Running Up Stairs Fast...?

Question

Might seem like a weird question, but I just bet a friend that I could beat him in a race up a set of stairs. Anybody have any tips on how to beat him?
I'll try to create an image of the environment: 11 steps, then a 180 degree turn, then another 11 steps (all going up).

I need help with everything: what shoes to wear (on a tile floor), how many stairs to go up (I'm about 5'11" and weigh around 140 lbs), breathing techniques even, etc.

Thanks for any help in advance lol.

Answer 1

Holy cow this sounds like a flashback to lacrosse team punishment hahahahaa... Here's what I learned from running up and down three-floors worth of stairs, same set-up:

- practice high-knee running and high knee running-in-place.
- using the ladde ron the ground is a great strategy, especially if you have the kind with strings or boxes that make you get your knees higher and feet higher off the ground
- quick arms! Use your arms to propel yourself and keep them quick and tight, avoid long arm sweeps you ould use for running on the ground, they are useless and can disrupt your balance and cadance
- use your hips. siwm hte legs up and out and use your butt/hips to maintan the rhythm you need to keep going
- quick turns. take the inside of the turn and don't lose momentum or rhythm. practice just going up the top 2 steps, turning on the landing and continuing up. it's a pain but it helps.
- use every step. if you use 2 or more steps at a time you will slow yourself down. You must move the same amount of mass over a greater distance using the same power in order ot go multiple steps and it is quicker by the laws of physics to exert less energy to cover the same distance in shorter bursts. Plus your legs will not be as tired halfway through
- wear shoes that fit and you like. Watch your laces because you don't want to trip!!!
- just breathe as you normally would on a run. Control your breathing and keep it regular so you don't hyperventilate. However, this is not a lot of steps so sprint the race itself and try to make the most out of your lung capacity.
- if you fall, get back up. if you don't get up immediately you will realize how much it hurts to fall on the stairs and you might get trampled if more than one person is running!


Godo luck, I hope this helped!