(music plays)

A series of animated characters spin around with a caption that reads "Top of the tops!

A person in a big racoon mask with a headband jogs around.

The narrator says DO YOU KNOW
HOW TO JOG LONG DISTANCES
WITHOUT INJURING YOURSELF?
TAKE A BREAK AND LISTEN UP.
PRESENTING
THE TOP 5 FOR JOGGING.
NUMBER 5: BE SURE TO WARM UP
BEFORE YOU START.
NOT WITH A BLANKET!

The person uses a blanket to cover their body.

The narrator says IT'LL KEEP YOU WARM, BUT IT'S
NOT PRACTICAL. BEFORE JOGGING,
YOU SHOULD WARM UP BY WALKING
FAST AND GRADUALLY START
JOGGING.
ONCE YOU DO THAT, YOU'LL BE
READY TO INCREASE YOUR SPEED.
COME ON, FASTER, FASTER!
YOU GOT IT!
NUMBER 4: PRACTICE GOOD
JOGGING TECHNIQUE.
TO PREVENT INJURIES, IT'S
IMPORTANT TO ABSORB THE SHOCK
THROUGH THE MIDDLE OF YOUR FOOT.

The person follows the instructions given.

The narrator says TO UNDERSTAND WHERE
THAT ZONE IS,
STAND UP WITH YOUR FEET
AS WIDE AS YOUR SHOULDERS,
POINT YOUR TOES TOWARDS THE SKY
AND MOVE YOUR WEIGHT FORWARD
UNTIL YOUR HEELS COME
SLIGHTLY OFF THE FLOOR.
THAT'S RIGHT. THAT'S THE PART
OF THE FOOT TO USE WHEN YOU RUN.
ANOTHER TRICK IS
TO TAKE SMALL STRIDES.
IT'S MORE EFFICIENT THAN TAKING
BIG STRIDES ALL THE TIME.
NUMBER 3: TAKE YOUR TIME
AND PROGRESS SLOWLY.
IS YOUR DREAM TO RUN A MARATHON,
A HALF MARATHON OR A SHORT RACE?
START BY RUNNING JUST
A FEW MINUTES AT A TIME
AND SEE HOW YOU FEEL.
TRY RUNNING 10 MINUTES
2 OR 3 TIMES A WEEK.
WHEN THIS BECOMES EASY,
ADD A BIT MORE RUNNING TIME
OR INCREASE YOUR SPEED.
NUMBER 2: DRINK
IF YOU GET THIRSTY.
NOW, MAYBE THAT SOUNDS
RIDICULOUSLY OBVIOUS,
LIKE TELLING YOU TO EAT WHEN
YOU'RE HUNGRY OR SLEEP
WHEN YOU'RE TIRED,
BUT LOTS OF PEOPLE DON'T DRINK
ENOUGH WHEN THEY RUN.
FEELING THIRSTY IS YOUR BODY'S
WAY OF TELLING YOU
YOU'RE GETTING DEHYDRATED.
LISTEN TO YOUR BODY
AND TAKE A BIG SIP OF WATER.

The person drinks and says AHH...

The narrator says THAT'S IT!
IT'S SIMPLE.
NUMBER 1: COOLING DOWN.
DID YOU KNOW IT'S RECOMMENDED
THAT YOU RUN SLOWLY
FOR 5 MINUTES AT THE END
OF YOUR RUN?
YOU CAN WALK IF YOU'RE TOO
TIRED. THE COOLING DOWN PERIOD
ALLOWS YOUR MUSCLES
TO HEAL MORE QUICKLY
AND AVOID ANY STIFFNESS
THE NEXT DAY.
SO, NOW YOU HAVE ALL THE TOOLS
TO RUN LONG DISTANCES
AND KEEP LOOKING GOOD,
JUST LIKE THIS GRANDFATHER!
HE LOOKS LIKE A PRO,
DON'T YOU THINK?

Music plays as the end credits roll.

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