How to Do 3K Jog
3K Jog is a cardio exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.
Demonstration video coming soon
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Beginner
01 / Move with control
How to perform
How to do 3K Jog
- 01Begin with a brisk walk to elevate the heart rate before transitioning into a rhythmic running gait.
- 02Land softly on the mid-foot, avoiding a heavy heel strike to protect the joints.
- 03Keep the elbows bent at ninety degrees and swing the arms loosely from the shoulders.
- 04Maintain a consistent breathing pattern, inhaling through the nose and exhaling through the mouth.
Same guidance shown inside the A90 app
02 / Anatomy
Muscles worked by 3K Jog
Tap to explore manually
Primary movers
- Quads Extends the knee, driving squats, lunges and jumps.
- Core Stabilises the spine and transfers force.
- Calves Pushes off the ground through the ankle.
Stabilisers
- Lower back Stabilises the spine during lifts and bends.
- Forearms Grips and stabilises the wrist under load.
03 / A90 Coach
A90 Coach tip
Maintain a short, quick stride length to minimize ground contact time and reduce impact forces on the knee joints.
Same coaching engine used inside the A90 app
05 / FAQ
3K Jog questions
What muscles does 3K Jog work?
3K Jog is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.
How do you do 3K Jog correctly?
Begin with a brisk walk to elevate the heart rate before transitioning into a rhythmic running gait. Land softly on the mid-foot, avoiding a heavy heel strike to protect the joints. Keep the elbows bent at ninety degrees and swing the arms loosely from the shoulders. Maintain a consistent breathing pattern, inhaling through the nose and exhaling through the mouth.
What is the A90 coach tip for 3K Jog?
Maintain a short, quick stride length to minimize ground contact time and reduce impact forces on the knee joints.
Is 3K Jog suitable for beginners?
3K Jog is rated beginner in the A90 Training Club catalogue.
Do you need equipment for 3K Jog?
No. 3K Jog is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.
A90 Intelligence
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A90 Intelligence programmes 3k jog into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.
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