9 tips to help you get to the top! (of the CN Tower that is)

Scenario:  You’ve recently registered for the 24th Annual Canada Life CN Tower Climb. This is no doubt a physical test.  So right now, you’re either thinking “1776 steps? No problem!” or like most of us you’re thinking “What did I just get myself into?!?” Have no fear. We have 10 tips to help you with your training regime.
1.  Wear a good pair of running shoes.

It's important to ensure that your shoes will provide sufficient cushioning to protect your back and legs from injury during both training and the CN Tower Climb itself. © Christina Reinhardt / WWF-Canada
It’s important to ensure that your shoes will provide sufficient cushioning to protect your back and legs from injury during both training and the CN Tower Climb itself. © Christina Reinhardt / WWF-Canada

2. Warm-Up and Cool-Down
You should warm-up for five to fifteen minutes before step training.   Stretching before climbing will help reduce muscle tension and improve circulation.  Don’t forget to cool-down after your workout. © Christina Reinhardt / WWF-Canada
You should warm-up for five to fifteen minutes before step training. Stretching before climbing will help reduce muscle tension and improve circulation. Don’t forget to cool-down after your workout. © Christina Reinhardt / WWF-Canada

3.  Get in a routine
Make sure you step train at least three times a week. You won't really benefit if you do less than this. However, don't train if you're unwell, as this might increase the time you'll take to recover.
Make sure you step train at least three times a week. You won’t really benefit if you do less than this. However, don’t train if you’re unwell, as this might increase the time you’ll take to recover.

4.  Take it easy in the beginning
Don’t step train two days in a row for the first couple of weeks. Give your muscles and tendons a chance to adapt
5.  Train for time, not speed.
Your training program should be designed to gradually increase the time you spend stepping, rather than how fast. Avoid drastic increases in your training time. If you trained for a total of ten to fifteen minutes, three or four times last week, don't increase this by more than ten minutes the following week. © Adrienne Lo / WWF-Canada
Your training program should be designed to gradually increase the time you spend stepping, rather than how fast. Avoid drastic increases in your training time. If you trained for a total of ten to fifteen minutes, three or four times last week, don’t increase this by more than ten minutes the following week. © Adrienne Lo / WWF-Canada

6.  Take this outside
Mix up your step training.  Staircases in office or apartment buildings are a great place to train, but don’t neglect to take this outdoors once and a while.  In and around the city has some great places to train… © Christina Reinhardt / WWF-Canada
Mix up your step training. Staircases in office or apartment buildings are a great place to train, but don’t neglect to take this outdoors once and a while. In and around the city has some great places to train…
© Christina Reinhardt / WWF-Canada

And the view from the top – doesn’t get much better than this!  © Christina Reinhardt / WWF-Canada
…And the view from the top – doesn’t get much better than this!
© Christina Reinhardt / WWF-Canada

7.  Friends who train together, climb together
Recruit a like-minded friend to train and climb with.  This will be a fun way to hold yourselves accountable and on schedule.  Plus – let’s not forget about post-climb celebrations and high-fives at the top! © Christina Reinhardt / WWF-Canada
Recruit a like-minded friend to train and climb with. This will be a fun way to hold yourselves accountable and on schedule. Plus – let’s not forget about post-climb celebrations and high-fives at the top!
© Christina Reinhardt / WWF-Canada

8.  Fuel your body
Have a light nutritious snack, including juice or water, before the climb. © Christina Reinhardt / WWF-Canada
Have a light nutritious snack, including juice or water, before the climb.
© Christina Reinhardt / WWF-Canada

9.  The most important thing…
HAVE FUN! Remember, this is a fundraiser to support WWF-Canada and our conservation efforts, not a competition or race.  Enjoy your journey to the top.  You’ll be there before you know it! © James Carpenter / WWF-Canada
HAVE FUN!  © James Carpenter / WWF-Canada

Remember, this is a fundraiser to support WWF-Canada and our conservation efforts, not a competition or race.  Enjoy your journey to the top.  You’ll be there before you know it!
Join WWF for the 24th Annual Canada Life CN Tower Climb on May 1 and 3, 2014. Register. Fundraise. Climb. Protect. Earn your stripes at wwf.ca/cntower.Not in Toronto? You can still support WWF by doing the Climbless Climb!