A cardiovascular endurance exercise involving continuous running outdoors, improving aerobic capacity, leg strength, and overall fitness.
Begin standing upright. Start running at a steady pace, maintaining a relaxed posture. Swing your arms naturally, keep your core engaged, and land softly on each stride. Breathe rhythmically and maintain a consistent pace for the duration of the run.
Stand upright outdoors with feet hip-width apart, arms relaxed at your sides.
Finish standing upright, slowing to a walk, with controlled breathing and relaxed posture.
Keep your chest up, land softly, maintain a steady pace, swing your arms naturally, engage your core
Overstriding, slouching posture, holding breath, running too fast at the start, ignoring fatigue cues
Increase running distance or speed, add intervals, run on varied terrain for greater challenge.
Reduce running distance, alternate running with walking, choose flat terrain for easier effort.
Wear appropriate footwear. Be aware of your surroundings and weather conditions. Hydrate before and after running. Stop if you experience pain or dizziness.