Medically reviewed by Gregory Minnis, DPT, Physical treatment — created by Emily Cronkleton on march 30, 2020

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Running in ar is frequently used together a component of a warmup prior to an exercise session. The exercise can encompass agility drills together as:

high knees target kicks jump squats

Running in ar doesn’t administer the same benefits together running because you use various muscles and also movements, but many that the benefits space similar.

You are watching: How many calories do you burn jogging in place

Running in location is a an excellent aerobic practice option when you want to run yet find yourself unable come run external or on a treadmill.

It might be your ideal option if:

you’re cramped increase in a hotel room you have to burn off some steam at occupational you’re in an airport during a lengthy layover

If you want to do a much longer cardio session, running in place may not be the ideal long-term option unless choices are limited.


Benefits of running in place 
Running in location is one aerobic exercise that requires you to constantly move and contract her muscles, which boosts muscle strength, stability, and flexibility. You should use proper type in order to maximize the services of running in place. Running in location on a carpet or padding can assist to reduce some that the impact and tension on your body. Running calls for — and also helps to build — a strong core and also upper body in enhancement to a an effective lower body. Running in place may assist to mitigate pain in her knees when making castle stronger and healthier. Emerging the balance, agility, and coordination to run in ar may enable you to reduce your hazard of falls or injuries. You’ll also boost cardiovascular function, enhance lung capacity, and improve circulation.
Running in location vs. Running 

Running in place requires various muscle motions than regular running. It doesn’t use the same body mechanics as continuous running, so you will do it be using your muscles in various ways.

Running in location doesn’t call for you to use the muscles the propel friend to move forward. You’ll be landing on your toes more, which builds ankle and lower foot strength.

However, making use of the toes and also balls of her feet much more can placed excess pressure on your knees and hips.

Instead of propelling her body forward, you’ll lift her knees straight up, which requires less glute strength. You may experience muscle fatigue, soreness, or uncomfortable after to run in place.

Maintaining the correct type while running in ar may be an overwhelming to perform for long periods.

Running in location is right if you desire to execute a couple of 10-minute running sessions transparent the day and are restricted in regards to space.

Regular running will activate her hamstrings and also glutes more while putting much less stress on your hip flexors. Overall, to run is less complicated on your body and also provides more cardiovascular benefits than running in place.


Always heat up her body by beginning at a slower pace or doing a few warm-up exercises prior to you gain started. Complete with a cool-down by walking or jogging in ar for a few minutes and also doing a couple of stretches.

While running in place, usage your upper body toughness to relocate your arms ago and forth. Increase the intensity by relocating your feet much more quickly.

To operation in place:

Lift your appropriate arm and also left foot at the same time. Raise her knee as high as your hips. Climate switch to the opposite foot, quickly lifting your appropriate foot come hip height. In ~ the same time, move your appropriate arm ago and your left eight forward and also up. Continue these movements.

You deserve to run in location for an interval workout and break it up with different drills. Start with a 10-minute interval. Gradually construct up the duration and also intensity by prolonging each interval to 15 to 20 minutes.

You can also make her resting duration shorter.

For example:

Jog in ar for 4 minutes. Run much faster for 2 minutes.Jog in location for 3 minutes. Rest for 1 come 2 minutes.

Talk to your doctor before beginning any brand-new exercise program, particularly if you’re brand-new to fitness.

Running in place may put an ext stress on particular muscles, particularly if you perform it for longer periods. You may experience ache in your:

hips shins ankles

Build increase your routine slowly and also make certain you’re using the correct form. Stop running if you have any kind of injuries or feeling you’ve moved yourself also hard.

Opt for a low-impact exercise while your body is recovering. Talk to a physical therapist or an individual trainer if you want someone to take a watch at her technique.


Depending on your goals, girlfriend may find it much more beneficial come walk rather than run in place. Go puts less pressure on her joints, and you may have the ability to do it because that longer.

Running in ar is much more stressful on the body. However, it may burn much more calories than walking, which might lead to raised weight loss. It also has a more positive result on cardiovascular health.

Although, it may be challenging to operation in place for a sustained amount that time while wade for longer periods is less complicated on the body.

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Overall, both running, in any kind of form, and walking are excellent creates of exercise that you have the right to adapt come suit your fitness goals.


Running in place will most most likely not it is in the main exercise in your fitness plan, but it have the right to definitely carry you results. It’s a sufficient way to:

boost cardio wellness burn caloriesbuild toughness

Even despite you’re not gaining the exact benefits as regular running, to run in ar is tho an effective workout. It’s ideal when you can’t walk for a common run or want to squeeze out in a quick workout during your workday.

Experiment with various exercises to include while running in place to target different muscle groups and include some variation to your routine.