Any able bodied person can climb stairs. It’s not rocket science, it’s one foot in front of the other in a forward upward motion. It doesn’t take great coordination or expensive equipment, just a set of stairs and your willingness to work. Sounds good already doesn’t it?
Stair climbing is great because it utilises both your aerobic and anaerobic fitness, meaning your working your heart and lungs as well as your muscles. It requires strength and focus to complete a stair climbing challenge such as Eureka Climb.
If you want to improve your fitness quickly, stairs is a great activity to add into your workout routine. You’ll get fitter faster using the stairs. You’ll also burn more calories because you’re working big muscle groups! Win win, huh?
So what is it that you have to do to prepare for a stair climbing event?
We turned to the experts from Stair Climbing Australia, who suggested a minimum of 5 weeks conditioning and at least two additional weeks prior (just to focused on improving your general fitness), so what’s that? Seven weeks if you’re starting from scratch. They suggest that this is enough time to significantly improve leg strength, your heart and lung capacity and your mental focus to get you ready for your stair climbing event.
The number one rule in stair climbing is to train for specificity – you’re entering a stair climbing event so train ON stairs. The suggested amount is at least 3 times per week, the longer the staircase the better. There are many ways to vary your stair climbing workout but initially, just running up the stairs and walking back down is enough to get your body used to and conditioned for stair climbing. In the unlikely event that you can’t find a set of stairs, find a hill and use the incline there as your “stairs.”
You’ll also need to account for the length of the event you’ve entered. Eureka Climb is an 88 floor challenge involving over 1600 stairs so your training will need to replicate this (build up to it in the 5 weeks). You wouldn’t enter a 10km run and train yourself by running 2km would you?
“Leg strength is crucial for a stair climber as the legs are the major muscles used when carrying the body weight vertically. Getting into a gym and being shown how to squat, use a leg press machine and lunging with added weight will have you developing some serious muscle tissue.”*
If you’re fortunate enough to have a Personal Trainer or small group trainer then ask them if they can adapt your training to cater for the stair climbing event you’ve entered. If you do have a PT ask them to write you a program! For the rest of us though, we suggest taking a look at the 5 week training program put together by Stair Climbing Australia. With options for beginner, intermediate and advanced there’s a program for all fitness levels. Just click here to take a look.
If there’s one thing we can add to all this, it’s that any fitness event you enter, should be done on the pretence that you will enjoy the experience. For some, it’s more about the training, than the event itself. For others, it’s the reverse of that and training is just a means to an end. You’ll get out of the experience (training included) what you put in. Eureka Climb can be looked at as daunting and scary, or as exciting and different. We’ve got categories to suit all fitness levels so there’s a fantastic opportunity to try out your new love of stairs, however far down the training “track” you are.
Remember the best motivation for training is to have a goal to work toward. And what better goal than Eureka Climb!
Register now – click the register button at the top of the website!