# Running

> Running is steady-state cardio on foot that trains your heart and lungs and works your glutes, quads, hamstrings and calves.

Page: https://fitnessie.app/exercises/running/
Type: Cardio · Cardio
Demo video: https://fitnessie.app/demos/running/1f9d4dfa6b7c78d7.mp4

## How to do it

1. Stand tall with your gaze forward, chest lifted and shoulders relaxed and down.
2. Lean forward just slightly from the ankles and start moving.
3. Bend your elbows and swing your arms straight back and forth, hands loose.
4. Take quick, light steps, landing on your midfoot with your foot under your hips.
5. Push off behind you so each step has a brief flight phase, and keep your breathing in rhythm with your steps.

## Key cues

- Tall posture, slight lean
- Land under your hips
- Quick, quiet steps
- Relaxed arms and hands
- Eyes up, shoulders down

## Common mistakes

- Landing on your heel with your foot out in front
- Overstriding with slow, heavy steps
- Slouching with your head down and shoulders hunched
- Crossing your arms in front of your body

## Muscles worked

- Primary: Glutes, quads, hamstrings and calves
- Secondary: Hip flexors and abs

## Equipment

None.

## Variations

- [Running (Treadmill)](https://fitnessie.app/exercises/treadmill-running/)

## References

- [Healthline: What Muscles Get Used When You Run?](https://www.healthline.com/health/what-muscles-get-used-when-you-run)
- [Healthline: Proper Running Form](https://www.healthline.com/health/exercise-fitness/proper-running-form)
- [BarBend: Proper Running Form](https://barbend.com/proper-running-form/)