Stair Running

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    Stair Running

    Due to CoViD-19 pandemic, all gym facilities are closed (no kidding dude..!). I am doing Darebee programs at home but, since I am a runner, I miss it a lot... So, I thought using my house stairs (they are a lot, believe me..) for mixing it up... Is stair running effective for calorie burn, overall fitness, etc? Can you recommend me any HIIT program or some useful advice? Also, I have recovered from a knee injury and, even though it doesn't hurt for quite a while, I am still a little afraid for running...

    #2
    I can feel your pain about the knee injury. I have had the same problem. Though I don't enjoy running, lunging and squats are important for me and I'm constantly getting better with patience.

    Here is a simple routine you can try: Find a set of steps and run up as fast as you can. However long it takes you to get up, take 1 to 2 times that to recover as you come back down before going again. Shoot for 20-30 minutes of stair climbing, which should be about 5-10 rounds.

    Hope this helps!

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      #3
      Caius That REALLY helps!!! Though, being over-controlling, I would like to know the estimated calories burned, or better, the equivalent for running... I know it depends on how tall and heavy I am and there are lots of sites out there, but, if you have someting more specific in mind, I would be more than greatful !
      (I love Japan and, even though I have never been there, it's one of my 3 bucket list travels..!)

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        #4
        Stair running is the best, back when I was running all the time I used to run to a 20 story building and run the stairs as an alternate workout.

        Incidentally I have been meaning to do this workout at some point.

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          #5
          GiorgosD I don’t have any information specifically for stair running or HIIT caloric expenditure. The closest information I have is simple running: at 6 min/mi you’re burning 0.1 kcal/min/lb (source FM 21-20)

          Even with this number, you have to look at intensity. How long can you maintain that pace? If you slow down, you won’t be burning that much. As you mentioned, weight can affect the amount of calorie burn, too. Then there is adaptation. As you continue to do an exercise, your body becomes accustomed to doing it and will become more efficient at doing the activity. So, you’d be burning less calories than that number would state. By how much? 🤷🏻‍♂️

          If you wanted a ballpark estimate, take that 0.1 kcal/min/lb bodyweight then multiply it by just the running time you are doing (not including rest time). That would get you close. You could add in the time for walking (going down the stairs) as well; at 20min/mi pace you’d burn around 0.3 kcal/min/lb bodyweight.

          👉🏻 Or you can just do 20-30 mins 2-4x a week and look at your nutrition (you cannot outrun a bad diet) results on a weekly or biweekly basis and adjust from there. Pants fit looser. Good sign. Body fat down. Good sign. Pictures look better. Good sign. And so on. There’s a few good articles here.

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            #6
            GiorgosD, I know ALL basketball, soccer, rugby and football coaches use stair running for cardiovascular fitness.

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