OK, let’s start with the basics. Whichever distance you’re aiming for, and wherever you are on the running curve, you’ll need to dial in on some key fundamentals. The first of which is: take it slow. “Ultimately, you want a smooth, coordinated stride,” says Chris Johnson, a Seattle-based physical therapist, performance coach, and educator. “Part of that is understanding how to control yourself on each leg,” he says. An easy way to translate that advice into action is to keep your pace conversational.
Johnson also likes to see runners, well, run. “All training plans should be 80 to 90 percent