This extreme sport can take you high—literally
Most of us don’t think much of it, but choosing to take the stairs to go up and down a couple of flights goes a long way in fostering a more active lifestyle. In fact, there is a sport based on this energy-saving and calorie-burning practice.
Though not a new phenomenon, vertical running has been building up steam worldwide for the past few years. It has been growing in the Philippines too with Citi Vertical Run, which is organized by Kerry Sports Manila and is part of an annual Asian circuit that holds its final race in Hong Kong. And while it is not yet a recognized category under the International Association of Athletics Federations, vertical running is considered by the International Skyrunning Federation as an extreme sport.
But as scary as “extreme sports” sounds, vertical running is actually kinder on the joints than flat racing. Kerry Sports Manila director of recreation Michael Montes explains, “It is difficult because you’re fighting against gravity, but there is less impact on your knees when you’re running up a flight of stairs compared to when you’re running forward on a flat surface.” This is because vertical running keeps a runner mindful about lifting their knees high enough for them to land safely and squarely on the next elevated step and thus avoid landing with most of their weight on one leg, which is what often causes knee problems among flat runners.
“Because it is often done indoors, vertical running is also temperature-controlled, and unlike in trail running, there is less chance of tripping on an uneven surface,” Montes adds. “In fact, in the past three Vertical Runs we’ve had, thankfully, we haven’t had any injuries occur during the race, no one suffering from heatstroke.”
Of course, as with any sport and physical activity, it helps any newbie to be prepared before they hit the stairs running, as even seasoned runners need to apply a different approach to vertical racing. Andrico Mahilum, currently the Filipino record-holder for the fastest vertical run, has been running marathons for years, but his first vertical race, which was the Vertical Run 2017, showed him the areas he needed to work on to improve his time.
“I trained for only a month for that,” he admits. While his time was impressive, especially for a first-time vertical runner (a little over nine minutes to run up 59 floors), Mahilum knew he could do better. The following year, he started training three months before a race and tailored his regimen to add routines that would strengthen his legs, particularly his quads and hamstrings. “I did squats, I jumped up on boxes, I did strength training,” he shares. He also worked on his core and arm strength so that he could stay upright and grip the handrails better while racing.
“A lot of times, long-distance runners think that vertical running won’t be much of a challenge,” Montes says. “But this is very different from running a marathon.” For one, a vertical race wouldn’t take hours to finish; according to Montes, a vertical runner can take on 60 floors within about 15 minutes, which no average person can do. “That makes the training mode quite different. In fact, compared to long-distance runners, rowers and cyclists—basically, athletes who are used to sustaining a spiked heart rate for longer periods—do much better at vertical races.” He recommends training with a Stairmaster or a Jacob’s ladder instead of a treadmill to build leg power. “Also, instead of running more, you run as if you’re sprinting.”
Mahilum himself would run up and down the steps at the Ultra stadium during his three-month prep for last year’s Vertical Run. But aside from running on an incline and doing strength training, he added swimming into the mix. “It was just to keep my muscles active without getting fatigued from doing the same thing over and over again,” he explains, “Overtraining can set you back too.”
Even as he built up leg strength, the elite runner was mindful about staying light on his feet and so he adjusted his diet accordingly. The biggest sacrifice, according to him, was switching from white rice to sweet potatoes. “You know how we Filipinos love rice, so that was really difficult,” Mahilum admits with a laugh. “But the body needs fuel that can sustain it longer without weighing it down, so eating complex carbohydrates is important.”
The changes he had applied proved to be effective because for his second Vertical Run, he tackled the same 59 floors but cut his original time by one minute, clocking in at 7 minutes and 57 seconds; he was behind by only a minute to the winner, Polish racer Piotr Lobodzinski who clocked in at six minutes and 56 seconds. Mahilum went on to join the final race in Hong Kong where he ran up 82 floors within 14 minutes.
He continues to be focused on cutting down his running time further. “I joined my first vertical race just as a challenge to myself to see if I could do it,” he shares. “It’s not easy but when you reach the top floor, you can look down and really see how far you’ve come. It’s an achievement that feels great.”
Anyone can get into vertical running but with necessary preparations, of course. Aside from checking in first with the doctor, proper gear is needed: Montes advises using cross-trainers instead of the typical running shoes because the latter are designed for running forward only. “Since you’ll be turning corners after running up one floor, shoes that offer more lateral support would be better.“
Stretching before and after running is also important. “And that shouldn’t be limited to just the legs. From your neck down, you should stretch your muscles to prevent cramping and even injury.” Carbo-loading the night before a race must also be avoided.
As for during the actual run itself, Mahilum advises keeping upright and avoiding bending forward to keep from tripping over the stairs. “Pace yourself so you don’t get too tired before reaching the last 10 floors. I also find that it’s better to take on two steps instead of one at a time because you don’t expend too much energy to cover only a very short distance.” Switching between running and walking up the stairs is more efficient too.
Whether you take it on seriously as a sport or more leisurely as an exercise routine, vertical running is pretty uncomplicated to get into. Simply skip taking the elevator the next time you’re going up a couple of floors and you’ve basically taken your first jab at it.
This is an August 2019 health and fitness post for the Garage Magazine website. Header image from Unsplash.