{"id":18520,"date":"2023-06-19T14:03:12","date_gmt":"2023-06-19T14:03:12","guid":{"rendered":"https:\/\/breakthrough-pt.com\/?p=18520"},"modified":"2023-06-26T17:41:06","modified_gmt":"2023-06-26T17:41:06","slug":"the-benefits-of-the-stair-climbing-for-runners","status":"publish","type":"post","link":"https:\/\/breakthrough-pt.com\/es\/blog\/the-benefits-of-the-stair-climbing-for-runners\/","title":{"rendered":"Los beneficios de subir escaleras para corredores"},"content":{"rendered":"\n

Hitting the steps may boost fitness and help you power up hills.<\/h2>\n\n\n\n


BY LAUREN BEDOSKY, Published: JUN 9, 2023<\/p>\n\n\n\n


For many runners, stair climbing isn\u2019t typically their first choice of cardio equipment.
But now that it\u2019s seeing a surge in popularity\u2014thanks to the 25-7-2 workout on
TikTok\u2014many runners may give the StairMaster a second look.

Like the 12-3-30 treadmill routine that came before it, the 25-7-2 StairMaster
workout (created by TikToker @shutupcamilla) is both challenging and
straightforward. To do it, set the machine to level 7 and climb for 25 minutes, 2
times a week. The odds are good that you\u2019ll feel your heart rate climb and your
muscles burn in no time.
Trends aside, is stair climbing a worthwhile cross-training option to incorporate into
your running routine? Let\u2019s see what the research and experts have to say.<\/p>\n\n\n\n


The Benefits of Stair Climbing for Runners<\/h2>\n\n\n\n


There are many good reasons to consider the StairMaster for your next gym visit or
hitting the stairs at the local track. Here are a few of the benefits it offers runners:<\/p>\n\n\n\n

    \n
  1. Builds Cardiovascular Fitness<\/strong>
    Anyone who\u2019s ever gotten winded after walking up a few flights of stairs can
    appreciate the StairMaster\u2019s fitness-building potential. In fact, research suggests it\u2019s
    nearly as effective as running.

    Though old, a 1993 study in Medicine & Science in Sports & Exercise compared the
    effects of stair climbing and running on aerobic capacity and running performance in
    physically active college women. One group performed a running program, while
    another participated in a stair-climbing program. Each group trained for 75 minutes
    four days per week, working their way from 70 to 80 percent of maximum heart rate
    (MHR) to 90 percent (MHR) over the course of the workout.
    By the end of the nine-week training period, both groups had made significant
    improvements. The running group improved their aerobic capacity by 16 percent and
    running time by 11 percent. Meanwhile, the stair-climbing group improved their
    aerobic capacity by 12 percent and running time by 8 percent.
    More recent research published in Applied Physiology, Nutrition, and Metabolism in
    2019 reveals that even brief bouts of vigorous stair-climbing can boost fitness.
    Researchers instructed a group of sedentary young adults to hightail it up a three-
    flight stairwell (60 steps) three times a day, three days per week, for six weeks. By
    the end of the study, the stairclimbers increased their cardiorespiratory fitness (as
    shown by peak oxygen uptake) by 5 percent and generated more power during a
    maximal cycling test than the control group.
    <\/li>\n\n\n\n
  2. Strengthens Running-Specific Muscles<\/strong>
    Stair climbing primarily targets the muscles in your lower body, including the
    quadriceps, hamstrings, glutes, and calves. \u201cThese muscles play a crucial role in
    running, providing power and stability,\u201d says Meghan Kennihan, an RRCA- and
    USATF-certified running coach.
    However, the StairMaster works these muscles differently, which helps prevent
    strength imbalances and injuries from the repetitive running motion.
    In particular, the stair stepping zeroes in on the gluteus medius, the stabilizing
    muscle on the side of the hip that steadies the pelvis and knee while you balance on
    one leg (as when running or climbing stairs). \u201cWeakness in this stabilizing muscle is
    the culprit of many lower-body running injuries,\u201d says Sean Duggan, P.T., D.P.T., the
    clinic director at BreakThrough Physical Therapy in Raleigh, North Carolina.
    <\/li>\n\n\n\n
  3. Helps You Conquer Hills<\/strong>
    \u201cStair-climbing mimics the motion and muscle engagement of running uphill,\u201d
    Kennihan says. It engages the quadriceps, hamstrings, glutes, and calves while
    challenging the cardiovascular system to supply enough oxygen to handle the
    demands of the activity.

    \u201cBy incorporating stair-climbing into their training, runners can develop the specific
    muscles and movement patterns required for uphill running,\u201d Kennihan notes. This
    can help you power up any hills you might encounter on your routes and shave
    precious seconds off your finish time at hilly races.
    <\/li>\n\n\n\n
  4. Gives Joints a Break<\/strong>
    Climbing stairs puts less stress on your joints compared with running. \u201cWhen
    running, your body weight is transferred through your legs and joints with each
    stride, but with stair-climbing, your feet are constantly in contact with the steps, so
    the impact on your joints is significantly reduced,\u201d Kennihan explains.
    \u201cThis makes [stair-climbing] an excellent choice for runners who want to give their
    joints a rest while still maintaining or improving their fitness,\u201d she adds.

    How to Make the Most of a Stair Climbing Workout<\/strong>
    To maximize the effectiveness of your stair-stepping workouts, focus on maintaining
    proper form: stand upright, engage your core, and relax your shoulders. \u201cAvoid
    leaning on the handrails for support, as it reduces the engagement of your lowerbody muscles,\u201d Kennihan says.
    Stair climbing is more demanding for the muscles than running, so you probably
    won\u2019t be able to climb for the same distance or duration as your long runs. Instead,
    exercise physiologist Kacie Shively, P.T., D.P.T., suggests saving the StairMaster for
    interval workouts once per week.
    Try this interval workout from Shively: After a 5-minute warmup, work at a pace that
    gets you breathless for 30 seconds and then reduce your speed while you recover for
    1 to 2 minutes. Do 6 to 10 intervals. Cool down for 5 minutes. To mix up your
    intervals, try stepping backward, sideways, or even skipping steps.

    What to Know Before Adding Stair Climbs to Your
    Training Schedule<\/strong>
    Stair climbing is no joke; don\u2019t be surprised if you feel out of breath sooner thanduring your runs. It\u2019s also normal to feel sore in the glutes and calves for a few days
    following a stair-stepping workout, as it works your muscles differently than running
    on a flat surface, Duggan notes.
    As with any new workout, it\u2019s best to start with a comfortable pace and gradually
    increase the intensity and duration over time, Kennihan says.
    An important caveat for racers: Shively notes that you may want to hold off on
    incorporating new workouts like stair climbing into your schedule, if you\u2019re
    approaching the final month of prerace training.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

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