No exercise in the world is as easy and as rewarding as running. The tremendous health benefits of running along with increased stamina make it the go-to exercise for people worldwide. My own transformation into a fitness freak from a couch potato started with my initiation into running.

I tried a variety of exercises at home, joined a gym and even bought intensive exercising gear, however, I could not continue on my journey towards fitness because of my lack of stamina. Then one day, my friend suggested that I should start jogging and see if it helps. The next day I woke up and completed five rounds of my 200 meter long park. I gradually increased my running time and started gaining stamina. From the slow and steady jogs I moved over to sprints; and I have never looked back since. My body fat reduced and my overall work efficiency increased, and to be honest, my whole perspective towards life and fitness changed. When I look back, it’s funny to think about those days when I thought I would never be able to achieve a toned body.

Running may seem like a simple task, but certain techniques and training are required to obtain better results. Through my years of experience, I have learned about the finer details of this globally popular activity which I would like to share with you:

Learn the Right Posture

I learned this quite late, but I would advise that you focus on your posture initially to avoid injuries. Ask your friend to make a video while you are running and analyse your body posture. Make sure that your shoulders and upper arms are relaxed. Your lower arms should have a swing rate, which should match your running speed. Your elbows must be close to the body. Don't extend your stride too much. Focus on keeping your feet under your hips and run tall. Running tall is required so that you don't bounce as it can create unnecessary braking forces.

Have a Running Target

Never, ever set a target which is too hard to achieve. You need to start thinking small while setting a goal for yourself. Initially, run for a distance which is not too long. Once you are able to achieve your target, start exerting yourself by prolonging your daily run. As you start getting comfortable with running you can increase the length of your target runs. Running for a longer distance in the beginning can adversely affect your body and there is a high likelihood that you may injure yourself. Keep yourself motivated by being regular and always incrementing the length of your runs.

Make a Chart of Your Progress

There is no better satisfaction than discovering that you are able to run longer than before. Tracking your everyday progress by using apps like RunKeeper, Strava and Nike+ on your smartphone will keep you motivated, and you will feel reinvigorated after seeing the results at the end of a gruelling session.

Run Long

As you get habitual to running, increase your distance. Do not run a marathon daily; a long run once a week on the weekend will suffice. I prefer Saturdays for my long run as I get a day to recuperate. Slow down your pace while running longer distances, so that your body has enough stamina left to complete the set goal.

Eat Healthily

Running is quite an energy-sapping task. Keep a bottle of water handy on your longer runs, for regular refuelling. Make sure that you are eating a nutritious diet with enough calcium and protein for stronger bones and muscles.