Trail technique series
Stair Training for Trail Running
Plenty of trail races, UTA in the Blue Mountains among them, are full of stairs. Stairs are also one of the best training tools a city runner has, because they give you climbing and descending without a mountain.
- 1st place (50yr) UTA100K by UTMB, 2026
- Trail technique series
- Running form analysis included
How to climb stairs efficiently
How to descend stairs
- Quick, light steps, landing softly with a slightly bent knee
- Eyes a few steps ahead so you keep a steady rhythm
- Hand near the rail, especially when the steps are wet or uneven
- Go slower than you think you need to when your legs are tired
Stair workouts
| Workout | How to run it | What it builds |
|---|---|---|
| Stair repeats | 6 to 10 x one flight of 1 to 2 minutes at a strong effort, walk down | Climbing power |
| Up and down | 30 to 45 minutes continuous, steady effort up, controlled down | Climbing endurance and descending legs |
| Race simulation | A long stair set late in a long run, at race effort | Stairs on tired legs, like the end of a trail race |
| Step ups | Strength work with a box or bench, 2 to 3 sets each leg | Leg strength for climbing |
Stairs on race day
At the UTA100K by UTMB in 2026, the stairs drained me more than the climbs did. My uphill power was still good, but the stairs took a toll that showed up on the descents that followed. If your race has stairs, train on stairs, and train them late in long runs when your legs are already tired.
Keep stair sessions to once a week alongside your other hill work, and build the volume over several weeks. Leg strength helps too. See the strength routines for runners.
Questions runners ask
Is stair climbing good training for trail running?
Yes. Stairs give you climbing and descending without a mountain, and they are excellent preparation for races with stairs, such as UTA.
Should I take stairs one or two at a time?
For long flights, single steps with a quick rhythm are usually more sustainable. Double steps can work on short flights.
How often should I do stair workouts?
Once a week is enough for most runners, alongside other hill work, building the volume over several weeks.
How do I train for the stairs at UTA?
Do regular stair sessions, include stairs late in long runs to train tired legs, and add leg strength work such as step ups and split squats.
How should I go down stairs in a race?
Use quick, light steps, look a few steps ahead, keep a hand near the rail and slow down when your legs are tired.
Ready to train with a coach?
Talk it through with me on a free video call. No pressure, no lock in contract.