For the past year, I haven’t missed a single day of running. As a long-distance runner with three marathons under my belt (including a backyard ultra), running has always been my go-to cardio workout. But after a while, I started to feel burnt out and needed something new to challenge my fitness while breaking out of my routine. That’s when I decided to try stair climbing—a form of cardio I’d rarely considered. Little did I know, this switch would completely transform my fitness journey.
Stair climbing turned out to be far more intense than I expected. What began as a casual experiment quickly became a routine that pushed my stamina, built strength, and delivered unexpected benefits. In this article, I’ll dive into my experience with stair climbing, highlighting the physical, mental, and practical differences from my usual running routine. Keep reading to find out how stair climbing could enhance your fitness too!
My Experience with Stair Climbing
As a long-time runner, I was initially skeptical about how stair climbing could measure up to my daily jogs. However, I quickly discovered that stair climbing is an intense, full-body workout that challenges the body in unique ways.
Most of my sessions ranged from 15 to 30 minutes, incorporating intervals of fast-paced climbing and brief rests. The intensity was immediately apparent, especially in my legs and core. My calves and quads were pushed harder than ever before, and my glutes felt sore for the first time in years—in the best way possible. It was clear that stair climbing targeted muscle groups differently than running.
While I’m no stranger to long, steady runs, stair climbing demanded quick, explosive movements that tested my endurance and strength. Exercise physiologist Chris Mohr, PhD, RD, and Fitness and Nutrition Advisor for Fortune Recommends, explained why: “Stair climbing engages multiple lower body muscles that jogging or walking doesn’t target as effectively. It builds strength in your legs, improves endurance, and boosts your metabolism all at once.”
Mentally, stair climbing posed its own set of challenges. Unlike running outdoors, where changing scenery keeps things interesting, stair climbing required me to focus solely on the repetitive task. To combat this monotony, I began mixing stair climbing intervals with other exercises like strength training and light jogging, which kept my workouts fresh and motivating.
Overall, stair climbing proved to be an unexpectedly rewarding addition to my routine, offering both physical and mental benefits that complemented my running experience.
Basic Stair Climb Intervals
What You Need: A flight of stairs or a stair climber machine.
Warm-Up (3 minutes): Do one minute of jumping jacks to elevate your heart rate. Follow it with 30 seconds of high knees, either marching or jogging in place. Finish the warm-up with 10 bodyweight squats.
Workout (12 minutes):
- Stair climb (1 minute): Fast-paced stair climbing. Aim for a quick, controlled pace.
- Rest (30 seconds): Walk around or march in place to catch your breath.
- Stair Climb (1 minute): Go up the stairs at a steady pace, engaging your core and legs.
- Rest (30 seconds): Recover with a light walk or standing rest.
- Repeat for a total of 12 minutes.
Speed Interval Stair Climb
What You Need: A flight of stairs or a stair climber machine.
Warm-Up (3 minutes): Perform one minute of jumping jacks, 30 seconds of high knees, and finish with 10 bodyweight squats.
Workout (12 minutes):
- Fast Stair Climb (30 seconds): Climb as quickly as you can, focusing on engaging your quads and calves.
- Rest or March in Place (30 seconds): Allow your heart rate to drop slightly.
- Repeat for 10 rounds.
Cool-Down (3 minutes): Walk slowly around or march in place for one minute, then perform a hamstring stretch for 30 seconds on each leg.
Strength-Focused Stair Climb
Warm-Up (3 minutes): Start with one minute of jumping jacks, then do 30 seconds of high knees, and finish with 10 bodyweight squats.
Workout (12 minutes):
- Stair Climb (1 minute): Go at a slower pace but with more force in each step to engage the glutes, quads, and calves.
- Rest or Slow Step Touches (30 seconds): Slow down to catch your breath.
- Repeat for 10 rounds.
- Cool-Down (3 minutes): Perform one minute of walking and two minutes of stretching to cool down.
My Weekly Training Schedule
To integrate stair climbing into my fitness routine, I created a weekly schedule that balances it with my long-distance running training:
- Monday: Full-body strength workout + 10-minute stair climb interval workout
- Tuesday: 30-minute steady-state run (5–6 miles)
- Wednesday: 15-minute stair climb workout (speed intervals)
- Thursday: Full-body strength workout + 10-minute stair climb circuit
- Friday: 30-minute steady-state run
- Saturday: Rest or cross-training (e.g., yoga or swimming)
- Sunday: Long run (10–15 miles)
This schedule allowed me to combine the intensity of stair climbing with the endurance-building benefits of running, while also incorporating strength training to keep my body well-rounded and engaged. Over time, I noticed that stair climbing improved my stamina and built strength in my lower body, complementing my running routine perfectly.
Benefits of Stair Climbing
Research shows stair climbing is an excellent way to burn calories and build strength. It targets major lower-body muscle groups, including the quads, glutes, hamstrings, and calves. According to Chris Mohr, PhD, RD, an exercise physiologist, “Stair climbing is a highly effective way to strengthen your lower body. It also engages your core for stability and balance, making it a well-rounded workout that improves strength and muscle endurance.”
After just a few weeks of stair climbing, I noticed my legs looking more toned and defined.
Because stair climbing involves explosive movements, it burns more calories in less time compared to lower-intensity activities like jogging. “Stair climbing is a weight-bearing exercise that burns more calories per minute than walking or jogging, making it a great way to maximize your workout time,” says Mohr.
Another advantage is its joint-friendly nature. Controlled stair climbing is less impactful on the knees and hips compared to running, making it an excellent alternative for those with joint concerns. I found my joints felt less strained after stair climbing sessions, allowing me to recover faster between workouts.
How Stair Climbing Compares to Jogging
Jogging has always been my go-to for its sustained cardiovascular benefits and the mental clarity it provides over long distances. However, stair climbing delivers a more intense workout in less time.
“Stair climbing burns more calories per minute than jogging, making it ideal for people with limited time. It’s a higher-intensity workout that efficiently burns fat and builds strength,” says Mohr.
While jogging is excellent for aerobic fitness and leg endurance, stair climbing engages your entire lower body and core with each step, leading to quicker gains in strength and muscle tone.
That said, stair climbing has its challenges. The intensity can be overwhelming, especially for beginners or individuals with joint or balance concerns. Mohr advises, “It’s important to listen to your body and adjust your pace accordingly. Start slow and focus on building endurance.”
Lessons Learned & Takeaways
Stair climbing has revitalized my fitness routine. It’s challenged me in ways running hadn’t, helping me avoid burnout while improving my strength, stamina, and overall fitness.
For beginners, gradual progression is key. “Start slowly and focus on proper technique. Avoid rushing the steps—control your pace and build endurance gradually,” advises Mohr.
Whether you’re looking to shake up your cardio routine, burn calories efficiently, or build lower-body strength, stair climbing is a versatile workout that fits seamlessly into a busy schedule. It’s become a staple in my training, and I’d recommend it to anyone looking for a fresh, effective way to level up their fitness.