| - |
Develop a training schedule to ensure that your body is well trained to take up the race challenge |
| - |
Training in a well ventilated stairwell or stair master at gym |
| - |
Do cross-training: running, swimming, gym work |
| - |
Do stretching before training begins |
| - |
Wear comfortable supportive shoes for training |
| - |
Wear light clothing for training |
| - |
Bring enough water for your training session |
| - |
Training method for stairs climbing: |
| |
| Round 1: |
Warm-up - walk up 20 fights at slow pace (4 to 5 mins). Take elevator or walk down. |
| Round 2: |
Warm up - Run up 10 fights (every other step and go half speed, 1 min). Rest 2 mins. |
| Round 3: |
Run up 10 fights (full speed and every other step, 30 to 45 sec). Rest 2 to 3 mins. |
| Round 4: |
Repeat Round 3 twice. |
|
