Long Distance Running
Build endurance and stamina with long distance running! A great way to improve cardiovascular health.
The Long Distance Running mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Long Distance Running Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Long Distance Running Variations and Alternatives
How to do the Long Distance Running
Long Distance Running
Positioning:
Stand upright with your feet shoulder-width apart.
Keep your head up, looking forward, with your shoulders relaxed.
Lightly bend your elbows with your hands in a loose fist at about waist height.
Movement:
Start by lifting one knee towards your chest as you push off the opposite foot.
As your leg lifts, swing your opposite arm forward to maintain balance.
Allow your foot to re-contact the ground in front of you, landing softly on the middle of your foot. Avoid landing hard on your heels.
Continue alternating legs in a rhythmic motion, maintaining a steady pace.
Keep a light, quick tempo in your steps to build endurance.
Breathe steadily and evenly; try inhaling for three steps and exhaling for two.
Focus on keeping your body upright and relaxed as you maintain your pace.
Tip for Beginners: Start with shorter distances or durations and gradually increase as your fitness improves. Warm-up and cool down with walking or light stretching.
Long Distance Running FAQs
What muscles does the Long Distance Running work?
The Long Distance Running mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Long Distance Running?
None. The Long Distance Running is a bodyweight exercise, so you can do it anywhere.
What are some Long Distance Running variations and alternatives?
Similar exercises include the Assault Run, Backward Run, Half Knee Bend Run and Treadmill Run.
Training calculators
Work out the numbers behind your training before your next session.