1. Step by step: Jog up step by step with your toes.
2. Step by step with your feet together: Step by step with your feet together.
3. Forefoot Jumping: Forefoot jogs upward in two steps.
4. Side jump: One leg bends and lifts, and the other leg jumps up step by step.
5. Sprint: Start from the bottom of the stairs, rush up the stairs at the fastest speed, swing your arms as much as possible at each step and walk back to the starting point. Repeat 6-8 times, depending on fitness level and stair length. Pay attention to put most of your weight on your feet and knees, keep your back straight, run as straight as possible, and don't relax or bend over.
6. lunge forward: from the bottom of the stairs, step on the second or third step with your right foot, bend your knees 90 degrees, and lower your body into lunge. Push your right foot so that your feet are close together, and then repeat the action with your left foot. Continue alternating until the top of the stairs. Go back to the starting point. Pay attention to keep the front knee perpendicular to the toes and the trunk always upright.
7. Squat jump: start from the bottom of the stairs, squat down your hips, straighten your body, swing your arms, jump down one level with your feet, and return to the squatting position. Pay attention to the squatting posture, smoothly connect the squatting jump and jump to the top of the stairs. If the step distance is too close, you can jump 2 or even 3 steps 1 time.
8. Sprint high jump: It is similar to sprint, but the goal this time is to jump high enough to jump 1 or 2 steps. Then quickly go down and adjust and restore. Be sure to wave your arms and keep your posture perfect.
These are some training methods for running stairs. You can choose the method that suits you according to your physical condition and technical level. But please pay attention to safety when running stairs to avoid falling or getting hurt.