Stair training

Running and walking up stairs quickly builds leg strength and endurance. Stair training is a good option when you're short of time and have a long flight of stairs nearby.

You will need

• Outdoor stairs, fitness stairs or the stairwell of a block of flats
• Good shoes

Steps

1. Choose safe stairs

   Choose stairs with a handrail and even steps. Avoid slippery stairs.

2. Warm up

3. Start by walking

4. Add running sections

5. Try every other step

6. Do sets

7. Come down carefully

8. Train once a week

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More guides on: Fitness and exercise

• Stretching after training
• Balance exercises
• Strengthening your core
• Hip mobility
• Everyday activity
• Fitness test at home
• Using a heart rate monitor
• Choosing running shoes

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