Run

Description

How to do Run

1. 01
   Setup

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

2. 02
   Setup

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

3. 03

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

4. 04

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

5. 05

   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.