Eat and drink well before and after each run. Have a power bar or banana at least half an hour before your run so that you will be adequately fueled throughout the run. Afterwards, eat a good meal to help you recover from the workout. Consider having a meal with high protein to help with recovery. Make sure you hydrate well before your run -- guzzling large amounts of water right before you start won't help hydrate you throughout a long run; in fact, doing that might give you painful running cramps.
Plan your run. Decide what distance you want to run and where you want to go. Consider factors like hills and running surfaces when planning your route. Hills tend to be harder to run.
Dress appropriately. Wear light weight running shoes that are in good condition and fit your feet well. Wear cool, comfortable clothes that will wick sweat while you run.
Take a warm-up lap around the block, school, track, or any other place that will take a few minutes to run around.
Do various stretches to help loosen your muscles. Focus on the legs, but also stretch your arms, shoulders, back, and core.
Complete your run. Try to run the whole way at a consistent pace. If you need to, walk for a few minutes before running again, but don't stop. Pay attention to your form: make sure not to be tense in the upper body, as this will tire you out much faster. Also, make sure to run from the middle of the foot to the toe (land on the ball of your foot and lift off from the toes).
Breathe well. Breathing is important in running long distances and learning how to breathe while running can help tremendously. EXPERT TIP Eric Christensen, DPT Eric Christensen, DPT Physical Therapist Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. Eric Christensen, DPT Eric Christensen, DPT Physical Therapist Maintain steady breathing while jogging. When running long distances, focus on breathing deeply and steadily. This can actually help your recovery while you're still running–breathing deeply increases circulation, which will keep you from getting more sore after a workout.
After running, rest and drink water. Stretch well to minimize soreness after the run.
Run every day. This will help condition your body and get yourself used to running. This will be hard at first, but you will get stronger and start to feel more comfortable running.
Gradually build up your distances each time you run. If you have never run before start at 1 kilometer (0.62 mi). When you can comfortably run that, try to go a little farther. Gradually increase to 5 kilometers (3.1 mi), then 10 kilometers (6.2 mi). Continue to push yourself until you achieve your distance goal.
Enter some races! If you are in Junior High or High School join the track and cross country team, or join a local running club and enter races in your town or city. Try to get a personal best each time you do a race.
Keep at it! Distance running is very difficult and not many people keep it up. But you can! People will really admire you for keeping at it, and you will be happier and healthier throughout your life.
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