Male

Run (equipment)

Muscles involved

When doing a Run (equipment) workout, it is very easy to drop into common posture mistakes that ruin your efficiency. Using this machine to condition your quadriceps and calves works wonders, provided you pay attention to your mechanics. A major error to avoid is holding tightly onto the side rails or leaning backward, which ruins your natural stride. You should also watch out for heavy heel-striking against the belt. Keep your torso upright with a slight forward tilt, allow your arms to swing naturally, and hit the deck smoothly. By avoiding these missteps, your legs will absorb the impact far better and your cardio endurance will skyrocket.

How to do it

1. Get on the treadmill and set the speed to a comfortable running pace, standing upright with a slight forward lean. 2. Begin running, driving your arms back and forth in rhythm with your legs, and strike the ground with your mid-foot. 3. Maintain a steady pace and running form. 4. As you reach the end of your run, slowly reduce the speed to a walk to cool down.

Equipment required

Máquina

Muscles worked

Tips

- Maintain a slight forward lean from your ankles, not your waist. - Land on your mid-foot and roll through to the ball of your foot. - Keep your arms at a 90-degree angle and pump them forward and back. - Maintain a steady, consistent pace and breathing rhythm.