How to Do the Running

Running is the most basic form of cardio and works your legs, lungs, and heart. You can do it outside or on a treadmill, at any pace. It suits anyone who wants to improve endurance, burn calories, or build a fitness base.

Quads Hamstrings Calves Glutes BodyweightBeginner

Log every set of your Running in Superlift

Muscles worked

Primary

Quads
Hamstrings
Calves
Glutes

Secondary

How to do the Running

1
Warm up with 5 minutes of walking or an easy jog.
2
Stand tall with eyes forward and shoulders relaxed.
3
Start at a pace where you can speak in short sentences.
4
Land your foot close under your body, not far in front.
5
Swing your arms with elbows bent about 90 degrees.
6
Keep breathing steady and adjust pace as needed.
7
Finish with a few minutes of walking to cool down.

Form cues to remember

Run tall with relaxed shoulders
Take short, quick steps
Swing arms front to back
Breathe steadily

Running video tutorial

How To Run Properly | Running Technique Explained · Global Triathlon Network on YouTube

Common mistakes

Starting too fast

Begin at a pace you could hold for a conversation.

Overstriding

Shorten your steps so your foot lands under your hips.

Tense shoulders and fists

Shake out your hands and let your shoulders drop.

Adding distance too quickly

Increase weekly distance or time gradually, a little at a time.

Sets and reps

Endurance	20–40 minutes at an easy, conversational pace, 2–4 days a week
Conditioning	6–8 intervals of 1–2 minutes hard with equal easy jogging
Mobility	5–10 minute easy jog as a warm-up

Running is high-impact, so shin, knee, and foot pain are common when mileage rises too fast. Build slowly, wear fitting shoes, and rest if pain persists.

Superlift for iPhone

Track your Running and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.