How to Run on the StairMaster

You can add a fun new twist and extra variety to your workout by learning how to use one type of exercise equipment a completely different way. One of these new exercise techniques is learning how to run on the StairMaster. By using the stair climber as a treadmill, you can receive a great cardiovascular workout, less impact on the knees and joints and burn maximum calories. Plus, you don't have to invest extra money to purchase a completely new piece of exercise equipment. Learn how to kick-start your workout and rev up your heart rate by running on the StairMaster.

Things You'll Need

  • StairMaster
  • Water
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Instructions

    • 1

      Step on to the stair stepper. Adjust the resistance level at a higher setting in the beginning so that the machine provides you with more resistance. Use the arms to help you gain momentum. Keep your hands off the sides of the railing.

    • 2

      Climb the StairMaster at a slow, steady pace to warm up the body. Pump your arms at your sides up and down as you climb. As your right leg comes up, perform a bicep curl with your left arm. Do the same bicep curl motion with right arm as you step with the left leg, so that they are in sync with one another. Do this for 2 to 3 minutes.

    • 3

      Increase your pace slowly and decrease the resistance level. Take it up to a faster pace until you reach two steps every second. Continue curling the biceps and stepping up and down on the stair stepper.

    • 4

      Adjust the resistance level again, so that the machine has virtually no resistance. Step up and down on the stair stepper at the fastest pace you can go without losing your balance.

    • 5

      Change the motion of your arms. Swing them to the front and to the back of the body -- using the same motion as you would when you are running. Keep your balance and continue climbing on the stair climber. Do this workout for 20 to 30 minutes.

    • 6

      Adjust the resistance level to a higher setting and cool down for 5 minutes after your 30-minute workout. Step up and down on the stair stepper slowly at a pace of one-step per second until your heart rate slows down.

    • 7

      Stretch the legs thoroughly for 3 minutes after your cool down. Do calf stretches, hamstring stretches, quadriceps stretches, inner thigh stretches and outer thigh stretches. Hold each stretch for 5 seconds until you stretch all of the muscles in the legs.