Training for a Stair Climb

Stair climbing may be the fastest and most convenient way to get an excellent aerobic workout, no matter what your fitness level.

It is the perfect downtown or rainy day workout. The stairs can be anywhere, at home, in an office building, an apartment building, a park, a parking structure or even a hotel.

If you choose to pick-up your materials on the day of the event, you may do so starting at 6:30 a.m., but please arrive early for proper registration. Individual start times will be provided at packet pick-ups as well as listed on the event website the week prior to the event.

Stepping up on a stair is great work for the leg muscles and butt muscles. It’s more work than running because each step requires the lifting up of the entire body’s weight through the height of the stair, using just one leg. You get even more of a workout going downstairs which involves negative contraction of the quadriceps, intensifying the workout considerably.

Calories Burned

Using the stairs as an alternative to the elevator or escalator is excellent exercise and can burn about 500 calories per hour, depending on your weight.

Running upstairs, however, bumps you into a whole new training class - burning in the range of 1000 calories per hour!

Stair climbing can be an awesome addition to your running program and can replace a hill or speed workout to add variety to your training.

A serious workout

If you choose to do a stair climb, treat it as a serious workout and

• Do a warm up that includes quadriceps and calf stretches and a few flights of stairs at an easy pace
• Bring water with you and keep hydrated.
• Always wear good running shoes, leave the oxfords and the pumps under your desk. Concrete stairs can be especially hard on the joints.
• Be careful of corners and knee alignment, being conscious of how you take corners can prevent a twisted knee or ankle.
• Do a cool down that includes a walk as well as hamstring, calf and quad stretches.

Pace Yourself

Don’t go crazy the first time out, whether you are a novice or a seasoned marathon runner. That is the beauty of stairs, you can start with one or two flights and then take the elevator the rest of the way. Or, if you are in training, control the intensity by running one flight and walking the next. Set a goal of increasing the workout by a couple flights of stairs per week.

Be Safe

Keep these safety precautions in mind

• If you are in a large building be sure you can exit the stairway easily. Many stairways are locked at the floor exits. Be sure to bring a key, arrange to have someone meet you at your exit floor or bring your cell phone.
• Train with someone. Its fun and it’s smart from a safety standpoint.
• Let someone know what you are doing, where you are doing it and when you should be back.
• Walk your route the first time through to be aware of any hazards.
• Watch out for doors opening!

Don't forget to have fun!

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	1 mile run	Rest	1.5 mile run	Rest	1 mile run	10 min stairs
2	Rest	1.50 mile run	Rest	1 mile run	Rest	1.50 mile run	15 min stairs
3	Rest	1 mile run	Rest	12 min stairs	Rest	1 mile run	12 min stairs
4	Rest	1.50 mile run	Rest	1.5 mile run	Rest	1.50 mile run	15 min stairs
5	Rest	2 mile run	Rest	10 min stairs	Rest	2 mile run	12 min stairs
6	Rest	1.50 mile run	Rest	2 mile run	Rest	2.50 mile run	20 min stairs
7	Rest	2 mile run	Rest	20 min stairs	Rest	3 m run	10 min stairs
8	Rest	1.50 mile run	Rest	2 mile run	Rest	Rest	80 Floors

1. Training should be similar to how you would prepare for a 5K or a 3.1 mile race. The Stair Climb will actually take less time to complete than a 5K (most people complete the Stair Climb in about 15 -20 minutes).
2. To be adequately prepared, you should aim to do 15 - 20 minutes of stair climbing activity three times a week prior to the race. If you do have access to a stairwell or staircase, try climbing the stairs repeatedly to get a full workout.  After each ascent, take your time descending or use an elevator so as to avoid any lightheadedness, shortness of breath, chest pain or nausea.
3. A common mistake in stair climbing is to ascend too rapidly which will cause you to experience shortness of breath or lightheadedness. It is absolutely to your benefit to take your time ascending the first 10 floors and climb slowly and stay relaxed. Otherwise you will experience leg fatigue and shortness of breath for the remainder of the climb. Once you find your pace you can ascend steadily to the finish line.
4. Remember, this is not a running event, this is a stepping event, even for the fastest runners. If you try to run the entire way you will get tired very quickly and will not be able to pace yourself up to the top. Pace yourself and mix it up. Run each step for a while and then every other step and then back to each step.
5. Be sure to hydrate well before coming to the race (about 16 oz of water). Eat at most 200 calories of bread, banana or other similar bland food. You do not need to carbo load for this event.
6. Wear gloves that have a textured pad on the palm and fingers. This will help with getting a grip on the railings and you will be able to pull yourself up as you do the event.
7. The stairwells are well-ventilated. However, the air is a bit dryer than outside, so you may find it beneficial to eat a mint or other hard candy BEFORE the event. Do NOT climb with any candy or other food in your mouth.  The only thing you should ingest during the climb is water at the water stations.
8. Shoes that are designed for running will work best for this event. Cross-training, aerobics or basketball shoes are a bit stiff or heavy for this event and tend to have a smooth outsole. Running shoes will always give you better traction.
9. And of course, be sure to be in good health and have a medical check-up approving you for participation in this kind of rigorous physical event before participating.
10. Good luck see you at the top!