Legs · Bodyweight
Long Distance Running
How to do the long distance running, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Carry
- Mechanic
- Compound
How to do it
Set a steady, sustainable pace and run for an extended distance, keeping your breathing rhythmic and your stride relaxed. Land midfoot under your hips, drive your arms in time with your legs, and hold an upright posture throughout. Build distance gradually over time.
- 1Feel a steady rhythm in your breathing and stride that you can hold for
- 2miles
- 3Keep your shoulders loose and your arms swinging from the shoulder
- 4Stay tall through the torso with a slight forward lean from the ankles
Common mistakes
- Do not start too fast; settle into a pace you can sustain
- Avoid overstriding or heel-striking far out in front of your hips
- Do not tense your upper body; keep the hands and jaw relaxed
Muscles worked
The long distance running mainly works the quads, glutes, hamstrings, and calves, with the hip flexors, lower abs, and tibialis anterior assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsPrimary
- CalvesPrimary
- Hip FlexorsSupport
- Lower AbsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the long distance running for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.