Running (Outdoor)
The Running (Outdoor) is a compound cardio exercise. It primarily targets the quadriceps and hamstrings, with the calves, glutes, and abdominals working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
noneCategory
cardioInstructions
- Start with a light warm-up walk or jog for 5 minutes.
- Maintain an upright posture with a slight forward lean.
- Land on the midfoot and push off with your toes.
- Keep your arms bent at 90 degrees, swinging naturally.
- Breathe rhythmically, inhaling and exhaling in a pattern.
- Pace yourself to maintain consistent speed throughout.
- Cool down with a 5-minute walk after your run.