1 - Stand tall with your feet hip-width apart, core engaged, and arms relaxed at your sides.
2 - Lean slightly forward from your ankles (not your waist) to initiate forward momentum.
3 - Begin stepping forward, pushing off with the ball of your foot and driving your opposite knee upward to a comfortable height.
4 - Swing your arms in opposition to your legs, bending them at approximately 90 degrees and keeping them relaxed — hands lightly cupped, not clenched.
5 - Land with a mid-foot strike beneath your center of gravity to minimize impact and maintain efficient forward propulsion.
6 - Maintain a steady, rhythmic breathing pattern — inhale through the nose and exhale through the mouth — adjusting your pace to match your target effort level.
7 - Continue running for the desired distance, duration, or calorie target, keeping your posture upright and movements controlled throughout.
