Alright will try that out. Thanks for the tips

whats the weight of you runners here in this thread? Is 80kg too heavy to run? ie. more damaging to bones etc?

most of the people that i personally know who's into running is not reaching 70, or barely above 70...

Runners come in all shapes and sizes.

Tall runners will be heavier.

I'm a tall runner and am currently >80

There is no risk of damage to your bones unless you run through pain and you don't recover sufficiently between runs.

I'm quite short and use to weight close to 80kg before i pickup running.

Just started do some light weight lifting since MCO at home and started to jog since last Saturday. Came across this NRC app, did my first run yesterday and feel pretty happy. Anyone using this app wanna add me as friend? Thinking it might motivate me to run more frequently. Hopefully it's not my half baked effort.

Hi sifu, can you recommend me which is the best foldable treadmill in the town? Thanks

I used this few years back when I started running.
I like that it has badges - like when you completed 5K, or you run a faster 5K... weekend 5K, etc.

It also has many running audio for you to choose... 15minutes, 40 minutes long run, run together with xxxx.. quite fun!

My last run was long time ago and wanted to put in more effort in running. Got this time after resuming for a week. My mi band shows my HR was around 170+-. The effort for this run was pretty hard as this is the longest run since I restarted my run.

Any recommendation on programs or methods to increase my endurance? I'm aiming to run 10k with at least 6min/km by the end of February.

That's pretty good for someone who's been running for one week so you're probably young and still have a bit of fitness. In theory, with that 5k time you should be able to do a sub 1hr 10k easily. Equivalent time based on vdot tables have you at 56 mins. But this is the timing for a trained individual. If 5k was your longest distance, you basically need to up your weekly mileage and get in more long easy runs.

There are also tons of 10k programmes online, i don't think they make much of a difference because what's more important is building up that consistency beyond running for a week.

Also, your cadence seems low for what is supposed to be an all out effort. Maybe overstriding?

Hey, thanks for the feedback! This was my longest recent run so for now I'm trying increase my mileage gradually to build the endurance. I'm not too well verse on the running technical terms, but I believe there's a HR zone that runner build their endurance? Still finding the rhythm of running.

Yeah, you've pointed out the exactly what my problem is. I'm suspecting there's an overstride (although I'm not too sure what's the boundaries of an overstride) because my lower calves and front of my foot were particularly sore right after runs. I would suspect that I'm reaching my strides and pushing off with my toes rather than pulling my legs. I'm trying out pose running for now, shall see how does it goes.

I'm not going to go into HR zones as everyone seems to have a different definitions and zone %ages. So yes there are easy HR zones and the objectives at running at these zones are for mitochondria development and heart stroke volume. More importantly, running at those zones helps you run more often, longer and consistently because you don't burn yourself out on your workouts.

Pose running is fine and try it to see if it works for you. Biomechanics is complicated and everyone has a different way of running be it heel striking, mid-foot or forefoot striking. For me the one thing that i like about it is that it encourages you to land right below your centre of gravity which is also what increasing your cadence will do for your stride.

hi , i have been running quite awhile and i would like to ask for some advice regarding running....

Is it true that i should train in zone 3 for a long time in order to achieve faster pace at a lower heart rate and also endurance ? before getting a garmin watch , i ran with my phone with 6:40-7.00 minutes per km pace and not knowing what my heart rate is. So i got myself a garmin watch after running for quite awhile, i ran with my usual pace and found out my heart rate was reaching 190bpm (that was high considering i am 20 years old). I usually run 6-8km every time and rest for one day and continue the day after that as i feel a little bit tired ( perhaps my heartrate is high?)

So my question, how am I going to run faster at a lower heart rate? In order to stay within zone 3, i have to run at pace 12:00 and that was like walking.... Perhaps some experts could advise me on my running routine ? Thanks!

Different workouts provide different stimulus. There is no such thing that running at a certain zone will help you run faster at a lower HR. I don't know what zone 3 you're talking about because everyone running coach has a different definition of zone 3.

Easy running helps you increase your aerobic endurance. Mitochondria, Heart stroke volume etc. It's a cliche, but if you're easy running, then you should be able to hold a conversation when you're running. With easy running, you shouldn't need one full day to recover.

Running faster helps you run faster. There different workouts could be strides, sprint reps, hill sprints, tempo runs, cruise intervals. v02 max intervals etc

Aerobic fitness is a volume thing. The more you run the more aerobic fitness you will will get. The problem right now is that you're only running 3 times a week on 21km a week (2hrs 15 mins?) on average and that's not a lot. A few things you can try with this easy running thing. Run based on time not distance - try running 30-35 minutes a day. Have one long run day, at your volume 1 hr is fine - by doing that you're already running 3+ hours a week if you're running 5 times a week. That increase adds up over time. The whole idea behind running easy is to increase your volume by taking less rest days. You don't have to run so slow until you're walking, just slow enough that you can have a conversation - with yourself and you don't feel so tired that you need a break the next day. This is effectively called base building.

A few weeks of doing that and you can incorporate speed workouts into your routine.

Am looking to replace my old garmin fr 25 as battery sometime worn out fast and slow detect GPS

Anybody tried those smatch watch like Amazfit BIP U Pro ? Got GPS & much cheaper compare to a Garmin
https://mall.shopee.com.my/(NEW)-Amazfit-BI...5014.4267409284

Hi runners, have you guys experience this before? Whenever after I run, each step on my right feet is having a shot of numbness/electric feeling on it. Is it my shoes are not suitable as it's too tight?



But there's no such sensation on my left feet. However, left achilles is soar after run. Do you guys have any solutions on fixing these 2 problems? Note that I'm usually land on mid to forefoot at around 170 bpm cadence.

Yes it happens sometimes, rest for 1-2 days then recover already. Not sure if our running technic is wrong or what. But my guess is the way with land our foot cause an impact on that specific area. I think nothing to do with the types of shoes you wear.

Hi, I would like to buy a daily trainer or cushioned shoes for running, would like to ask for recommendation that is around RM350. Could any sifu recommend me ? thank you!

That budget now can get Pegasus 37

but seems like there is no discount at the moment

personal shopper / reseller. lucky can get 300. limited colour