{"id":5299,"date":"2023-09-12T12:22:37","date_gmt":"2023-09-12T09:22:37","guid":{"rendered":"http:\/\/urkod.com\/?p=5299"},"modified":"2026-06-23T21:36:53","modified_gmt":"2026-06-23T18:36:53","slug":"%d8%a3%d8%b1%d9%8a%d8%af-%d8%a3%d9%86-%d8%a3%d8%aa%d8%b9%d9%84%d9%91%d9%85-%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a-%d9%85%d9%86-%d8%a3%d9%8a%d9%86-%d8%a3%d8%a8%d8%af%d8%a3","status":"publish","type":"post","link":"https:\/\/urkod.com\/en\/%d8%a3%d8%b1%d9%8a%d8%af-%d8%a3%d9%86-%d8%a3%d8%aa%d8%b9%d9%84%d9%91%d9%85-%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a-%d9%85%d9%86-%d8%a3%d9%8a%d9%86-%d8%a3%d8%a8%d8%af%d8%a3\/","title":{"rendered":"I want to learn how to run... Where do I start?"},"content":{"rendered":"

Running as Sports<\/a> is one of the most popular sports in the world; it is suitable for most people <\/span>\u0648<\/span><\/span>Suitable for all ages, easy to do, requiring few tools or dedicated spaces, and offering mental and physical benefits\u2014especially for heart health<\/span><\/span><\/span>. <\/span><\/p>\n

But how can you start running so that it becomes part of your daily life?<\/span><\/span><\/span><\/p>\n

Clothes and Shoes <\/b><\/span><\/span><\/span><\/p>\n

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

Walking First<\/b><\/span><\/span><\/span><\/p>\n

At first, it\u2019s 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.<\/span><\/span><\/span>. <\/span>The heart muscle cannot distinguish between running and walking; rather, it will begin to adapt to the continuous exertion placed on it.<\/span><\/span><\/span>.<\/span><\/p>\n

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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 <\/span><\/span><\/span>– <\/span>-30 minutes, depending on how tired you are<\/span><\/span><\/span>. <\/span>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.<\/span><\/span><\/span>.<\/span><\/p>\n

Time Or Speed?<\/b><\/span><\/span><\/span><\/p>\n

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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.<\/span><\/span><\/span>. <\/span><\/p>\n

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.<\/span><\/span><\/span>. <\/span><\/p>\n

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.<\/span><\/span><\/span>. <\/span>Your heart doesn't know how far you've come, but rather how long you've been putting in this unceasing effort<\/span><\/span><\/span>.<\/span><\/p>\n

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

Discipline and Consistency<\/b><\/span><\/span><\/span><\/p>\n

The truth is, you won't become a runner in a month <\/span>one<\/span><\/span> or even 1 year.<\/span><\/span><\/span>. <\/span>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.<\/span><\/span><\/span>.<\/span><\/p>\n

Set your goal<\/b><\/span><\/span><\/span><\/p>\n

One way to help you stick with running and stay motivated\u2014and avoid getting bored\u2014is to set a goal for yourself and a timeframe for achieving it.<\/span><\/span><\/span>. <\/span><\/p>\n

for example <\/span><\/span><\/span>“<\/span>I want to be able to run for an hour straight six months from now<\/span><\/span><\/span>“.<\/span><\/p>\n

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.<\/span><\/span><\/span>.<\/span><\/p>\n

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

Vary Your Activities<\/b><\/span><\/span><\/span><\/p>\n

To improve your running, you need to vary the activities you do so you don't get bored or burned out.<\/span><\/span><\/span>. <\/span><\/p>\n

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.<\/span><\/span><\/span>. <\/span><\/p>\n

Also <\/span><\/span><\/span>(resistance training) <\/span>is very important for runners.<\/span><\/span><\/span>. <\/span>It helps maintain bone and muscle strength and, as a result, helps<\/span><\/span><\/span>:<\/span><\/p>\n

- <\/span><\/span><\/span>(recovery) <\/span><\/p>\n