Stair Climbing?

[Jimbo]

Seasoned Runners - Will stair climbin improve a persons running abilities?

I know this question is pretty open ended...but I'm interested in hearing various opinions surrounding stair climbing and it's benefitial affects related to running.

Thanks ahead of time for the responses.

[kmwest]

I think so. As part of my group PT, we always go to our college library and get on the rear stairwell. We then fly up three flights as fast as possible, jog down, repeat about six times total. I think that it helps develop explosive power and speed, although naturally, I have no studies to back it up. I can't say anything about using a stairclimber machine, especially at slower paces.

[Buk]

I agree. I don't really like the stair machines, but running stadiums or stairwells will do awesome things for your leg power. I would start a bit gradually, but eventually stairs can be one of your best exercise enviroments. Run up, hop up, skip up, one leg, two legs, skip one stair, skip two stairs, bound up 5 at a time.

[Marykaa]

I think that it helps develop explosive power and speed,

I might guess that it also develops rythm..

I don't run much.. so I'm only presuming that rythm is important..

[ODB]

The only down side I see to using regular stairs vs stairclimber machines is the impact on your knees, hips and ankles coming back down to start again. I like to use them for HIIT, taking it easy on the way back down as my knees are already pretty beat up.

[Jimbo]

Thanks all for the responses. I've been doing some stair climbing lately in the building here. Keeping me a little sore all of the time.

Which brings me to this question - if you are sore...is it a forgone conclusion that you should rest until the soreness is gone before doing anymore? Or is it "ok" to just work through the pain and work out if you really want to? Risking injury because of soreness?

[Buk]

I don't want to make a suggestion, but will tell you what I do. Some of my workouts leave me very sore, but after a short warm up, the instant I load up some weight, the soreness is out the window and I am performing a lift. On the days where I am sore, I usually leave the gym less sore than I entered it.

I think it got mostly overheard, but I asked CW about this at the last retreat, because I think he believes that you can train recovery(that is my belief). We always talk about training strength, power, and endurance. I couldn't get him to delve into the topic, but he made me believe that he thought recovery was trainable too - by SAID principles of forcing the body to realize that it needs to recover faster because of the timeframes in which it is expecting to be subjected to additional work.

What is your fear of injury: impropper form, support muscles doing the work, working a sore muscle? I am still not entirely sure about the support muscles taking over after the primaries are fatigued, and would like to talk to JP more about it. But I find that once I start working, I can lift as if I am not sore.

[Jimbo]

That helps Buk! I'll warm up really well...gonna stair climb in the a.m. and my butt...uh...glutes are sore.

[Jdee]

i used to run track a few years ago. i would run stairs twice a week. its good for your hams and will help your strength and explosiveness.

[BamaDave]

Yeah, I bet those stairs will be a great workout. Since you're in Little Rock, I'd find hills to run on as well.

I agree with Buk on the soreness issue. A lot of runners will deliberately run (at easier pace) the day after a long or intense run to help unwind their legs.

[Jimbo]

Bama - Finding hills is definitely not a problem. LOL I haven't hit the stairs since I started seriously training for the 1/2 marathon. Doing 3 runs a week - speed - tempo -and distance run. Steadily improving with this approach. I'm ready for the 1/2. Just improving at this point.

I can't wait for March 5th! [img]/images/graemlins/smile.gif[/img]