Používá se pro protažení, ale i posilování a zlepšení koordinace. Běžecká abeceda zahrnuje:
Liftink – přes bříško (plochu) chodidla plynule došlápněte na patu. Nohy střídejte. Pohyb provádějte buď na místě, nebo mírně vpřed.
Skipink – podobné jako lifting, k tomu se ale mírně zvedejte i kolena.
Vysoká kolena – podobné jako skipping, kolena ale zvedejte až do polohy vodorovné s povrchem, po kterém běžíte.
Zakopávání – lýtka obou noh rychlým pohybem střídavě zvedejte nahoru.
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