running experts....

[charliebrown]

wat ur secret able to run and finish rong distance like 5, 10km?
i run like 800 m i out of breath liao....

 

[campoix]

Progression. Discipline.

 

[hotamp]

train regularly loh, there is no short cut in running .

 

[PikaPika33]

start slow
be consistence

start slow, to let yourself get used to it, and wont feel like shyt if you fail some lofty expectation, or the extra stress afterwards
you will feel good as you reach your easy goal, and want to continue to hit it, or set better goal on your next run

 

[idolcritic]

Just run 100m more each time

 

[archie7]

start slow run or jogging then increase mileage weekly

 

[charliebrown]

i increase my mileage.. 2.4 > 3 > 4... cannot make it to 5.
wonder hao people easy peasy 5 and 10 k...

 

[Can Or Not]

Google training program for beginners… once you reach a certain distance… you will be more confident to run more

 

[The_Davis]

Run 800m x 6 = 5.4km

easy right?

wat ur secret able to run and finish rong distance like 5, 10km?
i run like 800 m i out of breath liao....

 

[sales69]

Slow pace. Increase distance gradually.

Do lower limbs and core strengthening.

 

[caterham7]

wat ur secret able to run and finish rong distance like 5, 10km?
i run like 800 m i out of breath liao....

can consider interval training
https://sportsadvice.decathlon.sg/how-to-train-for-a-2-4km-run-ippt-tips

basically, run short distance, rest, then run again

failed 2.4km during NS, passed 2.4km during reservist when i checked online for tips

 

[winningeleven]

[url=https://ibb.co/P4cR7H0] [/URL]

Going to be 48 years old soon. Above is my timing that I have achieved this year . Just remb . Any run is better than no run. Even it is a short 2 to 3km. I also start slow and slowly progressed. Know your own abilities and set realistic target . I only start jogging and running more seriously after 42 43 years old.

U can start with running non stop for 20 mins and progressively add a few more minutes more . No care about the timing 1st. Once U becomes a "regular" runner. Should have no problem running 5k in 30 mins.

 

[sunnyisandsingapore]

Run almost everyday. Start from the lowest distance then slowly increase.
Last week at the gym, one young fella attempted to compete with me. While I was already running for 15 mins non stop, he immediately started running at the same speed at me, but in less than 5 minutes, he went short of breath, and almost lost balanced on the treadmill. Coincidentally, when he slowed down to walk, I increased my speed even more due to interval training, not to outrun him, but he took it personal, got angry, slammed the stop button and walked away.

 

[Laguna123]

Start slow with short distance like 2km then gradually increase your pace and distance.
Try to run in the evening for cooler weather, helps a lot. Listen to your body if not comfortable just brisk walk for start.

 

[The_Davis]

Run almost everyday. Start from the lowest distance then slowly increase.
Last week at the gym, one young fella attempted to compete with me. While I was already running for 15 mins non stop, he immediately started running at the same speed at me, but in less than 5 minutes, he went short of breath, and almost lost balanced on the treadmill. Coincidentally, when he slowed down to walk, I increased my speed even more due to interval training, not to outrun him, but he took it personal, got angry, slammed the stop button and walked away.

Treadmill I cannot run fast leh :/

 

[sunnyisandsingapore]

Treadmill I cannot run fast leh :/

Treadmill is good for controlling running.

Don't worry, if you can't run fast on it. Just start slowly and with perseverance, you will succeed.

 

[Money no have]

Run almost everyday. Start from the lowest distance then slowly increase.
Last week at the gym, one young fella attempted to compete with me. While I was already running for 15 mins non stop, he immediately started running at the same speed at me, but in less than 5 minutes, he went short of breath, and almost lost balanced on the treadmill. Coincidentally, when he slowed down to walk, I increased my speed even more due to interval training, not to outrun him, but he took it personal, got angry, slammed the stop button and walked away.

Siao lang many many.
Be glad he didnt you

 

[sunnyisandsingapore]

Siao lang many many.
Be glad he didnt you

You are correct to say siao lang many many.

There were 8 empty treadmill, and he intentionally chose the one next to me, while I was at the corner.

Initially, I thought, maybe he likes the same gender, but when he slammed the stop button with so much anger when I increased speed, I realised he was only interested to compete with me

 

[coolhead]

wat ur secret able to run and finish rong distance like 5, 10km?
i run like 800 m i out of breath liao....

Slow and steady bro.

 

[Tsoukalos]

wat ur secret able to run and finish rong distance like 5, 10km?
i run like 800 m i out of breath liao....

what's yr target distance 1st?
400m below is sprinting, anaerobic event
800 to 3000m i believe is middle distance
5000m above should be considered long distance aerobic event

training for sprinting & longer distance running is totally different. sprint is more of short burst of speed so you should be training like interval fast slow fast slow kinda speed. i saw this guy inside gym he'll push the speed to like super high & pound on it like 30 seconds before slowing down to a walk few mins later rinse repeat

longer distance say 5km which i'm currently doing just for fitness & cardio purpose. dun blow yrself flat in a hurry like @winningeleven advice.

for me i set a pace of say 9km/hr then 5 mins later up it another 0.5km/hr to 9.5 and so on but not set in stone. if i feel sheety that day i might keep it to say 9km/hr for 10 mins and add 9.5km/hr for bal 10 mins or on good days i'll be 9.5km/hr for 10 mins, 10km/hr for 5 mins and last 10.5km/hr for last 5 mins. something like tat.

stamina is not built up in 1 day so go slow & build it up slowly. running longer distance must pace yrself yr body has to adapt to the breathing & heart increase pace.

i'm not sexpert k... i only run 1x a week lol...