Walking or running is the most natural movement for people to get around. Walking trains the local endurance in the legs and is particularly suitable for beginners or those returning to exercise for whom running is still too strenuous. The intensity of brisk walking is higher than normal walking, but you are not yet running. It works the legs and core.
Exercise
Walk quickly
Warmup
Type: Universal
Equipment: Körpergewicht
Tutorial
1
Start with an upright posture and keep your elbow joints bent at 90°.
2
Start walking at a brisk pace 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 come up with your heel and roll over the sole of your foot. 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. 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 your heels touch the ground and roll over the soles of your feet. Push yourself forward and not upwards! Use your arms to generate forward momentum. Avoid rotating your upper body, as this wastes energy. Make sure you breathe evenly.
Wear loose sportswear and suitable running shoes.
Muscle groups
Primary
Thigh
Secondary
Calf
Tertiary
Gluteus
Equipment
Body weight
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