Running
Learn how to do Running with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Running is a Treadmill exercise that primarily targets the Quadriceps, with secondary activation of the Glutes. It has a MET value of 8, meaning a 70 kg person burns approximately 280 calories in a 30-minute session.
How to Do Running
Running on a treadmill or outdoors to improve cardiovascular endurance, burn calories, and strengthen the lower body.
💡 Instructions:
Start at a comfortable pace to warm up.
Keep your posture upright with shoulders relaxed.
Maintain a consistent stride and avoid overstriding.
Land softly on the midfoot and push off with the toes.
Use arm movement naturally to support momentum.
⚠️ Common mistakes:
Leaning too far forward or backward
Overstriding, leading to joint stress
Landing heavily on the heels
Holding tension in the shoulders
You're a coach? Running is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Running
Equipment
- Treadmill
Calorie Calculator
MET 8Calories = MET × weight (kg) × time (hours)
Quick Facts: Running
- Type
- Treadmill exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes
- MET value
- 8
- Calories (30 min, 70 kg)
- ≈ 280 cal
- Video quality
- 4K with male and female demonstrations
More Cardio Exercises
FAQ: Running
What muscles does Running work?
Running primarily targets the Quadriceps, with secondary engagement of the Glutes.
How do you do Running correctly?
Running on a treadmill or outdoors to improve cardiovascular endurance, burn calories, and strengthen the lower body. 💡 Instructions: p]:inline-block">...
Is Running good for beginners?
Running has a MET value of 8, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Running?
Running requires: Treadmill.
What are the benefits of Running?
Running strengthens the Quadriceps, engages the Glutes, builds functional strength using Treadmill. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Running?
Similar exercises to Running include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Running better than Bike?
Both Running and Bike target the Quadriceps. Running uses Treadmill, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
Add Running to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
