TRAINING FOR THE 2021 STAIR CLIMB!!!
***Start by warming up with exercises such as skipping or jogging, and cool down with stretching.
***When it comes to stair climbing, like any other type of exercise, practice good form. You’ll be able to workout harder and reduce the likelihood of injury.
***Don’t just use your calf muscles to power you up the stairs and avoid stepping just on your toes.
***Focus on using your larger leg muscles. With each step you take, make sure you lift your leg high, put your foot on the step and push off with your heel. This will help reduce strain on the knees and transfer the force to the hamstrings and glutes.
***When climbing down stairs, it’s safest to descend using each step. Also, ideally walk, don’t run down the stairs as this stresses the knees and ankles. You can also do like some stair climbing experts suggest and walk or run up but use an alternative means (e.g. elevator, sloping path) for your trip back down.
***Slow down and walk when you need to, or take a break. And remember to hydrate, especially in the summer.
***Look for long, straight, wide staircases for your workout. Some narrower staircases have many tight corners to negotiate and spiral staircases may be equally troublesome.
***Remember that stair climbing is a strenuous form of exercise so check with your healthcare professional before starting a new workout routine. Once your doc has given you the all clear, start off slow and easy and only increase the intensity and duration of your workouts gradually.