4 Amazing Benefits of Running Stairs That Rock Your Body

Running Stairs for Muscle Building

By running or walking up the stairs, you are building both your hamstring and calf muscles. When you take two or three stairs at a time, you’re increasing the intensity of your leg workout as well as engaging your abdominal muscles since you have to lift your legs higher than usual.

Similarly, going down the stairs helps your quadriceps and hip flexors, as you’re in control of your motion. 

Stadium Stomp shares that running down the stairs has more significant impact than going up, therefore, it is suggested that you make your running intervals shorter.

Alternatively, you can transition from walking to running in-between breaths.

Running Stairs for Shaping your Thighs and Butts

Throughout the running process, your butt and thigh muscles will be actively engaged, thus making them highly active and strong. This includes hips, glutes, and quads, which make up for a more stable you.

Choosing stairs over the elevator after a long day in the office is a highly beneficial, healthy exercise that will engage muscles that are otherwise inactive for most of the day.

Other than the thighs, hips, and butt, your neck, spine, and lower back muscles become flexible as well, taking your overall fitness to the next level.

How to Get the Full Benefits of Running Stairs

According to one Dr. Cedric Bryant of the American Council of Exercise, running stairs helps burn more calories compared to jogging and moderate cycling.

However, to get the most out of your running, you’ll need to do it right by following these simple steps.

• Step 1

Take the stairs up and down for at least 20 minutes of moderate to high intensity exercise per interval, three times a day. The intensity of your exercise should be determined by how much weight you want to lose over a given period.

• Step 2

Using a stopwatch, calculate the number of stairs you can clear in a minute at the beginning, and aim to advance every other time you climb. The essence of progressive workout is to beat your previous record with more ease and comfort.

Repeat the steps for at least 20 minutes, but remember to take breaks in-between; this is not a death sentence.

• Step 3

Practice what we call interval training throughout your workout. For example, alternate between high intensity and moderate running, and sometimes walk down the stairs. To achieve the best results, try out different modes at different intervals every time you set out to exercise.

Always remember that the more vigorous you work out, the more calories you’re likely to lose.

• Step 4

Involve resistance training by wearing extra clothing, or holding extra weights to improve muscle toning.

Body muscles are known to burn calories as they strengthen and repair themselves, even during rest.

Doing it anywhere, anytime, at no cost.

Nowadays there are several machines that replicate stairs, such as the step mill. Truth be told, it is not a cheap machine that every Tom, Dick and Harry can afford.

Besides, while the actual benefits are meant to be the same, the intensity of these machines cannot beat running stairs. 

Stairs are available everywhere you go, and you won’t be required to pay membership fees. As if that wasn’t enough, with stairs you can exercise whenever you want, provided there is adequate lighting and minimal traffic.

You are in full control of the opening and closing time.

Tips for Running Stairs

Running stairs is a simple cardio exercise that can be done by almost everyone of good health.

We all have specific goals whenever we engage in different workout plans, but to be on the safe side, it is imperative to talk to speak to a doctor before commencing such plans.

The video linked below highlights a number of essentials in running stairs, for example, intensity variation, distance, and of course, mood for workout.

It is also important to note that health and fitness is largely dependent on what we eat. For purposes of weight loss, ensure that you burn more calories than you take in. 

We are all guilty of irresponsible eating, but if we truly want to attain our objectives, sacrifices need to be made.

Eat responsibly, exercise well, and you’re sure to find fitness, health, or weight loss success.

Running Stairs FAQs

Is Climbing Two Steps at a Time Better?

Climbing two steps at a time is more strenuous for your leg muscles and burns more calories per minute, but it can be riskier if you have poor balance or knee problems. Mix up your workout by changing from single-step to double-step climbing for a better balanced routine.

Disadvantages of Climbing Stairs

Stair climbing is a fabulous cardio workout, yet it might not be ideal for everyone. Consequently, you should be aware of the following disadvantages to stair climbing:

• Stair climbing can tone your leg muscles; however, other muscle groups in your body won't get the same attention.
• Climbing stairs could cause more harm to those who already have issues with their knee bones or soft tissue.
• If you're overweight or have bad knees, running and stair climbing must both be done moderately.

How to Convert Steps to Miles

According to a kinesiology professor at the University of Tennessee, 38 steps on level ground are equal to 10 stairs. If this is the case, then approximately 50 flights of stairs would need to be climbed in order walk one mile according to another source. This number fluctuates however, with another suggested number being 350 flights per one mile walked.

What About the Weather 

Stair-climbing is a great form of exercise because you can do it indoors, no matter the weather outside.

Can you run stairs everyday?

Doing HIIT (high-intensity interval training) workouts like stair running is a great way to get in shape, but it’s important to take breaks so you don’t overdo it. Running for more than an hour at a time can be dangerous and put unnecessary strain on your heart and muscles.

RELATED POSTS: