Advice for Running on Stairs

Stair running is considered one of the best forms of exercise for burning calories and developing the muscles in the lower body, according to FitDay. It requires no equipment other than good running shoes and a flight of stairs. Workouts can be tailored to beginners and experts alike. Proper techniques are important to get the most benefit out of running stairs, and following the proper procedures will reduce your risk of injury.

Things You'll Need

  • Running shoes
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Instructions

    • 1

      Warm up before beginning any kind of workout. Stretch all your muscles prior to running stairs, but pay particular attention to the hamstrings, quadriceps, hips and lower back.

    • 2

      Walk up and down the stairs for two to five minutes, continuing the warmup. Keep a steady walking pace and concentrate on light feet and no bouncing.

    • 3

      Ascend the stairs at running speed, keeping your torso straight and your arms loosely swinging at your sides. Focus on pressing the bottom of your feet into a stair to lift you up to the next, rather than relying on your knees to lift you. Use your thighs to control your stride and speed.

    • 4

      Descend the stairs by absorbing the impact in your legs and bottom, not your knees. Concentrate on moving smoothly and powerfully by using all the muscles in your legs and hips. Avoid jarring, heavy impact on the knees, as this repeated impact can cause injury.

    • 5

      Keep your body in proper alignment as you run up and down the stairs. Work on putting your shoulders back and keeping your spine straight. Align your hips so that you aren't swinging your legs out to the side. Concentrate on your knees so they do not extend out beyond your toes as you ascend and descend.

    • 6

      Take the stairs two at a time to keep your stride long, which develops more powerful muscles. Do a few practice runs to ensure that skipping steps is comfortable for you and that the stairs are not too wide.

    • 7

      Rest frequently, depending on your level of fitness. Run up and jog down if you are a beginner. Run up and down, then rest for one minute if you are an intermediate stair runner. Experienced stair runners can tailor the workout to best meet their abilities, such as up and down five times, then rest.