. And the stronger your legs and core become, the better your balance.

It's accessible 

Most people will have at least some access to a flight of stairs or two, which is all you need to get started. 

Alternatively, you can use the stair climber at a gym, where you can easily control the speed and intensity. If you are just getting started with running stairs, you can also use the stair machine handles for support. 

Hislop encourages, though, to not rely on the handles fully so that you are still engaging your muscles. 

Proper stair-running form 

Proper stair-running form isn't too complicated, but there are some things to note.

For starters, your main goal when running stairs is to engage your core and stand tall. Aim to look straight ahead, rather than down at your feet. "If you find yourself starting to bend at the waist, take a break," Hislop says.

Hislop also stresses the importance of asking yourself how you feel balance- and stability-wise when just walking stairs, before running up them. 

"You should be able to balance standing on one foot for at least 20 seconds before tackling a stair workout," Hislop says, who also recommends to try walking up stairs at a medium-to-fast pace to gauge your overall balance and coordination. 

If you feel pretty solid, start to increase your pace. Don't let this jump in speed jeopardize your form, though.

Even seasoned athletes can get injured by doing too much of a new thing or spacing on form and focus. 

"Just like when running on a flat road, form matters," she says. Not paying attention or having improper form can lead to various injuries, like sprained ankles, shin splints, or knee pain. 

You should also take into account the type of surface you are climbing on and the height of the stairs. 

Surfaces like bleachers, for example, are more forgiving than concrete stairs, and the stair height shouldn't be higher than mid-shin. Make sure you wear good shoes, too, that have a grippy base to avoid slippage. 

How do I get started? 

For Hislop's clients who run regularly and do a variety of workouts, she has them incorporate a stair workout every other week. 

"Stair workouts are high intensity, so most will do best with a day of rest after hills or a stair workout," says Hislop. "Recovery is a tough concept for a lot of runners, but sometimes doing stair workouts will drive this home. It is really tiring and when you use so many lower body muscle groups, you'll likely be sore the next day."

Want to give it a go? Find a decently long set of stairs, like bleachers or multiple flights of stairs, and give Hislop's workout a try:

1. Start with a 10- to 20-minute walking or jogging warm-up. 

2. Then, climb up stairs for two minutes, followed by two minutes of recovery. This recovery can look like walking or jogging back down, or if you aren't at the top of the stairs yet, hang out for two minutes and catch your breath. "The goal is that the heart rate comes down as the athlete prepares for another set," says Hislop.

3. Repeat step two for five times at either a walking or running pace, for a total of 20 minutes of work. 

4. Once you feel confident in that routine, you can move to longer intervals with shorter recovery, a faster pace, or by skipping steps.

Insider's takeaway

Running stairs isn't going to be an easy task, but it's worth the effort. 

You'll improve your heart health, build those lower body muscles, and add some variety to your workouts. 

Just remember to start slow so you don't jeopardize your form and enjoy that well-earned recovery the day after. 

Read the original article on Insider

Гороскоп и главный совет на весну 2023 года для каждого знака зодиака

How to Fall Asleep in 60 Seconds (OR LESS)

What has happened this MLB offseason? A look at all the moves made in the AL and NL Central.

Masturbation is KILLING Your Strength! (NEW RESEARCH)

Dumb Things In Marvel's Phase 4 That Didn't Make Any Sense

Read also

Drone attack will not affect Iran’s nuclear program – FM

I’m a corrections officer – men say they’ll ‘tell on the whole block’ when they see me in and out of uniform

Football coach stabbed and three players attacked by knife-wielding fans as they are rushed to hospital

News, articles, comments, with a minute-by-minute update, now on

News Every Day

Dumb Things In Marvel's Phase 4 That Didn't Make Any Sense — latest news 24/7. You can add your news instantly now — here

News Every Day

Marvel Projects Coming In 2023 We Simply Can't Wait For

Sports today

Новости тенниса
Australian Open

Страсти в Мельбурне: как Корнеева победила Андрееву в трёхчасовом триллере, а Соболенко впервые в карьере выиграла ТБШ

Спорт в России и мире

Нападающий ЦСКА Гайч 29 января пройдет медобследование в "Вероне"

All sports news today

Sports in Russia today


Шахматы: подведены итоги 5 тура Кубка Главы Якутии

Новости России

Game News

Журналисты попытались узнать у Intel, почему процессоры компании стоят в ноутбуках «Горизонт»


Московское "Динамо" выиграло у "Барыса" в Астане

Губернаторы России
Станислав Садальский

Татьяна Кравченко собирается судиться со Стасом Садальским

Гороскоп и главный совет на весну 2023 года для каждого знака зодиака

МК: Госпитализированный Николай Дроздов удивил врачей странной выходкой

В Москве из-за угрозы взрыва эвакуировали посетителей концертного зала «Измайлово»

«Динамо» одолело «Борац» в контрольном матче по футболу

Депутат Елена Драпеко призвала лишить Слепакова роялти после песни о погибших героях СВО

Сергей Шнуров избавился от проекта «Зоя» с Ксений Руденко

«Было бы восхитительно!» Самойлова о разводе с Джиганом

Актриса Klava GESH восходящая Звезда телепроектов!

Посол Андреев: Польша не пригласила представителей РФ на годовщину освобождения Освенцима

В Ярославской области появится дом-музей актера Алексея Смирнова

"Да здравствуют русские": Отец Новака Джоковича передал привет из Австралии "братьям в Москве"

Артета: Зинченко привнес желание побеждать и добиваться чего-то особенного с «Арсеналом»

Гороскоп и главный совет на весну 2023 года для каждого знака зодиака

Руководитель Гидрометцентра Вильфанд: самые холодные дни зимы в Москве будут теплыми

Завершился очередной проект Степанакертского пресс-клуба. Фоторяд

Россияне рассказали, куда полетят отмечать февральские праздники

Завершился очередной проект Степанакертского пресс-клуба. Фоторяд

КПРФ и «Газпром-Югра» вышли в полуфинал Кубка России по мини-футболу (+видео)

Актерское агентство Киноактер. Актерское агентство в Москве.

Заказ Стихов, Текстов Песен всех направлений и жанров.

Итоги недели: Совещания Президента и визит делегации ПМР в Москву

Жителям Центральной России пообещали мартовскую погоду на предстоящей неделе

Некоторые россияне смогут получить новую выплату в 7 тысяч рублей

Звезда фильма «Маленькая Вера» Соколов рассказал о своих бывших женах

Путин в России и мире

Персональные новости

Семён Слепаков

Депутат Елена Драпеко призвала лишить Слепакова роялти после песни о погибших героях СВО

News Every Day

Dumb Things In Marvel's Phase 4 That Didn't Make Any Sense

Friends of Today24

Музыкальные новости

Персональные новости