You will need
- - sports uniforms
To learn to run long distances, for example, 3 km, you just need to do it. Regularly run is the path to success. Start small: just run in a quiet pace as much as allows breathing and endurance. Usually untrained people can not withstand more than 1 km Every day runs a little more, at least for the 100m. And after some time, the goal will be achieved.
When you run, the most important - breathing. Don't start with the fast pace. Run slowly, but so that the breath does not get off. The first time it won't happen, but after a few workouts you will be able to run, and your breath will be safe. Accelerate if you want it, at the end of the race.
Running in the company – not the best idea. You may think that the company will be more fun, but in reality, talking while running, still will not work, but catch up with someone – not nice, and I'm sure it will come. Therefore, exercise alone.
Run at a convenient time. It is believed that need to run in the morning, but this mode is not for everyone. People react differently to the earlier time of the day, and if someone in the morning feeling strong enough, others will prefer a quiet run in the evening.
Don't be lazy. The first few days you will keep the enthusiasm, but over time it will start to fade. Remember that the first missed run – way to end your run. So you reach the result you won't learn to run even 3 km.
Achievements are counted. Every day run a little farther and be proud of yourself. It is very stimulating for further results.
Do not have to run every day, but you must train regularly. Best: 2-3 times a week. So your muscles, on the one hand, will be used to load, on the other, will have time to recover for the day.
To run better on the street and not at the training hall. Buy a player, create a good playlist. From time to time update it's including new music. A change of scenery, and the oncoming people and music will not let you get bored while Jogging.
Pick up comfortable clothes for running. If you experience discomfort due to shoes or any item of sports uniform, buy the other. You must be comfortable and pleasant to train.
Run learn quickly under the guidance of an experienced coach, first running technique matter, eliminating the error you can run 1.5 or 2 times faster than usual, and secondly, the coach will tell you what exercises to do.
To increase speed you need to choose a method of training that requires adequate equipment. The most effective method to learn to run fast, running on a variety of terrain.