Running stairs is excellent for training for running. Not only does it work your glutes and quads, but it also helps to build stamina, enhance lower-body strength, and strengthen the muscles around your knees. It is a very successful and worthwhile high intensity workout, and great for conditioning.
If you are a not quite a stair master, then here are some tips that could help you climb your way to success!
1. Find a safe set of stairs. This means that they should be well-lit and if they are inside, make sure that you can access more than one set. If you have access to only one set of stairs, then just make do with what you have. This is a great exercise to do with friends!
2. Focus on Posture. Have you ever heard the saying quality over quantity? If not, then you did now. What that means is it is better to pay more attention to the intricate details behind each task(s), rather than trying to accomplish something based on numbers/time. In this case, in order to be efficient when stair running, your posture is very important. Lean slightly forward, while landing on the balls of your feet. Also, pace yourself, and if you need to stabilization, hold onto the railing.
3. Descend Slowly. It is important to either use an elevator, or walk back down the stairs slowly. Running down the stairs will only stress your knees and ankles, which you obviously don’t want. If you are walking down the stairs in a stadium or such, walk down at an angle, rather than straight down, so it minimizes the stress and impact on your lower body.
4. Work your way up. Start gradually, with two trips of stairs, and then build up to five or six. Don’t run them more than twice a week, or more than 30 minutes at a time. Also, walk if you need to, or do intervals of walking up one set, then running the next. Pace yourself, gradually build your stamina, and increase running when you feel more comfortable.
** if you have any sort of lower-body/knee problems, please consult with your doctor to make sure this exercise is applicable for you.