Always wear proper running shoes that fit well, Bata and 'livestyle' models will wear out quicker. Using Asics as an example, the cheaper models are the patriot, excite. The GT/Cumulus/Kayano/Roadhawk models would be a step up. Adidas models with adiwear/continental outsoles are quite durable.

could be shoes, form, weak muscle. try and error.

thanks for telling me that our cardiovascular adapt faster. I will just keep running hoping 1 day can join marathon.

lol getting a dog might slow you down instead. I saw some videos that the owners have to keep dragging the dog to run along as dog can run fast in a short time but not long slow run in a long distance.


this is something new to me as i always slow my pace deliberately when getting tired.


and is 6-7km/h being too fast the speed? I always see got people running extremely slow and i can run pass them but seem to me they run nonstop for a long time ( not sure as i cannot monitor do they stop resting or not).

Another questin,I saw lots of running video asking us to increase our cadence to 180 but once i try to increase my cadence i will surely increase my speed which seem making running easier to get tired but what they claim increasing cadence and converse energy which is quite confusing to me. Any way to increase the cadence without increasing the speed?( all the video i saw seem like runnning quite face with high cadence but not slow one)

thanks.

I will relate my experience and you can give it a try to see what works for you.

I walk to my spot, that gives me a benchmark.
In the beginning I pick up to a pace, until I get the flow.
Flow here I mean that it feels natural for me. Not over exerting or too slow.

Find your flow, then notice your cadence.

You want to run 7km at optimum speed non-stop = Goal.
You have 4 months track record and fitness level = Capability.
What is stopping you from your goal are two factors:

1, You are not employing your capability well; maybe you keep pushing speed at the expense of stamina?
2. You lack skill; deliberately slow your pace instead of relaxing your pace.

My suggestion was to build your capacity in pacing / relaxing your pace.

You made a good point, you sped ahead and unable to monitor others.
So the race is with yourself. Find your flow / cadence that will achieve your goal.

I have a new suggestion for your consideration.
Heart is a muscle. The most important muscle.
Have you train your heart to keep fueling you at running speed to a distance of 7km non-stop?

If you train, do you start from crawling, walking, skipping, jogging, running ?
So if you want to train your heart to keep going for 7km, how much exertion to ensure you can run non-stop? Do you use high-speed or pace ?

Keep in mind I do not know your age, fitness and health level. Do not exert yourself to death. Other readers please take care of your health first.

2 or 3 more months of running you can finish a marathon but getting better at it take longer time.

Here an example how you can increase your mileage with run walk method if your leg not strong enough yet

As you mention your current fitness is
Run 1 KM walk and able to cover 6-7 KM

now,
Run 2 KM walk 30 sec for 6-7 KM

2 weeks later
Run 2 KM walk 30 sec for 8 KM

2 weeks later
Run 3 KM walk/stop to drink 30 sec for 8 KM

2 weeks later
Run 3 KM walk/stop to drink 30 sec for 10 KM

2 weeks later
Run 5 KM walk/stop to drink 1 min for 10 KM

. . .

Run 5 KM walk/stop to drink 30 sec for 15 KM (at this fitness level you should be able to do HM long run).

Go by feel. If it getting easier for you, there is no need to wait 2 weeks you can always interplay with the interval and total distance

I followed your advise and went to brooks at mitsui yesterday.
The staff mentioned that i have a normal arch but slightly underpronation based on my current running shoes condition.
So he suggested ghost 10.
Tried it this morning, definitely less pain where i usually feel..
But unfortunately, i feel pain exactly at my left foot arch after running 2km, which i never experience before.. even now after 2 hours stop running, still feel discomfort.

Should i try few more times and see if my left foot can adapt to the shoes or go back to the store?

This is just some info for you. Simple and practical advice. Hope it helps.

https://www.drpuisan.com/post/finding-the-p...t-running-shoes

actually i do not feel out of breath everytime i stop so i assume is more related to the strength of my leg muscle or mental strength?
but sometime i feel like after running 3-4km , body like only really "warm up" and i only feel like "smoothness" of running .lol but later i will end soon
as my target like 6-7km per run exercise

Yea I also want to increase the distance gradually just i still feel a bit bored if running for a long time that why once reach my target i feel like to stop lol. how can you drink water without feeling throwing up if keep runnning? very hard for me.

A lot of beginners get too hung up on distance and speed. Don’t worry about all those things. Focus instead on time spent running without stopping.

I started running last year with a couch to 5k programme. The focus is simply to get running 5k without needing to stop. I actually used this one https://www.nhs.uk/live-well/exercise/couch...k-week-by-week/
You get measurable progress and accountability with an actual programme.

Once you complete that then start worrying about heart rate and pace zones.

Everyone’s journey is different but after 3 months of starting the programme I was able to do 10k without walking. If you have a base level of fitness already maybe start at the more advanced weeks.

I’m still a slow runner but I enjoy my running and I’m looking forward to completing my 1st half marathon this weekend.

Anyone join sports direct run this 8th of September, need help to collect racepack, willing to pay for your service.

This is a good link, i hardly cant finish 5K without stop walk and run again. I will give a try with the like you provided

Breathing goes into lungs.
Heart pumps blood, oxygen and nutrient.
Muscle burns energy, but muscles cannot consume all the fuel.

Organs cannot stop so body needs to apportion for all bodily functions.
Even if you do not feel out of breath, does not mean your physiology is not tax out.

Maybe it could be muscles and mental strength.
There are suggestions from Vrese and Kidicarus you can try.

I suspect after 4 months, you build a habit for resting at 3-4km mark.
I caution you about your fitness and health level as above.
The method I first suggested enables you to train yourself.
Even when you are in advance level, and to break the habit by replacing rest with pace.

This far you have not feedback on any training techniques.

You keep on chopping trees and realize you are not getting more lumber.
If you do not take the time to sharpen your axe, then it will become more blunt.

It is not uncommon for people to lack the ability to train themselves.
So it make sense now suggest you may need to hire a trainer.
Tell the trainer what goal you want to achieve, or what training techniques you want the trainer to help you train.

Enjoy yourself.

try run with friends instead of running alone..

life4 does not want to feed a dog LOL

Don't go hard on yourself everytime you go out running. Time to time run really easy. The endorphin surge will get you euphoria sometime and make you want to keep going. As for long run, there is no other way than force yourself to complete it. Thats the point endurance. Best is to prepare physically and mentally 3 days before a long run though.

Practice..your stomach will get used to it and more efficient. Just drink a little for a start

You need to keep hydrated to keep healthy and have longevity in this sport if you want to improve

This post has been edited by Vrese: Aug 28 2019, 10:51 AM

yeah, easily get bored running alone. more friends more fun

Received my race kit!

now im worried whether can finish or not. no LSD for 2 weeks.

This post has been edited by afiqishak: Aug 28 2019, 01:07 PM

Fuyoh !!!
All the best !