Skip to content

Running Man: How to Do the Step, Count and Common Mistakes

Get ready to tackle the Running Man, a classic Hip Hop Dance move that bridges beginner and intermediate levels. Also known as the running man dance, this iconic step creates the illusion of running in place by lifting one knee while sliding the standing foot back. You will see it in plenty of upbeat hip hop routines, bringing an awesome, high-energy vibe to your fitness sessions.

Step card

Count
and-1, and-2
Level
Beginner to intermediate
Found in
Hip Hop Dance
In short
One knee lifts while the standing foot slides back, then switch

The timing

step (weight change) touch, kick or sound hold

How to do it

  1. Start by standing with your feet together and your knees slightly bent.
  2. On the 'and' count, lift your right knee up high toward your chest while balancing on your left foot.
  3. On count '1', push your right foot down to the floor while simultaneously sliding your left foot backward.
  4. On the next 'and' count, lift your left knee up while sliding your right foot to the center.
  5. On count '2', step your left foot down while sliding your right foot backward.
  6. Repeat this 'and-1, and-2' rhythm, switching legs to keep the continuous running motion going.

Tips

  • Keep your weight centered rather than leaning too far forward or backward.
  • Stay light on your feet to make the sliding motion smoother and faster.
  • Pump your arms naturally in opposition to your legs to add style and help with balance.

Common mistakes

  • Jumping instead of sliding. Keep your standing foot close to the floor and glide it backward rather than hopping up into the air.
  • Forgetting the arms. Let your arms swing naturally like you are actually running down the street.
  • Leaning too far forward. Engage your core to keep your chest up and your spine straight as you move.

Variations and practice

  • Practice the move at a slower tempo to master the slide before speeding it up to the actual beat.
  • Add an extra slide on one side for a syncopated hip hop variation.
  • Travel slightly forward or backward with the step instead of staying entirely in place.

Related steps

When to check in with a doctor or physical therapist

  • Pain in a knee, ankle or hip that sharpens when you turn, pivot or land
  • Dizziness, chest discomfort or unusual shortness of breath
  • Pain that is still there the next day or keeps coming back after practice

General information, not medical advice. If you have a heart, joint or balance condition, are pregnant or are returning after an injury, check with your doctor or physical therapist before starting a new dance workout.

How this page was made. Step data (count, timing pattern, level, styles) compiled by the Rhythm Desk from common teaching practice; counts can differ between teachers. Text drafted with AI assistance and checked by the Rhythm Desk; see how we write. Last checked October 2026.