Stair Climbing vs Running: Benefits of 2 Exercises in 2020

by On Nov 6, 2019


Stair Climbing vs. Running


Stair climbing builds muscles in the lower body and burns calories.

Benefits of Stair Climbing


Vertical Movement



Your leg muscles must repeatedly lift your body against the pull of gravity. In addition, your muscles must stabilise and balance, which puts even more demand on the muscles in the lower body.

Stair Climbing vs. Running

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Faster Benefits



You burn about 0.17 calories for every step you climb and every stair descended burns about 0.05 calories on average. If you are heavier, the more calories you'll burn and walking up stairs in high heels is a better calorie burner, but it's not recommended for your posture and wellbeing overall.

Weather Considerations



Stair Climbing vs. Running

Less Impact

Stair climbing exposes the legs, ankles and knees to less pressure than running on concrete. Running places a considerable amount of pressure on the feet, as well.


Intensity Matters




  • Build and tone and muscle
  • No need of any special equipment
  • May be incorporated at any point throughout the day
  • Burns fat and calories
  • Increases heart rate
  • Builds lower body muscle mass
  • Reduces cholesterol levels
  • Increases stamina and energy

How Many Stairs Should I Climb For A Good Workout?



There are many factors that can influence the calories-burned-climbing-stairs question, such as the person’s current weight, the rise of the steps and the time of the climbing workout.

Is Climbing Two Steps at a Time Better?

Climbing two steps at a time will give your leg muscles and buttocks a more strenuous workout and burn more calories per minute.

However, the longer stride can be risky if you have poor balance, knee problems or short legs which may increase the chance of injuries. Mix your workout by changing from single-step to double-step climbing for a better balance.

Disadvantages of Climbing Stairs

Although stairs climbing is a great cardio exercise, it may not be suitable for everyone. So you should take note of these disadvantages of stairs climbing:

  • Stair climbing can work your leg muscles, but it doesn't address other muscle groups in your body.
  • For people with problems in the bones or soft tissues of their knees, climbing stairs might cause further injury.
  • If you are overweight or have knee problems, running and climbing stairs must be done in moderation.

Converting Steps to Miles

Climbing a flight of 10 steps of stair is equivalent to taking 38 steps on level ground, according to a professor in the department of kinesiology, recreation and sport studies at the University of Tennessee.

With 2,000 steps to a mile, you’d need to climb around 50 flights to equal a single mile walked according to the expert. Another suggests a number closer to 350 flights to a mile.

How to Start Stair Climbing For Exercise

Experts recommend that when you begin stair climbing for exercise, you should start slow. Start with a 10 minute session three times per week of stair climbing and slowly build up to more time as your endurance increases.


Stair Climbing vs. Running




A major purpose in cross training is to increase aerobic activity by using muscle groups that are not utilised when running. Stair climbing targets the gluteal muscles and quadriceps. By strengthening these muscles, you will increase power and strength for running.




Stair Climber vs Treadmill

If you don't like to use the stairs for training, you can choose to use the stair climber or treadmill.

A stair climber is a cardio machine consisting of either two foot pedals or a set or revolving stairs. A stair climber is a low-impact machine, which is ideal for people with leg injuries and joint issues.

An incline on a treadmill can stimulate hills and terrain changes that come with outdoor walking or running. Treadmills can increase in inclination from 0 to 35 percent.

The treadmill is higher impact than the stair climber, especially when you increase the speed.

If you don’t have any leg injuries and joint issues, the treadmill incline walking would be a better choice for you. Otherwise, the stair climber may be more suitable for you.

Nonetheless, climbing the stairs is still the most effective in terms of improving heart and lung health than the stair climber.

More About Stair Climbing

Does stair climbing help running?

Yes. Stair running changes things up as you'll not only use different muscles, but you'll engage your brain. Running stairs also taxes your body more than running hills and can improve your VO2 max which allows you to run harder and longer.

Is stair climbing cardio?

Yes. Stair climbing is a great cardiovascular exercise that burns lots of calories, while developing both strength and power. It’s a great way to strengthen and tone your legs – from your calves to your butt usually without the impact commonly associated with jogging, running or sprinting.

Is running up stairs a good workout?

Running stairs is an effective high-intensity workout that builds speed, power, agility and cardiovascular fitness. Running stairs is efficient because it targets many major muscle groups and is an excellent workout which can burn 889 calories per hour running upstairs for a 64 kg person.

Can you run stairs everyday?

Running stairs is considered a hit intensity workout and it’s not recommended to do it continuously for more than an hour. You should break up your stair running workout in intervals to allow your heart rate and muscles time to recover.


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