thanks for both lists lightworks and 90Boyz

I just found out that there are also weekly 5k park runs in Taman Pudu Ulu and Precinct 18 Putrajaya at 730AM on Saturdays. Free entry with timing - just have to register in advance.

On a separate note, which events do you more experienced runners enjoy the most? For whatever reason?

I've done 3 half Marathons - PJ, SCKL and Penang Bridge. I've found the PJ route the most enjoyable, with the SCKL route having too much highway running (which I find really boring) and Penang Bridge (stupid bottlenecks). So my experience is very limited and would love recommendations (with reasons) for races to join.

This post has been edited by Kidicarus: Jan 13 2020, 11:35 AM

Haha - the cemetary climb before SRK kampung tunku was the worst/(best?) - And I did enjoy the Taman SEA hill which seemed so much bigger when I was went to school there.

Oh that's it man - Registered for the PJ half and I just got bumped up into the senior age category (45-54).. no more competing with you young bucks lol

PSA: KLSCM public registration is open - finally got my HM registration through after fighting with their servers for an hour.

Day 4 of the lock down and I'm getting really frustrated.

Theres been this infographic in the form of a FAQ circling around that you're not allowed to go to the park in your neighbourhood to run.

This is what the law actually says on what you can and cannot do during this period.

http://www.federalgazette.agc.gov.my/outpu..._PUA91_2020.pdf

Basically these regulations say things - 1. no mass gatherings for sporting purposes in parks. 2. No going from one place to another unless for an exception (groceries, food, essential services etc).

The fact that public parks are operated by our Councils MBPJ, DBKL etc means they also have a right to close them means that the advice on not running in public parks is probably correct.

However, running from your house and immediately back to your house is not restricted based on those regulations as it only prohibits travelling from one place to another.

It is also legally permissible to cycle/run to the shop to pick up your groceries.

However, I don't want to end up viral like that Penang doctor filmed arguing with the police in a park - there seems to be a lot of people who think that they can catch or spread Covid-19 just be looking at them and that's the frustrating part. I know this is an unpopular opinion at this point in time but I just had to get it off my chest.

This post has been edited by Kidicarus: Mar 21 2020, 09:03 AM

I have to do meal prep for 4 people 3 times a day. So I have no choice but to go out for groceries. Not everyone can afford to eat out or Grab like some bangsawan. With online deliveries fully booked, many people including me have to go out to get food. With many big shops not really minimising numbers, places like these are the worst transmission vectors. It's either starve or take the risk. Compared to going out to buy food/groceries running (solo) is so much safer

If you're not sick - maintaining Social Distancing is what everyone should be doing. If you're sick you definitely shouldn't be out. Irrespective of whether someone has touched your car/railing/stairway - you should not be touching your face and you should be washing your hands frequently.

Anyway - stay safe bro.

Out of curiosity, how fast do these treadmills go. I was doing intervals at 5’05 min/km before the MCO and was wondering what you get at the budget level.

Thanks for the info. Going from running 5-6 times a week to 0 has been really difficult for me. Now I'm really tempted by that top-end decathlon one because the lower end ones are only rated for 5 hours per week use.

Used the cloudflow for most of last year - logged about 1000km on them. Light and fast - used for up to 21km distance. They are what you'd expect for a RM600 pair of running shoes - the only problem is, they hardly seem to go on sale locally.

If you're starting out - which I'm assuming you are since NRC has you doing a 5k as a long run, then I would suggest following their programme. Yes they're asking you to go at that 10 minute pace per KM although that's pretty much a walking pace.

I think these calculators are great as they provide objective paces for training. But not at the beginner stage when you're still trying to get the aerobic fitness to run without taking breaks.

Also those paces are worthless unless they are used with properly designed workouts for what you're trying to achieve.

Congratulations! Soon those 5k runs won't be long enough for you. If you've done c25k, i think that nike run club pace might be too slow for you. Don't worry about your pace for now and just take it easy so you can enjoy your running.

What speed do you use for the speed calculator? Have you done a 5k time trial or a 10k time trial where when you finish you have nothing left in the tank? if so then that speed should be correct. If it's not an all out time then it's probably too slow. If you can talk easily at 8mins/k then that's your easy pace. I personally use the following pace calculator in conjunction with Jack Daniels' workouts.

https://runsmartproject.com/calculator/

A lot of people here say you have to run easy and that's true - but the real reason you run easy is so that you can run more. You take it easy so that you increase your mileage, take less rest days while at the same time keeping the risk of injury low. As a beginner, you should focus on building a base level of fitness - which basically means getting comfortable enough with a level of mileage. There's also nothing wrong with doing things like strides - 20second sprints followed by 1 min rest at the end of my easy runs. If you're only doing 10km a week, then in my opinion you should focus on increasing your weekly mileage. Run easily more frequently and the speed will come as you become fitter. Doing long runs and speed training is not going to help much if you need 2 or 3 days to recover from them.

Having said that, I'm still a novice with 2 years of running under my belt so I still have a lot to learn. I did 4 HMs last year, the last one being the Penang Bridge HM. I hated the traffic jams in that race but managed to finished in under 2:30 training with very little training the month before the race ( although strava tells me i did 1033km in 2019). With no races this year, my goals this year are to increase my mileage to 50km a week consistently and to go from 27min 5k to 25min and eventually get the fitness to go sub 2hrs in the HM distance.

This post has been edited by Kidicarus: Jul 28 2020, 12:22 PM

If you're just starting out consistency is probably the most important part about running - that means actually getting out and running. Don't worry about distance and definitely don't worry about pace. I feel for a beginner, 1 hour a day of running is actually a lot. There's no point in doing 1 hour runs if you need 2 or 3 days to recover... 30-35 mins a day is a good amount but try to increase the number of runs you do a week. A weekend long run is actually very beneficial - 20-25% of weekly mileage is about right for a long run so this can be your hour long run.

For comparison, right now my mileage is about 35-40km a week and most of my workouts are between 40-50 minutes a session and I run 5-6 times a week depending on my schedule and how I feel. It's not too much stress but at the same time good enough to feel (and measure) the improvements in my fitness.

When you are training, you should never feel like you have 0 left in the tank. That's for races.

Look at increasing mileage week to week rather than daily. As a rule of thumb, the generally accepted wisdom is maximum 10% a week increase - for about 3 weeks and then reduced mileage for the 4th week. I feel that is really aggressive, the most important thing is to actually really listen to your body. Your will greatly improve your cardiovascular system and your muscles when you increase your mileage, unfortunately - connective tissue such as tendons and ligaments have a slower rate of improvement and these need to become stronger to avoid injuries. This is different for everyone depending on how trained you are/how heavy etc.

I love my watch and I can't imagine running without one. Started with an apple watch for a year and a half and I'm now on a garmin FR945. You can run for half an hour and spend another half hour looking at your stats lol. Built in GPS is useful - means you can run without a phone. HR is very useful - I use it for zone training and managing intensity. I don't think oxygen concentration is a stat that smart watches measure unless you're talking about VO2max and it's all algorithm based anyway.

Pavilion KL.

They have a Running Lab here and the Hoka Clifton Edge is available here - They also have a treadmill for you to try on.

The mall has a lot of different enthusiast running shoes - Royal Sporting House has the Saucony Endorphin Speed you were looking for previously. A lot of the latest shoes are available here including carbon plated ones like the asics metaracer and adizero pro.

If you're struggling to complete 1k i would recommend doing a couch to 5k programme. The whole idea behind such a programme is to get you used to running 5k or 30mins+ continously. Don't worry about zones - just take it easy and run+walk your way to 5k - 10min/km Is not a speed i would consider as running.

What the hell is a right and left betis? Running correctly nothing should hurt. A main cause of hurting knees is usually caused by people trying to run too fast and overstriding - although there can be many reasons.

See a real doctor - preferably a podiatrist. There is a lot of crap medical advice based on quack science on these forums in particular and there is not enough information to diagnose what you have based on the limited information you have given us is. It's like the story of the 3 blind men trying to describe an elephant.

No supplements will work. The best thing for healing connective tissue is sleep, rest and having a balanced diet.

How old are you? How are your zones calculated? Is your Heart Rate monitor chest strap or wrist based? What's your mileage per week?

Whenever I hear about people running at 180bpm, my first reaction is that HRM is cadence locked - that means your HRM is confusing the number of steps you're taking a minute with your heart rate.

If your data can't be relied on there's nothing wrong with running by feel - and most running should be done at an easy pace.

I seriously doubt your HR is averaging 180 on a 10k run especially at 33yrs (I'm not trying to make assumptions about your ability). IF I was 33 and I'm not - that would be higher than my LTHR and i would expect that HR for VO2max intervals. 95% of my max HR is damn tough...

My suspicion is that the HRM from your watch is not accurate - maybe the solution is that its not tight enough.

https://www.decathlon.my/?query=heart%20rate

Plenty here and cheap.