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
1.6 KiB
1.6 KiB
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
- Ease in for the first minute or two, letting your heart rate climb.
- Land lightly on your midfoot, under your hips — not out in front.
- Drive your knees forward and let your arms swing opposite your legs.
- Favor a quicker cadence over a longer stride; settle into a pace you can hold for the whole block.
- 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.