2.4 km Running Tips
-
Just wondering if there are any experienced runners here who can share some tips so that i can get a gold a napfa. Don't wanna go ptp man. I'll share some of the few tips i have found useful for myself.
1. Take large strides when you run. Don't just focus on running. Focus on covering as much distance in a step as you can.
2. Take in large and deep breaths. Not mandatory but i always inhale twice successively with 2 steps and exhale on the consecutive 2 steps and repeat.
3. Keep a good posture, relax your hands, don't clench your fist.
So far these are all i know. I'm not a good runner yet. SO might wanna hear from some 9 min or 10 min runners in 2.4km run.[/img] -
Here's a couple that helped me,
2.4 is as much of a test of mental strength as it is a test of physical endurance.
Always fix your eyes on the furthest possible point ahead, be it a tree, a car or any object. It helps to keep you mentally objective and also prevents your head from dropping. Keep some sort of rhythm going inside your head to prevent your brain from going to sleep. -
its always good to have some sort of competition....
-
im no gold runner....but i prefer to look at the ground as i run....if i look up i am reminded of how much more distance i have to cover before the end of the run....that can be detrimental to ur mind...Originally posted by Duke Law:Here's a couple that helped me,
2.4 is as much of a test of mental strength as it is a test of physical endurance.
Always fix your eyes on the furthest possible point ahead, be it a tree, a car or any object. It helps to keep you mentally objective and also prevents your head from dropping. Keep some sort of rhythm going inside your head to prevent your brain from going to sleep.
instead, by looking down, i dun concentrate on how much more i have to run...tell urself that every step u take now = one less step needed and one step closer to ur goal (the finishing line).....of cos u must try and maintain ur strides as not to fall back....
up to the individual
-
i believe in using a constant pace and breathing right from the start, and having someone shout the timing for one round (if using track) is useful. usually for the first few rounds would like to keep around 1 min 30 s. too fast o cos no good. have someone infront of u to chase oso good. 5th and 6th round usually tired liao and tts where the mental comes in to tell urself its ending soon, and u r going for the award. sprint the last 100-200 m.
tts how i got my gold.
oh btw, the 20min break between the static stations and the 2.4 run is not for u to rest, but to warm up for the run. make full use of it! -
true....dont remind urself of the distance covered.....keep a regular pace and take large breaths....wat else? any tips on wat to do prior the run? like drink how much water...wat kind of warm ups etc? attire?
-
i dunno abt the rest....but wat i know is that u shld not drink too much water before the run.....just asking for stitch trouble....Originally posted by NeonTetra:true....dont remind urself of the distance covered.....keep a regular pace and take large breaths....wat else? any tips on wat to do prior the run? like drink how much water...wat kind of warm ups etc? attire?
just sip a few sips to hydrate ur body and wet ur mouth....the real drinking is after the run.....AFTER u have regained ur breath and have cooled down -
but if dont drink enough halfway thru the run will experience dry mouth leh....i usually jog in a park and don bring water bottle...so wat happen after the whole thing? thirsty like siao........
-
30 min b4 the ippt drink more. but in betw the static stations and b4 the run jus drink abit. breath through your nose but keep your mouth slightly open. do proper warm up! the saf standard warm up is good enuff. very important.. and do warm up of the legs and the body during the break after the static stations b4 the run, but o cos dun tire urself out! wear loose attire. tighten ur shoelaces. realli.. nothing u wear should start to bother u when u r running.Originally posted by NeonTetra:true....dont remind urself of the distance covered.....keep a regular pace and take large breaths....wat else? any tips on wat to do prior the run? like drink how much water...wat kind of warm ups etc? attire? -
dry mouth is cos u either inhale or exhale thru ur mouth...which makes it dry....which is natural cos its easier to get that much more oxygen (which u really need) thru ur mouth than ur nostrils....Originally posted by NeonTetra:but if dont drink enough halfway thru the run will experience dry mouth leh....i usually jog in a park and don bring water bottle...so wat happen after the whole thing? thirsty like siao........
even if u drink enough water before the run, im sure u will still feel dry in the mouth during or after the run.... -
i see.....i prefer to catch my breath using mouth coz its faster and more air.
-
maintain 1m 20s per round
then last lap, whack
u can clock 8min & below
gd luck! -
Just run as fast as one can.
Big strides constant breathing.
Normally last few laps will slow so have to make up for it by starting fast at first. -
I think the mental strength part is a big factor too. ALot of times i feel so tired just running halfway, but i just keep telling myself that just a bit more. And not knowingly you can just run a little bit more and a little bit more till the end.
Oh yeah i agree about the drinking less water before you run too. Drinking too much will really give you stitches. Xiong ah one lap 1 min 20 secs! 1 sec have to leap by 5 metres leh! your leg must be super long to do that.
-
u were talking abt mental strength a sec ago?Originally posted by saintboy:I think the mental strength part is a big factor too. ALot of times i feel so tired just running halfway, but i just keep telling myself that just a bit more. And not knowingly you can just run a little bit more and a little bit more till the end.
Oh yeah i agree about the drinking less water before you run too. Drinking too much will really give you stitches. Xiong ah one lap 1 min 20 secs! 1 sec have to leap by 5 metres leh! your leg must be super long to do that. 
-
Can run backwards or not?
Mister MooKu used to run her 2.4km backwards. It's actually faster and easier you know! Or I would close my eyes for a while when running. Somehow it just takes the weariness out of running away for a while. -
best if u can sleep-run rite?Originally posted by MooKu:Can run backwards or not?
Mister MooKu used to run her 2.4km backwards. It's actually faster and easier you know! Or I would close my eyes for a while when running. Somehow it just takes the weariness out of running away for a while. -
do u know u are weird?Originally posted by MooKu:Can run backwards or not?
Mister MooKu used to run her 2.4km backwards. It's actually faster and easier you know! Or I would close my eyes for a while when running. Somehow it just takes the weariness out of running away for a while. 
-
ooooi! omigawd haha not all the way ok. of course whoever runs the entire 2.4km backwards is a weirdo.Originally posted by Gary25:do u know u are weird? 
i used to run with friends.. then we'd like, get all funny and run backwards waving to the pple behind for a short while.
-
lol later knock into people
-
Haha, i suppose one of the suggested tip is to run backwards when you are feeling tired? I will try that one day if i feel like being lame suddenly.
Yeah Gary25, i really don't have long legs mah.... lol.... yeah its not impossible, 1 sec to cover 5 m. Maybe i'll just tell myself, leap 5 metres leap 5 metres when i run next time! -
4 me, i try 2 keep up behind the fastest runner, den i pace his footsteps.. like when he step wif his left i aso follow.. like marching liddat..
den when gonna finish chiong n hope 2 win him..haha.. -
I guess we all have our own preferences, doesn't really matter as long as it works for you. Get the gold, and for those in the army, get the money.
-
"1 sec have to leap by 5 metres leh! your leg must be super long to do that." actually ur legs dun haf to be super long to run 1min 20sec per lap. imagine if u r running 100 metres at 13 sec for eg....it does not mean dat u will leap bout 7.5m in 1 stride (unless u r a giraffe ). it's juz dat de no of strides or steps dat u haf covered in dat 1 sec is much more. it is not ideal to use 2 large a stride, ur thigh muscles will tire out quickly....neither r small strides gd....in which will tire out ur hamstrings faster. juz maintain a slightly larger stride length. try not to kick ur legs back to high at de end of de strides as they will oso fatigue ur hamstrings. my trick is to aim for a target lap time (if u r using a track) for every lap. try to stick to dat lap time, till de last lap where i will try to sprint for de last 150m.
other forms of exercise like cycling oso helps to improve ur 2.4k run. ride at a relatively high intensity for bout 30 mins. it will help to maintain ur knee lifts when u r getting tired. cycling improves mental endurance....juz ask de tour de france pple -
Try Interval Trainings b4 attempting the 2.4km, it will give u a insight on how fast u need to go per round and How ur breathing rate shld be ....
Do proper warm-ups to losen the muscles , if not u will be easily injured.