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Streetdance basics3 minutes

Learn the Running Man: A guide to the iconic move

By Bernhard De LucaUpdated

In a nutshell
  • The Running Man is based on a two-part movement with a steady alternation of the legs.
  • In the first intermediate step, you lift one knee and pull the other leg under your body.
  • In the second step, you place your front foot flat on the ground and slide the other foot backwards.
  • The optical illusion is created by sliding and stepping simultaneously to the rhythm of the music.

The Running Man is the king of party moves. With the right technique, you bring the illusion of running in place directly to the dance floor.

What you need for practice

  • Sneakers with a flat sole
  • Some space to slide on the floor
  • A basic sense of rhythm for beats
  • Enough drinking water for the training break

The iconic step of street dance culture in focus

The Running Man is one of the absolute foundations of urban dance styles. Its roots reach deep into the club and party culture of the late 1980s and early 1990s. Anyone learning Hip-Hop and street dance today cannot avoid this dynamic movement sequence. It is based on an optical illusion: although you move with a lot of energy, you remain in place as if on a treadmill. Unlike the acrobatic floor elements you encounter when learning to dance Breaking, this step is purely upright and thrives on rhythmic flow.

To execute the movement cleanly, you need good body control and the right feel for timing. The secret lies in the weight shift on exactly the half-beat, the so-called up-beat. As soon as you have internalized the coordination, you can increase the tempo and effortlessly incorporate the step into any party choreography.

Master the Running Man in five steps

  1. Taking the starting position

    Stand up straight, with your feet parallel and hip-width apart. Relax your knees and let your arms hang loosely at your sides to tune into the rhythm.

  2. Lift the knee and slide

    Lift your right knee until your thigh is almost parallel to the floor. At the same time, hop slightly on your left foot so that it slides exactly under your center of gravity.

  3. Setting the step

    Place your right foot flat in front of you while simultaneously sliding your left foot backwards. Your weight is now evenly distributed on both legs in a slight stride position.

  4. Preparing and lifting the other side

    Now lift your left knee up and pull your right foot back under your hip with a small hop. You are now in the mirror position of the second step.

  5. Connecting the movement fluidly

    Place your left foot forward and slide your right foot backward. Repeat this change slowly to anchor the fluid transition in your muscle memory without interruption.

The correct execution in direct comparison

How it works

  • Keep your weight on the balls of your feet
  • Actively pull your knees upward
  • Swing your arms as you would in a natural walking stride

Common mistakes

  • Shifting the weight completely onto the heels
  • Dragging the feet only flat across the floor
  • Keeping the upper body stiff and immobile

The path to the perfect movement sequence

Before you start

Preparation

While practicing

Repeat

Frequently Asked Questions

  1. The Running Man originated in the late 1980s in the US Hip-Hop and club scene. It became known worldwide through music videos by artists like MC Hammer and Bobby Brown.

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