10 Tricks To Help You Run 2.4km/1.5miles In Under 9 Minutes

The 2.4km (1.5 miles) run is a standard across many countries in the world. The performance that an individual can achieve is a key evaluation factor that judges the potential of the runner. In a way, it is like the interview before the job.

In some places, it is also a big determinant of an individual’s fitness level. And to achieve the gold standard for an individual’s fitness, that person usually has to get a respectable timing of just under 10 minutes.

However, fitness enthusiasts (showoffs) who want to achieve the PLATINUM standard, under 9 minutes is the goal.

This can seem like an impossible task for many people who is just looking for that secret sauce. But really, if you apply the right tricks, you don’t have be born with superior genes to complete this feat.

To put it into perspective, long distance runners in the Olympics hit 2.4km around the 6 1/2 minute mark. So really… doing it in 9 minutes is not some super-human feat.

Disclaimer: These tricks worked for me. You are responsible for your own actions.

1) Rotate your muscle groups alternately while running

Most runners don’t even think about the muscle groups they are using when running. They just run and let their legs take them to the destination. Then their pace slows to a halt when their legs get tired.

But the next time you run learn to run using different muscle groups to push you forward.

The 2 main muscle groups for pushing forward when running are the calf and thigh muscles.

First use your calf muscles to thrust you forward by utilizing the ankles, and when your calfs get tired, switch the focus onto your thighs by raising your legs higher while using more force with each step. Rinse and repeat. Kind of like an exercise routine.

You probably won’t be able to keep this up throughout a marathon. But 2.4km should be easy.

With some training to get your body used to it, you will not succumb to tiring legs when running 2.4km sooner than you think.

2) Split the run into at least 2 segments

A long distance run is about endurance. Even an obese person will be able to complete 2.4km if he has a strong endurance.

But of course… completing 2.4km is not enough for you. you want to reach that personal milestone of under 9 minutes so that you can reminisce your glory days when you get old.

This mean that you need a strategy.

Split up the run into 2 segments. That marker you can set can be 1km or whatever point you fancy.

Jog the the first stage at a normal pace. Once you reach the marker, increase your speed by 50%. Avoid over exerting your energy. If you speed up by 100% you could run out of gas by the time you hit 2km. Remember… it’s about endurance.

Again, you need a little training to get used to it. Then feel out the pace that you can handle for the first and second stages of the run.

3) Widen your steps

It is puzzling why such a simple tip like widening your steps is not used by more runners. A simple adjustment can increase the distance you cover for each step by as much as 50% or more. This cuts down your valuable timing by 1/3!

Test it and see for yourself how it goes.

The problem you will face when you first go on a trial run with wider steps is that your hamstrings might ache during the run. But with a little interval training, you will be fine in no time.

4) Sprint the final 100m

If you have ever watched people run long distances competitively, you will notice that most winners are those who eat up the final 100m-200m by sprinting. And the gap between the winners and loser get excessively wide at the final stretch.

You can cut as much as 20 seconds off your timing if you sprint at the final 100m stretch.

I can imagine the how great that feeling is while running past other runners who have nothing left in the tank.

The irony is that you probably find yourself in the same situation (empty tank) on your runs.

I’ve picked up a trick that worked for me during a summer boot camp. I don’t know if it will work for you. But I thought I’d share it anyway so that you can give it a try.

The trick is to hold your breath and run like crazy.

I think this works because by holding your breath, you shock your body into beast mode. You “lock” in your mind into that state and your body stops telling your brain how tired you are for a brief moment.

This is the moment where you cover the ground like a world class athlete.

5) Breathe in from mouth, breathe out from nose

There is a trick to breathing when running just like there is a trick to breathing when doing weights in the gym.

At least that’s what I think so.

You see, while running long distance, your body is gasping for air no matter how healthy you are. Your breathing gets faster and faster as your body tries to get and retain as much air as as possible.

By gulping down the air through your mouth you are getting more air into your lungs faster. And by breathing out through your nose you are letting out air slower. This lengthens the time that oxygen stays in your body. Helping you alleviate the effects of breathlessness and improve stamina.

In a way, this is like the strenuous activity of swimming. Swimmers do the same thing by breathing in from the mouth, and out from the nose.

I actually think this trick will be like a magic wand for a lot of runners doing 2.4km.

I usually only use my nose for breathing in and out from the start of the race until I absolutely have to activate the mouth for air intake. This delays the effects of loss of breath.

6) Run upright

Posture is possibly the last thing that any runner will think about.

But you might have noticed that your back and waist aches when running long distance. This is mostly due to bad posture and slouching for prolonged periods during the run.

Think about it.

While your body is struggling to move forward at a reasonably constant pace, it has to contend with back aches… while you are gasping for air…

It’s not a good combination, isn’t it?

Remove this extra problem that your body has to handle by running in an upright posture.

7) Make use of your upper body for momentum

It’s one of those things that we implicitly know but fail to pay attention to.

Although running is primarily a lower body workout, how we use our upper body can help you attain dramatic results.

For example, imagine sprinting with your hands tied behind your back. Then think about doing it with your hands tied in front. Which of the 2 methods do you think will help you perform better in terms of speed?

The answer is obviously the one with your hands in front.

Now what if your hands are not tied at all? Would you better the timing for the run with hands tied in front?

The answer is yes.

This simple visualization will allow you to realize that how our arms swing can have an impact on how efficient we are running.

And instead of just letting gravity and momentum dictate the swing of your arms, have you ever wondered about using your swing to mange your running pace?

Even the average runner should be able to add at least an extra foot into each running step if they optimize the swing of their shoulders and arms during runs.

The problem is that it is hard to detail a technique that works for everyone. So it is best you test this out for yourself and see how hard and how much to use your swinging momentum to aid your speed. You might also want to only go full-strength into it on the final sprint as mentioned in point #4.

8) Have someone pass you an energy drink during the run

Depending on the circumstances in which you are attempting the feat of 2.4km under 9 minutes, if you are allowed to, you should get a friend to stand near the running track to pass you a bottled drink somewhere during the run.

A simple tactic like this can totally energize you for the remaining distance.

Somewhere along 1.5km-2km will be good. Just take 1 or 2 big gulps and throw the remainder in the bottle to the side so that it won’t be a hazard to other runners. You can always pick up the litter after your run.

9) Have a good half-meal 2 to 3 hours before the run

This is more of a science than anything. You need to store energy in the form of complex carbohydrates.

This can be found in pasta, floury food, potatoes, etc.

At the same time, you don’t want to suffer the effects of a full stomach. That’s why eating a half meal or quarter portion of what you usually consume will be best.

Many people start running within 30 minutes of eating. While others might even start with an empty stomach. That is like running for the sake of running… without a goal…

If you are serious in making your objective a reality, you want to have the elements working in your favor instead of against.

10) Wear ankle weights when training

You can double up, or even triple up, your body’s lower body endurance levels by training with ankle weights. These are like mini sandbags tied around your ankles.

Since timing won’t be such an issue while you are training, put those weights on and try to maintain your usual running records.

If you have never tried using strapped on weights for training, be prepared to feel liberated when you finally take them off. Don’t be surprised if you feel like flying when you run without them.

If you are really hardcore, you might even wear a body strap (like a bulletproof vest) with weights attached or a heavy backpack. If you do try this, make sure that the weights are secure and do not move and jump about when you run. Insecure weights can affect your balance and cause injury.

Suddenly each stride you take feels more effortless, each step seems to cover more distance, and you don’t tire out your legs that quickly anymore.

Advanced tip – Find your cruising mode

I categorize this as a more advanced tactic as I can’t tell whether everyone has a cruising mode.

I discovered that I had 1 when I was a teenager. When I get into that mode, I can run and run without slowing down for long distances.

It usually happens when I have pancakes for breakfast, and 2 hours later, deliberately jog VERY slowly for about 600m to 800m. Then as if a switch is flipped inside me and I become a lean mean running machine.

I can’t tell for certain if everyone has that instant switch within them. But I suggest that you vary and randomize your routines pre-running and see how it goes. You might actually have a cruising mode which you have yet to discover.

Conclusion

I don’t know why you are aiming to run 2.4k under 9 minutes. Different people have different reasons for doing things under different circumstances. There is no doubt that you will be pushing your physical limits in attempting to do so. Just remember that no matter what you try, your health and safety is the most important.