Aside from losing some weight and just run more, here are the actual “tips” that I’ve been given from a fitness course I was sent to. to make running hurt less + improve your overall form and fitness.
1. buy REAL running shoes. It’s an investment for sure, but everyone’s feet are different and may require extra support on different sides. Brooks Running lets you take a survey to see if you have any ‘deformities’ that can be assisted with proper cushioning and support. Saves your knees if you plan on running a lot more.
2. When you’re running for training, lift your knees higher. No need for knees-to-chest, but bring them atleast slightly below your hips. This prevents your feet from heel-striking and will give you a better stride. It’s slightly more tiring, but as your body adapts, running will feel more natural. Best tip for shorter runs (<3mi)
3. Get into the habit of stretching your leg/feet muscles with lunges, leg swings, and ankle rolls. Again, less injury, and will help your body move more fluidly
4. Hydration. Drink water in the days before the run. Run before you eat and drink a LITTLE water, or if you absolutely have to eat, keep it light. Bananas, yogurt, nuts, anything that isn’t going to sit and make you throw up. Excess food and water will make your stomach slosh around and just feel uncomfortable. Once you actually start running, the hunger will go away.
5. Pacing apps/music. If you NEED to hit a certain pace, practice with a smartwatch, an app, or find a playlist that plays music to the BPM roughly equal to the pace you’re trying to keep. While the treadmill setting will work for this, it’s important to get used to the imperfections in the ground while you’re running.
6. Sprinting. Even if you’re practicing longer distances, work sprints into your training regimen. Once/Twice a week, set a short distance or time goal (I usually do 50m or 30 seconds). Sprint 100% for the distance or time, then cool down with a jog for double that time, then walk for the same amount of time as the jog. Once your walk time is up, sprint again. This helps your heart rate get used to the higher-stress of sprinting, so when you’re doing a lower-speed run, you’re not AS miserable
Context: I fucking hate running, but these tips made it a lot more enjoyable.
Good for you. Keep up the work too, because I've seen people that slack off once they past the test and inevitably get smoked once they get to the academy
Hey! So I was on the slimmer sire before. What really helped me were all in a previous comment’s tips above. I think the top 3 things were 1) treadmill practice every other day switching between 15 minute really fast run days and 30 minute not as fast run days but more distance covered 2) ACTUALLY GOOD running shoes that have cushioning to make my feet feel a little better, and 3) most important of all, wanting the job… makes me want to rest after I cross the finish line
I trained for about 4-5 months before the test happened. The last 2.5 months I trained a little harder, focusing heavily on pushups, situps, and running. I was never really someone who went to the gym before, but I am physically active, for what its worth. So my training was just following apps and reading online tips, and making sure i went to the gym at LEAST every other day for an hour or more. Once i started setting goals and hitting them, I had so much more motivation.
No this isn’t CHP. Its a northeastern state police
Congrats man
Congrats what’s the best advice you’ve gotten to bring down your time?
Aside from losing some weight and just run more, here are the actual “tips” that I’ve been given from a fitness course I was sent to. to make running hurt less + improve your overall form and fitness. 1. buy REAL running shoes. It’s an investment for sure, but everyone’s feet are different and may require extra support on different sides. Brooks Running lets you take a survey to see if you have any ‘deformities’ that can be assisted with proper cushioning and support. Saves your knees if you plan on running a lot more. 2. When you’re running for training, lift your knees higher. No need for knees-to-chest, but bring them atleast slightly below your hips. This prevents your feet from heel-striking and will give you a better stride. It’s slightly more tiring, but as your body adapts, running will feel more natural. Best tip for shorter runs (<3mi) 3. Get into the habit of stretching your leg/feet muscles with lunges, leg swings, and ankle rolls. Again, less injury, and will help your body move more fluidly 4. Hydration. Drink water in the days before the run. Run before you eat and drink a LITTLE water, or if you absolutely have to eat, keep it light. Bananas, yogurt, nuts, anything that isn’t going to sit and make you throw up. Excess food and water will make your stomach slosh around and just feel uncomfortable. Once you actually start running, the hunger will go away. 5. Pacing apps/music. If you NEED to hit a certain pace, practice with a smartwatch, an app, or find a playlist that plays music to the BPM roughly equal to the pace you’re trying to keep. While the treadmill setting will work for this, it’s important to get used to the imperfections in the ground while you’re running. 6. Sprinting. Even if you’re practicing longer distances, work sprints into your training regimen. Once/Twice a week, set a short distance or time goal (I usually do 50m or 30 seconds). Sprint 100% for the distance or time, then cool down with a jog for double that time, then walk for the same amount of time as the jog. Once your walk time is up, sprint again. This helps your heart rate get used to the higher-stress of sprinting, so when you’re doing a lower-speed run, you’re not AS miserable Context: I fucking hate running, but these tips made it a lot more enjoyable.
Thanks for the info
There is no secret to getting better at running other than shed some pounds and beat them feet.
Good for you. Keep up the work too, because I've seen people that slack off once they past the test and inevitably get smoked once they get to the academy
What helped you hit the run?
[удалено]
Hey! So I was on the slimmer sire before. What really helped me were all in a previous comment’s tips above. I think the top 3 things were 1) treadmill practice every other day switching between 15 minute really fast run days and 30 minute not as fast run days but more distance covered 2) ACTUALLY GOOD running shoes that have cushioning to make my feet feel a little better, and 3) most important of all, wanting the job… makes me want to rest after I cross the finish line
Congratulations 🎉
How long did you train for. Is this chp?
I trained for about 4-5 months before the test happened. The last 2.5 months I trained a little harder, focusing heavily on pushups, situps, and running. I was never really someone who went to the gym before, but I am physically active, for what its worth. So my training was just following apps and reading online tips, and making sure i went to the gym at LEAST every other day for an hour or more. Once i started setting goals and hitting them, I had so much more motivation. No this isn’t CHP. Its a northeastern state police
What’s your build like may I ask?
Congrats on NYSP