How to do a run

Warm-up (5-10 minutes):

1. Start with a brisk walk, gradually progressing to a light jog.

The Run:

1. Pace: Settle into a comfortable, sustainable pace where you can hold a conversation (if running for endurance).
2. Form: Run tall with your head up, looking forward. Keep your shoulders relaxed and down. Swing your arms forward and back from the shoulder, not the elbow. Aim to land on your midfoot, directly underneath your center of gravity.
3. Breathing: Breathe deeply and rhythmically from your belly (diaphragmatic breathing).

Cool-down (5-10 minutes):

1. Gradually slow your pace to a jog, then a walk, to allow your heart rate to return to normal.