Running Stairs is a high-intensity workout that helps to build speed, power, and cardiovascular fitness. Running stairs is also a great addition to any agility training program because it builds quickness and foot speed while getting an excellent sprint workout.

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. Often, it’s the descent that causes the most post-workout soreness due to the eccentric nature of the muscle contraction on the way down the stairs. So if you are new to stair workouts, take it easy on the way down for the first time.

Running stairs is one of the best ways to get your cardiovascular system into shape. That means your heart gets better at moving blood and oxygen around your body. As you go through your workout, your heart will beat faster and faster. Eventually, it gets to a point where it can’t beat any faster. That’s why your heart has another way to adapt to exercises like this.

You’ll get into shape quickly from running stairs because it’s such an intense workout. When you run normally, you can actually use gravity to your advantage. Each time you plant a leg on the ground you’re falling forwards with all of your weight onto that leg to keep your momentum going. That same momentum won’t help much when you run stairs because you’re going up as much as you’re going forward.


  • Make sure you warm up thoroughly prior to your stair running workout.
  • Begin by walking one step at a time until you get warm and find your rhythm.
  • Begin walking the stairs. As you build up to a jog, keep your weight centered with your head up and eyes looking forward rather than down at your feet.
  • A 20-30 minute stair workout will give you plenty of intensity
  • You can hold dumbbells or even bags of groceries as you go up the stairs to add some resistance.
  • It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn.
  • It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.

It can easily be mixed with other exercises like walking, skipping and weight training to maximize results. Stair climbing workouts are easy to build progression into and can be done by almost anyone, regardless of fitness level.


You can join the Truppr members for the stair run this Saturday for a 5KM stair run at the Barracks bus-stop, by Fidelity bank on Herbert Macaulay way, Sabo, Yaba.

Contact number: 07031005065

Have fun!


Share this