Find a steep hill in a safe area near you. Make sure it’s at least 80 to 100 meters long. Start at the bottom of the hill and run up it at a consistent and fast pace. Then, slowly jog back down. Start slow. Do hill training once a week, engaging in 4 to 5 repetitions. Gradually work your way up to 8 to 10 repetitions. Do what feels right for your body. When 4 to 5 repetitions begins to feel easy, add one or two more.
To do a squat, stand with your feet hip-length apart and your arms at your side. Lower your body as far as you can by pushing your hips down and bending your knees. Make sure that your toes are not pointed out, your knees do not come over the front toes, and your lower back is not arched. [4] X Expert Source Melody Sayers, MS, RD, NASM-CPTRegistered Dietician & Personal Trainer Expert Interview. 6 May 2020. Raise your arms for balance. Pause for a moment and then lift your body back up. [5] X Research source To do a lunge, stand with your upper body straight and your shoulders held back. Step forward with one leg and bend your knee and lower your hips. Keep lowering until both knees are bent at a 90-degree angle. Then, keeping your weight in your heels, push yourself back to the starting position.
Take some time just before you start to run. After putting on your running gear, take a seat for a moment. Close your eyes and imagine. Make sure to use all your senses. Think about the smells and sounds you’ll hear outside. Imagine how your body feels during a run. Think about the sensation of sweat and the dry taste in your mouth. Think about the smells of cement or the nearby woods you run past. Imagine finishing the run in record time. Imagine pushing yourself without faltering or growing tired. Then, once you’ve finished visualizing, exit and take on your run.
Strive for one 30 to 45 minute run each week. Make time for a run of this length in your schedule. You do not need to push yourself to run at extraordinary speeds during your longer run. Strive for a steady, sustainable pace. The point here is to build up endurance.
To start, spend 5 to 10 minutes warming up with a brisk walk or a slow jog. When you start running, go at your regular pace for a certain distance or time period. There are no set rules for interval training. You can try running at a regular pace for 400 meters, and then speeding up for 100 meters. You could also try jogging at a steady pace for 4 minutes, and then pushing yourself as hard as you can for one minute. Continue switching between steady paces and quick paces for the normal length or time of your run.
Make sure you choose a safe area to run. If you’re running after sunset, make sure to wear bright colors so you’re easily spotted by drivers.
To start, walk for two to five minutes. Then do a slow run for about half a mile, taking frequent walking breaks. When you begin running, go slowly for the first 10 steps to help your body warm up. Then, increase to your regular pace.
