jogging and motivation thread

[mcylo]

Wet socks is part of my running. Used to it. In fact these few days my socks are not as wet compare to a hot and humid days. Can see how much much sweat loss I have compare to getting wet from the rain.

I also sweat a bucket when running…..but usually is upper body sweating. Socks usually is slightly damn, but never soaking wet

 

[xllms]

siE="Ender, post: 155672247, member: 725"]
Wet socks is part of my running. Used to it. In fact these few days my socks are not as wet compare to a hot and humid days. Can see how much much sweat loss I have compare to getting wet from the rain.
[/QUOTE]
summer is coming, will be back to soaking feet again
earlier week was single digit degC today 20sdegC and after 10km, can feel wetness in my shoes

 

[WussRedXLi]

Opps. Pop goes the weasel. Young fella tho......sometimes can really take the punishment (before sometimes does give way even with all the precautions).

edit - actually i used to try and train with the wall sit / wall squat (isometric hold) that he mentioned in the vid. "One set" in my server room i used to do 5-6 mins. Whole session i could do 2 sets as i go through my whole range of exercises.....usually i superset this with resistance band standing hamstring curl and then TFL raises. Now i dont do liao, on bike strength training more interesting. And i am so much older than him so I am not sure what is happening to him now with the damage but he mentioned by 50th second he really could feel the quads burning, and 3 mins now is max.
Not haolianing or what.....but something seems really wrong for him 3 mins is too low ....hope the damage is not permanent (he is a 2:14 PB marathoner which is super fooking fast for a non-pro, cant be that weak). But heng the knees are inherently more stable than other joints like shoulders / rotator cuffs.

 

[WussRedXLi]

Lionel Sanders with Kristian Blummenfelt repeats, with BL readings.

 

[basic___]

good news. hope u get what u want

Bought the pb 5.0, one of the racer singlet and tights. Racer tights material is quite good and not your generic rubber material, with two side pockets for gels. About 200sgd in total. I think a bit more ex compared to Taobao but at least I get to try the sizing for the shoes and clothes. Hopefully the pb 5.0 suits me for HM distance

 

[WussRedXLi]

Bought the pb 5.0, one of the racer singlet and tights. Racer tights material is quite good and not your generic rubber material, with two side pockets for gels. About 200sgd in total. I think a bit more ex compared to Taobao but at least I get to try the sizing for the shoes and clothes. Hopefully the pb 5.0 suits me for HM distance

Welcome to the China brands club!

 

[chopra]

Keep on running, just regressed volume and intensity such that pain level is low. The specificity at low volume is exactly what you need to strengthen.

And put resistance for your ankle dorsi flex to strengthen calf muscle at the tibialis.

Anyway shin splint is an over use injury. It means somewhere along the line your incremental is too much for your current level with volume or intensity.

What do u mean by resistance?

 

[Ender]

What do u mean by resistance?

The last time I had shin splint, for my rehab the kettlebell was my resistance when I tib raised.

something like this in the video. But if you have resistance band, can loop it around a pole and your foot, dorsi-flex your ankle

 

[Ender]

siE="Ender, post: 155672247, member: 725"]
Wet socks is part of my running. Used to it. In fact these few days my socks are not as wet compare to a hot and humid days. Can see how much much sweat loss I have compare to getting wet from the rain.
summer is coming, will be back to soaking feet again
earlier week was single digit degC today 20sdegC and after 10km, can feel wetness in my shoes

The AMDK consider 20 degC as extreme weather. LOL

 

[WussRedXLi]

 

[WussRedXLi]

Interesting........ never came across this before so dont know if it is true or not, but the pure runners here esp those without strength training can try doing the exercise (something like a 1/4 partial rep modified pistol squat....but maybe it is just an arbitary exercise lah lol)
I think esp relevant for those over age 50......think majority of youngsters shd be able to still squat rather deep and return up.
@Jeremy1 @Ender
@xllms maybe can try as well

Talk about running as well.

I timed it with regards to running in the 2nd vid (@ 1:05 mark), but she also talked about Creatine / strength earlier part of the podcast. (@59 min mark)


Front part of the vid showing the exercise




Timestamped to the talk about running

 

[basic___]

Opps. Pop goes the weasel. Young fella tho......sometimes can really take the punishment (before sometimes does give way even with all the precautions).

edit - actually i used to try and train with the wall sit / wall squat (isometric hold) that he mentioned in the vid. "One set" in my server room i used to do 5-6 mins. Whole session i could do 2 sets as i go through my whole range of exercises.....usually i superset this with resistance band standing hamstring curl and then TFL raises. Now i dont do liao, on bike strength training more interesting. And i am so much older than him so I am not sure what is happening to him now with the damage but he mentioned by 50th second he really could feel the quads burning, and 3 mins now is max.
Not haolianing or what.....but something seems really wrong for him 3 mins is too low ....hope the damage is not permanent (he is a 2:14 PB marathoner which is super fooking fast for a non-pro, cant be that weak). But heng the knees are inherently more stable than other joints like shoulders / rotator cuffs.

Opps. Pop goes the weasel. Young fella tho......sometimes can really take the punishment (before sometimes does give way even with all the precautions).

edit - actually i used to try and train with the wall sit / wall squat (isometric hold) that he mentioned in the vid. "One set" in my server room i used to do 5-6 mins. Whole session i could do 2 sets as i go through my whole range of exercises.....usually i superset this with resistance band standing hamstring curl and then TFL raises. Now i dont do liao, on bike strength training more interesting. And i am so much older than him so I am not sure what is happening to him now with the damage but he mentioned by 50th second he really could feel the quads burning, and 3 mins now is max.
Not haolianing or what.....but something seems really wrong for him 3 mins is too low ....hope the damage is not permanent (he is a 2:14 PB marathoner which is super fooking fast for a non-pro, cant be that weak). But heng the knees are inherently more stable than other joints like shoulders / rotator cuffs.

Looking at his kamikaze way of running, it is no surprise that he got injured.

 

[WussRedXLi]

Interesting........ never came across this before so dont know if it is true or not, but the pure runners here esp those without strength training can try doing the exercise (something like a 1/4 partial rep modified pistol squat....but maybe it is just an arbitary exercise lah lol)
I think esp relevant for those over age 50......think majority of youngsters shd be able to still squat rather deep and return up.
@Jeremy1 @Ender
@xllms maybe can try as well

Talk about running as well.

I timed it with regards to running in the 2nd vid (@ 1:05 mark), but she also talked about Creatine / strength earlier part of the podcast. (@59 min mark)


Front part of the vid showing the exercise




Timestamped to the talk about running

Oh.... from the vid, supposed to be something to do with this

ie keep the pelvis as level as possible, without having the knee fall in.






Bonus
Anyway i starting doing this as a beginner years ago even before covid. Really helps, 3rd week magically significant improvement. It helped my father and FIL as well (they aren't even runners but apparently their glutes ******* weak esp as old age). My father esp last time before doing this used to need as much as 200mg generic eterocoxib for nearly 2 weeks, damn terok. (arcoxia only goes up to 120mg)
Nowadays i for abductors i just whack resistance bands (minibands nowadays, least fuss max convenience in server room) coz can get higher strength.

 

[WussRedXLi]

Looking at his kamikaze way of running, it is no surprise that he got injured.

He managed to stave off injuries for years through strengthening and plyo. But i guess still got its limitations, although it was a very high threshold before injury. His mileage is like maciam Kelvin Kiptum one but at a non-pro elite level.
But for the rest of us even for locals at a very high level, more than sufficient.

 

[Ender]

Opps. Pop goes the weasel. Young fella tho......sometimes can really take the punishment (before sometimes does give way even with all the precautions).

edit - actually i used to try and train with the wall sit / wall squat (isometric hold) that he mentioned in the vid. "One set" in my server room i used to do 5-6 mins. Whole session i could do 2 sets as i go through my whole range of exercises.....usually i superset this with resistance band standing hamstring curl and then TFL raises. Now i dont do liao, on bike strength training more interesting. And i am so much older than him so I am not sure what is happening to him now with the damage but he mentioned by 50th second he really could feel the quads burning, and 3 mins now is max.
Not haolianing or what.....but something seems really wrong for him 3 mins is too low ....hope the damage is not permanent (he is a 2:14 PB marathoner which is super fooking fast for a non-pro, cant be that weak). But heng the knees are inherently more stable than other joints like shoulders / rotator cuffs.

Quite clear the main issue here is over used injuries, he admitted his changed style to pushing thru pain and triple his mileage. The tendon and muscle were overworked already warn him via pain signal liao yet he still push thru. That is just asking for it. He correctly called it work harder and not smarter.

Then race days come, he gave it all out. That's the breaking point.


Even Keyan runners like Kipchoge doesn't do this type of mileage, maybe closer to race season and peaking phase they might be close to it. But Kenyan, Ethiopian or any AMDK pro runners also no lack of injuries too, despite having professional coaches and rehab specialists.

 

[Ender]

Got interested in this video, so I decide to use Grok 3.0 to analyze and see what it think of this video and any recommendation. It's obvious his training load is higher than typical Kenya runners and without the support network of professional coaches and medical sport specialist.

Grok think it's unsustainable. Need recoveries and such. Basically that's why Elite level always follows a periodize model of training. Not every weeks need to peak.

From Grok3.0
Summary:
In the YouTube video titled "I Ran 30km a Day for 2 Years... Until DISASTER Struck!" by Jake from Ran To Japan, the narrator recounts his experience of running 30km daily for two years, achieving a personal best (PB) of 2:14 at the Tokyo Marathon. His philosophy of pushing through pain as an injury prevention method worked until he suffered a significant knee injury post-marathon. Despite his usual resilience to minor aches, the knee pain persisted and worsened, forcing him to take rare rest days and eventually acknowledge a patella injury. The video details his struggle, initial recovery attempts, and shift to a rehab-focused routine. It also includes a lighthearted segment where his family reviews Japanese cuisine, and Jake reflects on the Japanese running scene, spotlighting semi-pro runner Tsubasa Ichiyama.
Key Points:

1. Running Philosophy: Jake credits his success (e.g., back-to-back 1,000km months and a 2:14 Tokyo Marathon PB) to a mindset of running through pain, avoiding rest days, and maintaining high mileage.
2. Injury Onset: Post-Tokyo Marathon, he experienced severe knee pain under the kneecap, unlike his usual post-race soreness, which didn’t resolve within days as expected.
3. Failed Recovery Attempts: Initial attempts to run through the injury (e.g., hobbling 8-12km runs) worsened the knee, and even a 20km "easy" run left him limping and unable to walk normally.
4. Diagnosis and Cause: Jake suspects a patella injury, linking it to quad weakness and marathon factors like downhill sections, high-stack Adidas Pro 4 shoes, and poor form in the race’s final stages.
5. Rehab Plan: Unable to run, he pivots to a rehab program with weighted squats, wall sits, and explosive exercises using rice bags and a slant device to strengthen his quads and glutes.
6. Japanese Running Scene: He highlights Tsubasa Ichiyama’s 2:06 Tokyo Marathon time as a semi-pro runner working four days a week, contrasting this with Western pros and teasing a deeper dive in future videos.
7. Personal Reflection: Jake sees the injury as a narrative setback, promising a comeback story while adapting content to explore running culture during recovery.

Conclusion:
Jake’s two-year streak of running 30km daily without significant injury ends with a patella injury after the Tokyo Marathon, challenging his "push through pain" philosophy. Forced to rest and rehab, he remains determined to return stronger, using the setback as motivation and content inspiration. He plans to document his recovery and shift focus to the Japanese running scene, maintaining optimism with his motto, "Train Harder, Not Smarter!" despite the uncertainty of his return to full running capacity.

What do you think of his training? Is it a recipe for disaster?​

Jake’s training approach—running 30km daily for two years without rest days, pushing through pain, and logging 250km weeks—demonstrates remarkable resilience and discipline, but it’s also a high-risk strategy that likely contributed to his eventual injury. Here’s an analysis of his method and why it could indeed be a recipe for disaster, balanced with what worked for him:

Strengths of His Training:

1. Consistency and Adaptation: Jake’s ability to maintain such high mileage (1,000km months) and achieve a 2:14 marathon PB shows his body adapted to extreme demands over time. This aligns with the principle of progressive overload, where gradual increases in volume can build endurance and toughness.
2. Mental Fortitude: His "injuries are a mindset" philosophy reflects a strong psychological edge, allowing him to push past minor discomforts that might sideline others. This mental resilience is a key asset for ultra-endurance athletes.
3. Strength Work: He mentions spending 10 hours weekly on strength and conditioning (S&C), plyometrics, and core exercises, which likely bolstered his durability and helped him avoid injuries for two years despite the mileage.

Risks and Flaws:

1. Lack of Recovery: Running 30km daily without rest days defies conventional sports science, which emphasizes recovery as critical for muscle repair, glycogen replenishment, and injury prevention. Even elite marathoners typically take rest or low-impact days to avoid overtraining. Jake’s rare rest days (a "handful" in two years) suggest he was constantly in a state of physical stress, increasing cumulative wear on joints and tissues.
2. Ignoring Pain Signals: Pushing through "niggles, aches, and pains" might work for minor issues, but it risks masking serious problems. His patella injury likely developed from unaddressed stress, exacerbated by the Tokyo Marathon’s downhill sections and his compromised form late in the race. Pain is a warning system—dismissing it entirely can lead to catastrophic breakdown, as it did here.
3. Volume Over Balance: Averaging 20 hours of running weekly (plus 10 hours of S&C) leaves little room for cross-training or flexibility work, which could mitigate overuse injuries. His self-described "quad-heavy" running style and weak glutes/hips (noted from prior hip surgery) indicate imbalances that high mileage alone can’t fix—and may worsen.
4. Shoe and Form Factors: Switching to the Adidas Pro 4 with a lower heel drop, adding heel cups, and running downhill in Tokyo likely shifted stress to his knees. Without adjusting volume or technique to accommodate these changes, he amplified injury risk.

Is It a Recipe for Disaster?
Yes, for most people—and ultimately, even for Jake. While his approach yielded impressive results (a 2:14 marathon is elite-level), it’s unsustainable long-term without exceptional genetics, meticulous body maintenance, or luck. The human body isn’t designed for relentless pounding without adequate rest; joints like the knees and connective tissues degrade under constant stress. His patella injury, emerging after two years of this regimen, suggests he hit a breaking point where adaptation couldn’t keep pace with damage. Studies on overuse injuries in runners (e.g., from the British Journal of Sports Medicine) show that excessive mileage and insufficient recovery are primary predictors of conditions like patellar tendinopathy or stress fractures—exactly what Jake encountered.
That said, his disaster wasn’t inevitable from day one. His S&C likely delayed the tipping point, and his gradual buildup over years built a rare tolerance. For him, the "recipe" worked until it didn’t—Tokyo’s unique demands (downhills, race intensity) and his refusal to back off post-race were the final ingredients that turned risk into reality.

Alternative Perspective:
A smarter approach might blend his intensity with strategic rest (e.g., one rest day weekly), active recovery (cycling or swimming), and earlier intervention for pain. Elite runners like Eliud Kipchoge balance high mileage (often 200km/week) with rest days and a team monitoring their health. Jake’s "Train Harder, Not Smarter" ethos is inspiring but overlooks the value of working with the body’s limits, not just against them.
In short, his training was a tightrope walk—impressive until the fall. For most, it’s a recipe for disaster far sooner; for Jake, it was a delayed but predictable crash. His comeback will depend on adapting, not just doubling down.

 

[Ender]

Is this training load higher than a typical Kenyan professional runner?​

Jake’s training load—30km daily, averaging 250km per week with virtually no rest days—is extraordinarily high, even compared to the legendary training regimens of Kenyan professional runners. Let’s break it down by comparing his approach to what’s typical for elite Kenyan marathoners, drawing from known practices of athletes like Eliud Kipchoge, Geoffrey Kamworor, and insights from Kenya’s running culture.
Jake’s Training Load:

• Daily Mileage: 30km/day (210km/week at minimum, but he cites 250km/week, implying some longer runs).
• Weekly Volume: ~250km (155 miles).
• Rest Days: Almost none—claims only a "handful" in two years.
• Additional Work: 10 hours/week of strength, plyometrics, and core.
• Total Training Time: ~20 hours running + 10 hours S&C = ~30 hours/week.

Typical Kenyan Professional Runner Training Load:
Kenyan elites, particularly from the Rift Valley (e.g., Iten), are renowned for high mileage and disciplined routines, but their approach balances volume with recovery and varies by training phase (base, build-up, or race-specific). Here’s the norm, based on documented routines (e.g., Kipchoge’s training logs, studies like The Science of Running by Steve Magness, and reports from coaches like Patrick Sang):

1. Weekly Mileage:
   • Range: 120-200km (75-125 miles), with peaks up to 220km during base phases.
   • Kipchoge Example: Averages 180-200km/week in peak training, rarely exceeding 220km even before major marathons like Berlin or London.
   • Others: Geoffrey Mutai or Wilson Kipsang might hit 200km in heavy weeks, but 150-180km is more common for pros.
2. Daily Structure:
   • Morning Runs: 15-25km at moderate pace (e.g., 4:00-4:30/km), often in groups.
   • Double Runs: Many do a second 8-12km easy run in the afternoon, totaling 20-35km/day.
   • Hard Days: Speed work (e.g., 12x1km at 2:50-3:00/km) or long runs (30-40km) once or twice weekly.
   • Jake’s 30km/day: Matches their upper-end days but lacks variation—Kenyans mix easy, moderate, and hard efforts.
3. Rest Days:
   • Frequency: At least one full rest day per week (often Monday after a Sunday long run) or a very light day (5-10km jog).
   • Contrast with Jake: His near-zero rest days starkly differ. Kenyans prioritize recovery to sustain intensity, even if it’s just a "soft" day.
4. Additional Work:
   • Strength: Minimal formal S&C—most rely on bodyweight exercises (e.g., core work) or natural strength from hilly terrain. Rarely more than 2-3 hours/week.
   • Jake’s Edge: His 10 hours of S&C exceeds what most Kenyans do, reflecting a Western influence and possibly compensating for his relentless mileage.
5. Training Time:
   • Total: ~15-20 hours/week running, plus minimal ancillary work. Kipchoge, for instance, runs 2-3 hours daily with afternoons free for rest or light activity.

HWZ doesn't allow me to paste the following text, don't know why. Got to image upload it, but it is still from Grok.

 

[sph777]

Quite clear the main issue here is over used injuries, he admitted his changed style to pushing thru pain and triple his mileage. The tendon and muscle were overworked already warn him via pain signal liao yet he still push thru. That is just asking for it. He correctly called it work harder and not smarter.

Then race days come, he gave it all out. That's the breaking point.


Even Keyan runners like Kipchoge doesn't do this type of mileage, maybe closer to race season and peaking phase they might be close to it. But Kenyan, Ethiopian or any AMDK pro runners also no lack of injuries too, despite having professional coaches and rehab specialists.

honestly injured still push is just siao

 

[basic___]

He managed to stave off injuries for years through strengthening and plyo. But i guess still got its limitations, although it was a very high threshold before injury. His mileage is like maciam Kelvin Kiptum one but at a non-pro elite level.
But for the rest of us even for locals at a very high level, more than sufficient.

He did two races so close to his marathon. A HM and a 30km race.. and a lot of his training runs are done at such a fast pace.

 

[xllms]

The AMDK consider 20 degC as extreme weather. LOL

AMDK from the arctic?