How to do a Stair Run
- Start at the base of a staircase with a hand near the rail for safety.
- Drive up the stairs one step at a time, pumping your arms.
- Push through the whole foot and keep your chest up.
- Walk back down slowly and under control to recover.
- Repeat for the work interval, staying alert to your footing.
Keep in mind
- Drive the knees up and use your arms.
- Land on the balls of the feet, one step at a time to begin with.
- Stay tall — lean from the ankles, not from the waist.
- Walk down; never run down.
Common mistakes
- Running down the stairs to save time — that is where people fall.
- Taking two steps at a time before you are warm — build up to it.
- Looking down at your feet — look a few steps ahead.
Breathing
Breathe hard and steadily on the way up, and use the walk down to recover.
Take care
Coming down is the dangerous half — always walk it, and use the handrail.
Easier and harder
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