Running Workout

Running Workouts

Running is primarily performed today as a way to improve and/or maintain good cardiovascular health and endurance. Running is more efficient for weight loss than walking because more calories are burned over the same distance. Some runners run in order to compete in races while others do so to train for other sports.

The primary muscle groups used in running include the quadriceps, the hamstrings, the hips, the gluteus maximus, and the calf muscles. The biceps and abdominals muscles are also used as support muscles when running.

Running is an excellent way to promote safe and effective weight loss as the caloric expenditure is fairly high since it requires several large muscle groups to perform.

Since running requires the circulatory system to provide higher levels of oxygen throughout the entire body improvements in overall heart health and a reduction in the risk of cardiovascular disease are observed.

Bone density increases when a person runs regularly and the likelihood of suffering from osteoporosis is decreased. It also has been shown that regularly running can reduce or reverse the effects of aging. In addition, running can reduce the effects of stress and can assist individuals who suffer from depression.

Cost: $30 to $1,000

At the minimum, you should invest in a comfortable pair of running shoes (poor shoes can cause lower back problems). If you want to exercise in your own home, you will also need to purchase a treadmill.

Activity Locations: Almost Anywhere

With proper equipment, running can be performed almost anywhere, on almost any budget. Most people that run enjoy the additional benefits of running outside, but using a treadmill at the gym or home is also an excellent way to engage in aerobic exercise.

Types of Movements

Running basically involves leaping from foot to foot at a fast rate. The knee bends to absorb the body weight and then straightens again to propel the runner forward. The period of time while the foot is on the ground after absorbing shock is called the support phase as it is the time when that foot is supporting the body’s weight against gravity.

The drive phase occurs when the foot pushes against the ground to propel the body forward and slightly upward. The recovery phase is the period of time that the foot is not in contact with the ground. The arms also move while running, though mainly for balance. There are many different types of running which include sprinting, which is a high-speed run over a short distance, jogging, which is a slower version of running, and other forms.

Mental and Physical Requirements

Before beginning a running program, you should be comfortable jogging for long distances. Running can be an intense physical activity, and can be dangerous for people that have certain medical conditions. If you are not currently engaged in a jogging program, do so until you feel comfortable running.

Equipment Requirements

  • Running Shoes
  • Comfortable Clothes
  • Treadmill

Mental and Physical Benefits


  • Improved Mood
  • Reduced Anxiety
  • Decreased Stress
  • Improved Self-Esteem
  • Improved Focus


  • Weight Loss
  • Improved Immune System
  • Better Cardiovascular Function
  • Increased Resilience
  • Decreased Blood Pressure

Aerobic Effect

Running is one of the most aerobic exercises that a person can do. The heart rate is raised significantly, often over a long period of time, and the blood is oxygenated more efficiently if practiced regularly.

Running Workouts

In order to run to your full potential, purchasing running shoes and comfortable athletic clothing is a must. A treadmill can be used if there is little space to run or if a person wants to run in the comfort of his or her home or in a gym.

Running is one of the most affordable forms of aerobic activity and can be performed virtually anywhere and anytime. Running is also a natural posture for the human body and requires little time to master. In addition, running routines can be performed alone or with a workout partner.

However, similar to any other form of exercise, excessive running can lead to a few common injury types (i.e. skin splints, lower back pain, knee pain...). In the event that a minor injury is incurred, it is best to reduce your running routine in terms of intensity and/or distance and allow the injury the proper amount of time to heal.