jogging and motivation thread

[and_who]

Thank you very much! Only just managed to ramp up fitness to hit 3x10km a week at 7min/km, really sucks that have to rest and avoid straining that tendon for at least a week haha.

Shd be pretty ok, not too bad.

Kuudere gave you a good guide......it's the same tendon.

Tendon connects muscle to a bone at insertion points.

Last time i am sure everyone has rolled their ankles outwards before. Is this very similar in pain/feeling....after having rolled your ankle and then you have this similar "pulling feeling" in your own words?
As you mentioned also, "when trying to fix the leg in", same movement as when you have had rolled your ankles outwards.

If it is, then it's the same thing.

How to fix, same as before. Just rest for a week or so, these few days just walk about and have some basic movement a few times a day of say 5-10 mins each, but dont put pressure / load on it.


Dont want to be too much of an online / dr google...... see if got any correlations to what you previously did and maybe avoid that. But shd be largely fine.


https://radiologykey.com/peroneal-t...es-of-the-peroneus-longus-and-brevis-tendons/

Clinical Correlates
Peroneal tendinitis is a clinical syndrome characterized by sharp, constant, and severe ankle pain that is localized behind and just distal to the lateral malleolus. This painful condition is often seen as a result of acute inversion injuries to the ankle although it is also seen with overuse or misuse of the ankle and foot, as seen with repeated jumping and side-to-side movements required when playing soccer, basketball, and football. The problem is also seen in long distance running with improper shoes or from running on soft or uneven surfaces. The pain of peroneal tendinitis will be exacerbated with loading of the foot, especially with toe walking. With injury to the superior peroneal retinaculum, the tendons of both muscles may sublux creating additional ankle instability and a snapping sensation. With rupture of the tendons, pain and decreased strength is noted, especially with lateral cutting movements and push off portion of walking. If the acute insult to the tendons does not heal, the pain and functional disability can become chronic, with the pain waxing and waning depending on the patient’s level of activity.

 

[and_who]

Btw, normal that the muscle/tendon feels sore and slightly hurts when walking normally? Thanks in advance!

 

[Ender]

Thank you very much! Only just managed to ramp up fitness to hit 3x10km a week at 7min/km, really sucks that have to rest and avoid straining that tendon for at least a week haha.

Strong case of Achilles tendonitis. Likely sudden ramp up of mileage. Temporary use higher drop shoes with firm mid sole (no squishy soft midesole especially at the heel) for running. Been there, and this is one nasty injury that refuse to heal even with complete rest. Need to change the one session per run at 10km to a lot less mileages. I don't how much, as more myself, I was running less than 2km per session in high heel drop firm shoes . consistency is almost everyday to minimize down time.You slowly gauge how you want to increase mileage from there.

 

[Ender]

Btw, normal that the muscle/tendon feels sore and slightly hurts when walking normally? Thanks in advance!

If walking can feel the pain, I say it's quite jialat. You walking on flat slippers?

 

[and_who]

If walking can feel the pain, I say it's quite jialat. You walking on flat slippers?

Normal shoes. I have been at this mileage for about 3 weeks already, and all was ok (taking it easy hence the 7 min per km timing).

Until 2 days ago in the morning I was wearing slippers and sprinted after my kid who was on his e-scooter. That night when running the pain started. I’m guessing it’s something to do with that.

 

[and_who]

If walking can feel the pain, I say it's quite jialat. You walking on flat slippers?

Wouldn’t say pain but feel that area sore and tight.

 

[Ender]

the

i did before once a simple one at CGH and they say my running form is ok.. mid foot strike and didnt see anything special but i think their is not those pro with computer/imagy system..

any good recommendations? the one push to me by FB is UFIT.. i am also looking at a VO2 max test..

Just my opinion. IfI was to do any of the lab test that require the pace, like LT1 or 2 pace, vVo2max, I would go to CGH rather than private pro company. Reason is hospital has requirement to keep their equipment's to be calibrated at least once a year. Private companies without ISO cert, has no obligation to meet the best practices of their business and treadmill in the gym are one of those equipment that can drift terribly over time.

 

[Ender]

Got so popular anot? Not sure why this year so early sold out or maybe they limit the number or pax this year

2XU like every year very popular despite high price and consistently many complains. I have stopped running them , mainly cabn;t affors their price. Can only budget one expensive race a year and that has to go to BYDSM.

 

[Ender]

Normal shoes. I have been at this mileage for about 3 weeks already, and all was ok (taking it easy hence the 7 min per km timing).

Until 2 days ago in the morning I was wearing slippers and sprinted after my kid who was on his e-scooter. That night when running the pain started. I’m guessing it’s something to do with that.

FLat slipper stress the tendon in the worst way. Not that it's not good, it strengthen it if you do not have injury, and gradually progressing mileage in it. But in your case, sudden sprinting in flats is way overloading the tendon. People get tendon snapped from such sudden acceleration when the tendon is fragile.

 

[kleong]

any suggestion on how to manage achilles tendinitis without reducing the frequency of the jog?

 

[Ender]

any suggestion on how to manage achilles tendinitis without reducing the frequency of the jog?

I mentioned before, and that how I solved my case. I had it for almost two years and finally this works. Wear high heel drop shoes. Firm mid sole, no squishy foam especially at the heel. Mileage reduce by a lot per session. Maintain frequency or consistency , like 4 times a week or more.

I had worn heel drop of 8mm or more in the beginning.. As time progress and felt better slowly transit to lower 4 to 6mm.

 

[and_who]

I mentioned before, and that how I solved my case. I had it for almost two years and finally this works. Wear high heel drop shoes. Firm mid sole, no squishy foam especially at the heel. Mileage reduce by a lot per session. Maintain frequency or consistency , like 4 times a week or more.

I had worn heel drop of 8mm or more in the beginning.. As time progress and felt better slowly transit to lower 4 to 6mm.

I didn’t understand half of it, lol. I’m using the adizero pro dna (quite unknown model, but adidas does use quite a lot of boost foam at the heel). Any suggestion for trainers that meet the criteria you mentioned please?

On a side note, grateful to everyone here for your help and effort to solve my issue.

 

[Ender]

I didn’t understand half of it, lol. I’m using the adizero pro dna (quite unknown model, but adidas does use quite a lot of boost foam at the heel). Any suggestion for trainers that meet the criteria you mentioned please?

On a side note, grateful to everyone here for your help and effort to solve my issue.

I haven't been looking at high drop shoes or firm ones in ages since I recovered. Nowadays most of my shoes are those popular one which I think are not good for those with Achilles tendon issues. You can reference some shoes to Runrepeat sites. https://runrepeat.com/ For those shoes in their database, they have the heel drop data. And read the comment for firmness of the midsole.
But looking at you mileage at 10km per session, personally I think it's a lot for someone with a injured tendon. Try 2km per session for a week, and increase to 2.5km the next. Lower the next session if it's painful and repeat the gradual increment.

 

[Tudo88]

2XU like every year very popular despite high price and consistently many complains. I have stopped running them , mainly cabn;t affors their price. Can only budget one expensive race a year and that has to go to BYDSM.

I think is because it’s the first race of the year. Everyone is “motivated”

 

[and_who]

I haven't been looking at high drop shoes or firm ones in ages since I recovered. Nowadays most of my shoes are those popular one which I think are not good for those with Achilles tendon issues. You can reference some shoes to Runrepeat sites. https://runrepeat.com/ For those shoes in their database, they have the heel drop data. And read the comment for firmness of the midsole.
But looking at you mileage at 10km per session, personally I think it's a lot for someone with an injured tendon. Try 2km per session for a week, and increase to 2.5km the next. Lower the next session if it's painful and repeat the gradual increment.

Thanks for your advice, noted and will do

 

[winningeleven]

[url=https://ibb.co/GfdD47p0] [/URL]

Today. Tried out of my new adios pro 4 shoe and do a 8 x 800m interval with 2 mins rest ..(yasso 800m)

Before that I rarely do speed intervals as I was scared my heart couldn't take it as I am no longer young (just celebrated 49 years old recently )

I am still aiming to run a FM under 4 hrs. So today I aim to run 800m within 3mins 50 sec . Ended up I could finish all my 8 sets under 3 mins 35 sec.

 

[WussRedXLi]

Just now when coming back looped to MB area, on the bridge near to BEG side got 1 fella lying on the shaded side of the bridge and a group of people / cyclists tending to him. Not sure what happened, was it heat or cardiac.

 

[WussRedXLi]

[url=https://ibb.co/GfdD47p0] [/URL]

Today. Tried out of my new adios pro 4 shoe and do a 8 x 800m interval with 2 mins rest ..(yasso 800m)

Before that I rarely do speed intervals as I was scared my heart couldn't take it as I am no longer young (just celebrated 49 years old recently )

I am still aiming to run a FM under 4 hrs. So today I aim to run 800m within 3mins 50 sec . Ended up I could finish all my 8 sets under 3 mins 35 sec.

I think if ~ 3:30 for 800 is ok , just be consistent with it and get it locked in so much so that 8 sets becomes second nature after 6-8 weeks, hard effort but "nothing special". But be very careful of any beginning signs of discomfort or slight niggles.

 

[WussRedXLi]

Before that I rarely do speed intervals as I was scared my heart couldn't take it as I am no longer young (just celebrated 49 years old recently )

I think only the person himself knows best, was his/her lifestyle during 20-45 ok or YOLO+ totally sedentary type, any genetic historical factors and any other comorbidities etc.

The best is to go do a screening, if $$$ is not an issue and you really are into running long endurance distances + you are really scared, best to screen with the packages with CIMT / CCTA / CAC so that any sub-clinical issues are spotted and so the risk is reduced. CAC is the cheapest, and pretty decent. Can do TMX as well for good measure since it is a stress test, ie TMX + CAC where TMX is good from a functional aspect and CAC is good from a heart structure aspect (hard plague)....before you proceed for further screening if needed due to risk factors being identified. But then again, endurance athletes usually have higher levels of calcified plague, so really need a good specialist as well.
BTW the CHAS ones even for Merdeka / Pioneer no use one, but of coz if got symptoms, they will subsidized heckloads (eg my mum's case, but that one long standing list of symptoms and A&E visits)......think she got CCTA and CAC, in the end everything covered, done at NHCS .



BTW.......below is AI result, see the risk % difference between FM and HM. Then you form your own conclusions. It's a touchy subject and different folks have different interpretations coz they have their own interests and presumably persornal biases.
Actually it's literally the same for cycling. For my long distance sessions (actually really long), it's really just joyride + a lot of pitstops, more than any race or formal training session. In any case, SG weather really frigging hot lah for any true performance based endurance stuff, that's one main reason.

ps. Actually Just now my kid and I did come across 1 fella toh on MB bridge near BEG end with a group of at least half dozen folks gathering around him. Not sure what happened.

Key Findings on Cardiac Event Risk:

• Long-Distance Risk: Studies show that cardiac arrests are significantly higher during full marathons (1.01 per 100,000) compared to half-marathons (0.27 per 100,000).
• Cause of Events: Among runners experiencing cardiac arrest in endurance races, the majority had underlying, often undiagnosed, heart conditions—most commonly coronary artery disease (40%) and hypertrophic cardiomyopathy (15-25%)—which are triggered by the excessive strain of the long distance.
• Temporary Strain vs. Permanent Damage: Long-distance running (3-5 hours) frequently causes temporary, reversible structural changes in the heart, such as enlargement of the right atrium and ventricle and elevated troponin levels (indicating temporary strain). However, a 10-year study found that for most recreational marathon runners, these repeated stresses do not inevitably lead to long-term cardiac damage.
• The "U-Shaped" Risk Curve: While moderate running is highly beneficial for heart health, studies suggest a "U-shaped" curve where extreme endurance exercise (excessive training volumes and distances) may diminish some benefits, leading to higher levels of coronary plaque, scarring, and fibrosis, particularly in male endurance athletes.
• Risk Factors: Events are more common in men and older runners, often appearing at the end of a long-distance race when fatigue is at its peak.

 

[WussRedXLi]

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