Running Exercise In A Place Is The Same Effective As Cardio, This Is What Experts Say

Illustration of on-site running (Freepic)

JAKARTA - If you don't have access to open spaces to run or be limited to small spaces, running on the spot can be an effective alternative. This exercise offers benefits that are equivalent to other cardio activities.

The well-known fitness coach Jay Cardiello and program director of STRIDE Fitness, April Gatlin, stated that running on the spot had a positive effect similar to conventional cardio exercises.

"This exercise can increase the heart rate while strengthening the lower body and core muscles, with a relatively low impact on the joints," said Gatlin.

Cardiello added that one of the main advantages of running on the spot is its flexibility, which allows this activity to be carried out at any time, even during a break in the middle of work.

Despite running on the spot, running long distances, and walking both make the body active, intensity, mechanism, and influence on fitness different.

Cardiello said on-site running included high-intensity activity rapidly increasing heart rate, making it an ideal choice for those with limited space.

However, in contrast to long-distance runs involving more comprehensive muscles, running on the spot focuses more on hip, calf, and front thigh flexors. Therefore, the benefits for hamstring muscles and buttocks are not as intense as conventional running.

"The duration of running in places varies depending on individual fitness goals," said Gatlin.

Cardiello added, when combined with high intensity interval (HIIT) exercises, on-site running can be done for 1015 minutes. To be more effective, he suggests keeping the posture upright, activating the stomach muscles, and swinging the arms in line with the movement of the legs to maintain rhythm and momentum.

"Adding variations like a high knee or butt kick can increase the intensity of the exercise and involve more muscle groups for more optimal results," Cardiello explained.