Running pace

[THEMIKOS]

4:30 for 2-3km and 5min for 5-7km is reslly very good pace timings. Good job. And hope ur spinal injuries are non recurrent.

I started running about 2 yrs back after recovering from a spine injury. I was advised to do low-impact sports like swimming and cycling, but they are too time-consuming to be meaningful (I have family life). So I started running (but I hate running). Back then I could only do 6:30-7:00 pace on treadmills only (reduce impact to my spine). I experimented with many combinations of eating routines and exercises, lasting a month each to get meaningful data. No fab diets or shakes, and I eat anything I like.

At least now I can manage 4:30 pace for 2-3k and 5:00 for 5-7ks, and 3:15 for intervals. Don't foresee I can ever be fit like young days, but for a 42yo I think I manage ok, and especially I was never a runner-type of person.

The key things I noted is control macro intake and eat according to the kind of exercises I do for the day, don't stick to a running routine, vary different kind of shoes (or barefoot on treadmill) and always core exercises at every run. Especially at my age, learning to vary my exercises and recover appropriately and still able to sustain fitness is very important, and still balance family life.

I'm fortunate to stay in an area with many varied running routes. I run hills a lot, normally do loops at Kent Ridge, Telok Blangah, Mt Faber and fast runs at Labrador Park. I stay away from running along roads (the fumes and constant start-stop) but I do occasional runs from the Alexandra Canal to Marina area.

 

[darr]

4:30 for 2-3km and 5min for 5-7km is reslly very good pace timings. Good job. And hope ur spinal injuries are non recurrent.

Unfortunately it's a slipped disc, so it will never fully recover. I meant recover to a bearable condition only lol. In any case, I realised that losing weight and building up the core helps to ease the pain significantly, but I must constantly watch my posture and intensity not to aggravate it. That could be the reason why I can never run any faster...as I have a constant numbing sensation down my left leg into the toes.

From my experience, the most efficient way to improve pace is interval running and hill repeats, and adjust pacing according to my heart rate (run in high tempo zone 80% heart rate) as well as training heart recovery rate through ramping with above exercise routines (recover 20% heart rate between intervals). But even before able to do that meaningfully, I did aerobic runs close to a year until I can do 6:00 pace over an hour so as to be able to sustain the 30min high intensity runs.

 

[s7460597]

Unfortunately it's a slipped disc, so it will never fully recover. I meant recover to a bearable condition only lol. In any case, I realised that losing weight and building up the core helps to ease the pain significantly, but I must constantly watch my posture and intensity not to aggravate it. That could be the reason why I can never run any faster...as I have a constant numbing sensation down my left leg into the toes.

From my experience, the most efficient way to improve pace is interval running and hill repeats, and adjust pacing according to my heart rate (run in high tempo zone 80% heart rate) as well as training heart recovery rate through ramping with above exercise routines (recover 20% heart rate between intervals). But even before able to do that meaningfully, I did aerobic runs close to a year until I can do 6:00 pace over an hour so as to be able to sustain the 30min high intensity runs.

Wow! That's a tough training plan.

 

[hellhole]

Wow! That's a tough training plan.

its not tough.. its quite normal...

 

[darr]

Wow! That's a tough training plan.

The routine is actually typical for improving pace, but I must calibrate my intensity carefully, bear in mind I have slipped disc, and being over 40 running healthy is especially important, but not to the extent of running too slow (>7:00) to be of meaning.

I like to term my routines as heart rate training. Which means I train according to my heart rate, and not by pace and duration. Once I build up my heart rate naturally I can run faster for longer. I am surprised I occassionally have a resting heart rate under 50, where I had more than 60 barely a year ago when I was more on aerobic running.

My friend recently complained of having shin pain, plantar pain and told me it’s impossible to run faster than 6:00. Just by simply changing to a shoe I recommended and adjust to my running recommendations, he saw instant results. At my age I focus to run healthy....

 

[s7460597]

The routine is actually typical for improving pace, but I must calibrate my intensity carefully, bear in mind I have slipped disc, and being over 40 running healthy is especially important, but not to the extent of running too slow (>7:00) to be of meaning.

I like to term my routines as heart rate training. Which means I train according to my heart rate, and not by pace and duration. Once I build up my heart rate naturally I can run faster for longer. I am surprised I occassionally have a resting heart rate under 50, where I had more than 60 barely a year ago when I was more on aerobic running.

My friend recently complained of having shin pain, plantar pain and told me it’s impossible to run faster than 6:00. Just by simply changing to a shoe I recommended and adjust to my running recommendations, he saw instant results. At my age I focus to run healthy....

Thanks for sharing.

 

[AtheistcumCatholic]

this is mine.
Age:37
Frequency: 3 times a week
Distance : 5km
Pace: 5.45min

really depends on who you are asking, if you ask someone who don't run 6mins pace is superb. what do you want to achieve? 6 mins is slow but it is comfort place as you want to just enjoy the jog. if you want to improve jog with a group.

 

[darr]

Yesterday I just logged a 5km run at sub-5:00 pace. It's not a fancy pace but I had never done it before at this distance, and being one that dislikes running I think it's a pat to myself. I was originally doing my usual 3k run, halfway through I decided to try to go all out and try 5k instead, solely to see whether I can better my existing 5k timing for the Strava monthly challenge.

What I want to emphasize is that some social interactions helps me to push just that bit by bit. I'm also taking part in the NSC corporate challenge and i felt compelled (not really motivated lol) to push for top ranking for my team.

I only joined Strava a month ago, but it took me a few days to backlog all my previous runs since 2015 (I don't regularly run prior to that and never had a proper running shoe until 2015). What surprised me is how much distance I had covered in the past two years and my first running shoe should technically be retired long ago lol.

So just some sharing, hopefully to spur the 'old' runners who are like me lol.

 

[THEMIKOS]

Good job darr. Thats certainly an inspiring post. I wish i could one day reach a sub 5min pace like you. 3k to 5k is almost double.

Yesterday I just logged a 5km run at sub-5:00 pace. It's not a fancy pace but I had never done it before at this distance, and being one that dislikes running I think it's a pat to myself. I was originally doing my usual 3k run, halfway through I decided to try to go all out and try 5k instead, solely to see whether I can better my existing 5k timing for the Strava monthly challenge.

What I want to emphasize is that some social interactions helps me to push just that bit by bit. I'm also taking part in the NSC corporate challenge and i felt compelled (not really motivated lol) to push for top ranking for my team.

I only joined Strava a month ago, but it took me a few days to backlog all my previous runs since 2015 (I don't regularly run prior to that and never had a proper running shoe until 2015). What surprised me is how much distance I had covered in the past two years and my first running shoe should technically be retired long ago lol.

So just some sharing, hopefully to spur the 'old' runners who are like me lol.

 

[darr]

Good job darr. Thats certainly an inspiring post. I wish i could one day reach a sub 5min pace like you. 3k to 5k is almost double.

Same here Two years ago I would never expect to sustain even a 6:00 pace for more than 3km or run longer than 5km even if I slow down my pace, because I never could do it despite numerous tries. After I logged in all my runs in Strava I realised I was inching closer without realising. That drove me to try again last week.

So if a non-runner like me that dislikes running (and also with injuries) can do it, you definitely can. It takes a lot a lot of self-motivation to do it, and social interactions helps a lot. Two years ago I could not even imagine myself to go for run in the middle of the day. But I'm pretty sure I will never do marathons because I get bored easily when runs get too long (15km is about the max...), but I am highly motivated to do the Disney marathon just for enjoying the sights.

I motivate myself to run because I realised I had been putting on weight and getting breathlessness more frequently. I concluded I must stay healthy as age catches up (I cannot afford high premiums to enjoy $1 surgeries...zzz) and also inspire my young daughter to have a healthy lifestyle. At least now she knows how to read food labels and differentiate fructose, glucose, sucrose...etc lol.

It's really a sudden revelation when I turned 40....

 

[THEMIKOS]

True true. For me it's different, i had been an athlete all my life until about 6 years ago where alcohol appeared in my life. From doing 5km in 16mins to suddenly doing 6min per km is very depressing but have come to realise i have aged and the injuries and especially alcohol has taken a big toll on me. Tryna get back to a nicer size and hopefully a timing as closer to yours so that i can also stay healthy and enjoy what CPF Life has to offer for me. Haha

Same here Two years ago I would never expect to sustain even a 6:00 pace for more than 3km or run longer than 5km even if I slow down my pace, because I never could do it despite numerous tries. After I logged in all my runs in Strava I realised I was inching closer without realising. That drove me to try again last week.

So if a non-runner like me that dislikes running (and also with injuries) can do it, you definitely can. It takes a lot a lot of self-motivation to do it, and social interactions helps a lot. Two years ago I could not even imagine myself to go for run in the middle of the day. But I'm pretty sure I will never do marathons because I get bored easily when runs get too long (15km is about the max...), but I am highly motivated to do the Disney marathon just for enjoying the sights.

I motivate myself to run because I realised I had been putting on weight and getting breathlessness more frequently. I concluded I must stay healthy as age catches up (I cannot afford high premiums to enjoy $1 surgeries...zzz) and also inspire my young daughter to have a healthy lifestyle. At least now she knows how to read food labels and differentiate fructose, glucose, sucrose...etc lol.

It's really a sudden revelation when I turned 40....

 

[Beta_Tester]

Since everyone here running. Can i ask some questions. Since young i cant do running for long. During NS i struggled to pass my 2.4km. I passed but the meducs n instructors will always joked my 2.4 is like me doing Sundown. Im not sure why also.

Is stamina? Breathing? I did paced myself. I believe per km outside running. Mine about 7mins. I rarely run. But 2km can kill me already.

I notice when i barely hit 1km. My shin area feels strain. Or sng. Always the case. To be honest i almost sure pant within the km..

How can i improve? Im not that old. 35.

Thanks.

 

[s7460597]

Since everyone here running. Can i ask some questions. Since young i cant do running for long. During NS i struggled to pass my 2.4km. I passed but the meducs n instructors will always joked my 2.4 is like me doing Sundown. Im not sure why also.

Is stamina? Breathing? I did paced myself. I believe per km outside running. Mine about 7mins. I rarely run. But 2km can kill me already.

I notice when i barely hit 1km. My shin area feels strain. Or sng. Always the case. To be honest i almost sure pant within the km..

How can i improve? Im not that old. 35.

Thanks.

My 2 cents based on my research and personal experience.

Shin area pain. Likely cause is poor running form in particular over striding. Are you heel striking? I had same problem until I changed my running form. There's lots of YouTube videos on how to improve your running form. Need time to change.

Running distance. Suspect it's due to vo2 max capacity or lack of. Need to slowly build up. Suggest using a 'couch to 5k' app. Follow the getting schedule which is 3 times a week.

After decades of inactivity, started running 2-3 years ago. At that time I couldn't even run 100 metres before being breathless. I'm using a 5k to 10k app. Now I can run longer but am still super slow. I'm way older than you guys.

 

[s7460597]

For info only. Not easy to change. Lots of factors are in play.

 

[Dystopia]

ask you all running pros a question..

why my hands sometimes feel numb when running..

i'm just a beginner.. started less than 3 months..
weekly run/jog only..
fastest pace 6+ min/km pace
distance.. mostly is just 5km+... sometimes will run longer to 10km..
age: 38

 

[darr]

Since everyone here running. Can i ask some questions. Since young i cant do running for long. During NS i struggled to pass my 2.4km. I passed but the meducs n instructors will always joked my 2.4 is like me doing Sundown. Im not sure why also.

Is stamina? Breathing? I did paced myself. I believe per km outside running. Mine about 7mins. I rarely run. But 2km can kill me already.

I notice when i barely hit 1km. My shin area feels strain. Or sng. Always the case. To be honest i almost sure pant within the km..

How can i improve? Im not that old. 35.

Thanks.

It’s the heart rate. Period.

Pacing is the surefire way to kill the efforts and eventually stop trying. Because when chasing the pace, one easily incur injuries because the body is not conditioned to sustain the pace (muscles, heart rate cannot keep up).

You need to train to run at aerobic heart rate. I’m no runner nor an expert, but i know this works because me being a non-runner, yet I can now do hard running by training this way....but I still dislike running though

Train the heart to run at a conversational pace as long as possible. This is normally at the heart zone 60-80% of max heart rate. Don’t worry about pace or distance. Don’t worry if people pass you or cannot keep up with the lady in front of you. It doesn’t matter if it’s 1min, 3min, 400m, 1km. Just run at your highest heart rate that can carry a conversation. Once you pant and cannot converse, stop. Walk or jog until you think you can start running again. But don’t slow down more than a min, because it becomes hard to pick the running pace again. You can try go slightly above as long as you don’t feel out of breath. Don’t go lower, your heart won’t be training. Over months you will notice you can run longer and faster pace before you need to pause, and still do it at the same aerobic heart rate.

Then work on your tempo and anaerobic paces if you feel like it.

Shin pain is almost always due to overstride, heel strike, or both. Overstride is normal for short distance racing but when pace chasing at longer distances, if legs are poorly conditioned cannot shuffle fast enough to increase cadence and so overstrides to compensate. Heel striking is due to poor running form, or shoes with too high heel drop that induce early heel strike. Do see s7460597 video recommendation on this issue. My friend saw results immediately after changing to a lower heel drop shoe I recommended for all-purpose running.

 

[darr]

ask you all running pros a question..

why my hands sometimes feel numb when running..

i'm just a beginner.. started less than 3 months..
weekly run/jog only..
fastest pace 6+ min/km pace
distance.. mostly is just 5km+... sometimes will run longer to 10km..
age: 38

If it’s not heart condition then likely pinch or compressed nerves. There are too many factors to know the causes, but the most common is arms swing and palm position. It can happen if you clench your fist or stretch fingers. Same if arms swing too much or too far off inwards or outwards. Especially with muscular arms. Shaking my fingers or straighten my arms usually helps.

 

[Dystopia]

If it’s not heart condition then likely pinch or compressed nerves. There are too many factors to know the causes, but the most common is arms swing and palm position. It can happen if you clench your fist or stretch fingers. Same if arms swing too much or too far off inwards or outwards. Especially with muscular arms. Shaking my fingers or straighten my arms usually helps.

thanks for ur reply

i'm doing laborious work mainly.. got quite muscular arms..

the numbness come n go... sometimes ok sometimes really very numb.

yes.. shaking my arms n fingers does help.


so... when running, need to swing the arms? I'm holding my phone when running usually..
those phone arm band i bought don't feel comfortable

 

[s7460597]

thanks for ur reply

i'm doing laborious work mainly.. got quite muscular arms..

the numbness come n go... sometimes ok sometimes really very numb.

yes.. shaking my arms n fingers does help.


so... when running, need to swing the arms? I'm holding my phone when running usually..
those phone arm band i bought don't feel comfortable

https://www.runningshoesguru.com/2013/04/running-arm-swing-your-secret-weapon/

 

[THEMIKOS]

Why hold ur phone while running? If for music, Get urself those smart watch where can listen to music. I just got myself an apple watch recently and it sorta like motivates me to run even when the body doesnt feel like (always tell myself dont waste the money spent on the wach) lol

thanks for ur reply

i'm doing laborious work mainly.. got quite muscular arms..

the numbness come n go... sometimes ok sometimes really very numb.

yes.. shaking my arms n fingers does help.


so... when running, need to swing the arms? I'm holding my phone when running usually..
those phone arm band i bought don't feel comfortable