Training

Getting Started

We wouldn’t ask you to climb at least 16 floors 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 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 stretched.

Training Ideas

The most efficient way to train for a stair climb is to run/walk actual stairs. 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.

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 floors, 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.

Race Day

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 the top. Energy bars and Gatorade will be provided at the Finish Line.
• Food and beverages will not be allowed in the stairwell.
• Prior to starting the Climb, be sure to stretch and warm up, 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 half of floors, then begin increasing the intensity of your climbing.
• While the stairwell is well ventilated, stair climb participants usually experience ‘dry throat’ during climb events. Chewing gum is one of the best known ways to help prevent or lessen the effects of dry throat when climbing. However, consult with 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!!!