There are two main reasons for doing stair runs. The first is for cardiovascular conditioning. The second is to develop explosive power in the legs. You can achieve the later by skipping steps with each stride. In order to reach every other step, the leg muscles must exert a greater amount of force than that which is needed for single step running.

Tips for running stadium steps:

1. Try to stay on your toes with each stride. The key is to minimize ground contact as much as possible.

2. If you are running stairs for speed development, stride length is an important factor. Focus on running with a quick, exaggerated stride.

3. Be sure to incorporate the use of arm swings with each stride.

4. After reaching the top of the stairs, WALK down to the bottom.

5. Aim to progress over time. This might include running more stairs or adding more time to your runs. If you are strictly running for speed and power development, then shorter time intervals with powerful bursts of activity will result in the greatest training effect.