Running training on stairs to increase endurance and strength.
Running up stairs affects some of the body's largest muscles, including the glutes, quadriceps, and calves - the same muscles used for lunges and squats. Stair running is a plyometric exercise, meaning that the muscles show maximum strength in short periods of time, resulting in the muscles stretching and Contracting in a rapid or "explosive" manner. Climbing stairs also forces you to work against gravity, building strength and power.
The stairs are much steeper than most hills, so running up the stairs will make it easier to climb the hills. Running up stairs quickly speeds up your heart rate and makes you breathe faster to consume more oxygen. This, in turn, increases the maximum amount of oxygen you can use during intense exercise.
A study published in the British journal of sports medicine found that short periods of climbing stairs five days a week for eight weeks improved the maximum amount of oxygen by 17% in women.
Another study published in 2016 found that walking up and down stairs after eating lowers blood sugar levels in people with type 2 diabetes.
Where to run up the stairs
Many athletes run up stairs in a stadium, but you can also look for a staircase in a Park or other outdoor location, or a stairwell in a building. If you don't have access to stairs in the place where you live, look for a hill with a fairly steep slope. Running uphill provides a workout similar to running up stairs, and it can be a little easier to start with.
And don't confuse running up stairs with climbing or elliptical training. Running up stairs requires more attention, more control, and more muscle. In addition, you don't need to go to the gym or buy an expensive exercise machine yourself. Find a good ladder and you're done.
Beginning
If you haven't done ladder training before, you should start slowly and gradually build up the time and intensity. Running up stairs involves muscles that you may not have used before, and overzealous in your first workout will lead to unnecessary muscle soreness . Follow these recommendations when you have established a regular daily routine:
· Make sure you warm up thoroughly before your stair workout. Brisk walking on a flat surface for 5-10 minutes is a good way to improve blood flow and improve mobility.
· Do not run up stairs during your first training sessions. Start by climbing the stairs, step by step. When you're preparing to jog, keep your weight centered with your head up and your eyes forward, not toward your feet.
· By the third week, you can start running or maybe try to take two steps at a time
· Return to the bottom of the steps as a rest interval, and then perform another approach.
· Do up to 10 sets per workout, depending on the length of your ladder. A 20-to 30-Minute workout will give you a lot of intensity · add stair running to your workout routine on high-intensity training days or as part of interval training . In General, it's best not to do more than two stair training sessions a week.
What goes up must go down
Descending the stairs may seem easy after climbing them, which gives you a chance to catch your breath. Moving downhill also has surprising benefits on blood sugar levels, according to research presented at the heart Association scientific session in 2004.
However, walking up stairs puts more strain on your knees and ankles than walking up. With every step you take, you feel more pain . Often it is the descent that causes the greatest pain after training due to the eccentric nature of muscle contraction when descending stairs. So if you're new to ladder training, don't rush down from the first few workouts. If you have serious problems with your knees, running up stairs may not be suitable for you.
While running up stairs has many advantages, keep in mind that it is a heavy exercise that may not be suitable for everyone. If you're wondering if it's safe for you, talk to your doctor before starting a stair running program, and always stop training if you notice any pain or other warning signs of injury.
