Runner's Forum With Polar In this workshop, learn how to pick and best utilise the right gadgets to improve your run. You'll also learn how to fine-tune your training programme in this sharing session. Registration closes September 26.
Marathon Guide Planning on conquering the marathon? We've prepared a gamut of topics from nutrition tips to getting in tip-top form so you'll be ready for race day.
Her Say: Taking Yoga Together Won't Make You Girly Joining your wife or girlfriend for yoga or dance class won't make you any less of a man, says Ana Isaac. Take her word for it, your girl will love you even more for doing so.
Her Say: Uh-Oh – She Wants A Boob Job... Whether it's cosmetic surgery or long hours in the gym, women have their own ways to find the perfect look. Us guys can play a part by simply being a caring and understanding partner, says our female columnist, Anna Isaac.
Her Say: Finding Miss Right If you're looking for Miss Right, our female columnist has this advice - Stop looking. But that doesn't mean you won't find love with that special girl.
The reason why we always flunk, or stagnate (and in many cases, steadily deteriorate) at our IPPT 2.4km runs is that we don’t train specifically for the event. Yes, slow, long runs are invaluable at building a solid endurance base for you to last the 2.4 kilometres, but they can’t teach you to run it at a faster time. The solution? Interval training.
Why Interval Training Is Essential
You need to learn how to run faster to improve, simple as that. You’re not going to be able to know how to pace yourself at a faster pace for the 2.4km (or any distance for that matter) automatically. You have to train yourself to know what it feels like to speed up. “Intervals are good because they break down the run distance into many bite-sized portions,” says Adrian Mok, endurance athlete and general manager of Polar Electro Singapore. “You’ll more likely be able to maintain your goal running pace over a shorter distance.” This is crucial, because you’ll need to stimulate your anaerobic system in order to run at a faster pace, add Mok.
Begin Slowly
Intervals are tough business, so even if you’re fairly fit, Mok advises that you engage in at least a month’s worth of long endurance runs – around three times a week – before you begin an interval session. Even then, begin slowly, with your first few interval sets done at an 800m, 70 per cent maximum heart rate effort. Aim for two to three sets on your first try, resting until you feel ready to go again. When you get fitter, go for a fixed rest time of 2-3 minutes between sets, and subsequently throw in anaerobic sets of 400m and 200m intervals. These will be intense sets, run at 80-90 per cent of your maximum heart rate. Do intervals once a week, because if properly executed, they’re intense enough to demand that length of recovery.
Start Your 2.4km Run Fast
Starting out slow for the first couple of laps in the 2.4km run might seem wise, but researchers from the University of New Hampshire notes otherwise. Eight out of 11 study participants ran their best 5km times when they ran their first mile (1.6km) six per cent faster than their regular pace. The other three runners got their best times when they ran three per cent faster than their regular pace. Runners who went out with a balanced race pace were the slowest, averaging up to 32 seconds slower than their quick-start counterparts. Although the faster participants slowed down more during the run, those who ran an even pace couldn’t make up for the time lost at the start. “For a short distance run of 10km or less, there is no time to start slow if you’re aiming for a personal best,” concurs Mok. He advocates copious amounts of warm-ups before you begin – he slow jogs for 10 minutes and does a couple of sprints (to “jumpstart” his muscles) before going for the actual run. “I’m always the nutcase who is warming up more than running the actual 2.4km!”
Dynamic Stretches For A Better Run While research has shown that static stretches before your workout can damage your performance, dynamic stretching specially targets muscles used for running. Try this pre-run routine to add some kick to your workout.
Do runners need to eat protein at all? Definitely! Time to pick up the steak knife, because a study by the International Society of Sport Nutrition found that...
advertisement
