Q: Training for the sixth annual Anthem Fight for Air Climb could be a great way to start the New Year while also contributing to a good cause. Do you have some tips on how to get ready? — Liz Toohey, special events manager, American Lung Association, Denver
A: Crowds usually gather at the elevators, not on the stairs of busy office buildings. But on Feb. 27, 2011, at the Republic Plaza in downtown Denver, more than 2,000 people will pay for the privilege to climb 1,098 steps — 56 stories — to raise money for the American Lung Association in Colorado. This is the largest American Lung Association stair climb in the country and takes place in the tallest building in the Rocky Mountain West.
Climbing this many flights is a challenge at a leisurely pace, let alone as a race.
The physical benefits of stair climbing are legion: weight loss, improved blood circulation, bone density and cholesterol, stronger aerobic and anaerobic endurance, and better agility, to name a few. Since it can be performed anywhere there are stairs, groups as diverse as athletes, business travelers and office workers often employ this exercise to both get — and stay — in shape.
It is an intense workout for both the cardiovascular system and the primary climbing muscles (the quadriceps, buttocks, arms and core). People squeezed for time find climbing stairs to be very efficient, because they use as many calories in 15 minutes as they would in a 30-minute jog.
Would-be participants should do 20-30 minutes of stair climbing three times a week at least four to six weeks prior to the event. Since you will be pulling down on the handrail as you are running/walking up the stairs, as well as taking corners, actions that involve a lot of arm and core strength, American Lung also suggests adding some strength training, focusing not only on the legs but also on the arms and core. Recommended exercises: pull-ups, dips, lunges and squats. To bolster your cardiovascular capabilities, try running up hills in the park, bicycling and jumping rope.
Most people walk this event, with the average climber taking 15-20 minutes. Special events manager Liz Toohey also emphasizes that any interested people should participate regardless of conditioning.
“We have had overweight participants, individuals with chronic obstructive pulmonary disease, do the event with their oxygen tanks on their back, and firefighters in full gear,” says Toohey. “I hear a lot of people say that they could never do that, but I assure people that with a little bit of work, they can do it.”
During any stair climbing, maintain good posture (no rounded shoulders) and push through the heel and midfoot, rather than the ball of the foot, to better utilize the muscles of the thighs and butt. Walking and running up stairs is generally considered to be a good exercise for knees, but if you have concerns about yours, discuss them with your physician before taking on this form of exercise. Because coming down steps means your knees will be used as brakes against gravity, it is recommended that you take an elevator after your run. If an elevator is not available, proceed slowly and carefully to avoid overloading the knees.
Participants can register as teams or individuals at: for $35 (with a $56 fundraising minimum).
The American Lung Association in Colorado provides training tips at: ; or 303-388-4327.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
