Is Running in Place an Effective Workout?
Key takeaways:
Running in place can be a convenient and effective cardio workout.
It may not be as effective as standard running,but running in place can burn calories, work your core and lower-body muscles, and strengthen your heart.
Beginners can start with 5 to 10 minutes of running in place. Then slowly increase the intensity with longer sessions over time.
Logging more miles outside or on a treadmill is a common goal for many runners. But what if you're short on time or don't have the space or budget for a treadmill? Consider running in place instead.
Many people use running in place to warm up before a workout. Think plyometric exercises such as high knees or butt kicks. But it can be a standalone cardio session, too. Here's how to get the most out of a running in place workout.
Is running in place as effective as running outside or on a treadmill?
Running in place can be a good aerobic workout. After all, it raises your breathing and heart rate as you move your body. But running in place activates your muscles differently and may not be as effective as running outside, around a track, or on a treadmill.
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Here are some key differences between running in place and regular running.
Muscle activation
When you run over a distance, you have to propel your body forward. This engages muscles such as:
Gluteal or butt muscles
Quadriceps at the front of the thigh
Hamstrings at the back of the thigh
Calves at the back of the lower leg
But when you run in place, the goal is to stay in one spot. You focus on vertical movement –– namely, lifting each leg up and down –– rather than horizontal or forward motion.
So, running in place activates lower-body muscles differently than regular running. Your core and lower body still get a workout. But there is less emphasis on the hamstrings and glutes. You may rely more on your calf muscles as you push through your foot to lift your leg.
Driving your knees up while running in place can also work the hip flexors and abdominals more than regular running.
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Running form
The proper technique for running in place differs slightly from regular running form. Again, the goal is to move your legs up and down instead of propelling them forward.
Here are some tips for proper form while running in place:
Keep your back straight and shoulders relaxed and away from your ears. Focus your gaze forward.
Swing your opposite arm and leg, just like you would with standard running.
Try to land on the ball of your foot rather than your heel.
Take light steps to replicate jogging.
Use a relaxed fist for jogging in place and an open hand for sprinting in place.
Squeeze your abs to engage your core muscles as you drive your knees up toward your waist.
Lift your knees higher to increase the exercise intensity while running in place.
Foot strike pattern
Foot strike pattern refers to which part of your foot you land on first while running. If you talk to runners, you might hear compelling arguments for all three patterns: forefoot, midfoot, and rearfoot. But there are fewer options when you run in place.
Ideally, you will land on the balls of your feet when running in place. That way, you can quickly switch from lifting one leg to the other. This foot-strike pattern can help strengthen your calves. But it might also increase the impact on your hips, knees, and ankles. A midfoot or forefoot strike pattern has been linked to foot, ankle, or Achilles tendon injuries.
What are the benefits of running in place?
Running in place may work your muscles differently than running outside. But it can still provide a great workout with major health benefits.
Burns calories
Any form of exercise that increases your heart rate will help burn calories. According to some estimates, running in place may burn as many calories as jogging at 5 mph or 12 minutes per mile. Keep in mind that you will burn more calories if you run faster or lift your legs higher.
Boosts heart health
Exercising regularly is one of the best things you can do for your heart health. And every bit of movement counts. Running at a slow pace for 5 to 10 minutes a day has been shown to reduce the risk of death from heart disease and all causes.
Increases muscle strength, power, and endurance
Running in place is a plyometric exercise that involves jumping from one leg to the other. Plyometric moves can help you build muscle strength, power, and endurance. While running in place, you engage your core and work lower-body muscles, including the quads, hamstrings, and calves.
Corrects posture
Poor posture can cause muscle imbalances and back pain, among other issues. A small study found that a training program that combines running in place and core exercises may improve posture and pelvic stability.
Improves balance, coordination, and agility
Running in place is a great way to work on your balance and neuromuscular coordination. The exercise engages your core and lower-body muscles. It also challenges you to balance on one leg and practice quick footwork as you switch from one leg to the other. That could improve balance, coordination, and agility during other workouts.
Makes a great warmup
Running in place is a popular warmup exercise for a reason. You can easily practice the move for a few minutes to raise your heart rate, boost your blood flow, and warm your muscles before cardio or strength-training workouts.
Provides convenient, equipment-free exercise
Convenience is one of the best benefits of running in place. You can do the equipment-free move almost anywhere, with no treadmill, track, or trail required. Try squeezing in some quick cardio by running in place before workouts, on a break at your desk, or whenever you can.
How long should you run in place?
It depends. Running in place is a high-impact plyometric exercise that involves explosive jumps. So it's best to ease into it. Start with 5- to 10-minute sessions and see how you feel. If you are recovering well, gradually increase the length of your workouts, working your way up to 15 to 20 minutes.
Adding intervals can also allow you to build active recovery into your stationary running workout. High-intensity interval training involves switching between vigorous exercise and lower-intensity recovery periods. So, for example, you could switch between running in place for 30 seconds and marching in place for 60 seconds.
Be sure to warm up first and wear high-quality running shoes. Then, wrap up your running session with a cooldown.
The bottom line
Running in place can be a convenient cardio workout. It uses slightly different muscles than regular running. But the stationary workout offers health benefits, such as increasing your heart rate, burning calories, and strengthening your muscles.
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References
Almeida, M. O., et al. (2015). Biomechanical differences of foot-strike patterns during running: A systematic review with meta-analysis. Journal of Orthopaedic and Sports Physical Therapy.
Cho, M. (2015). Effects of running in place accompanied by abdominal drawing-in on the posture of healthy adults. Journal of Physical Therapy Movement Science.
Davies, G., et al. (2015). Current concepts of plyometric exercise. International Journal of Sports Physical Therapy.
Department of Health Services. (2005). Calories burned per hour. State of Wisconsin.
Hamner, S. R., et al. (2010). Muscle contributions to propulsion and support during running. Journal of Biomechanics.
Kulmala, J., et al. (2013). Forefoot strikers exhibit lower running-induced knee loading than rearfoot strikers. Medicine and Science in Sports and Exercise.
Lee, D., et al. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology.
Morin, J., et al. (2015). Sprint acceleration mechanics: The major role of hamstrings in horizontal force production. Frontiers in Physiology.
