Lchlch
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Bro, I do hope so.
But as due to my age , I dare not chiong fast n hurt my knee.
jogging and motivation thread
- Thread starter Cometdevil
- Start date
But as due to my age , I dare not chiong fast n hurt my knee.
xllms
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don't stress over the timing, just run based on feel. Pace yourself using your body as a gauge. The more you run, the more one gets to understand your body's reaction better. Sometimes certain discomfort will go away if you persist after a stretch of distance and it becomes smooth after that. Different bodies react differently.
Lchlch
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Yes I ever feel the discomfort, but then as I run, it disappeared.
Jeremy1
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Bro , my time is 1 hr 29 min
.
Way way off the mark..
The time limit is 2 hours n 15 minutes, you are 45 minutes faster
Lchlch
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Oic...sorry sorry bro, I thought is 1 hr 15min.The time limit is 2 hours n 15 minutes, you are 45 minutes faster
Sorry guys, I made a mistakes...eyesight no good...
Mecisteus
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Alamak bro why you keep worrying about your knees in the running thread ?
Please get over this EDMW biggest misconception.
Lchlch
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Bro, do buzz me if any 10 km ya...The time limit is 2 hours n 15 minutes, you are 45 minutes faster
Lchlch
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Thks bro...hahaha..old liao, everything need to be careful..
Wait fell down, bone cracked.
Ender
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But the distance.. No joke..
Kuudere
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Not really a good idea to race 10km twice a month since need to re-taper again. Would be better to just concentrate on the 5k in end August. Could get in mile speedwork in June, 3k speedwork in July and 5k speedwork in August.
This 10k race would mean that I skip out on mile speedwork and go straight to 3k.
Also, another pressing problem is that I can't even execute a 8km threshold run at 4.15 min/km, due to stitch. Not something I can fix in 2 weeks. Even if I fix it, I need to convert that to 9km, then I have the confidence to run a proper 10km.
https://www.eventbrite.sg/e/great-green-run-2024-tickets-906626944597
Can try Great Green Run, 3 hr time limit for 10km (12 Oct)
Jeremy1
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I also, very weird when the momentum started going, it's just getting better n better.
Jeremy1
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Ender
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Main cause for runners to have injuries like knees or other is over train. That is why I am a strong believer of Easy runs. I attribute easy days to my knee resilience. Being a typical stubborn runner, I hardly do any of those leg strengthening exercises.
Only reserve or risk injury one day a week for that endurance run or walk, and another for that short high intensity run. The other days are easy run, and don't skip them, easy runs are there to base built. Cause you are in zone 2 and occasion lower zone 3, these intensity is within the 75% -85% of max HR, studies shows at these range and enough duration there will be adaptation in our muscles. Another base it built is your metabolic flexibility to burn fats. The more time you spend in that fat burning zone, the more adapted your body is burning fats. Coz most of us comes from sedentary lifestyle in high carb diet, our body almost forgotten how to burn fats, there will be a moment of weakness if suddenly our sugar source is depleted and can't switch to fat fast enough. That's why, during training try not to fuel with high GI gel. You will just get your body to revert to carb for energy.
Easy runs are easy, should end your run without an all out shag.. Enough to sweat, but not enough to muscle fatigue or out of breath and a night of rest is enough to restore you back for another similar easy run.
Last edited:
Ender
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IF you spend a lot of time in aerobic zones, your body also adapted to be more tolerance to heat. Sweat more, lower core temperature.
https://www.straitstimes.com/singap...ga-ways-to-raise-tolerance-for-warmer-weather
In particular, aerobic exercises such as running, cycling and skipping rope can help people adapt to heat by lowering their bodies’ core temperature and triggering earlier and faster sweating to help the skin cool down.
Such cardio workouts also lower the heart rate, allowing the body to function more efficiently, said associate consultant Joshua Li from Changi General Hospital’s department of sport and exercise medicine.
Simply Science finds out how people can use cardio as a weapon to fight the heat.
Heat acclimatisation helps to reduce the risk of heat injury and improve the safety of people who work or exercise in the heat.
Construction workers, soldiers and marathon runners are not unfamiliar with the concept of acclimatising to warmer conditions. In Singapore, new construction workers – especially those hailing from colder climates – and those returning from prolonged leave must undergo a two-week heat acclimatisation programme.
This involves gradually exposing employees to Singapore’s heat and humidity, and increasing the duration and intensity of work over the fortnight.
Scientists globally have been studying how ordinary people, especially the ageing population, can similarly build up their resilience to rising temperatures and brace themselves for heatwaves.
Dr Li noted that people who live in Singapore have already adapted to the climate, and most are able to tolerate small increases in temperature. The question is whether they are heat-acclimatised to the type of outdoor work required of them under the scorching sun.
“Heat injuries, including death, may occur when there is a sudden and marked increase in temperature – for example, a heatwave,” he said.
The trick to acclimatising properly and safely is to start with a good level of fitness.
Associate Professor Jason Lee from the National University of Singapore’s Yong Loo Lin School of Medicine (NUS Medicine), said: “If one is unfit, the recommendation is to attain a certain level of fitness before embarking on heat acclimatisation. Being aerobically fit per se is a very effective measure to beat the heat.”
Individuals can start by exercising in cooler environments to build their baseline aerobic fitness. Then they can move to a hot environment and slowly increase their exercise duration and intensity over two to three weeks, added Prof Lee, who is also director of the Heat Resilience and Performance Centre at NUS Medicine.
Dr Li recommends increasing the intensity and duration of outdoor physical work by 20 per cent each day.
“Doing light or brief physical work in the heat will acclimatise the individual only to light, brief work. More strenuous or longer tasks require more acclimatisation,” he added.
Both experts stressed the need to rest well and cool off in between sessions.
People with chronic diseases such as diabetes and heart disease can also raise their aerobic fitness within their means after consulting their doctors. But they should stop or seek medical attention when they feel the effects of heat strain, giddiness or chest pain, among other issues.
Some treatments for chronic diseases, such as blood thinners, Alzheimer’s medications and some chemotherapy drugs, can hinder the body’s ability to lose heat and regulate core temperature.
“Doctors need to be mindful of these and perhaps consider refining and enhancing safe medication prescription guidelines,” said Prof Lee.
Beyond outdoor activities, immersing in an onsen or sauna, and sweating it out at a hot yoga session can help people acclimatise to heat as well if done correctly.
Prof Lee said: “The use of sauna and onsen or hot yoga can raise internal body temperature, which is a key criterion for an effective heat acclimatisation session.
“A hybrid approach can also be used – exercise in the heat for a while and then go into an onsen thereafter to maintain the raised body temperature.”
Sauna or onsen can also be suitable alternatives for the elderly and those who are immobile.
Like stamina, a person’s tolerance to heat can wear off after a period of sedentary behaviour. Dr Li said that after a month without exercise and heat exposure, acclimatisation will be lost and the person will need to restart the two-week regime.
Someone who is adapted to higher temperatures will have better blood flow to the skin to facilitate heat loss and an increased sweat rate, among other benefits. But in Singapore’s highly humid environment, sweating more may not be a good thing because lingering moisture in the air makes it harder for perspiration to evaporate.
Noting that this is an area that needs further study here, Prof Lee said: “Sweating itself doesn’t lose heat. Sweat evaporation does... Increased sweating without helping to lose body heat can accelerate dehydration unnecessarily.”
https://www.straitstimes.com/singap...ga-ways-to-raise-tolerance-for-warmer-weather
From aerobics to hot yoga: Ways to raise tolerance for warmer weather
SINGAPORE – Exercise is not only key to good health but also to heat-proofing oneself against rising temperatures.In particular, aerobic exercises such as running, cycling and skipping rope can help people adapt to heat by lowering their bodies’ core temperature and triggering earlier and faster sweating to help the skin cool down.
Such cardio workouts also lower the heart rate, allowing the body to function more efficiently, said associate consultant Joshua Li from Changi General Hospital’s department of sport and exercise medicine.
Simply Science finds out how people can use cardio as a weapon to fight the heat.
Heat acclimatisation helps to reduce the risk of heat injury and improve the safety of people who work or exercise in the heat.
Construction workers, soldiers and marathon runners are not unfamiliar with the concept of acclimatising to warmer conditions. In Singapore, new construction workers – especially those hailing from colder climates – and those returning from prolonged leave must undergo a two-week heat acclimatisation programme.
This involves gradually exposing employees to Singapore’s heat and humidity, and increasing the duration and intensity of work over the fortnight.
Scientists globally have been studying how ordinary people, especially the ageing population, can similarly build up their resilience to rising temperatures and brace themselves for heatwaves.
Dr Li noted that people who live in Singapore have already adapted to the climate, and most are able to tolerate small increases in temperature. The question is whether they are heat-acclimatised to the type of outdoor work required of them under the scorching sun.
“Heat injuries, including death, may occur when there is a sudden and marked increase in temperature – for example, a heatwave,” he said.
The trick to acclimatising properly and safely is to start with a good level of fitness.
Associate Professor Jason Lee from the National University of Singapore’s Yong Loo Lin School of Medicine (NUS Medicine), said: “If one is unfit, the recommendation is to attain a certain level of fitness before embarking on heat acclimatisation. Being aerobically fit per se is a very effective measure to beat the heat.”
Individuals can start by exercising in cooler environments to build their baseline aerobic fitness. Then they can move to a hot environment and slowly increase their exercise duration and intensity over two to three weeks, added Prof Lee, who is also director of the Heat Resilience and Performance Centre at NUS Medicine.
Dr Li recommends increasing the intensity and duration of outdoor physical work by 20 per cent each day.
“Doing light or brief physical work in the heat will acclimatise the individual only to light, brief work. More strenuous or longer tasks require more acclimatisation,” he added.
Both experts stressed the need to rest well and cool off in between sessions.
People with chronic diseases such as diabetes and heart disease can also raise their aerobic fitness within their means after consulting their doctors. But they should stop or seek medical attention when they feel the effects of heat strain, giddiness or chest pain, among other issues.
Some treatments for chronic diseases, such as blood thinners, Alzheimer’s medications and some chemotherapy drugs, can hinder the body’s ability to lose heat and regulate core temperature.
“Doctors need to be mindful of these and perhaps consider refining and enhancing safe medication prescription guidelines,” said Prof Lee.
Beyond outdoor activities, immersing in an onsen or sauna, and sweating it out at a hot yoga session can help people acclimatise to heat as well if done correctly.
Prof Lee said: “The use of sauna and onsen or hot yoga can raise internal body temperature, which is a key criterion for an effective heat acclimatisation session.
“A hybrid approach can also be used – exercise in the heat for a while and then go into an onsen thereafter to maintain the raised body temperature.”
Sauna or onsen can also be suitable alternatives for the elderly and those who are immobile.
Like stamina, a person’s tolerance to heat can wear off after a period of sedentary behaviour. Dr Li said that after a month without exercise and heat exposure, acclimatisation will be lost and the person will need to restart the two-week regime.
Someone who is adapted to higher temperatures will have better blood flow to the skin to facilitate heat loss and an increased sweat rate, among other benefits. But in Singapore’s highly humid environment, sweating more may not be a good thing because lingering moisture in the air makes it harder for perspiration to evaporate.
Noting that this is an area that needs further study here, Prof Lee said: “Sweating itself doesn’t lose heat. Sweat evaporation does... Increased sweating without helping to lose body heat can accelerate dehydration unnecessarily.”
Jeremy1
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Got one very hot in December
Standard Chartered Singapore Marathon 2024
Faster go and register
Mecisteus
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Lchlch
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Bro, expensive......I can't afford.Got one very hot in December
Standard Chartered Singapore Marathon 2024
Faster go and register
Ender
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@Lchlch which one is you?
https://www.straitstimes.com/singap...-walking-trend-is-making-strides-in-singapore
https://www.straitstimes.com/singap...-walking-trend-is-making-strides-in-singapore
Steps and the city: How the walking trend is making strides in Singapore
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