How to Run at Home Without a Treadmill

[@atiyaishaq1469]

I actually did this last year 😂 and it really worked..i lost so many pounds my body was in shape. Now its time to do this again with correct guidance

[@atiyaishaq1469]

@Angel H it depends on body type, last year it took me almost 3 months but this year I'm gaining weight instead of losing 😞

[@laraibqureshi7072]

Did you just run on the spot, or did you move around?

[@atiyaishaq1469]

@@laraibqureshi7072 both..i run on the same spot for 3 minutes then move around and repeat the process

[@nocapzack193]

How much weight did you lose?

[@atiyaishaq1469]

@@nocapzack1935 kg in 2 months

[@ZdenkaDarula]

At first I didn't believe you... :):):) but I tried it today and HOLY SMOKES it worked. I needed 35 min of cardio so I did 5 reps of your whole training plus some jogging on the spot and around basement... That is exactly what I needed. We have ice and snow outside so I cannot run and don't have treadmill. I am doing lots of training and was struggling to get enough cardio. THANK YOU SO MUCH!!!!!!! I am sharing this video...

[@athleticengine]

Thanks for your comment - awesome to hear! Glad you found it useful. Stay warm ☺

[@davidharlem6824]

As a seventy-four year old, you will never know how fantastic this routine has been for me. I have recently undergone some pretty heavy surgery and this routine has restored my fitness and more. Thanks mate, so very appreciated!!

[@athleticengine]

You’re very welcome! Thanks for your comment, we’re happy to hear things like this. 🙏🏽

[@davidharlem6824]

@@athleticengine Yes, your channel is so important for so many people. You contribute to humanity my friend!

[@athleticengine]

@@davidharlem6824 🙏🏽

[@androidphone6972]

Good lord, where were you decades ago brother? I wish I found you earlier. This training is gold. I’ve just blown away 1000$ on a treadmill and it’s just collecting dust in the basement. I tried this workout x 2, I was sweating. Just what I need. Much love and power to you sir. Keep pushing out the good health hacks.

[@amlinprinson5000]

😂

[@athleticengine]

Thanks I’m glad you found it to be useful! 🙏🏽

[@02_aakarshanchoudhary78]

He was in ice for decades like winter soldier

[@LorenzoPaul-y2z]

I never thought about running in place like that. It really gets the heart pumping even in a small area.

[@athleticengine]

👍🏽

[@escheie]

I've been running on alternate days for many years, but where I live in California the air is now dangerous to breathe, so I cannot go outside to run. This video has saved my ass! I really, really appreciate it.

[@athleticengine]

Hi Eric - glad that it’s helping. 🙏🏼🙏🏽 Stay safe!

[@athleticengine]

We have a free virtual running workshop coming up next month, as a continuation of this video and how to make your running more efficient during the pandemic. You can sign up here: athleticengineering.ca/virtual-running-workshop

[@NitinBisht94]

i wonder how would you feel living in delhi, India.

[@escheie]

@@NitinBisht94 I don't know how I would feel.

[@IndianDiaries4]

Come to Delhi

[@arshirashid2935]

Imagine you mom suddenly sees you doing 4:26 at 3am

[@IndianDiaries4]

😂😂❤️

[@SamKatlein-jd8tm]

This is just what I needed to improve my cardiovascular health at home, especially thank you for 5 variations, since I get bored easily and don't like going out a lot

[@bkohler89]

I started doing this last week WEdnesday (11/16) for the first time ever. Instead of jogging around in circles for 30 min, I just jogged in place for 30 min instead and i could NOT believe that was an equal alternative for jogging outside. You can do this even if it's 20 degrees out in the winter time. No stress needed about not being able to jog cause it's snowing out anymore :D

[@athleticengine]

👍🏽👊🏽

[@bkohler89]

@@athleticengine I did this in my own house, i didnt even need to leave :P

[@SiyabongaNtshingila]

I did the first one (running in place) for 30 minutes straight. I was sweating like crazy. Thanks for this, I’ll do this + calisthenic exercises on different days for weeks until I’m able to go outside. Thank you.

[@athleticengine]

👍🏽 🙏🏽

[@Unknown-zd2lc]

Hello buddy can you answer me plz i want to lose weight 😭

[@Era12345]

Thank you for this in these weird times. Gotta stay in shape!

[@athleticengine]

You’re very welcome! 👍🏼👍🏽💯

[@teun9380]

Athletic Engineering Can I train for a coopertest by doing this?

[@athleticengine]

The best way to train for the Cooper test is to perfect running efficiency and then simply increase endurance to the level required to complete the test. Yes, this routine can help, but your best bet is to focus very specifically on your economy of motion for running which is best done working with somebody who has a very clear understanding of the role of gravity in running and the mechanics of running. If you’re interested in a proper analysis of your running efficiency, this can be done in a very simple way remotely. We encourage you to explore personalized programming and we can include a running analysis for you. In addition, stay tuned for our Running Strength program that will be released by the end of November 2020. You can subscribe to our email list to be notified: athleticengineering.ca/subscribe

[@teun9380]

@@athleticengine Thank you so much!

[@helenbarrett6451]

@@teun9380 big part is slowing down turning and accelerating. Take 5 steps or whatever then turn and repeat for a bunch of minutes. How would u do this without going insane lol. Im thinking of doing it..

[@julie_loder]

yooooo the exaggerated run is going to change my life!!!! happily i do a bunch of these as variations of dance training i do (not that i dont appreciate the reminder!) but that exaggerated run is going to be so fun and i can already feel my heart pounding!! thank you!

[@athleticengine]

🙏 👊

[@SanjoManigos]

As someone who can't afford treadmill and don't want to go outside very big big thank you sir

[@athleticengine]

👍🏽 you’re welcome

[@ninjashoyo9086]

Love this! Can’t believe your channel hasn’t reached a million subs yet! Keep making more videos like this!

[@coffeeawakening]

I live not in a great area to go outside and I don’t feel like going to parks because I don’t have a car yet so this vid helped.

[@athleticengine]

👍🏽

[@Skoopyghost]

I'm currently way too heavy to run. I want to 90 kg or under. I feel the effect of being too heavy as I get older. I needed this video.

[@athleticengine]

Thanks for your comment. Regardless of weight, being able to move efficiently is the best way to minimize risk of injury. Even if you are overweight, you can still train / exercise in an efficient way. Feel free to book a consult if you’d like an assessment and some high-level guidance on how to make sure you’re moving well while you exercise. athleticengineering.ca/60-minute-consultation

[@ketrianrenolsin9608]

Thank you for doing this. My stamina levels have dropped, but right now, I do not want to get out for a power walk. So this could be a great way to get my stamina levels back to how they were.

[@emjay2045]

Finally !! A man of the people.

[@SingAndMoveForLife]

I'm still in recovery, and can't do this workout yet, but my son is really loving it. I am chomping at the bit to get to do it! My one question is, can you please share your position on treadmills. Jogging outside works in a completely different way for my body than on a treadmill, so I don't go on them. But I'm really interested in hearing your perspective, considering your background and experience. Thanks!

[@athleticengine]

Yes treadmills change the way you interact with the surface. It’s too unnatural. The surface itself is of course unnatural as well, but the ground moving beneath you and you just trying to keep up with the ground is different physics than moving your own body through space. In my view and from what I’ve observed, it encourages inefficient landing and in no way does it prepare someone realistically for actual running on the real ground (which you’ve already observed yourself as you said running outside works in a completely different way from your body). I don’t have much else to say about them, I just think that the further we get from nature, the more problems we invite. And treadmills are quite far from nature. Thanks for your comment, I’m glad to hear that your son is enjoying the routine! 🙏🏽

[@dpakmi5764]

Awesome video with all natural movements. I will be adding this to my martial arts training. I agree 💯 with you in regards to treadmills. It would be great to hear your reasoning in favour of the natural movements. Thank you for posting!

[@athleticengine]

Dean, Thanks for your comment. I’m glad the video is helpful. Regarding not being in favour of the treadmill, there are many reasons I can speculate about but essentially I just believe in doing what works and what is sustainable. I’ve observed a whole lot of people and paid close attention over many years to what works and what doesn’t, and I can’t say I’ve ever come across anyone who I would say treadmills have worked for. They almost always have injuries and run poorly, and in my opinion treadmills encourage poor running form which leads to injuries (it’s possible to modify the way you run on a treadmill to minimize injuries but they do tend to encourage bad/unnatural running). Further I think it’s best for health and fitness to run outside in nature rather than on a flat machine plugged into an electrical outlet. Nature provides more realistic conditions always for getting fitter. And anyone who has honestly done both can would agree that running on a treadmill is far easier than on the ground. The relationship between the feet, gravity, and the surface is quite different and thus the effect is different. I could get into more reasons why I’m not in favour of treadmills but I think that is good enough for now. Happy running! - Darren

[@dpakmi5764]

@@athleticengine Thanks so much for the reply and I agree!

[@jodyhakala-ristow7014]

Me also.

[@OmarW-c4l]

The lateral run drill is my favorite. It adds a nice twist to the usual running routine.

[@TheHerjulia]

I really appreciate this video. The audio is a challenge, but the content is good.

[@athleticengine]

👍🏾

[@mcmaizen]

Thank you for making this video. Its a rare find on KZbin!

[@athleticengine]

You’re welcome! 🙏🏽

[@SingAndMoveForLife]

I finally am ready for this workout and it is powerful! Thank you very much for providing all of your wonderful workouts and tips.

[@anjaliutarid2725]

This is amazing😍👍 I have pain in my back and nerve pain in thighs but have to start somewhere i m overweight but will not give up.. Consistency is the thing that matters. Pray for me

[@athleticengine]

👍🏽🙏🏽 You may want to also check out this video: kzbin.info/www/bejne/mHrbiH1qqcZ9p6c That video covers something you can do to help with compression. It’s very effective.

[@masterly-copy]

Would love to give this a try. Can it be done with boots on inside

[@TheRoyalGuardianYT]

This video is perfect! In these times where I barely go out because of the virus, yet I want to jog outside to up my cardio and burn a bit of fat, this video came in real nice! Great tutorial and keep it up!

[@athleticengine]

Glad you find it helpful - thanks for sharing!

[@OnochieAfigbo]

Great video! Short yet packed with useful stuff!!!

[@athleticengine]

🙏🏽👍🏽

[@athleticengine]

Focus on lightness. If you have any questions, let us know. We try to answer any genuine questions. ⬇️

[@Wow-2375]

I agree with you, I feel like my treadmill pulls me along and I’m not using my muscles

[@athleticengine]

👍

[@TheTattooedRonin]

Too much ice outside now for me to practice running outside so glad I ran into your video! Good tips man. My first time here on this channel so I am looking forward to more videos from you. Stay connected man. Gonna work on some of these drills tonight.

[@jodyhakala-ristow7014]

Absolutely. It’s 30 f and it should be spring and 60f I’m just not wanting to go out in the strong winds! Again!

[@athleticengine]

🙏 👍

[@umamaheswararao3271]

1. Running in place 😊 loved it , super explanation

[@athleticengine]

Thanks for the comment! Hope it is useful 👍🏽

[@175epi]

Just the thing I was looking for -- thanks!

[@athleticengine]

You’re very welcome! Have fun 👍🏼

[@athleticengine]

We have a free virtual running workshop coming up next month, as a continuation of this video and how to make your running more efficient during the pandemic. You can sign up here: athleticengineering.ca/virtual-running-workshop

[@alimmia223]

Simple but very effective.

[@athleticengine]

🙏 👍

[@kjullthedemon]

I feel like I'm doing the first one wrong. My cardio is awful, and I live in a Nordic country, so running outside sucks. But I was able to do the first exercise for 6 minutes, without feeling exhausted, and my heart only beat slightly faster.

[@lucho1limte]

You should do the sprint one for 7 seconds stop a little and keep going try to do this as long as you can it will make your endurance get better the fastest

[@dionerhodes1308]

After reading the comments, Im actually going 2 try this. I dont feel like driving 2 trail so i wanted 2 do s'then at home with my rope. So this looks perfect. 👍😁👏

[@athleticengine]

👍 🙏

[@hemanpaudel5844]

Thanks Helped me!

[@athleticengine]

Glad to hear!

[@kurtruiz7864]

Definitely need this for quarantine!

[@athleticengine]

We have a free virtual running workshop coming up next month, as a continuation of this video and how to make your running more efficient during the pandemic. You can sign up here: athleticengineering.ca/virtual-running-workshop

[@MsStellaml]

Helpful, I can't wait to try this out...thank you for the video!

[@athleticengine]

Thanks for sharing - hope you find it helpful!

[@enochbrown8178]

I will try these. Thank you so much!!!

[@athleticengine]

Hope you find it helpful, let us know how it goes. 👍 🙏

[@ryanabella1849]

Is the first variation enough like for 30 minutes? Running in place?

[@helenbarrett6451]

Thanks feel ready if ever end up in solitary lol. Binge watching TV shows home alone so sort of a self imposed one atm

[@Eric0778]

You are awesome in coaching! Cheers!

[@athleticengine]

Thanks 🙏 hope the video is useful 👍

[@hassanladha9337]

Life saver man

[@athleticengine]

🙏 👍

[@gladysmitchell7063]

THANK YOU SO MUCH 😂

[@asimazfitness1125]

I really need this.. outside is raining and covid 19 restrictions. Thank you so much bro...🏃‍♀️🏃‍♂️

[@athleticengine]

👍 glad it helps - very welcome.

[@loop5720]

I got no treadmill, and I'm trying to do a 10 KM run, lol

[@athleticengine]

We have a free virtual running workshop coming up next month, as a continuation of this video and how to make your running more efficient during the pandemic. There will be tools and drills to help running competitively. You can sign up here: athleticengineering.ca/virtual-running-workshop

[@faketickok10yearsago59]

Ok one punch man

[@juanazzrylporal9940]

@@faketickok10yearsago59 pretty sure he/she's also gonna do 100 pushups, squats and pullups lol

[@cej3940]

You trying to prep for the military?

[@koba5152]

SAITAMA

[@smizples5518]

Trying this for 30 days Day 1 : just started and record 12:30(running in place) without stopping Day 2 : wake up pretty bad, my legs were hurting but still I did better my times were 20:10, 19:00 Day 3: I still had pain in my legs but I tried to do it and just did 6:00

[@athleticengine]

👍🏽 keep us posted on the progress.

[@iamnene1813]

👀 update ?

[@andreas5592]

If you ever had problems with plantar fasciitis don't run barefoot.

[@StacksSats]

thanks for this. Gyms have closed once again and summer is over in cold ass Canada lol

[@athleticengine]

You are welcome. You can still do this outside (maybe in small doses if it was anything like last year’s winter) - Don’t be afraid of a little cold 🥶

[@athleticengine]

We have a free virtual running workshop coming up next month, as a continuation of this video and how to make your running more efficient during the pandemic. You can sign up here: athleticengineering.ca/virtual-running-workshop

[@reivannuari1046]

It work ! thanks for the tips coach, im so happy, I can start exercise little by little by this :D

[@athleticengine]

Thanks for the comment, hope it is useful 👍 🙏

[@missnerd9555]

Thank you so much for this!

[@athleticengine]

You’re very welcome. Hope it works well for you!

[@markushilbmann4258]

Good video for practicing at home or in a hotel room... 👍

[@airgunshootingandoutdoorch4260]

Great routine Darren.

[@athleticengine]

Thanks!!

[@vishutrehan]

Thank you for a wonderful routine. Its amazing. I just wanted to ask that how often you ahould do this ?

[@Bigbethie]

This is so perfect for me. Thank you🖐🏽

[@athleticengine]

Glad to hear! Very welcome 👍

[@rituparnachakraborty3945]

Thank you so much for this video... in this pendamic time can't go out and I gain a lot ... so again thanks 😊

[@athleticengine]

Very welcome - glad you find it useful 👍🏼👍🏽

[@jayabharathipushparani2955]

I got this simply ....tnq u soo much

[@athleticengine]

Good to hear! You’re very welcome. 🙏🏼🙏🏽

[@Gotteskind17]

Thank you for sharing all these .From Brazil.

[@athleticengine]

🙏 👍

[@GrEaT_SeEkEr]

I really needed this... thanks ❤

[@siddharthadas1040]

What if I do #4 Sprint in place for 10 seconds, take a 10 second break, sprint again for 10 seconds, 10 second break and so on for 2 minutes? I am 57 years old, reasonably fit, not overweight with a sedentary lifestyle.

[@irinaaleksejeva1630]

Super. Right!

[@athleticengine]

👍🏽

[@handlemeifyoucan144]

Thanks man 4 reps of each for 60 secs I'm set for.the morning

[@athleticengine]

Glad you find it helpful 👍

[@destanysimms9538]

So how many of these or like how long would I need to do these for it to equal a mile?

[@Abdulrehman-pl6rt]

1 million 300 thousand 561.9274710471057265194

[@emmamckenney4069]

@@Abdulrehman-pl6rt huh...

[@anthonydaniels2519]

This made my neighbors bang on the ceiling, I need to move asap😁

[@athleticengine]

😂

[@bmp713]

Any recommendations for exercises just as intense as these but less foot impact with metatarsalgia pain?

[@athleticengine]

I would not recommend any intense exercise without first addressing that problem with the feet. You should have your feet and structure properly assessed and then address the source of the problem. If you want to get to the solution for this issue I would recommend booking a video assessment through athleticengineering.ca

[@drmed-fizz5344]

Is it normal to have ankle pain in the beginning?

[@sakiahgatling-brown4959]

Hey can you explain why to avoid treadmills. I used the treadmill and it has completely distorted my walking pattern and i have to go to therapy to learn how to walk regular again.

[@kingofkillers7307]

Very useful bro. Thanks

[@athleticengine]

You're very welcome. Glad you find it helpful.

[@kingofkillers7307]

@@athleticengine ok. Continue like this

[@jodyhakala-ristow7014]

Yeah doing something different and mixing it up makes you more fun at less monotonous.

[@EveDallas]

Which one would you recommend for a beginner who's over weight?

[@athleticengine]

In that case, without knowing the individual and just making a general recommendation, I would recommend walking (or lightly running if manageable) BACKWARDS for 5-10 minutes maximum, keeping a continuous rhythm. If you have access to a backyard/park/track you can do this continuously along a path you map out or you can mark two points 20-50 yards part and go back and forth, always going backwards. For extra benefit if manageable you can drag a sled or sandbag that weighs anywhere from 10% to 50% of your bodyweight (whatever you can handle safely and keep moving continuously with a smooth rhythm). Simply attach some kind of straps so you can stand upright and hold the handles of the straps and drag the weight has you walk backwards smoothly and rhythmically. Breathe naturally. Lastly if you don’t have the space but you have access to a treadmill, you can use the treadmill with the power OFF, face backwards holding on to the handlebars on the treadmill and walk backwards getting the belt moving continuously. These options provide a safe way to get some cardiovascular conditioning/exercise while ensuring you’re interacting with the ground properly (most people run/walk forwards badly causing damage to the knees/lower back etc over time and to correct the would require some coaching whereas backwards is largely self correcting). The idea is to feel the legs burning but no joint pain. Once you do this a few times per week (or daily if you can manage and recover well enough) for 5-10 minutes max, and eat properly, excess weight should come down naturally and you can work towards adding the movements in the video as long as you don’t experience any pain in any joints. That’s the best recommendation I can make in a KZbin comment without knowing/seeing you. Enjoy your training!

[@andrewnicholas3143]

Superb..👏👏 grt demo🤳😎🌄

[@athleticengine]

👍 🙏 hope it’s helpful

[@toddboothbee1361]

Smart video. These moves are great. Thanks for this!

[@athleticengine]

You’re welcome, glad you find them useful 👍 🙏

[@underdog0731]

Thank you so much for this video bro 👍🏾👍🏾👍🏾👍🏾💯💯💯💯💯🙏🏾

[@athleticengine]

We have a free virtual running workshop coming up next month, as a continuation of this video and how to make your running more efficient during the pandemic. You can sign up here: athleticengineering.ca/virtual-running-workshop

[@Veiledvibes]

Thanks!!

[@athleticengine]

Very welcome! 👍🏼

[@PC-hl3ww]

Awesome.... really helps during quarantine...thank you !!

[@athleticengine]

You’re very welcome! Glad you find it helpful. 👍🏼👍🏽

[@jared_yt9533]

any warm up needed?

[@athleticengine]

It depends. Most people could just start with this. If you feel like you really need to warm up before beginning, jump rope for 1-3 minutes at 180 steps per minute (3 steps per second). Good luck!

[@jared_yt9533]

@@athleticengine can i continue if my stomach hurts

[@shilpathakur3682]

Thankyou 🥳

[@athleticengine]

🙏 👍 hope it’s useful

[@VVP_18]

Please reply I want to lose my lean muscles Can I lose my lean muscles by doing this workout?

[@be_calm2372]

Really helpful thanks alot sir

[@athleticengine]

Very welcome. Thanks for watching.

[@rishabh935]

What's the best time for these exercises?

[@Corruptness]

Just an fyi the exaggerated run at a high speed is the best one for your running fitness.

[@Nishuchoudhary226]

Will this reduce lower n upper belly fat

[@gertrudestrawberry]

Thank you! But why no treadmill?

[@Opioordigo]

For the people who don't have it

[@archibaldmatthews108]

Woah this is brilliant thanks man.🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾❤❤❤❤❤❤

[@athleticengine]

👍🏽 👊🏽

[@alainfreedom3159]

very good

[@athleticengine]

👍🏽

[@harikrishnabnambiar5605]

Thankyou bro❤

[@athleticengine]

You’re very welcome. Stay safe.

[@kitsunefighter067]

I want to increase my speed in running , I can run fast but I get tired easily and its currently not possible for me to go running outside would doing this exercise\ cardio help me increase my speed? Is there any way which might help increase my speed in running while in home ?

[@athleticengine]

Speed and endurance are a function of efficiency. Just doing cardio exercise will not work unless you already have correct movement patterns. You can definitely increase your speed and efficiency by training at home if you focus on the correct things. First step is to see if you are moving correctly. Only way to do that is with a video assessment. The information you get from that will be very valuable to determine the next step to ensure you don’t injure yourself or waste your time. Book an assessment through athleticengineering.ca

[@kitsunefighter067]

@@athleticengine Thank you so much !

[@athleticengine]

@@kitsunefighter067 no problem, good luck

[@aadi5600]

Can i ask you a question? What will i do if i finish the running thing? Cellphone all day? Then in the morning do it again? (Sorry for my bad english)

[@pabrar4404]

will i be able to grow my height if i do it everyday?

[@jbatutegaming382]

Does this work the butt/hamstring/posterior chain?

[@athleticengine]

Yes it works the entire posterior chain. Running in general (these stationary running drills included) especially works the hamstrings well assuming you’re pulling your foot from the ground with proper biomechanics (tip: keep your body compact and don’t have your foot dragging far behind you when you pull it from the ground, a common running error). For extra posterior work finish this workout with several quick sprints up stairs (walk back down to recover) focussing on minimum stair contact time - imagine the stairs are covered in scorching hot sand. Enjoy.

[@rkko_]

Thank you so much 😊

[@athleticengine]

Very welcome!

[@athleticengine]

We have a free virtual running workshop coming up next month, as a continuation of this video and how to make your running more efficient during the pandemic. You can sign up here: athleticengineering.ca/virtual-running-workshop

[@treborschafer3945]

I learned indoor running from doing 5bx. I still prefer an intense 6 minutes of high knee running and star jumps to dodging traffic and pedestrians outside.

[@niuanconquistador422]

Who else is hear after lockdown😎😎

[@comemoneyy]

Thank you 👍💚

[@athleticengine]

👍 🙏

[@huvoeptraikothuaai2236]

3:53 what is that move call??

[@athleticengine]

We call it something like “hot coals”, because you have to pick your feet up with as minimal ground contact as possible. But you can call it whatever you want :)

[@huvoeptraikothuaai2236]

@@athleticengine wow thanks so much, very glad to know that

[@huvoeptraikothuaai2236]

@@athleticengine but how to improve that move,I can not do that for long time

[@athleticengine]

Just set a reasonable time that you can do it for without experiencing more than a 10% drop in your performance (quality of movement). Like 60 seconds, for example. Then when you can do that amount of time for a few sets, increase the time.

[@sonsudoku1511]

Can u make a break after each round if yes how long would u consider?

[@athleticengine]

If you need to rest, rest long enough until you feel fresh. Your performance shouldn’t decrease by more than 10% from start to finish of your session.

[@RelicOfTwo]

I need a 3 hour walk/run great

[@nakamotorskrskrvroom8038]

I'm at home and I dont have a treadmill, I tried running in place but it gave me a really bad hamstring injury, so I'm watching this video to see what I did wrong

[@mcmaizen]

10-20 minutes of a lateral run is good for me