Before passing the standards, it is recommended to familiarize yourself with the question: how to run 1 km without preparation? To keep within the required period of time, it is necessary to achieve a balance of applied forces and energy conservation. It is not so easy to come first, as it seems to many at first glance. Running is not enough; you need to do it right.
Competent training
The winners of the championships know better than others how to run 1 km without preparation. They can tell you how to hold your back, rearrange your feet and move your hands. Having achieved a balance of power, you can stretch not only the specified standard without shortness of breath, but also go longer distances.
There are several key points to increase body stamina:
- It is important to perform the correct movements while running. These include the position of the arms, legs, back, pelvis, foot movement.
- You need to master the method of sports breathing.
- Training is the basis for building correct posture during accelerations.
- The body must receive energy, and therefore choose a balanced diet.
It is recommended not to forget the important part of training - this is a warm-up before running. Hot muscles are more malleable to intense work. If this is not done, the next day severe pain and stiffness of the body will appear.
Principles of Endurance
Not everyone understands how to quickly run 1 km without preparation and not get tired. At the start, they begin to accelerate quickly, giving all their best, which leads to shortness of breath and loss of strength. Professional athletes recommend starting to gain maximum speed at the start, the jerk lasts no further than 100 meters, then slow down.
A quick start facilitates the task of the runner, such a maneuver helps to stay in the stream of the mass race. Indeed, it is easier to overcome distances when there are few opponents ahead. Overtaking ahead of rivals going smoothly, without sudden acceleration.
Before the finish for 300 meters, you can add a little speed. However, it is necessary to pay attention to the remaining forces, so as not to fall a few seconds to the end line. How to run 1 km without training? This becomes more clear with daily attempts to test their capabilities on time. Morning workouts help to understand what the body is capable of, and make timely adjustments before the crucial day.
Professional approach
How to run 1 km without training? Follow these guidelines:
- Back - make sure that it is even.
- Feet - each new step takes place so that the person touches the sole at the level of the center of gravity. Contact with the coating occurs by the roll method: from heel to toe.
- Feet - The swing range should be maximum. So, achieve the required acceleration using the laws of physics. At the base, the calf muscles act as springs. If you follow the natural movements, it is easy to select a pace of running at which only horizontal acceleration is applied. The remaining movements are carried out automatically.
- Hands - it is recommended to place them at an angle of 90 degrees, moving them only in the shoulder joint.
The body is slightly tilted before starting to move. A person feels how he wants to move forward. After observing each point, even an inexperienced athlete can easily figure out how easy it is to run 1 km without training.
Pros of learning the technique of movements
The goal of the exercises is to develop only the necessary movements, without wasting energy. As a result, it becomes clear how easy it is to run 1 km without preparation. By increasing the efficiency of energy consumption, a person can overcome a kilometer without fatigue. The right approach to movement helps keep the tendons and ligaments healthy. And after a sudden load, a minimum recovery period will pass.
Hone their skills required by people rarely involved in physical education. The best athletes use the principles of natural running when a person does not try to exceed their physical performance. It is enough to approach the issue from the right side, and the next endurance test does not turn into a punishment.
Breathing technique
To understand how to quickly run 1 km without preparation, 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 in the sequence of inhalation / exhalation.
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 prevent a lack of oxygen from strength training. It is not recommended to select the frequency of lung contractions, it is necessary to allow the body to choose it naturally.
Training
To know how to correctly run 1 km without preparation, conduct daily exercises to develop the following skills:
- The correct setting of the foot occurs while running barefoot or when training on a scooter.
- Activation of the gluteal muscles is carried out during daily training running a short distance.
- The development of the correct body position occurs during the exercise: running in place with fixing 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 legs are developed during exercises with a skipping rope.
- The skill to maintain a balance of power and a sense of rhythm is acquired when running with a skipping rope. A person gets used to take the foot off the cover in time and put it in place.
No champion would have achieved high results without daily training. Only zeal shown helps in a short time to acquire the missing skills.
Before passing the standard
Having trained, we can conclude: the newfound athlete knows how to run 1 km without training. It is recommended to exclude heavy loads for a period of 5 days before the start of the competition. You can only warm up at short distances up to 200 meters.
The moral attitude to win takes a key position in preparation for the race. Science has established the fact of activation of internal forces after gaining confidence. The best condition will be the runner if you practice on the path of the future test. So there is an assessment of their physical capabilities. After that, 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 difficult and it is morally easier to tune in before a responsible race. However, it is not worth raising the bar much; unrealistic plans will only lead to disappointment.