Taking on a new challenge like the stadium stomp stair climb will get you fit, work you all over and is a lot of fun. Run alone or form a group.

For the regular runner or gym participant who is looking at something different. Give the stadium stomp stair climb a look. Embrace the challenge and excitement of negotiation yourself around the famous Melbourne cricket ground also known as the “G”. This event has two options on offer, the short course serving up approximately 1900 stairs. While the longer course gets you travelling over 7300. Since its start back around 2014 it has become quite a spectacle.

It’s an event that is quite achievable, plus it’s not timed. So, you can either take a scenic stroll or go as hard as you like. Watch out for fellow competitors while you are running up and don’t the aisles of a world-famous icon. So, enjoy the view. You can either run it alone or as I recommend, get a group together and have some fun. For the more conditioned and slightly nutty, take on the stomp unlimited and run as long as you like.

From a strength and fitness point of view the benefits of running the stadium stomp stair climb challenge are many. Technically stair climbing forces you to utilise muscles stabilisers like the gluteus Medius, Minimus, and works the max effectively. Add the workload that the posterior chain group and the calf muscles receive.

A true lower body strength and conditioning activity. Much heavier overload than regular and flatter runs. As stair running strengthen these areas. Results in overall strength and conditioning are impressive while reducing the potential for injury when getting back to friendlier flatter running.

Benefits from participating in a stadium stomp stair climb.

Stairs hit those trouble spots. Oh yeah big time, if you want the backside to show its natural shape with no bulk, stairs will do it. Plain and simple, take my work for it when you start running, those lower limbs trouble areas will soon start to develop and take on a leaner look. All you need is a set of stairs that won’t cost you a gym membership to just run on a stationery machine. Goes without saying, if you want to get good at stair running, find some and run them regularly.

Improves your fitness. Running in general been well documented s one of the best and most efficient ways in getting you fit. In our case by increasing the angle when running stairs, you are taking it to another lever (no pun intended). The constant incline and decline will burn through many calories and if you hit the long version hard you might get a surprised increase in your vo2 max. Plus earn a well-deserved endurance capacity.

Boosts your metabolism. It’s not within the scope to describe the many elements of how this works, however the metabolic systems are the chemical reactions in the cells that convert food into energy. These many elements will be required to work at a higher rate both during and post run. Basically, you will be burning more calories even when recovering.

Burn calories and help with weight loss. With a realistic and consistent l approach to your nutrition and regular exercise, including stair climbing will certainly affect your body composition. Running up hill or stairs cost more energy and requires more effort. Signing up for a stadium stomp stair challenge is a good thing. Right?

Stadium stomp stair climb preparation.

Here’s a few tips and things to consider before tacking the stadium stomp stair climb. Prepare for success and finish strong and healthy.

No point in running upstairs when you are in pain due to a lack of mobility. With any activity that requires effort you need to be well conditioned and understand what you are going to deal with. If you have never run stairs, it’s important to first get the body to move in a way that will support the constant running up and down on steep stairs. The constant climbing and descending will take their toll. A lack of preparation will show up on the day. For beginners its best to start with some bodyweight squats, practice you lunges and work those step ups. Make sure you are consistent with your stretches and practice daily. Not too hard. Just enough to make you flexible.

Running flat and stairs for conditioning. Running is the premier activity that delivering an impressive cardiovascular return. It’s reasonable to suggest when you start running take a consistent approach and build up your distance slowly. On occasions pushing the pace a little bit harder or longer. Take your time and recover well. Having a solid endurance running base leading up to the event will make it at least bearable and get you to the finish line. When you include stairs to this equation go slow. You can mix it up as it suits. Find some stairs and run them for repeats. Alternatively, run your distance towards the stairs, Run repeats and run back. For those who don’t have access to stairs, best to find a hill and adjust.

General strength and conditioning. Leg and glute strength.

As everyone is different and at varying fitness levels it’s important to first work on your general strength. This is formally known as general physical preparedness (GPP) and should be the foundation most strength programs are built on. For those who have been active at the gym and run it’s just a matter of working on increasing your conditioning. Add some posterior chain exercises like deadlift, kettlebell swings, Romanian deadlifts to your program.

If you can skilfully work on single leg deadlifts and weighted lunges all the better. Just ensure you are adding to your normal program and not too focused on just legs. Core and upper body work for balance still needs attention. For those who prefer to swing a kettlebell. You get a combination of strength, cardio endurance and glute work with one exercise.

When it comes to running it depends on where you are at. My recommendation is to have the ability to at least run 5-10 klms. As this event is not pure running. I’m using it as conditioning tool to aid in those climbs.

For the less experienced, the approach will be different. You can still do any exercise, however, build it up slowly avoiding burnout and potential injury. Save the go hard go home mentality for the stadium stomp stair climb. Firstly, work on your mobility limitations. These can be worked on while you are doing your strength work. Secondly when it comes to running, take it easy and build up. The event is not a race so the running is to give you the confidence and fitness to get you to the finish.

Lastly, focus on some lunges, step ups and if available a stair climber at the gym. Alternatively find a set of stairs, form a group and do some practice sessions.

Stadium stomp stair climb and putting it all together.

In summary, most training for these events requires a reasonable level of general physical preparation. When attempting the stadium stomp stair climb event, it’s all about taking on a new challenge and having fun. My approach with conditioning is to do enough work and finish the event strong and unbroken. Like most running events it’s up to the individual to do the work and prepared as best they can. So, if you want to hit it hard, you know what you must do and invest in the workouts.

Above all, make sure your approach is balanced. The posterior chain muscles of the back do most of the work climbing. However, the descending works the quads like nothing else. Don’t neglect your lower limb strength work and mobility. Having the confidence in your conditioning will allow you to relax, have fun and negotiate the stairs for a better experience.

Lastly, this event is about getting a group together and having fun. Pace yourself well, take in the views and don’t forget to pose for the event photo.