{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "March in Place",
      "kind": "common"
    },
    {
      "text": "Running in Place",
      "kind": "common"
    },
    {
      "text": "March or jog in place",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "calves",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning"
    ],
    "movement_patterns": [
      "gait"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1584"
  },
  "id": "oec:jog-in-place",
  "instructions": {
    "setup": [
      "Stand upright with your feet hip-width apart and your core lightly braced.",
      "Bend your elbows to approximately ninety degrees, keeping your shoulders relaxed."
    ],
    "steps": [
      "Lift one knee toward hip height while swinging the opposite arm forward.",
      "Lower the foot back down to the ground under control, landing softly on the ball of your foot.",
      "Immediately switch sides, lifting the opposite knee and reversing your arm swing.",
      "Continue alternating legs in a smooth, rhythmic, running motion without traveling forward."
    ],
    "breathing": "Breathe rhythmically in through your nose and out through your mouth in cadence with your strides.",
    "cues": [
      "Stay light on your feet",
      "Pump arms from the shoulders",
      "Maintain a tall posture"
    ],
    "common_faults": [
      {
        "fault": "Landing heavily on the heels, increasing joint impact.",
        "correction": "Spring off and land lightly on the midfoot to balls of the feet with a slight knee bend."
      },
      {
        "fault": "Excessive forward or backward leaning of the torso.",
        "correction": "Keep the chest upright and engage the core to maintain a neutral spine."
      }
    ],
    "safety": {
      "precautions": [
        "Wear supportive athletic footwear to minimize repetitive impact on lower extremities."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "heart-rate",
          "cadence",
          "calories",
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Jog in Place",
  "previous_ids": [
    "oec:march-or-jog-in-place"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: March or jog in place",
        "url": "https://wger.de/en/exercise/1584/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "MrAlfaRobot"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:running"
    },
    {
      "type": "regression-of",
      "target": "oec:running"
    },
    {
      "type": "substitute-for",
      "target": "oec:running"
    },
    {
      "type": "progression-of",
      "target": "oec:high-knee-march"
    },
    {
      "type": "regression-of",
      "target": "oec:high-knees"
    }
  ],
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A stationary aerobic exercise simulating the running gait to elevate heart rate and warm up the body."
}