Climb to the Top – New Jersey Metro 

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Here are some additional training tips to get you started.

While stair climbing is in the category of functional training and is appropriate for all fitness levels, as with any exercise regimen, you should consult with your primary care physician prior to beginning this or any other training program.

Important Considerations:

Due to the intensity of this event, it is important to keep in mind your current fitness level: the training process is different for everyone. Before you lift weights or take your first practice stair climb, keep in mind your present health and fitness condition.  

• If you have recently started an exercise program (within the last 3 to 6 months) consider yourself a beginner. 

• If you have been training for longer, but are not a competitive athlete, you are at an intermediate level. 

• For those who consider yourself a competitive athlete and have multiple years of serious training, you are at an advanced level.

Training for Climb to the Top: 

When training to get in shape for this event, use the SMART principle:

Specific: use specific muscle groups, which should be strong for the purpose of this climbing event; such as quadriceps (front of the thigh) by performing squats and lunges.  Hamstrings (back of the thigh), by performing leg curl (if you have a leg curl machine at your disposal), lateral lunges for the inner thigh/adductor muscles.  Walk 2-3 miles/day either outdoor or on a treadmill.  Also, add stair climbing to your routine.

Measureable: in order to avoid over training, train two days, then, rest one day.  If you are a beginner, start your training by walking; instead of jogging/running.  Start your training with 15-20 minute walks for 2-3 weeks, before progressing to jogging, then, running.

Attainable: Set goals that are attainable. Try not to set your expectations of achievement too high, which could lead to disappointment and frustration if you fall short of the intended goal.\

Reasonable: Be reasonable when setting up your training program for this event. Once you have assessed your fitness level, you should ascertain how many flights of stairs you can climb in a week, two weeks, and so on.  Once again, to prevent the risk for injury, be reasonable, and remember…this is not a competition, while you might want to challenge yourself to keep up with the crowd, don’t forget to have fun!

Time bound: Lastly, leave yourself plenty of time to train for this event.  Do not procrastinate; then, decide to start training last minute.  The more time you allow yourself for training, you will be able to pace yourself, and reduce the likelihood of an injury.

Warm Up:

First do a light warm up to gradually increase your heart rate and bring blood to your muscles. You can do the warm-up in place or moving. Spend 5 to 10 minutes warming up. Examples are walking briskly, jogging in place, marching, butt kicks and high knees. 

Dynamic Stretches:

Active or dynamic stretches are an excellent way to prepare your muscles for the workout. These should be performed slowly and easy. Do 10 to 15 repetitions. 

Examples are forward and backward hip swings, side to side hip swings, hip flexor stretches, and calf stretches.

Static Stretches:

Your workout should end with static stretches to increase length of your muscles and help with muscle soreness. The stretches should be gentle and never painful. Hold the stretch for 20 – 30 seconds and repeated 3 – 5 times. 

Examples are calf, hamstring (back of thigh), hip flexor (front of hip), quad (front of thigh), and glut (buttock). 

In addition to consulting with your primary care doctor, it is important to consider the following before you begin this stair climbing event: 

Are you:
Pregnant. 
Older than 65. 
Sedentary. 
Overweight. 
Have diabetes. 
Have high blood pressure. 
Have a heart condition. 
Have any injury or health condition that may affect your ability to safely complete the stair climb. 

Sources:
Dudley Alcidas
Certified Corrective Exercise specialist-NASM
NASM (National Academy of Sports Medicine
American Lung Association