While it seems like it should be easy enough to just lace up some shoes and run, there’s actually quite a bit more to hitting the pavement; especially if you’re new to this form of exercise. It involves having the right gear, form and training schedule.

Gear

Before you even start to run, make sure you have the proper gear. You want shoes that are designed specifically for running and that will support your feet. You also want clothing that will wick away the moisture of your sweat, keep you warm in cold climates or cool in warm ones.

Some additional gear you may want to consider are water bottles to keep you hydrated, headbands to keep the sweat out of your eyes and headphones so you can listen to your favorite tunes to keep you going.

Form

When you run, it’s important to use proper form. Keep good posture, with your shoulders back and down and your eyes looking at the path ahead. Pull your tummy in to support your core.

As far as your stride, keep your steps small and when your foot hits the ground, try to make sure it’s in the middle of your foot. Then roll up toward your toes. Also, keep your knees bent so they absorb the shock of your step.

Training

Start each session with a warm-up by walking for five or ten minutes. This helps stretch your muscles and prepare them for the work they’re about to endure. And, walk afterward for the same amount of time to get your heart rate back to normal.

In the beginning, you may want to alternate walking and running. Walk for a minute or two and then run for a minute or two. Gradually increase your running time and before you know it, you won’t be walking beyond your warm-up and cool down.
Running is a safe and effective way to stay in shape as long as you do it properly. Now, lace up your shoes, get out there and make it happen!