Once you reach the marker, increase your speed by 50%. Jog the the first stage at a normal pace. That marker you can set can be 1km or whatever point you fancy. you want to reach that personal milestone of under 9 minutes so that you can reminisce your glory days when you get old. Even an obese person will be able to complete 2.4km if he has a strong endurance.īut of course… completing 2.4km is not enough for you. 2) Split the run into at least 2 segmentsĪ long distance run is about endurance. With some training to get your body used to it, you will not succumb to tiring legs when running 2.4km sooner than you think. You probably won’t be able to keep this up throughout a marathon. The 2 main muscle groups for pushing forward when running are the calf and thigh muscles.įirst use your calf muscles to thrust you forward by utilizing the ankles, and when your calfs get tired, switch the focus onto your thighs by raising your legs higher while using more force with each step. Then their pace slows to a halt when their legs get tired.īut the next time you run learn to run using different muscle groups to push you forward. They just run and let their legs take them to the destination. Most runners don’t even think about the muscle groups they are using when running. 1) Rotate your muscle groups alternately while running You are responsible for your own actions. So really… doing it in 9 minutes is not some super-human feat.ĭisclaimer: These tricks worked for me. To put it into perspective, long distance runners in the Olympics hit 2.4km around the 6 1/2 minute mark. But really, if you apply the right tricks, you don’t have be born with superior genes to complete this feat. This can seem like an impossible task for many people who is just looking for that secret sauce. However, fitness enthusiasts (showoffs) who want to achieve the PLATINUM standard, under 9 minutes is the goal. And to achieve the gold standard for an individual’s fitness, that person usually has to get a respectable timing of just under 10 minutes. ![]() In some places, it is also a big determinant of an individual’s fitness level. In a way, it is like the interview before the job. The performance that an individual can achieve is a key evaluation factor that judges the potential of the runner. The 2.4km (1.5 miles) run is a standard across many countries in the world.
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