◆ GUIDE TO GET INTO STAIR RUNNING ◆
1• HOW TO BEGIN
The best way to begin is by running up the stairs, start slowly then increase your pace as you run up and down. You don't need to be great at running to do this exercise. May sure the stairs are not slippery, if they're, be sure you are wearing the right trainers to avoid injury, because you will be putting pressure on your feet and ankle.
2• WARM UP
Begin your stair running workout with a 5 minutes brisk walk, on solid ground to get you warmed up. Then follow this up with your regular morning warm up routine. After your warm up, take a gentle pace up and down the stairs, double you speed as your body ease into into it.
3• START SLOWLY AND BUILD IT UP.
As a new beginner in stair running you have to start slowly,give you body some time to get use to this new exercise. Don't use your explosive strength to avoid falling down the stairs, remember you will be using muscles you rarely use on daily basis, so start slowly and double your pace. For the 5 minutes after your warm up, walk up and down the stairs at a moderate pace for 10 minutes.The next day, try stair jogging for 10 minutes. Work out your own routine, for instance 20 minutes jogging, then 20 minutes walking. Or combine both, jog up the stair and walk down the stairs, repeate the pattern to create you flow. Whichever you chose commit to it.
4• DO IT REGULARLY
Once you get started, you will need to commit to it, schedule it into your workout routine, 10 minutes of stairs running per day or 10 sessions of stairs running per week. Either way, you will find that in time it becomes easier, fun and you can even push yourself harder.
5• REMEMBER TO COOL DOWN
Take a 5 minutes walk to you cool down and do some stretches,it will help reduce the soreness the next day.