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Introduction
Exercise "Running" involves propelling oneself forward on foot, typically at a speed faster than walking, for physical activity or competitive sports. Its primary benefits include improved cardiovascular health, increased muscular strength, and enhanced weight management due to its effectiveness as a high-intensity aerobic exercise. Running is particularly advantageous for individuals seeking to achieve fitness goals related to endurance, stamina, and overall physical wellness.
Muscles Worked
- Primary:
- Quadriceps (Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius)
- Hamstrings (Biceps femoris, Semimembranosus, Semitendinosus)
- Gluteus maximus
- Calves (Gastrocnemius and Soleus muscles)
- Shins (Tibialis anterior, Peroneus longus)
- Secondary:
- Abdominals (Rectus abdominis, Transversus abdominis, Obliques)
- Erector spinae (Erector Spinae group consists of several muscles running along the spine)
- Iliopsoas
- Soleus and Tibialis posterior (Calf muscles)
- Hip adductors and abductors (Adductor longus, Adductor brevis, Gracilis, Gluteus medius, Gluteus minimus, Tensor fascia latae)
- Achilles tendon and plantar fascia
- Ankle stabilizers (Anterior and posterior talofibular ligaments, Calcaneofibular ligament, Deltoid ligament)
How to Do It (Step-by-Step)
- Stand upright with your feet shoulder-width apart and hands relaxed at your sides.
- Bend your knees slightly while leaning slightly forward from the hips, then use this leverage to push off the ground with your feet and land gently on the other foot in a rhythmic motion.
- Maintain proper posture, keep your stride length consistent, and focus on landing lightly on the balls of your feet.
Tip: Wear supportive shoes designed for running, and always warm up before starting to run to prevent injury.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Use the Auto Progression feature here to adjust your workouts automatically based on your progress.
Set a Rest Timer here to ensure consistent breaks between sets and maximize your efficiency.
Form Tips
- Maintain good posture: Keep your head up, shoulders relaxed, and core engaged. This will help reduce injury and improve efficiency.
- Land lightly on the balls of your feet: Avoid heel striking as it can lead to impact injuries. Instead, aim for a light, quick step that absorbs shock effectively.
- Breathe deeply and consistently: Focus on taking deep breaths through your nose and mouth during runs, ensuring you maintain a steady rhythm to conserve energy and prevent fatigue.
When to Use It
- Long-distance endurance training for marathons and ultramarathons
- High-intensity interval training (HIIT) for improving cardiovascular fitness
- Speed workouts for improving running efficiency and maximizing speed
Consult your Workout History to track your progress over time.
A good pair of running shoes, comfortable clothing, and a water bottle are essential. Optional gear includes a fitness tracker or smartwatch, reflective clothing for night runs, and earphones.
Running frequency depends on your fitness level and goals. A common recommendation is to run 3-5 days per week with at least one rest day.
Start slow and steady. Aim for a distance you're comfortable with, like 1 mile or 20 minutes of running, and gradually increase distance over time.
Yes, dynamic stretching (movements like leg swings) can help warm up your muscles before running. Save static stretches for after your run to cool down and reduce muscle soreness.
A comfortable, conversational pace is a good starting point. Focus on maintaining consistent breaths rather than reaching top speed.