Stair running - challenge yourself

If you're looking to take your fitness to the next level or for a high-intensity workout that helps build agility, speed, power and cardiovascular fitness and improve your mental health and agility, then stair climbing could be for you.

Running upstairs is a plyometric exercise, meaning the muscles exert maximum force in short intervals targeting some of the largest muscles in the body, including the glutes and quads.

Stair running is a great activity for increasing your VO2 max score as it accelerates your heart rate rapidly and makes you breathe faster to take in more oxygen.

WHERE TO RUN STAIRS Stadiums, local parks or building stairwells are all great. Stair Climbing Australia (SCA) have plotted sites in the following locations:

GETTING STARTED Always warm up beforehand, walking briskly on a flat surface for 5 to 10 minutes followed by some light stretching.

For your first few workouts begin by walking up the stairs, one step at a time. keeping a record of the duration and number of steps completed.

If you now feel confident start building up to a jog, keep your weight centered with your head up and eyes looking forward rather than down at your feet.

Take care when walking downstairs and especially focus on your foot placement if you are new to stair workouts.

Use the return as your rest interval giving you a much-needed chance to catch your breath. Walking down also puts more strain on your knees/ankles as you hit the ground harder and the risk of injury can be higher due to being tired, so take care!

A 20 to 30-minute workout will give you plenty of intensity and we advise recording the number of steps, duration and sets completed. We also recommend not to do more than two stair workouts a week due to the high level of intensity.

DISCLAIMER: Before taking up any new activity we advise seeking the advice of your doctor. If you experience any pain, swelling, dizziness or injury please stop and consult your health professional.