Running Through the Forest

Choose this exercise

Purpose: Follow spoken narrative cues to move through varying physical tempos and obstacle simulations in place.

Use it when: Use during an energetic break or physical energizer when participants need to release physical tension without moving around the whole room.

Skip it when: Skip when the space has slippery floors or trip hazards, or when the group requires a stationary, low-arousal focus exercise.

Group arrangement: Whole group, individual movement in place

Timing: UWT suggested duration of 10 minutes based on the 5 to 15 minute Playworks guideline.

Materials and tools

• Floor tape, cones, or floor spots to mark personal spaces if running indoors (1 per participant)

Before participants arrive

1. Clear the room so participants can stand or sit with at least an arm length of space on all sides.
2. Place floor spots or tape marks on the floor if needed to designate personal boundaries.

Say this to open

We are going on an imaginary journey through the forest. Find your personal spot and make sure you have enough space to swing your arms without touching anyone. When I call out an obstacle or a change in terrain, match my movements while staying right on your spot. You can step, jog, duck, or reach, and you can do every movement standing or seated. Let us begin walking.

How to run it

1. Establish space and rules 2 minutes

   Check that everyone has a personal spot with arm-span clearance. Explain the basic actions: walk in place, duck under low branches, jump over logs, or adapt movements from a chair. Speak the opening script.

2. Begin gentle walk 2 minutes

   Narrate a calm walk through the forest. Have participants walk in place. Introduce occasional low branches to duck under and logs to step or leap over. Keep the pace gentle.

3. Increase tempo and obstacles 2 minutes

   Describe the forest thickening and the pace picking up. Shift the group from walking to a steady jog in place. Call out obstacles in quicker succession: duck, leap, reach up to climb a steep rock, or make swimming motions across a stream.

4. Sprint and escape 2 minutes

   Announce that a fast creature or sudden weather front is approaching. Accelerate to a brisk run in place for 30 to 45 seconds while weaving, ducking, or jumping. Then announce safety has been reached and immediately pull the pace down to a slow jog.

5. Cool down and debrief 2 minutes

   Bring the movement down to a slow stroll, then a standstill. Lead three deep communal breaths with arms raising on the inhale and lowering on the exhale. Ask two debrief questions and take 2 or 3 quick volunteer responses.

Debrief questions

• Which obstacle required the fastest reaction from you?
• How did changing the pace of the story change your physical energy?

Finished output: Completion of the guided physical narrative and collective cool-down return to resting state.

Remote

Run via video call with participants spotlighted or in gallery view. Ask participants to position their camera so upper-body movement is visible and verify their immediate floor area is clear of trip hazards. Facilitator narrates and demonstrates movements on screen.

Hybrid

In-person participants stay on floor markers facing the camera or room lead. Remote participants keep cameras on their designated movement spaces. Facilitator calls out actions equally visible and audible to both groups.

Access and participation choices

• Participants may perform all actions seated, using arm motions or upper body shifts instead of jumping or running in place.
• Anyone may opt out of moving and serve as the journey co-narrator or simply observe without giving a reason.

If the session gets stuck

Participants drift across the floor and bump into each other.

Pause the story briefly and remind everyone that their feet must stay planted on their personal base marker.

Some participants become overly winded or cannot sustain running.

Remind the group that every pace change can be done as a slow march, hand gestures, or from a chair.

Terms used here

• home base: A designated personal standing spot or personal floor marker where a participant remains to avoid collisions.