If you’ve ever had to replace your outdoor run for a quick indoor session, you’ve likely tried running in place.
Running in place (also known as stationary jogging) is basically just moving like you’re running—without actually going anywhere.
Sure, you’re not covering any ground, but running in place is still a great way to get your heart rate up, work your muscles, and burn some calories.
When I first tried running in place, I was surprised—my heart rate spiked, and I could feel the same muscles working, even though I wasn’t actually moving forward.
It felt like a perfect quick fix—I didn’t need any fancy equipment, and I could skip the trip to the gym. I’d do this while watching TV or listening to music, and before I knew it, I was breaking a sweat.
Let’s dive a little deeper into the benefits:
The Benefits of Running In Place
Over time, I’ve realized there are several surprising benefits to running in place, even though, at first, I was skeptical.
Let me share with you what I like the most about it.
- Convenience: Honestly, the simplicity is my favorite part. I’ve lost count of how many times I’ve run in place in my living room while waiting for my coffee to brew. Whether for five minutes or 30 minutes, I can fit it into my day without rearranging my schedule.
- Elevates Your Heart Rate: Running in place gets my heart rate up fast. Whether I go all-out or keep it steady, I’m always surprised by how quickly my blood gets pumping.
- Heart Rate Elevation: This exercise is great for getting the blood flowing. Your body doesn’t know the difference even though you’re not moving anywhere. As soon as I start moving, I feel my heart rate climbing, which tells me my cardiovascular system is getting a workout.
- Calorie Burning: Running in place doesn’t burn as many calories as outdoor running, but it’s still pretty effective. For me, 30 minutes of steady jogging in place burns around 280-300 calories, depending on how hard I push myself. It’s a great way to squeeze in a workout when I’m short on time.
- Scalable Intensity: The best part? You can make running in place as easy or challenging as you want. Sometimes I keep it low-key, and other times I’ll throw in high knees, pump my arms faster, or grab some light hand weights.
- Excellent Warm-Up: I love using running in place as a warm-up. It gets my heart rate up and activates all the muscles I need before a workout—especially if I’m short on time. It increases your heart rate, activates the muscles you’ll need.
- Ultimate Convenience: I can’t stress this enough—running in place requires zero equipment and can be done almost anywhere. Whether in your living room, office, or hotel room, you don’t need a treadmill or track to get in a solid workout. It’s the ultimate “no excuses” exercise.
- Safer and Low-Risk .You don’t have to worry about uneven terrain, traffic, or bad weather. Running in place is safer because you’re in control of your environment and can maintain a steady pace without the risks associated with outdoor running.
Downsides of Running in Place
While it’s a great alternative, running in place also has drawbacks. I’d be lying if I said I didn’t miss the fresh air and changing scenery. I’ve found it can get monotonous, especially if I do it for more than 20 minutes at a time. One of the ways I combat this is by mixing in other exercises like jumping jacks or squats. It helps break up the routine and keeps things interesting.
- Risk of Injury: Surprisingly, I noticed that running in place can be rough on the joints, especially if you’re doing it for long periods or with poor form. Once, I pushed myself too hard without focusing on my technique and ended up with minor knee pain. That taught me to always keep my form in check and listen to my body.
- Lack of Scenery: Let’s face it—running in place can be a little boring. I’ve had to get creative to stay entertained, like running in place while watching my favorite TV shows. It helps, but it’s no substitute for the outdoors. However, on days when I just can’t get outside, I make the most of it.
- Limited Variation. Unlike outdoor running, where you can vary your pace, incline, and terrain, running in place offers less variety. You’re essentially staying in the same spot, so it can lack the dynamic elements of outdoor runs. To combat this, try mixing in other exercises like jumping jacks, high knees, or squat jumps to keep things fresh.
How To Run In Place The Right Way
Ready to start running in place? Then here are the steps you need to take to make the most out of it.
Warm-Up
Before you dive in, start with a warm-up. I like to do five minutes of low-impact moves like walking in place, lunges, or squats to get everything ready. This helps loosen your muscles, increase your heart rate gradually, and reduce the risk of injury. I always recommend starting with 5-10 minutes of low-impact movements.
Proper Form
Good form is everything when running in place. I found that paying attention to my posture made a big difference in how effective—and comfortable—my workout was.
After a few sessions of running in place, I learned that form matters as much indoors as outdoors. It might matter even more because it’s easy to get lazy when you’re in the comfort of your own home.
Here’s how to nail your form:
- Knee Height: Start with low knees and gradually lift them as you warm up. Eventually, aim to raise your knees to at least hip height.
- Posture: Open your chest, keep your back straight, and engage your core. Good posture will protect your back and engage more muscles for a better workout.
- Head and Chin: Keep your chin parallel to the floor and gaze ahead. This helps maintain proper alignment in your spine and neck.
- Arm Movement: It’s tempting to let your arms hang, but I’ve found that a strong arm swing (like you’re running outside) helps maintain a steady rhythm and keeps me focused.
- Breathing: Maintain steady, deep breaths throughout. This will help you stay energized and improve your endurance.
Gradually Increase Intensity
Start slow and build up. I like to raise my knees a bit higher or swing my arms faster as I get warmed up. It keeps the workout from feeling repetitive and gives me a good challenge.
You can achieve this by:
- Raising your knees higher.
- Swinging your arms more vigorously.
- Speeding up your steps.
This progression will challenge your cardiovascular system and keep your workout from becoming monotonous.
Maintain Consistency
Keep your movements consistent throughout the workout. Try not to bounce excessively, which could increase the impact on your joints. Smooth, rhythmic movements are key to staying injury-free and maximizing the workout’s effectiveness.
Cool Down:
After you’ve completed your workout, don’t forget to cool down. Slowly transition from running to walking in place for a few minutes. Then, stretch out your muscles, focusing on your quads, hamstrings, calves, and hip flexors. Hold each stretch for 15-30 seconds, breathing deeply to relax your muscles.
The Jogging In Place Workout
Here’s one of my favorite interval workouts to try. It mixes up fast jogging with bodyweight exercises to keep your heart rate up and add some variety.
Warm-Up (10 minutes): Include exercises like walking in place, arm circles, leg swings, and light squats.
Workout:
- Fast Running in Place (3 minutes): Jog as fast as possible, keeping good form.
- Bodyweight Squats (1 minute): Perform squats with your feet shoulder-width apart, keeping your chest up and your knees tracking over your toes.
- Fast Running in Place (4 minutes): Pick up the pace and push yourself.
- Push-Ups (1 minute): Add in push-ups for an upper-body challenge.
- Fast Running in Place (3 minutes): Keep the speed up and maintain your form.
- Jumping Lunges (1 minute): Alternate between lunging forward with each leg and jumping between.
- Fast Running in Place (5 minutes): Finish strong with a final fast-paced run.
- Cool Down (5 minutes): Walk in place for a few minutes and then stretch your muscles, focusing on the quads, hamstrings, calves, and hip flexors.
Join the Conversation: Share Your Stationary Jogging Tips!
Running in place can be a versatile addition to any fitness routine, and everyone has their own way of making it work.
Do you incorporate stationary jogging into your workouts?
Share your tips, experiences, and creative workout ideas in the comments below—your insights could help fellow runners and fitness enthusiasts get more out of their routine!