Keep your torso centered over your hips and your back mostly straight, with just a slight lean forward. You don’t want to bend too far at the waist, but it’s fine to lean into your run, especially when you’re going uphill. Keep your shoulders back and your elbows bent, pumping them with every stride. Breathe in a way that feels natural and easy. Don’t hold your breath or forget to breathe, or you’ll end up gasping for air and slowing yourself down. In running, as in other types of exercise, your breathing is most efficient when you breathe in through your nose and exhale through your mouth. When you’re just starting to run, any old tennis shoes will do. However, if you plan to run several times a week, and you want to start adding distance, it’s a good idea to invest in a pair of running shoes that fits you well and supports your feet. Your shoes shouldn't be so roomy that they slip around, but you also don’t want them to be uncomfortably tight. Leave about ¼ to ½ inch between your toe and the front end of the shoe.  Most running stores hire clerks who are runners themselves, and are trained to help you find the best fit for your foot. Try on a variety of shoes and test jog them around the store until you find a pair that feels comfortable. Different shoes are made for feet with different types of arches. For some people, their ankle bends slightly out (under pronation) or slightly in (over pronation) while running, and there are shoes designed to correct these problems. If you’re over or underdressed for the weather, your run will not be as successful. A good rule of thumb is to aim to dress for weather about twenty degrees warmer than the actual day’s temperature. That way, when your body warms up, you’ll be able to run comfortably. Stretching after your run will help keep your muscles from getting sore. If you wake up tight the next day, you’ll be less likely to run, so it’s a good idea to stretch every time. Do the following stretches after your cool-down:  Bend at the waist and touch your toes. Hold for...

TL;DR in Indonesian:
Anda perlu memiliki postur tubuh yang baik. Ingat, Anda harus tetap bernapas dengan ritme yang terasa mudah dan natural. Kenakan jenis sepatu yang tepat. Kenakan pakaian lari yang sesuai dengan cuaca. Regangkan otot-otot Anda seusai lari untuk membantu mencegah nyeri otot. Dorong lengan.