Running cross-country - long distances - has to be done more than once in life. First, at school, in physical education classes, and to some at competitions, then in the army, at the university, if you play for his national team … Unfortunately, there are often cases when you have to "do your feet" and from street robbers or just drunken thugs. And you will have to run far from 20 meters to be left behind.
It is necessary
For training - comfortable and worn (!) Sneakers, sportswear for the weather
Instructions
Step 1
It is better to go for a run in the morning, when the body is still full of energy, before breakfast, so as not to damage the stomach.
Step 2
First you need to warm up diligently. You need to start with the neck and gradually move to the arms, then to the pelvis and legs.
Step 3
After that, you can start running. It is better to start slowly and gently so as not to tear the veins while the body is not yet warmed up. You can gradually pick up speed. You need to breathe evenly and deeply while running.
Step 4
On the first run, it is better to understand how much you are comfortable running, and run this distance for about a week. You can gradually increase the distance.
Step 5
After running, walk slowly until breathing is restored.
