This is how you build endurance; running once a week won't cut it. Space out the days to allow for recovery time between sessions. Anything more goes beyond fitness and into running for other purposes, something you may find yourself doing if bitten by the running bug.  Run rain or shine, in cold weather and hot. Just be sure to dress appropriately for the weather. Stay hydrated and eat light before running. Good rule of thumb is to eat 200-300 calories about 1.5 hours before the run. Try listening to music during your run. It won't work for everyone, but in some cases, it may help you maintain a steady pace. If you find that the tempo of the song disrupts your own natural tempo, however, quit listening. As the weeks go on, push yourself to run further and for a longer period of time. If you ran 10 minutes at a time the first week, push yourself to do 15 the second week. Make it 20 the third week. You'll soon find that you're able to go much longer before you feel like you have to stop. To build endurance, try these strategies:  Don't worry about speed at first. In fact, you should really run more slowly than you think you should. You're not running a race yet; you're increasing your fitness level. For now, focus on gradually decreasing the time or increasing the distance you run. The racing can come later, if you choose. Starting small is important to develop the habit of running.  Alternate running and walking. Rather than stopping your exercise session when you feel like you have to stop, walk for a few minutes, then start running again. Repeat over a period of 30 or 40 minutes. Next time you run, increasing the ratio of running to walking during the same 30 or 40 minute period. Eventually, get to the point where you're running the entire time. Do sprints. Running as fast as you can for a short period of time builds up your muscles and helps you gain endurance. Mix up your long running sessions with sprinting days. Use a stopwatch to time yourself. Start by sprinting as fast as you can for a quarter mile; do this 4-6 times. On your next sprinting day, try to beat your first time. Add more quarters as you gain endurance and strength. Running the same boring track day in and day out is going to make you feel burned out pretty soon. Treat yourself to a run in the woods, or in a neighborhood you've never explored before. Try to rotate your workout sessions between 2 or 3 different places to keep things interesting.  Make it convenient. Find places to run near your home, work and/or school.  Schedule workouts when you are least likely to be interrupted like early in the morning or on the way home from work. Be prepared for changes in plans by carrying some gear with you (in your car) when at work or school.  That way if the traffic is terrible, you can go for a run until the traffic thins out. After a few runs, you might be inclined to think you aren't cut out for running. You'll think to yourself, shouldn't this be more fun by now? Why does it hurt so much? Just keep going. Tell yourself you'll give it at least two weeks before throwing in the towel. After a few weeks of pushing yourself by following a running routine you will begin to feel lighter, faster, and you'll start having more fun. Eventually you'll realize you don't want to miss a run.
اركض على الأقل ثلاثة أيام في الاسبوع. أضف الوقت والمسافة. ضع مخططًا بمسارات الجري المفضلة. لا تستسلم في الحال.