Running For Beginners

Balance music with awareness by using one earbud or lowering volume, and stay visible with a high-visibility jacket and reflective stripes at dusk or dawn.

Practice mindfulness while running by paying attention to sights, sounds, and bodily sensations to stay present, reduce past and future worries, and support mental health with scientific evidence.

Warm up your body and muscles before vigorous exercise to reduce injury risk with a dynamic warm up, including moves like heel flicks and high knees at light pace.

Ease your heart rate after a run by gradually cooling down with a light walk, then use static stretches for the calves, front of the leg, and glutes to finish.

When you feel pain while running, stop and don’t push through it. Sudden foot or ankle pain may signal injury, and stopping prevents a minor issue from becoming serious.