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Run Up the Empire State Building

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by Skippy

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by TumThanasan

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by World Challenges

About this challenge

Challenge created by:
World Challenges

Challenge for: all

Challenge goal: increase endurance

Challenge targets: whole body

Level: suitable for all competitors

Age: any age

What does this challenge involve?

The event: Every year, runners race each other up the 1,576 steps of the Empire State Building in New York, covering a vertical distance of 320m (1,050ft). The record time is nine minutes 33 seconds, set by Australian Paul Crake in 2003.

CHALLENGE INSTRUCTIONS: Spend ten minutes jogging on the treadmill and then head for the step machine. Most of these have a total step readout and allow you to adjust the steps per minute speed. Try to keep a constant pace for 1,576 steps, then compare your time with Crake’s record.

Expert’s tip: ‘Avoid shifting your body from side to side as you climb the steps, because this will over use the muscles in your lower back,’ says Andy Wadsworth, personal trainer and endurance coach to British Olympians. ‘Make sure you drive through each step with your leg muscles.’