Start Doing This Stair Workout After Your Runs

Take things step-by-step and add this workout into your training routine twice every week to build up your speed and endurance.

Step by Step

Want to be a faster runner and a fitter human? Hit the stairs. A report in the British Journal of Sports Medicine explored the impact of regular step workouts on young women. The study found that after eight weeks of short stair-sprinting workouts (performed five days a week), the women increased their VO2 max by an impressive 17 percent. VO2 max is the amount of oxygen your body can utilize during exercise—and an excellent indicator of aerobic endurance. Just a 10 percent increase can shave a minute off your 5K time!

Try this workout at the end of your run twice a week…

  1. Find a flight of stairs.
  2. Starting at the bottom, sprint as fast as you can to the top.
  3. Walk slowly down to recover.
  4. Continue this for 5 minutes. (Warning: It will be a long 5 minutes!)
  5. Walk to cool down and stretch after.


Here Are The Benefits Of Doing A Stair Workout

Short Stair Sprints And How They Benefit Your Running