jogging and motivation thread

[WussRedXLi]

So many running injuries siol.

 

[WussRedXLi]

Will say this again. The PT who treated Ben Felton (Ben is Running YT channel) mentioned around 35 to be a decent place for single leg calf raises as a test standard. If you can hit that, then indirectly your tendons shd be in a decent place as well.

AI gauges it to be as much as over 40, from various sources. If you want to be competitive.

Personally for me (even not as a runner totally focussed on running), my standard is 43-45 reps, without pushing past technical form failure . 3 seconds up 3 seconds down each rep, no need to pause.
Nowadays I run as a form of cross training and also as daily commute to office (bo bian, not that i want one) and also coz of duathlon racing, which seriously is just once a year nia.

For cycling you'd also need to train for this, just not as crucial as running and injury not as prevalent.

 

[Ender]

yeah it was $250 per session and i underwent 7-8 sessions to fully resolve it.

Wow, the total is almost 2K. But you got it resolved and ran the SCSM, so that's worth it

 

[Tudo88]

Wow, the total is almost 2K. But you got it resolved and ran the SCSM, so that's worth it

Got different type of shockwave. I think he chose the more expensive option. I went twice before to treat my PF and found it too costly. Anyway PF will go off on its own if you can stop running completely for a long period of time.

 

[s_mario]

honestly imo, running gait is hardly the main cause for PF. it's mostly an overused injury.
i did a 3D gait analysis with ufit podiatry and didn't get much takeaway from that session.
like i mentioned before, shockwave therapy can help you recover but strengthening is still the long term remedy. now i'm mostly doing heavy load single calf raises and seated calf raises as prevention. its working well so far.

i guess i need to increase my strengthn training sessions liao..

 

[s_mario]

Got different type of shockwave. I think he chose the more expensive option. I went twice before to treat my PF and found it too costly. Anyway PF will go off on its own if you can stop running completely for a long period of time.

i remember during coivd period i also got PF but it went away on its own after a while.. but i didnt run a lot during covid.. lol..

 

[Tudo88]

i remember during coivd period i also got PF but it went away on its own after a while.. but i didnt run a lot during covid.. lol..

I guess like many of us here, you are kinda hooked to running already. Anyway treating running injuries not easy and costly also. Physiotherapist will keep wanting you to go back and one session not cheap also if you go the private route

 

[WussRedXLi]

Found this table of min threshold.

Actually, even when you are older, i think you *STILL* should strive to hit the young targets esp if you have timing goals and going for really long distances.

It's still the same running distance after all, it doesn't really matter unless if you are just aiming to finish the race without timing goals, why should there be different numbers for old/young and even for women.
A 3 or 4 hr FM is a 3 or 4hr FM regardless of age or sex....the number of steps, stride length, pace, distance same.

 

[Ender]

Got different type of shockwave. I think he chose the more expensive option. I went twice before to treat my PF and found it too costly. Anyway PF will go off on its own if you can stop running completely for a long period of time.

I also read a number of anecdote cases of PF just one day disappeared.

 

[Tudo88]

I also read a number of anecdote cases of PF just one day disappeared.

It will eventually but you need to completely stop running loh. But how many of us here can completely stop running? Now I feel uneasy if I don’t run for a few days haha.

 

[WussRedXLi]

SGRV

在这边已经提醒过了很多次了哦。

Probably heading towards Kallang River - Potong Pasir / Bishan PCN

Bonus - earpods + mobile phones also. Daytime got sunlight doesn't mean black clothing is optimal. And black clothing at night.....nobody can see you at faster speeds unless if you are directly right under a light at the PCN. And vast majority of runners do not wear lights, only a few do (I used to have clip on lights at MBS/Promonitory esp very early mornings coz of banglas there cheonging around totally dark and zero lights and that place is not well lit)

Yes, cyclists / joggers on mobiles. Nvm the usual normal pedestrians.

What caused the momentary distraction, i have no idea.

 

[Kuudere]

SEA game athletes, I think other discipline that self sponsored also spend many hour outside their fulltime job to train. That's why when SRY criticize the upper bureaucrats I support.

I am quite sure there are many that are paid big bucks in the sports management level and aren’t doing much to contribute to improving the sporting scene. I can understand his frustration since 10k a year isn’t a lot for a multiple SEA Games medallist.

What a joke sia... I stopped running due to shin splint so I switched to cycling. Fell off my bicycle and fractured my arm

Get well soon!

In the end i also believe some companies of these athletes also support in ways like extending a a flexi schedule to them, for eg coming in late and going back late, should they prefer morning trainings. Or if they prefer some heat training prior to compeition then maybe change to coming in early and knock off at 4 so that they can start before 5pm. Or even at least 1 day WFH for some suitable roles. But how that affects their job performance and carrer climbing (ie they cant really have morning meetings prior to 11am), i dont know liao.

I think they could do a few things.

1. Increase prize pool for SEA Games + award $ to those who got bronze and silver. At this juncture, it makes zero sense to run the SEA Games marathon when you can earn the same amount winning Sg marathon national championships. And for those who got bronze/silver in SEA Games, they don’t get any payouts.

2. Buy two houses/apartments in Australia and Taiwan separately. Allocate them for athletics training and races. The weather is better in Taiwan towards the end of the year, while Australia is the reverse. Athletes can stay in the accommodation without needing to pay extra $. It will be financially cheaper in the long run since there isn’t a need to cover for hotel expenses.

3. WFH isn’t good enough, go for 4 days work week. And reinstate more public holidays.

4. Collaborate with sports brands to set up training facility in Sg that simulate high altitude, cool environment. Have indoor track + cooling system + beds to sleep in.

5. Liase with corporations through JP Morgan run to encourage team-based corporate races. So, similar to national schools cross country races, give the top 3 teams medals. The top participating team gets a trophy for the year.

6. Payouts to top 10 runners. For some races in Taiwan, the top 10 runners receive cash reward. Top 20 runners for each category get exclusive run shirt + finisher medal. This is something that my school use to give away for annual road races.

7. Liase with run clubs to host an annual race. Currently, Zephyr running club has their own HM race which they conduct with their own volunteers. In future, can try to do inter-club races. Swimming often has inter-club races.

8. West side park runs and races. Park run candidates: 1. Dover park connector (2km stretch, wide running) 2. Jurong lake 3. Botanic Gardens

Bring back races in west side like Jurong Lake Run.

9. Liase with SAF and develop running talent. Those that can run <8.30 2.4km and IPPT gold during NS BMT can be allocated to fitness unit. This unit will give them more time to train and improve their running fitness.

10. Poach foreign talents for running. Criteria: <2.20 overseas marathon, <14.30 minute 5k. Criteria shouldn’t be so high so more people can qualify. Pathway for PR > citizenship if they represent Sg for SEA Games. If cannot get gold medal, then no PR/citizenship. But this one not easy to implement because running in Sg makes you a worse runner with the heat conditions.

Thought of 10 reasons to improve the local running scene.

The only update I want is to have Spotify integrated into the watch but unlikely to happen haha.

Anyway, what are your guys fitness score on the app? On a recent interview,Suguru one is 99.5! I have to say the race predictor on Coros is quite accurate I feel. Garmin ones quite off

Garmin predict that I can run 2.57 marathon So, the prediction is vastly off.

 

[Tudo88]

I am quite sure there are many that are paid big bucks in the sports management level and aren’t doing much to contribute to improving the sporting scene. I can understand his frustration since 10k a year isn’t a lot for a multiple SEA Games medallist.

Get well soon!

I think they could do a few things.

1. Increase prize pool for SEA Games + award $ to those who got bronze and silver. At this juncture, it makes zero sense to run the SEA Games marathon when you can earn the same amount winning Sg marathon national championships. And for those who got bronze/silver in SEA Games, they don’t get any payouts.

2. Buy two houses/apartments in Australia and Taiwan separately. Allocate them for athletics training and races. The weather is better in Taiwan towards the end of the year, while Australia is the reverse. Athletes can stay in the accommodation without needing to pay extra $. It will be financially cheaper in the long run since there isn’t a need to cover for hotel expenses.

3. WFH isn’t good enough, go for 4 days work week. And reinstate more public holidays.

4. Collaborate with sports brands to set up training facility in Sg that simulate high altitude, cool environment. Have indoor track + cooling system + beds to sleep in.

5. Liase with corporations through JP Morgan run to encourage team-based corporate races. So, similar to national schools cross country races, give the top 3 teams medals. The top participating team gets a trophy for the year.

6. Payouts to top 10 runners. For some races in Taiwan, the top 10 runners receive cash reward. Top 20 runners for each category get exclusive run shirt + finisher medal. This is something that my school use to give away for annual road races.

7. Liase with run clubs to host an annual race. Currently, Zephyr running club has their own HM race which they conduct with their own volunteers. In future, can try to do inter-club races. Swimming often has inter-club races.

8. West side park runs and races. Park run candidates: 1. Dover park connector (2km stretch, wide running) 2. Jurong lake 3. Botanic Gardens

Bring back races in west side like Jurong Lake Run.

9. Liase with SAF and develop running talent. Those that can run <8.30 2.4km and IPPT gold during NS BMT can be allocated to fitness unit. This unit will give them more time to train and improve their running fitness.

10. Poach foreign talents for running. Criteria: <2.20 overseas marathon, <14.30 minute 5k. Criteria shouldn’t be so high so more people can qualify. Pathway for PR > citizenship if they represent Sg for SEA Games. If cannot get gold medal, then no PR/citizenship. But this one not easy to implement because running in Sg makes you a worse runner with the heat conditions.

Thought of 10 reasons to improve the local running scene.

Garmin predict that I can run 2.57 marathon So, the prediction is vastly off.

Yeah Garmin race predictor way off. Coros one not bad although it’s predicting I can do 3:05 hahaha

 

[Tudo88]

I am quite sure there are many that are paid big bucks in the sports management level and aren’t doing much to contribute to improving the sporting scene. I can understand his frustration since 10k a year isn’t a lot for a multiple SEA Games medallist.

Get well soon!

I think they could do a few things.

1. Increase prize pool for SEA Games + award $ to those who got bronze and silver. At this juncture, it makes zero sense to run the SEA Games marathon when you can earn the same amount winning Sg marathon national championships. And for those who got bronze/silver in SEA Games, they don’t get any payouts.

2. Buy two houses/apartments in Australia and Taiwan separately. Allocate them for athletics training and races. The weather is better in Taiwan towards the end of the year, while Australia is the reverse. Athletes can stay in the accommodation without needing to pay extra $. It will be financially cheaper in the long run since there isn’t a need to cover for hotel expenses.

3. WFH isn’t good enough, go for 4 days work week. And reinstate more public holidays.

4. Collaborate with sports brands to set up training facility in Sg that simulate high altitude, cool environment. Have indoor track + cooling system + beds to sleep in.

5. Liase with corporations through JP Morgan run to encourage team-based corporate races. So, similar to national schools cross country races, give the top 3 teams medals. The top participating team gets a trophy for the year.

6. Payouts to top 10 runners. For some races in Taiwan, the top 10 runners receive cash reward. Top 20 runners for each category get exclusive run shirt + finisher medal. This is something that my school use to give away for annual road races.

7. Liase with run clubs to host an annual race. Currently, Zephyr running club has their own HM race which they conduct with their own volunteers. In future, can try to do inter-club races. Swimming often has inter-club races.

8. West side park runs and races. Park run candidates: 1. Dover park connector (2km stretch, wide running) 2. Jurong lake 3. Botanic Gardens

Bring back races in west side like Jurong Lake Run.

9. Liase with SAF and develop running talent. Those that can run <8.30 2.4km and IPPT gold during NS BMT can be allocated to fitness unit. This unit will give them more time to train and improve their running fitness.

10. Poach foreign talents for running. Criteria: <2.20 overseas marathon, <14.30 minute 5k. Criteria shouldn’t be so high so more people can qualify. Pathway for PR > citizenship if they represent Sg for SEA Games. If cannot get gold medal, then no PR/citizenship. But this one not easy to implement because running in Sg makes you a worse runner with the heat conditions.

Thought of 10 reasons to improve the local running scene.

Garmin predict that I can run 2.57 marathon So, the prediction is vastly off.

No point in developing running in Singapore. The only glory they can bring to Singapore is SEA Games honour. If you can compete minimally Asian Games level, I think Singapore may nurture you haha.

The only pathway for amateur elite runners is really thru social media like RuntoJapan, Ben Felton, Nick Bester all these. China got many amateur elite runners doing this

 

[WussRedXLi]

Suddenly Just hit me......coz i know for bodybuilding there is indeed this factor though it's not common (got bell curve also)

Opps, seems like there indeed is something here, even if one might be doing everything right.






Yes, genetics play a significant role in determining a runner's susceptibility to Achilles tendonitis (tendinopathy). Research indicates that Achilles tendon disorders have an estimated heritability of approximately 47% to 50%, suggesting that genetic variations strongly influence how an individual's body builds collagen, manages inflammation, and repairs microdamage in the tendon.
ScienceDirect.com +1
Key genetic factors and insights regarding this susceptibility include:

1. Key Genetic Variants
Several genes have been identified that, when inherited in certain variants, increase the risk of tendon pathology:

• COL5A1 (Collagen Type V Alpha 1): The T allele of the rs12722 variant in the COL5A1 gene is associated with a significantly higher risk of Achilles tendinopathy. This variant reduces the quality or cross-linking of collagen fibers, resulting in structurally weaker tendons.
• TNC (Tenascin-C): Polymorphisms in the TNC gene, particularly certain Guanine-Thymine (GT) dinucleotide repeats (12 or 14 repeats), are associated with a higher risk of Achilles tendon injuries.
• MMP3 (Matrix Metallopeptidase 3): Variations in the MMP3 gene (rs679620 GG genotype) are associated with an increased risk of chronic Achilles tendinopathy.
• GDF5 (Growth/Differentiation Factor-5): The TT genotype of the GDF5 (rs143383) variant has been linked to increased susceptibility to Achilles tendinopathy.
  National Institutes of Health (.gov) +3

2. How Genetics Affect Tendon Vulnerability
Genetic factors make tendons less forgiving of training stressors, such as rapid increases in volume or speed. Those with "unfavorable" genotypes often have:
SelfDecode

• Weaker Structural Collagen: The body produces less resilient collagen, meaning the tendon tolerates less mechanical stress before developing microdamage.
• Slower Recovery: Genetic variants can impair how muscles and tendons respond to vitamin D, leading to constant low-grade soreness and slow repair, even if blood tests show normal vitamin D levels.
• Higher Inflammatory Response: Specific genes regulate inflammation differently, making some runners more prone to chronic inflammation after training microdamage.
  SelfDecode

3. Interaction with Non-Genetic Factors
Achilles tendinopathy is generally considered a multifactorial condition, meaning it results from a combination of genetic predisposition and environmental factors, such as:

• Training Load: Rapidly increasing running distance or intensity.
• Age: The condition is more common in people over 30.
• Gender: Males are generally more prone, likely due to increased tendon stiffness.
• Medication: Certain antibiotics (fluoroquinolones) significantly increase the risk of Achilles tendonitis.
  SelfDecode +1

Summary
If a runner is doing "everything right" (proper footwear, training schedule, recovery) but still struggles with chronic Achilles issues, they may possess a combination of genetic variants that make their tendons more susceptible to injury. A positive family history of Achilles tendinopathy has been shown to increase the risk of developing the condition fivefold.
Springer Nature Link +1

 

[WussRedXLi]

I also read a number of anecdote cases of PF just one day disappeared.

During early covid period, i did experience this, iirc that time noob in training, just anyhow hoot and coz covid really got time. It was like late 2020 or early 2021 something like that.
I jumped in one single session if i rem correctly more than twice, closer to 3X distance. Feeling "motivated" and none the wiser regarding training best practices. I remember i did the session at night, then the next day pain liao. One single instance.

Racewalking, not even running. I never started running during covid era.

Pain 1st day which was the day after iirc, 2nd day just hoot NSAIDs (not recommended unless if it is super acute and prevents you from going to work, the inflammation is supposed to be there to help, but i was none the wiser), i think 3rd day also took NSAIDs coz after 18hrs the pain started to be back....arcoxia is 24hrs with a 20hrs half life.
4th day not really pain maybe some background pain, well enough to just continue the normal distance i was doing, resumed walking without further aggravation to the fascia.

 

[WussRedXLi]

I also get this peroneal tendon irritation or slight pain, or maybe call it just niggle........from time to time. It's the tendon that runs next to the AT, the one which is responsible to stabilise your sole/feet and you will feel it if you twist your ankle outwards.
But never got into any injury state with this in which i needed to stop main activity and going into rehab mode.

But that's about it for the lower limb.

 

[WussRedXLi]

 

[WussRedXLi]

Ad plug, but concept is there

 

[s_mario]

Ad plug, but concept is there

i see some of his videos and follow some of his recommend strengthing exercises.. maybe i am not dillgent enough.. lol