The running exercise is an easy workout that anyone can do, as long as you have the place to run on. Running is one of the oldest form of exercises that has ever performed by humans. All you need to do is to stretch, to straighten your legs, and to run as far as your body can go. Take note that running is quite different from jogging, wherein you maintain a gentle and steady pace.

There are some tips that you can take into consideration when are going to run. Avoid running in highways or near the roads where vehicles and trucks are plenty. You need to stay safe when you run, and you must be wary with the smoke that you may inhale, which may cause asthma or any respiratory illness.

Furthermore, you should be able to apply sunscreen that is powered with high SPF, especially to exposed area, because too much exposure to the sunlight can bring you burnt skin. Avoid running in peak hours in the road or on the streets so that you wouldn’t be inhaling air pollution. Wearing loose clothing while running makes you feel fresh and prevents you from sweating easily. Moreover, appropriate shoes should also be worn to avoid foot strain and to have you running flawlessly.

You also have to plan your route, especially on flat, grassy locations so that you can avoid strain and injury.


The muscles that the running exercise targets your legs and hips. All of your body muscles are actually active and stretched.

Your legs and hips are going to have better balance and stability because these body parts are essential in running. Your knees are also stabilized and strengthened, which are important to prevent from any risks of knee strain or injury.

Sets and Repetitions

If you are a beginner, aim to run for a shorter period of time such as 30 minutes. If you are advanced, aim for an hour of running. Increase your time when your body is able to cope up with longer period of running.

Instagram Video

Here is an Instagram video that shows how to run.

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The treadmill is actually optional to be utilized when you run, since you can freely run outside knowing the precaution and safety that you must abide. It is only an alternative if you prefer to run indoors. This product is made portable, which means this treadmill can be folded for storage. Not only it is durable and is loaded with a scan for speed, time and distance, but it is also made affordable.

Top Performance Metrics

Numerous runners have made their name in succeeding top record such as Kenenisa Bekele and Wang Junxia, who both run for 10,000 meters for 26 minutes and 29 minutes respectively.

Related Movements

Here are some movements that you can integrate with running:

  • Walking lunge
  • Box jump
  • Squat

Related Foods

Running can make your stomach shake, and if you eat too much, you may get yourself queasy or unable to run. Here are some choices of food that you may eat so that your body can have ample energy without eating too much:

  • Banana and raisins

  • Whole wheat toast with banana and nut butter

  • Carrots and green smoothie

  • Greek yoghurt with granola

Subsequently, drink lots of water to rehydrate your body and consume food that can refuel your body from weariness:

  • Low-fat chocolate milk

  • Apple, cheese with crackers

  • Low-fat yoghurt with berries, apple and grapes

  • Skim milk and banana


Here are some photos of the running exercise:

YouTube Video

Here is a YouTube video that provides a lecture on how to run without getting knee pain.

Celebrity Use

Prominent comedian actor, Jim Carrey is known to be an active runner, and is able to run for five miles. On the other hand, singer Bon Jovi’s favorite exercise is running and has been running six times a week for around one hour.

Functional Use

Improvements can be manifested after regular days of running such as burning plenty of calories, maintaining healthy body weight, strengthening your overall muscles, improving your heart rate and building up strong bones. Your body posture is going to be ameliorated because as you run, your spinal cord is straightened.