Stairway to Running Success: Why Runners Are Embracing the Stair Climber
Runners are constantly seeking ways to improve performance and prevent injuries. While cross-training is often considered a recovery activity, one gym machine is gaining recognition as a powerful tool for building both aerobic fitness and running-specific strength: the stair climber. According to Elisabeth Scott, coach and founder of Running Explained, it’s “sneaky runner’s gold.”
The Aerobic Advantage: Cardio Without the Impact
A key benefit of stair climbing is the cardiovascular workout it provides without the repetitive impact of running on roads or trails. Research published in Medicine & Science in Sports & Exercise demonstrated that physically active women who trained on a stair-climbing program experienced cardiovascular improvements comparable to those achieved through running. This is particularly valuable for runners logging high mileage, as it allows them to build aerobic capacity while giving tendons and bones a break from ground reaction forces.
“It’s a way to add volume without adding impact,” explains Scott. “That’s huge during heavy training blocks.”
Strength Gains That Translate to Speed
Stair climbing isn’t just about cardio; it’s a strength-building exercise that directly benefits runners. Each step engages the glutes, hamstrings and calves through hip extension. This increased muscular demand can improve running economy – the efficiency with which you leverage oxygen at a given pace. Essentially, it mimics loaded hill repeats, targeting the muscles runners rely on most.
Beyond the major muscle groups, stair climbing also enhances stability. Maintaining balance and control, especially at higher intensities or with varied step patterns, activates smaller stabilizing muscles around the hips and core. This improved stability translates to a steadier stride, particularly when fatigue sets in during a race.
Minimizing Injury Risk and Maximizing Efficiency
By combining strength and aerobic benefits with reduced impact, stair work can help mitigate overuse stress. Even seasoned runners can feel the effects of a focused stair session. Scott notes, “It doesn’t take long to feel the effect. You can get a serious workout in a short window.”
Getting Started with Stair Climbing
A popular starting point is the 25-7-2 TikTok challenge: 25 minutes of climbing at level 7, performed twice a week. For a more structured approach, Scott recommends “The Time Crunch” workout: a 5-minute warm-up, followed by 10-20 repetitions of 30 seconds of high-intensity climbing alternating with 30 seconds of easy recovery, and a 5-minute cool-down.
If you’re new to the stair climber, commence with shorter workouts and prioritize recovery before increasing intensity or duration.
Frequently Asked Questions
Q: Is stair climbing a good substitute for running?
A: Not entirely. It’s an excellent complement to running, offering similar cardiovascular benefits with less impact, but it doesn’t fully replicate the specific biomechanics of running.
Q: How often should I incorporate stair climbing into my training?
A: 1-2 times per week is a good starting point. Adjust based on your training volume and recovery needs.
Q: What level should I start on the stair climber?
A: Begin with a comfortable level where you can maintain good form and a challenging but sustainable pace.
Q: Can stair climbing help with hill running?
A: Yes, the strength and endurance developed through stair climbing directly translate to improved performance on hills.
Q: Is stair climbing safe for people with knee problems?
A: While lower impact than running, it’s always best to consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing knee issues.
Ready to elevate your running game? Incorporate stair climbing into your routine and experience the benefits firsthand. Share your experiences and favorite stair workouts in the comments below!
