Running
Outdoor running at a steady or varied pace. Builds aerobic endurance and lower-body muscular endurance.
Primary muscles
- Cardiovascular System
- Quadriceps
- Hamstrings
- Calves (Gastrocnemius)
Secondary muscles
- Glutes (Gluteus Maximus)
- Soleus
- Hip Flexors
- Abs (Rectus Abdominis)
- Sets
- 1
- Duration
- 20–45 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall in supportive running shoes on a safe route, arms relaxed and bent about 90 degrees.
Start with a few minutes of easy walking or jogging to warm up.
Run with a tall posture and a slight forward lean from the ankles.
Land with your foot close to beneath your hips rather than far in front.
Swing your arms forward and back, not across your body.
Hold a pace you can sustain for the planned duration, then walk to cool down.
Breathing: Breathe rhythmically through the nose and mouth; at easy pace you should be able to speak in short sentences.
Coaching tips
Run tall
Quick, light steps
Relax shoulders and hands
Common mistakes
Overstriding and landing heavily on the heel far ahead of the body
Starting too fast
Tensing the shoulders and clenching fists
Increasing weekly distance too quickly
Safety notes
Build volume gradually to reduce overuse injury risk.
Choose well-lit routes and stay aware of traffic.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.