You can’t run to get into shape. Running is hard on your body, joints and muscles. If you’re a beginning runner or if you haven’t been to the gym for a long period of time (like more than six months), don’t start exercising by running.

You have to progress slowly. Run three minutes, walk three minutes and work your way up.

Running should start with strength training. Start by working on your butt, core and hip flexors to make sure you aren’t slouching or leaning forward when you run.

“When you run, your leg has to go behind you to push you forward and you need butt strength for that.” Start by doing planks, lunges, squats or other areas of your body that focus on the glutes and core.

And if you are not sure what your form looks like, ask for help. Talk to an expert, like a trainer, to analyze your form, or even get a friend to record yourself running to see how your legs move. She adds this can also show you specifically if your knees cave in or if you need better footwear.

“Often we think we know what we look like when we run, but when we run, it’s very different.”

Originally published at GLOBALNEWS