Running Right: Your Step-by-Step Guide

‍♂️ Part 1: Before You Run

1. Health Check First

• Got heart issues, diabetes, or severe obesity? Check with your doctor first.

• Skip running if: sick, injured, exhausted, pregnant (without doctor’s OK), or sleep-deprived.

• Joints sore? Muscles tight? Heal fully before hitting the pavement.

2. Gear Up Smart

• Shoes: Pick running-specific kicks. Flat feet? Get support. High arches? Choose cushion. Replace worn-out soles!

• Socks: Seamless or sports socks → fewer blisters.

• Clothes: Summer? Wear breathable fabric (not cotton!). Winter? Layer up: base (wicking) + mid (warmth) + outer (windproof).

• Extras: Night run? Wear reflective gear. Ladies → high-support sports bra.

3. Warm Up Right

• Summer: 10 mins (light sweat)

• Winter: 15-20 mins
  Try these:

• Leg swings (30 sec)

• Knee circles (15 sec each way)

• Butt kicks (30 sec)

• High knees (30 sec x 2 sets)

• Mini-sprints (50m x 3)

️ Part 2: While Running

1. Nail Your Form

• Head: Look ahead, chin slightly down

• Posture: Stand tall, lean slightly forward

• Arms: Bent 90°, swing front-back (not side-to-side)

• Feet: Land mid/front foot under your hips → quiet steps

• Knees: Keep ’em soft → no locking or inward collapse!

2. Pace Yourself

• Golden rule: Increase weekly distance by ≤10%

• New runner? Focus on distance → not speed. 8-9 min/km is fine!

• Frequency: Beginners: 1-3 runs/week. Rest days = progress days!

• Rhythm: Steady pace > sprinting. Save energy!

3. Listen to Your Body

• Heart rate too high? Slow down or stop.

• Dizzy? Chest pain? STOP → see a doctor.

• Watch your step! Avoid rocks, holes, cracks.

Part 3: After Your Run

1. Cool Down

• Walk/slow jog 5-20 mins → lower heart rate gently

2. Stretch & Refuel

• Stretch: Hold each move 20-30 sec (quads, hamstrings, calves)

• Eat/drink: Water + electrolytes + carbs/protein (e.g., banana + yogurt)

3. Rest Smart

• Sleep: 7-8 hours nightly (+ 30-60 min nap if possible)

• Days off: Take 1-3 rest days/week

• Cross-train: Swim, bike, or hike → balance your body

Key Takeaway
Running’s simple – but doing it right takes know-how. Train smart, recover well, and your body will thank you!