FOE CLUB

The club owner has published a new challenge. Check out the link below to get started.

Walking and running are simple but powerful ways to build endurance, clear your mind, and strengthen your body. Keep good posture—head up, shoulders relaxed, core engaged. Walk with a smooth heel-to-toe roll and swing your arms naturally. For running, stay upright, keep steps light and quick (don’t overstride), and breathe rhythmically—inhaling and exhaling every 2–3 steps. Start slow: walk briskly, then add short jogs, gradually increasing distance or speed no more than 10% weekly. Always warm up with a walk or light stretch and cool down afterward. Wear supportive shoes to protect joints. Hydration is key—drink water before, during (if over 30 minutes), and after your walk or run. Aim for at least 2–3 liters a day, more if sweating heavily. Remember, consistency beats intensity: daily movement, even in short bursts, builds strength faster than sporadic hard sessions. Listen to your body—fatigue is fine, pain is not. Track progress and celebrate small wins.