run it

How to Run Long Distances
 

Wondering how to run a long distance? Perhaps you need some tips? This guide should help you become a better long distance runner.Steps
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unning can actually increase your risk of injury.[3]

Did Homer get injured by running without proper form?
Instead, try a dynamic warm-up – get your body properly warmed up and prepared for the rigors of running.

Here’s a running specific warm-up video from my friend Jason over at Strength Running, who you’ll see in more videos below:

Here’s Staci, our Senior Coach, providing you with a quick sequence to try out:

You can also check out our post “How to Warm Up Properly” for more moves and tips.

Just like with strength training, if you don’t have time to warm up, you don’t have time to run.

Cut the run short if you need to, but not the warm-up!

Running is enjoyed by millions of people because it's good for your body and mind and it requires very little equipment. All you need is a good pair of running shoes and the willingness to get started.

Overview
Running may seem so simple that preparing to start a running routine may sound silly. But by learning a few basics about the sport—such as the different types of running and different gear options—you can increase your enjoyment and make your training more effective.

You'll find plenty of information in this guide, from safety precautions to nutrition tips and more. It's probably more information than you need to head out on your first run. You may want to bookmark this page and revisit as needed to guide your running journey.

Benefits
The majority of people who run casually do it for the physical, social, and mental benefits it brings.

Running is one of the most effective ways to burn calories and build cardiovascular endurance, it helps to increase your mental toughness, and if you run outdoors, you benefit from exposure to nature, which can reduce stress, relieve anxiety, boost your mood, and provide other health benefits, according to research published in 2017.1

Running also has a low bar of entry—you don't need any fancy equipment, it's relatively inexpensive, and you can do it almost anywhere. It's also an activity that spans ages; it's never too late to start running. Many people who have taken up the sport do so in their 50s, 60s, and even 70s.

Here are some of the many other reasons why people choose running:

It's one of the most efficient ways to achieve aerobic fitness.
Running can be a smart strategy for weight loss.
Running is an excellent stress reliever.
You can run by yourself for peace and solitude, or with others for social interaction.
You release endorphins when running and may even experience a runner’s high.
You achieve better overall health with improvements such as higher lung capacity, increased metabolism, lower total cholesterol levels,2 increased energy, and decreased risk of osteoporosis.3
Running is a sport that can bring families together. For example, some families participate in charity fun runs, or simply jog together as a way to spend quality time enhancing healthy values. Kids who participate in running programs learn how to overcome obstacles and persevere.

Running can also be a healthy way to spend a vacation. Many companies offer running-specific holidays at destinations around the world. Runners of all levels are welcomed to explore tourist destinations, historical sites, and national parks through training camps or races organized by vacation running companies.

Types

Stay Safe
Take measured steps to keep your body safe and free from injury. First, also do a warm-up before you start running. Walk or do an easy jog for 5 to 10 minutes, before increasing your intensity. You might also add warm-up exercises such as dynamic stretches or running drills.

Then make sure you follow running safety advice, such as going against traffic when running on roads. You should also always remember to carry an ID when you head out for a run so that you can be identified quickly in the unlikely event of an accident.Use the Run/Walk Method
You can start your running program by combining your runs with intervals of walking. For many new runners, this is the easiest way to build endurance with less stress on the joints and a manageable intensity level

Your hands should stay as relaxed as possible. You can gently cup your hands or simply let them relax, Just don't clench them into fists because it can lead to tension in your arms, shoulders, and neck.

 8 Quick Fixes for Running Form
Monitor Your Footstrike
The way that your foot hits the pavement is called your footstrike. There are different ways that your foot may approach the road. You might land on your heel, in the middle of your foot, or on the toes or forefoot (front of the foot).

You may notice that you are a toe runner or a heel-striker. If you land on your toes, you are a toe runner and you may experience tight calves as a result. You may also develop shin pain.

If you land on your heels, you are a heel striker. This can mean that you are overstriding—taking steps that are longer than they need to be. This can waste energy and may cause injury.

Many coaches suggest that you should try to land in the middle of your foot, and then roll through to the front of your toes. You may want to experiment with this form to see how it feels.

However, if you are naturally a toe runner or a heel striker it may be best not to change your stride. Some research has indicated that forcing yourself to run with a mid- or forefoot strike does not improve running economy, does not eliminate an impact at the foot-ground contact, and does not reduce the risk of running-related injuries.6

 How To Change Your Footstrike To Avoid Injury
Nutrition and Hydration
You'll learn quickly that eating right and staying hydrated can make or break your runs.

Proper Hydration
You lose water through sweat, whether it’s cold or hot out, so you need to drink before, during, and after your runs. When running, you should pay attention to your thirst level and drink when you feel thirsty.If you're looking f general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes. Good food sources that are easy to carry and eat on the run include energy gels and chews, sports bars, or candy.
After a long run, to restore muscle glycogen (stored glucose), eat some carbs and protein within 30 minutes of finishing your run. A good ratio of carbs to protein is 3 to 1.7
Motivation
When you first start your running program, you'll probably feel excited and energized about your new commitment. But, you're likely to experiences challenges along the way and these will test your motivation.

There are a few common strategies that runners use to stay motivated. First, many runners join a group. Different types of running groups appeal to different types of runners. There are groups that run to train for a specific race, groups that focus on the social aspects of running, and even groups that run for charity or for a common cause.

 How to Find a Running Group
Another common strategy is to run with music. Listening to a great playlist can be a great way to stay energized, especially on long runs. However, keep in mind that using headphones during runs comes with a few pros and cons.

A major drawback of running with headphones is that it limits your ability to hear noises around you and may put your safety at risk. It might be helpful to do some runs with headphones and some without.

 Can You Wear Headphones in Races?
You might also want to start a running journal. Keeping a training log helps you to express your ups and downs as they occur during your running experience. It also becomes a great testimonial to the hard work that you've put in. On the days when you don't feel motivated, simply look at all that you've accomplished and you might get the energy to exercise.

 How to Track and Log Your Outside Runs
Lastly, fill your home, workspace, or social media feed with motivational running quotes. Simply surrounding yourself with the words of talented runners can be both uplifting and inspiring.

 50 Motivational Running Quotes About Racing

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How to Run Properly Stage 2: Warm-Ups for Running
Does this fireman warm-up before his running? Hopefully.

Before you take your first stride as a runner, you need to be properly warmed up.

When most people think of warming up, they probably think of standing there and doing some static stretching for 10 minutes…you know, to make sure you don’t get injured!Wrong! Fail! Stretching before r
3) FOOT STRIKE AT THE RIGHT TIME: When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it.

This gif shows that your foot should be underneath you while running.
Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.

This aspect of running form is often skipped over by beginning runners.

Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t first land in the right place, a midfoot or forefoot strike will only do more damage.

As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body.

There’s no reaching or stretching your leg out in front of you.

Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.

4) LAND ON YOUR MIDFOOT: While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits.

Should I avoid sugar if I am preparing for long distance running?

While running seems like a fairly straightforward sport, there are different types of running that you might want to explore. Most runners engage in one or more of the following types of running

Road Running
One of the most popular types of running is simply called road running. It includes running on paved roads, paths, and sidewalks. It’s the most convenient type of running and the type that most runners participate in at some point in their training. It is also one of the easiest ways to start your running program—all you have to do is step out your door and get moving.

 7 Ways to Safely Run on the Road
Treadmill Running
A great alternative to running outside is treadmill running. Running on a treadmill is a smart choice if the weather is bad. But this type of running is also (usually) easier than outdoor running and can be gentler on your joints.

or a general rule of thumb for fluid consumption during your runs, you should take in four to six ounces of fluid every 20 minutes during your runs. Runners running faster than eight-minute miles should drink six to eight ounces every 20 minutes.

Here are some specific hydration tips for longer runs or races:

Start hydrating several days before a long run or race. You can hydrate with plain water; you don’t have to drink sports drinks.
An hour before you start your run, try to drink about 16 ounces of water or other non-caffeinated fluid.
If you don't have access to water on your running routes, you'll have to carry your own fluids with you. Check out some fluid carriers that you can use to hold your fluids while you run. However, if you're running in a race, you shouldn't have to carry your own fluids because there should be water stops on the course.
During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).7 The carbohydrates and electrolytes in the sports drink also help you absorb the fluids faster.
Make sure you rehydrate after your long runs. If your urine is dark yellow, you're dehydrated. Keep hydrating until your urine is a light yellow color, like lemonade.
Running Nutrition
What you eat before, during, and after a run has a big effect on your performance and recovery.

Keep in mind, however, that while running does burn a lot of calories, it certainly doesn't give you a license to eat anything you want. Some new runners learn this the hard way when they actually gain weight after a couple of months of regular running. Figure out how many calories you need and focus on eating a healthy, balanced diet.

More tips for pre- and post-run nutrition include:

Before a run, you eat something light that’s high in carbohydrates but low in fat, protein, and fiber. Aim to finish eating 90 to 120 minutes before you start running. Keep in mind, however, that every runner is different. Some runners can eat 30 to 60 minutes before a run and finish the workout comfortably. It may take some time to work out the best routine for you.
If you’re going to be running longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A

Most treadmills allow runners to change their pace, incline, and resistance so they can simulate outdoor running and vary their workouts to prevent boredom. You can even run a race on a treadmill using an app like Zwift.

 An Introductory Guide to Treadmill Running
Racing
Some runners enjoy the thrill and competition of participating in races, on roads, trails, and tracks. Racing events vary in distance from 5Ks to half or full marathons and even ultramarathons lasting 100 miles or more.

The vast majority of people enter races not to win (or even come close), but to set a personal goal and achieve it. Many former couch potatoes have become hooked on the sport after training for their first road race.

 10 Tips for Running Your First Race
Trail Running
For those who love to enjoy scenery and peaceful surroundings while exercising, trail running is a great option. Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners may find themselves sidestepping roots, climbing over logs, running through streams, or traversing up steep hills.

 Stay Safe When Running on Trails and Roads
Track Running
Track events include shorter distance races such as the 50-yard dash, 100, 200, and 400-meter sprints, hurdles, and others. Training to run track often includes doing more targeted speed work and less endurance running outdoors.

You can also compete in races. Track races can be as short as 55 meters (indoor tracks) and as long as 25 laps on an outdoor track (10,000 meters)

Some road and trail runners like running on a track occasionally for safety and convenience. On a track, you don’t have to worry about cars, cyclists, or animals, and it’s easy to measure how far you’re running.

The track is also a great place for runners who are training for races to work on targeted speed workouts once you're ready to pick up the pace. Try an interval session on your local community or high school track.

 Etiquette and Safety Rules for Running on a Track
Getting Started
Whether you're brand new to running or you’re getting back to it after a long break, it's important to start out easy and build up gradually so you avoid injury. Here are some tips to get you started off on the right foot.

Get Medical Clearance
If you’ve been sedentary for over a year, check with your doctor before you start a running program. While your doctor will most likely support a new exercise habit, he or she may offer some advice and precautions.

Also, if you've had an injury, if you take medication, or if you manage a medical condition, ask if there are special guidelines you should follow. For example, people with diabetes may want to carry a snack.4 Those who take certain blood pressure medications may need to use methods other than a heart rate watch to monitor intensity.

Invest in Shoes and Gear
Wear a pair of running shoes that fit comfortably and are the right type of shoes for your foot and running style. Visit a specialty running store to get fitted for the best shoes for you.

While you are there, you might want to check out technical gear such as running shorts, tops, or tights that are made out of lightweight wicking fibers. While these garments aren't necessary for running, they help you to stay dry and comfortable when you work out.
Community Answer
Community Answer
Sugar gives you a quick release of energy, which is only good for short runs. Eat starchy food for a longer release.
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Question
How do you breathe well while running?
Community Answer
Community Answer
Breathe through your nose and out through your mouth. Doing this helps you to get more air into your lungs and doesn't tire you as much as breathing in and out of your mouth might. It can also set a rhythm for you as you run and keep you focused on your breaths rather than on your fatigue.
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Question
How can I control my breathing?
Community Answer
Community Answer
Keep focusing on your breath and try to find a tempo between your breathing and your steps, depending on your speed. For example: Four steps while inhaling (through your nose) and four while exhaling (through your mouth). Time after time, your body will get used to it and you will start doing it without thinking about it. If your have strong lungs, try holding your breath between inhaling and exhaling for the same period of time (four steps for this examp

Cold Weather Running
While we’d all wish for perfect, cool running weather all year long, we know that there will be plenty of times when the weather conditions will be less than ideal for running. Here are some recommendations for staying safe in all weather conditions. If you run all year long, plan to do a few cold-weather runs.

Dress in Layers
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet.

An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.

Cover Your Head and Extremities
Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. Wear gloves or mittens on your hands and warm socks on your feet.

Don’t Overdress

Run every day. This will help condition your body and get yourself used to running. This will be hard at first, but you will get stronger and start to feel more comfortable running.
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Gradually build up your distances each time you run.[10] If you have never run before start at 1 kilometer (0.62 mi). When you can comfortably run that, try to go a little farther. Gradually increase to 5 kilometers (3.1 mi), then 10 kilometers (6.2 mi). Continue to push yourself until you achieve your distance goal.[11]
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Enter some races! If you are in Junior High or High School join the track and cross country team, or join a local running club and enter races in your town or city. Try to get a personal best each time you do a race.
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Keep at it! Distance running is very difficult and not many people keep it up. But you can! People will really admire you for keeping at it, and you will be happier and healthier throughout your life.
Community Q&A
Question

So you’ve decided it’s time to start running?

Perfect! You’ve arrived at the right place.

We’ve helped thousands of people run injury-free and train for their first 5k or marathon, and we’ve put together everything you need to know below too! 

Tired of getting injured while running? Work with a Nerd Fitness Coach and train smarter today!

Here’s what we’ll cover in our guide to running:

How to Run Properly Stage 1: Initial Conditioning
How to Run Properly Stage 2: Warm-Ups for Running
How to Run Properly Stage 3: Correct Running Technique
How to Run Properly Stage 4: Walk Before You Run
Which shoes are best for running?
Where can I go for a run? What’s the best surface to run on?
Will running help me lose weight? (Make sure you WANT to run!) 
How do I start running? (Next Steps)
If you’re interested in starting a proper running practice (which you are, ’cause you’re here), you may want to try our new app! It contains a fun adventure that will take you from sitting on your couch to running a full 5k – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just tie your shows and follow along with the app. 

You can sign-up for a free trial right here:.
Elliptical – although I’m not a fan of spending all afternoon in a gym on a treadmill, this is the better option as it removes the opportunity for joint impact.
Check out 40 Ways to Exercise Without Realizing It for fun activities to keep your body moving!

To Recap: strength train, reduce your calorie consumption, and begin a low impact activity – build up your foundation to prep your body for running. The less weight your body has to carry around, the less work your legs and joints have to do, the less likely you’ll be to damage your joints and/or injure yourself.

Now that you have a solid foundation and you’re ready to start running, you can move on to the next step.

If you don’t know where to start on changing your diet, or have had trouble with it in the past, I got you.

We created the Nerd Fitness Diet cheat sheet to help you get going. It’s a level up system designed for you to adopt new healthy habits, that will stick, by slowly progressing you from a newbie to an expert.

If you’ve had trouble previously, perhaps it’s because you changed too much too quickly.

Want to check it out? You can grab it for free when you join the Rebellion in the box below!Dowle). It will make your lungs stronger and increases your lung capacity, it is ideal for swimmers.
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Question
Can I talk while I am running?
Community Answer
Community Answer
No, this would not be a good idea. You should focus more on breathing well. If you talk, you will not be able to focus on your breathing, and you will get tired quickly.
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Question
What should my pace be in the start, middle, and end of a race?
Community Answer
Community Answer
Keep a good steady pace throughout the whole race, but if you can, sprinting the last few hundred meters may help you to place higher.
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Question
When starting long distance running, should I start to jog first?
Community Answer
Community Answer
Yes, it is better to pace yourself in the beginning so you do not run out of energy during your long-distance run.
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Question
When should I drink water before running?
Community Answer
Community Answer
Try to keep yourself hydrated throughout the day. This can be done by keeping a water bottle with you at all times. It's not good to drink a lot of water right before you run, you can get cramps.
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Question
How do I avoid tiredness?
Community Answer
Community Answer
Focus more on your breathing, inhaling through the nose and out through the mouth. Be sure not to tense your upper body, as this can lead to fatigue.
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Question
How do I run long distances?
Community Answer
Community Answer
Start by running short distances, then gradually increase your distance as you become more fit.
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Question
Can you give me any instructions on running 1.6 km as a beginner?
Community Answer

How to Run Properly Stage 1: Initial Conditioning

Race Training
Once you've established your running program, you might become interested in participating in a running event. There are different types of running events.

Running races are timed events where you usually wear a bib number and a timing chip. The chip records your time when you cross the starting line and the finish line. Results are usually posted after the race and top runners overall and in age categories often win a prize.

Fun runs are often charity runs or runs organized to celebrate a common cause or raise money for a charity. You might wear a bib number when you participate in a fun run, but you don't wear a timing chip. These runs encourage participation but not necessarily competition. Fun runs are generally 5Ks or shorter.

There are different distances for running events. These are the most common.

5K
A 5K race is five kilometers or 3.1 miles in length. While these races are shorter, they don't necessarily have to be easier. Many seasoned runners participate in these events and compete at a very fast pace. But because the distance is shorter, this is also a great race for a beginner runner.

 Running Schedules for 5K Training
10K
A 10K is 10 kilometers in length or 6.2 miles long. These mid-distance events offer the opportunity to challenge your ability to run fast and run a little bit farther. Once you've run a 5K comfortably, a 10K is a reasonable next step.

 Running Schedules for 10K Training
10 Mile
Ten-mile races have become more popular as half marathons around the country are filling up sooner. A 10-miler further challenges your ability to run longer distances and requires you to manage your pace for an extended period of time. This type of event is challenging but do-able for runners who have conquered 5k and 10K events.

Half Marathon
At 13.1 miles, the half marathon is just a slight bump up from a 10-mile race, but many runners find that small bump to be quite a challenge. A half-marathon requires substantial training and a smart organized plan. Very few runners can complete a half marathon with little to no training, even if they include walking.

 Running Schedules for Half Marathon Training
Marathon
The marathon (26.2 miles) used to be the ultimate running experience, reserved solely for seasoned runners who could compete at a moderate to fast pace. However, marathons around the country now welcome runners and walkers of varying abilities. If you are interested in participating in a marathon, check the time cut-off and qualification standards, as not all marathons are a good fit for all runners.

 Beginner Marathon Training Schedule
Ultramarathon
If you've competed in races of varying distances and you still need a greater challenge, consider the ultramarathon. These grueling races often cover 50 miles or more (sometimes up to 100 miles) and many take place in challenging heat and terrains. These events not only take serious training but sometimes also require you to enlist the help of support staff to help you out on race day.

How to Run Properly Stage 3: Correct Running Technique

Simply start with one minute of running and one minute of walking, and then try to increase the running intervals. As you become more comfortable, make the switch to all running.

 Tips for Using the Walk/Run Method
Make It Manageable
Your running workouts might be challenging in the beginning, but they shouldn't be so hard that you never want to run again. During each workout, keep a comfortable, conversational pace. If you can’t speak in full sentences, slow down. If you're running alone, try talking to yourself.

Breathe in through your nose and mouth so you can get the most amount of oxygen. Try doing deep belly breathing to avoid side stitches or cramps.5

After each run, cool down by doing some easy jogging or walking. Some gentle stretching after will help you avoid tight muscles.

Aim for consistency in your new running program rather than speed or distance. Establish a weekly running schedule to get into a regular running habit.

Proper Form
Running is a natural movement, but that doesn't mean that you can't improve certain aspects of your running form to improve your experience.

Proper running form can help you become a more efficient runner. You can learn to conserve energy, improve your pace, run longer distances, and reduce your risk of injury by paying attention to and tweaking different elements of your running mechanics.

There are a few basic form rules to follow.

Practice Good Posture

You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. If you're warm and comfortable when you first start, you're going to start sweating very early in your run. A good rule of thumb is to dress as if it's 10 to 20 degrees warmer outside than it really is.

#2) Strength Train. We have coaching clients who repeatedly injured themselves running until they started a strength training practice. After lifting some weights their ligaments grew strong and allowed them to run injury-free. 

If you have no idea how to start a strength training practice, give our Beginner Bodyweight Workout a try:

Many a Rebel have used the workout to springboard their strength training journey. 

#3) Finally let’s add in some activity that’s low-impact:

Walking – go for a nice long walk around your town, and keep your head up. Enjoy the scenery.
Hiking – my personal favorite: get out and see the world!
Biking – easy on your joints, gets you moving.
Swimming – very low impact as the water holds you up.

Clearly Sonic knows how to run with proper form.
If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!

This is why your running form is so damn crucial: when you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road. This is then repeated thousands of times over the course of training and a race.

No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.

With poor running mechanics, the results are compounded.

Not the GOOD kind of “compounded” like compound interest, which you learned in 2nd grade with the story about starting with 1 penny a day and doubling it for 30 days.
The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.
Make sure you have your technique down before you start running, because hospitals aren't fun.
We don’t want that.M
Complete your run. Try to run the whole way at a consistent pace. If you need to, walk for a few minutes before running again, but don't stop. Pay attention to your form: make sure not to be tense in the upper body, as this will tire you out much faster. Also make sure to run from the middle of the foot to the toe (land on the ball of your foot and lift off from the toes).
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Breathe well. Breathing is important in running long distances and learning how to breathe while running can help tremendously.[8]
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After running, rest and drink water. Stretch well to minimize soreness after the run.[9]
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Keep your posture upright. Your head should be lifted, your back should feel long and tall, and shoulders level but relaxed. Maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist (which some runners do as they get tired).

As you run longer distances, be especially mindful of your shoulder placement. They may start to hunch over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. It helps to look ahead. Focus your eyes on the ground about 10 to 20 feet in front of you.

Your arms should swing naturally back and forth from the shoulder joint (rather than your elbow joint). There should be a 90-degree bend at the elbow. In the proper position, your hand should almost graze your hip as it moves back and forth.

1) LEAN FROM YOUR ANKLES:

A gif showing you proper running form for your Couch to 5K (lean forward).
Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head. If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.

Just don’t actually fall forward.

You want to lean forward while you run, but NOT that forward.
When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.

2) INCREASE YOUR CADENCE: Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.

Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.

“Steve, what the hell do I do with “170-190 steps per minute?”

Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:

170-190 BPM: Hip Hop Playlist
170-190 Rock Playlist 
Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:

Research has shown[4] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running:

Less impact shock that goes up your legs.
Improved running economy (or your efficiency, which means you’ll run faster with less effort!).
Reduced chance of injury.
You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!

If your legs get to the point where they’re going this fast, let me know:

Yep, just as we thought, Sonic knows how to run.

Eat and drink well before and after each run.[1] Have a power bar or banana at least half an hour before your run so that you will be adequately fueled throughout the run.[2] Afterwards, eat a good meal to help you recover from the workout.[3] Make sure you hydrate well before your run -- guzzling large amounts of water right before you start won't help hydrate you throughout a long run; in fact doing that might give you painful running cramps.[4]
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Plan your run. Decide what distance you want to run and where you want to go. Consider factors like hills and running surface when planning your route. Hills tend to be harder to run.[5]
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This LEGO wants to get in shape! These tools will help.
Before you even THINK about strapping on a new pair of Nike shoes and going for a run around your neighborhood, we need to get a few things straight:

Your body needs to have a base level of fitness before running becomes a viable option.

Here’s why running too early can be harmful:

Every time you run, every time you take a step, you put the pressure of your entire body weight on the muscles, tendons, and joints in your legs, knees, ankles, feet, and toes.
If you are overweight and have improper running technique, that means your joints and tendons are taking an absolute POUNDING for however many steps you take during your run: around 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.
If you start running before some initial conditioning, you may end up like Andy here.
Your initial conditioning for running will center on three points:

#1) Focus on your nutrition. This will allow you to lose weight which will reduce the impact of running on your tendons and joints.

ake sure you follow the below five steps:

Community Answer

 Buying Clothing and Gear to Keep You Warm on Winter Runs
Hot Weather Running
It's likely that many of your runs will take place in warm weather. Here are the best tips to stay safe in the heat.

Light Loose Gear
Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun's light and heat.

Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur. If you want to wear something on your head to block the sun, wear a visor. A hat is too constrictive and traps heat.

 How to Stay Cool When Running in Hot and Humid Weather
Use Water In and On Your Body
In addition to drinking water when thirsty, you can use water to cool yourself during runs. If you're overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin. Good spots to splash cold water are your head, back of your neck, and under your arms.

Don't Push Your Pace
On a race day or during an intense workout, take the weather conditions into account. Hot and humid conditions are not the time to try to push your pace.

Don't try to beat the heat. Slow down, take walking breaks, and save your hard efforts for cooler weather. If the conditions are really brutal, do some treadmill running, if that's an option.

 7 Tips for Running in Hot and Humid Weather
Cross-Training
Believe it or not, your running program should include more than just running. It's a good idea to mix other activities into your training regimen.

Cross-training helps to balance different muscle groups, prevent overuse injuries, and mix up your workout routine so that you don't get bored.

Cycling, swimming, deep water running, skating, or using an elliptical trainer are all complimentary aerobic exercises that will help you avoid getting burned out. Strength-training one to two times a week can also help with injury prevention.8

 Cross-Training Tips for Runners
Dress appropriately. Wear light weight running shoes that are in good condition and fit your feet well. Wear cool, comfortable clothes that will wick sweat while you run.
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Take a warm-up lap around the block, school, track, or any other place that will take a few minutes to run around.[6]
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Do various stretches to help loosen your muscles.[7] Focus on the legs, but also stretch your arms, back, and core.
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You can run for as long as you can without hurting yourself. Don't tense your upper body and focus on your breathing. The more your do this, the more you will build up your endurance.