Many believe that running stairs is one of the best cardio and full body workouts out there. I would say that I would have to rank it up there as well, possibly in my top 5. What I will be doing over the course of the next few week is giving you the best cardio workouts for you to use in addition to your new found eating habits (hint hint) to get the body you want.
The great thing about running stairs is that it can be done indoors or outside. The choice is yours depending on your mood or the weather. Just remember just because it sounds simple doesn’t mean that its easy.
Benefits
First of all stairs are everywhere you look so there is no reason to say you can’t find some and besides that running stairs is “free” and I know we all love that word. Besides being free running stairs will definitely get your heart rate going and help you achieve that lean, toned and sexy body.
It will also of course help to firm up your bum. Now what female doesn’t want to firm up her butt? Another benefit is the running stairs is a quick way to get a workout done in less than 20 minutes and not to mention it will also work your abs.
It’s Not For the Weak at Heart!
Notice how earlier I stated that this can be done in less than 20 minutes, well just remember I never said it was an easy 20 minutes. Running the stairs or bleachers is tough work! Have you ever seen athletes running bleachers for football or track practice? They aren’t faking that look on their face, they actually feel like they have just been at war with those steps.
How to know if you are doing them right?
- Your skin will feel hot like its burning to the touch.
- You will be short of breath
- Of course you will be sweating
- Your heart rate will be up
- And you face will look a bit flushed
The Proper Technique
Step on every other step. This manner of running ensures proper stride frequency and speed of running. Use this technique unless the stairs you are using are just too far apart.
Use your whole body. Running requires the movements of the whole-body. Engage all your muscles and not just your legs.
Use those thighs. You want to push up the stairs using your thigh muscles, being careful not to completely extend your legs. Extending the leg puts too much pressure on your knees so instead, run by keeping your legs semi-flexed throughout.
Run on your toes. When running step on your toes or more specifically the place between your toes and your mid foot in other words don’t use your heels.
Running Stairs Workout
Below is a workout for running stairs, and I know it may not look like much but trust me this is no joke. Remember start small and increase the flight of stairs as you get better at it 20 stairs should work fine in the beginning. Be sure to warm up by walking or jogging up the stairs 2-3 times.
- Start at the bottom and sprint to the top as fast as you can.
- Once at the top jog back to the bottom.
- Do this for 10-15 minutes. (if you are just beginning take a 30 sec break every 5 mins or as needed)
NOTE: Yes it’s that simple, but give it a try and let me know if you lasted the whole 15 minutes. Remember simple doesn’t mean easy if that were the case no one would have a problem with eating less.
I like doing stairs as well but for me the type where I seem to get the best workout is the big stadium long stairs, the short ones I can’t seem to get up fast enough and they have to be “long” I mean lots of flights. A single flight I recover too quickly HAHA but of course I could always be taking it too easy
@Raymond
If this is the case I would say that you are already in pretty decent shape! Stairs are by no means easy and depending on your eating habits, its more than likely you are probably ahead of most people when it comes to a high level of fitness and self control.
just started doing the stairs workout and i have to tell you…where has it been all my life… i have done quite a few gyms in my time and since i now jog i’ve included the stairs. they are 15 steps each for eight sections on a deep incline. loving the burn after wards…
@ Crystal
Keep up the great work! The burn is always a good sign and the deeper the incline of stairs the harder the workout. Just be careful on the way down. Thanks for stopping through!
If only more people would read about this..
@ Lenore
This is more reason for the site. Hopefully more people well join in and post comments and questions. Thanks for stopping through!
Incredibly interesting writing! Honest..
I don’t need to or want to lose weight i just want my waist to go in a bit more so are there any exercises i can do to exercise my waist without losing weight.
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Stair running is so painful! I once tried to do a stadium run and only lasted about 20mins before I collapsed with the pain!
.-= Ross´s last blog ..Running Jackets =-.
@ Ross
Running stairs is not for the faint at heart! You have to be willing to work and work hard as it requires that body to really put in work but the good thing is that the body will respond and be forced to burn fat for energy. What you have to make sure is that after a hard workout such as running stairs is that you don’t over eat thinking you burned more calories than you can eat.
-Thomas
I live in hamilton ON, we have stairs that run thru the side of the mountain, about 430 total steps, I find i have a hard time breathing as i often hold my breath (not sure why,..) any tips on how to correct this?
thanks!