The key to running is working your way up progressively.
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If you are just starting to run, a mile can seem like an unbearable distance. You might feel pain in your sides or lose your breath quickly and finally end up quitting shortly after starting. However, as hard as it may seem, with proper training you can run a mile without losing energy. By adding to your running time progressively, you will train your body to be able to endure running a mile. Stick to your running schedule so that you don't lose any progress that you have already made.1.
Start out slowly. If your body is not used to running, beginning too quickly can lead to injury. Run for four minutes and then walk for one minute for a total of 10 minutes. If you cannot run for four minutes, run as long as you can, then walk for one minute. Follow this pattern of running and walking for a total of 10 minutes at least three times per week. Each week, add an additional minute to the running interval until you can run for 1 mile without resting.2.
Push through the discomfort, but don't push through pain. When you first start running, you may experience symptoms that make you want to stop immediately. However, if you don't feel sick or out of breath, push yourself. Know your limits and stop when you have reached them.3.
Consume enough water and food. If you eat poorly, your body will perform poorly and you will run out of energy. Focus on eating lean protein, vegetables, fruits and whole grains. Drink at least eight glasses of water each day.4.
Get plenty of sleep. Your muscles recover as you sleep, which means that if you skimp on sleep, your body will not recover properly. Get plenty of rest to allow your body to recover and you will be able to build up your endurance.5.
Run with a friend. Having a partner to run with will maintain your motivation and keep you moving.
- Talk to your doctor before starting a new running program.