“If you want to be healthy, run! If you want to be beautiful, run! If you want to be smart, run! - the famous phrase that came to us from ancient Greece is completely true. Running will no doubt help you stay fit and improve your health. In order to successfully run 3 kilometers, you need to train and prepare.
Instructions
Step 1
This distance is quite large, and not everyone will be able to overcome it immediately. Before running 3 km, you need to practice. Start your morning with a little exercise and a run. For a start, it will be enough to run 1 km a day. It won't take too much time, you can cover such a distance in 5-7 minutes. If you have a bike, it is ideal for preparing you for your race. Drive a few kilometers every day to help build and condition your legs.
Step 2
The main thing in running is, of course, breathing. Inhale during the cross should be through the nose, and exhale through the mouth. It is recommended to inhale for every 2-3 running steps, and then exhale for the same number of steps. The mouth should be slightly open even while inhaling. Before starting, practice your breathing, take deep breaths in and out for 30-60 seconds. You can chew peppermint gum before you start to make breathing easier.
Step 3
You need to be in good physical shape before the race. Be sure to get some sleep! You must be strong enough to have breakfast in the morning. Breakfast should be light enough, but high in calories. It is best to have breakfast with porridge cooked in milk. You need to eat no later than an hour before the race, otherwise it will be difficult to run 3 km. In order not to prick in the side while running, you can drink some sweet water.
Step 4
Before running, you need a little warm-up. Jump, squat, and stretch the muscles of your legs and arms. The warm-up should not be too strenuous and intense, otherwise you will get tired. But you can't not warm up either, otherwise you risk damaging your muscles.
Step 5
If it's hot outside, be sure to wear something over your head. Running in direct sunlight is very difficult - you can get sunstroke. Music helps a lot of people. Modern players are small and easy to take with you for a run. Put on the music you always want to dance to and run. When it comes to footwear, it's best to run in sneakers rather than sneakers. The sole of the sneaker follows the curves of the foot better, so less stress falls on the muscles.
