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Last week, we looked at Tips 1 through 7 to improve your running, the undisputed King of cardio. We ended with wearing the right shoes. This week, let’s focus on Tips 8 through 15.

8. Arms: Try not to clench your fists. If you run with your fists up by your chest, considering lowering them so your fingers graze your waistline instead. This will save energy over the course of your run. Resist swinging your arms side to side. Think about gently punching your elbows straight back behind you as you stride forward.

9. Posture: Remember to draw your shoulders down and keep your ribs down so your back stays neutral. Keep those elbows punching back and don’t slam your feet. Imagine there’s a string tied to your sternum that pulls you forward as you run. In this position, you’ll avoid rounding your shoulders and hunching over, which makes it much harder to breathe properly and puts extra stress on the neck.

10. Pain: Frankly, you should not run through pain. Running when you are tired, challenged or uncomfortable is OK. This is how you will push yourself and improve. But pain is never ok. If you have a cramp, stop and work it out. If you feel pain in your ankles, knees, hips, back or anywhere else stop, walk it out or stretch. If that pain persists, seek professional help from a trainer, doctor or physical therapist. This should be about making you stronger and building your body up, not injuring it.

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