Okay, so you want to go for a run, but you are stuck inside. It's too cold. You don't have a treadmill. Something like that. First of all, if you don't have a treadmill, good. Because the treadmill is well. Now, if you have a good idea, you're not a good choice. I won't get into it in this video because it's not the point of the video, but I would strongly recommend you avoid treadmills permanently. You can use less space than a treadmill takes up and get a running workout. I'm going to give you both five different variations you can use to run. You can repeat the cycle or you can extend the amount of time prescribed and use it to suit your own fitness level and your own needs. The first variation is simple running in place. So you're just going to run in place. When you do this, make sure you're very loose. Don't do anything crazy. Like trying to get the knees too high or kicking your butt is just shifting from one support to the other support. You only need to pull your foot out the ground as much as necessary to switch support. You're just shifting back and forth from right to left, right to left. Keep the shoulders relaxed, keep the arms relaxed. Even if you're not going super fast, you're still picking the feet up relatively quickly. So you have a sense of lightness and then if you want to pick up the pace, you can, but you just have a nice light tone and feel to it. Variation 2 is lateral run or lateral shifting. So you paint an imaginary line between your feet. Pull on foot on the line and then you're just going to exchange which foot is on the line. So you're shifting laterally. Same thing. Stay light, stay in a loose and relaxed in the rest of the body. And you can slow it down, still relaxed. Speed it up a little bit. And you're just shifting your weight side to side. Don't make a mistake of staying central and sending your foot each foot from side to side like this. It's not the same thing. You want to actually shift your weight from side to side. So the foot that's on the line changes. Left, right and back and forth. Next one is a 10 step ladder. So you're going to alternate which fully land on. So you're running in place. This will be 1. 2 would be 2 on each side. Then 3 on each side. Then 1, 2, 3, 4 on each side. Then 5, 6, 7, 8, 9, 10. When you get 10 you go backwards 9, 8, 7, 6, 5, 4, 3, 2, 1. So I'll do up to 5 and back down just as a demonstration. So you get the idea. 1, 2, 3, 4, 5, 4, 3, 2, 1. Okay? Do you all lift a 10? I'll go back down to 1. Next one you're going to sprint in place. So picking your feet up but don't try to keep it as much like a one as possible. Don't do this type of thing where you see some time to drill through just essentially vibrating your legs. You want to pick your feet up but as minimally as possible but still pick them up to exchange. So it's just like the running in place that we were doing switching from one foot to the other but you're sprinting. And you're going to go for 10 seconds as fast as you can. Last one is a huge exaggerated run. So you try to get as much movement throughout the whole body as possible. Stay loose. So it's like you're really exaggerating the run. Okay? So and you can just stay in place and do something like that. So the prescription is simple 60 seconds. So you set a timer from one minute for each one of those. You go through the mechanical order. Don't rest in between each one unless you absolutely need to and do a minute for each one with the exception of the ladder. Obviously for that one you just go up to 10 and back down to 1. The rest you do 60 seconds. If that is not enough of a workout for you, simple repeat it. Two more times, three more times, four more times, up to five more times. You shouldn't need to repeat that any more than five times to get a decent running workout. No equipment, no treadmill. Don't even need shoes. You can do it right in your house, right in your yard. You like quick videos like this, mini tutorials or just even mini classes, free classes that you can use to do every day. We return a content for free at our website athleticengineering.ca. So you can go check out the link. Have a good day.