A fundamental cardiovascular exercise involving continuous forward movement at a pace faster than walking, improving endurance, cardiovascular health, and lower body strength.
Begin standing upright with feet hip-width apart. Lean slightly forward and initiate movement by driving one knee up and pushing off with the opposite foot. Maintain a relaxed arm swing and steady breathing. Land softly on the midfoot and continue with a rhythmic stride.
Stand upright with feet hip-width apart, arms relaxed at sides, and core engaged.
Return to a standing or walking position, gradually slowing down to a stop while maintaining balance and control.
Keep chest up, relax shoulders, drive knees forward, maintain steady breathing, land softly
Overstriding, landing heavily on heels, tensing shoulders, holding breath, poor posture
Increase speed, add intervals, run on varied terrain, or increase distance.
Start with brisk walking, use run-walk intervals, or reduce distance and speed.
Wear appropriate footwear, warm up before running, stay hydrated, and avoid running on unsafe surfaces. Stop if you experience pain in joints or chest.