Author:
Mark Sanchez
Date Of Creation:
7 January 2021
Update Date:
17 May 2024
Content
In order to pass the physical training exam, preparing to enter a military institute, cadets need to pass the standard - 3 km run. Perhaps you are one of those struggling to complete this task. Follow the tips below to improve your 3K running time.
Steps
1 Run every other day. This will make running a habit in your life. This simple tip will improve your heart rate, help you lose weight, increase stamina, and relieve you of pent-up stress. Running every other day also gives your muscles time to recover. 
2 Buy sneakers that match your foot size and bone structure. In addition, it will not be superfluous to change your shoes every 6 months. Write the date of purchase on the sole of your shoes. 
3 Warm up on your days off. Don't warm up right before running. When you run, your muscles stretch naturally. 
4 Try to stay hydrated. The last thing you would like to do is fall in the middle of a run. 
5 Get enough sleep. This is vital. 
6 Run long distances to develop endurance. One day when you run, run 8 km. 
7 Sprint will improve your speed. Try sprinting 400 meters at a time. Do the approach four times and write down the result of each round. 
8 Keep a running log containing the date, time, and location. This will allow you to see the progress you have made towards your goal. 
9 Set a goal. It is very important. Tell yourself what time you need and train before that time. 
10 Be patient with yourself. You will have both good days and bad days. Improving times won't happen overnight. Just run and the results will not be long in coming. 
11 Find someone to run together. Encourage each other. 
12 Something important you can do is visualize your goal being achieved. You will become what you think about. Imagine how you have completed the standard of the running exam and have already entered the university. Mind is the key to success ...
Tips
- Stay highly motivated. Without motivation, you are doomed to fail. Dig deeper into yourself and you will discover the strength and motivation you need to be successful.
- When exercising, develop a regular breathing pattern that works for you. Stick to it while running. Talking while running can lead to side pain. Breathe in and out as deeply as possible without feeling discomfort. If you start to choke, try to slow down and relax.
