Running
Running is a bodyweight cardio exercise that targets cardiovascular endurance and the muscles of the lower body. It is one of the most fundamental and effective exercises for building aerobic fitness and burning calories.
How to do it
- Stand upright with a slight forward lean from the ankles, not the waist.
- Begin by jogging at a comfortable pace, landing midfoot with each step.
- Pump your arms forward and back in opposition to your legs.
- Gradually increase your pace to the desired running speed.
- Continue for the desired distance or duration, maintaining a steady breathing pattern.
Form cues
- Keep a slight forward lean from the ankles
- Land softly on your midfoot with every step
- Pump your arms gently in rhythm with your legs
- Breathe at a steady and comfortable pace
Breathing: Inhale and exhale in a steady, relaxed rhythm that matches your stride.
Common mistakes
- Leaning from the waist instead of the ankles, which strains your lower back.
- Overstriding and landing on your heels, which increases impact on your joints.
- Tensing your shoulders and upper body, which wastes valuable energy.
Muscles worked
Primary: cardio. Secondary: quads, hamstrings, calves, glutes.
Suggested sets & reps
Get fitter
20–25 minutes interval run, 3 times per week
Lose weight
20–30 minutes steady pace, 3–4 times per week
Build muscle
15–20 minutes easy jog as a warm-up, 2 times per week
Easier, harder & alternatives
Make it harder
Take care if…
- If you have persistent joint pain, ease off or choose a lower-impact alternative like walking.
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
How often should I run as a beginner?
Start with 2 to 3 sessions per week, leaving at least one rest day between runs to let your joints adapt.
Is it normal to feel out of breath quickly?
Yes, cardiovascular endurance takes time to build. Slow your pace down to a conversational jog if you cannot catch your breath.
What should I do if my shins hurt?
Shin discomfort often comes from overstriding or running on very hard surfaces. Ease off, shorten your stride, or take a few days of rest.