Tower running tips from Mark Bourne

Posted: October 19, 2019 in Training
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Mark Bourne Stairclimbing Australia

Mark Bourne – winner of the 2013 Empire State Building Run-Up, seven-time winner of Melbourne’s Eureka Tower Stair Climb, holder of numerous course records and one of the top stair climbers in the world over the past decade – is the right man to take tower running advice from.

Bourne spoke with Men’s Health (Australia) to give some expert tower running tips, including pointers on warming up, pacing yourself and establishing a rhythm during a race.

Here are some of the highlights:

The lead up to the race

‘You definitely don’t want to be training the day before the race. I might do a light jog two days before, but it won’t be anything strenuous.’

‘Have confidence in your preparation and don’t introduce new things into your training routine.’

Warming up

‘Some 10 or 20 metre sprints at about 75 per cent would be a good warm-up. If you can find a small single stairwell to run up then that will also get the blood pumping around your body.’

Eat light

‘It’s not like a marathon so you don’t need to go carb loading. The worse thing you could do is fill yourself up to the point of feeling sick.’

‘It’s a personal preference but I also have a good hit of caffeine in the morning.’

Mark Bourne towerrunning

How to run a stair race

Aim for a steady pace

‘You’re going to be tempted to race off as quickly as you can, but you need to take it steady. Start off conservatively with a pace that you think you can maintain. And don’t worry if you find yourself running parts of the race and walking other bits, it’s bound to happen.’

‘The lactic acid will build up and burn deep in your legs, if you have to slow down then just do it. Walking intensely for a few flights will serve you better than trying to run through a pain that you can’t shake.’

Two steps at a time and use the railing

‘Make use of the railing, it can assist you when you’re going around corners. The other thing professionals do is climb two steps at a time. Whether you are walking or running, always aim for a couple steps in each time you go forward.’

Establish a rhythm

‘It’s not just a physical battle but a gruelling mental slog. You need to find a zone where you can just concentrate on your stepping rhythm and tunnel your vision towards the goal of reaching the top.’

‘It’s best to ignore any progress and avoid looking at the stairwell numbers. From the word go, see how far you can get before working out how high you are, the numbers will only slow you down.’

For the full list of tips, including what to do after a race, check out Bourne’s interview with Men’s Health Australia.

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