Strength
Run
A fundamental human movement optimized for building lower body power and cardiovascular resilience.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet hip-width apart and your gaze directed toward the horizon.
Lean forward slightly from the ankles to shift your center of gravity while maintaining a neutral spine.
Drive one knee forward and upward while pushing off the ground with the opposite foot by engaging the calf and glute.
Land softly on your midfoot rather than your heel to absorb impact efficiently.
Drive your elbows back in a controlled rhythm to assist with momentum and balance.
Maintain a steady breathing pattern, coordinating your inhalations and exhalations with your stride count.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Overstriding by placing the foot too far in front of the center of mass
- Landing heavily on the heels rather than the midfoot
- Excessive vertical oscillation or bouncing which wastes energy
- Clenching the jaw or tensing the shoulders during high exertion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.