Why You Should Start 'Vertical Training' Outside
The StairMaster might be having a moment, but real-world stair running has been around forever – and for good reason! As a runner myself, I know outdoor stair workouts are one of the most effective and accessible training tools out there, no gym membership required. Especially for my fellow city runners without mountains or hills nearby, or really anyone looking to add some serious oomph to their routine, vertical training is a game-changer.
What is Vertical Training?
Vertical training is exactly what it sounds like: deliberately incorporating upward movement into your workout. Unlike "flat" running, every step up forces your body to fight gravity. This drastically changes the muscular demand, ramps up your cardiovascular load, and shifts the mechanical stress on your joints. There are plenty of reasons why you'd want to add this powerhouse training to your routine:
- It increases posterior chain strength. Flat ground running is largely quad-dominant. Climbing stairs, however, demands serious glute, hamstring, and calf activation. Over time, stair training builds the posterior chain strength that flat running simply doesn't, translating directly into faster, more powerful running on any surface.
- It gives you stride power and explosiveness. Each step up is essentially a single-leg press against gravity. That builds the kind of explosive hip extension that makes you a stronger pusher-off at ground contact. Sprinters have used stadium stairs for decades for exactly this reason – you don't need to be an Olympian to benefit!
- It's lower impact than you'd think. Compared to pounding the pavement, the uphill phase of stair running is surprisingly low-impact. The key here is to go easy and controlled on the downhill.
- It increases your mental toughness. There's a reason the stairs are the end of the "Rocky" training montage. Training yourself to stay composed and keep your form when your legs are screaming is a skill that pays off in all areas of your life.
My Favorite Stair Workouts
Before diving in, some quick form cues: Drive through your whole foot, not just your toes. Lean slightly forward from the hips, pump your arms, and keep your gaze a few steps ahead. Avoid letting your heels hang off steps or locking your knees. Always warm up for at least five minutes before you start climbing!
The Simple Beginner Stair Workout
Simply climb continuously for 20–30 minutes at a conversational pace. If you're on real stairs, allow yourself to descend slowly each time. Focus on consistent effort, not speed. Cool down with five minutes of walking and calf stretching.
Posterior Chain Focused Stair Workout
After your warm-up, run up one flight hard, then walk down slow. Run two flights hard, walk down. Build up to five or six flights, then work back down. Rest 60–90 seconds at the bottom between sets. The goal is explosive, powerful steps—two at a time, if you can do it safely. Aim for a total session of around 30 minutes.
Intervals Stair Workout
This one you can do on a machine or outdoors. Do 8–12 repeats of hard uphill effort for 20–30 seconds, followed by 90 seconds of easy descent and recovery at the bottom. You should be working at a 9 out of 10 effort on the way up. (For experienced runners, this is the stair equivalent of track 200s: short, sharp, and incredibly effective.)
The Bottom Line
Be like Rocky. Seriously, when I'm training for a race with any significant elevation, stair work is non-negotiable. But even if your goal race is completely flat, the posterior chain strength and raw efficiency of stair intervals will make you a better, more resilient runner on any terrain. Get out there and climb!