Run

Setup

1. 01Wear running shoes appropriate for the surface and distance.
2. 02Warm up with 3 to 5 minutes of brisk walking or easy jogging.
3. 03Pick a route or distance target before starting.
4. 04Set a posture cue: tall spine with a slight whole-body forward lean.

Execution

1. 01Start at an easy pace and let the stride settle naturally.
2. 02Land with the foot under the hips rather than reaching out in front.
3. 03Drive the arms front to back with elbows bent around 90 degrees.
4. 04Hold the target pace, then finish with a few minutes of easy jogging or walking.

Checkpoints

• -Cadence stays quick, roughly 165 to 180 steps per minute.
• -The foot lands under the body, not far ahead of it.
• -Shoulders stay relaxed and arms swing without crossing the midline.
• -Breathing stays controlled for the intended effort zone.

Common mistakes

• -Overstriding and braking with each heel strike.
• -Running every session at a medium-hard pace with no easy days.
• -Increasing weekly distance too fast and irritating shins or knees.
• -Clenching the fists and shrugging the shoulders when tired.