Running Stairs vs running hills

jeffnboise - 2010-01-25 10:46 AM I've had good success running in Parking Garages.  They're covered from the elements, usually warmer than being outside and you can run hills up/down the ramps or up/down stairs in the stairwells.  Just make sure you clear it with the garage operators.

carlwithac - 2010-01-25 10:55 AM

That is a great idea!

pga_mike - 2010-01-25 9:57 AM

A great idea until an descending driver is struggling with their cell phone and fails to see you running up the ramp.

Uphill strides workouts for force are done on either a short, very steep hill or on something like the stairs you find in a football stadium or basketball arena. If you have had some Achilles, calf or plantar fascia injuries then you are better off using the stairs - if you do this workout at all. The ankle flexion is significant when running up a steep hill and puts a tremendous load on those soft tissues. For this reason I prefer stairs for this workout for most runners but they are harder to find than hills.

The uphill strides workout is simple. Warm-up well and then do three sets of three intervals up the hill or stairs. Run as hard as you can on each interval – but not so hard that your technique breaks down. If running stairs you may need to take two or even three steps with each stride depending on the width and rise of the stairs. Count 12, right-foot strikes stopping on the twelfth. Turn around and walk back down the hill or stairs. Do not run down. Jog easily for five minutes after each set.

This is a very risky workout. Be cautious with its progression. Do this no more than twice a week with at least 96 hours between them. Once a week is better for most athletes. Start with one set and add another each week for three weeks. If you have “glass legs” you would be wise not to do it at all. In that case just continue doing the downhill strides for speed skill. Not all of the athletes I coach do the uphill strides workout. I’m very conservative when it comes to risky running workouts. You must avoid injury.