Warm-up with 5-10 minutes of brisk walking or light jogging. Run at a comfortable, conversational pace. Maintain good form: head up, relaxed shoulders, 90-degree arm swing. Land softly on the midfoot or forefoot. Breathe deeply through nose and mouth. Cool down with 5-10 minutes of walking.
Use supportive, cushioned running shoes. Incorporate interval training. Stay hydrated before, during, and after runs. Listen to your body and adjust pace as needed. Strengthen legs and core. Track progress with a fitness app.
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