1. Warm up
before running do at least two minutes of warm-up exercises or
a brisk walk. This reduces the risk of muscle injury.
2. Run at your
- never attempt to keep pace with someone else. You should
feel comfortable when running, breathing regularly without
3. Run with a
- your trunk should be vertical with no leaning. Run with arms
bent at the elbow and swinging in a backwards/forwards
movement. Hands should be relaxed.
4. Keep to the
where possible run on soft surfaces e.g., grass. Hard surfaces
jar your joints, increasing the risk of injury.
5. Cool down
- after jogging take time for your cardiorespiratory system to
return to normal. Walk around and relax your muscles from head
to toe. Breathe deeply initially and gradually reduce your
breathing rate back to normal. Never crouch or bend over
(reduces airflow to the lungs); or sit/lie down (increases
risk of cramps).