Running

Benefits

• • Builds cardiovascular endurance
• • No equipment needed — run anywhere

Step by step

1. 1Start with a light warm-up walk or jog.
2. 2Settle into a steady pace you can sustain.
3. 3Keep your posture tall with a relaxed upper body.
4. 4Cool down with a slower jog or walk at the end.

Breathing guide

Settle into a steady in-through-the-nose, out-through-the-mouth rhythm.

Common mistakes

• • Starting too fast and burning out early
• • Overstriding, which increases injury risk

Safety tips

• • Land with your foot under your hips, not out in front.
• • Breathe rhythmically with your stride.

Variations

• • Interval running
• • Incline treadmill walk