Run

Description

How to Do Run

1. 1
   Setup

   Stand tall with a slight forward lean from the ankles, keeping your eyes gazing 10-20 feet ahead and shoulders relaxed.

2. 2
   Setup

   Bend your elbows at approximately a 90-degree angle, keeping your hands relaxed and close to your body.

3. 3

   Initiate movement by gently pushing off the ground with your feet, landing softly with your midfoot directly underneath your hips.

4. 4

   Maintain a light, quick cadence, allowing your arms to swing naturally forward and back, mirroring your leg movement.

5. 5

   Breathe deeply and rhythmically, inhaling through your nose and mouth, and exhaling fully to support sustained effort.

Tips

• Focus on a light, quick stride rather than long, powerful steps to reduce impact and improve efficiency.
• Keep your core gently engaged throughout your run to maintain good posture and stability, preventing unnecessary sway.
• Hydrate adequately before, during (for longer runs), and after your run to support muscle function and recovery.
• Listen to your body and incorporate walking breaks or reduce intensity when needed, especially when starting out or increasing distance.

Common Mistakes

• ×Overstriding: Landing with your foot too far in front of your body puts excessive stress on joints; focus on landing with your foot closer to directly beneath your hips.
• ×Slouching: Hunching your shoulders or looking down restricts breathing and proper form; keep your chest open, shoulders relaxed, and gaze forward.
• ×Heel Striking: Landing heavily on your heel can increase impact forces; aim for a midfoot strike that allows for a smoother transition through your foot.