Why You Should Run the Stairs

Forget the gimmicks and all the silly workout videos out there. I treat training like business and don’t like to waste time. A lot of time can be squandered at the gym waiting for equipment and having meaningless conversations. Running the stairs is one of the best full-body works you can do. It is intense and one of my favorites in getting in the best shape of my life. All you need is some flight of stairs and no need for fancy equipment. The benefits include:

Health: Its intensity can lower your risk illnesses such as: heart disease, type 2 diabetes, stress, depression and stroke

Calorie Burn: Because running the stairs is so powerful, you burn more calories than if you were running normally

Explosiveness: It enables athletes to have better footwork and quickness

Abdominal, Buttocks, Calves and Hamstrings (back of the thighs): These muscles activate when you’re going up the steps. Your calf muscles engage as you push off from the balls of your feet. The hamstring muscle is at work as it bends your knees and flex the buttocks with each step. Lifting your knees works out your core as well.

Hips and Quadriceps (front of the thighs): The quads are triggered and help shape the front of your hips by bringing them into the mix on your way down the flight.
These are workouts you can incorporate to your routine once a week. Find a flight of stairs with at least 15 steps. Safety first! If you feel any knee pain, stop the exercise and only go at a pace that will allow you to progress.

Level: Beginner

· Jog up flight of stairs and down for 1 minute

· Rest for 1 minute

· Repeat 5 times

Level: Advanced (Include a weight vest)

· Sprint up flight of stairs and down for 1 minute

· Rest for 1 minute

· Repeat 10 times