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Long Run 10s · no sound

Long Run

Sustained treadmill running at an easy, repeatable pace, the aerobic base session of any endurance plan.

Primary muscle
Calves, Quads
Equipment
Machine
Difficulty
Intermediate
Movement
Cardio
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How to do it

  1. Start the belt slowly and step on before bringing it up to walking pace.
  2. Build gradually to an easy running pace you could hold in conversation.
  3. Run tall with your hips underneath you and your shoulders relaxed.
  4. Land under your center of mass rather than reaching the foot out in front.
  5. Hold the pace steady for the planned duration instead of drifting faster.
  6. Wind the speed back to a walk for several minutes before stepping off.

Common mistakes

  • Running the easy session too fast, which compromises the next hard workout.
  • Overstriding in front of the body, which raises braking forces at every step.
  • Holding the handrails, which changes posture and unloads the running pattern.
  • Adding long-run distance in large jumps, which is where impact injuries appear.

Muscles worked

Primary
CalvesQuads
Secondary
AbsGlutesHamstrings

Same movement, other equipment

Cycling Intervals Intermediate Cycling Intervals Quads Cardio Machine Cycling Sprint Intermediate Cycling Sprint Quads Cardio Machine Hill Climb Repeats Intermediate Hill Climb Repeats Quads Cardio Machine Running Intervals Intermediate Running Intervals Calves Bodyweight

Similar exercises

Tempo Run Intermediate Tempo Run Calves Machine Treadmill Run Beginner Treadmill Run Calves Machine Running Cooldown Beginner Running Cooldown Calves Bodyweight Trail Run Advanced Trail Run Calves Bodyweight Arc Trainer Beginner Arc Trainer Quads Machine

Good to know

What muscles does the Long Run work?
Mainly the calves and quads. It also works the abs, glutes and hamstrings.
What equipment do you need for the Long Run?
It uses a machine. Without it, the Cycling Intervals and the Cycling Sprint train the same muscles the same way.
Is the Long Run good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.

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