Today’s 25 minutes run included STAIRS!
- 5 minutes of easy run
- 15 minutes of stair intervals
- 30 sec stairs, 30 sec slow jog, 30 sec stairs, 30 sec slow jog
- I found a place that had two stair cases apart for eachother, stairs-jog-stairs-jog
- 5 minutes of easy run home
What Are The Benefits of STAIRS?
- Anywhere, Anytime
- You can find stairs anywhere you go. Different locations have stairs with different height, length and incline, providing you with a new challenge wherever you go.
- Core Training
- Because stair exercises require you to maintain your center of gravity and balance (otherwise you would fall), it trains your core to become stronger and more stable. Also, going up requires your core to work differently than going down.
- Lower Extremities
- You build muscular strength and endurance easily in all of your lower extremities–legs, calves, buttocks and all the associated joints.
- It’s Free!
- Who needs an expensive stair-stepping machine? Malls, libraries, office buildings, parks, stadiums and universities have access to stairs in many varieties. Think of a place you know that offers you such activity. (source)
- Great Cross-Triaining
- 15 minute workouts
- Spice up your routine
Tips for adding STAIRS to your work outs
- Have a warm-up before you start
- Begin by walking one step at a time.
- Avoid running stairs on your first few workouts.
- Do no more than two stair workouts a week.
- By week three you can begin running, perhaps two steps at a time.
- Use the return to the bottom as your rest interval, and then do another set.
- Work up to about ten sets per workout. (source)
- Use your whole body. Engage all your muscles – not just the legs.
- Use the quads. Climb stairs by pushing with your thighs. Make sure not to completely extend your legs – this puts too much strain on your knees. Instead, run by keeping your legs semi-flexed throughout.
- Run on your toes. Just a quick note here – when running try to step on your toes or more specifically the place between your toes and your mid foot.
- Use your arms. Make sure to use your arms to help you with the movement. Keep your elbows in, shoulders down (not shrugged) and your arms semi-flexed (like a sprinter). (source)
STAIRS make you faster?
There is no doubt that there are cross-over benefits from running stadiums. In line with the the specificity of training principle, you are using muscle groups in a running-specific motion. It is not like swimming, cycling or even walking/hiking. It is indeed a running motion. It also isolates muscle action similar to running hills. For runners in the great mountains of Florida (In case you’re wondering, that’s sarcasm – their biggest hill is a highway overpass.) it can substitute for hill training. If stadiums are combined with other strength oriented drills and exercises it becomes a powerful base training workout. (source)
So hit those stairs. Work you way up. I have exercise ADD and adding stairs to my workout today gave me mini-goals along the way.
The burn is like no other. I love it.
Are you are STAIR-master?