{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Slow Running",
      "kind": "common"
    },
    {
      "text": "Easy Run",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "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": [
      "treadmill"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "319"
  },
  "id": "oec:jogging",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, arms relaxed at your sides, and gaze forward.",
      "Engage your core lightly and maintain an upright posture with a slight lean forward from the ankles."
    ],
    "steps": [
      "Push off the ground with one foot, driving the opposite knee slightly forward in a controlled stride.",
      "Land lightly beneath your center of mass with a midfoot strike, allowing the knee and ankle to absorb the impact.",
      "Immediately transition to pushing off into the next stride, alternating legs in a fluid, rhythmic cycle.",
      "Swing your arms naturally in opposition to your legs with elbows bent at approximately ninety degrees."
    ],
    "breathing": "Breathe rhythmically and naturally through your nose and mouth at a conversational pace.",
    "cues": [
      "Stay tall with a slight forward lean",
      "Land softly under your hips",
      "Keep your shoulders relaxed"
    ],
    "common_faults": [
      {
        "fault": "Overstriding by reaching the foot far in front of the body with a heavy heel strike.",
        "correction": "Shorten your stride and aim for a higher cadence so your feet land directly beneath your hips."
      },
      {
        "fault": "Hunching the shoulders and tensing the upper body.",
        "correction": "Drop your shoulders away from your ears and keep your hands loosely cupped."
      }
    ],
    "safety": {
      "precautions": [
        "Wear well-fitted running shoes with adequate support and cushioning.",
        "Increase weekly distance and duration gradually to prevent overuse injuries."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "pace",
          "heart-rate",
          "calories",
          "cadence",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "heart-rate",
          "calories",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Jogging",
  "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: Jogging",
        "url": "https://wger.de/en/exercise/319/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Papazit"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:running"
    },
    {
      "type": "regression-of",
      "target": "oec:running"
    },
    {
      "type": "progression-of",
      "target": "oec:walking"
    },
    {
      "type": "progression-of",
      "target": "oec:run-walk-intervals"
    }
  ],
  "setup": {
    "position": "moving"
  },
  "status": "active",
  "summary": "A continuous, moderate-paced running gait performed for cardiovascular conditioning and aerobic endurance."
}