It probably won’t sound like a big secret, but GOSH, I’m fed up with this snow… and winter… and cold! Despite living all my life in countries with cold winters, I don’t think I will ever accept it or get used to it. Yesterday, on the way home with my hubby from work, I kept on daydreaming. I was like, so one day when we are rich we’ll move to a warm country. But Justin bluntly cut me off, he said he’d rather take winters than hurricanes, tornadoes, wild fires or earthquakes. What’s your take on that?
On second thought, I think my hubby forgot about having to deal with my cold feet every night… I might have a chance! haha!
As you know, lately I’ve been looking for different ways to strengthen my legs to improve on speed during my runs. There is a StairMaster at my gym; however, I don’t use it. I don’t even know why. Most likely because I just feel so comfortable with my routine. I guess it’s time for change because there are many benefits of stair-climbing for runners.
- ability to increase your cardiovascular fitness;
- burn more calories;
- improve muscle conditioning in your legs and buttocks;
- improve balance
Pretty sweet, don’t you think?
Then, I came across a great article on Runner’s World: Why Stair-Climbing Is Good for Runners. The article proposed these 3 amazing stair workouts:
- Run Up Like… A Competitor: “After a 10-minute warmup, run hard up stairs for 20 to 30 seconds, then walk back down. Repeat for 20 to 30 minutes. Or run stairs for 10 minutes after a long run to help your body build endurance and learn to push through fatigue.”
- Run Up Like… November Project: “Warm up for 10 minutes. Then climb 20 to 30 seconds up the stairs at a tempo effort—slowing as needed to keep your ascending pace consistent—and without pausing, run back down. Repeat the cycle for 30 minutes. If you’re in a stadium, run from section to section at the tops or bottoms of flights, maintaining tempo effort.”
- Run Up Like… A Gym Rat: “After a 10-minute warmup, crank up the incline *on a treadmill* (slowing your pace as necessary) to 15 percent (or whatever the machine’s maximum incline is—the higher, the better). Do one minute at the hardest pace you can manage, then reduce the incline to zero and recover for one minute. Follow with two minutes at maximum incline and two minutes of recovery, working your way up, minute by minute, to five minutes of each. Then work your way back down to end with one minute hard and one minute recovery.”
I am really looking forward to trying them out over the next couple of weeks. As for today, I have Arnold Strength training according the training guide.
Repeat this 3 times, using a weight you can lift within the desired range, 10-15 reps each:
- Alternating backward barbell lunge
- Alternating dumbbell chest press with overhand grip
- Alternating incline dumbbell row with neutral grip
- Back extension on machine with arms across chest
- Cable lat pull-down with underhand grip
- Alternating dumbbell shoulder front raise
- Barbell wrist curl with arms on bench
- Barbell wrist extension
- Alternating dumbbell bicep curl with neutral grip
- Seated 1-arm dumbbell tricep extension
- Bridge and leg curl on stability ball
- Dead bug
- Leg raise with flutter kick on incline bench or floor
** For dead bug and flutter kick, make sure the lower back stays neutral.
Now I’d like to hear from you! How often do you incorporate StairMaster in your workout? What is your favorite way to break some sweat apart from running?