jogging and motivation thread

[endo5x5]

I just wanna come in to rant about having chosen 2XU to clock a HM result because

1) dunno if they might screw up the official distance again this year
2) income eco run is only 32 bucks for policyholders plus I heard that it is well organised (despite the silly morning rain last year)

Oh well, 53 more days. Time to clock another run this evening...

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?

I have this weird habit of starting the only the first 3 klicks with breathe in nose and out from mouth. I dunno where I picked it up from, but I always felt that I should temper my breathing in the initial phase...

 

[cherynsq]

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

when running, breathe through nose abit slow. breathe through mouth, can maintain better consistency

 

[GlassDoor]

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

I am quite sure quite a few 50+ heros here can ace 2.4km under 10mins with spares.

 

[GlassDoor]

when running, breathe through nose abit slow. breathe through mouth, can maintain better consistency

加油。however you do it.. doesn't really matter. the most important is consistency. by that I mean years not months. make it a habit. the rest like running mechanics, how long to run, how far to run, cadence, breathing will sort itself out when you are more experienced.

 

[WussRedXLi]

 

[WussRedXLi]

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

Actually he shd still be very very fit in his 50s and even up till early 60s possibly. Not sure what happened in the last 1 decade.

 

[LWZ]

Actually he shd still be very very fit in his 50s and even up till early 60s possibly. Not sure what happened in the last 1 decade.

reminds of my dad actually... few years older than JC, and health significantly declined in the past few months, even hair loss also noticeably worsened

 

[WussRedXLi]

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?

Just listen to DnB
After a few sessions, esp since chrynsq shd be rather youngish...... neuromuscular shd be able to keep up and adapt rather quickly one la, shd not be an issue.

Actually it is the same for cycling, crank length etc......need some neuro work and spend time doing the drills etc....it is not a given one. But some do not put effort into such things, and then change back coz "too tough". Is not coz too tough, is coz they dont put in the effort for the drills. Regardless, it does take time for your nervous system and muscles to adapt.

Use a youtube convertor and convert the vid into mp3 etc then upload to your watch or phone.

 

[WussRedXLi]

reminds of my dad actually... few years older than JC, and health significantly declined in the past few months, even hair loss also noticeably worsened

Suspect throughout our lives, really need to continue the grind. VO2max, zone 2, absolute strength (deadlift, squats, pull up, dips), plyo or any explosive training (the other part of neuro work other than strength and VO2max work......yes VO2max sessions do significantly stress the nervous system, much more than easy paces).
Mobility work and simi "chaos" training as in sudden directional changes etc.

Actually i read before cycling (balancing) and the split second decision making helps also.

Plus of coz, our fav Creatine.

Life long man.......

 

[Tom Sawyer]

when running, breathe through nose abit slow. breathe through mouth, can maintain better consistency

I think when your cadence increases with smaller strides, breathing through nose will not be slow anymore.

 

[WussRedXLi]

Yes, VO2 max training trains the nervous system, along with the cardiovascular and muscular systems. While commonly associated with maximum oxygen uptake, the high-intensity nature of VO2 max training (typically 90-95% of maximum heart rate) puts significant stress on the neuro-muscular system and enhances neuronal resilience, cognitive function, and brain health.
Key Ways VO2 Max Training Affects the Nervous System:

• Increased Brain-Derived Neurotrophic Factor (BDNF): High-intensity training, like that used to boost VO2 max, increases the release of BDNF, a protein that supports the survival, growth, and maintenance of neurons.
• Strengthened Noradrenergic System: Studies indicate that higher VO2 max is associated with greater neural signal intensity in the Locus Coeruleus (LC), a brainstem region critical for producing noradrenaline, which supports cognitive resilience, attention, and memory.
• Improved Neuroplasticity: High-intensity interval training (HIIT) increases the production of lactate and other markers that promote neuroplasticity (the brain's ability to form new neural connections).
• Brain Structure and Cognitive Function: Higher cardiovascular fitness (VO2 max) is linked to higher cerebral blood flow and increased volume in the hippocampus, the area of the brain responsible for memory.
• Reduced Neuroinflammation: Aerobic training, particularly at high intensities, helps reduce neuroinflammation, promoting long-term brain health and lower risk of cognitive decline.
• Enhanced Neural Efficiency: Regular, intense exercise can lead to improved neurological control of movement, increased neural efficiency, and potentially improved executive functioning.

Important Considerations:
While VO2 max training is beneficial for the brain, it is also very demanding on the central nervous system, meaning it requires adequate recovery time.

 

[WussRedXLi]

Yes, strength training significantly trains and strengthens the nervous system—a process called neuromuscular adaptation—often leading to strength gains before muscle growth occurs. It enhances neural efficiency by improving motor unit recruitment, increasing firing frequencies (rate coding), and improving coordination between muscles.
Key Neurological Benefits of Strength Training:

• Initial Strength Gains are Neural: In the first few weeks of training, increased strength is largely due to the nervous system becoming more efficient at activating muscle fibers rather than hypertrophy.
• Enhanced Motor Unit Recruitment: The nervous system learns to activate more muscle fibers simultaneously, improving force production.
• Improved Coordination: Strength training improves intermuscular coordination, which is the ability of different muscles to work together efficiently.
• Brain Plasticity and Health: Strength training increases brain-derived neurotrophic factor (BDNF), boosting neuroplasticity, potentially increasing the volume of the hippocampus (improving memory), and promoting better cognitive function.
• Reduced Inhibition: It reduces the nervous system's inhibiting mechanisms that normally restrict muscle contraction to prevent injury.

Research suggests that strength training also acts as a "neuroprotective" agent, helping to prevent cognitive decline and improve mood by influencing neurotransmitters.

 

[WussRedXLi]

The issue often i see is that lao lang, avoid such strength and VO2max work. To play it safe........
When it actually shd be the other way round.......if one cares about longevity / quality of life in latter years.

 

[WussRedXLi]

 

[WussRedXLi]

 

[Kuudere]

I just wanna come in to rant about having chosen 2XU to clock a HM result because

1) dunno if they might screw up the official distance again this year
2) income eco run is only 32 bucks for policyholders plus I heard that it is well organised (despite the silly morning rain last year)

Oh well, 53 more days. Time to clock another run this evening...



I have this weird habit of starting the only the first 3 klicks with breathe in nose and out from mouth. I dunno where I picked it up from, but I always felt that I should temper my breathing in the initial phase...

If they screw up the official distance, just run extra on your own. If the organiser screw up, then you don't deserve to show face to them, especially considering how much extra you are paying to run in 2XU.

I am quite sure quite a few 50+ heros here can ace 2.4km under 10mins with spares.

https://runsingaporerankings.com/criteria/

Based on Singapore advanced running criteria, they expect 50+ to run 5.57 1.5k or 12.35 3k to qualify. This works out to be 9.47 - 9.55 min 2.4k times.

Which seems to be quite in line with the IPPT requirement of going sub 10.20 min to max out 2.4km. (IPPT = doing sit up + push up, then run also).

If really want to max out 100 points as 50 y.o., run under 10.20 min, do 47 push ups and 48 sit ups.

 

[GlassDoor]

If really want to max out 100 points as 50 y.o., run under 10.20 min, do 47 push ups and 48 sit ups.

ya.. all for reference onli... long time no monetary incentives already. haiz....

 

[Mila Azul]

Off topic, but what sunscreen do you recommend for jogging or other outdoor activities? Most sunscreens don't last long because sweat tends to wash them off.

I was too stubborn and lazy to use sunscreen, and now I'm paying the price with a sunburn.

 

[cherynsq]

Worried it may rain today , I wore the cheaper asics jolt today featuring Eva. Felt like my legs are more tired after run compared to Vomero

 

[WussRedXLi]