About practicing a five kilometer run!

If you just want to exercise, it's very simple, first of all, you have to believe that you can run the 5km easily. It is recommended that you run on a standard playground with a 400-meter lap. It's good for you to sprint towards your goal – 12 and a half laps, right?

There is no specific plan, it is entirely up to you to do so. Didn't you say that the limit is 2 km now. Set yourself a goal.

A week is one kilometer long. So you can run 6 kilometers a month. For example, if you can only run 5 laps today, you can run 6 or 7 laps tomorrow.

The speed does not have to be fast, but the distance must be strict with yourself, and do not change the speed to run. It shouldn't be a problem to add two kilometers a week. Believe in yourself, and men should be cruel to themselves!

As for the diet, there are no special requirements, just eat home-cooked meals every day, drink some salt water an hour before each run, you have a lot of fat on your body, rest assured, you will not be tired if you do not supplement nutrition. By the way, you have to pay attention to one thing, eat less pasta, you can eat rice, eat this and don't grow much fat. If you want to eat meat, you can eat some beef, fish, and anything else, and there is no need.

Don't stop to rest immediately after each run. After running, you should walk a few laps to shake your hands and feet, try to relax the muscles in your body, and if you know how to do it, it is best to press your legs, the effect will be better.

Note: Don't practice on the road, you run on the road for a month and your legs are over. Also, when running, try to keep your stride small and frequent, and try to make your feet as easy as possible. The most important thing is that you can't breathe out of order, and you must have a rhythm.

First of all, you should be strong-willed, and this is the most important thing.

As for the methods, there are several.

1.Generally at about 5 o'clock in the afternoon, the body is at its best, and you can practice during this time.

2.If you want to be quick, you can tie sandbags. However, pay attention to the exercise of upper body muscles, especially arm swing and breathing. In this way, it should be combined with the exercise of the muscles in the arms as much as possible.

3.You can find a buddy to run with you, or he rides your bike to run, which is better than alone.

4.Don't overeat before running!! I have suffered from it.

Can you run a 10km marathon in a month? Don't believe it, the whole plan is here. Four weeks - enough to get you ready for a 10km marathon.

There are three options for you to choose from: first, you can train three days a week; Second, you can train five days a week; There is also a running program for a Saturday or seven days. You can choose the right running plan according to your actual situation and needs, and the minimum limit of this plan is to practice at least 26-32 kilometers per week.

So, if you haven't run much in the first place, be mindful of the length of each run you run instead of focusing on speed.

Two of the most critical things:

There is no provision for a constant amount. You don't have to push yourself to run how far or how fast you have to run every time, especially if you're tired all the time.

You can change your daily schedule at any time. It doesn't have to be Monday, Friday is Friday, depending on the specific situation of the body. But there's a basic rule: you can't practice at high intensity for two days in a row.

Let me give you some advice: run 1500 meters every morning, the time is about 5 minutes...Jog 5000 meters in the afternoon for a month!! As for nutrition, in the morning:

milk, bread; Noon: rice, meat, tofu, corn; Afternoon: rice, fish, meat, cabbage, eggs.

Note: Don't eat anything while running, don't eat until 20 minutes after running, don't eat late night snacks or eat less...To tell you the truth, I'm a physical education student, and I think you're in good physique, and you should be fine with 10,000 meters in a month. Hopefully, these suggestions will be helpful to you.

The first thing to do is to move the joints in the legs, especially the ankles. Don't run immediately after eating, preferably after an hour, if you get up in the morning to run, you can drink a small amount of water and eat two biscuits (don't eat too much).In the process of running, one is to have a constant speed, not too fast at the beginning, and when the muscles are gradually excited, you can slowly accelerate.

The second is to adjust your breathing, inhale through your nose and exhale through your mouth, and it is important to adjust your breathing. The most important thing is to persevere, five kilometers without running habits this distance is not short, I just started to run when the reaction is chest tightness, breathless, legs can not move, but then slowly get better, because long-distance running exercises cardiopulmonary function and physical strength, of course, but also exercises people's will.

At the start of the race, you have to make a lunge. There is also the movement of running: it is important to pay attention to the fact that you must be relaxed when running.

Then, maintain your own speed, the best is to follow the run, to three steps and one breath, coordination. This requires that on the basis of correct movements, the foot should be on the ground with the sole of the foot, and the knee bend cushion should be transitioned to the forefoot kick, which is similar to a person who is about the same level as himself on the laughing ruler. Pay attention to your breathing, otherwise, you will have stomach pain when you get cold air.

If it is a 400-meter standard field, it is 2 laps, and it will slow down if you rush a few tens of meters. Under normal circumstances, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end, three steps and one suck. It's just three single steps forward, keeping inhaling

Don't open your mouth too wide until you cross the finish line. I'm sure I'll get a good result, run three more single steps, and keep exhaling. According to your training level, don't panic in long-distance running, pay attention to a constant speed during the run.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note that in the last 200 meters, use all your strength and rush forward, at which point you can breathe heavily.

We often find some of the best running times with cadence around 180. This is because the higher the cadence, the lower the vertical distance of the feet in the air, and the less energy the body has to expend to overcome gravity. Naturally, they will run faster.

As long as you stick to the practice of the five-kilometer distance every morning, you have to start and jog to the back, and you can run faster and faster to get the first place in the five-kilometer race.

Run 8 12 kilometers easily every morning, practice speed or intervals in the afternoon, jog and rest when you are tired or have sore feet, and stick to it for a month, and the effect is remarkable.

Tie a sandbag to your calf, and then make it heavier if you feel lighter during the exercise.

What do you want to do, wife, do you want to practice running?

It's best to find a partner to run with you, and two or more people can run together and encourage each other to run longer.

If you don't have a regular sports field, run the road, run two kilometers first, then run and walk back, and stick to it for a week or two.

Then you can run 3 kilometers, and when you can run 3 kilometers and then you have to run home and go to the 5 kilometers race.

The skills of long-distance running are: the whole body is relaxed, stride, breathing is the mouth and nose breathing together, running long-distance running will have a "pole", that is, it feels difficult to breathe, hands and feet are weak, you just need to keep running.

First of all, it is necessary to improve endurance, the first few exercises to warm up first run 4000 meters, and then gradually increase, after running, carry out leg presses, kicks, high leg lifts and other preparatory activities, and then at the beginning of special training, you can intersperse some 100 meters, 200 meters, 300 meters of variable speed running, improve training in anaerobic conditions.

Five kilometers is the best way to exercise people's abilities in all aspects.

Training must be scientific.

Practice 3000 meters first, try to run 5 kilometers in two weeks, don't go too fast, be sure to stick to it, and after you finish a full run, you will have the confidence to practice in the future.

Remember: The most important thing is to relax your body after each training session.

Jog 10 laps of the 400-meter playground every morning and jog around 5 p.m. When you go home and take a hot shower, it's a good idea to get someone to massage your leg muscles in case you get a leg muscle strain or injury or something like that. Hope for that.

Jog 20 kilometers a day, preferably in the morning and afternoon, and run in the morning without eating.

Run hard for 1 hour a day and control your speed.

Fight with all hands, don't copy downstairs Amen walks, or pretend to twist his feet, or fall halfway through running Although I don't know what you want to ask, I can tell you the secret of long-distance running.

(30*150+30*100)/60=...m s average speed = total distance total time.

Assuming that the whole journey is 300 meters: 300*2=600 (meters) 300 150+300 100=5 (hour) 600 5=120 (meters).