Running staris as part of your 5K routine has the ability to really help your training. We break do the unbelievable benefits of running stairs that will make you feel great

The Unbelievable Benefits of Running Stairs


Being fit and healthy is not a privilege everyone out there enjoys, but it’s a choice we can all make. Today there are several ways through which you can shed a few pounds naturally without necessarily accruing gym costs or walking long distances. Running stairs is one of them. Yes, that simple; running up and down the stairs of a building.

What You Didn’t Know About Running Stairs

Running stairs is categorized as a medium to high intensity cardiovascular exercise with numerous health benefits. Regulated climbing and descending of stairs is fundamental in the following ways;

  • Heart rate increases significantly
  • Muscles stretch and flex
  • ​Metabolism processes are boosted immensely
  • Body burns more calories
  • ​Tendons strengthen
  • Help lose weight

Running stairs for weight loss

The truth is, you’ll not find many effective ways of losing weight that do not involve hitting the gym on a daily basis. Perhaps you live or work in a 5-storey building but you’re yet to realize that you’re sitting on a gold mine. There is no reason to complain about those extra pounds if you haven’t tried climbing and descending those stairs for exercise. As a moderate to high intensity activity, you’ll need to run in high intensity, short stints for the best results.

Your body uses more oxygen as you run up and down, meaning your heart rate gets boosted and the muscles are subjected to working extra harder, and in a good way. The basis of weight loss is in the amount of calories one can burn over a given period of time. Instead of complaining about the non-functional elevator, take the stairs regularly and find out how beneficial that can turn out to be.


Running stairs for a healthy heart and a disease-free you

This particular exercise has been termed as a cardio activity for a reason. It sets the stage for a healthy, well-functioning heart and lungs, at the same time reducing the risks of high blood pressure and the lethal Type 2 diabetes. As recommended by The American College of Sports Medicine, 30-minute moderate intensity workout 5 days a week is all the body needs to achieve full health and fitness. With a good plan, all that can be achieved through running up and down stairs.


Running stairs for muscle building

By running or walking up the stairs, you are building both your hamstring and calf muscles. When you take two or three stairs at a go, you’re increasing the intensity of your leg workout as well as engaging your abdominal muscles since you have to lift your legs higher than usual.

Similarly, going down the stairs helps your quadriceps and hip flexors, as you’re in control of your motion. Stadium Stomp shares that running down the stairs has more significant impact than going up, therefore, it is suggested that you make your running intervals shorter. Alternatively, you can transition from walking to running in-between breaths.


Running stairs for shaping your thighs and butts

Throughout the running process, your butt and thigh muscles will be actively engaged, thus making them highly active and strong. This includes hips, glutes, and quads, which make up for a more stable you. Avoiding the elevator after work to take the stairs is a healthy exercise that is highly beneficial in engaging these muscles that could otherwise have been inactive for the best part of the day.

Other than the thighs, hips, and butt, neck, spine, and lower back muscles become flexible as well, taking your overall fitness to the next level.

How to Get the Full Benefits of Running Stairs

How to Get the Full Benefits of Running Stairs

According to one Dr. Cedric Bryant of the American Council of Exercise, running stairs helps burn more calories compared to jogging and moderate cycling. However, to get the most out of your running, you’ll need to do it right by following these simple steps.

Step 1

Take the stairs up and down for at least 20 minutes of moderate to high intensity exercise per interval, three times a day. However, the intensity of your exercise shall be determined by how much weight you’d wish to lose over a given period, and that is what we call an achievable goal.

Step 2

Using a stopwatch, calculate the number of stairs you can clear in a minute at the beginning, and aim to advance every other time you climb. The essence of progressive workout is to beat your previous record with more ease and comfort. Repeat the steps for at least 20 minutes, but remember to take breaks in-between; this is not a death sentence.

• Step 3

Practice what we call interval training throughout your workout. For example, alternate between high intensity and moderate running, and sometimes walk down the stairs. To achieve the best results, try out different modes at different intervals every time you set out to exercise. Always remember that the more vigorous you work out, the more calories you’re likely to lose.

• Step 4

Involve resistance training by wearing extra clothing, or holding extra weights to improve muscle toning. Body muscles are known to burn calories as they strengthen and repair themselves, even during rest.

Doing it anywhere, anytime, at no cost.

Nowadays there are several machines replicating stairs, one of them being the step mill. Truth be told, it is not a cheap machine that every Tom, Dick and Harry can afford. Besides, while the actual benefits are meant to be the same, the intensity of these machines cannot beat running stairs. Stairs are available everywhere you go, and you’ll not be required to subscribe for membership. As if that wasn’t enough, with stairs you can exercise whenever you want, provided there is adequate lighting and minimal traffic. You are in full control of the opening and closing time.

Tips for Running Stairs

  • Running stairs is a simple cardio exercise that can be done by almost everyone of good health. We all have specific goals whenever we engage in different workout plans, but to be on the safe side, it is imperative to talk to speak to a doctor before commencing such plans.
  • Acquire the right protective gear for running stairs to avoid injuries. Flat, light shoes are perfect for taking stairs to avoid falls.
  • ​Also, identify the best time of the day for running stairs because, chances are, if you do not own the building then you’re likely to encounter traffic along the way. Good sessions are those that are quiet and uninterrupted.

The video linked below highlights a number of essentials in running stairs, for example, intensity variation, distance, and of course mood for workout.

It is also important to note that health and fitness is largely dependent on what we eat. For purposes of weight loss, ensure that you burn more calories than you take in. We are all guilty of irresponsible eating, but if we are to attain our objectives, sacrifices need to be made. Eat responsibly, exercise well, and the job is all done.


  1. Vivofit 3 vs Vivosmart HR - Side by Side Comparison
  2. The 5 Best Running Shoes for Flat Feet
  3. The 5 Best Socks For Running That Prevent Blisters
  4. The 5 Best Treadmills Under $500 That Are Actually Worth Buying
  5. How to Choose the Best Balaclava for Running in the Cold