SKATE TIP OF THE WEEK
Presented by Bont Skates
Inline secrets from the world's top skaters and coaches

This week's tip

Stair Running for Faster Feet
Cross-training for skaters

By Jake Sawyer
June 1, 2007

As a professional inline skater, one of the most important aspects of my training is what I do when I'm off skates. Like a lot of skaters, I devote some time to cycling. But another thing I like to do is stair running, which builds the fast-twitch leg muscles needed for sprints.

Here's my recommendations for adding stair running to your exercise routine:

1.) The Right Steps

Not all stairs work for stair running. Find stairs that aren't too steep or shallow. My team uses the stairs at the local high school's stadium. It's 40 steps up, which is about right. It also has several aisles, which allows all of us to run up and down at the same time.

2.) Proper Shoes

Wear the right shoes. This is vital. Without well-padded gym shoes, stair running puts too much pressure on your shins, causing shin splints. (I learned this from painful experience.)

3.) Balls of the Feet

Run up the stairs on the balls of your feet (the padded portion between the toes and the arch). Running stairs flat-footed or on your heels could cause shin or ankle injuries.

4.) Going Down

When you reach the top, immediately turn around and walk back down. This is the recovery phase. (Later, to make it a little tougher, you can also run down the steps.)

5.) Repititions

Start with three sets (three times up, three times down). Gradually increase the number of sets, along with your foot speed.

6.) Wind Down

Use the last two sets for a cool down. In other words, take it easy on the last two times up and down.

7.) Frequency

Repeat two or three times a week. That's what I do.

8.) Stuff to Bring

Stuff your bag with some liquids to stave off dehydration and a towel to wipe your brow. A music player can make it more fun.

...

Jake Sawyer is a member of the Team Bont North America/Rudy Project racing team. A 23-year-old resident of Irvine, CA, Jake finished second in this year's Texas Road Rash and won both of the Southern California's CBR Criterium races. This week he is in Colorado Springs, competing in the Outdoor National Speed Skating Championships for a berth on the U.S. World Team.

• Bont web site

Related reading:

• Skate Tip of the Week Archive.
• Beginners Guide to Outdoor Racing.
• Beginners Guide to Inline Skating.