Vertical training is exactly what it sounds like: deliberately incorporating upward movement into your workout. Unlike "flat" running, every step up forces your body to fight gravity, which changes the muscular demand, the cardiovascular load, and the mechanical stress on your joints. There are plenty of reasons why you'd want to add vertical training of some kind into your routine.
It gives you stride power and explosiveness
Each step up is essentially a single-leg press against gravity. That builds the kind of explosive hip extension that makes you a stronger pusher-off at ground contact. Sprinters have used stadium stairs for decades for exactly this reason. You don't need to be a sprinter to benefit from it.
It increases your mental toughness
There's a reason the stairs are the end of the "Rocky" training montage. Training yourself to stay composed and keep your form when your legs are screaming is a skill that pays off in all areas of your life.
These are my favorite stair workouts
With all that in mind, here are the stair workouts I like to do when I'm training for a race. Ideally, you'll warm up for at least five minutes before you start climbing.
A posterior chain focused stair workout
After your warm-up, run up one flight hard, and then walk down slow. Run two flights hard, walk down. Build up to five or six flights, then work back down. Rest 60–90 seconds at the bottom between sets.
And intervals stair workout
This one you can do on a machine or outdoors. Do 8–12 repeats of hard uphill effort for 20–30 seconds, followed by 90 seconds of easy descent and recovery at the bottom. You should be working at a 9 out of 10 effort on the way up. (For experienced runners, this is the stair equivalent of track 200s: short, sharp, and effective.)
The bottom line
Be like Rocky. Seriously, when I'm training for a race with any significant elevation, stair work is non-negotiable. But even if your goal race is completely flat, the posterior chain strength and raw efficiency of stair intervals will make you a better runner on any terrain.
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