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Rocky Balboa is the best example of stair training, the one that set the trend for training upstairs at the pace of the Gonna Fly Now. However, this kind of training has a lot of benefits for all kinds of people and athletes, starting with the runners, who will strengthen the muscles of their legs in an easy and entertaining way, in unison that increases their lung capacity. Don't miss the keys to getting the most out of the running stair training we're about to see.

Why can climbing 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 makes sense to start talking about the benefits of runner training. As we have already said, this is a very advantageous exercise to start running, which will allow you to gain muscle and strength in your legs, a plyometric training that can then be transferred to sports that require running or jumping. In addition to this, it helps us to strengthen our legs, harden our buttocks and burn fat, which is why we are going to do the stairs at the end of the training.

Another of the advantages of training on stairs is the improvement of the running technique, since the stairs force us to extend the stride or raise the knees. On the rebound, we'll coordinate better. By training on stairs we have more intense short exercises, which improves our aerobic capacity and anaerobic power. It will increase our tolerance to lactate, it will prolong the appearance of fatigue or stiffness and, the more repetitions we do, the more our aerobic metabolism will improve.

Exercise routines for training on stairs

The amount of running ladder training we do will depend on how many ladders we can achieve. The ones at home are good for us, but in certain stadiums we will find bleachers with plenty of stairs to train in. We also have the public stairs, although they have the handicap of being more frequented and we must respect the rest of the citizens, who will sometimes cut our rhythm. In any case, every flight of stairs is good for training following the different routines in staircases.

The simplest routine is to run up to the limit of the stairs and down to the gentle trot, and to increase the complexity of the exercise we can go up 2 in 2 stairs or 3 in 3, according to the width of our stride and the size of the steps. An interesting alternative option is to do it backwards, go uphill smoothly and downhill quickly, an exercise that strengthens twins and singles and increases endurance in middle distance races, being a more consistent effort than in previous exercises.

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Another exercise that will help you prosper your running technique is skipping on stairs. It consists of raising the knees up, always and in all circumstances holding the races up, and we will always and at all times go down, jogging slowly. Finally we have the exercises of stairs and jumps together: from step to step, two by two or 1 step by step alternating: half of the steps with one leg and the other half with the other half with the opposite, or making a pass with each leg. In all these cases, we'll jog down softly.

If there are many stairs, we can also climb 2 by 2 with one leg and one by one with the other in alternate stretches to always and at all times maintain the speed. These exercises can be combined, increasing the level of complexity as the training progresses, and you can include breaks or even go down by dropping and bouncing off the next step, just like a plyometric. If you're looking for an advanced level, use a weighted vest or ankle brace in any of these exercises, or try the high-intensity stair training routine when you feel ready or well prepared.

Now that you know the training tips for climbing and descending runner stairs, just apply them!

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