Here are some tips from a seasoned runner,
1) Warm ups are very important..
2) drink a litre 30 mins before you start.
3)when you start, jog slow at a pace, coordinate yr breathing with
ya steps.
4) when u breathe in, make sure you can hear your breathing.
5) get a waistband to wipe perspire if u perspire buckets.
6) get a small towel, wet it but not like a wet towel, justly
moist.
7) sling the towel across ya shoulders for the first 1 to 2km, then
when u get tired, put the towel over ya head and run. (n.b., towel
must be off light materials). (the towel acts as an layer to allow
faster evaporation of excessive heat and moisture.
run fast at some intervals, as in 100 steps, 10
steps fast etc...
9) do not look far or on the ground, both are pschologically
inducing, instead have your mind do some thinking, ex: happy times
with gf, what u did which made you happy (remember: happy stuffs).
If not, try counting, 1 to 100, then adding a noun in on the next
100 (ex: 1 car, 2 cars), follow by the melting pot (items u favour,
ex: 1 lexus, 2 tits, 3 ladies etc...). ya mind will be shut out of
fatigue soon enough.
10) if possible, have company, running causes anxieties which with
say, frens, introduces emotional sharing (i.e., same plight, he
can, i also can)
11) distance yrself however, at least 5m away from ppl u are
jogging with
12) when you're tired, slow down, look up into the skies, this
induces parallel rigid spinal homeostastis, bringing a balance to
you body, brain induces dopahmines which will help regain
vitality.
13) when nearing, u might wanna dash, my suggestion is to take 20
and 10.
paced 20 steps, fast 10 steps , then paced 10, fast 20 so forth,
repeating
These are just a few examples how to manage ya 2.4km.
I have been running 5km 5 times a week, even after work.
