jogging and motivation thread

[WussRedXLi]

How about shorter distance like 5km everyday ?

If you wanna aim 4-5km length, maybe can do 7 days like this simple routine for your age 60 thereabouts.
And since you have already done distances like 17km (just much slower) with no ill-effects, that means you are pretty conditioned.
You can embark on it straight away.

Mon - Fri 4-5km @ zone 2. 5-10 mins dynamic stretching before .
Sat @ zone 1 and if you feel like it progressing to zone 2. That might mean you have to brisk or racewalk at the moment, which is fine.
Sunday 3-5km @ zone 4. Say maybe initially 1st km zone 2, then zone 3 2nd km and then 3-5km zone 4.....progressive run. Last 100-200m if you feel like your muscles/tendons are feeling ok, can gun a 90% RPE.
Min 10 mins dynamic stretching. Then after you feel you are better conditioned, can do a whole session @ zone 4.
Leg swings / lunges are already quite sufficient for this sort of distance esp 3k

Very simple schedule, no need for specific speedwork sharpening like fartleks or intervals since no race goals or serious goals to be attained within the next few months. And for you these 3-5k sessions can be finished in around 30 mins one with the warm ups in 40 mins.


I can assure you within 3-4 months you will comfortably surpass 12.30 mins ie 5.12 min/km pace if you time trial a 2.4k, even if it's just a GPS TT.
Able to run faster might bring you a fresh breath of air to your current status, which brings on the even bigger things. Things like same pace buy longer distances.

You can even go "play" a bit, you see some seasoned runners doing their 5.00 pace runs, you go join and "feel like a pro even at age 60".....but only for a portion of coz. Absolutely no issue after 3-4 months.
Of coz after 2k and you hae hae chuan, muster the last bit of your breathe and act blur wave goodbye.
No hurry, you can aim for distances of 1.6k, 2k, 2.4, 3k while running fast......all of which are below 5k.
Very accessible distances and no shame in attempting at all.

 

[Ender]

Interestingly enough, the Japanese have come up with an intermittent walk training for old folks where they alternate between fast and slow walking. Better results in terms of metabolic markers such as blood pressure compared to standard 10000 step walking.

Some form of interval training helps.

Also came across this Japanese walking interval here.
https://www3.nhk.or.jp/nhkworld/en/...F_WalkingRunning_en_2024Apr_ad_dps-202404-001

 

[raylong]

When you said 6 days a week, does distance matter ?

So let said if everydayI run shorter distance of 5K ? Is it okay to run everyday or maybe on certain day, run long distance n then other day short distance ?

There's another question I would like to ask since we are not young anymore. Is it better to wear those knee cap for better protection when running ?

It depends on individual fitness and tolerance. If you find can run 5k everyday just go ahead. Me on average run 5.5 days a week mostly on base building. If there's a week that I want to try very hard run or long run that week is usually 3 days. For a long run like in your case 15k cannot be run everyday one. I suggest run just once every 2 weeks. Also next day better to do a zone 1 for recovery. Your normal day run should be something like 40-50% of 15k.

Don't know much about knee cap but I know some people wear compression tights for protection and recovery.

 

[Mecisteus]

Choking the arteries in the process.

 

[rosschang]

Cannot run everyday one. Young people can run 6 days 1 week. Old men like us better 5 days or less a week.

Ya.... laofunker only 2 days a week 5km each... on days when I WFH...

 

[Jeremy1]

No choice, need to collect my health points everyday

 

[xllms]

No choice, need to collect my health points everyday

pardon my suagu-ness, what is health points?

 

[Lchlch]

pardon my suagu-ness, what is health points?

I think is health365

 

[Jeremy1]

pardon my suagu-ness, what is health points?

Healthy 365, you need to download this apps then when you walked 5000 steps, you will have 10 points and also if you exercise and your heart rate reached a certain MVPA, you will need 30 mins to collect another 20 points.

So this accumulation of points can exchanged for ntuc vouchers and etc

You can referred to below for more info

https://hpb.gov.sg/healthy-living/healthy-365

 

[raylong]

back to running. last sat, did a 30min 5km. woke up on sunday to a sore back...

now trying out zone 2 running mostly, about 9:30-11:00 min/km, relying all on apple watch instructions, accurate enough?

comments pls. need to get back fitness for some travels in Oct. hhaha

Chest or arm straps are more accurate in certain way like they can match your HR more accurately in real time. For example in watches if your HR is 140bpm then you drop to 120bpm, watch will not show 120bpm immediately instead must wait for 5 more seconds later then will show 120bpm. That's the difference between watch and straps. But usually mai hiam watch is still ok one.

 

[tmster]

For those running in new balance 1080 v13, how's the toe box? Is it spacious?

 

[tmster]

Healthy 365, you need to download this apps then when you walked 5000 steps, you will have 10 points and also if you exercise and your heart rate reached a certain MVPA, you will need 30 mins to collect another 20 points.

So this accumulation of points can exchanged for ntuc vouchers and etc

You can referred to below for more info

https://hpb.gov.sg/healthy-living/healthy-365

Easy to get pts? i walk to buy cai png few times a week(probably 3-4km) and run 1 or 2 times a week, how long to have enough for vouchers?

 

[Jeremy1]

Easy to get pts? i walk to buy cai png few times a week(probably 3-4km) and run 1 or 2 times a week, how long to have enough for vouchers?

5000 Steps for 10 points is easy to get. Sleep also easy but too bad my Garmin doesn't support sleep.

The MVPA is the only one where you need to get your heart rate to beat at a moderate or vigorous level then can get points so if your exercise is not hard enough, you might end up getting nothing for MVPA ( 20 points )

Currently below are the things you can exchange, I exclude the donations

 

[tmster]

Steps is easy to get. Sleep also easy but too bad my Garmin doesn't support sleep.

The MVPA is the only one where you need to get your heart rate to beat at a moderate or vigorous level then can get points so if your exercise is not hard enough, you might end up getting nothing for MVPA ( 20 points )

Currently below are the things you can exchange, I exclude the donations

I have an older garmin and a samsung watch. Looks like not bad, since i am already walking and running, this is added bonus, will check it out.

 

[Jeremy1]

I have an older garmin and a samsung watch. Looks like not bad, since i am already walking and running, this is added bonus, will check it out.

Samsung watch maybe can get the sleep points.

So per day max for me is 30 points. I am not sure how much can get for the sleep.

I had 5370 points currently.

 

[milkiee]

is it true that the minimum duration for z2 run is 45mins to reap the benefits?

https://www.howardluksmd.com/zone-2...e 2 running is “hard,pace and walk many hills.

 

[xllms]

For those running in new balance 1080 v13, how's the toe box? Is it spacious?

NB shoes come in different widths standards
https://support.newbalance.ca/s/article/Men-s-Shoe-Sizing-Guide?language=en_US

 

[Jeremy1]

is it true that the minimum duration for z2 run is 45mins to reap the benefits?

https://www.howardluksmd.com/zone-2...e 2 running is “hard,pace and walk many hills.

z2 for me is walking pace

 

[Ender]

is it true that the minimum duration for z2 run is 45mins to reap the benefits?

https://www.howardluksmd.com/zone-2-hr-training-live-longer-less-injury/#:~:text=Zone 2 running is “hard,pace and walk many hills.

The book "Advance Marathoning" by Pfitzinger says long run minimum 1:30mins to activate muscle and capillaries adaptation.
While from the YouTube channel Seth James Demoor, he mentioned minimum two hours to activate pulmonary ventilation adaptation.
These are runners who are elite and seasoned, I think they really need extreme training to improve minute adaptation.
I think for us amateur with mediocre performance, any runs, even 30 mins of recovery pace is good base building. No such thing as junk miles for me, even if I run 10 secs to catch a bus is a training to me.

Edit, just read the link you posted. Zone 2, most seasoned, even amateur season one, should be able hold steady state HR above 45 minutes at zone 2.. But should progressively built up to it. Keep it in zone 2 for a minimum 45 mins to train your body to burn fats is what it is trying to say

 

[SpeedingBullet]

My HOKA Bondis finally giving way, 20km away from 1000km mark. Bought some new Elevons, tried them really comfy. any other ride-or-die HOKA fans here? beefcake bois