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Cardio · Body Weight
Running
Running is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the glutes, hip flexors and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hip Flexors · Iliopsoas
- Core · Rectus Abdominis, Obliques
How to do Running
- Stand with your feet hip-width apart, your arms relaxed by your sides, and your core engaged. Maintain an upright posture.
- Begin running by taking quick, powerful strides, lifting your knees higher than jogging.
- Swing your arms naturally with each step, keeping them bent at a 90-degree angle.
- Maintain a steady, comfortable pace and continue running for the desired duration or distance.
Form tips
- Stay hydrated and take breaks, especially during longer runs.
- Breathe steadily and rhythmically to maintain oxygen flow during the run.
- Focus on maintaining a relaxed posture and avoid tensing your shoulders.
Running alternatives
More cardiovascular system exercises
Running FAQ
What muscles does Running work?
Running mainly works the cardiovascular system in the cardio (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The glutes, hip flexors and core work as secondary muscles.
What equipment do you need for Running?
None. Running is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Running should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Running good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Running burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Running?
Other exercises for the cardiovascular system include Treadmill Running, Treadmill Walk, Assault Airbike Fast Speed and Gym Elliptical Machine Normal Speed.
For developers
Use Running in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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