Running News Daily

Jogging on the spot at red lights? Here’s why you should stop

Even if you aren't a beginner, this habit might make you look like one

So you’re out for a run and you get stuck at a red light. The obvious thing to do is stop and catch your breath, right? For many people, this logic doesn’t apply; jogging on the spot is the only answer. Whether you’re guilty of it or you’ve just seen others do it as you drive by, here are a few reasons to just take a rest instead:

Jogging on the spot doesn’t use the same biomechanics as running. Since there is no forward drive, there is a bigger strain on your core and hip flexors to get your knees up. If you shuffle around, the lack of core engagement and intention in your form can make the movement sloppy, which is also not beneficial. If you’re worried about your heart rate falling, you shouldn’t be. Your heart rate will stay elevated even without running, so a 30-second rest stop isn’t detrimental to your exercise.

Stopping and starting during a run can be excellent training. If your legs feel heavy when you begin running again, it’s because your body thinks the workout is over and your mind is playing tricks on you. By getting used to stopping and starting mid-run, you’ll realize it’s not as challenging as it seems, and you are completely capable. Confidence is a major component of being a runner; it’s often mind over matter. This practice will also make water stops or bathroom breaks during long races much easier.

You shouldn’t feel like stopping at a light will be detrimental to the outcome of your run; in fact, it can be quite beneficial. The common misconception that you need to keep running on the spot to maintain your fitness is just that—a misconception. This moment of rest can prevent injury by giving you a chance to recognize any early signs of strain or fatigue. Embracing these short breaks can help your running, making you a more mindful and resilient runner in the long term. If starting up after your short break is a bigger challenge than last time, it may signal that your easy run may be getting a little too hard.

For drivers, a runner who is jogging at the light doesn’t give a clear indication if they are crossing or not. Someone who is stopped completely makes it clear that they are waiting for the light to change before hurtling across the street. Being as predictable as possible around cars is the best way to stay safe and injury-free.