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Trail Running Diaries: The Empire State Building Run-Up with Coree Woltering

Merrell athlete Coree Woltering standing with his arms crossed on a wooded trail.

The Empire State Building Observation Deck Run-Up (ESBRU) is not your average trail – and it’s the latest mission for Merrell Athlete Coree Woltering . Woltering’s experience spans trail races, mountain adventures, and some of the world's most unique endurance events.

You want to run up the Empire State Building? It's honestly not that different from training for trail running or a SkyRace. It starts with fitness.”

When preparing for a trail race, a runner will consider things like distance, energy preservation, and elevation climb. Runners want the right shoes, a locked-in pacing strategy, and their fitness dialed in ahead of race day.

If you’re running up the Empire State Building, here’s what to expect:

  • 1,050ft of total vertical gain
  • 1,576 Steps
  • 09m 33s Current Record Time

Believe it or not, training to run up a world-famous skyscraper isn’t that different from training for a trail running race or a SkyRace.

Fitness

Your regular running and fitness routine will give you a solid start, and if you’re already doing speed work, even better.

The Empire State Building is a little different from traditional non-stop stair climbs. First, you’ll climb a flight of stairs, then hit a longer flat landing, then start climbing again. It’s not one continuous uphill motion – being strategic about using your energy is key.

For training, you don’t need your own personal skyscraper.

“Find a parking garage to go up and down, a treadmill with incline, or a StairMaster... getting comfortable moving uphill in a steady rhythm is the biggest thing.”

Pacing

Whether you're racing a 5K, climbing a stairwell, or navigating miles of mountain trail, pacing is one of the most valuable skills you can develop. Finding a sustainable rhythm allows you to conserve energy, stay composed, and finish stronger.

“Smooth and steady wins here. It's always tempting to go out fast... trust me, don't do it.”

For trail runners especially, success often comes from resisting the urge to chase speed and instead focusing on steady forward progress.

Coree Woltering standing on a rocky forest trail in Merrell running gear.

Using your tools

In trail races, sometimes you’ll be able to use trekking poles. For the Empire State Building Run-Up, you get built-in trekking poles: the handrails.

“While I don’t typically advocate for hanging onto railing at the gym, this is a great time to practice using it and figure out a rhythm that feels natural.”

The same goes for footwear. The right shoe won't do the training for you, but it can help you move more confidently. Woltering recommends the SpeedARC Peak or Agility Peak 6 for supportive, lightweight performance during your race.

“And lastly: have fun. This is such a ridiculous and awesome challenge. See you at the top.”

Learn more about the Empire State Building Observation Deck Run-Up Here , follow along with Coree’s Trail Running journey here

Coree Woltering running uphill on a mountain trail beneath a blue sky.
Coree’s Trail Running Journey