Running Vs. Climbing Stairs: Which Is Better and Why

Both running and climbing stairs are great exercises but which one of them is better and why? Know the answer in this article.

Chanchal Sengar
Written by: Chanchal SengarPublished at: Aug 11, 2019Updated at: Jun 25, 2021
Running Vs. Climbing Stairs: Which Is Better and Why

Both climbing stairs and running are amazing exercises with supreme health benefits. Both of these tones your body especially the lower half, if done on an everyday basis. However, there are a lot of debates on which out of running and stair climbing offer maximal benefits. After a lot of research, it was concluded that climbing the stairs offers more advantages than running or brisk walking. You would see a lot of people climbing the stairs as their morning exercise routine. Here are the advantages of climbing stairs over running.

Higher Intensity

Both climbing and running are great forms of aerobic exercises which burn excessive calories. But climbing is more beneficial as it required higher intensity. This activity needs vigorous speed and practice and therefore it is highly intense as compared to running or walking.

However, you should climb the stairs quickly to enhance the benefits.

Allows Vertical Movement

benefits of climbing stairs

While walking and running are practice in a horizontal pattern, climbing the stairs has a vertical pattern. Your body is moved vertically which forces your muscles and increases the resistance. Thus’ it strengthens the entire lower part of the body.

As you are going against the pull, your leg muscles are exercised and stabilized. Climbing makes your legs go through intense push which, therefore, strengthens and tones them.

Lesser Impact

With running, the pressure is put only on feet while with the exercise of stair climbing, your legs, knees and ankles, all are exercised equally. Therefore the impact is equal on all the parts.

Also read: Drink Coffee Before Workout To Yield Better Results

Easy to exercise


All you need is stairs to perform this exercise at any time anywhere! You can easily find stairs on the premises of your home, building, streets or office. You can do this whenever you feel like exercising without having to out extra efforts to go to a part or gym.

It is also great if you ditch elevators and climb stairs as this will help you a lot. In addition to this, you do not dress up special for climbing stairs. You should be comfortable, that’s the only condition.

Quick Benefits

Climbing stairs provide instant benefits which you would feel immediately after work out. Climbing with high speed provides three times better results as compared to running. One hour of stair climbing can burn up to 1000 calories.

benefits of running

Also read: Your Post-Workout Routine Should Consist Of These 4 Things

No Boundation of Weather

You don’t have to worry about harsh weather conditions with climbing stairs. You can opt for indoor staircases if the climate outside isn’t favorable for a run. Thus, climbing is the most easy exercise that you can do irrespective of the circumstances.

Overall, these are the advantages of climbing stairs over running and/or brisk walking:

  • Build and tones the muscles of the lower part of the body
  • No special equipment required
  • You can do it any time anywhere
  • Readily burns fat and calories
  • Improves heart rate
  • Helps in building muscle mass
  • Regulates cholesterol levels
  • Boosts energy and stamina

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