Running
Also known as: run, jog, jogging
Cardio
Muscles worked: Cardio
How to do it
- 1
Warm up with a light jog or brisk walk for 5-10 minutes.
- 2
Start running at a comfortable pace, focusing on maintaining good posture and breathing rhythmically.
- 3
Increase your speed or distance gradually over time to improve endurance and performance.
- 4
Cool down with a light jog or walk for 5-10 minutes after your run.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Running FAQ
What muscles does the Running work?
The Running primarily works the Cardio.
What are the best sets and reps for the Running?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
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