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Is running in place effective? Benefits + 3 sample workouts

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Running in place is seen by many as an effective workout to do before a run or as part of a standalone workout.

You may already be familiar with running in place when you do high knee agility drills as part of a warm up.

Running in place is a great way to improve your fitness and running form, amongst other benefits.

While it shares many of the same benefits as running, there are some key differences.

In this guide we’ll explore:

  • Is running in place effective?
  • Benefits of running in place
  • Running in place vs running
  • Can you lose weight by running in place?
  • How many calories does running in place burn?
  • How to run in place effectively
  • 3 sample workouts

Ready?

Let’s get going!

running in place

Is running in place effective?

Running in place has many benefits and it’s an activity that is typically done as part of a warm up.

It helps to elevate your heart rate before a run and warm up your muscles, increasing blood flow and circulation. 

Running drills like high knees and butt kicks are good examples of running in place exercises that you are probably used to doing in a warm up.

Running in place is also an effective workout to include in a HIIT (high intensity interval training) workout. 

In more recent years, people run in place as an effective way to work up a sweat when playing fitness games, combining exercise with immersive gameplay. 

Related: 7 essential running form drills for beginners to improve speed and endurance

Benefits of running in place

While running in place doesn’t provide the exact same benefits as running, it still considered an effective workout. 

Running in place has the following benefits:

  • Elevates your heart rate
  • Burns calories and fat
  • Improves your aerobic fitness
  • Improves your running form
  • Strengthens your core
  • Strengthens hip and leg muscles
  • Boosts your mood
  • Offers a convenient workout

#1 Elevates your heart rate

Running in place raises your heart rate, and it is for this reason it is often used as a warm up exercise. 

Running drills like high knees and butt kicks are fantastic workouts to include in a pre-run warm up to help prepare your body for the run ahead.

Your heart rate could reach up to 180 beats per minute depending on how hard you warm up.

This will not only stimulate blood flow to your muscles, but promote healthy lung function which is integral for aerobic exercise. 

#2 Burns calories and fat

High intensity activities like running in place are great for burning calories and shedding the pounds.

According to a 2005 publication from the Wisconsin Department of Health Services, running in place burns between 472 and 690 calories per hour depending on your weight. 

The amount of calories you burn will depend on your weight and the intensity of the workout – more on that later.

#3 Improves your aerobic fitness

Like running, running in place helps to improve your aerobic fitness.

The term ‘aerobic’ means ‘with oxygen’ and refers to the process of oxygen making its way to the muscles to help them burn fuel and move. 

Aerobic exercise like running, cycling and swimming are all forms of aerobic exercise that help to increase your lung capacity and make your heart stronger. 

#4 Improves your running form

Running in place drills like high knees are great to improve your running form.

The drill imitates typical running movements used in running at maximum speed, so they are often prescribed to athletes wanting to improve their knee drive and arm swing when sprinting. 

#5 Strengthens your core

Your core is extremely important when it comes to running, and running in place helps to strengthen your core muscles.

When coupled with core exercises, running in place can be a powerful exercise to improve your core strength and improve your overall fitness. 

#6 Strengthens hip and leg muscles

Running in place also strengthens your hip and leg muscles.

Key running muscles like your hip flexors, glutes, quads and hamstrings will benefit from running in place.

#7 Boosts your mood

Running has many physical and mental benefits. 

According to a 2020 study on the positive effects of running on mental health, running can be a therapeutic tool for a series of mental health conditions such as depression, anxiety, tension, mood changes and low self esteem. 

#8 Offers a convenient workout

If you’re unable to go for a run outdoors or run on the treadmill, running in place offers a convenient, aerobic workout.

Many people run in place in their living room as part of a home workout if the weather is too bad to go running. 

While others prefer to run in place simply to burn off some steam if they’re waiting in an airport lounge during a long layover. 

Related: Running a mile a day: Benefits + 9 reasons to do it

running in place

Running in place vs running

You may be wondering: “Is running in place the same as running?”

While they share a lot of the same benefits, there are a few differences:

Running:

  • Requires you propel your body forward which strengthens key running muscles. 
  • Builds hamstring and glute strength as you propel your body forward.
  • Provides more cardiovascular benefits. 
  • Better for providing longer term health benefits. 

Running in place:

  • Requires you to lift your legs straight up which can put stress on your hip flexors. 
  • Requires you to maintain proper running form which can be challenging over long periods of time.
  • Builds ankle and lower leg strength as you land on your toes more. 
  • Ideal if you are short on time or space. 

Related: Running 5 miles a day: Pros and cons + 6 actionable tips

Can you lose weight by running in place?

Yes! Compared to other forms of aerobic exercise like swimming and cycling, running is one of the best forms of exercise to burn calories and lose weight. 

In the next section we’ll look at exactly how many calories you can expect to burn when running in place compared to other forms of running. 

Related: Running for weight loss: The most effective running workouts to help you lose weight

running in place

How many calories does running in place burn?

According to a 2005 publication from the Wisconsin Department of Health, running in place burns between 472 to 690 calories per hour.

Exactly how many calories you burn will depend on your weight and the intensity of the workout.

Here’s how many calories you should expect to burn per hour based on your weight:

Activity130 lbs155 lbs190 lbs
Running in place472563690

Here’s how it compares to other forms of running:

Activity130 lbs155 lbs190 lbs
Running (10.9 mph)106212671553
Running (10 mph) 94411261380
Running (9 mph)88510561294
Running up stairs88510561294
Running (8 mph)7979501165
Running (7 mph)679809992
Running (6 mph)590704863
Running on a track590704863
Cross country running531633776
Running in place472563690
Running (5 mph)472563690
General running472563690

Related: Do you burn more calories on your period? Your common questions answered

How to run in place effectively

It’s important you run in place effectively using the proper execution of high knees.

If you do it incorrectly, you risk incorrect running form which could risk injury. 

Start by doing a few repetitions to get the hang of it. Sometimes it can also be useful to get someone to film you doing it so you can check your form and posture.

  1. Start by standing with your feet hip distance apart. Look straight ahead and keep your upper body straight.
  2. Raise your right leg to hip height while standing on the ball of your left foot.
  3. Hit your foot on the ground below your center of mass with the of your right foot while raising your left leg to hip height. 
  4. Continue alternating sides and moving forward. 
  5. Continue moving forward for roughly 40 meters then turn around and repeat. 

Throughout the drill, make sure to:

  • Follow your leg movements with your arms, as they would do when running. 
  • Focus on posture. Keep your upper body straight and do not bend backward or forward.
  • Hit the ground using the balls of your feet, not your heels. 

Related: What is proper running form? 5 key principles of proper running form and technique

running in place

3 sample workouts

Here are some sample running in place workouts to either try before your next run or as part of a workout.

You will see that running in place exercises can easily be combined with other exercises to make an effective workout. 

#1 Workout 1

  1. Go for an easy jog (10 minutes).
  2. Do some mobility exercises and dynamic stretches (5 minutes)
  3. Do 2 x 40m high knee drills (3 minutes)
  4. Do 2 x 40m butt kick drills (3 minutes)
  5. Do 3 x 60m strides.

#2 Workout 2

  1. Go for an easy jog (10 minutes)
  2. Do some mobility exercises and dynamic stretches (5 minutes)
  3. Run in place at a moderate speed (2 minutes)
  4. Run very quickly – think 8 or 9 out of 10 on the effort scale (30 seconds)
  5. Repeat steps 3 and 4 two times more. 

#3 Workout 3

  1. Run in place for 3 minutes.
  2. Run in place faster for 2 minutes.
  3. Do 1 minute of a bodyweight exercise of your choice.
  4. Run in place for 3 minutes.
  5. Rest for 1 to 2 minutes.
  6. Repeat 2 times. 
Caroline Geoghegan
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