Many contemporary hotels have a subtle way of concealing their stairwells from view, an architectural choice that leaves many guests taken aback when they unexpectedly encounter them. Whether motivated by safety, security, or aesthetics (let's face it, stairwells aren't known for their beauty unless they're thoughtfully designed to match the decor), this concealment often results in startled reactions from fellow guests. A friendly "Good morning!" is usually the best icebreaker in these situations. Most of those you encounter descending the stairs in hotels around 7 am are likely nursing hangovers or groggily starting their day. Nonetheless, politeness typically prevails.
This leads me to a somewhat unconventional revelation: I've become a "Stairs Guy." It's a latent aspect of my personality that has always lurked beneath the surface. I've never been able to stand on the right side of an escalator or wait for an elevator when I could easily take the stairs for just a couple of floors. However, I'm not alone in my newfound enthusiasm. Stair-running is a burgeoning pastime, evident from the increasing number of events dedicated to it.
The history of stair-running dates back to the early 20th century when approximately 300 runners participated in the first full-scale tower race at the Eiffel Tower in 1905, conquering a mere two levels comprising 729 steps. Subsequent events followed, but it took some time for the sport to find its way to the UK, introduced through an inter-university race up the BT Tower in 1968, and the US with the debut of the Empire State Building Run-Up in 1978. Today, there are hundreds of stair-running events across dozens of countries, allowing both the fleet-footed and the well-conditioned to race each other up some of the world's most iconic skyscrapers.
But why engage in this unique sport? Well, the motivations vary among athletes. Suzy Walsham, who competed in the Commonwealth Games in 2006 in the 800m and 1500m, transitioned to stair running after her track racing days. She cites the lower impact on the body and the thrill of racing against the building itself as major attractions. Walsham's stair-climbing journey began with the Swissôtel Vertical Marathon in Singapore, where the top prize was a trip to New York for the Empire State Building Run-Up. She won both races, igniting her stair-climbing career. Over the years, the sport has grown, offering more opportunities for athletes like her.
Stair running has several benefits, including its minimal impact on joints, a total-body workout that engages major muscle groups, and the exhilarating aspect of competing against the clock and the building itself. Unlike traditional track or road races, stair running requires careful pacing from the outset, as reaching the maximum lactic threshold early in the race can be challenging to recover from. It's an individual sport where a significant portion of elite races are time trials, putting the athlete against the building and the clock.
Moreover, stair running is incredibly fast. Elite runners can ascend the 1,576 steps of the Empire State Building Run-Up in less than 10 minutes, with the record for London's Tower 42, which has 920 steps, standing at under four minutes. Stair racers need both lactic acid tolerance and anaerobic fitness, which kicks in when you're moving too fast for oxygen to fuel your muscles, in addition to aerobic fitness. It's not uncommon for stair racers to outpace marathon runners, highlighting the sport's unique demands.
Now, as I find myself huffing up six flights of purple-carpeted stairs in a Holiday Inn Express, I realize that stair running offers an efficient way to maintain cardiovascular fitness, even for those with busy lives. High-intensity aerobic intervals, such as stair sprints, are excellent for building cardiovascular health. Running on stairs increases intensity, delivering a robust workout over a short distance and in a brief timeframe. Incorporating other exercises like press-ups on the stairs can add variety and challenge to the routine.
For those who might find stair running too daunting, simply choosing the stairs over the elevator occasionally can have numerous benefits. Whether you're at work, taking a lunch break, or navigating a subway station, opting for the stairs provides a quick burst of high-intensity activity that can break up a sedentary day. It's an opportunity for "exercise snacks," as described by Brady Holmer, a runner and researcher, which can help improve metabolism, strength, and overall fitness.
In essence, it's time to embrace the climb. Stair running is an exercise that's built into many buildings, requiring no special equipment and taking just minutes, or even seconds, to complete. If you fall in love with it, you might find yourself traveling the world to race up famous towers or creating lasting memories at iconic landmarks. And if that still sounds like too much effort, relish the subtle glow of accomplishment as you settle into your desk after conquering a brisk ascent – or simply enjoy the view from the top.
For those interested in trying stair running in their own space or local landmarks, here are some "pyramid" workout options courtesy of personal trainer Sarah Aarons. These workouts offer increasing levels of difficulty:
Beginner:
- 30 seconds: Walk or jog to the top of the steps, perform two "half jacks" (a star jump without moving your arms), and run down. Repeat as necessary.
- 45 seconds: Walk or jog the steps, perform two half jacks and two squats at the top. Repeat.
- 60 seconds: Walk or jog the steps, perform two jacks, two squats, and one "stepping" burpee. Repeat.
- Repeat in reverse.
Intermediate:
- 30 seconds: Jog or run the steps, perform three star jumps, and run down. Repeat.
- 45 seconds: Jog or run the steps, perform three star jumps and three jump squats, and run down. Repeat.
- 60 seconds: Jog or run the steps, perform three star jumps, three jump squats, and three burpees. Repeat.
- Repeat in reverse.
Advanced:
- 30 seconds: Run the steps, perform four "star bursts" (squat down, then explode into a star jump) at the top, and run down. Repeat.
- 45 seconds: Run the steps, perform four star bursts, then four mountain climbers (from a press-up position, bring one knee and then the other to your chest). Repeat.
- 60 seconds: Run the steps, perform four star bursts, four plank jacks (get into a plank position and hop your feet out to about double shoulder-width, then back in again), then four burpees. Repeat.
- Repeat in reverse.
Remember to take it easy if you're new to stair running, and don't hesitate to take breaks if you feel lightheaded. Safety should always be a priority, especially when working out on stairs.
Post a Comment