What Does Running Stairs Help With

Running stairs is one of my favorite forms of cardio exercise. While it may seem daunting at first, the benefits of running stairs are truly remarkable. Not only does it provide a killer lower body workout, but it also targets a range of muscle groups and offers several other health advantages.

Cardiovascular Endurance

Running stairs is an exceptional way to improve cardiovascular endurance. It elevates the heart rate rapidly and challenges the lungs, leading to enhanced stamina and aerobic capacity. This can be particularly beneficial for runners and athletes, as it helps to boost performance and endurance levels.

Leg Strength and Power

Each step requires a powerful burst of energy to propel yourself upward, effectively strengthening the muscles in your legs. The quadriceps, hamstrings, calves, and glutes all get a serious workout, leading to improved lower body strength and power.

Calorie Burning

Running stairs is a highly effective calorie-burning exercise. It ramps up the metabolism and can aid in weight loss or weight management goals. In fact, it has been shown to burn more calories per minute than traditional running, making it a time-efficient option for those looking to shed some extra pounds.

Improved Balance and Coordination

The uneven and challenging nature of stair running can help to enhance balance and coordination. It requires focus and control, ultimately contributing to better overall stability and coordination in daily activities and other forms of exercise.

Mental Toughness

Running stairs can be mentally demanding, especially as the fatigue sets in. It offers an opportunity to develop mental toughness and resilience, as you push through the discomfort and reach new levels of endurance. This mental strength can extend beyond the workout and into various aspects of life.

Injury Prevention

The repetitive nature of stair running can help to strengthen tendons and ligaments, reducing the risk of certain injuries. It also promotes improved joint stability and mobility, potentially reducing the likelihood of sprains and strains.


Overall, running stairs is a multifaceted exercise that provides a myriad of physical and mental benefits. Whether you’re looking to boost your cardiovascular fitness, strengthen your lower body, or simply switch up your workout routine, stair running is an excellent choice. Plus, the feeling of accomplishment after conquering a challenging stair workout is truly unbeatable. So, lace up your shoes, find a set of stairs, and experience the incredible benefits for yourself!