Copy & paste job....

Calm down everybody...

Forefoot/midfoot strike means U will land on that area first, there's always possibility that Ur heel will make minimal contact with the ground. Forefoot strike doesn't mean that U run on the toes/balls of Ur feet only & the heel never touch the ground. Only sprinters do that. Try doing that in a race more than 10K. It'll do more harm than good.

Heel strikers means U will land heel first, then Ur feet will make a transition to toe-off using the forefoot. Is it possible to toe-off/take off using heels ? I dun think so. Is there anything wrong with heel striking ? Of course not. There's one female runner who got podium for Boston Marathon last year I think, she was a heel striker.

Studies have shown that the most natural way & perhaps the recommended stride for distance runners is the forefoot/midfoot stride. But most shoes are designed for heel strikers, this can be seen from the amount of cushioning on the heel area. Manufacturers also tend to place the most durable outsole material (BRS1000, AHAR, etc) on the heel area to increase a shoe's durability. The only shoes that I know with dedicated/specialized forefoot cushioning is Newton. Some manufacturer will put extra cushioning on the forefoot area.

As I've said many times before, there's no wrong or right in this matter. Just run the way U feel most natural to U. I was a heel striker when I began but now that I've switched to midfoot strike, I felt that it was a better stride. I've tried switching back to heel striking, doesn't feel right.

Working in Running Lab ? I think he co-owns that place. I mean, he co-owns the franchise in Msia.... he used to hang around this forum, he was the previous TS, nickname Phoenix. I used to get running stuffs from him, before he opened his previous shop in Mutiara Damansara, then Running Lab.

Haaa... yes.. Kota Damansara... never been there... once he opened that shop he never comes in here no more...

We have this thing called warm up... maybe U shud try it once in a while....

If Ur not into racing, then fine la, jog at nite, morning, evening, not an issue. If Ur into racing, there's a maximum of maybe 2-3 nite races in a year, compared to 20-30 morning races. So, adaptability might be an issue there.

Ok. Good luck then.

As with stride, there's no right or wrong in breathing method in running. There is however, the most economical or the most efficient way of breathing. But then again, everyone's most efficient way of breathing is different, the same as stride length, cadence, & many other things. Basically, as U go faster, U need to breathe harder. & if U can sync Ur breathing with Ur stride, it's gonna be much easier. That's it. Very, very easy, even for beginners.

Actually it is related to Ur breathing. Not really the technique, but getting side stitches is an indicator that Ur muscles are not getting enuff oxygen. Of course there are other reasons to side stitches, like indigestion, etc. As U become more experienced, U know how to sync Ur breathing to Ur stride, side stitches will become less frequent. Yes, it can happen even to experienced runners. But experience runners will know how to deal with it.

I think the issue with breathing technique with runners is that, for beginners, normally they will have problems breathing in WHILE running. I mean, come on, it happens to all of us I think. When we start, we will be desperate to catch our breath... the same like when we swim... as we go along, we learn how to sync the breathing to our stride, so it becomes natural & doesn't impede our running. That's all there is to it actually.

In a way, yes. But it needs to be done correctly. Altitude training increases red blood cells in Ur body, so Ur body's ability to transport oxygen is greatly improved.

Haremmm sungguh !!!!

5:30pm ? 13/10 is a Saturday. Nike's gonna stop Jln Ampang weekend traffic ? Serious ? But having a different start & ending point is a serious logistical headache for runners.... I can't remember when was the last time a race where the ending point is different than the starting point in Msia....

This post has been edited by tenno: Aug 7 2012, 10:30 AM

Oh... the usual... tri stuff mostly, where at 50% it'll still cost U almost 200 bucks...

Sportsdirect's shoes after discount is still more expensive than Al Ikhsan...

Rinse after every use, then once a week put together in washing machine, use washing net...

Poster out edi...just the registration la.... not yet.. be patient ok...

Relax la... it took me 4 years to get from 1:01 to 51 mins....

Weight training definitely helps... just dun do heavy stuff (heavy weights, low rep)..tht's for bulking up. Instead, focus on strength endurance, high rep, low weight things. & dun forget to do upper body stuff (shoulders, chest, arms) becoz for most ppl, the body part that hurts most after a long run ain't necessary be the legs... shoulders & arms hurts more (at least for me)... Dun forget squats & deadlifts.. calf raise...

For total body do Deadlifts
For quads + total body do squats or Bulgarian split squats
For calfs do calf raise
For hamstring do leg curls or reverse lunges or romanian deadlifts

This is my 10,000m time (on the track):
2009 : 59 mins (2nd)
2010 : didn't enter
2011 : 55 mins (3rd)
2012 : 51 mins (3rd)

How I did it ? I just ran faster in my kilo repeats & tempo. My intervals varies from 800m to 1.2km... my tempos from 25mins hard to 10km... I managed to cut both my 21km time & also 10km time.

2013 target : 45-48 mins (1st)

MOst of us will be there I guess... check our FB page for list of LYN runners going to KOTR...

Suitable like how?

Oh, btw...I'm 36... I think at least half of LYNRs are above 30, & Choi is like...64....hahah...no lh...40+ lh Choi...

I dun think it's tht bad. Running in areas with lotsa trees will help... or run early in the morning. During the fasting month I ran in the afternoon, no prob...