PlanWorkouts

Exercise 0685 · REF oLrKqDH

Run exercise animation

Run

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

Running is the most basic cardiovascular exercise there is, driven primarily by the quads and hip flexors but demanding coordinated effort from essentially every muscle below the waist. Pace and form matter more for long-term durability than raw effort — most running injuries come from doing too much too fast rather than the movement itself.

How to Do the Run

  1. Start by standing upright with your feet hip-width apart.
  2. Engage your core and keep your upper body relaxed.
  3. Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet.
  4. Maintain a steady pace and continue jogging for the desired duration or distance.
  5. Remember to breathe deeply and maintain good posture throughout the exercise.

Muscles Worked

The Run primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Cardio Exercises

Astride Jumps (male) Astride Jumps (male) Body Weight · Cardiovascular System Back And Forth Step Back And Forth Step Body Weight · Cardiovascular System Bear Crawl Bear Crawl Body Weight · Cardiovascular System Burpee Burpee Body Weight · Cardiovascular System Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System

More Cardiovascular System Exercises

Half Knee Bends (male) Half Knee Bends (male) Body Weight · Cardiovascular System High Knee Against Wall High Knee Against Wall Body Weight · Cardiovascular System Jack Burpee Jack Burpee Body Weight · Cardiovascular System Jack Jump (male) Jack Jump (male) Body Weight · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Mountain Climber Mountain Climber Body Weight · Cardiovascular System

Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Run work?
The Run primarily targets the cardiovascular system, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Run?
The Run is done with no equipment — just body weight.
What's a good alternative to the Run?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.