How to Do
The moderate running should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate running.
Beginning
1. Lean forward slightly from the waist while engaging your core.
2. Draw your shoulders away from your ears, lift your chest, and soften your shoulders.
3. To save energy, take short, rapid strides.
4. Land softly and silently with minimal impact to limit your risk of damage.
5. Strike with your forefoot and thrust yourself forward with your toes. Lift your thigh so it's parallel to the ground with each step.
Movement
1. Bend your elbows at a 90-degree angle and drag them straight back and forth, employing a larger range of motion than when you jog.
2. Raise your hands to your chin's level and back toward your low back.
3. Avoid rotating your torso and crossing your arms over your body's midline.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
