Running
Continuous running or jogging at a pace matched to your workout.
Setup
- Choose a clear, even route or familiar treadmill and wear suitable footwear.
- Start with a walk and gradually increase to a comfortable jog.
Execution
- Keep your torso tall, eyes ahead and shoulders relaxed.
- Let your arms swing naturally and land with your feet beneath you rather than reaching far forward.
- Keep the effort appropriate to the session and ease down gradually afterwards.
Coaching cues
- Relax your shoulders.
- Use light, comfortable steps.
- For easy running, keep a conversational effort.
Common faults & fixes
- Overstriding: shorten your stride and avoid reaching forward.
- Starting too fast: slow down or use run-walk intervals.
Regressions
- Alternate short easy runs with walking.
- Use brisk walking if running is not comfortable.
Variations
- Easy run or jog.
- Tempo running at the prescribed effort.
- Timed or distance-based intervals.
Programming ideas
- Follow the duration, distance, rest and effort specified in your workout.
- Increase training gradually and allow recovery between hard sessions.
Safety
Stop for pain, dizziness or unusual breathlessness. Seek qualified medical advice if symptoms persist or you have a condition affecting exercise. Avoid sudden jumps in distance or intensity.
In depth
Running develops aerobic endurance and supports goals from a first 5k to hybrid racing. Match your pace to the workout: easy efforts should allow conversation; faster work belongs in planned intervals.