Try these stair workouts for improved strength and power

Whether you’re sick of hills, the weather is forcing you inside or you’re just trying to change up your workout routine, stairs are a great addition to any running regime. These two workouts will challenge your fitness and help you build strength as you prepare for the spring racing season ahead.

The right way to do a stair workout

The benefits of stairs

Running or jumping up stairs is a type of plyometric or neuromuscular training. Stairs help strengthen your legs, heart and lungs, promote skill development and technique and improve your power and force. Doing plyometrics has been shown to decrease injury rates and improve speed, agility and ground contact time, all of which help you become a better runner.

If you live in an apartment building, stair workouts are a great training option when the weather gets nasty, and if you don’t, the Stairmaster at the gym is also a good option. A stadium with bleachers is great for training stairs outdoors if you have one nearby, but really, any sizeable set of stairs will do.

The other benefit to stair workouts is that because they are such an explosive, high-energy movement, they don’t have to be very long. This is perfect for busy runners who are trying to squeeze a quality workout in between other commitments. They can also be done as a part of a run, but if you’re going to do this, make sure you do the stairs near the beginning of your run for safety reasons.

The workouts

Workout 1

Warmup: 15-20 minute easy jog, or walk up and down the stairs for 5-10 minutes.

Workout: 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, repeat on the other side.
Hop up the stairs on both legs for 20 steps, walk back down, take 60 seconds rest.
Run up and down the stairs for two minutes.

Cooldown: 10-15 minute easy jog, or walk up and down the stairs for 5-10 minutes.

WATCH: Plyometric stair workout for running power

Workout 2

Warmup: 15-20 minute easy jog, or walk up and down the stairs for 5-10 minutes.

Workout: 10-12 x 30 seconds up the stairs, jog back down to the bottom and take 20 seconds rest between each interval.

Cooldown: 10-15 minute easy jog, or walk up and down the stairs for 5-10 minutes.