This type of training places the emphasis on endurance over speed. You will run more slowly over much longer distances--perhaps even a marathon. Consider the muscles that you want to build. Long-distance runners tend to become lean and sleek, where sprinters are more powerful and compact. Make sure your running shoes fit your feet as close as they can without being too tight. If your shoes are too tight, you may develop blisters midway through a long run. The longer you run, the better your shoes need to be.  If you run every day, your shoes may only last as much as 4-6 months. If your feet begin to hurt whenever you put on your running shoes, it may be to get a new pair. Some shoe stores can design shoes specifically for your feet. If you can afford it, consider getting shoes that match your arch and foot shape, as this will make your stride more natural. Run at 50-75% of your top speed to conserve energy. If you need a break, slow down to a slow jog. Do not stop.  If you live near a school, consider running around the track. Standard-size tracks are a quarter-mile long per lap. If you are completely new to running, start by running a mile. If you have been running for a while, you can build up to three, four, or even more miles. If you live near a park or an open-space preserve, consider trail running. Be aware that hills and rough terrain will make it more difficult to run, especially at first. If you have a gym membership, consider using the treadmill. A treadmill makes it easy to track your speed and the distance that you have run, and you may prefer to start out in a controlled environment. Carbohydrates are full of the energy that your body wi If you're planning to run a 10k (a 10-kilometer race; 6.2 miles) or something even longer, it's wise to eat high-carbohydrate foods a day or two before. You don't want too much fiber, protein, or fat, and your food should be easily digestible to avoid nausea during a race.  Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all high-carb,...

TL;DR in Indonesian:
Pertimbangkan berlari jarak jauh. Cari sepatu yang sesuai untuk Anda. Mulailah berlari selama 30 menit. Tingkatkan kadar karbohidrat. Pertimbangkan untuk mengonsumsi gel energi (seperti Gu gel atau Clif Shot). Lakukan pemanasan. Jaga kecepatan. Lakukan joging ketika merasa lelah. Tetaplah terhidrasi. Lakukan pendinginan.