jogging and motivation thread

[Peanut15]

I would think so. I know I will kenna when my training block for SCSM reach it peak phase. During off season, even if I run 50 to 60km a week, low chance of it happening. I think distance and intensity. I wish I could nail the exact cause, but give up liao. Shoes also. Like the QD PG series all will give me toe problem for any interval training with insole on. SO now use without insole, they are fine. But the last round is it just happened during SCSM training, can't pinpoint which shoes.

yes. My 2 black toe appeared twice. 1 during SCSM training and another during SCSM half marathon. My QD shoe fit has a very good fit and my feet doesnt even slide around.

But when i wriggle my toe, the toe does touches the shoe easily (more than my other shoe from puma/addidas). So i suspect the long distance causing the toe to rub/hit the top easier than other shoe causing the black toe.

 

[Tudo88]

yes. My 2 black toe appeared twice. 1 during SCSM training and another during SCSM half marathon. My QD shoe fit has a very good fit and my feet doesnt even slide around.

But when i wriggle my toe, the toe does touches the shoe easily (more than my other shoe from puma/addidas). So i suspect the long distance causing the toe to rub/hit the top easier than other shoe causing the black toe.

Most long distance runners will have black toes one. Part and parcel of the game. I saw some china influencers, they got 3-4 black toes per foot haha

 

[Ender]

Most long distance runners will have black toes one. Part and parcel of the game. I saw some china influencers, they got 3-4 black toes per foot haha

After a while, most who just learn to live it. I even bought a cheap manicure kit from china, to trim and file the edges of the nail. Sometime even try to dig out those stuff like dried blood underneath the broken nail.

 

[WussRedXLi]

Sam Ruthe

 

[WussRedXLi]

Ben Khoo got analyse marathon timing diff for Singapore vs other cool climates previously

Singapore T100 is also basically one of the slowest, heck.....it IS the slowest out there. Based on the pro timings.
Quite significant also, off the back of my hand it's ~ 10 mins range.

Yes got places like Qatar and Dubai but then that's during their cooler months which also have very low RH%. Really need to look at the heat index temperature.
Then SG T100 is during April, which if one is into local meteorology, is when we have the %#$#$ highest temps and RH% no thanks to intermonsoon season. (no, our warmest months are not in June/July but it aint that far off to be fair). We have another intermonsoon season when we transition from SW to NE monsoon but that one usually not as hot.
And of coz, they juuussst gotta start at 2pm and 3pm for Pro women and men , coz LLST got the age group races in the morning. The only silver lining is that for the run leg, 5pm+ for women and men, a wee bit "cooler", but then the bike leg would still be terok. I think they might have constraints shifitng 3 hours later and doing evening + night racing.


Actually, just quick AI check ba....

Singapore experiences its highest heat index (or "real feel" temperature) during the inter-monsoon months of April and May, with high heat stress conditions frequently extending into June and October. Afternoon temperatures often peak between 3 pm and 6 pm, with high humidity and intense solar radiation causing heat index values to exceed on extreme days

Key facts about high heat in Singapore:

• Peak Months: April and May are historically the warmest months. In 2023, high heat stress days occurred mostly in April, May, June, and October.
• Highest Temperature:The highest daily maximum temperature ever recorded in Singapore is
  
  , recorded on 17 April 1983 and again on 13 May 2023.
• Factors: The high heat index is driven by high humidity, light winds, and intense sunshine between the Northeast and Southwest monsoon seasons.
• Daily Peaks: The highest heat index typically occurs in the afternoon (12 pm – 4 pm).
  The National Environment Agency +4

In 2023, the highest 15-minute average Wet-Bulb Globe Temperature (WBGT), which measures heat stress, was

, recorded on 24 October.
Meteorological Service Singapore

 

[WussRedXLi]

Ben Khoo got analyse marathon timing diff for Singapore vs other cool climates previously

Anyway i dont run SG SCSM being a more international race (but also early morning, so ever so slightly lower impact) , but for ang mohs age groupers (some fly in overseas to race and vacation), SG T100 you can hear expletives.
Lucky thing is for duathlon, they start and end much earlier than the triathlon (ends noon time @$#@$), so less of an impact.

Overseas athletes competing in the T100 Singapore triathlon have consistently described it as one of the most brutal, challenging, and "savage" races on the world circuit, primarily due to extreme heat and humidity. Despite the physical toll, they have praised the event for its unique, iconic urban course, excellent safety standards, and high-quality organization.
TRI247 +3
Here are specific comments from international athletes regarding the T100 Singapore:
On the Brutal Conditions

• Hayden Wilde (NZL - 2025 Winner): Described the conditions as "impossible" to fully prepare for, noting that the humidity "eats your body from within". He added that the heat made for "massive time gaps" and forced him to focus purely on his own pacing rather than chasing others.
• Marten Van Riel (BEL): Called it "the professional race in the world with the hardest conditions" and admitted to being "a little bit afraid" of the combination of heat, humidity, and the challenging course.
• Kate Waugh (GBR - 2025 Winner): Described the run as "so savage" and "twice as brutal" as she struggled with cramping, stating it was a, "fight to the very end".
• Ashleigh Gentle (AUS - 2024 Winner): Described her win as "gritty and hard," revealing it was a much more demanding battle than the previous year.
• Youri Keulen (NED - 2024 Winner): Suffered so much from exhaustion due to the heat that he did not remember the last 500 metres of his race and required an IV drip.

 

[WussRedXLi]

Fast runner spotted

 

[Tudo88]

38 sgd for this race but if include air tickets and hotel, around 400 sgd haha.

 

[LWZ]

Any wide toe box shoe to recommend ah? The ones I wearing seems too small until got corn which make running painful and uncomfortable

can try ASICS gel nimbus extra wide (4E)

 

[WussRedXLi]

BTW, just sharing for those who are interested. At least now there is a benchmark in a test to shoot for.
I also came across any PT who was testing Ben is Running YT ch and he was saying bare minimum is no less than 30 (i believe it was for FM distance). His standard is also rather decent, 1 rep must take at least 3 seconds. So, i guess dont need to over do it and aim for 50-60 reps (which is crazy endurance actually).

Below got one vid stating 20 reps as mimimum.

Personally, i think this is a very good tool for agaration, since PF, AT, SS and possibly posterior tibialis tendon pain so bloody common for recreational amateurs. No more "i think i am strong enough coz i have been doing my calf raises during my running club sessions" , you need to test and there is a minimum standard.

For runners, the absolute bare minimum, or baseline, for a single-leg calf raise strength test is generally considered to be 20 to 25 quality repetitions on each leg.

RunningPhysio +2
While 25 is often cited as the minimum threshold for injury prevention, many studies and physiotherapists set higher targets for active runners.
Facebook +1

Recommended Benchmarks for Runners

• Minimum (Baseline): 20–25 reps per leg.
• Recreational Runners: 25–30 reps per leg.
• Endurance/Marathon Runners: 30–40+ reps per leg.
• Age-Specific: While 25 is a general baseline, a 20-29 year old male should aim for ~37, while a 20-29 year old female should aim for ~30.
  Health & High Performance +6

Keys to a Valid Test
To ensure the test is accurate, you must follow strict form, as improper technique makes the test too easy:

• Full Range of Motion: Rise as high as possible on your toes and lower your heel completely (preferably with your heel hanging off a step).
• Tempo: Maintain a steady pace, such as 1 second up and 1 second down.
• No "Cheating": Keep the knee straight (do not bend it) and do not use the wall for more than light balance.
• Symmetry: There should not be a difference of more than a few reps between your left and right sides.
  MGS Physiotherapy +4

If you cannot achieve 20-25 reps, it is recommended to focus on calf strength training to prevent common injuries like Achilles tendinopathy or shin splints.

ps. Other than being crucial in running, good calf strength is one of the key crucial muscles for preventing falls during elderly years, in addition to proprioception. Build yours now before letting sarcopenia and dynapenia screw you up.
edit - even for cycling, it has its use in the 5-7 o'clock pedal phase for stabilisation and power transfer and esp so during higher power levels/sprinting and more when out of then saddle.

Just tried this in server room. Managed 43 right but only 32 left, for technical failure state. Might be able to squeeze out a few more reps if wanting to reach true muscular failure but nah this is enough.
1 concentric (up) + 1 eccentric (down) = 1 rep
Use 2 seconds up and 2 seconds down, stand on a platform (stack of A4 or something) to get elevated. I remember the PT who administered the test on Ben Felton (Ben Is Running YT channel) used 3 seconds even.

Use this to gauge 2 seconds, then count your reps.
Both hands against the wall is fine, but not on the chair (no cheating!)
The tempo with 2 seconds up 2 seconds down is good and doable, 3 reps might be a bit diffcult to count it.

For me, training is just 2 hands resisting upwards on the overhead press log bar's horizontal bar at the red for my single calf raise, aiming for 12 reps and aiming to at least get a decent lactate burn / technical failure .

Iif you can reach another 1-2 reps of true muscular failure by shaking the burn off ie maciam with drop set, or even maybe with shaking or whatnots for last rep, then go for it man.

 

[LWZ]

Sometime even try to dig out those stuff like dried blood underneath the broken nail.

 

[LWZ]

It’s strange to me—I’ve been wearing 4E shoes for years, and only recently started experiencing runner’s toe.

just wondering, what's your BMI and distance you normally run ?

moi also wearing 4E shoes and do 30-40 km a week, but never had runner's toe

 

[WussRedXLi]

Fwah......seems like about 50% of the population in countries like US / Australia do not meet Mg daily recommendation.

Also, I dont think we are too far off here (possibly even worse than 50% esp prevalent for the hawker crowd)

 

[WussRedXLi]

BTW, i can fully 1000% recommend this corridor / night light for your elderly parents and/or those who have night blindness. Also good for male elderly, since can aim properly and also since most have split urine syndrome (enlarged prostate issues etc)
Some actually fall and break their bones at night when going to the toilet.

@sph777 also good for your family since got toddler.

The battery i have already tested from the USB charging tester , is legit in capacity though not 4600mAh, but i can believe it to be 3000-3500mAh which means it does have a true and decent quality high capacity 18650 inside. From the charger and usage. If you are using the downwards aiming light, possibly like 4-6 months usage. The side firing light is much brighter and probably less usage between charges, but can illuminate wider area. 3 units of downward firing is more than sufficient even if your HDB room layout is long and need to walk to the toilet in the kitchen.

USB-C charging.

https://detail.tmall.com/item.htm?i...oughtlist.suborder_itemtitle.1.73692e8dGa1FUl

 

[WussRedXLi]

Actually i didn't want to say this in the past whenever i see some posts about walking bringing them to zone 1 or even zone 2.... (worse, that pax is below age 60). That's just the cardiovascular/aerobic asepct
Seriously I see the same thing as well in reality........if by the time some comorbidities crop up and limit your ability to "train", by then it's pretty late or even too late.

Below vid is about strength / power and other various factors. (power is strength times velocity, actually is a metric that seniors lose faster than strength alone due to the factor regarding motor units and aging)

Note - not talking about power walking or racewalking or some people do sessions on slopes (esp Mount Faber, Serapong, Sesuai etc)


Calf raises spotted This exercise is really so useful in so many areas/aspects.

 

[WussRedXLi]

This is so so bloody correct. This PT is gold.

Luckily i think i am largely on the right track when i recently intervened for my Father and MIL which i am seeing slow improvements. My mother still ok, still relatively symptom free but i also started her on it. My FIL a bit difficult to get this on coz still symptomless so not scared.
But there is one major roadblock even though my MIL willing to do my prescribed exercises, and that is she has pretty much screwed up nutrition (very low protein, though she is willing to take the whey protein that i have gotten for her on a daily basis).

Literally all the symptoms he said are 100% spot on.

Build the strength first, if later got time build the power. Combined with propioception stuff.

 

[WussRedXLi]

BTW, other than those band exercises the above vid is recommending for rotator cuff, you can also train with active deadhang (ie isometric) or scapula pull ups. This might be a better way as you can do it at any fitness corner so that you wont forget or have excuses not to do while at home/office.

Srsly, just do endurance high reps type scapula pull ups and be done with it, coz it has active hang + deadhang + forearm strength training rolled into it as well.

ps. Scapula pull ups do not have the risks of the true full range of motion pull ups/chin ups. They are more than suitable for seniors.....issue is that if even no muscular/tendon strength to even grip the bar for more than 10 seconds as starters, then...... god bless

 

[ctstalin]

Try New Balance 2E or 4E width?

can try ASICS gel nimbus extra wide (4E)

Hooted myself a Novablast 5 2E

 

[WussRedXLi]

 

[WussRedXLi]

I think i will modify my single leg stand with eyes closed to be that of the second exercise, so now i'd additionally need to turn the head around to face the 4 corners (upper left and right, lower left and right). Or maybe keep it simple, do a full head circle turn ba, to challenge the sense of balance via our vestibular system.


Also might incorporate the first exercise, standing weight shift with eyes closed, just 30 seconds is sufficient. But actually i suspect the single leg stand with eyes closed and head turning full circle is more than challengeing enough and encompasses this first exercise.

Also safe n doable for elderly after 70. (your parents)

Actually i agree with him, while not totally, but proprioception might account for more than 50% of the whole picture, more so than strength/flexibility accounts for. I think flexibility matters the least, unless if you are the type who is super duper inflexible i guess. Not exactly a big limiter in this fall scenario.

Proprioception first, followed by strength.

I think "Power" (strength x velocity) plays a little part as well, more so towards the speed that your muscles can contract and this significantly depends on your motor units health (the functional unit encompassing muscle fibres + neurons) training, but i guess this matters more for age 70 and above. (do start maintaining your motor units after age 50)

Edit - Strength training is very good for this motor units maintenance and maybe some enhancement, but if you really wanna enhance this, you gotta add in Explosivity training. That means concentric you need to max it up, eccentric you can slow it down. Do explosivity training with quality, that really taxes and train your CNS, NOT quantity.