"You want to be healthy – run! You want to be beautiful – run! You want to be clever – run!" - the well-known phrase which came to us from Ancient Greece is absolutely fair. Run, undoubtedly, helps to keep good physical shape and improves health. Successfully to run 3 kilometers, it is necessary to train and prepare.
Instruction
1. The distance this quite big, will be able to overcome it at once not everyone. Before running 3 km, it is necessary to be trained. Begin morning with small physical exercises and jog. For a start will enough run 1 km a day. It will take not enough time, it is possible to overcome such distance in 5-7 minutes. If you have the bicycle, then it ideally will help you for preparation for the running. Pass daily several kilometers, and it will help you to pump up and prepare legs.
2. The main thing in run is, of course, the breath. It is necessary to inhale during the cross-country through the nose, and to exhale - through the mouth. It is recommended to take the breath on each 2-3 crossovers, and then exhaled on the same quantity of steps. The mouth has to be slightly slightly opened even on the breath. Before start train breath, do deep breaths and exhalations for 30-60 seconds. Before start it is possible to chew mint chewing gum - it will help to facilitate breath.
3. Before the running it is necessary to be in good physical shape. Surely get enough sleep! You have to have enough forces therefore it is necessary to have breakfast in the morning. The breakfast has to be rather light, but at the same time high-calorie. It is the best of all to have breakfast the porridge cooked on milk. It is necessary to eat not later, than for the hour before the running, differently 3 km will be heavy to run. That had no stitch in the side during run, it is possible to drink a little sweet water.
4. Before run the small warm-up is necessary. Jump, the poprisedayta, pull muscles of legs and hands. Warm-up shouldn't be too intense and intensive, otherwise you will be tired. But also it is necessary to warm up, otherwise you risk to injure muscles.
5. If on the street hot, surely put on something the head. To run under direct sunshine very hard - it is possible to receive the heliosis. Many people are very much helped by music. Modern players have the small size, it is easy to take them on jog. Put that music under which you always want to dance and run. As for footwear, it is better to run in sneakers, but not in gym shoes. The sole of sneakers repeats foot bends better therefore on muscles less loading lays down.