Running 101: Expert tips for runners of all types

We were born to run. As a species, we've always been runners — chasing down our next meal or high-tailing it to avoid becoming prey. So why would anyone need a lesson in something so primal? Turns out there's a market for learning how to run. One local gym, Magna Health and Fitness in downtown Minneapolis, offers a series of classes simply called Learn to Run. It attracts novices eager to join the legions of running fans and seasoned racers hoping to avoid injury. We asked Magna owner Jenny Halstead and the folks at Mill City Running for tips on how to have your best run and stay pain-free.

Looking for a role model for good running posture? Watch a toddler. "A toddler's running is incredibly efficient," Halstead said. Toddlers lead with their chest and core and allow gravity to pull them forward. Their feet fall below their hips, allowing their bodies to stay in perpetual forward motion.

Relax. When we're uncomfortable, we tend to take in less oxygen, which causes cramping. Practice belly breathing: Put one hand on your diaphragm below your belly, inhale and watch what happens. If your chest rises, then you're breathing shallowly. But if your belly rises, then you're getting a full breath.

1. Shoulders stay down and are relaxed.

2. Arms should be at a 90-degree angle and remain loose. "You don't want this big, stiff upper body," Halstead said.

3. Hands should be soft, and not clenched. "I tell people to run as if they have a potato chip in between their fingers," she said.

4. Swing your arms in the direction you want to go — forward, not side to side in front of your body. Doing the latter will cause your torso to shift from right to left, making your running inefficient.

There's no running uniform, but the right gear will keep you comfortable — and make your runs more enjoyable. For women, the basics include a good sports bra. Halstead recommends getting fitted. For men and women, chafing happens. Before a run, rub some body glide — it resembles a stick of deodorant — on the places where you tend to chafe, such as between the thighs. Running warms your body fast, so if you're outside, dress as if it's 20 degrees warmer than the actual temperature.

When walking, we put our heels down first. But if you do that when you're running (known as "heel striking"), it's jarring. "You're essentially putting the brakes on," Halstead said. "You end up running with your joints and not your legs." That can lead to several problems — from shin splits to knee injuries to fractured heels. To prevent injuries, run on the balls of your feet.

A good-fitting running shoe is essential for starting out on the right foot. Our experts recommend visiting a specialty running store for a professional fitting. Generally, your running shoe size will be a half to a full size larger than your dress shoe. You shouldn't have to "break in" a new pair of running shoes. They should be comfortable right away, said Rebekah Metzdorff, co-owner of Mill City Running in Minneapolis. How do you know when your shoes are worn out? Typically, after you've put 400 miles on them, she said.

This is the best way to prevent injuries. Stretch after a run when your muscles are warmed up. If you need to loosen up beforehand, do "dynamic stretching" — adding movement to stretches. Try a lateral pendulum swing with your leg moving side to side in front of you. This will loosen muscles in your hips, butt and hamstrings.