How to run properly?

1. Warm up properly: Before starting your aerobic run, it's essential to warm up properly to get your muscles ready for the workout. Take at least 5-10 minutes to jog slowly and perform some dynamic stretching exercises, such as leg swings, high knees, and lunges, etc (see warm up before running).
2. Wear suitable shoes and clothes: see more details below.
3. Maintain a proper running form: To run efficiently and reduce your risk of injury, maintain a proper running form. Keep your head up, shoulders relaxed, and arms at a 90-degree angle. Your foot should land underneath your hips, and your stride should be smooth and natural.
4. Control your breathing: During aerobic running, controlling your breathing is crucial to ensure that your muscles receive sufficient oxygen. Breathe deeply and rhythmically, inhaling through your nose and exhaling through your mouth. Focus on taking longer exhales to help expel more carbon dioxide from your lungs.
5. Stay hydrated: Running requires a lot of energy, which means your body needs plenty of fluids to function correctly. Make sure to drink enough water before, during, and after your run to prevent dehydration.
6. Cool down properly: After finishing your aerobic run, it's crucial to cool down properly to help your body recover. Slow down your pace gradually and take at least 5-10 minutes to walk and perform some static stretching exercises to help your muscles relax and reduce the risk of injury (see stretching).

Note that you can use a running machine to train: the main advantage will be that you can monitor easily your speed and maintain a given intensity of speed. But you won't enjoy fresh air of the outdoor neither the diversity of landscapes and grounds.

How to choose running shoes properly?

Having the right shoes is crucial for any runner, particularly for beginners. While additional gear like special clothing can be helpful, shoes are the most important thing to consider before starting your training.

When running, your feet bear the brunt of the impact, especially if you run on hard surfaces such as concrete. Without proper shoes, your feet will suffer, leading to fatigue, blisters, joint and spine pain, and injuries. Using old or non-running shoes to start your training is not recommended as they will not provide the necessary support and protection.

Therefore, investing in good quality running shoes is essential for a successful and enjoyable running experience.

Choosing the right running shoes can be a challenge, as professional runners often have to try many different pairs before finding a good fit. To simplify the process, it's recommended to visit a shop with professional staff who can help select shoes based on the shape of your feet and running style. However, it's important to keep in mind a few essential factors when trying on running shoes:

1. Try shoes on in the afternoon when your feet are likely to be tired and swollen, as they will be during a run.
2. Wear the same type of socks that you will wear when running to ensure a proper fit.
3. Try on both shoes as most people have slightly different sized feet, and ensure that the shoe is large enough to allow for the big toe to move, but tight enough around the heel.
4. The shoe should fit immediately and not require stretching over time. The shoe should also not rub or graze the Achilles tendon during running.
5. It's crucial to have enough space in the shoe to allow for foot swelling during running.

Keeping these factors in mind will help you select shoes that are comfortable and provide the necessary support to help you enjoy your running experience while avoiding potential injuries.