You think you’re fit? Try climbing 1,576 stairs in a skyscraper while your lungs literally scream for mercy. That is the reality of the Empire State Building Run Up, an event that turns one of the world's most iconic landmarks into a vertical torture chamber once a year. It's not a fun run. It's not a charity stroll. It is a lungs-on-fire, lactic-acid-drenched sprint to the 86th floor.
The air gets thin. The stairwells are narrow. The turnstiles are cramped.
Honestly, most people who sign up have no idea what they are getting into. You start in the lobby, full of adrenaline and touristy excitement, but by the 20th floor, the "vertical marathon" vibe disappears. It becomes a survival mission. You aren't just fighting gravity; you're fighting the building itself.
What is the Empire State Building Run Up exactly?
It started back in 1978. Some folks at the New York Road Runners (NYRR) thought it would be a "fun" idea to see how fast humans could scale the Art Deco masterpiece. Since then, it has become the pinnacle of tower running. If you win here, you're basically the king or queen of the stairs.
The course is simple but devastating. You begin in the lobby and finish at the 86th-floor observation deck. Total elevation gain? About 1,050 feet. For context, a standard flight of stairs has about 15 to 20 steps. You’re doing nearly 80 flights.
The heat is the secret killer. Because the stairwells aren't exactly designed for high-performance athletics, they don't have the best airflow. It gets stuffy. Fast. You’ll see elite athletes—people who run sub-three-hour marathons—doubled over and coughing because the dust and dry air in the "chimney" of the building shreds your throat. They call it the "stair climber's hack."
The Science of Vertical Pain
When you run horizontally, your body can find a rhythm. In the Empire State Building Run Up, rhythm is a myth. Every step is a miniature weighted lunge. Your quadriceps are under constant tension. Your heart rate hits its maximum within the first three minutes and stays there until you hit the brisk, cold air of the observation deck.
📖 Related: Bethany Hamilton and the Shark: What Really Happened That Morning
Science says vertical running requires roughly 10 times the energy of running on flat ground. Dr. Lewis Halsey, a researcher who studies human energetics, has noted that the biomechanics of stair climbing are significantly more taxing on the cardiovascular system than standard running. You aren't just moving forward; you're lifting your entire body mass against the earth's pull.
Why the corners matter more than the steps
Most rookies think the stairs are the hard part. Wrong. It's the landings.
The Empire State Building’s stairwell is a series of short flights connected by sharp turns. You have to use the handrails to "slingshot" yourself around the corners. If you don't use your upper body, your legs will quit on you by floor 50. You'll see the pros wearing gloves. Why? Because they are grabbing the railings with everything they’ve got to pull their weight up. It’s a full-body assault.
The Legends and the Records
If you want to talk about dominance, you have to talk about Paul Crake and Suzy Walsham.
Paul Crake, an Australian cyclist and runner, set the men’s record in 2003. He reached the top in 9 minutes and 33 seconds. Think about that. Most people take longer than that to find a parking spot in Midtown. He averaged about 165 steps per minute. It’s a record that has stood for over two decades because it is frankly superhuman.
Then there’s Suzy Walsham. She has won the women’s elite race ten times. Ten. She treats the Empire State Building Run Up like her personal playground. Her secret isn't just cardio; it's the technical efficiency of her turns. She knows exactly when to breathe and when to pull the rail.
👉 See also: Simona Halep and the Reality of Tennis Player Breast Reduction
- Men’s Record: 9:33 (Paul Crake, 2003)
- Women’s Record: 11:23 (Andrea Mayr, 2006)
- Most Wins: Suzy Walsham (10 titles)
Getting In: It’s Not Just for Pros
You can't just show up with a pair of Nikes and expect to run. The event is limited to a few hundred participants. Usually, there is a lottery system, and it’s competitive. They have different heats: elites, influencers, media, and the general lottery winners.
There's also a massive charity component. Challenged Athletes Foundation (CAF) is a big partner here. Seeing someone with a prosthetic limb crush those 1,576 steps puts your own "burning lungs" into perspective pretty quickly. It’s humbling.
How to Train Without an 86-Story Building
Unless you live in a skyscraper, training for the Empire State Building Run Up is a logistical nightmare. Doing "stairmaster" workouts at the gym helps, but it’s not the same. A machine moves the stairs for you; in the building, you have to move yourself.
- Find a local stadium or a 20-story apartment building.
- Practice "doubling"—taking two steps at a time. This is more efficient for height, though it burns the glutes faster.
- Work on your grip strength. If your forearms give out, you can't use the railings to help your legs.
- Intervals are your best friend. High intensity for 60 seconds, rest for 20. Repeat until you want to barf.
Actually, the "wanting to barf" feeling is a pretty accurate simulation of floor 70.
The Mental Game of the Middle Floors
Floors 40 through 70 are the "Dead Zone."
In the beginning, you have the hype of the start line. At the end, you can hear the music and the announcers from the 86th floor. But in the middle? It’s just beige walls, heavy breathing, and the realization that you still have 400 steps to go. This is where the Empire State Building Run Up is won or lost.
✨ Don't miss: NFL Pick 'em Predictions: Why You're Probably Overthinking the Divisional Round
I've talked to runners who say they start hallucinating floor numbers. You look at a sign that says "55" and you could swear you were just at "60" five minutes ago. Your brain tries to trick you into stopping. The only way out is up. There is no "exit" halfway through that doesn't involve a very awkward elevator ride of shame with a security guard.
Is it worth the pain?
When you finally burst through that last door onto the observation deck, the transition is jarring. You go from a cramped, sweaty, silent concrete tube into the wide-open expanse of the New York City skyline. The wind hits you. The sun—if it’s a morning race—is blinding.
The view is spectacular, sure. But honestly? Most runners are too busy staring at the floor, gasping for air, to look at the Chrysler Building. It takes about five minutes for your vision to stop vibrating.
Once your heart rate drops below 150, you realize you just did something only a tiny fraction of the human population has ever accomplished. You "ran" the Empire State Building. It’s a badge of honor that lasts a lifetime.
Actionable Steps for Aspiring Tower Runners
If you’re crazy enough to want to try this, here is how you actually make it happen:
- Monitor the Lottery: The race usually happens in late state (often October or May depending on the year's schedule). Check the official Empire State Building website and the New York Road Runners calendar starting six months out.
- Get the Right Gear: Do not wear heavy "stable" running shoes. You want lightweight racers with incredible grip. The stairs can be slick with sweat from the runners in the heat before you.
- Master the Railing: Go to a local park with stairs and practice pulling yourself up using a handrail. Your lats should be as sore as your quads after a training session.
- Control Your Start: The biggest mistake is sprinting the first 10 floors. You will redline and your race will be over before you hit floor 20. Start at 70% effort. You'll need that extra 30% for the final push.
- Hydrate Early: There are no water stations in the stairwell. If you're thirsty on floor 40, you're already in trouble. Hydrate intensely for 48 hours leading up to the gun.
The Empire State Building Run Up is a weird, painful, beautiful tradition. It turns an office building into a mountain. It’s a reminder that even in the middle of Manhattan, you can find a way to test the absolute limits of your physical existence. Just don't expect to be able to walk down any stairs the next day. Take the elevator. You've earned it.