We believe ANYONE can climb a tower, but there’s nothing worse than entering a stair race without some sort of base conditioning. Stair climbing requires aerobic and anaerobic fitness, physical strength and pure determination to achieve your ultimate goal… Reaching the top floor.
When training for a stair climb we recommend that you start a training regime at least 5 weeks prior to the event with at least a couple of weeks improving general fitness prior. This is enough time for your leg strength to improve significantly, the performance of your heart and lungs (cardiovascular system) to increase and prepare you psychologically for one of the most exciting fitness challenges on the planet!
The number one rule of competitive stair climbing is ‘training for specificity’, which means running/walking up stairs at least 3 times per week. Gaining access to a skyscraper is extremely difficult so using local parks, office buildings and grandstands are the best ways to build your stair climbing legs. Make sure you check out our Stair Climbing Database to see if we have your closest stairs listed.
In every stair climbing session you should climb double the amount of steps to the race you have entered. There are many ways to vary your stair climbing workouts but in the early stages it’s as simple as repeatedly running up the steps and allowing your body to adapt and condition.
Leg strength is crucial for a stair climber as the legs are the major muscles used when carrying the body weight vertically. Getting into a gym and being shown how to squat, use a leg press machine and lunging with added weight will have you developing some serious muscle tissue.
To help get you started we have developed 3 possible training programs to try: Beginner, Intermediate and Advanced. Take a look at each to see which you think best suits your situation. For those who try them we would love to hear your feedback via our Contact Us page.