What is a step? How do you take a step? Do they make you run faster? Glad you asked!
Today we talk about steps! This is the answer to my last block of questions and answers on Instagram. And for this, it was not just IG's quick response that was needed.
On the treadmill is speed training. This is a short sprint / acceleration that lasts only about 20 seconds. This is a great exercise to focus on shape and speed.
> This is often done at the end of an easy run. You should be fully warmed – but not super tired.
> One step lasts from 20 to 25 seconds, and you are going to increase it to a maximum running speed – from 80 to 90% of the effort.
> If you have never done them before you need a few attempts to find out how to quickly get to the sprint and how your sprint feels.
How to take a step:
> Find a flat strip where you can run a little. It is about 50 to 100 meters.
> Start running and gradually accelerate the pace to 80-90% of the effort … hold this sprint for a few seconds, and then taper to slow down and stop.
> It takes 20 to 30 seconds from start to finish.
> First, take about 4 such steps. After 4-6 weeks, you can increase the amount to 6, depending on how you feel.
> Use Log start or pay attention to your workouts, body, level of effort and performance after each workout. Use this information to evaluate when you are ready to move forward or want to take a step back.
At first it can be difficult to understand how the effort is felt from 80% to 90%. This is normal. Practice. Take notes. Know your body. Use this feedback to help yourself not judge yourself.
Remember: always consult your doctor before starting a new workout or diet. Be kind to your body.
Have a question? Ask!
Email – [email protected] with “Question RER” in the subject line
Voicemail – 562 888 1644
Comment – @RunEatRepeat on Instagram
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