jogging and motivation thread

[Jurong640]

Go YouTube play those metronome vid to pace Ur cadence while u jog. I used it to force my 140+ cadence to 170+ within 2 runs.

ohh metronome. Few months back, i saw an old uncle played that while running. Will it be tiring to follow and pace will increase?

 

[Ender]

My garmin says my vo2max is only 43

We are same age group. This number is considered good for us liao.

 

[WussRedXLi]

Maybe 1 day try to test this. Havent tried before.

 

[Jurong640]

My garmin says my vo2max is only 43

We are same age group. This number is considered good for us liao.

My Vo2 Max is 43.5, and it's going up as i gradually ramp up my runs. I'm looking at my history over past 12 months. November 2024 was just 39.5. June 2025 was 43.3

 

[WussRedXLi]

 

[LWZ]

why all the shocked emoji, 2h too little to wait before running ?

 

[WussRedXLi]

Average HR drop to 158bpm with a slightly faster pace. Cadence avg at 144, a increase of 4spm.

Oh....didnt see this earlier.

If it's so slow, then use this first. Avg 158.
No way you are gonna jump to 178-180 without issues , unless for really short distances and super slow paces. (you mentioned 7-8km usually)

Utimately, for the hobbyist runners, cadence depends on so many factors from height / inseam to pace (some folks Z2 is 8-9min/k but some are 4:30 to 5), if it feels unnatural then dont have to aim for 178-180. It could be lower or it could even be higher.
Like if one wanna TT their 1.5k or 2.4k, some might even need to go till 185spm coz already limited by stride length.

 

[Ender]

why all the shocked emoji, 2h too little to wait before running ?

Maybe they read as you ran >2hr after dinner.

 

[Jurong640]

Maybe they read as you ran >2hr after dinner.

I interpret it has ran for 2 hours after dinner instead of ran 2 hours after dinner.

 

[Mephist0pheLes]

ohh metronome. Few months back, i saw an old uncle played that while running. Will it be tiring to follow and pace will increase

It's very awkward at the start, Ur stride distance most probably will drop significantly, and it will probably mess up Ur breathing as u try to pace urself to the metronome, but will get use to it after a few runs.

 

[Jeremy1]

why all the shocked emoji, 2h too little to wait before running ?

You run continuously for >2 hours so I presume that's more than 15Km

 

[rarenick]

I only run in the evenings after work, around 6++ to 7++pm for 30 mins session. Reach home slightly over 8pm...then shower, partial cook/steam my own meals (also tabao some cos my cooking sucks as too healthy) . and ready to eat by 8:30 and finish before 9pm. Sleep starts around midnight till 1am , as I only need 6 hours of sleep each day.

6 hours enough meh? Got check how many hours of deep sleep u get each night?

 

[rarenick]

If I wfh I would finish dinner before 7and go exercise at 8+.
I seldom exercise if I have to wfo, but when I do, I usually finish dinner slightly after 8 and go exercise at 9+.
But I don't sleep so early. If u sleep so early, just wake up at 5:30am to exercise. 7 hr of sleep sld be plenty for most ppl

I have been adjusting my lifestyle. Usually sleep around 11pm or 11.30pm, sometimes stretched till past midnight.

Last year I sleep on average 6hours a night. This year I have been trying to hit 7 to 8 hrs.

Then just past few days I realised my deep sleep is around 30 mins to 1 hr. And Tuesday night only 5 mins or so. No wonder feeling tired. So decided to take care of my sleep.

 

[LWZ]

Maybe they read as you ran >2hr after dinner.

I interpret it has ran for 2 hours after dinner instead of ran 2 hours after dinner.

You run continuously for >2 hours so I presume that's more than 15Km

moi ish notch K-pop star rah, no can tahan such intensity for >2h

anyway, if the dinner was too oily, will experience a bit of acid reflux while running...

 

[endo5x5]

What watches are you all using to track your usual runs?

I'm using my Samsung Galaxy Watch5 Pro since 2022, quite accurate a precise. I use their Samsung Health app to map my runs as it provides lots of advanced running metrics post-run and recovery.

Information is that synced automatically to Strav and Healthy 365 to earn Health Points.

Suunto Race S, bought last year via a good deal on shopee. It's been great so far, though the charging port is slightly tedious to align with the contact points on the rear of the watch-face.

Suunto app on phone would auto log activity to strava after sync'ing with watch.

Anyone exercise at night?

After dinner 830pm reach home. Then by 1030pm need to go to bed. In between 8.30pm and 10.30pm only got 2 hours. How to manage it such that got time to digest food and not overstrained before sleep?

+1. I try to complete dinner by 7pm, then start run around 7:45pm.

Unlike most pple, I can only start exercising after a heavy meal. In fact, would be great to start asap after eating, as I would hit the wall really fast if my stomach is not full.

Then go home shower, hydrate, do laundry, then go sleep around 11pm.

 

[Jurong640]

Yesterday, I mentioned that i made a tweak to my Heart Rate Zones on my Samsung Health app. I switched to Heart Rate reserve option. Previously, it was Based on Max HR.

Based on Samsung Health, Heart Rate Reserve is the difference between your resting heart rate and your maximum heart rate. Heart rate reserve is an indicator of fitness and how hard you're working during exercise.

I asked ChatGPT on which is better to measure Heart Rate Zones, here's the answer:

---

For the most accurate heart rate zone settings for running—especially if your goal is improving performance, endurance, or fat burn—you should base your zones on Heart Rate Reserve (HRR), which uses both:

• Resting Heart Rate (RHR)
• Maximum Heart Rate (Max HR)

This method is known as the Karvonen Formula, and it's more personalized than just using a percentage of Max HR alone.

---

Why Heart Rate Reserve (HRR) is More Accurate:​

1. Takes your fitness level into account
   A lower resting HR generally means you're fitter. HRR reflects this, while Max HR-only methods don't.
2. Improves zone precision
   Two people with the same Max HR but different resting HRs will have different cardiovascular responses, which HRR captures.

---

Karvonen Formula (HRR-based Zones):​

\text{Target HR} = ((\text{Max HR} - \text{Resting HR}) \times \% \text{Intensity}) + \text{Resting HR}

---

Example (plug in your actual numbers):​

• Max HR: 190 bpm
• Resting HR: 60 bpm

Zone 2 (60–70% HRR):


((190 - 60) \times 0.60) + 60 = 138 bpm
((190 - 60) \times 0.70) + 60 = 147 bpm
\Rightarrow Zone 2 = 138 to 147 bpm

---

How to Set This in Your Watch:​

Most advanced fitness watches (Samsung, Garmin, Polar) let you:

• Manually input Resting HR and Max HR, or
• Choose “Heart Rate Reserve” as the basis for zones

Make sure to:

1. Set your Resting HR from your true resting state (e.g. right after waking up)
2. Estimate Max HR from testing (or use 220-age as a rough estimate if unsure)
3. Select “Heart Rate Reserve” if your device supports it

---

Summary:​

Method	Uses RHR?	More Accurate?	Recommended?
% of Max HR only			No
Heart Rate Reserve			Yes!

 

[kensk76]

6 hours enough meh? Got check how many hours of deep sleep u get each night?

yes i use apple watch to track. normally 30 to 45mins deep sleep.

 

[Jurong640]

About right, what you guys recommend. Slow down pace, lower heart rate, keep in the zones. Just like today, i drop my heart rate, ran more comfortably today, take longer breaks when heart rate goes up.

One thing this video mentioned, it's ego. People don't like the idea of being overtaken and you wanted to force yourself to chase and not lose face. He also said, remove pace indicator from your watch, just focus of the current time and heart rate. Slowly, gradually, you will be faster. Just like what i feel today, slighter faster with a lower heart rate and not focusing on pace.

TLDR; Drop your ego and pace. Don't chase it.

 

[Mephist0pheLes]

6 hours enough meh? Got check how many hours of deep sleep u get each night?

I sleep only 4-5 hrs from Mon to sat. Sun I sleep abit more. Not recommended but can still function.

 

[kkkkdllmkkkk]

Oh....didnt see this earlier.

If it's so slow, then use this first. Avg 158.
No way you are gonna jump to 178-180 without issues , unless for really short distances and super slow paces. (you mentioned 7-8km usually)

Utimately, for the hobbyist runners, cadence depends on so many factors from height / inseam to pace (some folks Z2 is 8-9min/k but some are 4:30 to 5), if it feels unnatural then dont have to aim for 178-180. It could be lower or it could even be higher.
Like if one wanna TT their 1.5k or 2.4k, some might even need to go till 185spm coz already limited by stride length.

wow i saw the DJ and my heart beat reach 180 liao...