The 9/11 Memorial Stair Climbs 9/11 Memorial Stair Climbs honor FDNY firefighters who made the ultimate sacrifice.
Interested in Becoming a NFFF 9/11 Stair Climb Coordinator?
The 9/11 Stair Climbs fund the programs provided by the NFFF to support the families of your local fallen firefighters and the FDNY Counseling Service Unit.
NYSAFC FIRE 2023 9/11 Memorial Stair Climb
How to Prepare for Your 9/11 Memorial Stair Climb
We’ve developed some training resources to help you prepare for the 9/11 Memorial Stair Climb. These resources include fitness/wellness, tactical and operational resources. This section will be updated with more information, so check back often to see what new resources are available!
How to Prepare for a 9/11 Stair Climb
Getting Started with an Exercise Program
If you have any known health problems or exercise limitations, please consult with your physician prior to starting this, or any exercise program. Although the 9/11 Memorial Stair Climb is not a race, it is a strenuous activity and any step you can take to better prepare will pay off in the long run.
An exercise program should be started as soon as possible before a climb, ideally no less than 30 days prior to the event.
1. Visit your personal physician
It is recommended that you obtain a physician’s clearance prior to beginning an exercise program. He or she can screen you for cardiovascular disease and other conditions which may make exercise unsafe for you to perform. It’s best to start training knowing that your body can handle the work.
2. Obtain proper footwear for training
Proper shoes and socks are necessary for keeping your feet healthy throughout your training program. Improper fitting footwear can lead to skin irritation, overuse injuries, knee and back pain, and can put an early end to your training program. Seek out good footwear from a walking or running specialty shoe store. Your feet and your body will thank you for it.
3. Start slowly
4. Monitor intensity level
Keeping track of your exercise intensity is vital. Measuring your heart rate is a simple way in which you can judge your exercise intensity. You can pick up a heart rate monitor at a sports store, or you can take your pulse during and after exercise. By monitoring your heart rate, you can see how your body responds to certain exercises, giving you an idea of how much you can push yourself.
5. Track progress
Documenting your progress on a calendar, in a log book, or even online, can help keep you focused on your training program. By logging in your miles, steps, heart rate, etc., on the days you exercise, you can begin to see gradual improvement over time. Seeing this feedback provides great motivation to continue training and may give insight to your rate of exercise progression.
6. Progress gradually
- To begin a walking program, it is recommended that you begin a program of moderate intensity walking for 20-30 minutes per day with a frequency of 3 days per week.
- If you are successful at this for 2-3 weeks you may gradually increase the duration or time of each walk by 5 minutes, or the frequency of days per week to 4.
- If you are able to perform this new level of activity you can continue to progress in the frequency, time, and eventually, intensity, by walking faster, walking uphill, climbing stairs*, or even beginning a jogging program.
7. Find sources of motivation
Sticking with an exercise program for the long-term can be challenging. If you find activities that you enjoy or can participate in with others, you are one step closer to making regular physical activity a part of your life. Other sources of motivation include: listening to music and/or watching television/movies during your exercise, exercising with a partner or trainer, taking a class, exercising outdoors, training for an event like a 5k walk or stair climb.*
8. Listen to your body
Your body is built to inform you when it’s tired, injured, or sore; also when it is energized, and ready to be active. Listen to your body. If it is telling you to rest, then rest. If it’s telling you that you have energy, take advantage of that feeling and go be active. Being aware of when you are tired or energized can give you an idea of when to structure your exercise sessions. If you are sore or injured, take time to rest and recover before pushing yourself. Contact a physician or physical therapist if your injury does not improve.
9. Stretch and relax
Last, but not least, remember to stretch and relax after your workout. Exerting yourself physically exposes your body to stress. One of the best ways to relieve stress or tension in the body is to perform gentle stretching exercises. Forget those warm-ups that you did in high school football practice. These stretches consist of gradual and static holds for 20-30 seconds for each body part or area to be stretched. Make sure to stretch out your low back, hamstrings, quadriceps, and calves. Visit the Mayo Clinic for more information on stretching.
Other Health and Wellness Websites
History of the 9/11 Stair Climb
The first stair climb held to support the mission of the National Fallen Firefighters Foundation was held on September 11, 2005. when five Colorado firefighters convened at a high-rise building in downtown Denver to climb 110 flights of stairs in memory of their FDNY brothers who were killed in the terrorist attacks of 9/11. The following year, twelve firefighters participated, representing four fire departments from the metro Denver area. Each subsequent years, attendance grew, until it was capped at 343 participants in 2008.
Since its beginning, the Denver 9/11 Memorial Stair Climb has evolved into a much anticipated annual events, and generated interest from individuals across the country who hoped to adapt the format and host an event in their cities. In 2010, the original Denver team partnered with the National Fallen Firefighters Foundation to create a template that would enable coordinator to successfully replicate a 9/11 Memorial Stair Climb anywhere in the United States.
9/11 and WTC Illness
In the immediate aftermath of the September 11th attacks, our nation demonstrated fortitude and perseverance. Firefighters from around the country arrived in New York City within 48 hours to assist with the recovery missions. As the fire service mourned the loss of 343 members of FDNY along with other first responders and civilians who died that day, it was clear that collectively we would promise to never forget.