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