7 Worst Mistakes For IPPT Test

Every year when I take the IPPT Test, I will see these mistakes without fail. Despite hours of training for IPPT, I had made these mistakes too from time to time.
IPPT test consists of push-ups, sit-ups and 2.4km run.
In this video, I will point out the 7 worst mistakes I saw most people make so that you can avoid making them.
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[@mr.n476]

so i did my BFT test today and i passed the 2.4km. and i was surprised i passed the test. heres what i learnt: 1. if ur 2.4km running test is tomorrow, dont do any running today or the day before your test. if u run the day before ur running test theres a risk that your legs muscle will be sore that disables you from running properly and wasting your weeks of practice. my legs was super sore the day before my running test and luckily the sore faded away but not completely during the test. i applied a lot of dencorub and massage my legs and luckily it works. 2. do a proper breathing technique and always open your mouth when running to allow oxygen enters your mouth easily. 3. i started really fast during the first 1-4 rounds of the tracks and i started to feel fatigue during the 5th and 6th round. works for me! 4. i believe that if u throw your energy really early, u might still have that allowance of energy that you can completely throw out during the last 5-6 rounds. 5. i know some people do otherwise, they started slow pace during the 1-4 rounds and started to go fast during the 5th and final round. but i prefer to go fast early on. i believe this is personal preference. 6. try to practice to open your steps wide during running as it can help you to go faster than your normal running. 7. if u see the other participant runs pass through you dont feel pressured. this is not a race! let him pass through you dont try to cut him off as if you were in a race! just focus on yourself and maintain your pace where you feel comfortable 8. whatever it is DONT STOP! stopping will lose you more time than you can imagine compare to if you never stop at all. stopping to catch a breath makes a huge difference in catching time trust me. if you want to "rest" or to catch a breath try to slow down your pace rather than stopping 9. dont eat a big meal 1 or 2 hours before your running. only eat carbohydrates foods like bananas, peanut butter etc to give you that energy boost 10. drink a lot of water weeks before your running test btw no i took the 2.4km running test not because of the IPPT test because i dont live in singapore :D

[@RunnerKao]

Wow, thx for sharing so much golden nuggets. Maybe u can do a video on this topic too. Congrats on passing. You deserve it for working so hard. 💪🙂

[@mr.n476]

@@RunnerKao i would love to make a video about this topic but i only passed the first test. i havent pass the other test yet. my next test would be the pull-up, situp and pushup on monday. dont want to get ahead of myself lol. but thank you very much! yes i do work hard this last few weeks. been running almost every night even after a long day of work during the day. wish me luck for the next test!

[@RunnerKao]

Yes! All the best!

[@gladiator766]

Not warming up properly before the 2.4 Getting one's heart rate up to 60-70% of max rate before the run helps the heart to pump enough oxygen throughout the body right off the bat. Starting out at an max aerobic pace without the heart being warmed up properly will create a quick oxygen deficit and unnecessarily activate your anaerobic system very early in the run. You don't want that!

[@jialerchang9256]

Interesting... you study exercise physiology?

[@gladiator766]

@@jialerchang9256 Nope! Just a regular but casual runner ahahaha

[@jamalparra5879]

clear bladder and bowel before if not before taking the test, then before the 2.4 so can stay relaxed and focused on running. make sure shoelaces are tied securely but not too tight so the feet are comfortable. don't drink too much water before the run, just a sip will do, it's 2.4 km only, but hydrate well before taking the static stations. get enough sleep the night before the test so that you'll have the mental strength to push and endure. but be aware of your physical condition throughout the test; if feeling nauseous, headache, dizzy, then just stop.

[@RunnerKao]

Thanks for the awesome advice

[@trees3707]

have my napfa tmr, i remembered you had this video, watched it and thankful for the tips

[@keithrandall8556]

I’m watching this hours before my IPPT ... wish me luck

[@RunnerKao]

Good luck!

[@hanssuhardi8803]

How did it go?

[@fatezerosaber5300]

thanks really good advice , hope they can re-open ippt before august so I can attempt ippt before enlistment

[@RunnerKao]

Thx! All the best for ur test

[@theblackantonio]

But also please don't hog the inner lane while running slowly lol

[@RunnerKao]

Yes, slower runners keep right. 👍

[@RoySim1991]

Just came back finished my ippt at bedok camp..I was confident before the test that I can get a silver because I depend heavily on my push up..been training till I can finally do 55 push up. But during the ippt test, machine no count me several reps..instead I finish push up with only 38 reps…gonna try retake ippt again to get silver. Any further tips on push up machine? As in does really start from prone position helps?

[@RoySim1991]

Hi just a question. If my ippt test is at 5pm, what time before should I eat my meal and how long should I stop drinking water before the test? And if the weather is bad, will ippt still proceed?

[@RunnerKao]

Hey, do refrain from eating big meals at least 3 hours before the test. As for water, u can still take sips here and there to ensure u r well hydrated. For bad weather, it really depend on location. U need to check with the individual place. 😊

[@Rascalboy-ew1bs]

is true the sensor is very sensitive i need go lower for push up

[@RunnerKao]

Yes it is 😊

[@juiced2death]

Any tips for what to eat before and the day before?

[@RunnerKao]

Impt not to have fried stuff!

[@Lonely_4_Ever]

I remember my last 2.4 kenna blocked by 2 people in the first 2 lanes, then affect my timing smh. Could have gotten that silver.

[@frostbitepokin9520]

Go third lane sir

[@Lonely_4_Ever]

@@frostbitepokin9520 kenna sandwiched lol

[@kimberlymorris5934]

This was interesting! I wish I could take the test to see how I would do. I’ve never heard of it here - Florida!

[@RunnerKao]

Cool. Hope u can visit Singapore one day and I will put u thru the test!

[@RoySim1991]

Hi does running on treadmill in gym helps improve 2.4km run? Aiming to get my first sliver for my upcoming ippt in December. Been training in the gym

[@cyrl1975]

You can set the incline to 2% Have a training programme to incorporate long runs and intervals Try to increase the long run millage to 3% weekly, and heart rate around 135 to 145 Intervals do it once weekly e.g 200m x 5 rounds at near maximal effort with min. Rest of 30 secs

[@geraldteo_]

personally i preferring running at stadiums as i can pace myself rather than the machine pacing me. Consistency is key. I managed to run 2.4 under 10mins by running 3-4 times a week, but that depends on your body. Do not underestimate the importance of rest days.

[@Julia-9-2]

Hi, I am very thin and cannot do pushups. This test can pass by doing other two exercises?

[@rakulnarayanasamy812]

Hello there , how much point did you get . Coming 28 August I am going to attend brother….how many days you trained brother ?

[@fakhrurradzy91]

can u advise me what to eat a day before the run and the day of the run?

[@RunnerKao]

Do avoid fried and oily food if u are going for a test the day after 😊

[@fakhrurradzy91]

@@RunnerKao thanks for the reply. I know to avoid fast food but i want to know what to eat? any particular food that might help?

[@unknownedgamer]

Does the situp station have cushion below the tailbone area?

[@RunnerKao]

It has some level of cushion, although not totally soft

[@unknownedgamer]

Runner Kao actually is there a proper form to do the push ups? Wide hand or close to chest hand?

[@Exachad]

This is exactly what I'm concerned about too. I can do situps on a mat, but not hard ground because of the tailbone. Did you take the IPPT yet and if so, was it soft enough for you?

[@Wesley-uz9qb]

Hi, from mistake 1, from your experience, do the machine detect your pants touching the floor and stop the count when you go all the way down for push up?

[@RunnerKao]

It is more of the shirt, not the pants. It had never happened to me before, but I heard it happen to qutie a lot of people.

[@donzopubgm]

Do you have any tips for someone who ONLY has 5 days left before IPPT and just want to achieve a pass? Currently doing 10km runs on alternate days leading to the IPPT and doing recovering runs on those other days. For Push ups and Sit ups, I'm doing endurance training. Btw, awesome content for running! Appreciate your help 😀

[@RunnerKao]

Yes, do prioritise safety. If u dun train in advance and over extend yourself on test day, it can be dangerous. Make sure you stay safe and live to fight another day. Nothing else is more important. Pls do give yourself at least weeks or months in advance to train. Miracles simply doesn't happen. 🙂

[@donzopubgm]

Yup most definitely safety is number 1 👍🏻 I’m hoping to improve my run time for now and taking one day off right before the IPPT. And also taking diet into consideration to help with my muscle recovery 💪🏻 Love your video on breathing while running! Thanks a lot for your help Runner Kao! Keep inspiring others 🔥❤️

[@RunnerKao]

That will do. Rest well and just enjoy the rest. Keep on going bro. 💪

[@Rascalboy-ew1bs]

i see that is my mistake i do close up push up maybe i need do wide push ups

[@RunnerKao]

Somewhere in the middle will be good if u want more reps. Just fel comfortable when u r doing it 😉

[@samleung3865]

just wanna ask if you have a strategy video on running 2.4?

[@RunnerKao]

Consistent training is the main strategy.

[@FunksyenSg]

when i was doing my 2.4km during ns days i clocked below 8 mins... Now i log in to see the passing mark, i laughed as i rub my tummy haha... then, i saw the whole format changed.. wahLao !

[@thiyagesh6285]

Plz ans me must we land our body on the ground or not

[@rakulnarayanasamy812]

No !

[@hammyfly]

YES OMG I DIED FROM MAKING MISTAKES WHILE RUNNING

[@RunnerKao]

Train harder and u will avoid these mistakes. 👍😉

[@NazirulAmir77]

No the machine doesn’t detect “end test” just because your shirt or pants touched the mat of the machine. I worked with the machine for 5 years and still counting. Good tips for average nsmen anyways 👍🏼

[@danielzayt6678]

They really need to do smth abt the push up machine. Main reason why ppl not getting gold

[@macau.friend]

Never heard of the IPPT test. Is it specific to Singapore or it’s offered worldwide?

[@RunnerKao]

Yes, specific to my country.

[@deschan2246]

1.5 miles run (2.4km) is US std

[@wan7180]

I got once never train ippt 2.4km still i passed lol 😂 long ago.

[@amirzafir3626]

Maybe ur static is good?

[@tantenghoe8758]

Have never cracked 10 mins hahaha

[@jacquelinetay732]

Cat-walking.......🤣🤣🤣

[@RunnerKao]

😅👍👍

[@PaganMin-1966]

now SAF soldiers really good life, for those early batch soldiers, IPPT have 5 stations, now only 3 stations, and yet some still grumble about taking IPPT