How to do Running in Place

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Difficulty: Easy

Impact Level: High

Target Body Parts: calves, quadriceps


Stand on some flat ground and bend your elbows to approximately 90 degrees and keep that at this angle during the exercise. Raise one arm up and lift the opposite foot up at the same time so that your knee comes up to the same height as your hips. Quickly hop from one foot to the other and at the same time swing your front arm back and the other arm forwards and up. As soon as you land onto the other foot, repeat this process of hopping and swinging your arms continuously for the duration of the exercise.

Keep your head up and look forwards towards a fixed point as this will improve your posture and keep you running on the same spot. Aim to achieve a good steady pace and avoid holding your breath during the movements.

How to make Running in Place easier

Try our similar movements that are at a slower pace first such as our March in Place and Standing Mountain Climber exercises.

How to make Running in Place more challenging

Once you have mastered Running in Place, increase the tempo with our Sprinter exercise, or challenge your balance more with High Knees.

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