Drive and Power on the Stairs

Today we want to share a very interesting article published by TriatlonWeb.es entitled “Drive and Power on the Stairs”.

If you want to improve strength and technique and increase your running speed, stairs are a useful ally. As the article explains, stair work recruits more muscle fibers and is closely linked to “plyometrics”, which uses body weight and gravity to apply force against the ground.

Triatlon advises building a good aerobic and musculoskeletal training base, because this is demanding work and requires a body capable of tolerating it.

If you have a flight with 30-40 steps nearby… you are ready to begin!

Start with a warm-up that includes gentle continuous running, light stretching, and 6-8 progressive efforts over 50 meters to prepare the muscles for the demands of the workout.

Let's begin! Ascents should be fast and technically correct, while descents should be slower to support recovery. Here are some stair-exercise examples from triatlonweb.com:

1. Begin by climbing one step at a time, without skipping any, and lift the knees well toward the chest.
2. Now climb two steps at a time, lifting and keeping the knees high.
3. Climb three steps at a time, emphasizing knee lift.
4. Next, jump with your feet together and climb one step at a time.
5. Frog jumps: jump two steps at a time and finish in a squat by bending the knees.
6. Finally, hop up on one leg, switching legs every 10 steps.

Repeat each exercise three times. You can also complete 2 or 3 exercise blocks, according to your preference, and after each block perform 4 or 5 progressive straight-line runs of around 100 meters. This transfers the stair work to running.

The article reminds us to finish with 10-15 minutes of easy jogging and a stretching session to support recovery.

Some Tips on Body Position

The article concludes with a very important detail: body position. Monitor your posture during stair work to optimize running technique and make training more efficient:

1. Lean the body forward.
2. There is nothing to see on the ground, so do not look down. Keep your gaze horizontal and your head upright.
3. Always make contact beneath your body. A good, close foot strike supports power and balance.
4. Keep your knees flexed at all times, including when you make contact with the ground.
5. Remember that the elbows should also be bent to 90º. Move the arms and legs together with proper coordination to support propulsion.
6. Land on the forefoot rather than the heel. This allows the ankle to absorb part of the impact while also strengthening it.

These stair exercises will help you develop all the strength you need and greatly increase your running speed!

You can read the full article here