Running is a guarantee of health and high sports results. It is versatile and can be the foundation for physical fitness in any sport. However, not everyone can run for a long time.
Instructions
Step 1
Start with light jogging in the morning. If you have never done athletics before, then first you just need to get used to the new load. Get yourself light, comfortable running shoes and go out every morning in the forest or park. Watch for 10-15 minutes and run at an easy, free pace. Make sure your breathing is smooth and not staggered. This will be a great start for long runs.
Step 2
Include cross training in your training process. After 2-3 months, or even earlier, your body already freely adapts to running. Start doing longer runs of 5, 7, or even 9 km. In principle, 5 km will be sufficient. You can run them in 30-40 minutes if you do it at a slow pace. At this stage, you can already eliminate morning runs.
Step 3
Make it a rule to increase the pace of passing the distance. Always take a stopwatch with you when you go out on the track. Record time and mileage in your sports diary. If you, for example, ran 5 km in 40 minutes this week, then try to reduce this time to 37 minutes the next week. This way, you will develop speed endurance for longer runs.
Step 4
Do long accelerations along the course. After 1-2 months of such training, you will already be able to increase the pace during the course of the distance. Measure mentally 6-8 segments of 100-150 meters (steps). Accelerate this distance while cross-country. Soon you will feel how much stronger your legs are and how your stamina has increased.
Step 5
Increase your running distance. Now you can cross 7-10 km. Run at a calm pace at first. Again, after 1-2 months, turn on acceleration along the course. That is, everything will start anew. As endurance increases, the running distance will increase. Do not forget to record all data and indicators in your sports diary.
Step 6
Participate in various athletics competitions. To learn to run for a long time, you need to do it in a group of strong athletes. Long distance competitions of 5-10 km or more are suitable just for this purpose. The more you participate in them, the more progress you can make.
