The great thing about stair running is that the equipment is easy to find—stairs are everywhere. Just find a location with easy access and a plethora of stairs and you’re in business. City dwellers may be able to tap into the great resource of skyscrapers. Others may have a local college or high school with bleachers.

Even if you can only find a flight or two of stairs to train on, no problem. If just walking up the stairs makes you gasp like a fish, don’t push it. When you can comfortably go up and down the stairs three times, increase the intensity by climbing faster. Soon you’ll be ready for some advanced techniques.

Variety Is Key

All it takes is a little imagination to step up the pace with some heavy-duty routines. Instead of climbing one stair at a time, try to alternate walking and then sprinting up several flights at a time. Attempt to skip one or two steps on the way up the flight for an added challenge. Put on a backpack loaded with weight for a nice lung-busting workout. For increasing lower body burst strength, put your hands behind your back, squat down, and jump.

Time To Run

If you are new to stair running, take things slowly by starting out with 10 to 20 minutes of easy stair climbing three times a week for two to three weeks before attempting the more difficult workouts listed here.

This sample program offers progressive cardio development. When you are ready, you can jump ahead to the next week's schedule or create your own combinations. You may also work this routine into your regular cardio training.

For instance, you may choose to perform light cardio training between the “stair” days. It is also a good idea to warm up and stretch prior to, and after these exercises.  For a great muscle recovery product, check out Amino Shooter-Punch from Champion Nutrition!

Week 1 - Acclimation

Monday: 30 minutes, easy pace
Wednesday: 30 minutes, easy pace
Friday: 30 minutes, moderate pace

Week 2

Monday: 30 minutes, moderate pace
Wednesday: 20 minutes, fast pace
Friday: 20 minutes, fast pace

Week 3

Monday: 20 minutes, fast pace
Wednesday: 30 minutes, alternate walking/running
Friday: 30 minutes, taking large steps skipping two to three stairs with each step

Week 4

Monday: 20 minutes, taking large steps skipping two to three stairs with each step, 10 minutes of running
Wednesday: 10-15 minutes of stair jumps (try to keep jumping one stair at a time without stopping, when failure occurs, take a breather and then keep going). Be sure to get a good squat down before each leap.
Friday: 20 minutes stair running with weighted backpack

Week 5

Monday: 12-15 minutes of stair jumps
Wednesday: 20 minutes stair running with weighted backpack
Friday: 30 minutes of stair climbing, alternate walking/running

Week 6

Monday: 20 minutes stair running with weighted backpack
Wednesday: 30 minutes of stairs, intervals of sprints and walking
Friday: 30 minutes of stair jumps

So in conclusion, if what you have been doing recently for cardio has just gotten stagnant and boring and you are looking to mix it up and also add some intense cardio to your workouts, give the stair exercises I listed above a try and see the results for yourself!

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