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Running as Sports is one of the most popular sports in the world; it is suitable for most people وSuitable for all ages, easy to do, requiring few tools or dedicated spaces, and offering mental and physical benefits—especially for heart health.

But how can you start running so that it becomes part of your daily life?

Clothes and Shoes

The first thing you should do is buy a pair of running shoes to avoid injuries and ensure comfort and enjoyment while running. You should also choose appropriate workout clothes that reduce sweating and allow for easy movement.

Walking First

At first, it’s best to alternate between walking and running. This will help your body adjust to pregnancy and the physical exertion and help you avoid any injuries.. The heart muscle cannot distinguish between running and walking; rather, it will begin to adapt to the continuous exertion placed on it..

To avoid getting too tired right from the start, begin, for example, by walking for two minutes and follow that with a light jog for one minute; repeat this for 20 – -30 minutes, depending on how tired you are. Over time, you'll be able to reduce the amount of time you spend walking and increase the amount of time you spend running until you can run without stopping..

Time Or Speed?

Don't make speed your goal, especially at the beginning; instead, focus on gradually increasing your running time to build your endurance and fitness, so that running becomes part of your lifestyle..

The more your body gets used to handling greater exertion, the more your speed will gradually increase over time, because your body and heart will adapt to this workload and exertion..

Also, don't set the distance you cover or even the number of steps as a goal, because that isn't the most important thing, as some people think; what matters is the amount of time during which you can maintain a steady effort.. Your heart doesn't know how far you've come, but rather how long you've been putting in this unceasing effort.

As for increasing the training load, it should be done gradually and on a weekly basis. It is recommended to increase the weekly load by 10-15% Compared to the previous week, to avoid strain and injuries. So If you run 3 times a week, total time 90 minutes for example, then you have to increase it next week to 105 minutes..

Discipline and Consistency

The truth is, you won't become a runner in a month one or even 1 year.. Running requires patience, determination, and commitment, and the foundation for improvement lies in repetition, consistency, and discipline. The more experience you gain, the better, faster, and more resilient you will become..

Set your goal

One way to help you stick with running and stay motivated—and avoid getting bored—is to set a goal for yourself and a timeframe for achieving it..

for example “I want to be able to run for an hour straight six months from now“.

You can also sign up for a race in your country or any other country. Start with 5-kilometer races, then move on to 10-kilometer races, and once you feel comfortable covering that distance, set your sights on longer distances, such as a half-marathon or a marathon..

But know that nothing will happen quickly, and rushing to achieve your goal will lead to injuries and frustration.. So be realistic when setting your goal, and try to understand your body's limits and your abilities.. For example, preparing for a marathon may require 6 months or even 1 year!! be patient!

Vary Your Activities

To improve your running, you need to vary the activities you do so you don't get bored or burned out..

For example, to strengthen your heart and improve your fitness, you can incorporate another sport into your weekly training schedule, such as cycling, swimming, or hiking..

Also (resistance training) is very important for runners.. It helps maintain bone and muscle strength and, as a result, helps:

- (recovery)

- prevent Injuries
– Improve endurance and speed over the long term

Join A Group

Running may seem a little boring to people who aren't used to it, as it requires patience and endurance..

So one of the best ways to help you start running and stick with it is to join a running group. This will help you feel less bored and give you the motivation to keep going, as well as the chance to meet people who share your hobby.

In Jordan, there are many running groups you can join for free. One of my favorite groups—which I join whenever I'm feeling unmotivated—is the .Running Amman You can join them and take part in their workouts 3 days a week.