This is how you build endurance; running once a week won't cut it. Space out the days to allow for recovery time between sessions. Anything more goes beyond fitness and into running for other purposes, something you may find yourself doing if bitten by the running bug.

As the weeks go on, push yourself to run further and for a longer period of time.If you ran 10 minutes at a time the first week, push yourself to do 15 the second week. Make it 20 the third week. You'll soon find that you're able to go much longer before you feel like you have to stop. To build endurance, try these strategies:

Running the same boring track day in and day out is going to make you feel burned out pretty soon. Treat yourself to a run in the woods, or in a neighborhood you've never explored before. Try to rotate your workout sessions between 2 or 3 different places to keep things interesting.

4

Don't give up too soon. After a few runs, you might be inclined to think you aren't cut out for running. You'll think to yourself, shouldn't this be more fun by now? Why does it hurt so much? Just keep going. Tell yourself you'll give it at least two weeks before throwing in the towel. After a few weeks of pushing yourself by following a running routine you will begin to feel lighter, faster, and you'll start having more fun. Eventually you'll realize you don't want to miss a run.