Get Faster With the Ultimate Stair Workout

Increase your speed with this 30- to 45-minute stadium stair workout from STACK Expert Chris Hitchko.


Some of the best summer workouts take place outside. One of my favorites is running stairs at a local stadium. Why? Stairs are one of the most convenient tools to challenge your body—and help you get faster.

Here is what you'll need for my Ultimate Stair Workout:

  • Running shoes
  • 300 continuous stairs (ideally)
  • The Rocky soundtrack on your iPod, and
  • The will to kick some butt!

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Before we get into the workout, here are some things to consider:

  • To increase your sprint times, you must improve both your stride rate and stride frequency. Try this stair workout two times a week. It is designed to increase your speed, acceleration, power and stride frequency by adding resistance to each stride.
  • Maximal exertion and proper rest periods are the most important variables. I don't want you walking up the stairs, nor do I want you running down them.
  • Don't lean over your knee when you accelerate; this encourages your glutes to stay weak, and overemphasizes quadriceps recruitment.
  • If you don't have 300 continuous steps, break the routine up into smaller sets.

30- to 45-Minute Ultimate Stair Workout

  • Dynamic Warm-Up, 5-10 minutes.
  • Sprint every step for 100 stairs (20-30 seconds). Walk down the stairs and rest 1 minute.
  • Sprint every other step for 100 stairs. Walk down the stairs and rest 1 minute.
  • Sprint every third step for 100 stairs. Walk down the stairs and rest 1 minute.
  • Sprint every step for 200 stairs (45 seconds). Walk down the stairs and rest 2 minutes
  • Sprint every other step for 200 stairs. Walk down the stairs and rest 2 minute.
  • Sprint every third step for 200 stairs. Walk down the stairs and rest 2 minute.
  • Sprint every step to the top (1 minute). Walk down the stairs and rest 3 minutes.
  • Sprint every other step to the top. Walk down the stairs.
  • Stretch your calves, quads and hamstrings.
If you don't have a set of stairs handy, try this Hill Sprint workout.


Photo Credit: Getty Images // Thinkstock

Topics: QUADS | STRETCHING | SPEED WORKOUTS | WORKOUTS | RUNNING | POWER | SPRINT | STRIDE | FASTER | RUNNING SHOES | STAIRS