Runners sometimes think of cross-training as something you do when you’re injured. But Elisabeth Scott, coach and author of the Running Explained blog, argues that one machine in the gym deserves a little more respect. “Stair climbing is one of the most efficient, low-impact ways to build both aerobic fitness and running-specific strength,” Scott says on a recent Instagram post. “It’s sneaky runner’s gold.”
Aerobic gains—without the pounding
One of the biggest benefits of stair climbing is cardiovascular conditioning without the repetitive impact of road miles. One study published in Medicine & Science in Sports & Exercise found that physically active women who trained on a stair-climbing program saw cardiovascular improvements comparable to those who trained by running. For most runners, that suggests you can build your aerobic engine without adding extra load to your joints.
For runners stacking mileage week after week, this is essential. Tendons and bones need recovery time from impact, and a stair session can raise heart rate and challenge your aerobic system without the same ground reaction forces as running. “It’s a way to add volume without adding impact,” Scott says. “That’s huge during heavy training blocks.”
Strength that carries over to the road
Stair climbing makes you strong while also boosting your aerobic capacity. Each step drives hip extension, involving the glutes, hamstrings and calves. That added muscular demand can improve running economy—the amount of oxygen you need to hold a given pace. “You’re essentially doing loaded hill repeats,” Scott says. “It targets the exact muscles runners rely on.”
There’s also a focus on stability. Climbing requires balance and control, especially if you’re moving quickly or skipping steps. That engages smaller stabilizing muscles around the hips and core, which help keep your stride steady when you get tired toward the end of a race.
Injury risk and efficiency
Because it builds strength and aerobic capacity without repetitive impact, stair work can help reduce overuse stress when added into a training plan. Twenty to thirty minutes of steady climbing or short intervals can leave even seasoned runners humbled.“It doesn’t take long to feel the effect,” Scott says. “You can get a serious workout in a short window.”
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Get started today
Try the 25-7-2 popular TikTok challenge: climb for 25 minutes, and level 7, twice a week. This one is a great way to get started without feeling overwhelmed.
Scott suggests “The Time Crunch” workout to pack a punch in a short period of time. Start with 5 minutes at your easy pace. Follow that with 10-20 repeats of 30 seconds hard, 30 seconds easy. Cool down with 5 minutes easy.
If you’re new to the stair climber, make sure to start with shorter workouts and add some extra recovery before you take it up a notch.