2.4 km Running Tips

saintboy SG

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]

Duke Law SG

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.

Gian Png_Scholesy18 SG

its always good to have some sort of competition….

Gary25 SG

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...

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 Wink

wuming78 SG

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. Wink

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!

NeonTetra SG

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?

Gary25 SG

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....
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

NeonTetra SG

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….....

wuming78 SG

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.

Gary25 SG

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....
even if u drink enough water before the run, im sure u will still feel dry in the mouth during or after the run....

NeonTetra SG

i see…..i prefer to catch my breath using mouth coz its faster and more air.

sha SG

maintain 1m 20s per round

then last lap, whack

u can clock 8min & below

gd luck!

Parka SG

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.

saintboy SG

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. Laughing

Gary25 SG

u were talking abt mental strength a sec ago? Mr. Green

MooKu SG

Can run backwards or not? Mr. Green

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.

Laughing

wuming78 SG

best if u can sleep-run rite? Mr. Green

Gary25 SG

do u know u are weird? Shocked Shocked Mr. Green

MooKu SG

ooooi! omigawd haha not all the way ok. of course whoever runs the entire 2.4km backwards is a weirdo. Rolling Eyes

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. Razz

SingaporeMacross SG

lol later knock into people Mr. Green