For certain at young age you thought of how to learn to run and not to be tired quickly at the same time, feeling the superiority before friends. Fast run is especially important for some sports. So, having studied some techniques and having made every effort, you will achieve excellent results.
Instruction
1. Make every morning small jogs on small distances. Alternate fast walking to intensive run, try to monitor breath. Two weeks later, you will earn good endurance thanks to jogs with the increased distance and change of the rhythm.
2. Combine regular jogs in the mornings with the complex of power exercises which will help you to improve the most important characteristics – length and frequency of the step. Get up directly, one leg has to be ahead of another one step away, hands on each side. Make a start as it is possible stronger the leg exposed forward and sharply jump forward, at the same time raise the knee of the second leg as it is possible above. When landing don't stop, at once carry out the second jump, making a start already opposite leg. Daily carry out till 15-20 such exercises.
3. Put legs shoulder width apart, the back direct. Sit down as low as possible and sharply jump up up, at the same time raise and pull hands. Try to jump up as it is possible above. When landing don't take any steps, try to remain on the place. After landed in the starting point, again jump up and extend hands up. Do 15-20 these exercises.
4. Having gone outside, it isn't necessary to run at once, give five-ten minutes to easy warm-up, develop joints. Perform the simplest exercises: squats, arms swings and legs, extension of calves and rotary motions by the trunk. That pulse became more frequent, walk in accelerated. Make deep breaths through the nose and full exhalations through the mouth.
5. Pay special attention to breath during run, it will help you to run and not to be tired. Do breaths by the nose, exhale through the mouth. Thanks to it, lungs are evenly saturated with oxygen. Taking breaths and exhalations the mouth, pectoral muscles and lungs at the same time don't develop, and the organism consumes much more oxygen. You breathe most deeply, the rhythm has to be quiet and measured.