jogging and motivation thread

[Ender]

How are you guys keeping up with your routine during these hazy times? Indoor treadmill?

Is it really that bad? I run in the evening after 8pm. Hardly any impact, I still stick to my routine.

 

[Sadisticnoob]

As you are a serious cyclist, I believer you quads are stronger than any of us here.
Generic advise. If really sore (not injury), usually is regress to lower mileage and progress with a less aggressive progression.

Not really my quads but my adductors . I tried running today again it seems to be fine could be just tight

 

[osirisx]

Is it really that bad? I run in the evening after 8pm. Hardly any impact, I still stick to my routine.

I can see the particles under street lights, sun and moon gives an orangey glow. High 100s aqi. I feel it’s high.

curious what level would you deem bad?

 

[Sadisticnoob]

How are you guys keeping up with your routine during these hazy times? Indoor treadmill?

I wear n95 if it’s very bad

 

[Ender]

I can see the particles under street lights, sun and moon gives an orangey glow. High 100s aqi. I feel it’s high.

curious what level would you deem bad?

Probably that was on last monday, I only did a 10 minute run that day and call it quit. I did say hazy under the street lamp and smell. That's was the only night I had to adapt due to haze.
For me, mainly smell.

 

[Ender]

Not really my quads but my adductors . I tried running today again it seems to be fine could be just tight

I think will go away as the body adapts. Just don't do crazy increment of mileage these few days.

 

[WussRedXLi]

 

[WussRedXLi]

How are you guys keeping up with your routine during these hazy times? Indoor treadmill?

You gotta time your workouts around the levels. Most important are long sessions and the LT1/LT2 workouts, in which AI is giving me anywhere from 12 all the way to 20 times vol of air breathed vs at rest. Zone 2 are coz they are LONG and still have a somewhat elevated breathing vol. Somewhat long LT1 probably also matter.
Short ones like a 20-30 min daily zone 2 that some street folks do are comparatively not really affected, at least not for the current levels.


1. Use 1hr figures. You might even use "near real-time" unofficial stations, but these are generally reading "a bit higher than usual", some more than others.

Share a good site : https://www.airgradient.com/map?zoo...org=ag&embedded=false&dataSources=AirGradient

aqicn has 3 stations at the east side too, Simplicity, Seaside Residences, Longvale. Note : Longvale might read a bit higher than usual.

Important note : You are not after accuracy, you are after TRENDS.

Anyway, in fact if one was using air conditioning from 10 or 11pm onwards, he is more likely to have kept that pollution in the AC room till now at 6AM.......so no significant benefits. I have measured the air in the AC room before, there is just a little bit of "natural decay" of the PM2.5 in the room

Past 24 hours (PM2.5 ug/m3 concentration, reading a little high, this is NOT an index figure)

2. Use 24hr figures. This is also for post exposure health advisory as well. This is the reason why some folks use Air Purifiers and things like KF94......esp crucial those who are in the Sensitive Group esp with underly medical conditions (esp cardiac / lung issues)

For eg, now
24hr PSI from NEA

AI is convenient.


How Prior Pollution Affects the Body

• • Lingering inflammation: Inhaling fine particulate matter (\(PM_{2.5}\)) for 24 hours triggers systemic inflammation and oxidative stress that do not vanish immediately when the air clears. [1]
  • Vascular strain: Recent pollution exposure can leave blood vessels temporarily more reactive, inflamed, or prone to minor clotting. [1, 2]
  • Residual cardiovascular load: Hard running sharply increases your heart rate and blood pressure, which can interact with this lingering vascular vulnerability. [1, 2]

The Role of Exercise

• • Long-term protection: Regular physical activity lowers your overall, long-term baseline risk of heart attacks.
  • Acute vulnerability: While regular exercise is protective, a sudden hard exertion right after a heavy pollution spike can transiently stress a cardiovascular system that is still processing inflammatory signals. [1, 2, 3, 4]

 

[WussRedXLi]

How are you guys keeping up with your routine during these hazy times? Indoor treadmill?

Real eg :

I ended my ride a bit earlier yesterday at around 9am. Was at a hopsital with my family to do wife's blood test and see spec. Then had lunch. KF94s worn anyway. But i had to ride back in the thick of yesterday's morning haze, from the graph i shown above it was pretty solid levels.......so i had to "limp" back on the bike, ie zone 1.
Somemore in decent live traffic, bo bian, risky but had to be done.

Air Purifier the rest of day.

So now going out with the kid to whack Sentosa again and maybe WCH. Levels cleared since around 2-3AM.
I will check so that i do not breathe in all that haze unnecessarily, that could impact the future sessions.

Actually to give NEA some credit, that is why you also look at the 24hr PSI figures and follow the official Health Advisories which are also similar to the standards other countries worldwide, not that it is totally useless.

Additionally there is a 24hr "Unhealthy for Sensitive Groups" which instead of starting from PSI 100 (24hr figure), it starts from PSI 73.


Another l eg, if you do a LT2 session for 60 mins at PSI 100 (PM2.5 ug/m3 at 55 1hr), you are basically exposing yourself to like breathing in anywhere from 12 all the way to 20 hours of that same level, in just 1 hour's worth.


Ok gotta go out now.