Run – guarantee of health and high sports results. It is universal and can be the basis for physical training in any kind of sport. However not everyone can run throughout long time.
Instruction
1. Begin with easy jogs in the mornings. If you never did athletics earlier, then for a start you need just to get used to new loading. Buy to yourself light comfortable sneakers and you leave every morning to the forest or the park. Mark 10-15 minutes and run at easy free pace. You watch that breath was smooth and didn't get off. It will be the excellent beginning for long jogs.
2. Include cross preparation in training process. In 2-3 months, and even earlier, your organism already freely adapts to run. Begin to overcome longer cross-countries in 5, 7 or even 9 km. In principle, there will be enough 5 km. You will be able to run them in 30-40 minutes if you do it at slow pace. At this stage you can already exclude morning jogs.
3. Take yourself for the rule to increase pace of passing of the distance. Take always the stop watch when you go to the track. Write down time and the overcome distance in kilometers in the sports diary. If you, for example, this week ran 5 km in 40 minutes, then on following try to reduce this time to 37 minutes. Thus, you will develop high-speed endurance for longer cross-countries.
4. Do long accelerations on the cross-country course. In 1-2 months of such trainings you will be already able to increase pace during passing of the distance. Measure mentally 6-8 pieces on 100-150 meters (steps). Accelerate on this distance during the cross-country. Shortly you will feel as far as your legs got stronger and as the endurance increased.
5. Increase the running distance. Now you can overcome the cross-country in 7-10 km. Run at first at quiet pace. Again, in 1-2 months include accelerations on the distance course. That is, everything will begin anew. In process of increase in endurance, the distance of the run will increase. Don't forget to fix all data and indicators in the sports diary.
6. Participate in various track and field athletics competitions. To learn to run long, it is necessary to do it in group of strong athletes. Stayer competitions and more than a km are suitable on 5-10 just for this purpose. What more you will take part in them, that you will be able to achieve bigger progress.