Backpacking Training on Stadium Stairs

Train ahead of time for backpacking to avoid injury or sore muscles.

Train ahead of time for backpacking to avoid injury or sore muscles.

Taking a stroll through the woods while gazing at the birds may seem like a walk through the park. But when you strap a 25-pound bag to your back with enough water for you and the kids, the picture gets a little more tiring -- not to mention the hills and plateaus to climb. Rather than giving up on the backpacking idea -- or getting terribly sore -- train ahead of time using nearby stadium stairs. Ideally, the training would be three times per week for 45 minutes.

Items you will need

  • Backpack
  • Water bottles

Step 1

Run up the stadium stairs as fast as you can, taking two steps at a time if possible. Once you reach the top, recover as you return back down the stairs. Repeat running up and down the stairs for 20 to 45 minutes. If you feel too tired to complete this time interval, do as much as you can and work your way up slowly, adding five minutes each week until you reach 45 minutes.

Step 2

Put on a backpack once you’ve worked your way up to a 45-minute interval. Start out with an empty backpack. Add 2 1/2 pounds each week to the backpack until you reach 25 pounds. If you don't have weights, use water bottles full of water instead.

Step 3

Run up the stadium stairs and come back down as quickly as possible. Then run around the bleachers once. Run back up and down the stadium stairs. Repeat this sequence until you have been running for 45 minutes.


  • Warm up before exercising and cool down after exercising by walking or jogging for 10 minutes.
  • Stretch your back and legs after cooling down.


  • Talk to your doctor before starting any new exercises.

About the Author

Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.

Photo Credits

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