{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Alternate Walking",
      "kind": "common"
    },
    {
      "text": "Walk-Run Intervals",
      "kind": "common"
    },
    {
      "text": "Run-Walk Method",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "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": "2670"
  },
  "id": "oec:run-walk-intervals",
  "instructions": {
    "setup": [
      "Stand tall outdoors on a flat, safe surface, or step onto a treadmill.",
      "Set your interval timer or monitor for your desired walk and run durations."
    ],
    "steps": [
      "Begin by walking at a brisk, purposeful recovery pace for the designated walking interval.",
      "Smoothly transition into an easy jog or run as the interval timer signals the work bout.",
      "Maintain an upright posture, relaxed shoulders, and a smooth cadence throughout the jog.",
      "Decelerate back to a walk at the end of the running interval and repeat for the target duration."
    ],
    "breathing": "Maintain a steady, rhythmic breathing pattern matched to your footfalls, avoiding holding your breath during running phases.",
    "cues": [
      "Stay tall through the torso",
      "Smooth transitions",
      "Keep shoulders relaxed"
    ],
    "common_faults": [
      {
        "fault": "Sprinting during the run interval and becoming too exhausted to complete subsequent sets.",
        "correction": "Keep the running pace conversational and controlled to sustain the intervals over time."
      },
      {
        "fault": "Overstriding during the transition to a jog, leading to excessive heel striking and joint impact.",
        "correction": "Land with feet beneath your hips using a quick, light turnover."
      }
    ],
    "safety": {
      "precautions": [
        "Wear appropriate running footwear to absorb impact.",
        "Stay alert to terrain and traffic when performing intervals outdoors."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "pace",
          "speed",
          "heart-rate",
          "calories",
          "rpe"
        ]
      },
      {
        "required": [
          "duration",
          "distance"
        ],
        "optional": [
          "pace",
          "speed",
          "heart-rate",
          "calories",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Run-Walk Intervals",
  "previous_ids": [
    "oec:alternate-walking"
  ],
  "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: Alternate Walking",
        "url": "https://wger.de/en/exercise/2670/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Mamo2604"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:walking"
    },
    {
      "type": "regression-of",
      "target": "oec:running"
    },
    {
      "type": "regression-of",
      "target": "oec:jogging"
    },
    {
      "type": "variation-of",
      "target": "oec:interval-run"
    }
  ],
  "setup": {
    "position": "moving"
  },
  "status": "active",
  "summary": "A cardiovascular exercise alternating bouts of walking with periods of jogging or running."
}