The simplest thing to do would be to start walking. But it can be anything – as long as you’re getting physically active on a regular basis, your body will be able to handle the impending pavement pounding. Go hiking, swimming, or dancing. If it’s fun, all the better!

Instead, warm up your muscles by doing deadlifts, donkey kicks, lunges, and other similar exercises that stretch your muscles, but also get them working. Save the stretching for after the run.

Keep your head and neck relaxed, too. Holding tension there extends down through your spine and the rest of your body, which can tire you out well before you would be otherwise. [4] X Research source

Don’t worry about whether you are breathing through the nose or the mouth. Some runners find that breathing through their mouth gets them the most oxygen, while others find that breathing in through the nose and out through the mouth works best. Find whatever seems efficient to you. [6] X Research source If you’re running at an easy pace, you should be able to carry on a simple conversation with a running partner without gasping. If you cannot, you are running too fast to go very far.

Do not tense your fists. It will waste energy and make your palms sweaty. Imagine that you have two fragile items in each of your hands and if you tense too hard, you will break them. Don’t let your hands cross the midline of your torso, or you’ll create a twisting motion. This could cause cramps. [8] X Research source

Do what’s comfortable. If you can’t run an 8-minute mile, don’t be hard on yourself. It’ll come with time. The fact that you’re out there and running is great! Simply aim to improve a little bit every time you pound the pavement.

However, don’t be too strict in your control. It should feel natural. Don’t try to force a certain kind of strike as forcing it will add strain on your body. {“smallUrl”:“https://www. wikihow. com/images/thumb/e/ef/Run-Step-10-Version-6. jpg/v4-460px-Run-Step-10-Version-6. jpg”,“bigUrl”:"/images/thumb/e/ef/Run-Step-10-Version-6. jpg/aid88372-v4-728px-Run-Step-10-Version-6. jpg",“smallWidth”:460,“smallHeight”:306,“bigWidth”:728,“bigHeight”:485,“licensing”:"<div class="mw-parser-output">

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<br />\n</p></div>"} If you’re sprinting, you want to stay on the balls of your feet as much as is humanly possible. The more you barely touch the ground, the more you’ll practically be flying. However, even if you’re running long distances, it’s best to stay off your heels. [9] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. When you land with the back of your foot, the angle you create from foot to calf (you’re forming an unnatural “V” shape) can lead to injury.

Now it’s time for stretching. Concentrate on your calves, glutes, and hamstrings since those are the ones that worked the hardest. It’s incredibly important to stretch after running because during, the muscles have a tendency to tighten up. Stretching them out relaxes them and returns them to normal. How you need them tomorrow!

Just like in the previous section, don’t stretch now – stretch later. Warm up your core muscles and your legs not by stretching but with core exercises like lunges and deadlifts.

Interval training seems to be where it’s at. If you’re looking for a quick way to blast away calories with the strength of a zillion lightsabers or if you’re just low on time, this is the workout for you. All you do is run SUPER FAST for about 30 seconds, slow down for a minute, and repeat. Continue the cycle for about 15 minutes, adjusting as you need to. [10] X Research source And then ta da! Finished. Lunch break over.

You’ll find that leaning a bit forward propels your body to run faster to balance your weight. This is helpful when running uphill, but can lead to injury otherwise. Take this piece of advice with a grain of salt. [11] X Research source In addition to placing your core forward, use your arms for momentum. Keep them in a straight line, mirroring the movement of your legs. Keep them loose and not hunched up to your shoulders – ow. [11] X Research source

If you experience pain, stop. It’s your body telling you it should not be doing what you’re making it do. It’s better to stop now to be okay later than to not stop now and not be okay later.

That being said, it’s very important to stay hydrated. If you’re not, you may experience dizziness or even fainting. If you don’t drink water during your run, make sure to drink it before and after.

Walk around the area or for another minute or so on the treadmill. Your heart works to speed your body up and slow it down, so going from 140 to 60 is just as hard on it as going 60 to 140. You’re probably running to be healthy, so it’s best to do it right!

If you run every day, your shoes will only last 4-6 months. If your feet all of a sudden begin hurting, it’s high time to get a new pair. To increase shoes’ lifespan you can swap two pairs every day, which will allow moisture to evaporate and cushioning to decompress. There are shoe stores that can design shoes for your feet. If you can afford it, consider getting shoes that match your arch and shape.

Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all good, high-carb, easy-to-digest options. Fruit has carbs, too, but many are high-fiber, so peel the skin beforehand. [13] X Research source Don’t feel guilty – you’ll definitely burn the calories later. A phenomenon many serious runners have made a habit of is pounding energy goo (or Gu, if you want to go brand-name). It’s basically sugar and carbs in goo form, though you can get some that’s chewable. It replenishes your glucose levels and will give you a burst about 20 minutes after consuming it. Many swear by it![14] X Research source Try out the goo while you’re still training. You don’t want stomach troubles during a long race!

Do some core exercises, too. Regardless of whether you’re sprinting or running long distances, the importance of warming up remains the same.

You probably know what you’re capable of. As long as you’re training, if you find yourself slowly getting capable of more and more, you’re doing it right. Each person has their own level of expectation and improvement. Know what yours is and aim for it.

For beginning runners, a common goal is running for around 10 minute mile pace. If time is a factor you’re considering, try timing your miles or kilometers and aiming for a specific, timed goal.

Keep your water cold, if you can. The colder it is, the faster it will get absorbed into your system. [16] X Research source Since you’re sweating so much, staying hydrated is key!

And the next time you go running, aim for a bit longer or a bit faster!

If it’s processed, do your best to avoid it. Fruits and veggies should make up a large portion of your diet, with some lean meat, low-fat dairy, and whole grains thrown in. [17] X Research source If you want to see changes in your body, this step is a must-do.

It doesn’t have to be much and it doesn’t have to be in the gym. Simply doing core workouts (like planks, etc. ) can tone your upper bits. Stick to a couple times a week – your muscles need time to heal themselves after getting ripped, torn, and creating new fibers.

If you’re running outside, consider terrain, scenery, and level. Are you running on dirt, gravel, or blacktop? Is it pretty enough to keep you relaxed and in the zone? Is there plenty of flat terrain, or is it uphill or downhill?

Don’t know where to find one? Try your local running shoe shop. It’s probably a smaller network of serious runners than you realize! Soon you’ll be on a first name basis.