1. Warm-ups: Do spot marching and jogging for 5to 10 minutes. Stretch all your muscles. You can do surya namaskar for stretching before you start to run. The whole exercise takes 15 minutes.
2. Strength Training: It is important to strength-train on days when you are not running. Do a leg workout, back and bicep workout, chest, shoulder and tricep workout. All these will help you attain strength and the right posture to run. You need to train the abs and your back because those are the core muscles for your body. The calf muscles are the second heart of your body.
3. Cool Down: Slow down your run gradually. Never stop abruptly. Then slowly stretch your thigh muscles, quadriceps, hamstrings, calf muscles and your shine bone. Do your lungs and squats. This takes about 10 to 15 minutes.
4. Plan your Diet Chart: You have to eat right to sustain yourself as a runner. The type of food you eat at a given time make a lot of difference, if you have to prepare yourself for running the following day. Have a light dinner. Before the run have a fruit and after the run have a proper balanced breakfast.
5. Run with a Motto: Whether you run an ultra marathon, marathon or a simple race, always practice pranayama, yoga and meditation. It helps you to calm your system and keeps you motivated. Always remember you are not in competition with others, but with yourself.