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Last updated March 30, 2026
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cardio
Running
Run at a steady or variable pace outdoors or on a treadmill. Focus on maintaining good posture and a consistent foot strike.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Very Low
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadshamstringscalvesglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Alternate
Posture
Standing
Tracking parameters
distancetime
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Choose a flat or varied terrain route, or set up a treadmill.
- Wear appropriate running shoes with adequate support.
- Perform a 5-minute warm-up walk or light jog.
- Step 2Execution
- Start running at a comfortable pace.
- Keep your torso upright with a slight forward lean from the ankles.
- Land with your midfoot under your hips, not heel-striking far ahead.
- Swing your arms naturally with elbows bent at roughly 90 degrees.
- Breathe in a steady rhythm, inhaling through the nose and mouth.
- Step 3Tips
- Start with shorter distances and gradually increase.
- Stay hydrated, especially in warm conditions.
- Listen to your body and rest if you feel sharp pain.
- Cool down with 5 minutes of walking and light stretching.