jogging and motivation thread

[WussRedXLi]

huawei watch, if you set to HK region (malaysia also) can unlock their pulse arthimetic detction or sth. In the background, based on heart rate, it shows:
1) Signs of PVC
2) Signs of Afib
3) Potential PVC
4) Potential Afib
5) Sinus rhythm

Based on my experience, quite accurate. Number of PVC/Afib reduced to 0 after the doctor shock the heart.

Yeah indeed, looking at the Fit 4 Pro to upgrade my GT Runner. What the......got such tricks one ah.

 

[sph777]

Unfortunately I fractured my toe and my right hand fractured in 2 places.
The right hand was fractured in Nov last year due to cycling and just recovered only

I fell off the motorcycle sad to say

Take care and get well!

 

[WussRedXLi]

very exciting race.

 

[WussRedXLi]

Can try running at night, very shiok experience

2 years ago occassionally go there one, a few times with my kid too at 6am. Then stop by at Ghim moh hawker for BF.

If run at night, need to have rear red LED clip on. Front can just be your mobile phone in the hands or something, coz you'd need some bare illumination for the path anyway. Any $5 cheapie would do, since it's literally pitch black.

Rare occasions would have foldie or bangla on bike gunning through. Once I was already doing like 22kmh and a bangla still overtook gunned past me....... haha. @$#$@@#% Another time was a hybrid bike or road bike, not sure, but it was the big wheels 650/700cc bike.
(ok, 22kmh already past the limit i know)

These fellas do use RC as transporation.

The bikes would try not to use any good front illum (coz would blind oncoming dir), and some runners wear dark clothings. So cyclists would typically only get like 1-2 seconds max of warning time at best, cant find the exact night cycling vid but the runners just suddenly pop out of the darkness one, so quite dangerous.
If wear pure black, i think literally just 1 second of visibility to the cyclist.

For ref :

120g/hr is a lot leh, I am working towards 60-70g/hr for the marathon.

If you want to run a fast marathon, then you will need a lot more gels to sustain the glycogen burn.

Rail corridor actually not too bad since there’s still people running or cycling past. These days I see people doing night cycling through rail corridor. But rifle range road, by 7pm, willnt have people going around there. You will see occasional cars going past. If you run till the end at the ammo camp, there’s a section where it will be pitch black.

Yeah 120g, just for info and reference nia....i came across that interesting vid 2 weeks ago that Holly Archer so magnanimously shared on youtube, and with decent scientific rigour too with the whole process documented.
In case there are any hardcore folks here who are so into milking out the last bit of performance to go for sub -3 and wants to heat train lah......max out fueling etc.

I not pro and chasing long races/race times that need such fueling, only amateur sessions with no time limit with kid that need fueling coz burning heckloads of calories.

But i shared with xllms maltodextrin powder on iherb.......and it's really cheap. Like 1/3rd the price of gels.

Wondering if DIY small packets of maltodextrin powder mixed into the cups of water (ie liquid nutrition) works too for your race day or not. It just MIGHT be better than gels, which quite most times you'd want to swallow with water as well anyway. Can try if interested.

 

[sph777]

Can try running at night, very shiok experience

120g/hr is a lot leh, I am working towards 60-70g/hr for the marathon.

If you want to run a fast marathon, then you will need a lot more gels to sustain the glycogen burn.

Rail corridor actually not too bad since there’s still people running or cycling past. These days I see people doing night cycling through rail corridor. But rifle range road, by 7pm, willnt have people going around there. You will see occasional cars going past. If you run till the end at the ammo camp, there’s a section where it will be pitch black.

I ran rail corridor once at 5am, never again. Completely no lights and quite scary haha. I rmb I went in at spooner and exited at queenstown area and ran back by roads.

 

[Tudo88]

Garmin run early bird $105!!!

 

[WussRedXLi]

 

[lovemyself123]

Garmin run early bird $105!!!

Where is the link huh

 

[WussRedXLi]

I ran rail corridor once at 5am, never again. Completely no lights and quite scary haha. I rmb I went in at spooner and exited at queenstown area and ran back by roads.

I tried before during 7th month. That and Mount Faber, Sentosa allanbroke road......

Haven't tried woolwich road tho...... The route to Serapong climb and also the Sentosa satellite earth station.

Also there are some running/hiking/cycling trails in Sentosa itself that are not lit at night.

Runners also can try. Just need lighting nia.
Personally i like Sentosa as training ground quite a lot......it has a totally different feel from all the PCNs/Parks in SG. Also it is rolling hill terrain, and basically you can loop the heck out of the whole island, running HM or FM distances there also can.
If want more challenges, can try gunning up nearby Mount Faber also.

 

[lovemyself123]

Anyone can advice how to manage runners knees?
I have this soreness around the knees

 

[WussRedXLi]

Disclaimer : For women runners reading, dont try the above mentioned by me. Shd be obvious tho.....

 

[WussRedXLi]

Anyone can advice how to manage runners knees?
I have this soreness around the knees

2 days ago, i was very happy to hear that my father has finally felt zero pain for his patellar for the past week or so liao, in well over a year since 2025. This was after some 4 months of strengthening, since Dec last year before Xmas. Walking down steps most terok, climbing up still relatively ok. Walking pain a bit.

There were few episodes in which it was so painful that he had to take 200mb eteriocoxib for 2 weeks, max dose. Prescribed by GP.

That is curing the symptoms, but not the root cause.

Also on collagen type II, MSM, Chrodritin, Glucosamine sulfate, etc. Help a bit at best.


His was not really exercise induced, but actually tbh is quite related, coz daily is 5km to 6km to and fro, in addition to NEAT walking activities whereby sometimes peak to 15-16k steps. That is mon-fri, wo fail, coz of my kid sch ferrying

AI says 26k steps is HM for avg runner avg stride len.

PS. Below exercises, if you have reached past beginner stage, can try explosive for your concentric phase. I feel this is better esp if you are over age 40.


Anyway, back tp topic.... note i am not a PT, but this is what i did to help my father with his knees.


Strengthen (1). Quads. He could not even bend past 45 deg so no squats of any variation is possible. So i used wall sit + mini band leg extension


2. Anterior tibialis
Traditional tib raises work, even though they are not the best out there.
But for joggers, maybe can try this. (the first exercise he showed is a tib raise)


3. Calves. Single leg calf raise. Please try to do weighted version, just go to fitness corner and use the log raise rear part and use your to hands to force your body/legs down, easily 20kg this way. 3 seconds down 3 seconds up, preferably with a slight 0.5s pause at the top and bottom, please dont do the stuff that you had been seeing what others do with calf raises bouncing up and down fast. If my father can do this properly, so can everyone here. You can also do seated ver if you have access to good weights be it home or gym.

4 Hamstring. Just mini band and curl up can liao. Not the best, but you dont need nordic curls also lah.
BTW, do it controlled, eccentric esp.



(5)
A. Glute max. Just some long bands and curl away.
Or can do single leg glute bridges.



B. Glute med (abductors). Glute spread with mini bands. Also, not the best exercise to work this, but for things like knee pain rehab is can la.

 

[WussRedXLi]

Why so many stupid exercises you might ask?

Coz usually petallofemoral pain is usually multifactoral.

And also esp for older folks, they are just friggin weak everywhere.

 

[WussRedXLi]

Anyone can advice how to manage runners knees?
I have this soreness around the knees

Why so many stupid exercises you might ask?

Coz usually petallofemoral pain is usually multifactoral.

And also esp for older folks, they are just friggin weak everywhere.

C Adductors group (actually isometrics also can, not say super impt for knee pain)





(6) Illiopsoas group

 

[WussRedXLi]

So, good luck with the knee pain. Chronic is what it means, already jialat for many many years possibly (my dad's case). It's not so easy to fix, but not impossible. It's not a sexy process, vast majority of people including runners/cyclists hate strengthening, i know..........but it is what it is.

For his case, 80+ age, 4 months to fix. Years of neglect / low level chronic pain and slowly degenerating + treating the symptoms only, until i initiated the fix.

 

[WussRedXLi]

Full of respect. I need to be young again man.

As expected......Tsunami R1 6061 alu frame, used by fixies predominantly.

 

[WussRedXLi]

Runners can try the second exercise variation as well. Controlled active mobility and not just going thru the motion.

 

[sph777]

I tried before during 7th month. That and Mount Faber, Sentosa allanbroke road......

Haven't tried woolwich road tho...... The route to Serapong climb and also the Sentosa satellite earth station.

Also there are some running/hiking/cycling trails in Sentosa itself that are not lit at night.

Runners also can try. Just need lighting nia.
Personally i like Sentosa as training ground quite a lot......it has a totally different feel from all the PCNs/Parks in SG. Also it is rolling hill terrain, and basically you can loop the heck out of the whole island, running HM or FM distances there also can.
If want more challenges, can try gunning up nearby Mount Faber also.

I have tried mt Faber which although not very brightly lit, still ok as not many cars at 4-5 am. Have never run in Sentosa haha

 

[winningeleven]

[url=https://ibb.co/272txjwC] [/URL]

No haze smell when I was jogging yesterday evening ! However My wife asked me to fetch her earlier. So I had to cut short my running routine . I ran the fastest 30 mins of my life for the year 2026!

 

[Tudo88]

[url=https://ibb.co/272txjwC] [/URL]

No haze smell when I was jogging yesterday evening ! However My wife asked me to fetch her earlier. So I had to cut short my running routine . I ran the fastest 30 mins of my life for the year 2026!

Was the track closed from 7-9? Tuesday supposed to be my intervals day but everytime check schedule, they said the track closed due to rubdy