1. If you are starting the race for the first time, try a long walk for a few days.
2. Then run slowly, and increase the running speed over time.
3. The shoes you take for running should be comfortable, and have strong grip.
4. Sandy and steep routes can be risky, so run on flat and grassy roads.
5. Warm up for five minutes before running, for example, walking some distance fast, marching in one place, and lifting knees.
6. Do not stress the arms and shoulders while running, keep the elbows bent, and keep the heel to toes in a straight line.
7. The right time to run is considered to be morning and evening, because during this time the heat of the sun is normal, and you will be able to run without getting tired.
2. Then run slowly, and increase the running speed over time.
3. The shoes you take for running should be comfortable, and have strong grip.
4. Sandy and steep routes can be risky, so run on flat and grassy roads.
5. Warm up for five minutes before running, for example, walking some distance fast, marching in one place, and lifting knees.
6. Do not stress the arms and shoulders while running, keep the elbows bent, and keep the heel to toes in a straight line.
7. The right time to run is considered to be morning and evening, because during this time the heat of the sun is normal, and you will be able to run without getting tired.