jogging and motivation thread

[cherynsq]

For 5km run , because of the lack of stamina , I can only keep to zone 2 . Sometimes feel like walking instead of the slow jog as leg calf muscles feel very tight

but just continue to push on for weight loss . The other day took out my kebaya, can fit but slightly tight hahaha

I’m using Nike vomereo 15 in my rotation as it has zoom air and zoomx and react foam to keep structure intact .

 

[WussRedXLi]

Jackie Chan. 71 yrs old.

Quite fast degradation.

 

[WussRedXLi]

For 5km run , because of the lack of stamina , I can only keep to zone 2 . Sometimes feel like walking instead of the slow jog as leg calf muscles feel very tight

but just continue to push on for weight loss . The other day took out my kebaya, can fit but slightly tight hahaha

I’m using Nike vomereo 15 in my rotation as it has zoom air and zoomx and react foam to keep structure intact .

Actually if that's the case, can try racewalking first also. Or alternate bt the 2.
You can slowly progress to faster racewalking speeds, the gait for it enables you to do 4:00 pace even.
Pro racewalkers do 20k at around 4:15 pace, and for even shorter distances like 1.6k, under 3:30 pace.

For shoes, just avoid the super high stack shoes and as long as no hotspots, can liao

Racewalking generally lower impact and injuries than running, but still, progressively load it up if you wanna improve on the distance and pace......just that it generally is more forgiving.

 

[WussRedXLi]

Magnus damn fit zai. 7:12 for the run.

 

[Kuudere]

Yeah, easier, not as much plyo explosiveness needed or some skills/technique (SBJ). or min absolute strength (pull ups). Ok i mean, push ups also need absolute strength, but push up vs pull up is quite a significant difference for "novices", one is like maciam 1/2 BW while the other is full BW, other than the push vs pull aspect.


For middle aged runners, try to aim for at least 12:20 i guess, or around 5:10 pace i think. Dont aim for just passing ba.

2.4km standard at 45/49 y.o

45 pass	<= 14.50	49 pass	<= 15.10
45 bronze	<= 14.00	49 bronze	<= 14.20
45 silver	<= 12.10	49 silver	<= 12.30
45 gold	<= 11.10	49 gold	<= 11.30

45 commando gold

<= 10.50

49 commando gold

<= 11.10

45 max

<= 10.00

49 max

<= 10.20

Pass: 25 points
Pass with incentive/bronze: 30 points
Silver: 38 points
Gold: 43 points
Commando gold: 45 points
Max: 50 points

For 5km run , because of the lack of stamina , I can only keep to zone 2 . Sometimes feel like walking instead of the slow jog as leg calf muscles feel very tight

but just continue to push on for weight loss . The other day took out my kebaya, can fit but slightly tight hahaha

I’m using Nike vomereo 15 in my rotation as it has zoom air and zoomx and react foam to keep structure intact .

If you are focusing on weight loss, cut back on your easy pace by 10s/km for the 5k. You will run 50s longer for each 5k and burn more calories

 

[LWZ]

over 500km

over 550km now on both pairs in the rotation

 

[LWZ]

Jackie Chan. 71 yrs old.

Quite fast degradation.

every time I think of JC 'golden era' and stunts, I think of that ridiculous helicopter stunt in New Police Story 3

 

[noinimod]

For 5km run , because of the lack of stamina , I can only keep to zone 2 . Sometimes feel like walking instead of the slow jog as leg calf muscles feel very tight

but just continue to push on for weight loss . The other day took out my kebaya, can fit but slightly tight hahaha

I’m using Nike vomereo 15 in my rotation as it has zoom air and zoomx and react foam to keep structure intact .

Hmmm if you feel the calf muscles very tight due to slow jog, it's probably too slow and ground contact time too long.

You may be better off jogging faster, then walk. Repeat that jog-walk cycle. It will feel better on your leg muscles than the ultra slow zone 2 slow jogging all the way.

For most average folks i dont think zone 2 training is sensible because the pace is too slow and overall jogging experience plain sucks. All the youtube/online chatter about zone 2 training really applies mostly to trained individuals imo

 

[cherynsq]

Hmmm if you feel the calf muscles very tight due to slow jog, it's probably too slow and ground contact time too long.

You may be better off jogging faster, then walk. Repeat that jog-walk cycle. It will feel better on your leg muscles than the ultra slow zone 2 slow jogging all the way.

For most average folks i dont think zone 2 training is sensible because the pace is too slow and overall jogging experience plain sucks. All the youtube/online chatter about zone 2 training really applies mostly to trained individuals imo

i sent my apple health record to gemini. it says i should take smaller steps as my Steps Per Minute too little. meaning i use longer stride. hmm the side of calves also very ache after each run

 

[noinimod]

i sent my apple health record to gemini. it says i should take smaller steps as my Steps Per Minute too little. meaning i use longer stride. hmm the side of calves also very ache after each run

Okay, means your cadence too slow and you're over striding.

Try to gradually increase it to 160 upwards to 170. At jogging paces, still can do 160-ish bpm cadence without much issue. If you run with music, check out some spotify playlists with 160 to 180 bpm to help you get used to it. It will feel very weird at first but it will be much better on your legs and joints.

You're probably heel striking too, and the main remedy is to increase your cadence

 

[cherynsq]

Okay, means your cadence too slow and you're over striding.

Try to gradually increase it to 160 upwards to 170. At jogging paces, still can do 160-ish bpm cadence without much issue. If you run with music, check out some spotify playlists with 160 to 180 bpm to help you get used to it. It will feel very weird at first but it will be much better on your legs and joints.

You're probably heel striking too, and the main remedy is to increase your cadence

Good idea. i just subscribed to spotify . i shall try that later this evening

so basically i have to run slower but shorter strides length right? whats the breathing pattern?

 

[noinimod]

Good idea. i just subscribed to spotify . i shall try that later this evening

so basically i have to run slower but shorter strides length right? whats the breathing pattern?

Yes. Can try this playlist (not mine). A lot of the spotify running/workout BPM not accurate with BPM all over the place.

Take shorter strides, match your step pace to the beat of the song. Breath in a regular pattern that's comfortable for you.

It will feel very weird and uncomfortable at first, like you're taking very small steps, moving your legs a lot like a shuffle, yet not moving fast. But it will get better and your legs will thank you.

 

[cherynsq]

Yes. Can try this playlist (not mine). A lot of the spotify running/workout BPM not accurate with BPM all over the place.

Take shorter strides, match your step pace to the beat of the song. Breath in a regular pattern that's comfortable for you.

It will feel very weird and uncomfortable at first, like you're taking very small steps, moving your legs a lot like a shuffle, yet not moving fast. But it will get better and your legs will thank you.

i find it more comfortable when i breathe in from mouth and out from mouth too than breathe in from nose and out from mouth. any advice?

 

[noinimod]

i find it more comfortable when i breathe in from mouth and out from mouth too than breathe in from nose and out from mouth. any advice?

Hmm this one may be more towards ENT aspect of health already.

Do you need to breathe through your mouth in day to day life? If so, there may be some nasal congestion that's preventing you from comfortably breathing through your nose. Could be either allergies or structural (enlarged turbinates/deviated septum). Will need to check with ENT to know for sure.

If you can breathe comfortably through your nose for daily activities then maybe you're jogging too hard for your current level of fitness, so need to tone it down and pace yourself

 

[endo5x5]

I just wanna come in to rant about having chosen 2XU to clock a HM result because

1) dunno if they might screw up the official distance again this year
2) income eco run is only 32 bucks for policyholders plus I heard that it is well organised (despite the silly morning rain last year)

Oh well, 53 more days. Time to clock another run this evening...

i find it more comfortable when i breathe in from mouth and out from mouth too than breathe in from nose and out from mouth. any advice?

I have this weird habit of starting the only the first 3 klicks with breathe in nose and out from mouth. I dunno where I picked it up from, but I always felt that I should temper my breathing in the initial phase...

 

[cherynsq]

Hmm this one may be more towards ENT aspect of health already.

Do you need to breathe through your mouth in day to day life? If so, there may be some nasal congestion that's preventing you from comfortably breathing through your nose. Could be either allergies or structural (enlarged turbinates/deviated septum). Will need to check with ENT to know for sure.

If you can breathe comfortably through your nose for daily activities then maybe you're jogging too hard for your current level of fitness, so need to tone it down and pace yourself

when running, breathe through nose abit slow. breathe through mouth, can maintain better consistency

 

[GlassDoor]

2.4km standard at 45/49 y.o

45 pass	<= 14.50	49 pass	<= 15.10
45 bronze	<= 14.00	49 bronze	<= 14.20
45 silver	<= 12.10	49 silver	<= 12.30
45 gold	<= 11.10	49 gold	<= 11.30

45 commando gold

<= 10.50

49 commando gold

<= 11.10

45 max

<= 10.00

49 max

<= 10.20

I am quite sure quite a few 50+ heros here can ace 2.4km under 10mins with spares.

 

[GlassDoor]

when running, breathe through nose abit slow. breathe through mouth, can maintain better consistency

加油。however you do it.. doesn't really matter. the most important is consistency. by that I mean years not months. make it a habit. the rest like running mechanics, how long to run, how far to run, cadence, breathing will sort itself out when you are more experienced.

 

[WussRedXLi]

 

[WussRedXLi]

every time I think of JC 'golden era' and stunts, I think of that ridiculous helicopter stunt in New Police Story 3

Actually he shd still be very very fit in his 50s and even up till early 60s possibly. Not sure what happened in the last 1 decade.