Ever wonder how those people you see running along the boardwalk or sprinting their hearts out at the gym make it look so easy? Running is one of our most primal forms of exercise; it’s the way we’ve been working up a sweat since the beginning of time. While we might not need to escape woolly mammoths and saber-toothed cats in this day and age, we are still programmed to be able to give it our all the second we get going.

So why is running still one of the toughest exercises for most of us? It could be as simple as not wearing the right shoe, not having a plan, or just not knowing how your foot moves. We’re here to help with six tips to make the most of your time on the trail or treadmill before, during, and after your run. Best part? These tips are so simple, they can make even a novice feel like a pro. Lace up your shoes, you’re about to go for your best run ever:

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