FM? 

looking for review on Kuching Marathon, route & water station, t-shirt & medal design & quality, overall arrangement included traffic, etc

all the best.

can start training...

and can try sleep at 5pm, wake up at 12am and go out for run!

btw, are PBIM FM start time is 2am or 1am now?
the last PBIM i join was 2am.

You will comeback, either sweeper bus or at your own feet.

dont just hope, but action.

weekdays do speed work / interval / hill training - twice & strength training once

weekend - LSD

easily can survive ur FM...

Hi all,

Used to be a regular runner doing HMs and FMs but middle of this year, I was told I have insertional Achilles tendinitis . Visited the physio in June where they did dry needling, massages and told me to do some calf strengthening exercises.

Went back to running in September, clocking close to 100km then my heel area felt really sore. Nowadays my feet, area just below ankle and heel will feel really sore after short 3-4km runs or even long walks.

Any advise guys on how to overcome this? Should I worry? Is it worth to go for a scan or sports doctor(if yes, any recommendation?)

I feel like I want the peace of mind that nothing is torn or what. This thing has been influencing my mind for a while and it sucks big time to not be able to run normally. I really miss running pain and worry free.

Part of me is contemplating giving up running.

Fenix 5 terus lah......

He is right..terus lah. Running gear, not dress watch. Get the fenix 5S, smaller that fenix 5X.

I think it still reflects when you use Garmin coach and run on treadmill. But I haven't tried it myself

Firstly, thanks Pugbunny for recommending the Running Calculator app from Playstore!

Secondly, I've read a lot of articles/blogs that emphasizes on the importance of doing Easy Runs primarily for training. Majority regarded Easy Runs as the pace where you'll be able to hold a conversation and/or talk coherently without gasping and stopping for air, while jogging. Here's my dilemma/question: I'm able to hold a constant pace of 8mins/1km steadily. But the calculator states that my Easy Run should be somewhere along the lines of 9mins to 11mins per km (I personally feel it's too slow). Should I follow my body and jog at 8min/1km, or go slower?

Thirdly, I'm a newbie in training for long run, HM (21km) specifically. For a beginner like me, should I aim more on:
(i) Quicken my pace per distance (I.e.: Reduce from say, 10mins/1km to 7mins/1km for a fixed 10km distance),
or
(ii)Increase the mileage of training as I go along? (I.e.: 10km in week 1, 12km in week 2, etc...)?
Extra remarks: I took part in 2019 Penang Bridge International Marathon HM without training , and I failed to make it in time because I cramped both of my calves and ankles at 15km mark. By the time I walked the remaining 6km to the finish line, it has already passed 5 hours 

Hellooo there sifus, surely been answered a lot but I need some advice.

Just started running ever since mco. But my pace is extremely slow.. 11”-10”
but coming in for the 5th month where I struggle to run non stop to Even 1km, I manage to do per run at 5km and last night I managed to do a 10km runs For the second time in my life. But it took me 1h:40min 

I know I’m slow, but if I pushed on pace on my runs I can see my watch telling my heart rate will jump to zone 4&5 and I could last only a few 2-3Kms only and would be painting heavily after.

if u ask what’s my objective, well I’ve been losing a lot weight with these constant running. From 83kg to 78kg now. But running it’s fun. But Im starting to feel bored Running for more than 1hr 30mins just to get to 10km.

1) Should I just keep running the way I am, keeping my heart rate lower and keep running more frequently and wait for my pace getting better slowly or go for short runs less than 5km but run faster to let me body get used to faster pace?

2) is it weird after when I started running months ago my whole body aches but nowadays after every run only my left betis and sometime right betis as well je yang Akan sore after every run, whereas my friends when they run they complain their knees hurts instead. Is landing feet for my running stride is wrong?

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 , 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!

Bro, I'm just like you. bought my parent peg 38 end of last year, RM400 2 pairs. bought for my brother the puma velocity nitro, got below 200 (RRP 570)
i bought the puma liberate nitro last month, RM160 (RRP 500). 

You just need to find the "Perfect deals" online.