Shit that effects HR (in no particular order):

Time of day
Heat
Humidity
Altitude
Nice looking ah mois/leng chais (depending on preference)
Race day adrenaline

Stress
Sleep
Illness
Hydration
Fatigue
Nutrition
Lack of recovery

Recreational drugs
Caffeine
Beetroot Juice

Hill Gradient
Running Speed

Running surface
Shoes

This post has been edited by Kidicarus: Sep 28 2020, 02:20 PM

Just keep running...

https://t.me/MKNRasmi/4379

My 70+ mother uses a mii band for her walks around the neighbourhood as it helps her count her steps. She also notes that swinging her arm while seated also counts as a step. I think for the price around RM120(?) just saw for that price on lazada so you can't go far wrong. NO GPS so you will still have to pair with a phone when out running. It also looks pretty nice for the price and cheaper than most of the watches at decathlon https://www.decathlon.my/29788-watches-gps-pedometers

Forerunner 45 at RM710ish is a lot more expensive but their sensors and data will probably be more reliable and you also get garmin coach, connect and their software ecosystem. I think a garmin is a worthwhile upgrade if you start to get serious - i use the 945 and i love it except the altimeter sensor gets blocked due to my heavy sweating. Having said that, in the old days, if you were serious about keeping track of your training you just used a basic casio stopwatch and an exercise book to log your training.

Need a phone. AFAIK no way you can get built in GPS at that price.

Nothing wrong with using a phone for something like strava although obviously there will be a lot less data and it won't be as precise. You can just buy a cheap arm strap if you don't want to hold your phone.

You need to ask yourself why you want a watch for running and what sort of features you're interested in before people can actually help you here. Otherwise Mii band, phone in pocket is a simple solution for basic running metrics if you dont want to spend too much money. Or maybe spend a bit more money for one of those amazfit watches which seem to be do a decent job on strava.

PSA: I know there are no races but most sizes are still available*

https://www.nike.com/my/t/zoomx-vaporfly-ne...qDMN/AO4568-800

*at the time of posting...

This post has been edited by Kidicarus: Oct 19 2020, 05:10 PM

If you're a woman, they have some colourways for pegasus 37 going for RM299 and RM399 in the nike.com members pre-sale. No such luck for guys. Nike is terrible for me as I can never get my size online.

I wouldn't recommend using old shoes for running- Especially if the midsole is detaching from the bottom. That would mean that the material there has disintegrated. As the midsole provides most of the shock absorption, you may get injured if you insist on repairing it for running use.

I'm not a running sifu but i and ii are part of the same motion of getting some sort of forward knee drive going and engaging your rear posterior chain.

Over striding is bad because it results in braking force. From what I understand proper running form is about having your foot make contact with the ground right below the centre of gravity. Having your core engaged to maintain a slight forward lean should move your centre of gravity forward and give you increased stride length without over striding.

Do Strides.. they’re good for that. 6-8 sets of 20 secs sprint with 1 min walking recovery. Great as a cool down exercise at the end of an easy run or before a hard workout. Purpose is to increase leg turnover as well as your kick. Easiest way to do that is to count 30 steps on one foot which works out to roughly 20s if you’re taking 180 steps a minute.

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.

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?

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.

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.

Please don't buy into the MAF bullshit. It's debunked science in running circles. Any improvement to your body's different aerobic systems come from applying the correct stimulus to develop a particular system. 10-11min/km pace is too slow to be developing anything apart from maybe heart stroke volume, at that pace its not even a fast walk. Why did you decide to exercise at that speed? It it a body weight issue?

As a result your volume is too low for someone running 5 times a week. 20-30k a week is now just maintenance especially if you're not seeing any improvement especially if you're spending 5 hours on your feet.

Do you have a 5k PB? Mile PB? If you don't have a 5k pb do a time trial by yourself. You know you have done a 5k properly if you really have nothing left in the tank. Use that time to calculate the proper training intensity.

HR zones don't mean anything - because there are a lot of different definitions of HR zones and every training plan is written to a specific HR zone definition. The Z2 i use is based on LTHR whereas some people's definition of z2 would probably fall into a Z1 if they're using Max HR formula or some formula with HR reserve. It's all gooblygook to any beginner runner.

HR going crazy can also mean that your watch is not accurate. I've got an expensive garmin and even then sometimes i'll get cadence locked which means it's confusing my footsteps for my heart beat. Solution: stop looking at your watch while running and try to get a good feel about how you're feeling when running.

You say your goal is to run a race range from 5k to FM - do you mean to compete or to complete? Building an aerobic base usually applies to base building which means training your body to be able to accept a particular volume and intensity of training. You say you want to run fast at lower heart rate. The only way you learn to run fast is by running faster speeds then you're used to. The lower HR will come from overall fitness from increasing your volume. Just don't try to kill yourself by running fast all the time.

This post has been edited by Kidicarus: Jun 22 2021, 12:10 PM

Sure there is patience but what you are doing there is wasting time. You're not fat (unless you're a five footer) so no real reason to run that slow. When you run so slow you're not giving your aerobic system enough stimulus that's why I say Maffetone is bullshit science. The whole point of having easy runs is to build volume (with the right training stimulus) and to make sure that you manage to hit your hard workouts. You run this slow, you're not developing proper running form so no running economy or muscular endurance.

Put your 31minute PB here https://runsmartproject.com/calculator/ and use this to calculate your training paces. When people talk about running too fast during their workouts it is usually because they waste time running at their "marathon" pace - that broad zone between the easy pace and threshold pace. That's a dead zone for training because you're putting in too much intensity to only get same training stimulus as an easy run. Ironically they are also running too slow because they don't hit the threshold and Interval paces from running quality workouts so they don't improve their body's ability to clear lactase or increase their VO2max...

This is from Daniels' red plan phase 1 which is a fitness plan

D1: 30mins E + 6 ST
D2: If you run today repeat day 1
D3: 10minE+3x(6minT w/1 min rest)+ 10min E
D4: If you run today repeat day 1
D5: 10min E 6x(4minT w/1 min rest) + 10 min E
D6: If you run today, repeat D1
D7: E run 40 mins

Bolded is your compulsory days, E is easy pace, T is threshold pace, ST is a 20 sec sprint followed by 1 min walking recovery (count 30 steps on 1 foot).

Do this for 4 weeks and I guarantee you will see a fitness improvement. Bolded is compulsory and will give you 162minutes of real running time and maybe 22km at your paces.

Also if you're using a garmin HR strap then you might have access to the Garmin LTHR guided test? Do that test to calculate your LTHR instead of using your age related Max HR.

This post has been edited by Kidicarus: Jun 23 2021, 11:52 AM

Not a sifu but I kinda feel that 5k is not a great distance and probably could be done with converse. having said that looking at the reviews of those shoes you mentioned, they appear to be cushioned shoes which are probably great for jogging which would be fine for a comfortable daily runner. They don't look suitable for intervals or reps if you're planning to do any higher intensity workouts. Just my opinion based on what the shoes are designed for and i have no personal experience in either of those 2 brands.

It's true and that's what people used to run in. If you have read any running book your would have seen this name - Arthur Lydiard. This was a guy that definitely did more than 5k daily.

https://irunningshoe.com/2021/03/18/what-di...-running-shoes/