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A tower runner racing up stairs

Tower running is a sport which involves running up tall man-made structures. Usually the races take place on the internal staircases of skyscrapers, but the term can cover any foot race which involves a course that ascends a man-made structure.

Tower running races often take place at the world's tallest structures, including Taipei 101 (Taipei), KL Tower (Kuala Lumpur), Willis Tower (Chicago), CN Tower (Toronto), Eiffel Tower (Paris), Varso Tower (Warsaw), Tower 42 (London), Eureka Tower (Melbourne), Swissôtel (Singapore), the Empire State Building (New York), the Bitexco Financial Tower (Ho Chi Minh City), and the Torre Colpatria (Bogotá). Races are held in either time trial or mass-start format and attract elite athletes from various sports, often with large sums of prize money.[1]

The results of more than 160 races on all continents are evaluated each year for the Towerrunning World Cup. The most important – about 15 so called "Masters Races" – have a predefined factor of 1.5 to 4, whereas all other races are given 0.5 or 1 depending on the class and internationality of the participants.

History

[edit]

One of the first known reports of stair running took place in London, England in 1730. A barman at the Baptist Head Tavern on the Old Bailey took part in a challenge to see if he could run up the 311 steps of the Monument to the Great Fire of London and back down again in three minutes or less. He managed to complete the challenge in 2:32, which was deemed ‘an extraordinary performance’.[2]

The first recorded competitive stair race was held on Bastille Day (14 July) 1903 in Paris. Organised by a publication called Revue Sportive, the event took place on the steps of the famous Rue Foyatier in the 18th arrondissement of the city.[3]

In 1905 the first known tower race was held at the Eiffel Tower. It took place on Sunday 26 November and was organised by a publication called Les Sports. The magazine's aim was to pit champions and elite athletes from various sporting traditions against each other in the ultimate test of fitness. Runners, cyclists, footballers plus amateurs were all among the 283 people who took part in the first ever tower race.[4]

The event was repeated again in 1906, and the course record was broken.[5] Further events followed at the Eiffel Tower in 1946 [6] and 1995.[7] After a 20-year break, tower running returned to the Eiffel Tower in 2015 with the inaugural La Verticale de la Tour Eiffel event. That race has now become one of the premier events on the tower running circuit.

In 1968, the sport made its debut in the United Kingdom. Teams from the University of London and the University of Edinburgh went head-to-head at the BT Tower in London, with the Edinburgh team taking victory.[8] That inter-university event was repeated in 1969 and 1970, after which there were years of inactivity for the sport in the UK.

Tower running made its debut in the United States in 1978, when Fred Lebow organised the first Empire State Building Run Up (ESBRU). The ESBRU event has run every year since, except for being canceled in 2020 due to COVID-19, and is the longest continuously running stair racing event in the world.[9]

Several more races popped up in the US, and at other venues around the world, such as Singapore,[10] throughout the 1980s, and the sport has been slowly growing since.

2015 saw the inaugural World Championship in Doha, Qatar, with Andrea Mayr (AUT) and Piotr Łobodziński (POL) crowned champions. The 2018 World Championship was held on 5 May at Taipei 101 in Taiwan. Piotr Łobodziński (POL) retained his title, while Suzy Walsham (AUS) won the women's title. The planned 2020 World Towerrunning Championship event at Taipei 101 was cancelled due to the COVID-19 pandemic.

See also

[edit]

References

[edit]
[edit]
Revisions and contributorsEdit on WikipediaRead on Wikipedia

Tower running

View on Grokipedia
from Grokipedia
Tower running, also known as towerrunning or , is a competitive in which participants race to ascend the internal staircases of tall man-made structures, such as , as quickly as possible, testing endurance, leg strength, and cardiovascular capacity. Unlike traditional , it emphasizes vertical elevation gain, with races typically spanning hundreds or thousands of steps without the use of elevators or external aids. The sport's origins date back to at least 1905, when the first recorded stair climbing championship took place at the in . It gained significant traction in the United States in 1978 with the inaugural Run-Up, organized by —the founder of the —which has since become one of the most prestigious annual events, drawing elite athletes to climb 1,576 steps over 86 flights. Globally, tower running expanded in the late 20th and early 21st centuries, with events hosted in iconic structures like Taipei 101 in , evolving from informal challenges into organized competitions that often support charitable causes. The sport continued to grow after 2019, including the 2024 Towerrunning World Championships at Taipei 101. The Towerrunning World Association (TWA) serves as the international governing body, maintaining rankings, certifying events, and organizing the Towerrunning World Championships, which were first held in 2015. More than 300 tower running competitions occur worldwide each year, spanning continents and featuring diverse venues from historic towers to modern high-rises. Participation has grown steadily, with data from 2014 to 2019 recording 28,203 race finishes by 24,007 unique athletes across TWA-sanctioned events, peaking in 2018 and showing an increasing involvement of women, who outnumbered men in 2019 finishes. Performance in the sport typically favors men, who achieve higher average speeds (1.06 km/h versus 0.85 km/h for women), though speeds decline with greater elevation but stabilize around 90 floors, highlighting the physiological demands of sustained uphill effort.

Overview

Definition and Basics

Tower running, also known as vertical running or racing, is a timed in which participants race upward through the internal stairwells of tall man-made structures such as , towers, or office buildings. According to the statutes of the Towerrunning World Association (), the for the , towerrunning is defined as a running discipline where competitors cover a track that includes a , with comprising more than 50% of the winner's time and a minimum of 100 upward required. Events emphasize vertical gain, often spanning hundreds of floors in a single ascent. The core mechanics of tower running involve one-way upward races, where athletes ascend without using elevators, external aids, or descending sections that exceed the upward effort. Races are strictly timed from start to finish, focusing on speed and against , with often measured in metrics such as floors per minute to gauge athletic output. This structured format distinguishes tower running from casual or general , which lack competitive timing, organized events, and standardized benchmarks like vertical speed. Instead of varied outdoor , tower running occurs in controlled indoor environments, prioritizing explosive power and cardiovascular capacity in a high-intensity, repetitive stair ascent. Participants typically use basic, lightweight equipment to optimize mobility and comfort during races. Essential gear includes running-specific shoes for grip and support on , such as models designed for , along with moisture-wicking clothing to manage sweat in enclosed, humid stairwells. For longer events involving multiple laps or extended vertical climbs, hydration packs may be employed to sustain energy without interrupting the ascent. No specialized protective gear is required, as the sport relies on standard athletic apparel to facilitate rapid, unencumbered movement.

Global Popularity

Tower running has seen remarkable growth in its global footprint, with more than 300 events organized annually across over 30 countries on all continents as of 2025, drawing thousands of participants worldwide each year. In 2025, the Towerrunning Tour continues with events worldwide, culminating in the Tour Final at . The participant base is diverse, comprising athletes competing for world rankings, recreational amateurs seeking personal challenges, and corporate teams fostering team-building through vertical races; participation has notably increased, comprising approximately % of finishes in TWA-sanctioned events from 2014 to 2019, with women outnumbering men in 2019. Culturally, tower running embodies urban endurance and resilience, often serving as a platform for charitable causes, such as for and organizations—for instance, events like the Oxfam TowerRun in support global aid efforts. The sport has garnered mainstream media attention from outlets like and , which have featured its grueling competitions and athlete stories, further boosting its visibility and appeal. The sport thrives in regional hotspots, particularly in where events like the in and the Sky Race at in attract thousands of international competitors; in , and stand out with races at landmarks like the and Warsaw's Rondo 1; while in , the and host flagship competitions such as the Run-Up and the Climb.

History

Origins

The origins of tower running trace back to the early , with the first documented competitive event occurring on November 26, 1905, at the in . Organized by the French newspaper Les Sports to promote and public interest in athletic pursuits, the race required participants to ascend 729 steps to the tower's second platform. Cyclist Eugène Forestier emerged victorious, completing the climb in 3 minutes and 12 seconds, marking the inaugural formal tower ascent as a sporting challenge. Prior to widespread organization, informal stair ascents influenced the activity across and , often tied to landmark visits rather than timed competitions. Visitors to the accessed its interior staircase, comprising 897 steps, starting from its opening in 1888, though an elevator was introduced the same year, making stairs optional for informal ascents thereafter. Following , similar non-competitive stair challenges appeared at European towers, reflecting post-war emphases on health and recreation amid urban reconstruction efforts. Throughout the pre-1970s era, tower running remained a scattered phenomenon limited to local, ad hoc challenges in major cities, lacking standardized timing or rules. In New York, athletes occasionally used stairs for training, such as track teams practicing ascents in tall buildings during the mid-20th century. London saw isolated events, including early organized attempts like the 1968 GPO Tower race, which involved climbing 798 steps but without broader coordination. The transition toward tower running as a recognized gained momentum in the , influenced by the burgeoning marathon running communities that emphasized endurance and community events. This period's growth in organized , including increased participation in established marathons, laid the groundwork for vertical challenges to evolve from isolated feats into structured competitions.

Major Developments

The marked a pivotal moment in organized tower running with the inaugural Run-Up in 1978, organized by , president of the Club. This event ascended 1,576 steps to the 86th floor and quickly became an annual fixture, fostering early interest and participation in stair-climbing competitions across . In the and , tower running began spreading internationally, with races emerging in —such as the Run-Up at the in and the Towerrun at the in —and in , exemplified by early stair events at landmarks like . Informal associations formed during this period to coordinate growing numbers of local races, laying the groundwork for broader organization amid increasing global participation. The 2000s saw significant professionalization, highlighted by the establishment of the Towerrunning World Association (TWA) in the late 2000s, which began regulating international competitions and launching the Towerrunning World Cup series incorporating over 50 events worldwide. This era also integrated tower running into multi-sport calendars, elevating its status as a recognized discipline. Entering the 2010s, the sport experienced a surge in high-profile events, including the annual Taipei 101 Run-Up in Taiwan, which debuted in 2005 but gained momentum post-2010 as one of the world's most demanding races with 2,046 steps to the 91st floor. Stair climbs at ultra-tall structures like Dubai's Burj Khalifa began with a physical challenge in 2022 as part of the Dubai Fitness Championship, covering 160 floors. The COVID-19 pandemic caused widespread delays and cancellations from 2020 onward, but a strong rebound occurred by 2022, with events like the Towerrunning European Championships and Taipei 101 drawing record entries as restrictions lifted and enthusiasm returned. Post-2022, the sport continued to expand with the Towerrunning Tour 2025 featuring over 120 events worldwide, culminating in the Tour Final at in November 2025. Key races included the 18th Taipei 101 Run-Up in May 2025 and the 47th Run-Up in October 2025, alongside the Towerrunning Championship in February 2025, reflecting sustained global growth as of November 2025.

Competitions

Event Formats and Rules

Tower running events typically involve timed ascents through the stairwells of tall structures, such as or towers, where participants start at ground level and aim to reach the top floor or roof as quickly as possible. The primary metric is the athlete's finishing time, though vertical elevation gained (in meters) may also be recorded to standardize comparisons across venues. Races are conducted on for at least 50% of the total duration based on the winner's time, with a minimum of 100 upward steps required to qualify as a towerrunning event under Towerrunning World Association () guidelines. Competitions feature various categories and divisions to accommodate different skill levels and demographics. Standard divisions include open categories for men and women, often segmented by and status; for example, groups may limit entries to top qualifiers based on prior performance times. Age-based divisions are common, such as (10-19 years), groups (20-39, 40-49, 50-59), and senior (60+), with championships awarded if sufficient participants from multiple nations qualify. Team formats, including relays with 3-5 members alternating ascents, and charity or corporate teams (typically 15-20 runners), provide inclusive options for non- participants, sometimes with handicaps like staggered starts for s. Regulations emphasize safety and fair play, enforced by standards across sanctioned events. Participants must use exclusively, with no elevators, escalators, or external aids permitted; assistance from spectators, such as pushing or guiding, results in immediate disqualification. Shortcuts, like skipping steps in prohibited ways or unsafe behaviors (e.g., reckless passing), lead to penalties including disqualification. Races employ electronic for accuracy, and doping is monitored under World Anti-Doping Agency (WADA) protocols where applicable. All competitors must complete a health declaration, and events require referees to oversee compliance. Variations in event structures allow for diverse competition styles while adhering to core TWA criteria. Single-tower races dominate, but multi-stage series—such as preliminaries (individual time trials), semi-finals, and finals (mass starts)—are used in championships to qualify top athletes. If descents are included, upward elevation must equal or exceed downward to maintain focus on climbing; however, pure ascent events are standard, with descent-inclusive formats being rare. Alternative challenges, like one-hour vertical height ascents measuring maximum meters climbed within , test endurance rather than speed and are recognized in world records.

Prominent Tournaments

The Run-Up stands as one of the most iconic tower running events, held annually in since 1978. Participants race up 1,576 steps spanning 86 floors to reach the observatory deck, with the 2025 edition held on October 8 and limited to 225 elite competitors across multiple heats; Fabio Ruga won the men's division and Shari Klarfeld the women's. Its prestige derives from its status as the longest continuously running stair climb in the world, attracting international athletes and offering significant media exposure through its association with a global landmark. In , the Taipei 101 Run-Up, established in 2005, exemplifies a high-profile challenge in a subtropical . Runners ascend 2,046 steps over 91 floors during the event's May timing, where Taiwan's characteristic humidity intensifies the physical demands, often resulting in elevated heart rates and sweat loss compared to temperate venues. The 2025 race, held on May 3, marked its 21st edition, drawing thousands including elite divisions with prizes up to 3,000 euros, and it contributes points toward international rankings; Tea Faber won the women's division. The Towerrunning World Cup series, organized by the Towerrunning World Association since 2010, serves as the premier global circuit, encompassing over 160 races annually across continents to determine world rankings through a points system. Select "Masters" events, such as those at Taipei 101 or the , award higher points and prize money—reaching up to 10,000 USD for top finishers in major competitions—while culminating in biennial World Championships that enhance the sport's competitive prestige and foster international media coverage. Among European fixtures, the Pyramidenkogel Turmlauf in highlights regional prominence, with its 8th edition held on September 14, 2025, featuring a climb to a 100-meter wooden overlooking the lake, emphasizing scenic endurance in a natural setting; Ivan Vuletić won the men's division and Kamila Chomaničová the women's. This Towerrunning Tour 120 event awards ranking points and underscores 's growing role in the through its blend of architectural and environmental challenges.

Techniques and Training

Core Techniques

Power stepping forms the foundation of efficient ascent in tower running, involving alternating lead legs with an explosive drive to propel the body upward while minimizing the number of steps taken per flight. This technique emphasizes on the balls of the feet and driving the knee high to engage fast-twitch muscle fibers for rapid propulsion, often reducing the climb to two steps at a time on straight sections to optimize speed and energy conservation. Two-stepping allows for a faster overall pace compared to single-stepping, though it requires greater lower-body strength to maintain without excessive . Rail usage provides critical momentum assistance, particularly on turns and steeper inclines, where competitors employ hand-over-hand pulling on the to supplement leg power. Expert Matt Hudson, a veteran tower runner, recommends using both handrails where available to distribute strain across the upper body, stating, “The fastest stair climbers use the handrails to propel them up the stairs.” This method enhances forward drive while keeping the core engaged. Participants should consult event-specific rules from the Towerrunning World Association (TWA) for handrail usage guidelines. Pacing strategies in tower running prioritize a conservative start to manage energy distribution, beginning with controlled steps to establish a sustainable and gradually accelerating on the upper floors as the field spreads out. World record holder Thomas Dold advises adapting to early bottlenecks by not pushing aggressively in the first 10 floors, instead settling into a once space allows, which helps build toward a strong finish without early lactate accumulation. Turning efficiency at stair landings is optimized by minimizing foot contacts and using a fluid body rotation powered by the core to avoid breaking stride, often incorporating rail pulls for quick redirection. Hudson emphasizes reducing steps on landings to “just one step... to save a lot of time,” enabling seamless transitions that preserve momentum in tight stairwells. This core-twist motion, combined with forward lean, allows elite runners to navigate 90-degree turns with minimal deceleration, a technique refined through repetitive practice on varied stair configurations.

Preparation Methods

Preparation for tower running involves targeted to enhance lower body power and stability, focusing on muscles heavily engaged during climbs. Key exercises include squats, lunges, and , which build strength in the , glutes, and calves essential for repetitive stair ascent. A recommended approach is performing 3-4 sets of 10-15 repetitions for each exercise, three times per week, often integrated into to mimic the demands of endurance events. Cardiovascular conditioning forms the foundation of tower running preparation, emphasizing sessions that replicate the high-intensity, vertical demands of races. Interval-based workouts, such as 20-30 minutes alternating between fast ascents and slower recoveries, improve aerobic capacity and . Complementing these are hill runs, which simulate elevation gain and build leg endurance without the exact mechanics of , typically incorporated 2-3 times weekly. Skill-specific drills refine technique and for race conditions, progressing through structured overload to adapt to multi-level structures. Athletes practice navigating turns on multi-flight staircases to master directional changes, while rail pulls—simulating assistance—can be enhanced with resistance bands to strengthen upper body involvement. is applied by gradually increasing session volume, allowing adaptation while minimizing overuse. Effective recovery protocols are crucial to sustain training intensity and prevent fatigue in tower running preparation. Foam rolling targets key muscle groups like the quads and calves post-session to reduce soreness and improve flexibility, ideally for 10-20 minutes daily. Hydration remains paramount, with athletes aiming to replenish lost fluids during workouts to support muscle function. Training follows , such as an 8-12 week build-up phase culminating in a taper to optimize peak performance.

Physiological Impacts

Health Benefits

Tower running, as a form of high-intensity stair climbing, offers significant cardiovascular benefits through its demanding aerobic demands. Regular participation enhances maximal oxygen uptake (VO2 max), with studies demonstrating improvements ranging from 7% to 20% over 6-12 weeks of training, depending on intensity and participant fitness levels. This boost in VO2 max contributes to better cardiorespiratory fitness and reduces the risk of heart disease by improving metabolic markers such as blood pressure, cholesterol levels, and insulin sensitivity. The exercise's high-intensity interval-like nature—alternating bursts of effort with brief recoveries—further amplifies these effects, mimicking effective training protocols for cardiovascular health. In terms of muscular development, tower running builds lower-body power and endurance, particularly targeting the , hamstrings, glutes, and calves through repetitive concentric contractions during ascent. It also engages for stability and balance, promoting overall postural strength essential for sustained vertical efforts. Additionally, the activity burns approximately 10-15 calories per minute, making it an efficient option for enhancing muscular efficiency and supporting . Mentally, tower running elevates mood and increases energy levels immediately following sessions. Research indicates that even brief bouts improve cognitive switching and energy levels, while the achievement of conquering heights fosters resilience and a sense of accomplishment. The sport's accessibility enhances its appeal, requiring minimal equipment—often just a building with stairs—and allowing modifications for various fitness levels to facilitate weight loss, with typical events burning 500-1,000 calories depending on duration and intensity. Stair climbing, including tower running, has been shown to decrease blood glucose levels and improve cardiac health in seniors.

Risks and Safety Measures

Tower running, characterized by rapid ascent through multiple flights of stairs, places significant repetitive stress on the lower body, leading to primary risks such as muscle strains in the and ankles from the high-impact nature of each step. This repetitive eccentric loading can contribute to conditions like patellar tendonitis, where of the connecting the kneecap to the shinbone is aggravated by the constant knee flexion and extension required during . To address these dangers, organizers implement pre-race medical screenings to identify participants with pre-existing conditions that could be exacerbated by intense exertion. Dynamic warm-up routines, typically 10-15 minutes of light and stretches, are recommended to enhance mobility and reduce strain risk before starting. Pacing techniques, such as maintaining a steady to prevent early lactate overload, further aid in avoiding overexertion. Events commonly feature on-site medical stations equipped for hydration support and response, ensuring prompt intervention for symptoms like or severe .

Records and Athletes

Notable Competitors

Soh Wai Ching, a Malaysian , holds the position of world number one tower runner as of October 2025, recognized for his exceptional velocity that resembles sprinting in vertical disciplines. He secured victories at the Run-Up in 2021, 2022, and 2023, and placed second in 2025, establishing himself as a dominant force in major international competitions. His achievements include being the first Asian to claim the overall title at the 101 International Vertical Marathon in 2023, along with wins there in 2024 and a victory at the Sky Marathon in October 2025, highlighting his influence on the sport's global landscape. Piotr Łobodziński from has emerged as a multiple-time world champion, with titles in 2015 and 2018, alongside consistent dominance in European tower running events from 2014 to 2023. His victories span prestigious races such as the 2017 Run-Up and the Taipei 101 Run-Up, underscoring his technical prowess and endurance. As a key figure in the Towerrunning World Association, Łobodziński actively promotes the sport's expansion through organizational roles and public engagement. Thomas Dold of revolutionized tower running by achieving seven consecutive wins at the Run-Up from 2006 to 2012, setting a benchmark for sustained excellence. His professional approach, including structured training regimens shared through coaching resources and interviews, helped elevate the discipline from niche activity to a recognized competitive field. Dold's innovations in preparation methods have inspired subsequent generations of athletes to adopt full-time dedication to vertical racing. Among female pioneers, Andrea Mayr from has left an indelible mark with multiple victories, including the 2015 Towerrunning World Championship and the women's course record at the Run-Up in 2006 (11 minutes 23 seconds). Her success in blending mountain running expertise with tower events has broadened participation for women in the sport. Recent female standouts include Shari Klarfeld from the , who won the women's division at the 2025 Run-Up with a time of 14 minutes 7 seconds.

Key Records

The Run-Up features one of the most iconic course records in tower running, with the men's mark set at 9 minutes and 33 seconds by Australian athlete Paul Crake in 2003, covering 1,576 steps across 86 floors. The women's record stands at 11 minutes and 23 seconds, achieved by Austrian Andrea Mayr in 2006 on the same course. These times highlight the event's enduring challenge, with no improvements surpassing them as of 2025 despite annual competitions. In the category of greatest vertical height climbed via stairs in one hour (male), the is 1.616 kilometers, set by Spanish Christian Roberto López Rodríguez in , on November 9, 2024. This achievement, verified through rigorous measurement of elevation gain, underscores the sport's emphasis on sustained endurance in controlled stair environments. Among other prominent course records, the Taipei 101 Run-Up men's mark remains 10 minutes and 29.32 seconds, established by Paul Crake in 2005 over 91 floors and 2,046 steps. Malaysian competitor Soh Wai Ching has excelled in recent editions, winning in 2023 and 2024, though his times reflect the event's dual-round format rather than single-ascent records. Elite tower runners often achieve ascent rates approaching 20 floors per minute in shorter towers, demonstrating peak anaerobic and aerobic efficiency under vertical load.

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  70. https://www.runnersworld.com/news/a20845059/runners-take-to-the-empire-state-building-stairs/
  71. https://www.towerrunning.com/our-team/
  72. https://www.nytimes.com/2012/02/10/sports/thomas-dold-wins-empire-state-building-run-again.html
  73. https://www.nyrr.org/media-center/press-release/20130128_nyrr_esbruthomasdold
  74. https://www.guinnessworldrecords.com/world-records/71181-fastest-run-up-the-empire-state-building-female
  75. https://www.guinnessworldrecords.com/world-records/71179-empire-state-building-run-up-fastest-time-male
  76. https://www.baruch.cuny.edu/nycdata/uniquely_nyc/esb-runup.htm
  77. https://www.guinnessworldrecords.com/world-records/97775-stair-climbing-vertical-height-in-one-hour
  78. https://www.towerrunning.com/races/r1699/
  79. https://www.towerrunning.com/races/r2576/
  80. https://taiwannews.com.tw/news/5679932
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