Corvallis Fitness stair climbing training tips

As our Big Climb team continues to prepare for the event in Seattle next month we continue to introduce stair climbing techniques to our team and our Boot Camp participants. Here are a few suggestions to think about while training on stairs:

• While climbing try to take two steps at a time and single step when you tire to aide recovery.
• Try to push through your heel as often as possible.
• Use the handrail: This can be done in several different fashions such as hand over hand (like rope climbing), one hand only, or if the stairwell is narrow you may be able to use your right and left hand on opposing rails.
• Pace yourself! Do not take off at a sprint to get a big jump on your time as this typically results in tiring sooner and loss of time later in your climb.
• Muscle soreness does not typically develop from climbing stairs. It comes from descending stairs so do this as little as possible. In other words, if you are training in a building, when you reach the top take the elevator back down instead of returning through the stairway to the ground floor. If you must descend the stairs then alter your pattern by going on diagonals, etc.
• Excellent exercises to aide you are lunges so make certain to implement them into your training program.
• A strong core is essential to your success so make sure you keep up with your Planks and Mountain Climbers.
• You can avoid the common phenomenon of “climbers hack” by breathing through your nose and exhaling through your mouth. The “hack” develops from breathing hard through your mouth for an extended period of time when your heart rate is at increased levels.

If you are not currently on our stair climb team or in our Boot Camp feel free to contact Shandra or drop in during one of our morning or evening sessions! We would love to have you as part of our group.

Probably not the best way to climb stairs!