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With gyms and pools and yoga studios and boot camps and spin classes and rec leagues all off the table right now, you’ve probably noticed a bunch more runners outside. And even if it’s been decades since you last logged a kilometre, you can still join their ranks . Here’s how.High-tech sports bras and sweat-wicking tights are swell, but to start running right now, all you truly need are shoes and a six-foot buffer from everyone else.
Most feet have the tendency to roll inward slightly through each step, an action known as pronation. But some feet overpronate, which means they roll in far enough to push off with the big toe, while others underpronate, rolling out to push off with the pinky toe.
If a good chunk of your foot’s outline is visible, you’ve got flat feet, which are generally associated with overpronation. If very little of the middle foot is visible, you have high arches, a sign of underpronation. In both cases, you probably need a stability running shoe, which offers more support to counter pronation. Everyone else can get by with a neutral shoe.
To get a sense of what proper running form should feel like, Adande suggests facing a wall from about two feet away. Tuck your tailbone, transfer weight to the balls of your feet, and fall forward in a straight line, from ankle to shoulder, until you catch yourself in a push-up position at the wall. “We’re told to lean forward, so you see people running head first,” she says. “But you want to use your core to get that feeling of having your body weight forward, then keeping it there as you run.
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