Advice 1: How to run 3 km in 12 minutes

Pretty good result for 12 minutes to run 3 km in should be noted that the result achieved can only be prepared by a person who does not indulge himself to the cigarettes, and in General, run for it a regular thing. If you want to know what else need recommendations in order to run for 12 minutes, 3 km, read this article.
How to run 3 km in 12 minutes
Instruction
1
Learn to breathe correctly. If you do not know how to breathe correctly during the course, then you won't be able to run it, or run with a large amount of energy.

Breathe in every two steps and exhale on two steps. Initially, it will be difficult to adjust if you never did, but then the breath will have you on the machine.
2
Strengthen the heart. A strong heart is necessary for the development of endurance. To develop it, you need to seriously do a cardio workout.
For such training developed a lot of different exercise equipment such as exercise bike, elliptical trainer, rowing machine. Although you do not need to enroll in a gym or buy expensive fitness equipment, if your goal is to strengthen hearts, to run a specific distance in a specific time.
Bike you can substitute Cycling, elliptical, Jogging on skis, a rowing machine can be replaced with a boat or kayak.

Also to train the heart muscle fit running, intense Hiking, long swim at the pool or in the pond.
Stop and go to work or school transportation. Hop on your bike or go by foot if distances allow. Do not use elevators, walk the stairs on foot. Of course, if you don't live and work on the hundredth floor.
The trained heart will help you not to turn sour in the middle distance and to maintain a given pace for all three miles.
3
Don't undermine yourself to the respiratory system. In order to run 3 km in 12 minutes, your average speed should be about 15 km/h. now think about it, if you can maintain that speed throughout the race, if you smoke. So don't complicate your task by extraneous factors.
4
Divide the distance into 3 equal segments for 4 minutes. The first hundred metres you need to run fast enough, rest 4 minutes, run easy, not much bothering the body. The next 4 minutes you need to run moderately fast, but running was not a burden, otherwise forces are run is not enough. The remaining time will have to work and run at the expense of character. In the last hundred meters is still to strengthen his will and to finish with the maximum rate at which you are capable.

Advice 2: How to run one kilometer

Some people the task to run one kilometer just seems daunting. Of course, how easily you will run, depends on the degree of preparedness of your body. If your goal is to run a kilometer, make sure to start time to get in shape.
How to run one kilometer
You will need
  • Shoes or sneakers, tracksuit
Instruction
1
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.
Note
If you have any health problems, before starting your workout, consult a doctor. Ask him, what kind of load are permitted for you, what types of exercises you should avoid, check out the General guidelines for you in the planning of the training process.
Useful advice
Remember that the key to success is consistency.

Advice 3: How to run 3 km

"I want to be healthy – run! Want to be beautiful – run! I want to be smart – run!" - the famous phrase that came to us from ancient Greece, is quite true. Running, without a doubt, helps to maintain good physical shape and improves health. In order to successfully run 3 kilometers, you have to train and prepare.
How to run 3 km
Instruction
1
This distance is quite large, to overcome it immediately can not every. Before you run 3 miles, you need to practice. Start the morning with a small charge and run. For a start will be enough to run 1 km a day. It would take too much time to overcome this distance can be for 5-7 minutes. If you have a bike, it is will help you to prepare for the race. Drive daily several kilometers, and it will help you to pump up and prepare the legs.
2
The main thing in running is, of course, breathing. To breathe during a cross through the nose and exhale - through the mouth. It is recommended to breathe every 2 to 3 cross-country move, and then exhale for the same number of steps. The mouth should be slightly open even in the breath. Before the start of practice breathing, do some deep breaths for 30-60 seconds. Before you can start to chew on mint gum - it will help to ease breathing.
3
Before the race you need to be in good physical shape. Be sure to catch up on sleep! You should have enough power, so in the morning must eat Breakfast. Breakfast should be easy enough, but high in calories. Best Breakfast of porridge, boiled in milk. You need to eat no later than an hour before the race, or to run 3 miles will be hard. Not stabbed in the side while running, you can drink some sweet water.
4
Before run need a little warm-up. Jump up and down, poprisedayte, pull the muscles of the legs and hands. Warm-up should not be too hard and intense, otherwise you will get tired. But not to stretch otherwise you risk damaging the muscles.
5
If it's hot outside be sure to wear something on your head. To run under direct sunlight is very difficult - you can get sunstroke. A lot of people very helps music. Modern players are small in size, easy to take along on a jog. Put that music that you always want to dance and run. As for shoes, it is best to run in sneakers, not the sneakers. Running shoes outsole better follows the curve of the foot, so the muscles bear less load.
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