You will need
  • Shoes or sneakers, tracksuit
Make yourself a training schedule. Select the days you want to exercise.Start with a walk. Just go. Walk through the forest, Park or city. Choose your pace that is comfortable for you. Keep breathing: breathe rhythmically, deeply, nose to your muscles and internal organs receive sufficient oxygen.When you can walk an hour on foot without much effort, continue to run. Gradually incorporate running in your workouts. First, let it be for 5 minutes, then 10, then two times for 10 minutes. Consider your strength, do not drive yourself to exhaustion.After running knead and stretch your muscles. After completing the workout, you can still run a little. Do a set of exercises for all muscle groups, but do not let an unexpected overload.Lead a healthy lifestyle, get plenty of sleep, abstain from alcohol and tobacco, eat right. You must consume a sufficient amount of protein, because based on it grow muscles. And to have energy for your workouts, you need carbs. Useful in this case would be porridge made from grain and cereals, potatoes, fruits and vegetables. But pasta and bread products is better not to get involved.When you feel ready to run a kilometer without stopping, consider your start. Imagine the distance, think of how you will behave at every stage. Mentally "run" this kilometer. In the beginning it is better not to drive and choose a discreet and comfortable pace. But closer to the finish line, you can afford to accelerate.Before you run the kilometer, don't forget to have a little warm-up (at least for Hiking). Preheat the muscles, prepare them for running.Set yourself up correctly. Tell yourself: "I am strong-willed and strong person," "I can easily run one kilometer, ""I am ready to run one kilometer, I got this." But don't get carried away samonastroem too much. If you feel that you are not ready to defeat kilometer, don't be fooled. Be honest with yourself.