Running training seems to be the biggest road block that holds most applicants from getting to the required level to be able to pass the fitness test. These 5 tips will assist in you in getting more out of each of your running sessions. 1. use a known trackTaking the time to measure out a track you're going to use before commencing the running training has shown to provide better running results than someone who uses a smart watch to constantly check the distance. To do this you can use a map measuring tool and get a rough idea of the track you wish to use for your upcoming running session. For the purpose of this activity let's create a 400m track for your 400m intervals. If you create a 400m loop you may even be able to use it for your 800m, 1200m, 1600m, 2km and 2.4km runs. After you've created a rough track using the above tool you can then walk the track before your running session using an app such as Strava to get the exact distance. Once you've marked your exact track then you are good to go. Check the video below to help with creating a rough track: 2. USe a stop watchPut your hand up if you've been distracted by your phone or smart watch during a training session before? Yeh, you know who you are! If you have a phone or a smart watch then put flight mode on and just use the stop watch and cut everything else away. Using a standard digital timer or watch is the way to go for your running. After you've measured out your known track then just use your stop watch for each run/rest interval. In line with this avoid using a rolling count. Break each interval down into run period and rest period. As a beginner runner it's important to break down your training into something tangible. You want to be aiming to improve your average each time you run. With a rolling count it's difficult to gauge an average and get a proper visual of your results. Using the following running session as an example here are examples of what to do and what not to do: 400m run 2min rest x 6 What to do (start, stop, reset): 1) 400m: 1:47 rest 2mins 2) 400m: 1:49 rest 2mins 3) 400m: 1:51 rest 2mins 4) 400m: 1:46 rest 2mins 5) 400m: 1:49 rest 2mins 6) 400m: 1:48 What not to do (rolling count): 1) 400m: 2:11 2) 400m: 4:23 3) 400m: 6:35 4) 400m: 8:46 5) 400m: 10:58 6) 400m: 13:10 Start your timer at the start of the run, stop when you finish, restart the timer for your rest period, record your result, stop the rest timer and get ready to go again. 3. RUN WITHOUT headphonesYou won't be able to use your headphones while you are at basic training or the academy so if you need them to motivate you now then you are going to be found wanting when you don't have access to them. The main reasons for training without them are:
4. avoid using the treadmillTreadmills aren't the enemy, they just aren't appropriate for what you want to do at this point in your life. Treadmills are good for:
5. control your restSay you're meant to do 3 x 8min intervals for your running session today. If you have to walk during your intervals because you simply can't run consistently for the allocated time and need to take a rest then that's ok. Be strategic about it though by controlling how long you rest for. Say you've run for 3 minutes and need to walk for a bit then break that rest down into a certain amount of time before running again. Here are some examples:
It's ok to rest. But be realistic about it. Running for 30 seconds and then walking for 2 minutes ain't gonna get you to where you need to be. conclusionRunning training can seem like the biggest hurdle to overcome when training to pass your fitness test however by implementing some strategies around the sessions and staying in control of the rest will help you to work through those blocks and get you to where you need to be.
If you require some specific guidance around improving your running ability to pass the beep test then don't hesitate to join our highly successful online training here.
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