How Many Calories Are Burned Running Up And Down Stairs

Running up and down stairs is a fantastic way to burn calories and get a great cardiovascular workout. As a passionate runner, I have always been intrigued by the effectiveness of this exercise. In this article, I will delve deep into the details of how many calories are burned when running up and down stairs, while also adding my own personal touches and commentary.

Understanding the Basics

Before we dive into the calorie-burning aspect, it’s important to understand the basics of running up and down stairs. This exercise, also known as stair running or stair climbing, involves repeatedly ascending and descending a flight of stairs. It requires you to engage your leg muscles, core, and cardiovascular system, making it a highly effective total-body workout.

Calories Burned When Running Up Stairs

Running up stairs is a high-intensity activity that can significantly elevate your heart rate and help you burn calories. The exact number of calories burned depends on several factors, including your weight, speed, intensity, and the number of stairs climbed. On average, a person weighing around 155 pounds can burn approximately 637 calories per hour while running up stairs.

It’s important to note that the intensity of your effort plays a crucial role in determining the number of calories burned. If you run up the stairs at a faster pace and with more intensity, you are likely to burn more calories. Additionally, incorporating other movements, such as skipping steps or adding jumps, can further increase the calorie burn.

Calories Burned When Running Down Stairs

While running up stairs is known for its calorie-burning potential, running down stairs shouldn’t be overlooked. Running down stairs engages different muscles and requires control and balance, making it a valuable part of a well-rounded workout.

When running down stairs, the impact on your joints and muscles is greater due to the force exerted with each step. This increased impact can help strengthen your bones and muscles, but it also means that the calorie burn may be slightly lower compared to running up stairs. On average, a person weighing around 155 pounds can expect to burn approximately 490 calories per hour while running down stairs.

Personal Experience and Tips

Having incorporated stair running into my own fitness routine, I can attest to its effectiveness in burning calories and improving overall fitness. One of the main benefits I have noticed is the way it targets and strengthens my leg muscles, particularly my quadriceps and glutes.

To make the most out of your stair running sessions, here are a few tips:

  1. Warm up before starting to prevent any injuries and prepare your muscles.
  2. Start with a comfortable pace and gradually increase the intensity as you build up your stamina.
  3. Focus on maintaining good posture and engaging your core muscles throughout the exercise.
  4. If possible, vary the number of steps you take per stride and incorporate different movements to challenge your body in different ways.
  5. Don’t forget to cool down and stretch after your workout to prevent muscle stiffness.


Running up and down stairs is a highly effective exercise for burning calories and improving cardiovascular fitness. Whether you prefer the challenge of running up or the controlled descent of running down, incorporating stair running into your fitness routine can lead to significant health benefits, including weight loss and increased strength.

So, lace up your shoes, find a staircase, and start reaping the rewards of this intense and rewarding workout!