rzen
d04526826c
Stance and flight keyframes with single-frame foot pins for the strikes, forward lean, opposite-arm drive, and daylight under both feet in flight — distinct from Cardio's high-knee march, which stays as is. Claude-Session: https://claude.ai/code/session_01PKptrgbx74peTwHGRxBojv
44 lines
1.6 KiB
Markdown
44 lines
1.6 KiB
Markdown
# Running
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Steady, easy-pace running — an upright posture with a slight forward lean from
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the ankles, a light midfoot landing under the hips, and a relaxed, efficient
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stride. Run in place, on a treadmill, or outdoors; your Apple Watch records
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the real effort — heart rate, calories, and duration — as a running workout.
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- **Category:** Cardio
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- **Type:** Aerobic / conditioning
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- **Targets:** Heart, lungs, legs, endurance
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- **Prescription:** 15–30 minutes at a conversational-to-brisk pace
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- **Defaults:** 1 × 1200 s
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## Setup
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Stand tall with a slight forward lean from the ankles, not the waist. Let
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your watch start the session so the effort is tracked on your wrist.
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## Execution
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1. Ease in for the first minute or two, letting your heart rate climb.
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2. Land lightly on your midfoot, under your hips — not out in front.
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3. Drive your knees forward and let your arms swing opposite your legs.
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4. Favor a quicker cadence over a longer stride; settle into a pace you can
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hold for the whole block.
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5. Cool down with an easy minute before you stop.
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## Cues
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- Keep your posture tall, with the lean coming from the ankles.
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- Relax your shoulders and keep your elbows around 90 degrees.
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- Aim for a pace where you could speak in short sentences, not full paragraphs.
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## Common Mistakes
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- Overstriding — reaching the foot out ahead of the hips on landing.
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- Starting too hard and fading long before the time is up.
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- Hunching forward at the waist instead of leaning from the ankles.
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## Progression
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Add minutes, lift the pace, or fold in short faster intervals to raise the
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challenge over time.
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