Picture this: You're stuck indoors, no treadmill, no space, but you're ready to work up a sweat. So you start running in place, stretching your knees and swinging your arms. Is running in place cardio? You're not alone in wondering if this type of exercise really lives up to its promises.
ContentIs running in place cardio?Is running in place cardio: the benefitsRunning in place vs. running and walkingHow long should you run in place?
The good news? Running in place can be the unsung hero of quick, low-effort workouts. WomanEL will tell you how it differs from more traditional types of cardio and whether it can really help you achieve your fitness goals.
Is running in place considered cardio?
As silly as it may sound (or may seem), running in place is actually considered cardio. Think about it: the movements are pretty much the same as running, but you're just standing in one place.
According to trainer Jay Cardiello, it's a great option if you want to get your heart rate up, improve your cardiovascular fitness, and burn calories without taking up a lot of space or requiring any equipment.
Is running in place considered cardio: benefits
Running in place offers the same physical benefits as other cardio exercises. But there are a few added bonuses, says trainer April Gatlin. “Running in place is convenient, you can do it anywhere,” she says. “It gets your heart rate up, works your lower body and core, and it’s low-impact.”
Cardiello agrees. “One of the biggest benefits of running in place is its accessibility. You can do it anywhere—at home, in your hotel room, or even during a quick break at work.”
And the best thing is that you can do all this yourself. “Everyone can work at their own pace, increasing the intensity if they want or decreasing it if necessary to give themselves exactly what they need,” says Gatlin.
Running in place vs. running and walking
Running in place, long-distance running, and walking all get your body moving. But they differ in intensity, mechanics, and impact on your fitness goals.
Jogging in place involves the footwork of running, but without the distance. It’s a high-intensity activity that quickly gets your heart rate up, Cardiello says, making it an effective cardio option, especially in confined spaces. However, it lacks the dynamics of traditional running, which can affect how your muscles are engaged. Jogging in place also engages your hip flexors, calves, and quadriceps, but doesn’t provide the same benefits to your hamstrings and glutes.
Traditional running is a full-body cardio workout that requires space and forward motion. It strengthens your lower body, increases endurance, and burns calories. The momentum from the forward motion also engages your core and stabilizer muscles more effectively than jogging in place. However, according to the Cleveland Clinic, it can be harder on your joints due to the repetitive impact.
On the other hand, walking is low-impact and great for beginners or those recovering from injuries. While it's less intense than running or jogging, walking still improves your cardiovascular fitness and burns calories, just at a slower pace.
Ultimately, the choice depends on your fitness level, goals, and available space.
How much cardio should you do per week? Here, we've shared some recommendations for women.
How long should you run in place?
If you want to speed up your progress, raise your knees high while running in place, Source: freepik.com
The length of your spot running depends on your goals, says Gatlin. “Are you doing it for a quick stress reliever after work? If so, 10 minutes of spot running will be plenty. Are you doing it to lose weight? 20 to 30 minutes a few times a week is ideal. Are you using it as a warm-up before another type of exercise? 30 seconds to a minute is enough in that case.”
To make the move effective, Cardiello says that if you're incorporating running in place into a high-intensity interval workout, you should dedicate at least 10 to 15 minutes to it. If you want to do a steady-state cardio session, aim for 20 to 30 minutes. “The key is to maintain a pace that challenges you while still allowing you to stay consistent.”
Tips for improving your running in place efficiency:
- Running in place should mimic your natural running stride.
- To get the most out of the movement, make sure your core is engaged, your back is straight, and your arms are moving in sync with your legs to maintain momentum.
- Focus on landing softly on your feet to soften the impact, and keep your knees slightly bent to avoid overexertion.
- Adding “high knees” or “butt kicks” can increase the intensity and engage different muscle groups for a more complete workout.
- Remember, you don’t just need to move, and move purposefully and precisely to achieve maximum results.
If you still decide to run to lose weight, there are secrets to getting the most out of this workout. Follow these tips.
