Omkin
App

Cardio · 20 min by default

Running

Build an aerobic base with nothing but shoes and time. Running is easy to scale: shorter or slower for beginners, intervals when you want more.

What it gives you

  • Aerobic base

    Steady running is one of the most direct ways to raise endurance.

  • Zero equipment

    Start from your door, any time of day, at any distance.

  • Weight-bearing

    The impact loads bones and legs, which complements bodyweight strength work.

  • Easy to scale

    Change time, pace or intervals without changing the activity.

How to do it

  1. Warm up with 3 to 5 minutes of brisk walking or easy jogging.
  2. Start at an easy pace where you can still talk in full sentences.
  3. Run tall: eyes ahead, relaxed shoulders, a short quick stride landing under your hips.
  4. Keep arms at about 90 degrees and swing them front to back, not across the body.
  5. Finish with a few minutes of walking, then your mobility work.

Starter sessions

  • Beginner

    20 min: alternate 1 min easy jog and 2 min walk. Repeat 6 to 7 times.

  • Intermediate

    30 min steady at a moderate pace, or 8 rounds of 1 min fast and 1 min easy after a warm-up.

Intensity levels

  • Easy JogRPE 4 · 1 XP/min · 8 XP/km
  • Steady PaceRPE 6 · 1.4 XP/min · 10 XP/km
  • Intervals (1 min fast / 1 min easy)RPE 8 · 1.9 XP/min · 12 XP/km

Form cues

  • Relaxed jaw and hands
  • Short, quick steps
  • Breathe in a steady rhythm

Best for: Endurance base, warm-ups and outdoor sessions

Safety

Add distance and speed gradually. Pain in the knees, shins or feet that does not ease is a reason to rest and check with a professional.

More cardio

Add it to your routine and earn Stamina XP in Omkin.

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