Cindy Kuzma

2 weeks ago | self.com | Cindy Kuzma

Every runner knows the first few minutes out the door can feel the most challenging. But there’s a surefire way to make your run feel better from the start and to stay stronger until the end: Kicking it off with a dynamic warm-up. Beginning with about five minutes of fast-paced but controlled movements through a wide range of motion primes your body to handle the demands of running.

2 weeks ago | self.com | Cindy Kuzma

It’s tempting to go straight from a run to shower, couch…or nap. But taking a few minutes to bring your body back to baseline can jump-start your recovery afterward. When you’re walking or running, your heart beats faster, and your blood vessels expand to shuttle oxygen-rich blood to your muscles. A cooldown allows you to reverse those changes slowly, gradually ramping down your breathing, heart rate, and blood pressure so you don’t wind up dizzy or lightheaded.

2 weeks ago | self.com | Cindy Kuzma

Your running program is packed with cardio days and sprinkled with strength routines, but that’s not all—it also includes a lot of sweet, sweet rest. This is vital not only because it feels so damn good, but also because you need those days to recover. After all, that’s when your body adapts to the stresses you’ve placed on it, so you can do it all over again (and even better) the next time. Sometimes, rest days can—and should—be just that, days with zero exercise at all on your schedule.

2 weeks ago | self.com | Cindy Kuzma

All products featured on Self are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links. Yes, running more—provided you build up gradually over time—can make you a better runner, but it’s hardly the only piece of the puzzle.

2 weeks ago | self.com | Cindy Kuzma

All products featured on Self are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links. In my 20 years of running and almost as many years of writing about it, I’ve encountered a load of misperceptions about the sport. These myths aren’t just annoying—my knees are perfectly fine, thankyouverymuch—they can seriously stand in the way of progress or even keep people from trying running in the first place.