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Run Log
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Healthy Running Guide
Warm-up (5–12 min)
Start with easy jogging or brisk walking, progress to dynamic mobility (leg swings, hip circles), then 4–6 strides of 80% effort. Warm muscles reduce injury risk and improve speed.
Cooldown & Recovery
Finish with 5–10 minutes easy jog, then static stretches (hamstrings, calves, hip flexors). Prioritize sleep, nutrition, and light cross-training on rest days.
Injury Prevention
Gradually increase volume (<10% per week), maintain strength training (2x/week), and address pain early. Consider gait assessment for recurring issues.
Nutrition & Hydration
Carbs fuel performance. Aim for balanced meals pre/post-run and hydrate through the day. For long runs, practice fueling with gels or real food.