A lot of serious runners incorporate hill workouts in their training, however, what do you do if you live in a very flat place, or the hills aren’t close by? (It’s so unfair when hills are inconveniently located.)
If this is the case, your only option is a stair workout. Hopefully there’s a tall building where you can access the stairwell. If not, you’ll have to make do with what’s available. Below is where I go for my stair training.
Yes, I have to do a lot of reps for a good workout, however, these stairs are very conveniently located. It’s my front porch.
There’s a decent grade not too far from my house where I can train, so I don’t really use my porch for running. However, I still get in some stair workouts with the Flying Irish, the running group I often join.
The two photos below are me in the middle of a recent stair workout. I forgot my camera, so after arriving home, I googled, “Jim doing stair workout”, and these photos showed up from Google Earth. I’m surprised the angles those satellite cameras can get.
Distance being equal, I think it’s fair to say that stairs are more demanding than hills. When I do stairs, it’s two at a time, at least. Stairs are constructed for walking, so a running stride just doesn’t match up to one stair at a time.
However, if you’re on a long, tiring run and incorporate a stairway with lots of stairs, I won’t yell at you if you do one at a time. But if I find out you walked them, I’ll track you down and force you to listen to my two-hour seminar on running stairs.