If you've ever been involved in a major running event, you may have noticed that some runners completed sprints as part of their warm-up, and you might have wondered why they were wasting their energy just before the start of the race.  These sprints are not really sprints, they are steps. That said, steps are admittedly pretty much like sprints. To explain the difference and why it pays to take steps in your training, we talked to running coach Andy Hobdell.
What are walking steps?
Hobdell says. "That's 85-95% effort – a controlled, faster effort than 100% sprints.
" Begin your walk by getting up to speed in the first 25m. It is important that you do not accelerate too fast to avoid injury. In the next 25m, you should be able to reach full speed and focus on being more relaxed, faster and letting your body do the work. Focus on your posture ̵
"The recovery after a step is a nice, relaxed walk back to your starting point and then back again."
How to use steps in your workout
"I usually put steps in different ways in one Schedule, "says Hobdell.
"After a simple restore run, steps help you work on your running mechanics. It's much easier to focus on the shape when you're not too tired It helps you think about how you run – stand on your toes and feel relaxed – and make faster running a more natural process for the body the training plan, which will focus mainly on slower speeds to build aerobic systems. During marathon training, steps are a great way to stretch your legs after a simple session. In marathon training it is often the case that the legs are stale due to the high mileage and the high tempo. Steps help to end this and provide more variety in training.
"Steps are also great for warming up for a quicker session or a faster race. After a light jog, the body gently gets used to the feeling of walking faster. "