Exercise library
Run
Running is the engine of every HYROX-style session: a simple, scalable way to build aerobic capacity and leg endurance over any distance.
BodyweightCardioBeginner
- Equipment
- Bodyweight
- Focus
- Cardio
- Level
- Beginner
- Suggested sets
- Run for time or distance, e.g. 1 km repeats or 20–40 minutes steady.
- Muscles worked
- QuadsHamstringsCalvesGlutesCardiovascular
How to do it
- 1Set a steady, repeatable pace you can hold for the full distance.
- 2Stay tall with a slight forward lean from the ankles, not the waist.
- 3Land under your hips with quick, light steps rather than long overstrides.
- 4Drive your arms straight back and forward, relaxed at the shoulders.
- 5Breathe rhythmically and settle into a pace that feels controlled.
Tips & tricks
- Negative-split longer runs: start a touch slower than you think you need.
- Keep your cadence high to reduce impact on your knees.
- Use distance or time as your target and log it after each effort.
Common mistakes
- Starting too fast and blowing up before the finish.
- Overstriding and landing heavily on your heels.
- Tensing your shoulders and clenching your fists.
