Climbing Stairs vs Running: Which is the Better Exercise?


There has been a great awakening in regards to health and fitness over the last few decades. Nearly everyone is concerned about their health, their bodies, and how to make sure that they stay younger, healthier, and more capable for longer.. The result has been a boom in exercise trends and supplements, which is great, but the downside is that it is now harder than ever to find concrete advice. There are literally hundreds, if not thousands, of ‘experts’ on the web who will give you plausible, logical information that all adds up to the exact opposite of the next article…

Whether it’s about the best way to lose fat, build muscle, trim your waist, or increase your endurance it seems that most would agree that running and climbing stairs will both help you achieve many of these goals. The question is whether running or stair climbing is the better exercise, overall. Some say that running, the classic workout, is best, others that the less common stair climbing workout is best. So, how can anyone who’s not necessarily an expert actually make heads or tails of it?

Well, the truth is that it really doesn’t matter which is ‘better’; both running and stair climbing are excellent ways to increase cardiovascular fitness, endurance, and burn any excess fat you have on you, and both can be undertaken during your lunch hour. But if you’re one of those people who likes to get the most out of every moment of your time, there are some things you should take into consideration.

Running: The Pros, Cons, and Best Practices

We’ve all seen them; the lycra-clad soccer moms and fitness devotees who make laps of the local park every day in a brightly colored outfit. They’re in shape, they’re cheerful, and they’re exceedingly disciplined… but is it their morning run that makes them this way?

Well, let’s start with the basics. First and foremost, running is a cardiovascular, aerobic exercise. Aerobic exercises are those which rely on the heart and lungs for their primary oxygen source, and relies on the circulatory system to supply steady energy. This is as opposed to anaerobic exercise, which uses quick access oxygen and energy stored in the muscle. They are easier to sustain over long periods and provide a serious workout for your heart and lungs. Perfect for burning fat and increasing your endurance, aerobic exercises like running may tone your leg and core muscles a little, but they are not strength training exercises and so generally they won’t build any significant muscle beyond some initial leg development. Makes sense? Good, now follow us into the murky science of the matter.

There are, technically speaking, two types of running; steady-state and interval, e.g. long-distance and sprint based runs. Each of these offers different benefits depending upon why you have decided to start running, If you’re looking to train for a marathon, for example, then you should be training with steady-state or long-distance workouts; this is the best kind of running for building endurance. Explosive interval sprints, however, are far better for building power in your legs and upping your top speed. If weight loss is your concern, you’ll be pleased to know that aerobic exercises like running burn the highest proportion of fat, minute by minute, for each calorie burned. Of course, fitness and weight loss aren’t the only benefits of any exercise.

The Pros Of Running

Running is something you can do pretty much anywhere; you don’t need much equipment to get started – just a pair of running shoes and some exercise pants (maybe a sports bra if you’re of the feminine persuasion). Plus you don’t need to spend huge amounts of time doing it to start to get the benefits; three 30 minute sessions per week will be sufficient to show results as long as you are putting in effort consistently. More than this, though, running is a heart-healthy workout that will reduce your risk of heart attacks and strokes, ward off lung diseases, and even slow cognitive decline. When supplemented with the right diet, running can contribute to getting you in the best shape of your life. Here are the most considerable benefits.

  • Decreased risk of heart disease and heart attacks.
  • Improved memory.Needs little to no equipment.
  • Reduces/ slows cognitive decline.Reduces stress.
  • Contributes to weight loss.
  • Maintain lower body muscle mass.
  • Contributes to increased mental fortitude.

The Cons Of Running

Running is pretty much the perfect exercise for those who are short on time, or who hate being confined to a gym, but that doesn’t mean it has no drawbacks. Most obviously, when you go running you are at the mercy of the elements; consistency means facing snow, sleet, wind, rain, and even scorching sunshine… and they have their own dangers. Exposure to extreme weather could lead to you getting ill, but there is also the matter of your joints. If you’re heavy, or if you have bad joints, the high-impact nature of running can cause pain, or actual injury so you need to invest in good shoes and consult your doctor.

Here are the main drawbacks;

  • Running on pavement is a high-impact workout that can cause damage to your joints in the long run.
  • Some people find running boring, or tedious.
  • When running at the early morning or late evening you need to be careful of the route you choose to ensure safety, depending on the neighborhood. This doesn’t just apply to women – anybody can be vulnerable when running out in public – especially when the sun is down. 

How to Run Well 

If you’re now convinced that running is the exercise for you, we have some tips that will help you to get started right. First and foremost, you should talk to your doctor about it. We know, we know, everyone says this. But even if you’re clear of any serious underlying conditions, you should still probably be asking your doctor about one main thing; your feet. More specifically, will you need insoles to correct your gait. 

Believe it or not, there are many people who have slight over or under-pronation which can usually be ignored, but which might cause some issues when running. This is something you might want to think about if you experience pain in your lower back, feet, or legs when you run, or walk considerable distances. 

Secondly, you need a good pair of sneakers/trainers. It’s tempting to go for a budget option, but good quality running shoes will help to minimize the impact of pavement running and support you well. Furthermore, you should plot out a few routes; alternate between shorter and longer runs to ward off boredom, and start small so you don’t overwork yourself and get injured when you first begin.

Take it slow and steady, and alternate walking and running when you first start and you will soon feel the benefits of a morning run. There are also many wonderful apps which have been designed to make running fun, or coach you into better performance. Look into them, or even consider getting someone to run with you, and you’ll soon find your rhythm.

Climbing Stairs for Fitness; The Pros, Cons, and Best Practices

So, at this point you may be wondering what we can possibly say that will make you turn away from running and towards the land of the sweat-drenched, teeth-baring stair climbers and their skyscraper runs. Well, we’re going to lead with an undeniable fact; climbing stairs sucks… right? No matter how fit you get, no matter how often you go to the gym… stairs are always hard. Whether you think that’s a good thing or a bad thing is entirely up to you, but you can’t deny it’s a challenging workout!

But, when it comes to their use for getting a great workout… well, that’s kind of the point.

Have you ever wondered why climbing stairs is so agonizing (other than the fact you’re propelling your entire body weight upwards and forwards on one leg that is)? Well, it’s all about how climbing stairs makes your body work rather than the speed at which you’re going. Unlike jogging and running, climbing or running stairs is an anaerobic activity... well, kind of. You see, everything about running stairs is somewhat complex, but here’s the simplest breakdown we can give you.

Anaerobic activities are those which are too intense to rely on the oxidation of fat for their primary energy source. Instead, they use glycogen and carbohydrate-based energy to cope with the explosive movements required by things like weightlifting because in these exercises your need for oxygen outstrips the supply. In layman’s terms, this means that an anaerobic exercise, like running stairs, is less sustainable. 

Of course, the science goes a little deeper (doesn’t it always). When we exercise, we need ATP (that’s Adenosine triphosphate) to fuel our movements; this is produced through a number of systems which function at different speeds. For slow, steady exercises we use the lactic system. However, when you sprint or run you tap into the phosphocreatine system of energy supply. 

This is a fast-acting boost of energy which lasts approximately 10 seconds, giving us the boost we need for an explosive movement. This is why many bodybuilders supplement with creatine to enhance this source of short term energy. Once we use that up, we move into the aerobic system which is the most sustainable.

What’s interesting about climbing stairs is that this movement initially activates the phosphocreatine system of ATP supply; once you get beyond those initial 10 seconds, however, you move into the aerobic system. The pain and stress of climbing? That’s mostly due to the changeover, and the funny thing about stairs is that the longer you are climbing the less painful, proportionally speaking, it becomes.

This changeover is also what makes stair climbing the pinnacle of functional fitness tests (this is why boxers run stairs, by the way). This is also why running stairs is an unusual sort of combination of aerobic and anaerobic. It’s kind-of cardiovascular, and kind-of bodyweight training. This is a combination exercise that focuses on your body’s ability to do functional things that require a great amount of effort from different muscles and systems, and as a result, it’s, pound for pound, a seriously heavy-duty workout.

The Pros

Running stairs may feel like pretty unpleasant while you’re doing it, but it’s fantastic for your fitness goals. The most obvious benefit of stair climbing for exercise, especially for office workers, is that this is something you can do almost anywhere, but without braving the elements. 

Furthermore, it’s low impact. Unlike running, you won’t have to worry as much about your ankles, knees and hips. Although going downstairs can be a bit tough on the knees. If you live in an apartment building you can run your stairs in the morning or evening to get your workout in, which is convenient.If you are worried about being noisy, you can walk them quickly. Here are the main benefits;

  • A combination work out that both tones muscle and challenges your cardiovascular system
  • Great for building endurance and reducing recovery time
  • Needs little to no equipment (once again, just a good pair of trainers)Low impact (not as hard on your joints as running)
  • Far more effective at burning fat.
  • Improved heart health
  • Reduces the risk of heart attacks and strokes
  • Also shapes problem areas like thighs, glutes, hips, and stomach.

The Cons

All things considered there are very few drawbacks to climbing stairs instead of running; the main downside is that you don’t get the same fresh air and sunlight if you don’t have any safe, outdoor stairs in your area. However, there’s also the matter of the effort; stairs are considered a pretty extreme workout for a reason; they make you work very hard so if you’re really unfit or overweight, or if you have an underlying heart condition this may not be for you. 

Always check with your doctor before you begin running stairs. Here are the main drawbacks to think about;

  • Stair climbing is a shock to the system if you’re very unfit; of course, if the pain is intense, stop and see a doctor. If it’s too hard, start with something easier, like walking. 
  • You don’t get the same views as you would running, unless you live in a city with nice outdoor staircases.
  • The lactic acid build-up is severe; so don’t push too hard, too fast or you can be at a higher risk of injury. 
  • May be too intense for someone with pre-existing medical conditions.

How to Run Stairs Like a Pro 

When running stairs your warm-up is key. A good pair of shoes and a consultation with your doctor, of course, help, but it’s the warm-up that will stave off any real injuries here. With that in mind, a light jog to your outdoor staircase, or 2 – 3 minutes of jogging on the spot at the bottom of the indoor stairs, is in order. Secondly, remember that you’re going to feel the pain very quickly at first – so don’t be disheartened; as you run the stairs more often your anaerobic threshold will improve (as will your recovery time). So, we recommend that you first walk the staircase, stopping when you need to, before progressing to jogging.

Alternatively, if you have a set of stairs with relatively short flights you could try running a flight and walking a flight by turns, or running so many stairs before taking a rest at intervals until your fitness levels improve. Stick at it and you’ll soon start to see considerable results for your pains (and there will be pain).

So, Climbing Stairs vs Running: Which is the Better Exercise?

After all this discussion, you’ll probably be unsurprised but disappointed to hear us say that neither is objectively ‘better’. Each of the options is suited to a different type of person and situation. Each has its benefits and drawbacks. Both are easy to arrange, require little equipment, and can be done almost anywhere. Both improve cardiovascular health and endurance, both combat stress, and both will help you to lose weight if you’re also dieting… so, are you back at square one? Well, no, not really; you need to figure out which suits your goals most and which is most suitable for your health and fitness needs.

Running stairs, for example, or even walking them can be a little too much for someone who has a very low level of fitness or pre-existing heart problems. But if you want the most bang for your buck, so to speak, we cannot deny that running stairs is the more challenging and effective of the two options. The intense, anaerobic nature of stair running. The toning and sculpting benefits for your legs, hips, and glutes, and the serious improvement to your recovery time and endurance are all great things that can’t be ignored. The question is whether these benefits outweigh the drawbacks for you?

On the flip side, running, especially running outdoors, has some benefits that climbing stairs simply doesn’t replicate. First and foremost, outdoor runs and jogs have been directly linked to a decreased severity in the symptoms of depression, clinical anxiety, and severe stress. Furthermore, running burns a higher percentage of fat per calorie than running stairs. Running or jogging outdoors is also a great way to see the beauty of the area in which you live. But, the high impact nature of this exercise makes it unsuitable for those who have damaged joints, and if you’re particularly heavy or you go too hard too soon, you could damage even healthy knees and ankles.

The truth is that the best thing you could do for your health, your fitness levels, and your waistline is both; a varied workout routine which incorporates aerobic and anaerobic workouts has been proven to provide the most sustainable results. If you can only afford to do one, however, all signs point to stair climbing as being the most physiologically efficient of the two exercises.

Related Questions:

Is Hitting A Speed Bag Good For Cardio?

Speed bag training will burn calories at a rate of around 500-600 per hour for a 180 lb male, or 300-400 for a 125 lb female (if you weigh more, you’ll burn more). This is a very respectable burn rate for an upper body cardio exercise. While probably less effective for cardio than running, or jogging; but I’d dare to say it’s more exciting than staring at the display on a treadmill for half an hour.  Speed bag training works the arms, shoulders, and core muscles, and is very beneficial for striking accuracy and timing. Hitting a speed bag requires holding your arms up in front of your face for at least a few minutes for a set while throwing punches at a consistent pace. This type of exercise therefore builds shoulder and arm strength and will help grow muscle.

Which Is Best: Stair Climber, Treadmill, or Elliptical Machine?

While any of these machines provide a great addition to your workout regimen, they each have different advantages. The treadmill has ease-of-use, and is highly tailorable to your desired performance level. The stair climber will stimulate your muscles to a high degree, and is more strenuous. But the elliptical machine involves more muscle groups, is easy on the joints, and is still great for longer cardio sessions.

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