Goa Tower Run

Take the Stairs!

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Tips & Tricks


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For any enquiries call Kim Sabir on +91 9511708507 / +91 8975841178


Participating in the Goa Tower Run 2019? Wear a good pair of running shoes: It's important to ensure that your shoes will provide sufficient cushioning to protect your back and legs from injury during both training and the race.

Take it easy in the beginning: Don't step train two days in a row for the first couple of weeks. Give your muscles and tendons a chance to adapt.

Warm-Up and Cool Down: You should warm up for five minutes before step training. Stretching before climbing will help reduce muscle tension and improve circulation. Don't forget to cool down after your workout.

Start Easy: Try walking or running five floors, take a rest, and do another five. As you get fitter, you can increase the number of floors and reduce the recovery.

Make it a routine: Make sure you step train at least three times a week. You won't really benefit if you do less than this. However, don't train if you're unwell, as this might increase the time you'll take to recover.

Use the hand rail: Use the staircase handrail to help pull yourself up... every little bit helps!

Train for time, not speed: Your training program should be designed to gradually increase the time you spend stepping, rather than how fast. Avoid drastic increases in your training time. If you trained for a total of ten to fifteen minutes, three or four times last week, don't increase this by more than ten minutes the following week.

Two steps: As you get fitter and stronger, try going up two stairs at a time – it's harder but faster.

Know when to stop: Stop if you start feeling unwell – it's a tough activity, so listen to your body.