Proper running technique and preparation are essential for both performance and injury prevention. Heel-strike running, where the heel lands first, can create high-impact forces that stress the knees and hips, reducing efficiency and increasing the risk of injury. In contrast, forefoot running promotes natural shock absorption through the calves and ankles, improving propulsion and reducing joint strain. To support safe running, a proper warm-up with dynamic stretches, light jogging, and activation drills prepares muscles and joints for activity, while a cool-down involving slow jogging, static stretching, and deep breathing helps lower heart rate, relieve muscle tension, and aid recovery. Together, these practices enhance running efficiency, protect the body, and promote long-term fitness.