Can running in place be effective training?

Is it ugly weather outside? Can’t get out and run in the fresh air? If you’re motivated then you’ll find another way. Some people exercise at home, while others choose a treadmill at home or the gym. 

Are there any other ways? What about running in place? Is it a good and effective solution? Does such a workout even make sense and can you safely do it at home? Keep reading to learn more.

Is running in place effective and healthy?

“Even if you are running in place, you are moving. Any kind of movement is healthy, isn’t it?! It must be good physical activity.”

I have to disappoint you because this is not quite the case. Running in place can hardly be called running, but more like bouncing in place. But why, it’s not the most suitable form of physical activity when you can’t do it outdoors?

• You put a lot of stress on your ankle and knee joints – you are constantly bouncing around in place, so your joints have to deal with a constant and heavy load. In addition, you probably exercise on a hard surface such as panels, which also increases the load that is put on your joints. 
• Lack of proper foot stabilization – you normally run in special shoes. When exercising at home you probably won’t think about this and choose socks, slippers or do it barefoot. Lack of cushioning can lead to injury and strain on your knees. 
• Loaded upper body – when moving in place, you strain the spine. 
• Lack of proper running technique – when you do the sport on the spot, it is difficult to maintain proper running posture. 
• Contracted muscles – when you run on the spot, you can’t take a long step or jump over a puddle or log – like during your normal training outside. Therefore, the muscles cannot lengthen and are contracted all the time. Such movement is not natural and prevents the muscles from truly developing their capabilities.

How long can such a workout last? 

You can do running on the spot, but it certainly won’t replace a normal workout outdoors or even on a treadmill. Such physical activity should last a maximum of 15 minutes, so as not to put a lot of strain on the joints. It is worth treating it as a warm-up before further training. 

Do not choose this form of training as a workout routine. If you can’t run outside and don’t have a treadmill, then choose other forms of physical activity.

Running on sport – how many calories can you burn during the session? 

The number of calories you burn can surprise you. During a 15-minute workout, you can burn up to 135 calories. That’s quite a lot. However, you have to look at this number with a pinch of salt. 

Why? Running in place certainly tires you more, because you have to move your legs more often and higher than in a normal run. Therefore, after a few minutes, you will probably already lose your initial pace and concentration. If you have a step and calorie counter, even a slight raising and lowering of your foot will be taken into account as a step. Therefore, you continue to burn calories even though the intensity drops a lot. 

Of course, if you can maintain the intensity and pace then you can burn a lot of calories in a short time. However, as I mentioned earlier, this is not the best form of training. As you already know, your joints suffer a lot. It’s better to wait for good weather and do a real running workout in normal outdoor conditions.

Body posture when running in place 

Running on the spot is slightly different from normal running, so the posture is also altered. You should keep this in mind for an effective workout (even a 15-minute one). 

Start by looking ahead, your chest should be slightly elevated. When “running” lift your knees high, practically at hip height. When running in place, try to land on the front of your foot. Synchronize the movements of your arms with your legs. Your arms should be bent at the elbows and form a right angle. 

In this case, it is important that you keep your breathing steady and regular, and maintain the pace of your workout. It may be difficult at first, as you have to put a lot of energy into this workout, but you will get better with time. However, remember not to overdo it and follow the previously mentioned 15 minutes of running in place.

What workouts to do at home?

You already know that running in place can only serve as a warm-up, not a correct and full-fledged workout. You have already done a 15-minute run in place. What’s next? I will introduce you to a couple of interesting alternatives that you can choose if you can’t go out jogging but want to exercise.

• Stretching exercises – this is a very important element that is worth doing not only before but also after the training. Thanks to them, your joints and muscles will be less affected by the previous load. 
• Strengthening exercises – such exercises will help you not only strengthen your body but also stay in shape. Carefully read or see how to do the exercise – only the execution of improvement will shape your figure. 
• Exercises published on the Internet – don’t want to figure out on your own what exercises to do. Take advantage of the many videos with interesting workouts. Cardio at home is the perfect way to burn calories and do a workout that you can’t do outside. This will give you variety in your workout. You don’t live by running alone 😉 
• Combine your favorite music with exercise – and since you don’t live by running alone… combine the pleasant with the useful. On Youtube you will find many workouts where you can do exercises to your favorite songs – Latino, 80′, 90′, rap, kpop, pop – you will find many genres and even workouts with songs of a specific singer/group. This is a really interesting form of entertainment. 
• Exercise together with your console (if you have a Kinect) – you can buy games that will show you what exercises to do. Or maybe you prefer a dance workout? No problem. Turn on a disc (e.g. Just Dance, Dance Central) and dance to your favorite songs. You can choose the level of difficulty! From my experience, I know that you can get tired and burn calories while doing it! Another great alternative on a day when you can’t run and you have to spend time at home.

Is there any advantage to running in place at all?

We complained earlier, so now it’s time for some pluses. Yes, there are pluses. Running in place is an excellent form of warm-up. What’s more, you can perform such a warm-up in the comfort of your home. You can perform it in the living room and while doing so, watch a piece of TV series or listen to your favorite music. 

Running in place will certainly add variety to your workout routine – which is certainly a huge plus. By doing the same exercises over and over again, your body will get used to them and they may not be as effective as they were at first.

That’s all you need to know about running in place. In summary – running on the spot is not particularly good for you. It can be a form of warm-up or training that will last no more than 15 minutes. All because such running is bad for the condition of your joints. However, you can add other types of exercises and workouts to such a workout, which will allow you to do a decent workout without leaving the house when the weather outside doesn’t allow you to run. This will give you variety in your exercises! It’s worth it.