Benefits, Considerations, and Onsite Operation
Sure, running in place might not get you anywhere in terms of physical distance, but can it speed up aptitude?
In fact, yes. While running in place (or doing high knees or butt kicks) doesn’t use all the same muscles as running outdoors or on a treadmill, it still has benefits.
So if Bruce Springsteen was born to run… were you born to run in place? 🏃♀️
Perhaps. Let’s dive into the benefits, risks, and health tips for this unique running style.
Running in place is a legitimate aerobic workout, whether you’re in a small apartment, hotel room, or stuck in a cubicle.
It also does a lot for your health, including:
TBH, there isn’t much research on running in place specifically. But science says that getting your heart pumping and sweating will unleash a host of health and fitness benefits.
Obviously, running in place is not exactly like running around town. So what’s different about this small space solution?
- Works different muscle groups. Running in place does not include forward propulsion. Land differently could helps with ankle and lower leg strength. At the same time, you won’t be working your glutes and hams as much as when running outside. And since there’s no incline, you might miss some extra muscle-pumping action.
- Can put more strain on the knees and hips. Running in place instead of running forward can put more stress on your knees and hips. Reduce the impact by jogging on a soft surface like a yoga mat or rug.
- The correct form can be more difficult. Many of us jog on a treadmill or out into the world. We may not have the knowledge of proper form when it comes to running in place. But practice makes perfect!
- You might get bored AF. Let’s face it, running in place can get boring. When you run outside, you change scenery. On a treadmill, you can change the incline or have a robot trainer guide you. Bad luck when you run in place in your living room.
Jogging in place can give you a solid workout. Plus, it would probably be easier on your joints than going at the speed of a cartoon roadrunner.
Much like jogging on a treadmill or on the sidewalk, jogging in place can…
Before you start, warm up your muscles with some stretches or slower exercises. Consider jumping jacks, mountain climbers, knee kicks or lunges.
When you’re ready, here’s how to execute in place:
- Raise your right arm and your left foot at the same time.
- Raise your right knee as high as your hips. (Fast walker style.)
- Switch to the opposite foot, quickly raising your right foot to hip height.
- At the same time, move your right arm back and your left arm forward and help him.
- Keep it up!
Try a 10-minute run followed by rest or other exercises (push-ups, lunges, burpees, etc.).
You can also turn this into interval training:
- Run in place for 4 minutes.
- Run faster in place for 2 minutes.
- Do 1 minute of bodyweight exercise (eg, push-ups, leg raises, planks).
- Jog in place for 3 minutes.
- Rest for 1-2 minutes.
Listen to your body. If you don’t feel any pain or tension, go ahead and run in place for as long as you want.
For reference, the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise for optimal health.
For some people, running in place might be the answer to doing 10-minute sweat sessions without leaving the office. Start with 10-20 minute sessions and then increase from there if your body still feels good.
How about running in place for 30 minutes?
Everything goes well.
As long as your muscles or joints aren’t screaming, go ahead and run in place for a full 30 minutes. It’s a great daily exercise in a snap!
If you’re super new to fitness, recently suffered an injury, or have individual health issues, talk to your doctor or board-certified physical therapist before you begin.
Run in place could putting pressure on certain muscles and joints, including those in your:
Prevent problems by using proper form and building your routine slowly.
Taking it out is pretty legit – I mean, just ask UNK.
Walking and running in place are two good options for focusing on daily movements. Depending on your goals, it may be easier for you to walk around.
Walking is less stressful on the joints. It may be a better option for people with knee or ankle problems or other injuries.
Of course, you won’t burn as many calories or reap as many cardiovascular and muscular rewards from walking around the neighborhood. But hey, it’s still much better than sitting all day.
Running in place won’t replace your regular gym session, Pilates class, or 5K run, but it still provides fitness benefits.
This space-saving exercise can improve cardiovascular health, burn calories and build strength.
While running in place doesn’t provide *exactly* the same benefits as running, it’s a good option when you can’t fit any other exercise into your routine. Remember to call it a day if you experience joint or muscle pain.
Spicing up your running in place with exercises like jumping jacks, lunges, and burpees can diversify your fitness routine and keep you fit and healthy, even when you can’t leave your apartment.