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Training Tips

Every year thousands of people climb the CN Tower's 1,776 steps (a total of 144 flights) in about 30-40 minutes. Pace yourself and you’ll be at the top before you know it.

We have trained medical staff inside the staircase to encourage you as you ascend to the top of the CN Tower. Also, there is enough room on the landings to step aside and take a short break.

You can climb at your own pace and make it to the top in your own time. However, if you are trying to beat your time from last year or you're just looking for ways to condition for the event, then consider these simple tips: Training for the CN Tower climb doesn’t have to be complicated. It requires only a couple of small changes to your typical weekly routine.

• Take the stairs in your office or apartment building instead of the elevator
• Train three or four times a week on a step machine
• Develop a step training routine in the comfort of your home.

More Tips

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.
2. You should warm-up for five to fifteen minutes before step training, followed by a cool-down period.
3. 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. 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. Step train for time, not speed. Your training program should be designed to gradually increase the time you spend stepping, rather than how fast.
6. 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.
7. Find a like-minded friend to train with.
8. Be patient with your progress! Enjoy yourself!
9. Stretch before climbing to help reduce muscle tension and improve circulation.
10. Have a light nutritious snack including juice before the climb.
11. Pace yourself. Breathe in through your nose and out through your mouth.

You can take it at your own pace and make it to the top in your own time. We’ll be there to cheer you on!

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