Long Distance Running

Long Distance Running

Positioning:
1. Stand upright with your feet shoulder-width apart.
2. Keep your head up, looking forward, with your shoulders relaxed.
3. Lightly bend your elbows with your hands in a loose fist at about waist height.

Movement:
1. Start by lifting one knee towards your chest as you push off the opposite foot.
2. As your leg lifts, swing your opposite arm forward to maintain balance.
3. Allow your foot to re-contact the ground in front of you, landing softly on the middle of your foot. Avoid landing hard on your heels.
4. Continue alternating legs in a rhythmic motion, maintaining a steady pace.
5. Keep a light, quick tempo in your steps to build endurance.
6. Breathe steadily and evenly; try inhaling for three steps and exhaling for two.
7. Focus on keeping your body upright and relaxed as you maintain your pace.

Tip for Beginners: Start with shorter distances or durations and gradually increase as your fitness improves. Warm-up and cool down with walking or light stretching.