TAK­ING FLIGHT

Stair-run­ning know-how from Suzy Wal­sham, eight-time win­ner of the Em­pire State Build­ing Run-Up.

Runner's World South Africa - - HUMAN RACE -

1. PREPERATION

If you’re go­ing to race on stairs, train on stairs. Start small and build from there. If you at­tempt 40 storeys straight off, you’ll fail, and it will knock your con­fi­dence. Far bet­ter to do 10 floors, then have a rest. 2. WALK/RUN

Walk­ing two stairs at a time is faster than run­ning one at a time, so aim for this. Run­ning up the steps two at a time, as I do, is quite tough for the be­gin­ner; but it is pos­si­ble with some prac­tice. 3. FULL-BODY WORK­OUT

In races with a handrail, use it to pull your­self up. It’s al­lowed, and it helps take some of the load off your legs. Tech­niques vary; some run­ners use a dou­ble hand­hold to haul them­selves up. 4. START SLOWLY

Start far slower than you think you need to. If you go too fast you’ll blow up – which, I can tell you, is hor­rific. I try to main­tain a con­stant pace and rhythm all the way up, but some peo­ple get overex­cited.

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