# Running

Steady, easy-pace running — an upright posture with a slight forward lean from
the ankles, a light midfoot landing under the hips, and a relaxed, efficient
stride. Run in place, on a treadmill, or outdoors; your Apple Watch records
the real effort — heart rate, calories, and duration — as a running workout.

- **Category:** Cardio
- **Type:** Aerobic / conditioning
- **Targets:** Heart, lungs, legs, endurance
- **Prescription:** 15–30 minutes at a conversational-to-brisk pace
- **Defaults:** 1 × 1200 s

## Setup

Stand tall with a slight forward lean from the ankles, not the waist. Let
your watch start the session so the effort is tracked on your wrist.

## Execution

1. Ease in for the first minute or two, letting your heart rate climb.
2. Land lightly on your midfoot, under your hips — not out in front.
3. Drive your knees forward and let your arms swing opposite your legs.
4. Favor a quicker cadence over a longer stride; settle into a pace you can
   hold for the whole block.
5. Cool down with an easy minute before you stop.

## Cues

- Keep your posture tall, with the lean coming from the ankles.
- Relax your shoulders and keep your elbows around 90 degrees.
- Aim for a pace where you could speak in short sentences, not full paragraphs.

## Common Mistakes

- Overstriding — reaching the foot out ahead of the hips on landing.
- Starting too hard and fading long before the time is up.
- Hunching forward at the waist instead of leaning from the ankles.

## Progression

Add minutes, lift the pace, or fold in short faster intervals to raise the
challenge over time.
