MFR 111: Stair-Climbing as Cross-Training for Runners

This is the fourth in a series of podcasts about cross-training. If you haven’t already done so, please check out MFR 108, Cross-Training Basics, MFR 109, Swimming as Cross-Training for Runners and MFR 110, Cycling as Cross-Training for Running.

You may count your steps every day if you have a fitness tracker, but have you ever counted how many times you stepped up? You get extra credit from me for every ascending and descending step because it does your body good, a lot of good.

This, the fourth and final podcast in the cross-training series focuses on stair-climbing. You probably think there’s not much to this topic, but you’ll be surprised. Stair-climbing is excellent cross-training for runners. Whether you do it to replace a running workout or as a supplemental one, you’ll soon be running faster and stronger. Your muscles will be stronger, you’ll have a higher lactate threshhold, and a better VO2 max, but that is just the start.

Stair-climbing offers many benefits, and I explain them all. Now, listen to this episode and then go climb some stairs.

Quotes:

Watch your step, but if you do fall, do so, fabulously.

Every journey begins with a single step.

Life is too short to climb stairs one at a time.

Never look backwards or you’ll fall down the stairs.

Faith is taking the first step even when you don’t see the whole staircase.

A journey of a thousand miles begins with a single step.

You can’t climb to the top if you don’t start at the bottom.

There is no elevator to success; you have to take the stairs.

Which step have you reached today? I won’t do it. I can’t do it. I want to do it. How do I do it? I’ll try to do it. I can do it. I will do it. Yes, I did it!

Hard work is like stairs and luck is like a lift; sometimes the lift may fail

but stairs will always take you to the top – Titu Ghatourey

“Why Stair-Climbing is Good for Runners” by Matthew Solan, 1/22/14

StepJockey.com

“Benefits of Taking the Stairs,” Duke Human Resources