Thank you for tuning into the Friday show. Today, I talk about running and explain how to increase your mileage without getting injured. Since it’s estimated that 82% of people who take up running get hurt, it makes sense to train appropriately and avoid doing too much, too fast, too soon.

In this episode, you’ll hear from me on:

My Seven steps for Injury-Free Running

• Look after your feet. Roll the arches of your feet with a Runga mobility ball for at least five minutes each day. 
• Space your long runs at least five days apart to give your body a chance to recover between runs.
• Walk before you run. Make sure you can comfortably walk the distance before you run it. Ideally, I recommend walking 10000 steps per day for 30 days before you start jogging.
• Remember to nose breathe. Nasal breathing forces you to keep your speed and intensity at a sustainable aerobic pace. Plus, it keeps you in the proper heart rate zone and prevents the build-up of lactic acid. 
• Keep your eyes on the road ahead. To maintain good form and prevent your head from wobbling, keep your chin slightly tucked down and focus your gaze three meters in front of you.
• Keep your glutes strong. Since the glutes help stabilize the body, strengthen them by practicing Rear Foot Elevated Split Squats, Glute Bridges, and Kettlebell Swings.
• Strengthen your core. Adopt a daily movement practice, such as power yoga, or do some Side-Planks, Bird-Dogs, and Curl-Ups to keep the body symmetrically strong and stable. Exercises such as Get-Ups, Death by Carries, and One-Arm Kettlebell Carries are also great for building core strength.

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