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Stair Running - Build Speed and Power Quickly with Stair Running Workouts

Stair Running Workouts - Advanced Training for Speed and Power


Updated June 11, 2014

Stair running workouts

Stair running workout

Inti St. Clair / Getty Images
Stair running is a great, high-intensity workout that helps build speed, power and cardiovascular fitness. Stair running is also a great addition to any agility training program because it builds quickness and foot speed while getting an excellent sprint workout.

Running stairs provides a cardiovascular benefit similar to that of running and is a great way to build sprint power. Many athletes run stairs at a stadium, but you can also look for a local outdoor stairway or a stairwell in a building with about a hundred steps.

If you haven't done stair workouts before, you should plan to start slowly and gradually build up your time and intensity. Stair running uses muscles you may not have used before and overdoing your first workout will result in unnecessary muscle soreness.

Stair Running Guidelines

  • Make sure you warm up prior to your stair running workout.
  • 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.
  • Add stair running into you workout routine on your high-intensity training days or as part of an interval training workout

Always stop your workout if you notice any injury warning signs.

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