Running
High-impact cardio that builds endurance and leg strength. From casual jogging to competitive racing.
- 600
- Calories burned per hour
- Intermediate
- Difficulty level
- 6
- Muscle groups
- 4
- Equipment options
Benefits
- Cardiovascular endurance
- Leg and core strength
- Mental clarity
- Calorie burn
- Bone density
Getting Started
- 1Get proper running shoes from a specialty store
- 2Start with walk-jog intervals
- 3Run 3x/week with rest days
- 4Build distance gradually (10% rule)
- 5Find a local running group or park
Safety Tips
- Warm up for 5–10 minutes before
- Cool down and stretch after
- Run on well-lit, even surfaces
- Stay hydrated throughout the day
- Listen to your body; rest if injured
Equipment
Running shoesMoisture-wicking clothesSports watch (optional)Hydration pack
Muscles Worked
GlutesQuadricepsHamstringsCalvesCoreHip flexors