How to run faster – my training for stairs

As you may know, 2 months have passed since they train seriously for the vertical of the Eiffel tower. A race that is a real challenge for me from my breakdown of the cross ligament. A revenge to take !!! Overall, since I was preparing myself last year for the 2016 edition, we could say that almost 1 year 1/2 have passed that I prepare it !!

To face this hard struggle and to push me a little further in the effort, I train with a coach … the legendary Fred !!! And yes, I also need someone to kick me when it is difficult, go further, overcome myself, run faster.

My training for stairs to run faster

With Fred, we found an interesting point to train, 2 steps from the Eiffel Tower, Rue Beethoven. In fact, a painful hyper point, 94 steps !!

This implies buds between 15 and 20 times … which represents about 1,500 steps to climb. Help !!!

To draw all the advantages of this training for the stairs you have to work for series (but not every day you have to let the muscle rest!).
A current series to work the speed, namely the speed, here you have to call your cushioning and set the stairs on tiptoe. A 2 -phase series for 2 steps to work on Power, where I feel more comfortable. A 3 -phase series for 3 steps to work the strength, be careful here to mount in support of the heel, to take butts, thighs, calves and abdominals !!

But this is only the first part of the training! YES …

It is therefore a question of working the supports, a reinforcement work. As Fred would say “these are the serious things that begin”.

A series of foot, alternating the right foot and left foot, the right foot is more difficult for me from my injury since it is necessary here to look deep in the support of the knee and ankle.
A series in Jump Squat to work on tone. And finally with style !!! A 2 passages of 2 steps for 2 steps as quickly as possible, to work a very important thing about the mind !!

To be at the top for the vertical of the Eiffel Tower, I make this training of the stairs once a week accompanied by a race, a fitness session and a yoga session to stretch the muscles and relax.

Many of you followed my training for the stairs last Monday live on my YouTube channel.
You could see how difficult I had, how difficult it was, how the last steps are the most difficult. But everything is to keep your goal in sight, whatever it is! However, for anyone, as soon as you do fractional, it is difficult. It was also the goal of this session. Regardless of its level, you can always push yourself and progress in the race. Whether you are a beginner or confirmed.

https://www.youtube.com/watch?v=rv1qnvfw9y

And above all I was able to see as much as my calves made the war …
The pains are normal, beginners or large sportsmen, they are inevitable. My remedy for me is a good dose of massage and above all a lot of water. Everyone has their own way of doing good and remedy for these muscle pain. A tip I can give you is to avoid lengthening too much after training, they are sufficient from 3 to 4 minutes, without forcing. You can reach a longer stretching session, 1 hour per week, at a distance from other training sessions.

What is the training for the stairs for?

To answer many of your questions, do the stairs train what to train on a staircase? Well, it’s a lot. A scales training allows you to work in cardio and strengthening. In essence, it allows you to earn energy, speed and resistance. The remedy is faster and longer.

I assure you that these first 2 months of training allowed me during my 10 km 2 weeks ago, not to feel fatigue in the first 3-4 kilometers and to run faster, a real mental advantage !!

My advice for the formation of the success stairs

The first thing to know is that this type of training quickly downloads sugars in the blood and muscles, so it is essential to eat something a little sweet (natural sugars = fruit) 2 hours before training. Walnuts for fats and proteins + a banana for sugar. And water! This will make you save hypoglycaemia during training or to break immediately after launching you on everything that is edible !!

Before starting a staircase training, you must first warm up. Run from 10 to 15 minutes at a fresh rhythm, we are not trying to perform but to heat its muscles. The risk is to hurt the knees or ankles.

During a fractional: recovery time is very important! Each descent make sure to breathe well, to resume in silence.

I know that afterwards you will surely be perforated !! But after a workout for the stairs we use 5 minutes to unroll the legs and do not stretch more than 3-4 minutes. And the time comes for comfort: we make a good hot shower and above all we drink a lot of water rich in baking soda !! Like Quézac, Vichy Célestin or St Yarre. They will reduce the acidity of the body and promote recovery.

Compression socks

My little advice is the compression socks! This type of training swells the feet and paralyzed the calves. The compression will increase the blood and bring you a lighter leg feeling.

If you also want to train in the steps, know that my “scales” training is always available on my YouTube channel. It can motivate you (especially to see that I too go to fight) or simply inspire you in your training.

Good luck and good work!