We wouldn’t ask you to climb 61 flights of stairs if we weren’t prepared to help you do it! Participants should know that climbing 61 flights of stairs is equivalent to running a 5k (3.1 miles). However, it should take less time to climb the stairs than it would to complete a 5k. Experienced athletes who’ve completed a 5k should be able to complete the stair climb without extensive stair climbing practice.
Before you start any type of training for Climb, be sure you are well hydrated, are wearing good running shoes, and that you have adequately warmed up and stretched.
The most efficient way to train for a stair climb is to run/walk actual stairs. Take the stairs to your office instead of the elevator. Ask your apartment building for permission to use the stairwell to train or to do climb repetitions on several shorter flights of stairs. If the gym is your only option, rotate your workouts between the treadmill and the stair climber. For those of you who live in the Boston area, take advantage of the Bunker Hill Monument which is free, open to the public, and offers 294 steps.
Everyone is different, so try a few different workout options and see what works best for you. Make sure you pace yourself the first time out; stair climbing uses different muscles than running and you might find yourself extremely sore the next day if you don’t ease yourself into the training!
Try climbing 8-12 flights of stairs, two steps at a time at full speed then rest/walk for 3-4 minutes (during your rest time be sure to keep moving). Depending on your athletic ability do this for 4-10 sets. Once you’ve completed your sets, be sure to cool down for 10 minutes and stretch for an additional 10 minutes.
Always consult a physician before participating in strenuous exercise. If you become short of breath or are fatigued during training, stop and rest.
Here are some useful tips that will help you on event day:
Before arriving on race day be sure to eat a nutritious, but light breakfast. Water will be provided at the start line and at all rest stops. Fruit, energy bars and water will be provided for participants once they have completed the climb.
- Food and beverages will not be allowed in the stairwell.
- Prior to starting the Climb, be sure to warm up and stretch, jog in place while you are waiting in line to start.
- Don't rush out of the gates too fast! Take your time the first 10 flights of stairs, then begin increasing the intensity of your climbing.
- While the stairwell is well ventilated, stair climb participants usually experience ‘dry throat’ during climb events. Consult your physician if you have any breathing disorders, which may be triggered by dry air.
- Once you have completed Climb be sure to cool down, stretch and hydrate!!!