How to run 1 km without preparation and not get tired?

Before passing the standards it is recommended to read the question: how to run 1 km without training? To keep within the required time interval, it is necessary to achieve balance of the applied forces and conservation of energy. It's not so easy to come first, as many people seem at first glance. It is not enough to just run, you need to do it right.

Competent execution of trainings

Winners of the championships know better than others how to run 1 km without training. They can suggest how to properly hold your back, rearrange your feet and move your hands. Having reached the balance of power, you can pull out not only the indicated standard without shortness of breath, but also to go for longer distances.

There are several main points to improve the endurance of the body:

• It is important to perform the correct movements while running. These include the position of the hands, legs, back, pelvis, movement of the foot.
• It is necessary to master the way of sport breathing.
• Training is the basis for building a correct posture during acceleration.
• The body must receive energy, and therefore choose a balanced diet.

It is recommended not to forget an important part of training - it's warm-up before running. Heated muscles are more malleable to intensive work. If you do not, the next day you will experience severe pain and stiffness of the body.

Principles of endurance

Not everyone understands how quickly to run 1 km without preparation and not get tired. At the start, they begin to accelerate quickly, laying out to the full, which leads to downed breathing and loss of strength. Professional athletes recommend at the start to gain maximum speed, the spurt lasts no more than 100 meters, then slow down.

Quick start facilitates the task of the runner, such a maneuver helps to stay in the flow of the mass race. After all, it is easier to overcome distances when there are few opponents ahead. Overtaking ahead of the coming rivals occur smoothly, without sharp acceleration.

Before the finish for 300 meters you can add a little speed. However, we must pay attention to the remaining forces, so as not to fall for a few seconds to the end. How to run 1 km without training? This becomes more clear with daily attempts to test their capabilities for a while. Morning workouts help to understand what the body is capable of, and make timely adjustments before the day of responsibility.

Professional approach

How to run 1 km without training? Adhere to the following recommendations:

• Back - make sure that it is even.
• Stops - each new step occurs in such a way that the person touches the sole at the level of the center of gravity. Contact with the coating is a method of rolling: from the heel to the toe.
• Legs - the span of the step should be maximum. So, they achieve the required acceleration, using the laws of physics. At the base, the calves of the muscles act as springs. If you follow the natural movements, then it is easy to choose such a running tempo, at which only horizontal acceleration is applied. The remaining movements are carried out on the machine.
• Hands - it is recommended to place at an angle of 90 degrees, moving them only in the shoulder joint.

Body body before the movement slightly incline. A person feels like he wants to move forward. After observing each point it is easy to understand even an inexperienced athlete how easy it is to run 1 km without preparation.

Pros for learning the techniques of movement

The goal of doing exercises is to develop only the necessary movements, without wasting energy. As a consequence, it becomes clear how easy it is to run 1 km without preparation. Increasing the efficiency of energy consumption, a person can overcome a kilometer without fatigue. The correct approach to movements helps to keep the tendons and ligaments in a healthy state. And after a sudden load, there will be a minimal recovery period.

To perfect their skills is required for people who rarely engage in physical education. The best athletes use the principles of natural running, when a person does not try to surpass his physical performance. It is enough to approach the question from the right side, and the next endurance test will not turn into punishment.

Technique of breathing

To understand how to quickly run 1 km without training, it is not enough to follow the listed rules of natural running. Without proper breathing, all efforts will be in vain. Here are the main points of the order of inspiration / expiration.

During movement, the mouth and nose work together. Breathing occurs simultaneously through both natural openings. The rate of inspiration - expiration is intense from the first seconds of movement. It is this approach that helps to prevent the lack of oxygen from exercise. It is not recommended to select the frequency of contractions of the lungs, it is necessary to allow the organism to choose it in a natural way.

Training

To know how to run 1 km without training, do daily exercises to develop the following skills:

• The correct setting of the foot occurs during running with bare feet or when training on a scooter.
• Activation of the gluteal muscles is carried out with daily training for a short distance race.
• The development of the correct position of the body occurs during exercise: running in place with fixation of the waist with a tourniquet. A man tries to stretch a rope tied to a fixed object: a fence, a peg.
• Springing properties of the lower parts of the legs are developed during exercises with a rope.
• The skill to maintain a balance of power and a sense of rhythm is acquired when running with a rope. A person gets used to removing the foot from the cover in time and putting it in place.

No champion would have achieved good results without daily training. Only the demonstrated zeal helps in the shortest time to acquire the missing skills.

Before putting the standard

After training, we can conclude: the newly-born athlete knows how to run 1 km without training. For a period of 5 days before the start of the competition it is recommended to exclude heavy loads. You can only warm up for short distances up to 200 meters.

Morale for winning takes a key position in preparation for the race. Science established the fact of activation of internal forces after gaining confidence. The best is the runner's condition, if you practice on the path of the future test. This is how you assess your physical abilities. After this, additional efforts are made in training.

If a person wants to run a kilometer, then you need to set a goal to overcome 5000 meters. After training, the previous distances do not seem so heavy and morally easier to tune in before the responsible race. However, it is not worth much to overestimate the bar, unrealistic plans will only lead to disappointment.