Safe Mode Running

PlayPH gives a rundown of the fundamentals of safer and more efficient running.

Cover Image: Mastering the fundamentals can help you develop good habits and prevent injuries.

Knowing the proper attire, posture, pace and other fundamentals of running helps keep your strides safer and more efficient. The key to a better running performance is in the details, big or small, you should know that all the preparations you have will help give you a better running experience.

Here are some of the important things to remember if you want a safe and healthy running experience.


Having the right kind of shoes specific to the needs of your feet is essential to avoiding injury, especially they will be absorbing take many times your body weight with every step you take. You might end up spending a little more than for regular, everyday shoes, but your feet will thank you for the investment. Check out PlayPH’s guide to choosing shoes here ((


Don’t surprise the body with sudden strenuous activities that could cause injuries. Warming up before a run is important to properly condition the body for the exercise it’s about to do. Do a brisk walk or jog before the actual run to loosen your joints and gradually increase blood flow to the muscles.



While opinion varies on the “proper” style, there are some characteristics common to most runners, such as keeping your head level throughout the run, using only your eyes to look up and down if necessary. You must also avoid too much tension or movement in your shoulders, while keeping your back reasonably straight without being stiff.

Ideally, your shoulders should be parallel to the ground and maintain a natural movement (don’t sway!) as you swing your arms.

Finally, be sure to bend your elbows and knees while you run, and watch out for bad running habits such as over striding or too much upper body twisting.


On the run, you should be practicing “belly breathing”; Rather than inhaling to fill your chest, take advantage of your full lung capacity by inflating your belly. Our muscles need oxygen to convert food into energy, hence the importance of having as much of it as possible during a physically taxing activity such as a run.


When it comes to cadence, this can vary depending on the runner’s height, weight, and stride length, as those with smaller strides will naturally take more steps. While taking part in races or competitions increases your cadence as you go faster or try and improve your finish time, casual runners generally fall between 160-170 steps per minute, while elite runners strike the ground around 180 steps per minute or higher—with some even reaching 200 at their fastest speeds!


Once you’ve gotten the hang of running safely, exposure to marathons and fun runs can help build motivation and bolster your social skills as you meet like-minded individuals. Seeing others perform well will also help you keep motivated and inspired in achieving your running goals. Finally, by joining running events, you will be able to learn more about you pace, techniques, and strengths to best see what works and what doesn’t for your particular body type.

Have fun!


Practice our tips and meet new friends at the upcoming Alaska Milk Day 2016 Run happening in Mckinley West, Taguig, SM City Naga, SM Seaside Cebu, SM City Davao. For schedules and registration information, please visit

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