Exercise
Running
Running is a simple, effective cardio exercise that builds endurance, supports full-body fitness, and improves overall movement efficiency.
Running
Running is a bodyweight cardio exercise that uses a repeated cycle of pushing off, landing, and forward movement to build endurance and coordination. It can be performed at different speeds and distances, making it adaptable for both beginners and experienced athletes.
The exercise primarily works the legs and glutes while also engaging the core and arms to maintain balance and rhythm. Proper posture, relaxed shoulders, and a steady stride help distribute effort evenly and reduce unnecessary strain as fatigue builds.
Running fits easily into warm-ups, conditioning sessions, or dedicated endurance training. Intensity can be adjusted by changing pace, distance, or terrain, making it suitable for recovery runs, steady aerobic work, or higher-effort intervals depending on your goal.
How to Perform the Running
- Stand tall with your shoulders relaxed, core engaged, and feet hip-width apart.
- Begin with a slight forward lean from the ankles, keeping your head in line with your spine and gaze forward.
- Bend your arms at approximately 90 degrees, allowing them to swing naturally from your shoulders while keeping your hands relaxed.
- Push off the ground with the ball of your foot, rolling through to your toes for propulsion as you exhale during the effort.
- Land softly on your midfoot or forefoot, allowing your heel to touch down briefly while inhaling during this recovery phase.
- Maintain a cadence of 170-180 steps per minute by taking quick, light steps rather than long strides.
- Keep your pelvis neutral and core engaged throughout to stabilize your torso and prevent excessive rotation.
- Drive your knees forward rather than lifting them high, focusing on a slight backward kick to propel yourself forward efficiently.
Important information
- Keep your shoulders down and away from your ears to prevent tension in your upper body.
- Make sure your foot lands under your center of gravity, not in front of your body, to reduce impact forces.
- Maintain a relaxed facial expression and jaw to prevent unnecessary tension that can travel down your body.
- Breathe rhythmically using both your nose and mouth to maximize oxygen intake during longer runs.
FAQ - Running
Running primarily engages your lower body (quads, hamstrings, and calves) while also activating your core muscles for stability and posture maintenance. Your glutes, hip flexors, and even upper body muscles provide supporting roles during proper running form.
Start with a walk-run approach, alternating 1-2 minutes of jogging with 2-3 minutes of walking for 20-30 minutes total. Gradually increase your running intervals while decreasing walking time as your fitness improves, and always include a 5-minute walking warm-up and cool-down.
For beginners, aim for 3-4 running sessions per week with rest days in between to allow for recovery. More experienced runners can increase to 4-6 sessions weekly, but always include at least one complete rest day to prevent overtraining and reduce injury risk.
Avoid overstriding (landing with your foot too far ahead of your body), hunching your shoulders, or excessive heel striking. Instead, land mid-foot with your foot under your body, maintain a slight forward lean from the ankles, and keep your shoulders relaxed with arms bent at approximately 90 degrees.
Increase your mileage gradually (no more than 10% per week), wear properly fitted running shoes, run on varied surfaces to distribute impact forces differently, and incorporate strength training for your legs and core twice weekly to improve muscular support around joints.
Running
Exercise Details
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Secondary Muscles
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