Stair running is a great way to switch up from your usual routine, and it has some added benefits in terms of exercise too. It’s a very high-intensity workout that will improve your speed, running power, and cardiovascular fitness. In addition, you will find that your running technique, especially your striding and your foot striking will improve dramatically.
All you need to start is a flight of stairs with enough landing room. You would be carrying a lot of momentum as you run up the stairs, and the landing area is essential to break your run. We wouldn’t want you running into a wall, after all.
A word of caution: If this is your first stair session, don’t overdo the exercise. Start slowly and increase the sets per workout gradually. You can start with 4 sets at an easy pace. If you are nursing a knee, ankle, or hip injury, don’t even think about putting yourself through a stair workout. Consult a physio before starting stair running if you are recovering from an injury.
Start with a standard warm-up to loosen your muscles. Stretch those essential calves, hamstrings, and glutes, and make sure your ankles are well oiled for your first day. Begin by climbing one step at a time, and get familiar with the quirks of the steps, if any. Walk a couple of sets up and down the stairs in your first session. Pay attention to how your foot is landing on each step. Ease into the routine and never start running on your first day.
Use the descent to catch your breath and regulate your breathing, but don’t climb down casually. Many a leg has slipped after a reckless step down the stairs.
On your first running day – this should be at least after two or three stair walking sessions – start slowly. It’s not a race, just a workout.
Carry a water bottle to stay hydrated, and have a sip after every four sets. Work your way up from four to six sets per session and up to 10 sets per workout over the course of four-five weeks.
The best thing about stair running is that you only need to do it once or twice a week. It’s not an everyday routine, so don’t worry about making good speed, and to get better at it, start taking the stairs instead of the elevator.
Foods that help improve body strength
1. Bananas
Bananas are rich in natural sugars such as Sucrose, Glucose, and Fructose. They give you that instant energy while also supplementing your body with potassium to enrich the working muscles. Not just these, bananas contain the amino acid tryptophan that helps preserve memory, boosts a person’s ability to learn and remember things, and also regulates mood.
2. Broccoli
Broccoli is rich in vitamin C. We all know that Vitamin-c is your best friend to boost overall immunity while strengthening your body. Broccoli also contains cancer-protective compounds and, of course, are a good source of fiber.
3. Yoghurt
Yogurt, homemade curd, or even buttermilk are rich in calcium and proteins that help strengthen your bones and prevent injuries. In addition, yogurt has good bacteria called ‘probiotics’ that boost the immune system, improve gut health and work as a coolant for the body.
4. Spinach
Spinach is rich in nitrates, iron, and vitamins, which help overcome muscle weakness and fatigue. Not just this, spinach also helps prevent iron deficiency, strengthens the immune system, and keeps the eyes healthy. So, as our elders have been telling us for years: ‘eat your greens!’ and add spinach in your curries, smoothies, and soups.
5. Protein-Rich Sources
Some protein-rich bio-available sources include paneer, tofu, soya, chicken, and fish. Fun fact, 100 grams of these give about 20 grams of bioavailable protein, perfect for a post-workout snack!
6. Nuts
Peanuts, Walnuts, Brazil nuts, Hazelnuts, and Almonds; all of these are extremely rich in Calcium, Zinc, Omega-3-fatty acids, all of which help keep that muscle endurance going! Not just this, nuts are also extremely good for skin health as they make your skin look youthful and glowing.
7. Watermelon
Watermelon is rich in Vitamin C. It is no surprise that it helps prevent dehydration since 90% of it is water. It also contains compounds that help prevent cancer, improve heart health, help keep skin and hair healthy. Most importantly, it helps relieve muscle soreness—all the more reason to make it a post-workout snack!
Conclusion
Every journey starts with a small step. You keep taking one step after the other, and you look back one day and see that you’ve climbed a mountain. Inculcating all of these exercises and nutrition tips in your lifestyle is a gift that your body will thank yourself for life. So get going, and when in doubt, talk to the experts who will help you get started on this journey!
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