How to do the Run
Run is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Run demonstration · © GymiaFit
Run at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Run step by step
- 1Start by standing upright with your feet hip-width apart.
- 2Engage your core and keep your upper body relaxed.
- 3Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet.
- 4Maintain a steady pace and continue jogging for the desired duration or distance.
- 5Remember to breathe deeply and maintain good posture throughout the exercise.
A free workout that uses it
Run — questions
What muscles does the Run work?
The Run primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Run?
None — the Run uses your bodyweight only, so it works at home with nothing but floor space.
Is the Run suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Run?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Run demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.