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I have started running stairs again. I stopped doing this 5 years ago because it began to hurt my knees, but it's such a good workout I can't resist it.
I have read many times that when going up the stairs you should take them two at a time. It provides a better workout. But when I descend, should I also skip a stair to maximize the workout? I always fear tripping, especially after 30-40 minutes when my legs get really heavy.
I have started running stairs again. I stopped doing this 5 years ago because it began to hurt my knees, but it's such a good workout I can't resist it.
I have read many times that when going up the stairs you should take them two at a time. It provides a better workout. But when I descend, should I also skip a stair to maximize the workout? I always fear tripping, especially after 30-40 minutes when my legs get really heavy.
The stairs I am using are 160 steps.
I used to run stairs in my abode when the weather was just too lousy to run outside. I'm talking about... wait, I'll count them... 22 steps. I'd run them and then walk back down, turn and run them again. I'd repeat this for about a half hour. It's just about the most boring physical exercise possible. I thought it was a decent workout, just boring.
Anyway, I felt running stairs was actually easier on my knees and feet since the downward motion of the leg is actually abbreviated by the step when compared to standard running. I may be wrong, however.
I find that if you hold onto the railing w/ left hand when descending stairs it greatly reduces the chance of a trip & fall. I go two steps at a time, 3 when I'm dropping to the landing.
I suggest wood and/or carpeted steps. Concrete or steel steps are going to be very tough on knees and joints.
I used to run the stairs at my university's football stadium. It tore up my knees. I found running hills to be easier on my knees.
I have never heard that running steps is bad for your knees. You say that "it tore up your knees," but that doesn't explain what happened. Did you injure your knees or is it osteoarthritis? If you tore up up your knee, how are you able to run hills?
This is odd, because if anything, running UP the stairs should be better for your knees, as it would lessen the impact/force since your leg has less distance to accerate before contacting the ground. Just make sure you are on the balls of your feet (which should happen naturally) and your calves should be absorbing the majority of the force anyways.
Regarding descent, I would most definitely NOT take them 2 at a time coming down, as this would most definiting create a great deal of force on your joints...and it really wouldn't serve any purpose. Instead, I would use the descent as a chance to work on leg turnover by quicking shuffling down each individual step as quickly as possible, limited the amount of foot/ground contact. This will help make you faster.
Anytime I do stairs for anything I always take them two at a time upwards. Down...no way. Tippy toe run downwards. It gets the calves, and I find full foot contact makes me slip even going down one by one if the steps are short. I have a bad knee but doing 2 at a time is easier because of the angle and it seems to strengthen those muscles around my bad knee. I go in a pace where I am focused on form and using the whole thigh and butt to lift rather than using it as a cardio thing where you go fast as you can. Good form will maximize your workout if you are using this to help get your backside and legs in shape.
I have never heard that running steps is bad for your knees. You say that "it tore up your knees," but that doesn't explain what happened. Did you injure your knees or is it osteoarthritis? If you tore up up your knee, how are you able to run hills?
Not literally. I used to run stadium steps about 12 years ago until my left knee began experiencing sharp pain. The pain left me unable to work out on the Stairmaster, perform squats or lunges, ride a bike or even walk up or down stairs without holding on to the baluster.
Amazingly I can run on flat surfaces and hills provided the pitch is not too steep. Last summer, I also discovered I can't do an all out sprint. After trying it, I wasn't able to run without a pronounced limp for 6 months. The first month I had to walk with the support of a cane.
Over the years, I've seen several knee specialists. One said I would become a knee replacement candidate in a few years. Two suggested that I get my knee scoped, although the procedure may not lead to any improvement in function. Another offered to inject a lubricant in my knee to lesson the pain. They all prescribed physical therapy, which did not work.
I alternate single and double steps on the stepmill for an hour at a stretch at varying levels, depending on my stamina levels for the day.
It's so intense that I do it only on alternate days, these days.
There's no better exercise in the world than this one. It's also a test to mental energy and how much an individual can withstand until breaking point.
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