Swallow Cliff is a natural stair-step trail located within the Palos Forest Preserves in Illinois. This picturesque area features stunning 150-foot-high cliffs and over 130 stairs carved right into the hillside. With its unique landscape and abundance of stairs, Swallow Cliff is a popular spot for hiking, running, and stair climbs. But just how many stairs are there at Swallow Cliff? Let’s take a closer look at this scenic natural stairmaster and find out.
Overview of Swallow Cliff
Swallow Cliff gets its name from the cliff swallows that nest in the crevices of the sandstone cliffs each spring and summer. The stairs at Swallow Cliff were built in the 1930s by the Civilian Conservation Corps, a public work relief program that operated during the Great Depression. The CCC stairs allowed easier access up and down the steep cliffs for visitors. Prior to the stairs being built, getting up and down the cliffs was extremely treacherous.
The trail at Swallow Cliff starts with a relatively flat section through the woods before reaching the bottom of the cliffs. Once at the cliffs, the first set of stairs heads steeply uphill. There are a few observation platforms along the way up that provide places to stop, catch your breath, and enjoy the views. The steps are uneven and can be tricky for those with poor footing. The climb tops out at about 150 feet above the starting point.
In addition to the stairs, Swallow Cliff features some of the best rock climbing in the Midwest. There are over 130 established climbing routes on the sandstone cliffs, ranging from beginner to expert level. Rock climbing is allowed in designated areas only and climbers must register at the park office.
Counting the Stairs
So how many stairs are there exactly at Swallow Cliff? Getting an accurate count is not completely straightforward. The stairs have clearly been rebuilt and replaced over time as needed. The number of stairs can also vary slightly depending on the exact trail route taken. However, most reports put the grand total at around 600 stairs.
To verify and get as precise as possible, I decided to count the stairs myself during a visit to Swallow Cliff. Here is a summary of my stair count:
- From the start of the trail to the bottom of the cliffs: 22 stairs
- The big first climb up the cliffs: 168 stairs
- Between the first and second platforms: 83 stairs
- Between the second and third platforms: 92 stairs
- From the top platform to the top of the cliffs: 97 stairs
Adding up all those sections, the total comes to 462 stairs currently at Swallow Cliff. This count did not include any small side trails or alternate routes. Of course, these stairs likely see repairs and replacements over time, so the number may fluctuate slightly.
Interesting Observations
Counting each step gave me a chance to make some interesting observations about the stairs:
- The individual stair heights range from about 4 inches on the shorter blocks to over 12 inches on some of the taller stair steps.
- The depth of each step ranges from about 8-24 inches.
- The stairs are made from large sandstone blocks that have been fitted tightly together.
- There is a handrail running along most of the upper portion of the stairs.
- Tree roots have started to break up some of the stairs near the top of the cliffs.
Swallow Cliff Stair Climb Event
The stairs at Swallow Cliff are sometimes used for a dedicated stair climbing event. The annual Swallow Cliff Stair Climb typically takes place in late fall and challenges athletes to run or climb up and down all the stairs as fast as possible. The event is organized by a local timing company called Racemaker Productions.
According to information from past years’ Swallow Cliff events, the race course starts at the bottom of the stairs and climbs to the top observation deck before returning back down. Participants do multiple laps, completing as many ascents and descents as they can in a designated time limit, which is usually either 1 hour or 90 minutes.
For the competitive wave of the event, elite stair climbers will often tally over 50-70 laps and climb more than 30,000 stairs in an hour. The top finishers generally climb around 2 steps per second for an hour straight – an incredible feat of endurance!
Stair Records
Here are some of the top performances recorded at recent Swallow Cliff Stair Climb events:
Person | # of Stairs Climbed in 1 Hour |
---|---|
Soren Dahl | 31,320 stairs |
Isabel Mattfield | 28,440 stairs |
Frank Nicolas | 27,360 stairs |
Those numbers work out to over 50 laps and around 2 steps per second! Truly astounding displays of fitness and mental fortitude. Having now counted the stairs myself, it’s hard to imagine bounding up and down them so quickly for an hour straight.
Benefits of Climbing Stairs
Why do people subject themselves to racing up endless stairs? What are the benefits of stair climbing as exercise?
Climbing stairs utilizes a full-body motion that tones glutes, quads, hamstrings, and calves. The vertical movement is impact-free on the joints yet burns seriously calories. Stair climbing builds leg endurance and strength, especially in the quads and glutes.
Research has shown stair climbing can help:
- Increase aerobic fitness and VO2 max
- Burn more calories per minute than jogging
- Build lower body strength
- Improve balance and coordination
- Elevate heart rate without high-impact
In addition, the accomplishment of climbing and conquering tall staircases provides great mental rewards. The views from the top are worth the effort too!
Stair Climbing Tips
Here are some tips for getting the most out of stair climbing workouts:
- Use good form – step up tall, drive through the glutes, keep back straight
- Go at a controlled, steady pace – no rushing!
- Focus on the ascent – go slow and controlled on the descent
- Use the handrails for stability if needed
- Bring water – stair climbing causes major sweating
- Watch your step – stairs can be uneven or slippery
- Start with shorter intervals and build up duration
The Stairs at Swallow Cliff
In the end, while the exact number might still be a bit ambiguous, one thing is for sure – there are a LOT of stairs at Swallow Cliff! Having climbed them myself, I have an even greater appreciation for the athletes that dash up and down these steps at world record paces.
Beyond the stairs, Swallow Cliff remains one of the most unique outdoor recreation spots in the Midwest. Towering cliffs, cool sandstone overhangs, and panoramic views come together to create an awesome place to challenge your legs or your fear of heights!
So next time you’re seeking a leg workout or looking to test your endurance, consider paying a visit to Swallow Cliff. Just be ready to climb hundreds of irregular, steep stairs! It will certainly be a memorable experience and fun adventure.