Running

oec:running

A fundamental locomotion and cardiovascular exercise involving cyclical, alternating strides with an aerial flight phase.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Run, Jogging, Jog, Zone 2 Running

How to do it

Stand tall with your head facing forward, shoulders relaxed, and arms bent at roughly ninety degrees.
Engage your core lightly and lean slightly forward from your ankles, not your waist.

Push off the ground with one foot to initiate forward propulsion, driving the opposite knee forward and upward.
Land softly under your center of mass with your midfoot or forefoot, keeping your knee slightly flexed to absorb impact.
Swing your arms rhythmically front-to-back in opposition to your leg drive to maintain balance and momentum.
Cycle continuously through alternating stance and flight phases across the desired distance or duration.

Breathe rhythmically and deeply in sync with your stride pattern (such as inhaling for two strides and exhaling for two strides).

Overstriding, where the foot lands far in front of the center of mass with a locked knee.: Shorten your stride and increase cadence so your feet land directly beneath your hips.
Excessive arm crossover across the chest, causing wasted rotational energy.: Drive the elbows straight back and keep hands relaxed moving forward and backward.
Bending forward at the waist or slouching through the shoulders.: Keep your chest proud, gaze fixed toward the horizon, and hinge forward slightly from the ankles.

Wear appropriate running shoes tailored to your foot strike and surface.
Gradually increase mileage and intensity to avoid overuse injuries such as shin splints or tendinopathies.

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