Push To Run

"Push to Run" is a dynamic and high-intensity exercise that combines the benefits of both push-ups and sprints, making it a great full-body workout option. This exercise targets multiple muscle groups, primarily the upper body (chest, shoulders, triceps) and lower body (glutes, quads, hamstrings), while also increasing cardiovascular endurance and burning calories. To perform the "Push to Run" exercise, you start in a push-up position with your hands shoulder-width apart and your body in a straight line from head to toe. Lower your chest towards the floor as you perform a push-up, engaging your chest and triceps muscles. As you push yourself back up explosively, quickly bring one knee towards your chest, then immediately switch legs in a running motion. By combining the explosive push-up movement with the sprint-like running motion, this exercise challenges your upper and lower body simultaneously, providing a great cardiovascular workout. "Push to Run" also engages your core to stabilize your body during the exercise, enhancing overall core strength and stability. Incorporating "Push to Run" into your workout routine can improve your upper body strength, lower body power, and cardiovascular fitness. It is an efficient exercise that can be done virtually anywhere with enough space to perform a push-up and run in place. Add it to your regular exercise regimen and experience the benefits of this intense full-body workout.

Instructions

• Start by standing with your feet shoulder-width apart and your arms by your sides.
• Bend your knees slightly and lean forward from your hips, keeping your back straight.
• Place your hands on the ground in line with your shoulders, fingers pointing forward.
• Step your feet back one at a time, so that you are in a plank position with your body in a straight line from head to heels.
• Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
• Push through your palms to straighten your arms, lifting your upper body off the ground.
• Engage your core and glutes to keep your body in a straight line as you push up.
• Once your arms are fully extended, step your feet forward one at a time to return to the starting position.
• Repeat the exercise for the desired number of repetitions.

Tips & Tricks

• Gradually increase running distance and pace to improve endurance and speed.
• Include strength training exercises like push-ups, squats, and lunges to build upper and lower body strength.
• Incorporate interval training by alternating between periods of faster running and slower recovery periods to improve cardiovascular fitness.
• Focus on proper form and technique to avoid injury and optimize performance.
• Stay hydrated by drinking water before, during, and after your workouts to maintain optimal performance.
• Fuel your body with a balanced diet that includes carbohydrates, proteins, and healthy fats to support energy and muscle recovery.
• Make sure to warm up before each exercise session to prepare your muscles and prevent injury.
• Include rest days in your training schedule to allow your body to recover and adapt to the demands of running.
• Listen to your body and adjust your training intensity or duration if necessary to avoid overtraining and burnout.
• Monitor your progress by recording your running distances, times, and perceived exertion levels to track improvements over time.