Run
Running is a fundamental cardiovascular exercise targeting the heart and lungs while engaging the lower body muscles. It builds aerobic endurance, burns calories, and improves cardiovascular health, making it one of the most accessible forms of exercise.
How to do it
- Stand upright with a slight forward lean from the ankles.
- Begin by pushing off with one foot and landing on the midfoot of the opposite foot.
- Drive your arms in coordination with your legs, bending your elbows at 90 degrees.
- Maintain a steady breathing rhythm and relaxed shoulders.
- Continue at the desired pace for the target distance or duration.
Form cues
- Keep your shoulders relaxed and down
- Maintain a slight forward lean from the ankles
- Land softly on your midfoot
- Bend your elbows at 90 degrees and swing naturally
Breathing: Breathe in a steady, comfortable rhythm, such as taking a breath every two to three steps.
Common mistakes
- Overstriding leads to heavy heel strikes and increases impact on your joints.
- Tensing the shoulders wastes energy and can cause upper body fatigue.
- Looking down at your feet ruins posture and strains your neck.
Muscles worked
Primary: cardio. Secondary: upper legs, calves, glutes.
Suggested sets & reps
Get fitter
Intervals of 1 minute fast run and 1 minute walk for 20 minutes
Lose weight
20–30 minutes continuous run, 3–4 times per week
Build muscle
15–20 minutes easy jog as a warm-up or conditioning finisher
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp joint pain in your knees or ankles, stop and rest.
- If you have pre-existing lower body injuries, check with a professional before starting a running routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I land on my heel or my toes?
Aim for a soft midfoot landing directly under your body to absorb shock naturally.
How often should I run as a beginner?
Start with 2 to 3 sessions per week, leaving at least one rest day in between to let your joints adapt.
What should I do if I get a side stitch?
Slow down to a walk, take deep breaths into your belly, and gently stretch your torso until it passes.