If you’re just getting started, this method can be a very effective way to help you increase your distance and the amount of time you’re on the road. Try running for a minute, then walking for a minute, then running for a minute, and so on. The next time you run, increase the amount of time you’re running and decrease the amount of time you’re walking. Eventually, you’ll be able to run the entire time. Try adding 10 minutes to your run every two weeks. Adding just ten minutes to your time will increase your distance by about a mile (depending on your pace), and after a month or two it’ll really add up.  If increasing 10 minutes every two weeks seems too slow, try doing five to 10 minutes every week instead. Don’t overdo it, though. Adding too much time and distance too fast often results in injury. If you’re happy with your distance and you want to run faster, there are a variety of exercises that increase your muscle mass and allow you to gain speed. Doing these workouts will pay off during your distance runs, when you’ll notice you can cover the same ground in a shorter period of time.  Try hill repeats. Sprint up a hill, then jog down. Repeat for a total of four times. As you gain endurance, increase your repeats so you eventually do 16, with breaks in between. Try tempo running. This is when you run at a pace that’s faster than normal, but not quite a sprint. Try pushing yourself to run a mile a minute or two faster than normal. As you gain endurance, increase the mileage. Try track workouts. These involve sprinting short distances with breaks in between. For example, sprint 400 meters (1,312.3 ft) four times, then take a three-minute rest, then repeat. As you become a more serious runner, you’ll notice how important it is to keep your body in excellent shape by staying well hydrated and eating wholesome food. The difference between a run the morning after eating pizza and drinking beer and the morning after eating salad and grilled chicken is enormous.  Eat whole grains, lean meats, healthy fats and plenty of fruits and vegetables to keep your body in good running shape. Avoid eating fast food, heavy fried foods, and highly processed foods like candy and snack food. These drag your body down and cause you to run more slowly than usual.
جرب طريقة الجري/المشي. قم بزيادة وقت التمرين كل يوم. مارس تمارين السرعة. تناول الطعام الصحي ووفرة من المياه.