Always be sure to stretch, but not before running, as stretching 'cold' can damage your muscles. Stretch during and after your run. Run easily for about 5-10 minutes, then stretch once you are warm and your muscles and joints are more pliable. Also, stretch your calves after your run. Look into our video library for some stretching suggestions for special workouts.
You probably have your own running technique. Even if details don’t really matter that much here, experts agree that you should run tall (not slouched) and straight (not leaning far forward or backward). Don‘t over-stride – that could put extra strain on your knees. Let your arms relax and find a natural, comfortable stride.
Alternating running with walking doesn’t make you a loser – it’s a recommended technique to get back into your routine. It’s also fine to switch to walking once you have reached the point of fatigue or discomfort. Embrace walking as part of an overall run/walk strategy for completing long runs, or as a cross-training activity for non-running days in your training schedule.
Be sure to run with your mobile phone at hand, so that you can call someone in case of injury. Also, most smartphones support free apps that will help you set goals, track your route, your heartbeat, speed, pulse, calorie consumption and performance.