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Training Tips
Training Videos
Check out some great training videos to help show you the way to stairclimbing greatness. Check back frequently for additional videos and training tips. Videos are provided compliments of Bonza Bodies in downtown Denver.
| 1-2 Stair Step (Click Here) |
| Working the Arms (Click Here) |
Bull & Bush Running Club
Need a fun way to get ready for the Anthem Fight for Air Climb? Check out the Bull & Bush Running Club for a 5K run or walk along the scenic Cherry Creek Trail every Saturday morning at 10:00 AM. They have members of all levels and enjoy a free healthy breakfast provided by the Bull & Bush Pub after the run. For more information visit www.bullandbushrunningclub.com. Membership is free so check it out for a fun and healthy start to your weekend.
Other Helpful Training Tips
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Training should be similar to how you would prepare for a 5K or a 3.1 mile race. The Stair Climb will actually take less time to complete than a 5K (most people complete the Stair Climb in about 20-30 minutes)
- To be adequately prepared, you should aim to do 20-30 minutes of stair climbing activity three times a week prior to the race. If you do have access to a stairwell or staircase, try climbing the stairs repeatedly to get a full workout. After each ascent, take your time descending or use an elevator so as to avoid any lightheadedness, shortness of breath, chest pain or nausea.
- A common mistake in stair climbing is to ascend too rapidly which will cause you to experience shortness of breath or lightheadedness. It is absolutely to your benefit to take your time ascending the first 10 floors and climb slowly and stay relaxed. Otherwise you will experience leg fatigue and shortness of breath for the remainder of the climb. Once you find your pace you can ascend steadily to the finish line.
- Remember, this is not a running event, this is a stepping event, even for the fastest runners. If you try to hop up the stairs or run the entire way you will get tired very quickly and will not be able to pace yourself up to the top.
- Be sure to hydrate well before coming to the race (about 16 oz of water). Eat at most 200 calories of bread, banana or other similar bland food. You do not need to carbo load for this event.
- The stairwells are well-ventilated. However, the air is a bit dryer than outside, so you may find it beneficial to eat a mint or other hard candy BEFORE the event. Do NOT climb with any candy or other food in your mouth. The only thing you should ingest during the climb is water at the water stations.
- If you have asthma, please be sure to take any necessary asthma medication before the race. Also, it is recommended that you bring your emergency inhaler with you on the climb.
- Shoes that are designed for running are best for this event. Cross-training, aerobics or basketball shoes are a bit stiff or heavy for this event.
- And of course, be sure to be in good health and have a medical check-up approving you for participation in this kind of rigorous physical event before participating.
- Good luck - see you at the top!
