Why do some people race up skyscraper stairs for fun?

There is something wonderfully absurd about running up the inside of a building that has perfectly good lifts. And yet every year, thousands of people pin on a number and head for the fire stairs.

Tower running is a real sport

One of the best-known races is the Empire State Building Run-Up in New York. According to Baruch College's NYC data pages, it was first held in 1978, sends racers up 1,576 steps to the observatory on the 86th floor, is organised by the New York Road Runners and is entry by invitation only.

The sport has grown well beyond one building. The Towerrunning World Association describes itself as the only worldwide governing body for stair running, says more than 300 stair running competitions are organised worldwide each year, and runs a world ranking and a tour of races, with world and continental championships too.

Events range from elite races where people sprint up skyscrapers to charity climbs in towers, stadiums and hotels where most people walk the whole way.

Why people love it

• It is short. A tall building takes minutes, not hours. The effort is intense but it ends soon.
• It is honest. No downhill to coast, no drafting, no tactics beyond pacing. Just you and the next step.
• The view. You finish at the top of a city you usually see from the ground.
• It is odd. People like a good story, and "I ran up a skyscraper" is a very good story.
• It is for walkers too. In most charity climbs, a steady walk with a hand on the rail is the most sensible pace.

What a stair race is like

Racers usually start one by one or in small waves, a few seconds apart, so the stairwell does not clog. Experienced climbers often take two steps at a time and pull on the handrail. The air is dry, the stairwell repetitive, and every landing looks the same, so many people count floors in chunks.

The main beginner lesson is pacing. Going off fast feels great for a few floors and terrible for the rest. Start at a pace you could sustain for the whole climb, then speed up near the top if you have anything left.

Stairs as everyday adventure

You do not need a skyscraper. Stairs are one of the most underrated playgrounds in any town:

• City stair walks. Many hilly cities have public staircases connecting neighbourhoods: think of the stepped lanes of Italian hill towns, or the long climb to a viewpoint. Make a walk out of linking them up.
• The office stairs. Taking the stairs a few floors at work is a small daily choice. Our piece on moving more with a desk job has more ideas.
• Stadium steps. Some open stadiums allow walking or running the stands at quiet times. Ask first.
• A local challenge. Count how many times you can climb a familiar staircase in a set time, or simply climb a tall one at a steady pace without stopping. Revisit it in a month for fun.

Doing it sensibly

• Hold the rail, especially on the way down. Descending is when people stumble.
• Respect other people. Public stairs are for everyone; keep to one side and give way.
• Start gently. If you are new to stairs, walk rather than run, and take a breather at the landings.
• Check before entering a race that you can manage the climb comfortably at your own pace; if you have any health concerns, ask a doctor first.