jogging and motivation thread

[WussRedXLi]

Oh...also for cyclists, the calf gastroc/soleus is also responsible for 20% of the power and force derived from the pedal stroke drive phase.

So if you are talking about 600-800W seated sprints from a good amateur and up to like 80Nm-100Nm? 20% of that is quite significant. Standing sprints even more.

Calf strength training is quite important but is usually overlooked in cyclists.
The "lucky" thing is, PF is not common in cycling as it is low weight bearing.

 

[WussRedXLi]

@xllms @Jeremy1

I think you might wanna assess the above ankle dorsiflexion test and also the single leg calf raise strength test (elevated platform to get full range of motion, 3 seconds up 3 seconds down).
See if it has any bearing on your (past) injuries and maybe even prevent much in future.

I remember Jeremy having quite a few recurrences or quite a long injury stretch or basically quite tough to heal and even trying TCM i believe. Not just those typical 3-5 days pain type.

 

[mcylo]

it is listed on irun at S$238??!!! wakao..... who in the right mind...........

get China shoes bah....mostly less than $100

 

[sph777]

True. Recently I start with 2km slow run. Follow by running 100m strides x 10 or x 20.

x10 is manageable. About 5/10 pain. And easier recovery.

x20 increases pain to 7/10 and slower recovery.

Think really have to limit to x10 for now.

Longer distance about 5km is fine as long as slow 6.30 pace. Slightly faster pace will feel the strain.

Appreciate all the advise!

When I had plantar, I really took breaks from running. My podiatrist ordered custom soles for me then subsequently ran with the soles in asics GT, slowly increase the load until no more pain

 

[WussRedXLi]

When I had plantar, I really took breaks from running. My podiatrist ordered custom soles for me then subsequently ran with the soles in asics GT, slowly increase the load until no more pain

@sales69 also

Get this from TB. Do dynamic calf stretching. Supposed to be better than the statics that we usually do, plus there is a dorsiflexion component to it

rmb 7-12 only

Watch the Dr Angela vid above to see how to do it.
https://detail.tmall.com/item.htm?abbucket=14&id=933518426593&mi_id=0000HzCrn3FO-PTAgwdcrtzEVC385QqYuOMJOKbANVw7yWQ&ns=1&priceTId=2147841c17738812002225801e11dd&skuId=5992445399482&spm=a21n57.imgsearch.item.1&utparam={"aplus_abtest":"50cfb123051dcc2f9b9e4dd089a1a10c"}&xxc=taobaoSearch

 

[dev_stg_prd]

i followed this and it's not ez..mayb 3rd or 4th time then I follow the routine consistently 1:1

 

[basic___]

Got my redhare 9 ultra from an official LN store in China. Might have overpaid a bit compared to non official Taobao store but at least I know it is authentic. Gonna keep it for 2nd half of the year for marathon training.

 

[WussRedXLi]

i followed this and it's not ez..mayb 3rd or 4th then can do it consistently

Good core and pelvic stabilizer muscles exercises.
Can create a decent base.

BTW the sit up pattern one, try not to hinge the lumbar discs when doing due to the high loads at such angles (high torque at the discs if you hinge etc).

It's not a bad exercise as what some make it out to be, same thing goes for deadlight/squats.....some folks say better dont do. But then it would be a chicken and egg thingy then, same as walkers/wheelchairs as aids for old folks.
But the form must be there, coz you might be doing it repeated over months/years with thousands of reps.

 

[Ender]

Flash sales for Income eco run. $35. Til tomorrow.
https://www.facebook.com/share/p/1YfibuBwQx/

 

[WussRedXLi]

@sales69 also

Get this from TB. Do dynamic calf stretching. Supposed to be better than the statics that we usually do, plus there is a dorsiflexion component to it

rmb 7-12 only

Watch the Dr Angela vid above to see how to do it.
https://detail.tmall.com/item.htm?abbucket=14&id=933518426593&mi_id=0000HzCrn3FO-PTAgwdcrtzEVC385QqYuOMJOKbANVw7yWQ&ns=1&priceTId=2147841c17738812002225801e11dd&skuId=5992445399482&spm=a21n57.imgsearch.item.1&utparam={"aplus_abtest":"50cfb123051dcc2f9b9e4dd089a1a10c"}&xxc=taobaoSearch

The Dr Angela vid also recommended a fascia / muscle release tool to release the tight/tender muscle and fascia first before doing all the stretches. Esp if you have a visible and feelable area that is tight and solid until knotted up.






https://item.taobao.com/item.htm?abbucket=14&id=1014906271242&mi_id=00002R7dLCkSSNh2J6Y-o5dt6kRH-X0wAll0wjsFKswC2EA&ns=1&priceTId=215040a217738834443254326e1b68&skuId=6187955690282&spm=a21n57.imgsearch.item.1&utparam={"aplus_abtest":"2df2c352e45f9f61d5a321e3b5a504c7"}&xxc=taobaoSearch

 

[WussRedXLi]

Good core and pelvic stabilizer muscles exercises.
Can create a decent base.

BTW the sit up pattern one, try not to hinge the lumbar discs when doing due to the high loads at such angles (high torque at the discs if you hinge etc).

It's not a bad exercise as what some make it out to be, same thing goes for deadlight/squats.....some folks say better dont do. But then it would be a chicken and egg thingy then, same as walkers/wheelchairs as aids for old folks.
But the form must be there, coz you might be doing it repeated over months/years with thousands of reps.

Thicc erector spinae esp
One of the major muscles that act as your natural weightlifting belt.

 

[sph777]

Flash sales for Income eco run. $35. Til tomorrow.
https://www.facebook.com/share/p/1YfibuBwQx/

Cheaper than when I signed up early bird LOL

 

[WussRedXLi]

Bob & Brad

K tape

Fascia cross fiber massage (i think not super different from the above fascia release tool)

Massaging the calves with massage gun. Esp if you often have tight or tender calves.

Seems like zero drop shoes might work as a strengthening tool, but that is to be worn more for work/normal.
For those in office wear, might need to search for more options, as office dress shoes have quite a high drop, well well over the 8-10mm in our running shoes, and we spend more time and take more steps in dress shoes.

 

[WussRedXLi]

Actually for those of you who are getting injured and re-injured and again re-injured again and and again esp at the same places.......then maybe what the below is saying is correct and applies. Strength and mobility issues.

Wah these things gonna be tough.

Achilles tendonitis and plantar fasciitis are closely linked and often stem from the same underlying mobility and strength issues. While they affect different areas of the foot, both are essentially overuse injuries resulting from a similar breakdown in lower limb mechanics.
National Institutes of Health (.gov) +4



Luckily for me i have never gotten AT or PF for running.

Once was during racewalking during covid period, PF.......but once only and largely cleared up in 3 days (the painful acute phase). That one was classic too fast too soon too intense with total no respect to progressive overload, user problem, it happens. IIRC i jumped in distance like 300% 1 shot and somemore with decent intensity, WTF.

ITBS once. This one triggered me to go check out cross training seriously in Sep 2023. (lead me to cycling)

Very minor left hamstring upper tendon niggle, cleared up in about a week, not pain but just merely discomfort. U know the bugger is not happy with what you are doing, first complain email sent

Nothing else that i can remember.

 

[WussRedXLi]

Maltodextrin and DIY and gels talk

BTW these guys quite power in both speed and endurance even to the ultra distances and also experienced.

 

[GlassDoor]

PF is a pretty common injury which imo most seasoned runner will go though. the acute inflammation can be triggered by various factors mainly running volume and foot wear choices.
It's also common among sedentary population. If you ever go on a holiday with a group of elderly sedentary folks that seldom walk much... they go on holiday walk a bit more for 3-4 days.. then they will suddenly say, first thing in the morning they step on the heel sharp pain.

the injury that plagued me the most in the past is itb syndrome. much more challenging to rehab, involves adjustments to running form and strengthening/using different muscle groups. this is this why I am so anal about running form.

 

[sph777]

Thanks for sharing!

Looking through my shoes, I don't have a low stack flexible trainer.

Closest is Dowin Speedster, quite low stack but plated and aggressive.

Bmai carbon 3T is not aggressive but higher stack.

Other non plated are high stack cushioned.

Threw away NB Rebel 3 during CNY cleaning which might have worked... Maybe time to hunt for a cheap pair.

For the exercise, did you do something like this?

SRY also did the same towel exercises when he had plantar

 

[s_mario]

Actually for those of you who are getting injured and re-injured and again re-injured again and and again esp at the same places.......then maybe what the below is saying is correct and applies. Strength and mobility issues.

Wah these things gonna be tough.

Achilles tendonitis and plantar fasciitis are closely linked and often stem from the same underlying mobility and strength issues. While they affect different areas of the foot, both are essentially overuse injuries resulting from a similar breakdown in lower limb mechanics.
National Institutes of Health (.gov) +4



Luckily for me i have never gotten AT or PF for running.

Once was during racewalking during covid period, PF.......but once only and cleared up within 3 days. That one was classic too fast too soon too intense with total no respect to progressive overload, user problem, it happens. IIRC i jumped in distance like 300% 1 shot and somemore with decent intensity, WTF.

ITBS once. This one triggered me to go check out cross training seriously in Sep 2023. (lead me to cycling)

Very minor left hamstring upper tendon niggle, cleared up in about a week, not pain but just merely discomfort. U know the bugger is not happy with what you are doing, first complain email sent

Nothing else that i can remember.

ya me now having PF and i think my core and mobility not there.. went to a podiatrist and was advised to get a customized insoles and do strengthen exercises.. i brought a over counter insoles (from USA) to try first and been doing my exercises for a while,,

getting better sightly but still have the pain.. now starting to get back to running.. last week 4km this week 6km.. dunno how long then can get to back my last time 50 to 70km a week

 

[s_mario]

PF is a pretty common injury which imo most seasoned runner will go though. the acute inflammation can be triggered by various factors mainly running volume and foot wear choices.
It's also common among sedentary population. If you ever go on a holiday with a group of elderly sedentary folks that seldom walk much... they go on holiday walk a bit more for 3-4 days.. then they will suddenly say, first thing in the morning they step on the heel sharp pain.

the injury that plagued me the most in the past is itb syndrome. much more challenging to rehab, involves adjustments to running form and strengthening/using different muscle groups. this is this why I am so anal about running form.

i very sian over my PF.. had it since like Jan.. till now still not fully recovered.. i been reducing my run like mad just becos of PF..

 

[GlassDoor]

ya me now having PF and i think my core and mobility not there.. went to a podiatrist and was advised to get a customized insoles and do strengthen exercises.. i brought a over counter insoles (from USA) to try first and been doing my exercises for a while,,

getting better sightly but still have the pain.. now starting to get back to running.. last week 4km this week 6km.. dunno how long then can get to back my last time 50 to 70km a week

slow is smooth, smooth is fast. Patience is your best friend.
as others have said... a little bit everyday... not one day a lot then crippled for a week.