According to the American Council on Exercise - Vertical Running is an effective high-intensity workout that builds speed, power, agility and cardiovascular fitness. It involves actual ascension whether it is trail running, uphill run, stair mill, stair running, incline treadmill and more. As a runner and a mountaineer I use vertical running to prepare myself for major hikes and running competition.
There are several reasons why I incorporate stair running into my strength and conditioning routine. The muscles are forced to resist gravity and move in a vertical pattern. Thus, it increases aerobic activity by using muscle groups that are not utilized when running. Vertical running targets the gluteal muscles and quadriceps. Hence, by strengthening these muscles, it also increases the leg's power and strength for running or hiking.
What I like about with this kind of workout is that it lets you burn twice the calories in half the time compare if you run and is likely three times more than walking. An intense stair running exercise will produce more aerobic benefits in a shorter amount of time than running or walking.
The blogger usually do a 15 set of Repetition (20 minute - vertical run) which is more arduous than a 12 km run.
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