Running
Also called run, jog, jogging, outdoor run
- Works
- Heart and lungs · cardiovascular system
- Front of the thigh · quadriceps
- Calves · gastrocnemius and soleus
- Buttocks · gluteus maximus
- Back of the thigh · hamstrings
- Needs
- No equipment
Setup
Wear running shoes that fit well. Walk for five minutes first to warm up.
Steps
- Run tall, with your eyes on the path ahead.
- Take short, light steps with your feet landing under your body.
- Keep your shoulders relaxed and your arms bent.
- Run at a pace where you could still speak a few words.
- Walk for five minutes at the end.
Breathing
Breathe in a steady rhythm. At an easy pace you can still say a short sentence.
Where you feel it
A steady effort in your breathing and in your legs.
Common mistakes
- Running every run fast.
- Adding more than a little distance each week.
- Long steps that land far in front of the body.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if you feel chest pain or tightness, or pain in a shin, foot or knee that changes how you run.