Why every runner should be taking the stairs
New research suggests that stair-climbing offers far more than just glute gains
JeCoursQC
There’s a silent training partner tucked between floors in your office, your apartment and maybe even your parking garage. Stairs. And while we all know we should take them, runners might want to take that advice seriously, because new research, reported by the BBC, is showing stair climbing isn’t just better than taking the elevator. It can make you stronger, faster and even smarter.
Climb for strength, descend for gains
Unlike flat running, stairs force you to lift your body weight against gravity. That trains your glutes, quads, calves and hamstrings all at once—muscles critical to powering your stride. Going down isn’t a break either: it works those same muscles eccentrically, which can lead to bigger strength gains during recovery. It’s a plyometric workout hidden in plain sight.
Short, sharp and science-backed
You don’t need to sprint up a skyscraper. Just a few flights, climbed briskly a few times a day, can make a measurable difference. Alexis Marcotte-Chenard, a Canadian researcher studying cardiovascular health, has looked into “exercise snacks”—short, vigorous bursts of movement like stair climbing—and says, “If you’re doing physical activity throughout the day, you don’t have to dedicate an hour for your workout.”
In a study of office workers, 71 per cent preferred short stair breaks over a single intense stair session. For busy runners juggling life and training, that’s a major win.
Mental gains you can feel
Need to bust through a mental block or shake off the afternoon fog? Studies in Sweden and Japan have shown that stair climbing can boost mental flexibility, focus and creativity, even with just a few flights. One study even found that people generated 61 per cent more original ideas after walking down stairs compared to those who used an elevator.
Researcher Andreas Stenling explained: “Cognitive switching… is how easily we’re able to switch between cognitive tasks,” and it improved significantly post-climb.
A little goes a long way
Five flights a day—that’s roughly 50 steps—is all it takes to reduce the risk of heart disease, according to research. That’s a manageable amount, even on your rest days. And unlike structured cross-training sessions, stairs require zero gear, no gym and hardly any time commitment.
No membership required
Stairs are everywhere, free and absurdly effective. Whether you’re squeezing in extra strength between meetings, recovering from injury or chasing a new PB, adding a few climbs into your day can deliver real benefits—physically and mentally. Hot tip: keep your core engaged, use your arms to power your climb and focus on soft landings to protect your joints.
