Outdoor running at a steady or varied pace. Builds aerobic endurance and lower-body muscular endurance.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
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.
Run tall
Quick, light steps
Relax shoulders and hands
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
Build volume gradually to reduce overuse injury risk.
Choose well-lit routes and stay aware of traffic.