how to pass 2.4km run?
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Use the army marching chant method, but faster paced.
Goes like this:
Left right left right left right left, left left left right.... add army songs if u like (then repeat)
Then as u job, enjoy the scenary. Tell yourself your pace must be constant thoughout the 2.4km, die die lun constant pace for about 11mins then u should be able to enjoy the rest of the year.
But of coz if u feel like fainting, u better stop on the spot becos i dont wan read another NSF or NSman dies during IPPT becos thats plain stupid and wasting of life.
One last way is to migrate like what a forumer said.
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Originally posted by Dejomel:
Best way to get better at running?
Run more.
Try doing circuit training.
Run 3 x 800m circuits- with a 5 minute break in between each set.
Get each of the three 800m runs below 3 minute 30 seconds.
And personally- I find that drinking lots of water (like A LOT) the night before a run really helps in preventing stitches and dehydration.
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Hope this will help you.
Since you have done army, I would assume that you would have passed the 2.4 in your younger years.
One of the things that you might want to consider is that your body needs to be conditioned to be able to take the strain for the 2.4km run. So if you do not have a regular exercise routine, you might want to start with shorter distances & make sure you know your limits.
Jogging will not give you the time needed to pass the 2.4 run.
You need to develop a wider stride that you are comfortable with, but still at a relaxing pace. When you look at how good long distance runners do it, they look as if they are brisk walking, and they have very wide strides with their legs slightly above the ground and their breathing is very slow & consistent. Relax you hands and use them to give you momentum forward.
So you would need to breathe in through your nose and out through your mouth. And if you find that you are breathing in & out from your mouth, it means that you can't go very much further.
Lastly, when you feel you can't go any further, make sure you open up your stride and sprint the last 50 to 100m, and do not stop but continue walking when you reach your finish line until your heart beat slows down. ( Please don't do this if you have not been exercising regularly and eating well !!! ) - this sprint will definitely improve your timing in the next run because you are breaking the limit that your body can take. Make sure you stretch well before and after runs. Set targets for yourself, may be run 2 rounds and sprint 100 m and then progress to run 3 rounds and sprint , then 4 rounds and sprint....
You will find that it may seem harder to have bigger strides initially & may take you some time to feel comfortable with the bigger strides but this change will give you better breathing to cover longer distance & better timing too.
This is the same concept with swimmimg free style, you need to stretch your hands & reach further forward to strengthen the muscles of your arms to be a good long distance free style swimmer. And because you are reaching forward, it gives you more time to take slower & deeper breaths, but if you have small strokes, you would need to breath faster and will run out of breath after 1 to 2 lapse.
May be you can consider swimming or cyclying to improve your breathing, becasue running can have a higher risk to injury to our legs as we get older.
Lastly, when you are running, just think of something else when the pain comes, like an encouraging phrase, as for me I would repeat this in my mind constantly" I can do all things through Christ that strengthens me"...
Not sure if this will help you. I am not a professional trainer, this is just my personal method.
All the best, and hope you pass your 2.4 soon.
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I just passed my ippt last month. Gotta say its getting harder every year. I barely make it.
And the worst thing is my timing just get worse and worse.
Last time i can run 9mins + NSF. then 10 mins plus, then 11, then flunk, fail. Go RT, i keep training and training. Then just scrap thro with 11.30 last year and this year 11.50.
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Originally posted by Rock_Sugar:
Date you? I rather date Pakistan, India or Africa woman than date you. I leave you to my dog, he's still single by the way. Sorry ah, for being too harsh becoz you provoke me first. Anyway, you challenge me right? I better in breakdancing, perhaps if you think you're better, I'll give you whatever you ask for. :)
fyi Miss Angola won Miss Universe okay. -
eat banana before you run, it helps your stamina and energy levels. bring bananas along when you are about to run 2.4km
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Originally posted by HyuugaNeji:
I just passed my ippt last month. Gotta say its getting harder every year. I barely make it.
And the worst thing is my timing just get worse and worse.
Last time i can run 9mins + NSF. then 10 mins plus, then 11, then flunk, fail. Go RT, i keep training and training. Then just scrap thro with 11.30 last year and this year 11.50.
how old r u now?
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Originally posted by Rooney9:
eat banana before you run, it helps your stamina and energy levels. bring bananas along when you are about to run 2.4km
I like to eat bananas.
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Originally posted by Dalforce 25:
I like to eat bananas.
good. footballers are usually given bananas to eat after a workout. there is a reason why they are given bananas to eat
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Originally posted by Rooney9:
good. footballers are usually given bananas to eat after a workout. there is a reason why they are given bananas to eat
Those body builders also like to eat banana. Banana is a good fruit, it is not a bad food.
But too much no good.
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there is no short cut to anything if u want to succeed. do the hard way ie jog everyday for at least 30-45mins and also swim, helps to build up the stamina.
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Beware of those rotten banana. Cannot eat. Outside the skin looks nice, but inside rotten.
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Originally posted by Dalforce 25:
Beware of those rotten banana. Cannot eat. Outside the skin looks nice, but inside rotten.
u how old? no nee do reservist?
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Originally posted by Rooney9:
u how old? no nee do reservist?
Still got a few more years to go leh before MR.
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angel7030 He is just asking for kind advice. Instead of offering a helping hand, You as a girl who has never gone through NS talk shit? Not everyone is a runner.
Seriously you are one of those typical bimbo girls who give SG girls a bad name. You should seriously look at your profile photo properly. With this kinda attitude and looks, i wonder which guy would want you. He must be either dumb or desperate.
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Inhale through the nose, exhale through the mouth.
3:2 ratio.
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If your health permits, you can try HIIT. Read the thread at
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All said, in the end, there is no short cut, no magic pill, no tricks.
Just train up for running.
"Run, Forest, Run!"
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If you run very fast, you will not fail.
Really.
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running is bad for mind and lowers brain activity though it might grow a single brain cell after running 20km.
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Originally posted by charlize:
If you run very fast, you will not fail.
Really.
he might just end up fainted on floor at finishing line like most people . -
I'd recommend starting out at a comfortable pace in the beginning, and pick up the speed after the first minute. As for myself, i've noticed that i manage to clock shorting timings if i pace myself throughout the run, sprint to the best of your ability nearing the end of the run. All the best!
And rememeber, the best way to improve your run times are to keep running throughout the week! The more you run, the better you get at it!
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Originally posted by Hitman Factory 1:
he might just end up fainted on floor at finishing line like most people .But still pass, right?
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Originally posted by charlize:
But still pass, right?
but hey, if the tag is not being scanned before he passed out, all wasted also what. -
watch.....
(for tips)...