How to Do
The running 9 min per mile should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the running 9 min per mile.
Beginning
1. Lean forward slightly from your waist while engaging your core.
2. Lift your chest, soften your shoulders, and draw your shoulders away from your ears.
3. To save energy, take short, fast strides.
4. Land softly and quietly with minimal impact to reduce your chances of injury.
Movement
1. Strike with your forefoot and propel yourself forward with your toes. Lift your thigh with each step until it is parallel to the ground.
2. Bend your elbows at a 90-degree angle and draw them straight back and forth, using an exaggerated movement and a wider range of motion than when jogging.
3. Raise your hands to your chin and then back toward your low back.
4. Avoid rotating your torso and bringing your arms across your midline.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
