Push To Run

Start in a push-up position with your hands shoulder-width apart and your body in a straight line.

Lower your chest towards the ground by bending your elbows, keeping your body straight.

Push through your hands to extend your arms and return to the starting position.

Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.

Continue alternating knees as fast as you can while maintaining good form.

Continue for the desired duration or number of repetitions.

Losing tension in the core or lower back partway through the movement — because Push To Run loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Cardiovascular System and stresses the shoulder joint.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.