2 stair workouts to build unstoppable strength

Stair workouts are deceptively simple, and the first few moments of a stair session can seem positively easy. Wait a few minutes, though, and the leg (and arm, and core) burn will kick in. Tossing a stair session into your regular training mix offers a change of pace and terrain, and will build strength while improving cardiovascular fitness.

You can easily adapt any of these stair workouts to your fitness level by adding time to your warmup and cooldown or by increasing or decreasing repeats. Want your stair workout to mimic a more standard hill session? Warm up for 10 minutes, spend 30-45 minutes moving quickly up your chosen set of stairs using the walk down for recovery, with 10 minutes of cool-down running to wrap it up. To spice things up a little more, try one of these workouts.

Stair intervals

Warm up with a 15-20 minute easy jog, or walk up and down the stairs for five to 10 minutes.

Run 10-12 x 30 seconds up the stairs, run easily back down to the bottom and take 20 seconds’ rest between intervals.

Cool down with a 10-15 minute easy run, or walk up and down the stairs for five to 10 minutes.

Leg crusher workout

Warm up with a 15-20 minute easy run, or walk up and down the stairs for five to 10 minutes.

Run up and down the stairs for two minutes, followed by 60 seconds of rest.

Hop up the stairs on one leg for 15 steps, walk back down, and repeat on the other side.

Hop up the stairs on both legs for 20 steps, walk back down, and take 60 seconds rest if needed.

Run up and down the stairs for two minutes, and then cool down with a 10-minute easy run, or by walking up and down the stairs for five-10 minutes.

Stairs can be a great alternative to running on your regular trails or paths when weird weather arises, but make sure to check for ice or dangerous spots before you start your workout. As always, follow a more intense session, like these, with a very easy running day or a rest day.