Join the Movement


2015 Climb Masthead
Training

Getting Started
We wouldn’t ask you to climb 66 flights of stairs if we weren’t prepared to help you do it!  Participants should know that climbing 66 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 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 stretched. Looking for additional training tips or upcoming races to train at? Visit the NYCRuns website to see upcoming races.

Training Ideas
The most efficient way to train for a stair climb is to run/walk actual stairs. Ask your apartment or office 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.

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 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.

Event Day
Here are some useful tips that will help you on the day of the climb:

  • Before arriving, 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 more water will be provided at the completion of the climb. Food and beverages will not be allowed in the stairwell.
  • Prior to starting the Climb, be sure to stretch and warm up with a 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, and then begin increasing the intensity of your climbing.
  • While the stairwell is well ventilated, participants usually experience ‘dry throat’ during the climb. Consult your physician if you have any breathing disorders, which may be triggered by dry air.
  • Once you have completed the climb, be sure to cool down, stretch and hydrate!!!

 

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