Warm-Up: Dynamic stretches and light jogging to prepare your body.Cool-Down: Static stretching and slow walking to relax muscles post-run﻿.

Getting Started

Visualization: Imagining yourself succeeding in a race or run.Mindfulness: Staying present and focused during runs.Goal Setting: Setting realistic and measurable goals.

Mental belief

Beginner:Start with a walk-run approach (e.g., 1 minute running, 2 minutes walking) for 20-30 minutes, 3 times a week.Walking Lunges: Strengthen quads and glutes.Calf Raises: Build calf strength.Planks: Strengthen the core.Intermediate Exercises:Hill Sprints: Build power and speed.Tempo Runs: Improve lactate threshold.Fartlek Training: Mix of speed and endurance.Advanced Exercises:Interval Training: High-intensity intervals with rest periods.Long Runs: Build endurance for marathons or ultramarathons.Strength Training: Focus on compound movements like squats and deadlifts.

Training Levels

1. Butt bridge2. sit ups with v foot3. Butterfly4. 90*905. Frog stretch6. Hanuman Dand HALF

Posture correction

Disease Prevention: Running reduces the risk of type 2 diabetes, certain cancers, and other chronic illnesses.Improved Lung Function: It increases lung capacity and strengthens respiratory muscles.Regular runners tend to live longer, healthier lives.

Long-Term Health Benefits

Cardiovascular Health: Running strengthens the heart, lowers blood pressure, improves cholesterol levels, and reduces the risk of heart disease.Weight Management: It burns calories efficiently, boosts metabolism, and promotes fat loss while preserving muscle mass.Improves bone density, reducing the risk of osteoporosis.Improves Endurance and Stamina.Boosting Immune System.

Physical Benefits

1. Knee to chest2. Arm-circle + High knees3. Quad-stretch + Reach4. Lunges5. Hurdle hip rotation6. gorin stretch7. Inner-Thigh stretch + T-Spin rotation8. Claf and hamstring stretch9. Plank + Calf-Stretch10. Jumping jacks11. A skip

Warm-up (Dynamic stretches)

Cat and Cow stretchChildren pose (Back stretch)Quad stretchFigure 4 stretchlunge stretch

Cool-down (static stretches)

Mental Clarity: Running increases blood flow to the brain, improving focus, memory, and cognitive function.Stress Relief: It releases endorphins, reduces cortisol levels, and promotes relaxation.Mood Enhancement: Running combats depression and anxiety, boosts confidence, and fosters a sense of accomplishment.Better Sleep: It improves sleep quality and helps regulate sleep cycles.

Mental and emotional benefits

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