jogging and motivation thread

[cherynsq]

I been doing 5km every one three five

as I haven’t been running for a 3 years gap , no more stamina . So picking it up again , now building up base stamina and fat loss (zone 2)

gear: Nike vomero 15 (max cushion , zone 2 run) and for days I want to go faster to push to zone 3,Li Ning Fei Dian elite 5

 

[WussRedXLi]

Found this.

So yeah, need to get D, that means for chin ups 45-49 yrs of age, that is 2 reps....for passing. Passing, not Incentive.
So i think age 50-55 1-2 reps is very reasonable.

Hence, don't accept zero even if you are in your 50s or even early 60s.
edit - ok, maybe 60-65 give chance a bit, let you jump from pull up bar feet support a bit coz some might be really weak for the initial scapula retraction part, but they can pull the rest of the remainding range. 1 rep minumum for passing.
This means that by age 70-85, you'd still have sufficient pulling strength that keeps you out of dangerous or even deadly situations in a fall.....of coz assuming that your neural efficiency/effectiveness still there.

For 2.4 is 13:31 - 14:05, ie you do not run slower than 14 mins.....or 5:50 pace

I can't rem the details coz too long ago liao, but you do not aim for E. (if not my SBJ i'd have mostly passed last time liao coz i'd only have needed 203 or 198cm, which i can do even the latter part of reservist)

 

[WussRedXLi]

Hence, don't accept zero even if you are in your 50s or even early 60s.
edit - ok, maybe 60-65 give chance a bit, let you jump from pull up bar feet support a bit coz some might be really weak for the initial scapula retraction part, but they can pull the rest of the remainding range. 1 rep minumum for passing.

This means that by age 70-85, you'd still have sufficient pulling strength that keeps you out of dangerous or even deadly situations in a fall.....of coz assuming that your neural efficiency/effectiveness still there.

Yes, dementia significantly affects neural quickness (reaction time and cognitive processing speed), which in turn severely impairs the body’s ability to prevent or manage a fall. Dementia-related cognitive decline, including executive dysfunction and slowed processing, means the brain cannot quickly interpret danger, such as tripping or losing balance, leading to a higher fall risk.
How Dementia Affects Neural Quickness during a Fall:

• Impaired Executive Function: The brain struggles to process information about the environment, leading to a reduced ability to initiate a "rescue" move (like grabbing a railing) to stop a fall.
• Reduced Reaction Speed: Cognitive decline leads to a decrease in walking velocity and a slower, often cautious or shuffling, gait, which, while meant to be protective, actually increases the likelihood of becoming off-balance.
• Slowed Motor Planning: The ability of the brain to plan and execute quick, coordinated movements (motor planning) is disrupted.
• Disorientation: Dementia causes confusion regarding time and place, which can cause a person to misjudge steps or environmental hazards.

Bonus, 7-8g a day, if your GI can tahan, 10g / d. Split into 2 doses helps things a fair bit (flatulence etc)
For my kid (takes for cognitive boost), he will sometimes laosai while on 10g/d, so split into 3 doses daily helps.

 

[WussRedXLi]

I been doing 5km every one three five

as I haven’t been running for a 3 years gap , no more stamina . So picking it up again , now building up base stamina and fat loss (zone 2)

gear: Nike vomero 15 (max cushion , zone 2 run) and for days I want to go faster to push to zone 3,Li Ning Fei Dian elite 5

Great.......
Fat loss need quite a fair bit more volume tho......but 5k 3 times / wk is still fine if you are not in a hurry and 2-3 years no issue for ya, no need to go fast one, keep it moderate intensity.
Issue is, you will also feel terribly hungry at times, which passes over time but it's the initial hunger pangs feeling that screws up those with not so strong mindset. This is normal, as the body kicks into survival mode coz you exercised, so you'd wanna eat, and unfortunately for most, they end up eating more than what they exercised. So end up LLST, and proclaim that exercises do not work.

Try to intake protein instead of carbs then, for satiating effect....keep it handy. But post session, intake a wee bit of carbs for recovery, a bit of carbs is fine one and actually even beneficial.

It's mainly mindset unfortunately if this is not a hobby, so can get a bit tricky at times, including burnouts etc. So, just gotta hang in there and be very very very disciplined.

 

[Kuudere]

I been doing 5km every one three five

as I haven’t been running for a 3 years gap , no more stamina . So picking it up again , now building up base stamina and fat loss (zone 2)

gear: Nike vomero 15 (max cushion , zone 2 run) and for days I want to go faster to push to zone 3,Li Ning Fei Dian elite 5

Use 1 of the days to do your fast run (1k warm up, 3k of intervals or continuous run, 1k cooldown)

Run zone 2 or slower for the other days

Found this.

So yeah, need to get D, that means for chin ups 45-49 yrs of age, that is 2 reps....for passing. Passing, not Incentive.
So i think age 50-55 1-2 reps is very reasonable.

Hence, don't accept zero even if you are in your 50s or even early 60s.
edit - ok, maybe 60-65 give chance a bit, let you jump from pull up bar feet support a bit coz some might be really weak for the initial scapula retraction part, but they can pull the rest of the remainding range. 1 rep minumum for passing.
This means that by age 70-85, you'd still have sufficient pulling strength that keeps you out of dangerous or even deadly situations in a fall.....of coz assuming that your neural efficiency/effectiveness still there.

For 2.4 is 13:31 - 14:05, ie you do not run slower than 14 mins.....or 5:50 pace

I can't rem the details coz too long ago liao, but you do not aim for E. (if not my SBJ i'd have mostly passed last time liao coz i'd only have needed 203 or 198cm, which i can do even the latter part of reservist)

For new ippt, passing is easier. For 2.4km, at 45, you need 14.50 to score 25 points and 15.10 to score 25 points at 49.

25 points is the default passing score for 2.4km since the passing requirement is 50 and 2.4km run is 50% of the maximum score.

 

[WussRedXLi]

For new ippt, passing is easier. For 2.4km, at 45, you need 14.50 to score 25 points and 15.10 to score 25 points at 49.

25 points is the default passing score for 2.4km since the passing requirement is 50 and 2.4km run is 50% of the maximum score.

Yeah, easier, not as much plyo explosiveness needed or some skills/technique (SBJ). or min absolute strength (pull ups). Ok i mean, push ups also need absolute strength, but push up vs pull up is quite a significant difference for "novices", one is like maciam 1/2 BW while the other is full BW, other than the push vs pull aspect.


For middle aged runners, try to aim for at least 12:20 i guess, or around 5:10 pace i think. Dont aim for just passing ba.

 

[cherynsq]

For 5km run , because of the lack of stamina , I can only keep to zone 2 . Sometimes feel like walking instead of the slow jog as leg calf muscles feel very tight

but just continue to push on for weight loss . The other day took out my kebaya, can fit but slightly tight hahaha

I’m using Nike vomereo 15 in my rotation as it has zoom air and zoomx and react foam to keep structure intact .

 

[WussRedXLi]

Jackie Chan. 71 yrs old.

Quite fast degradation.

 

[WussRedXLi]

For 5km run , because of the lack of stamina , I can only keep to zone 2 . Sometimes feel like walking instead of the slow jog as leg calf muscles feel very tight

but just continue to push on for weight loss . The other day took out my kebaya, can fit but slightly tight hahaha

I’m using Nike vomereo 15 in my rotation as it has zoom air and zoomx and react foam to keep structure intact .

Actually if that's the case, can try racewalking first also. Or alternate bt the 2.
You can slowly progress to faster racewalking speeds, the gait for it enables you to do 4:00 pace even.
Pro racewalkers do 20k at around 4:15 pace, and for even shorter distances like 1.6k, under 3:30 pace.

For shoes, just avoid the super high stack shoes and as long as no hotspots, can liao

Racewalking generally lower impact and injuries than running, but still, progressively load it up if you wanna improve on the distance and pace......just that it generally is more forgiving.

 

[WussRedXLi]

Magnus damn fit zai. 7:12 for the run.

 

[Kuudere]

Yeah, easier, not as much plyo explosiveness needed or some skills/technique (SBJ). or min absolute strength (pull ups). Ok i mean, push ups also need absolute strength, but push up vs pull up is quite a significant difference for "novices", one is like maciam 1/2 BW while the other is full BW, other than the push vs pull aspect.


For middle aged runners, try to aim for at least 12:20 i guess, or around 5:10 pace i think. Dont aim for just passing ba.

2.4km standard at 45/49 y.o

45 pass	<= 14.50	49 pass	<= 15.10
45 bronze	<= 14.00	49 bronze	<= 14.20
45 silver	<= 12.10	49 silver	<= 12.30
45 gold	<= 11.10	49 gold	<= 11.30

45 commando gold

<= 10.50

49 commando gold

<= 11.10

45 max

<= 10.00

49 max

<= 10.20

Pass: 25 points
Pass with incentive/bronze: 30 points
Silver: 38 points
Gold: 43 points
Commando gold: 45 points
Max: 50 points

For 5km run , because of the lack of stamina , I can only keep to zone 2 . Sometimes feel like walking instead of the slow jog as leg calf muscles feel very tight

but just continue to push on for weight loss . The other day took out my kebaya, can fit but slightly tight hahaha

I’m using Nike vomereo 15 in my rotation as it has zoom air and zoomx and react foam to keep structure intact .

If you are focusing on weight loss, cut back on your easy pace by 10s/km for the 5k. You will run 50s longer for each 5k and burn more calories

 

[LWZ]

over 500km

over 550km now on both pairs in the rotation

 

[LWZ]

Jackie Chan. 71 yrs old.

Quite fast degradation.

every time I think of JC 'golden era' and stunts, I think of that ridiculous helicopter stunt in New Police Story 3

 

[noinimod]

For 5km run , because of the lack of stamina , I can only keep to zone 2 . Sometimes feel like walking instead of the slow jog as leg calf muscles feel very tight

but just continue to push on for weight loss . The other day took out my kebaya, can fit but slightly tight hahaha

I’m using Nike vomereo 15 in my rotation as it has zoom air and zoomx and react foam to keep structure intact .

Hmmm if you feel the calf muscles very tight due to slow jog, it's probably too slow and ground contact time too long.

You may be better off jogging faster, then walk. Repeat that jog-walk cycle. It will feel better on your leg muscles than the ultra slow zone 2 slow jogging all the way.

For most average folks i dont think zone 2 training is sensible because the pace is too slow and overall jogging experience plain sucks. All the youtube/online chatter about zone 2 training really applies mostly to trained individuals imo

 

[cherynsq]

Hmmm if you feel the calf muscles very tight due to slow jog, it's probably too slow and ground contact time too long.

You may be better off jogging faster, then walk. Repeat that jog-walk cycle. It will feel better on your leg muscles than the ultra slow zone 2 slow jogging all the way.

For most average folks i dont think zone 2 training is sensible because the pace is too slow and overall jogging experience plain sucks. All the youtube/online chatter about zone 2 training really applies mostly to trained individuals imo

i sent my apple health record to gemini. it says i should take smaller steps as my Steps Per Minute too little. meaning i use longer stride. hmm the side of calves also very ache after each run

 

[noinimod]

i sent my apple health record to gemini. it says i should take smaller steps as my Steps Per Minute too little. meaning i use longer stride. hmm the side of calves also very ache after each run

Okay, means your cadence too slow and you're over striding.

Try to gradually increase it to 160 upwards to 170. At jogging paces, still can do 160-ish bpm cadence without much issue. If you run with music, check out some spotify playlists with 160 to 180 bpm to help you get used to it. It will feel very weird at first but it will be much better on your legs and joints.

You're probably heel striking too, and the main remedy is to increase your cadence

 

[cherynsq]

Okay, means your cadence too slow and you're over striding.

Try to gradually increase it to 160 upwards to 170. At jogging paces, still can do 160-ish bpm cadence without much issue. If you run with music, check out some spotify playlists with 160 to 180 bpm to help you get used to it. It will feel very weird at first but it will be much better on your legs and joints.

You're probably heel striking too, and the main remedy is to increase your cadence

Good idea. i just subscribed to spotify . i shall try that later this evening

so basically i have to run slower but shorter strides length right? whats the breathing pattern?

 

[noinimod]

Good idea. i just subscribed to spotify . i shall try that later this evening

so basically i have to run slower but shorter strides length right? whats the breathing pattern?

Yes. Can try this playlist (not mine). A lot of the spotify running/workout BPM not accurate with BPM all over the place.

Take shorter strides, match your step pace to the beat of the song. Breath in a regular pattern that's comfortable for you.

It will feel very weird and uncomfortable at first, like you're taking very small steps, moving your legs a lot like a shuffle, yet not moving fast. But it will get better and your legs will thank you.

 

[cherynsq]

Yes. Can try this playlist (not mine). A lot of the spotify running/workout BPM not accurate with BPM all over the place.

Take shorter strides, match your step pace to the beat of the song. Breath in a regular pattern that's comfortable for you.

It will feel very weird and uncomfortable at first, like you're taking very small steps, moving your legs a lot like a shuffle, yet not moving fast. But it will get better and your legs will thank you.

i find it more comfortable when i breathe in from mouth and out from mouth too than breathe in from nose and out from mouth. any advice?

 

[noinimod]

i find it more comfortable when i breathe in from mouth and out from mouth too than breathe in from nose and out from mouth. any advice?

Hmm this one may be more towards ENT aspect of health already.

Do you need to breathe through your mouth in day to day life? If so, there may be some nasal congestion that's preventing you from comfortably breathing through your nose. Could be either allergies or structural (enlarged turbinates/deviated septum). Will need to check with ENT to know for sure.

If you can breathe comfortably through your nose for daily activities then maybe you're jogging too hard for your current level of fitness, so need to tone it down and pace yourself