Improve IPPT Score
Long Slow Distance Runs
Improve your IPPT Score.
Are you looking to boost your endurance and excel in the IPPT exam? Long slow distance (LSD) runs are a valuable training method to build endurance and improve your aerobic capacity.
The Benefits of Long Slow Distance Runs:
Long slow distance runs are an essential component of endurance training. By performing longer runs at a slower, steady pace, you train your body to efficiently utilize oxygen, enhance your aerobic capacity, and build the endurance necessary to sustain prolonged physical efforts. The benefits of LSD runs extend beyond cardiovascular fitness, as they also improve mental resilience, discipline, and the ability to push through fatigue. By incorporating LSD runs into your training routine, you will be better equipped to excel in the IPPT exam’s endurance-based components.
Mastering Proper Long Slow Distance Run Form:
Warm-up: Before embarking on an LSD run, warm up with dynamic stretches, light jogging, and mobility exercises to prepare your muscles and joints.
Pace Selection: Set a slower pace compared to your regular training runs. The emphasis should be on maintaining a steady, conversational pace where you can comfortably hold a conversation while running.
Proper Breathing: Focus on deep, rhythmic breathing to ensure efficient oxygen intake. Breathe in through your nose and exhale through your mouth, allowing your lungs to expand fully.
Relax and Conserve Energy: Maintain a relaxed running form, with a slight forward lean, relaxed shoulders, and a fluid stride. Avoid overstriding and excessive tension in your upper body.
Hydration and Nutrition: Stay hydrated throughout your LSD run, especially during longer distances. Consider carrying a water bottle or planning water stops along your route. Fuel your body with a balanced diet before and after your run to optimize performance and recovery.
Sets and Reps Combinations:
Beginner Level: Start with a 30-minute LSD run at a steady, conversational pace. Gradually increase the duration by 5-10 minutes each week, building up to a target distance or time that challenges you. Aim for one LSD run per week.
Intermediate Level: Perform a 60-minute LSD run at a steady pace. Increase the duration by 5-10 minutes every 1-2 weeks, gradually building up to 90 minutes or longer. Aim for two LSD runs per week.
Advanced Level: Challenge yourself with 90-minute to 2-hour LSD runs. Gradually increase the duration as your endurance improves, aiming for 3-4 LSD runs per week. Consider incorporating occasional longer runs (2.5-3 hours) to further enhance your endurance.
Impact on IPPT Performance:
Incorporating LSD runs into your IPPT training regimen provides a multitude of benefits. By focusing on endurance development, LSD runs help you build the stamina required to excel in the IPPT’s endurance-based components, such as the 2.4 km run. Through regular LSD training, your aerobic capacity improves, allowing you to sustain a steady pace over longer distances. Additionally, LSD runs enhance mental resilience and discipline, equipping you with the mindset to push through physical fatigue and maintain your performance throughout the entire IPPT exam.
If you are looking for additional guidance in your training, be sure to enquire for PT services.