jogging and motivation thread

[WussRedXLi]

Motivation

 

[WussRedXLi]

 

[dev_stg_prd]

can anyone have pointers how to correct running form to improve efficiency? drills etc?
can it be self corrected or ?

 

[rarenick]

Today on leave, managed to run 5km around 8am timings. Unbearably warm!

 

[rarenick]

2. Heavy weights (low reps) are better when it comes to strength gains, neural adaptation.
Yeah....forgot about this.
Coz for longevity i am also aiming for strength and power gains, plus slowing down the motor units / more fast twitch from RIP.
The strength gains and peak strength in a sprint or surges helps my sports also.
But still, much higher reps would also have the same benefits lah......but possibly at lower levels nia.
ps. Creatine really helps also in the training.

I just bought some creatine pills and started taking yesterday. Long term I suspect will be expensive but I still prefer it since those powder one will cake up until very hard. And pills will be convenient to put some in office.

 

[sph777]

4x400m Men’s Relay Final
Watch how World Record Holder Wayde van Niekerk chased a 10m gap in 3rd leg. @3:05 - 3:55 (split at low 43s)

Wah after he tore his ACL, he was never the same.

 

[sph777]

can anyone have pointers how to correct running form to improve efficiency? drills etc?
can it be self corrected or ?

I think @GlassDoor can answer this

 

[xllms]

Wah after he tore his ACL, he was never the same.

indeed, but his run in SA 3rd was really amazing

 

[xllms]

I think @GlassDoor can answer this

do all the fundamental drills
https://www.trainingpeaks.com/blog/drills-for-proper-running-form/

 

[WussRedXLi]

Bro's 71 but he moves and talks better than the vast majority of people younger.

 

[WussRedXLi]

I just bought some creatine pills and started taking yesterday. Long term I suspect will be expensive but I still prefer it since those powder one will cake up until very hard. And pills will be convenient to put some in office.

Tip : The powder form eg 1kg need to split into around 200-300g tubs. It's from the moisture (high RH%) and daily opening/closing of the tub, not temps.
Pills quite exepsnive, but if you can afford it.

For me, 3 pax in my family taking it now and at an avg of around 7g per day (7 x 3 = 21g), so bo bian i have 5kg worth in my house right now, cant afford pills form factor.

 

[Kuudere]

https://www.reddit.com/r/trackandfield/s/x2fg7VivE9

10% running time performance gap between guys and girls across the different running world record

What this means is that if you are 10% or more faster than girls, it means you are effectively faster in comparison.

Within 10% or same pace = she is effectively faster

 

[WussRedXLi]

can anyone have pointers how to correct running form to improve efficiency? drills etc?
can it be self corrected or ?

Both pointers below need to be progressive overloaded, as usual with anything new (even for other things like pull ups, dips etc) :

Can do hill sprints, SIT or Sprint Interval Training. Hills would have slightly less injury risk. Sprints of no more than 15 seconds, or even 10 seconds if you want. Full bore sprints, not fast jogging.

Try drop jumps for plyo. Can do pogo jumps as well. Scientifically proven also. Plyometrics.

 

[WussRedXLi]

Keyword : as long as taken to failure

Side note : But if wanna be safe, 1-2 RIR also can

Dragging sets up to 60s or more really makes it difficult to gauge what is failure point

Video also talked briefly about high reps lactate burn masking true failure. Like what i told you about my 65 normal push ups "limit".

Of coz, similar to things like explosive SITs, not for the super beginners....or those who are injured
Go fix the root cause(s) before proceeding, else it's just like in running/cycling, the chance of recurrence is just not solved. Dont do the same thing again and expecting different results.

 

[WussRedXLi]

https://www.reddit.com/r/trackandfield/s/x2fg7VivE9

10% running time performance gap between guys and girls across the different running world record

What this means is that if you are 10% or more faster than girls, it means you are effectively faster in comparison.

Within 10% or same pace = she is effectively faster

So does that possibly mean a 20 min 5k man = 22 min 5k woman? Same age, general population.
Or a 1:30 HM male = 1:39 female, same age.

 

[Kuudere]

For people who are interested in stats. You can swipe left/right for more graphs.

So does that possibly mean a 20 min 5k man = 22 min 5k woman? Same age, general population.
Or a 1:30 HM male = 1:39 female, same age.

Yeah that is supposed to be the case, but numerically there’s less females that run so you don’t actually see that many that can run fast.

But let’s look at sg 2024 marathon results. Average woman runner ran 15 mins slower than man, so the average woman runner is actually more fit in comparison.

 

[WussRedXLi]

Yeah that is supposed to be the case, but numerically there’s less females that run so you don’t actually see that many that can run fast.

But let’s look at sg 2024 marathon results. Average woman runner ran 15 mins slower than man, so the average woman runner is actually more fit in comparison.

Yah i'd have guess that is the case as well. Same for cycling regarding the stats part.

 

[Ender]

New study, but it's not really a new finding. There are already previous studies that shows the no.1 injuries cause is increase work load to much, too soon. This new one just add more legitimacy on the philosophy.

Worthwhile to sit thru this video. build your base progressively and consistency is key.

 

[GlassDoor]

can anyone have pointers how to correct running form to improve efficiency? drills etc?
can it be self corrected or ?

imo key to improving running form is self awareness and understanding the objectives for the changes you put in. And avoid too many changes in a short time frame.

so question is start from where?
easiest to start is pain points. any pain/soreness during or after runs? start from there. this is more to correct the running form like cadence and foot strikes. based on the pain points google/youtube. lots of resources. I highly recommend starting from POSE running method.

2nd part will probably be how to run longer? this will be optimizing the running form. ie arm swings, leg pull etc. basically running more relaxed.

3rd part will be probably be the most interesting and challenging. How to run faster? again many resources on the web and youtube. this one most fun. stride length, toe push off, body lean etc... building muscle strength also play a very important part.

So depending on where you are on your running journey and objectives. your running form question has many answers and variations. key is to adjust and monitor and give your body time to adapt.

 

[Kuudere]

New study, but it's not really a new finding. There are already previous studies that shows the no.1 injuries cause is increase work load to much, too soon. This new one just add more legitimacy on the philosophy.

Worthwhile to sit thru this video. build your base progressively and consistency is key.

Good video! I think it's especially important even for experienced runners to rebuild their base if they fall sick or get injured. For me, I was sick again earlier last week and I then tried 3 x 3k at 2 min rest the following week, but I started to stitch out mid-way in. Overall pace was a bit slower than the usual times because I took time out to recover. The natural progression is to go back to shorter intervals and build back up. And slowly increase my mileage rather than doing the exact same mileage as when I wasn't sick.

And for beginner runners, I think it's important to be perfectly fine with taking breaks in between the run. Walk every 3-4 minutes of jogging. As long as they end up jogging more than they walk, then it's already an improvement. Then slowly increase the jogging duration bit by bit. At some point, of course, it's important to keep the mileage the same. For example, week 1, increase mileage by 5-10%. Then week 2, run the same mileage. Week 3, increase again. This is to ensure that your body adapts to the training load.