Army soldiers need to get a good 3km running time to pass the fitness test. Maybe you want to be a soldier too - or just, a good runner! Follow the steps below to improve your 3km running time.
Steps
Step 1. Jog every other day
By doing this, you will get used to running, which will become a routine in your life. As a result, you will improve your heart rate, your weight will decrease, you will increase your stamina and you will be able to reduce the stress that is created within you. Running every other day also gives your muscles time to recover.
Step 2. Buy running shoes that fit your feet and bone structure
It is also a good idea to change your shoes every 6 months. To remember them better, write the date of their purchase under the sole of your shoes.
Step 3. Stretch on the day you are not running
Don't do it before you run. When you run, your muscles will stretch on their own.
Step 4. Make sure you are always well hydrated
The last thing you want is to pass out in the middle of a run!
Step 5. Get enough sleep
Is critical.
Step 6. Run long distances to increase your stamina
Every now and then, on the day you run, try to do 7-8km.
Step 7. Sprint:
you will increase your maximum running speed. Try sprinting 400 meters at a time. Do 4 sets of sprints and record times.
Step 8. Keep a journal with the dates, times and places of your races
Do it to show yourself your progress to be able to reach your goal.
Step 9. Select the goal
It is very important! Decide a time you want to reach and try to get it by training.
Step 10. Be patient with yourself
It is normal, there will be good days and less good days. You can't improve your times overnight. Run, run and run - the results will come.
Step 11. Find someone to run with you
This way you can motivate each other.
Step 12. One of the most important things you can do is be confident and believe in achieving your goal
You will see, what you think you do will be what you do! Will you be able to pass the test of physical condition for the soldiers! Mental preparation is essential to be successful …
Advice
- You have to be highly motivated. Without motivation, you will fail. Search within yourself and you will find the strength and motivation you need to be successful.
- During your workouts, try to find a breathing rhythm that suits you. Try to keep it constant in running. Don't talk as you run and inhale and exhale as deeply as possible, without straining yourself. If you start panting too much, slow down and relax.
