Modern Athlete Magazine Issue 117, April 2019 | Page 42

COACHING
TRAINING
The most important thing to remember is that running stairs takes practice and
concentration, because the slightest misstep could end with a nasty tumble, or
injuring yourself. Also, when adding anything new to your training, it is crucial
to add it gradually and to ease into it, so if you experience any sharp pain while
running stairs, stop immediately and give your body a few days to recover before
attempting another stairs workout. Another essential is to make sure you warm up
properly with an easy 20 to 30min jog, then start by walking up and down the stairs
a few times before you begin running them.
GETTING STARTED
1. Find a suitable set of stairs: If you are a Gautenger and live close to Westcliff,
then the 400m Westcliff stairs are a good choice. Other options would be a
stadium or school in your area. If you travel a lot, use the hotel stairs, because
most people in a hotel will take the lift, which leaves the stairs traffic-free for your
workout.
Running stairs is a great way to get yourself into shape, and
there are a number of benefits that you will enjoy simply by
adding some stairs to your training routine.
– BY RAY ORCHISON
R
unning up and down stairs as a form of interval session is a great way to
build leg power, which is a key ingredient in running, plus it’s a great cardio
workout. In other words, it won’t take much to put your lungs into oxygen
debt. The added bonus to that is, because you go into debt quickly, you’ll be
working hard to keep your rhythm, pace and form, which is great mind-training for
the last few kilometres of your next race.
3. What goes up, must come down: Be careful coming back down the stairs,
because it’s the descent that can cause damage and injury if too much strain
is put on your knees and lower back. When running down, focus on using your
quads and hips to absorb the impact, and not your knees. For the first few
sessions, rather walk back down – you can start jogging down once you get more
confident. The walk down is also a good recovery before you go bounding back
to the top.
It is not necessary to include a stair session every week in your training, but these
sessions are a great way to mix things up now and then by replacing a hill session.
About the Author:
Ray is a USA Track & Field and NAASFP certified coach.
Find him at www.runetics.com.
BODY SCIENCE
Most runners have experienced a
side stitch, but not all of them know
how to cure the problem. Instead,
you’ll see athletes trying to push
their hands under their rib cage to
alleviate the pain while still running
at full speed! Here’s what you need
to know so you can keep going next
time you get stitched up.
– BY SEAN FALCONER
Solving
T
the Stitch
he stitch is just one those things that
most runners experience sooner or later,
an aching or sharp pain just below your
ribs, usually just on one side, and sometimes
accompanied by pain in the shoulder. There are
various theories as to the causes of the stitch,
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ISSUE 117 APRIL 2019 / www.modernathlete.co.za
Catch a
Flight of Stairs
2. Focus on your form: Running stairs is about building leg strength and power,
so focus on leg extension and driving yourself up the stairs, with a high knee-lift
while pumping your arms. Don’t lean forward from your hips, rather keep an upright
posture with a slight lean forward from your ankles, almost like you’re ‘falling’ into
the stairs.