Stair racing is an exciting extreme sport for running enthusiasts to explore. Ascending stadium and tower stairs at breakneck speeds gives the participant a full body workout with a special emphasis on cardiovascular health. Stair racers need to learn the correct posture for their sport, how to effectively use rails, the most beneficial breathing techniques and the best pace for conducting their races. Always obtain medical clearance before beginning training in this or any other strenuous exercise.
Rails
The rails are an ideal tool to take advantage of when you are stair racing. The Bitexco Vertical Run encourages the use of the rails to help add momentum to your race and to help prevent the legs from becoming overly tired. Practice various techniques including using both hands alternating on the left and right rails and both hands using the rails at the same time. Pull yourself with your arms and then push your body forward and up for a long stroke. You can also use just one rail while pushing down with your hand on the opposite knee. Another rail method involves pulling yourself along by using one hand and then the other on the same rail as though you were pulling a rope. Train in the various methods in order to rely on them when a long race comes and you need to alternate based on how you are feeling.
Posture
Keep your head and shoulders relaxed when you begin your ascent up the stairs. Lean your torso slightly forward as you begin your climb. Pump your arms when you are not using the rails. Keep your knees bent as your alternate legs on the stairs. Hit each stair with the front of the foot and push off it. Many people with long strides can take the steps two at a time as they train. If you choose to skip steps, make sure you maintain good posture and do not lean forward too far.
Breathing
Take deep breaths from your stomach to fill your lungs with as much air as possible as you climb. Practice a pattern of deep breathing by slowly counting seconds in and seconds out. Slow down if you experience problems in continuing to take deep breaths. Your breathing endurance will increase over time as you make stair climbing a consistent part of your workouts. Stop your training at once if your breathing becomes overly labored or you have discomfort or pain in your chest.
Pace
According to the Stair Climbing Sport website, the act of stair racing burns two times as many calories as just about any other sport. This means the body is working harder in a shorter period than with other physical activities. Due to this, the pace you set when stair climbing should not be a sprint. You should work at a consistent moderate pace to build endurance to make it to the top of the building you are climbing. This will be a significantly slower race than a horizontal race of the same distance.
Member Comments