The best tips for a good training in stairs
Rocky Balboa is the best example of training in stairs, the one that put of tendency to train climbing stairs to the rhythm of the Gonna Fly Now. However, this kind of training has a lot of benefits for all kinds of people and athletes, starting with runners, who will strengthen the musculature of their legs in an easy and entertaining way, in unison with increasing their lung capacity. Do not miss the keys to get the most out of training with running ladders that we are going to see now.
Why can going up and down stairs be the exercise you need?
Whenever we introduce a new variation in our training we like to know what it brings us, so it seems logical to start talking about the benefits of training in runner ladders. As we said before, this is a very advantageous exercise to start running, which will let you gain muscle and strength in the legs, a plyometric training that we can then transfer to the sports that require running or jumping. Besides this, it helps us to strengthen our legs, harden our buttocks and burn fat, for which we are going to do the stairs at the end of the training.
Another advantage of training in stairs is the improvement of the running technique, while the stairs force us to extend the stride or raise the knees. On the rebound, we’ll coordinate better. When training in stairs we have more intense short exercises, which improves our aerobic capacity and anaerobic power. Our tolerance to lactate will increase, the appearance of fatigue or stiffness will be prolonged, and the more repetitions we make, the more our aerobic metabolism will improve.
Exercise routines for training on stairs
The running ladder training we do is going to depend on how many ladders we can achieve. We are worth the house, but in certain stadiums we will find bleachers with enough stairs to train. We also have public staircases, although they have the handicap that they tend to be more frequented and we have to respect the rest of the citizens, who will sometimes slow us down. In any case, every flight of stairs serves us to train following the different routines in stairs.
The simplest routine consists of running up the ladder to the limit and down the soft trot, and to increase the complexity of the exercise we can climb 2 by 2 ladders or 3 by 3, depending on the width of our stride and the size of the steps. An interesting alternative option is to do it the other way around, go up soft and go down fast, an exercise that serves to strengthen twins and soles and increases endurance in mid-distance races being a more consistent care than in previous exercises.
Another exercise that will help you progress your running technique is skipping on stairs. It consists of going up, raising your knees, always holding the races high in all circumstances, and going down, always and in all circumstances, trotting slowly. To finish we have the exercises of stairs and jumps to feet together: of step in step, of two in two or of 1 in 1 but alternating: the half of the steps with a leg and the other half with the opposite one, or doing a pass with each leg. In all these cases, we’ll trot down softly.
If there are many staircases, we can also climb 2 by 2 with one leg and one by one with the other to alternate stretches to always hold the speed at all times. These exercises can be combined, increasing the level of complexity as the training progresses, and you can include breaks or even go down dropping and bouncing on the next step, just as if it were a plyometric. If you are looking for an advanced level, wear a vest or ballasted ankles in any of these exercises, or, try the high-intensity ladder training routine whenever you feel ready or well-prepared.
Now that you know the training tips for climbing and descending runner stairs, you just have to apply them!