How to Run 10 km Below 1 Hour

How To Get Fit For A 10k Run

To day i am show you How to 10k run below 1 hour
easy Are you out of shape and would like to get into shape with a good cardio workout? You can make this work if you are in otherwise good shape. Yes you can improve your heart health. Yes, you can couch to 10k race.

How to Run 10 km Below 1 Hour

How to 10k run

One thing to remember is that you don't necessarily have to own expensive equipment in order to get a good cardio workout. You do need a lot of determination, especially if in the past you have been a couch potato. You cannot go run for two minutes and then head

back to the couch and expect to get the workout that you wanted. Perhaps the most difficult thing is to enforce discipline on yourself. So, you will have to organize this and set aside enough time in the day to get it done.

If you are really out of shape it would be a good idea to start with a low impact exercise, especially walking. Taking a brisk, quick walk for about a half hour every day will work wonders in building up your cardiovascular system. If 30 minutes is too much, then try something like ten minutes and then add a minute or two per day.

You may wish to get your doctor's recommendations on how much and how soon, especially if you have health problems to start.
Another thing you can do is to change certain habits that you may have formed, like taking the elevator instead of the stairs. Going up several flights of stairs every day at work can help. Do you live near

a grocery story and don't need much in the way of groceries? Consider walking there or take a bike.Even tapping your toes while at your desk can burn a few calories which is also important. A cardio workout will not be as effective if you are overweight so attention to this is important. You may wish to go to a nutritional specialist to get on a slim down diet.

So if you are confident that you can move to the next step, then you need to choose what kind of exercise and equipment to use. Some may prefer not to purchase any equipment and that is OK because there are exercises that you can do which are both effective and require little more than some good exercise clothes and shoes.

One such exercise is the common jumping jack. Starting with your arms down at your sides and feet together, jump up a little, spreading out your legs and sweeping your arms in an arc until your hands slap, then reverse it with your hands slapping your hips and feet back together. This common exercise is a little higher impact than is walking but is safe for most reasonably healthy people to do.

Another common exercise that requires no equipment is the pushup, which gives you both a cardio workout and strengthens your arms for 10k run. Get down on your toes and hands below your shoulders and your back straight and go up and down. Two lesser

known variations of this are the reverse triceps pushup, which is the same except that your hands are placed together so that the thumbs and fingers touch, and a similar exercise pushing yourself up and down using an arm chair. .

Jogging  course is a very popular exercise but does take its toll on legs and feet. It is a very high impact workout but if you are determined to 10K run  race you will of course want to start jogging. You will need breathable clothes, good shoes that support your feet and a good place to jog that is safe. Jogging in the street is never a good idea. You will have to decide what is best for you though we have all seen joggers and most wind up doing it on the sidewalk.

Incremental cardiovascular workouts are the key to your success. If you are reading this then chances are you are no athlete and thus can benefit from advice. As you advance, improving your stamina a little a day, you may wish to make things a little tougher for

yourself. Instead of jogging on the straight and level, try jogging uphill, or using a bicycle uphill too. This will give you the “burn” and you will know that you are building muscle. Building muscle requires good nutrition, and protein shakes and drinks can help replenish your body's reserves as the continued exercise, while beneficial, will deplete certain things in your body.

Many professional athletes train up in the mountains. The reason is that with the thinner air on the mountain it will force their cardiovascular system to adapt and build more capacity when they train. Let's say you went up in the mountains and exercised and got fit. When you get down to your regular altitude you will be able to run faster and farther than you ever could imagine.

Now you will need to find a race to join, but that should not be all that hard. Many people do this not for prizes and glory but for charity, taking pledges from people and donating the money to a good cause. Not only will others benefit from your altruistic desires, but you will too. You will be in better health and enjoying life more than you ever were sitting on the couch. Yes, you can 10K run.

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