The Run exercise, commonly known as running, is a basic form of aerobic exercise that involves moving at a faster pace than walking by propelling the body forward with a series of continuous steps. Running primarily targets the muscles in the legs, glutes, and core while also promoting cardiovascular fitness, endurance, and overall physical health. As a weight-bearing exercise, running can also help improve bone density and strengthen joints. It is a versatile and accessible form of exercise that can be performed outdoors or indoors on a treadmill, and can be adapted to various fitness levels and goals, such as distance running, sprinting, or interval training.

Muscle Group

Equipment Required

Run Instructions

  1. Start by standing with your feet shoulder-width apart and your arms at your sides.
  2. Begin by lifting your right foot off the ground and bringing your knee up towards your chest.
  3. As you bring your right knee up, swing your left arm forward and your right arm back.
  4. Quickly switch your legs and arms, bringing your left knee up towards your chest while swinging your right arm forward and your left arm back.
  5. Continue alternating your legs and arms in a running motion, moving as quickly as you can while maintaining good form.
  6. Try to keep your core engaged and your posture upright throughout the exercise.
  7. Repeat for the desired number of repetitions or time.

Run Form & Visual


Run Benefits

  • Improves cardiovascular health
  • Increases endurance and stamina
  • Burns calories and aids in weight loss
  • Strengthens leg muscles
  • Reduces stress and improves mood
  • Boosts immune system
  • Improves bone density
  • Can be done anywhere with no equipment needed

Run Muscles Worked

  • Quadriceps
  • Hamstrings
  • Calves
  • Glutes
  • Abdominals
  • Obliques
  • Lower back
  • Hip flexors

Run Variations & Alternatives

  • Run
  • Running
  • Runner
  • Runs
  • Runners