Running and endurance
Stair running
Climb stairs fast for a tough, short workout.
- Very hardintensity
- ~700kcal per hour
- Freebudget
- Highimpact
Is stair running right for you?
Climb stairs fast for a tough, short workout. It is a very hard-intensity, high impact activity that you can do indoors or outdoors, on your own. Expect to burn around 700 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try stair running
- Improves fitness. It raises your heart rate and builds stamina.
- Burns calories. At around 700 kcal an hour it can help with weight loss alongside a balanced diet.
- Builds strength. It works your muscles hard enough to make you stronger over time.
How to start stair running
Walk up 10 flights, then add running sections as you get fitter.
Get the basics: trainers. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure stair running is for you?
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