Make the Black Street Stairs your new best friend

Everybody knows someone who takes the plunge on their lunch break or a sunny weekend day. Apart from the Millennium Trail, the Black Street Stairs must be the most popular trail space in Whitehorse. For good reason: in terms of time commitment and options, running the Stairs is an extremely effective cardiovascular session.

A good cardiovascular workout is worth its weight in gold. Since we rely on our heart and our cardio system to move oxygen through our bodies to keep our muscles moving, every good strength training plan needs to include a healthy dose of cardio.

Enter the Black Street Stairs. A solid session running the Stairs offers a greater challenge than street or trail running without the need to head for the hills in search of a similar gradient.

The bottom of the Stairs also hosts one of Whitehorse's outdoor fitness stations, a cross-town series of gems which are great places to warm up and cool down.

Looking to challenge the Stairs? Here's a simple format for your trip that will help you reap all the cardio benefits without feeling (too) sore the next day:

Mike Fancie's 30-minute Black Street Stairs tempo

Warm up (5 mins):

• Walk from the green outdoor fitness station near 8th and Black to the base of the stairs and back.

• Do 3 minutes of dynamic leg warm-ups using available stations. My favourite is the leg swings!

Workout (20 mins):

Hit the stairs! Jog to the top and back down for 20 minutes. Make sure you touch every step, every time.

Variations: jog halfway up and back down (moderate); walk instead of jogging (casual).

Cool down stretches (5 mins):

• Ankle rotations – lift one foot just off the ground. Rotate your ankle clockwise 7 times, then switch direction. Switch to the other foot and repeat the rotations.

• Toe raises – keep one leg straight as you push your bum back and bend your other, supporting leg at the knee. Reach toward your toes. Pull your toes toward the sky and feel the stretch along the back of your active leg. Hold this stretch for 30 seconds, then switch legs.

• Knee bends – grab one leg with your hand and pull your heel towards your bum. Push your hips out slightly to feel a stretch on the front of your leg. Hold this stretch for 30 seconds, then switch legs.

• Standing folds – with your legs shoulder width apart, reach down to one leg. If you can't touch it, focus on keeping your legs straight as you feel a stretch on the inside of your leg. Hold this stretch for 20 seconds, then touch the ground just in front of you and along your centre. Hold this stretch for 20 seconds, then repeat the first stretch on your other leg.