{"id":609075,"date":"2026-02-22T22:41:15","date_gmt":"2026-02-22T22:41:15","guid":{"rendered":"https:\/\/www.europesays.com\/us\/609075\/"},"modified":"2026-02-22T22:41:15","modified_gmt":"2026-02-22T22:41:15","slug":"the-stair-climber-might-be-the-most-underrated-tool-in-your-training-regime","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/609075\/","title":{"rendered":"The stair climber might be the most underrated tool in your training regime"},"content":{"rendered":"

Runners sometimes think of cross-training as something you do when you\u2019re injured. But Elisabeth Scott<\/strong><\/a>, coach and author of the\u00a0Running Explained <\/a>blog, argues that one machine in the gym deserves a little more respect. \u201cStair climbing is one of the most efficient, low-impact ways to build both aerobic fitness and running-specific strength,\u201d Scott says on a recent Instagram post. \u201cIt\u2019s sneaky runner\u2019s gold.\u201d<\/p>\n

\"stair<\/p>\n

Aerobic gains\u2014without the pounding<\/p>\n

One of the biggest benefits of stair climbing is cardiovascular conditioning without the repetitive impact of road miles. One study<\/a> published in Medicine & Science in Sports & Exercise found that physically active women who trained on a stair-climbing program saw cardiovascular improvements comparable to those who trained by running. For most runners, that suggests you can build your aerobic engine without adding extra load to your joints.<\/p>\n

For runners stacking mileage<\/a> week after week, this is essential. Tendons and bones need recovery time from impact, and a stair session can raise heart rate and challenge your aerobic system without the same ground reaction forces as running. \u201cIt\u2019s a way to add volume without adding impact,\u201d Scott says. \u201cThat\u2019s huge during heavy training blocks.\u201d<\/p>\n

Strength that carries over to the road<\/p>\n

Stair climbing makes you strong while also boosting your aerobic capacity. Each step drives hip extension, involving the glutes, hamstrings and calves. That added muscular demand can improve running economy<\/a>\u2014the amount of oxygen you need to hold a given pace. \u201cYou\u2019re essentially doing loaded hill repeats,\u201d Scott says. \u201cIt targets the exact muscles runners rely on.\u201d<\/p>\n

There\u2019s also a focus on stability. Climbing requires balance and control, especially if you\u2019re moving quickly or skipping steps. That engages smaller stabilizing muscles around the hips and core, which help keep your stride steady when you get tired toward the end of a race.<\/p>\n

\"stair<\/p>\n

Injury risk and efficiency<\/p>\n

Because it builds strength and aerobic capacity without repetitive impact, stair work can help reduce overuse stress<\/a> when added into a training plan. Twenty to thirty minutes of steady climbing or short intervals can leave even seasoned runners humbled.\u201cIt doesn\u2019t take long to feel the effect,\u201d Scott says. \u201cYou can get a serious workout in a short window.\u201d<\/p>\n

\n@shutupcamilla<\/a> They key to abs always #absworkout<\/a> #abs<\/a> #gymmotivation<\/a> #workoutplan<\/a> #workoutroutine<\/a> \u266c Believe Me \u2013 Navos<\/a>\n<\/p><\/blockquote>\n

Get started today<\/p>\n

Try the 25-7-2 popular TikTok challenge: climb for 25 minutes, and level 7, twice a week. This one is a great way to get started without feeling overwhelmed.<\/p>\n

Scott suggests \u201cThe Time Crunch\u201d workout to pack a punch in a short period of time. Start with 5 minutes at your easy pace. Follow that with 10-20 repeats of 30 seconds hard, 30 seconds easy. Cool down with 5 minutes easy.<\/p>\n

If you\u2019re new to the stair climber<\/a>, make sure to start with shorter workouts and add some extra recovery before you take it up a notch.<\/p>\n