Walking or running is the most natural movement for people to get around. Running trains local endurance in the legs and improves the work of the entire cardiovascular system. In addition to a healthy diet, running also helps to reduce body fat. It works the legs, arms and torso.
Exercise
Running
Warmup (Zeitvorgabe)
Type: Universal
Equipment: Körpergewicht
Tutorial
1
Start with an upright posture and keep your elbow joints bent at 90°.
2
Start running at a moderate intensity by straightening your back leg and pushing yourself forward. Use your arm to carry forward momentum.
3
Land with your front foot on the floor so that you land with your midfoot under your center of gravity. Your front leg is slightly bent.
4
Run until you have reached the specified time.
Tip
Engage your core muscles and make sure your posture is upright. Extend your chest and push your shoulders back. Keep your shoulders down while running. Tilt your pelvis slightly forward. Keep your arms close to your body and keep your upper and lower arms bent at 90°. You should keep your head upright and look about 10m ahead.
Make sure that you land with your midfoot on the floor. Land with your foot under your center of gravity. Push yourself forwards and not upwards! Use your arms to generate forward momentum. Avoid rotating your upper body as this wastes valuable energy. Breathe in for approx. 4 steps and out for 4 steps.
If you are still a beginner, it is important to start at a relaxed pace and slowly increase from running session to running session. You can also start with intervals. This means, for example, alternating between 30 seconds of running and 15 seconds of walking.
Use a heart rate monitor to track your training (duration, distance, speed, heart rate). To find out the optimum intensity or heart rate for you, you should do an endurance test with a trained fitness instructor.
Wear loose sportswear and suitable running shoes.
Muscle groups
Primary
Thigh
Secondary
Calf
Tertiary
Gluteus
Equipment
Body weight
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