Running

Setup

1. 01Wear running shoes appropriate for your foot and the surface.
2. 02Pick a route or loop that lets you hold a steady pace without frequent stops.
3. 03Start with a few minutes of brisk walking or easy jogging to warm up.
4. 04Set posture tall with a slight forward lean from the ankles.

Execution

1. 01Drive off the ground and land with the foot close to under the hips.
2. 02Keep a quick, light cadence of roughly 170 to 180 steps per minute.
3. 03Swing the arms front to back with elbows bent near 90 degrees.
4. 04Hold a pace where breathing stays rhythmic for the planned duration.
5. 05Finish with a few minutes of easy jogging or walking to cool down.

Checkpoints

• -Torso stays tall with a slight lean, not folded at the waist.
• -Feet land under the hips rather than reaching far out front.
• -Shoulders stay relaxed and arms swing straight, not across the body.
• -Breathing stays controlled at conversational-to-moderate effort.

Common mistakes

• -Overstriding with a heavy heel strike far in front of the body.
• -Starting too fast and fading before the planned distance.
• -Slouching through the trunk as fatigue builds.
• -Increasing weekly volume too quickly and irritating shins or knees.