How do I run?

You're on your first run. You're proud of yourself for getting out there. You stretch the legs a little, walk a couple of minutes and then you're out of the gates- running! You're amazing! Your legs are pumping, your chest is heaving, your arms are cranking and... ...45 seconds later there is an indescribable pain in your side, your lungs are on fire, your shoulders hurt and your neck is scrunching up. Does this sound familiar?

Don't be discouraged!!! Everyone has been a first-time runner at some point. Whether you're a seasoned veteran or a running newbie, there are several things to keep in mind. These tips will truly help you find a little more balance and control along your journey.

1.) Posture
Your head should be up with your gaze out about 10-20 feet in front of you. Square your shoulders and keep them level. Keep your back nice and straight. As you get tired, you may have the tendency to slump forward- which can lead to neck, shoulder and back pain. If this happens, poke your chest out a little, straighten and relax the neck. Check in with your posture every few minutes.

2.) Land mid-foot
I ran heel-first for years and always wondered why I got tired so fast. Running on your heels is a sign that you're strides are too big and you're using the heels to brake. This can actually lead to injury and early exhaustion. Running on your toes is a little dangerous, too. It can cause tightness in the calf and shin splints. So, find the happy medium and try to land on the middle of the foot and roll through the center toes.

3.) Keep your hands at your waist
This may sounds too low if you're used to running with your arms in tight and up high by the chest. But trust me, it'll help to keep your shoulders and neck relaxed. Keep your arms at around a 90 degree angle and let the hands almost lightly brush the hips. Remember: you're swinging the arm from the shoulder not the elbow.

4.) Don't crack the eggs! (Hands relaxed)
Imagine you're holding a delicate egg in each hand. The more relaxed the hands are, the easier it will be to keep tension from creeping up into the neck and shoulders. I find myself thinking about this constantly as I have a habit of balling my hands up into fists.

5.) Arms by your side
Draw an imaginary line down the middle of your body. Don't let the arms cross over to the other side as you swing. Crossing over the chest can lead to slouching and you know what that leads to...

6.) No bouncing
Ever see those runners that look like they're running on springs? Looks exciting but is a waste of energy! Try to keep your stride even, low and focus on a quick foot turnover. I like to think of a zip line running through the middle of my chest and the rest of my body is along for the ride.

7.) Breathe and warm up properly!

I hope this helps! Happy running!