Running is the next step to holistic fitness. Like walking, running is something most people have done most of their lives without much thought. "Effective running requires fitness and harmony of the body, mind, and spirit." These words came from the book Running Within (1942), which will help you "Learn how to unleash the complete body-mind-spirit runner within you." Though it is designed to allow the reader to advance into the professional racing world, it can also help someone learn how to simply run for fun with more benefit.

If you do not want to become a professional runner, then reading the humorous book No Need For Speed (2002) by John Bingham might be more inspiring. In his book, Bingham writes: "The first step toward lifelong running is simple: Forget everything you know about the topic." Like walking, to run you must start at the beginning all over again, because you have known how to run for many years, most likely, but to start running in a serious manner and properly, you must unlearn everything you thought you knew and start again fresh. For many people, running is so basic and elemental that it comes easily. There is nothing you really need for running but your feet and a place to run.

Whether you are racing as a sport, on a running team, or just jogging for fun, there are some basic principles that will allow you to get the most out of the run while avoiding injuries. The most basic principles of healthy running have already been discussed in the walking section. However, unlike walking, when running these principles are not comparable and must be performed at the extreme. For example, when walking it is better to walk on the padded central part of your foot or what is called the ball of your foot and let your heel rest on the ground with each step. However, in running your heel should not hit the ground. You should run on your toes and on the ball of your foot. Watch a cat run and you will see that the cat runs only on his or her toes, making the heel part of his or her leg. Of course we are not cats, but we should learn from their swift running patterns.

Also, pay close attention to your knees and lower back. It is easier to start by walking with these joints in mind and then begin running once you can already walk effortlessly and safely. Never let your toes touch the ground with any of your joints locked. Keep your joints always slightly bent but sturdy.

Running at full speed will increase your heart rate and should speed up your deep breathing pattern slightly. In response, your brain will receive more adrenaline and oxygen. This will result in a euphoric feeling. Also, if you run regularly your body will be stronger and healthier, which may also make you feel better about yourself. Like any exercise, running will make you feel better on many levels.

Another benefit to running is that when your blood flows rapidly, so does your chi. This chi will help you open your chakras. Then your chakras can channel greater amounts or levels of energy from the universe. If you put your consciousness into these channels of energy, then your soul will grow to a higher level as you run. With each rapid step, allow energy to pour into all your chakras and give you the power to take each step. When done correctly you may feel like there is no effort in running. Your spirit can connect to greater depths and time and space can bend within your body, allowing you to run with universal energy instead of exerting you own personal reserve of energy.

Sprinting is running as quick as possible for a short distance, 100 to 400 meters or up to a quarter mile. It requires strength instead of endurance. One way to become a faster sprinter is to build the muscles in your legs by lifting leg weights. You should sprint on your toes and the balls of your feet only. Your heels should not touch the ground.

Warming up is extremely important in sprinting because it is easy to tear a muscle or strain a ligament if your body is cold. Ideally, you should have already broken a sweat and be breathing regularly and deeply before you start sprinting. You should be hot, not just warm. In case of an emergency, in which you do not have time to warm up, start out slow.

The fastest runner, in Norse Mythology, was a personification of thought. Fire, wind, and lightning are also natural forces that embody the idea of swiftness. The Norse god Loki personifies the idea of fire and is the swiftest of the Norse gods. Sprinting can be a way to physically illustrate the idea of quick thinking or thinking on (or with) your feet. The swiftest planet in Greek mythology is Hermes (Mercury in Roman myth) who is the god of travellers, thieves, merchants, athletics, and magic. He is the speediest god of racing and wore wings on his sandals and hat. Sprinting can help you gain the favor of Hermes or invoke Mercurial influences. Sprinting thus becomes a sacred dance to Hermes or Mercury.

Cross country running is a relatively slow paced endurance running, often through hills or fields, on uneven terrain. A cross country race can last as short as 15 minutes and up to 2 hours. Therefore, it requires endurance instead of strength. Training can be done with small weights on the legs for a long time, or with a bicycle. Large amounts of upper body strength might slow down a cross country runner.

You will learn to think with your feet. In cross country you have to run with the whole foot, not just the toes. There should be an easy rolling motion, from heel to toes that helps you run on uneven ground. The runner should be able to keep balance and footing despite rocks, holes, or other obstructions in the path while continuing to keep a steady pace. This is done also by keeping your sight on the ground ahead of your step. Such techniques develop foot/eye coordination. When running up hill, the steps should be shorter and brisker. Breath is also faster and harder when running up hill. When running downhill the strides should be lengthened. Let gravity assist your run, so that you are in midair between strides. The breath will be slower and more relaxed.

After running for 30 minutes or more, the cross country runner may experience what is known as runner's high. At this point, pain will often cease and a feeling of euphoria will fill the mind of the runner. This can be a powerful cure for depression, apathy, or envy. Distance running can inspire and invigorate the runner. Once again, don't run on hard surfaces for long distances. If you run on asphalt, stop often and never try to run through any pain you might feel.

Distance running corresponds to the messenger aspects for Mercury. Therefore, it is a good way of receiving spiritual or divine guidance. Mercury also represents the mind. In disciplined practices such as yoga, the mind must be conquered. Therefore, when running conquer your mind and make it rest. Also, long distances covered in cross country running can allow you to penetrate far into wild areas where you can commune with nature. Cross country running ability was highly prized in Native American societies, especially the Incas of Peru. Runners were used to carry massages between cities. Therefore, they were necessary to maintain communication between distant places.

"Running gets me back in touch with my soul," writes Steven I. Subotnick in Sports And Exercise Injuries, "Running helps me remember I'm an animal, a body that is connected to the earth." Run for your soul and for your own connection to the earth. It can be fun, basic, and beneficial.