Outdoor Running
How to do it
Starting position
- Look straight ahead and slightly tuck your chin.
- Keep your torso upright and inhale deeply through your nose.
- March lightly in place to release tension in your body.
Movement
- Step lightly so your foot lands directly under your body.
- Look far ahead and move forward at a steady pace.
- Swing your arms naturally back and forth as you move forward.
Breathing
Inhale deeply through your nose and exhale comfortably through your mouth.
Trainer tips
- Land your feet directly under your body
- Relax your shoulders and swing your arms
- Breathe evenly in time with your rhythm
Cautions
- It can strain your knee joints, so land softly.
- Sudden changes in speed cause ankle injuries, so stop gradually.
- Landing the feet too far in front of the body
- Going all out from the start
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Calves |
|---|---|
| Secondary muscles | Hamstrings · Glutes |
| Equipment |  Bodyweight |
| Movement pattern | Conditioning |
| Recommended time | 20–60 min |
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Representative exercise: Outdoor Running
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.