Conquering the 'Exorcist Steps'

In the classic 1973 horror movie The Exorcist, one of the scariest scenes is when Father Karras – after being possessed by a demon – jumps out a window and ultimately falls down a flight of steps to his death.

I’ve never seen the full movie, but I’ve experienced the horror of going down those stairs in ways that could never happen by merely watching the film.

My first encounter with the “Exorcist Steps” took place in May 2024, when I joined my fellow runners in DC Run Crew to do a workout on the iconic staircase. The historic landmark is located in the Georgetown section of Washington, D.C.

Right out the gate, I can tell you that – as a runner – the Exorcist Steps are a tad bit terrifying. They’re dark, steep, and have a chilling atmosphere.

When Chuck Waters, the stunt double for Father Karras, fell down the steps for the movie, the steps were covered with a half-inch of rubber. The only rubber covering the steps when we went was the rubber from the soles of our sneakers.

For the occasion I wore a pair of Lululemon Chargefeel Mid Women's Workout sneakers – my personal favorite running shoe as it gives support to my ankle without rubbing on the ankle like a low running shoe.

A steep climb

DC Run Crew has three pace groups:  Pace it Easy, Intermediate, and Advanced. I was in the intermediate group. We visited the Exorcist Steps twice in May 2024.

Before the workout on the steps even began, we started off with a HIIT workout, which included exercises like burpees, squats, lunges, and sit-ups. So my body was burning before I even began the steps.

For our first date with the Exorcist Steps, the intermediate and advanced group were set to climb the steps eight times. There are 75 steps, so that means a total of 600 steps lie ahead of us.

Once we started running up the steps, I wasn’t sure if I could complete the workout. Just walking up these steps, I can confess that I was immediately out of breath. It felt like cruel and unusual punishment.  But somehow, even in the midst of my anxiety, I was excited.

Dachele Cuke at the top of the Exorcist Steps

DC Crew leaders would shout out: “Just one step at a time!” That simple phase kept me going. We would run around the block then climb the stairs. Over and over. It was truly a mind-over-matter mentality, and with everyone in the crew cheering each other on, before I knew it, we went through the whole step workout.

A difficult descent

For our second date with the Exorcist Steps, the intermediate and advanced groups went down the steps eight times as a cool down. Surprisingly, going down the steps seemed harder than going up the stairs. I think it was because we were running up a steep hill by the steps before going down the stairs. That was really tough.

Despite the grueling nature of the experience, I actually felt great afterward and accomplished. My legs burned during the workout but after the cooldown and stretch, I felt really good, my body as well as my brain. I was pumped with endorphins! My body didn't feel a thing till a day or so later it hit – hard. My calves were very sore for about two days.

Being part of DC Run Crew has pushed me to do things I’d never thought I’d do – and running the Exorcist Steps is no exception. It was one of the hardest workouts I’ve ever done but somehow, I want to do it again.

There’s something about being pushed to be your best self that gives an energy you never thought you had — especially when you’re with others pushing for the same goal.

If you go 

If you’re thinking about trying the Exorcist Steps, I have three bits of advice:

• Cool down and stretch! With this particular workout, this is by far the most important (but it's always important). Not just the day of, but continue to stretch and move in the days after. Your muscles will thank you later!

• Push yourself but if you need a break, take it. It's okay! Give yourself a minute or two and get right back to it. 

• The slower you go the more you feel it, so when running, keep moving as efficiently as possible. Don't go too slow!

Dachele Cuke is a graphic designer and a DC Run Crew Ambassador.