• Let’s prepare our body mentally, physically and emotionally.
  • For our safety and protection, please consult your family doctor or seek doctors’ advice or physician.
  • Wear or buy comfortable running shoes, It’s the key to comfort our feet and injury prevention. We can ask help from our sport stores running consultant or expert, they offer free gait analysis, so you may know what brand or model suits your feet.
  • Do warm-up and cool down before and after every run to lessen DOMS (Delayed Offset Muscles Soreness) and prevent injuries.
  • Correct your running form, stride, cadence, body form, and posture.
  • Know about your pace. Start smart, and run slowly in a conversational pace, gradually progressing your speed.
  • Build your strength, flexibility, stamina, and endurance; and prepare for intensity.
  • Learn the proper breathing through your nose and mouth.
  • Always listen or follow your body, and do check your heart rate regularly.
  • Observe proper nutrition, take multivitamins, and keep hydrated as always.
  • Wear your comfortable running attire or gear that’s easy for you to move in.
  • Use watches or GPS to allow you to measure or to know your time and distance covered by your run.
  • Learn road safety, especially running during at night or in dark areas. Please wear light or neon colors. Wear neon vest, or use blinkers or headlights and run on counter flow sign.
  • Exercise, train/work-out regularly for a healthy lifestyle.
  • And lastly after heavy workloads, work-outs, or after joining races, rest and recover!