Welcome to the Mojo for Running podcast, episode number 111, stair climbing as cross-training for running.

Welcome to the Mojo for Running podcast. I'm the coach, Debbie Boyles, and this is the podcast for middle of the packers, regular people not afraid to work up a sweat, who embrace the outdoors

and that wonderful feeling of endorphins surging through their veins.

My goal is to provide the information you need to achieve your goals.

This is Debbie Voils.

Thank you for joining me today for episode number 111, stair climbing as cross-training for runners.

This is the fourth in a series of four episodes about cross-training.

The first was about cross-training as a whole, and the next two were about swimming and cycling.

Today, stair climbing workouts, how they'll benefit your running and your health, how to incorporate them into your training, and ideas for different ways to do a workout or to train with stairs.

Before we get to that, though, as you know, I always close out every episode with a quote.

Well, I just had to begin this episode with a quote about stairs because it applies so well

to something really important that happened just last weekend in the Olympic marathon.

I sure hope you got a chance to watch it.

Here's the quote.

Watch your step, but if you do fall, do so fabulously.

If you watch the marathon, then you know I'm talking about Meb Kufelski.

I've always been a huge fan, but when he fell right at the finish line of the marathon,

and then stopped to do some push-ups, then finishing, smiling,

and later commenting when he was interviewed, that his three girls were his gold medals.

Well, I just loved him that much more.

He's a great ambassador for the sport and a great example of how to handle things, how to fall fabulously when things don't go great. Okay, now on to our discussion of training on stairs.

If you're lucky, you may actually have your very own stairs right in your home. If not, maybe you live in an apartment or condo

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