Does Running Stairs Make You Faster

Running stairs is a popular exercise for athletes and fitness enthusiasts alike. It is often touted as a way to improve speed and endurance. As someone who loves running and is always looking for ways to enhance my performance, I decided to delve deep into the question: does running stairs really make you faster?

After conducting extensive research and experimenting with incorporating stair running into my training regimen, I can confidently say that running stairs can indeed make you faster. Here’s why:

The Benefits of Running Stairs

1. Increased Leg Strength: Running stairs is a high-intensity workout that engages the muscles of your lower body in a different way compared to running on flat ground. The continuous effort of lifting your bodyweight against gravity helps to build strength and power in your legs, particularly in your quadriceps, hamstrings, and glutes.

2. Improved Cardiovascular Fitness: Stair running is a fantastic cardiovascular exercise that gets your heart rate up and challenges your aerobic capacity. The demand for oxygen during stair running forces your heart and lungs to work harder, leading to increased cardiovascular endurance over time.

3. Enhanced Speed and Agility: Running stairs requires quick and explosive movements, mimicking the demands of sprinting. By regularly incorporating stair running into your training routine, you can improve your speed, agility, and acceleration. These improvements can translate into faster times and better performance in various sports and activities.

How to Incorporate Stair Running into Your Training

Now that we’ve established the benefits of stair running, let’s discuss how to incorporate it effectively into your training. Here are some tips:

  1. Start Slow: If you’re new to stair running or have never done it before, start with a manageable number of sets and repetitions. Gradually increase the intensity and duration as your fitness level improves.
  2. Vary the Intensity: Mix up your stair running workouts by alternating between sprinting up the stairs and jogging or walking down. This variation challenges your muscles in different ways and allows for active recovery.
  3. Use Proper Form: Maintain an upright posture, engage your core, and take quick, powerful strides while running stairs. Avoid leaning forward or slouching, as it can put unnecessary strain on your back and knees.
  4. Combine with Other Training Methods: To maximize your speed and overall fitness, combine stair running with other training methods such as interval training, strength training, and cross-training activities.


After my personal experience and extensive research, I firmly believe that running stairs can indeed make you faster. By incorporating this challenging workout into your training routine, you can develop stronger legs, improve your cardiovascular fitness, and enhance your speed and agility. Remember to start slow, vary the intensity, and use proper form to prevent injuries and achieve optimal results. So, lace up your shoes, find a nearby staircase, and start reaping the benefits!