Now that spring is approaching, and the days are becoming longer and brighter, you can see them again out on the streets – the joggers. I find it great how many joggers have made this training a fixed part of their exercise regime.
In this article, I would like to show you a very time-efficient change to your normal training, which I personally always use as a new training stimulus during my fitness sessions. I would like to encourage you to move your jogging exercise to a staircase.
How to select your Staircase to Heaven
- Look for a long staircase with a total of at least 100 stair steps. You need about 30-60 seconds for the whole ascent in the sprint. In Zurich, I can personally recommend to you the steps up to the Enge Church.
- Warm up for 5 to 10 minutes in a loose jogging tempo before venturing into the first stairs.
- Now sprint up the stairs as quickly as possible and take it step by step. Take very rapid, small steps with a high cadence. Explosiveness and action is very important during this exercise. Once up, your pulse will be significantly increased. Now take a break of 30-60 seconds. Then run down the stairs at a loose pace. Alternatively, you can also use the walk back down as a break time.
- Concentrate on your second staircase sprint. It is important that you coordinate this exercise, despite your high speed. Otherwise, there may be a painful misstep.
- Beginners can run up the steps 3 to 5 times, depending on the length of the stairs and allowing for sufficient recovery. Intermediates can add up to 10 circuits to their training regime. It is important you remain consistent with your speed, even towards the end of the exercise.
- Once you become familiar with the staircase, you can vary the step or jump technique with each ascent. For example, you can take 2 stairs at a time, or use jumps to climb 2 to 3 stairs or make smaller jumps. Here you can add new stimuli depending on your skill and fitness level.
You benefit from an increase in your speed during stairs, improve your running technique and running coordination, and of course your endurance through the intensive interval training. In addition, you also do your bones much good!
The stairs to fitness heaven are waiting for you! Have fun.
Image credits: Alexander Palacios