Jogging Ladies

[Edwq]

Originally Posted by fnulnu99

I used to run very early morning, like 5:30am for an hour before prep for work. But have to sleep early, by 11pm...Fine morning is coolest and air fresher too.

Condo have a gym but I only use the thread mill with weight vest and elevated to simulate mountain climbing. It can get boring but with headphones and podcasts on, time sure flies fast.

Make exercise a lifestyle, which many could not, not hard actually. I exercise (run, swim, gym) at least 6 days a week.

Other than exercising, recovery and having a moderate diet works is essential in a healthy lifestyle

[fnulnu99]

Dubai has many places to run and places to pick up freelancers too

Too bad I left for good (again) in 2020 due to bloody Covid....

I am moving out again, hopefully middle of next year. This time targeting US, hopefully I can get the work visa sorted somehow.....

Originally Posted by itguy2008

Shold have known you earlier. I was on a business trip there for nearly a week so did not have so much time to explore.

After that single experience, I end up running in the hotel thread mills.

[fnulnu99]

Very true. Recovery is key. Very important. Which many thought it's a waste but it's not. Your muscle growth and repair is during recovery period.

I forced 1 day off especially when my running volume goes over 100km/week. Especially when prepping for a race overseas, running volume goes up and rest days become a must.

Food too is key. At home I will go meatless. I avoid fried stuff unless I met friends for lunch/dinner. On weekends I may eat a meal out once. Otherwise, I will prep 3 meals at home.

In summary: exercise (long walks, run, swim, cycling - cardio); sufficient sleep (6-7 hr); nutrition (no sugar, go vege as much as you can - sustainability); manage your stress (especially chronic stress induced by work)

Life is about a balance. Looking at babes in sports bra running will help to reduce stress a lot too

Originally Posted by Edwq

Other than exercising, recovery and having a moderate diet works is essential in a healthy lifestyle

[Edwq]

Originally Posted by fnulnu99

Very true. Recovery is key. Very important. Which many thought it's a waste but it's not. Your muscle growth and repair is during recovery period.

I forced 1 day off especially when my running volume goes over 100km/week. Especially when prepping for a race overseas, running volume goes up and rest days become a must.

Food too is key. At home I will go meatless. I avoid fried stuff unless I met friends for lunch/dinner. On weekends I may eat a meal out once. Otherwise, I will prep 3 meals at home.

In summary: exercise (long walks, run, swim, cycling - cardio); sufficient sleep (6-7 hr); nutrition (no sugar, go vege as much as you can - sustainability); manage your stress (especially chronic stress induced by work)

Life is about a balance. Looking at babes in sports bra running will help to reduce stress a lot too

And one more thing: regardless of the exercise/workout and the diet, it needs to be sustainable so that it can be long term instead of being just a fad. Discipline is key.

[Lemonjuice]

I am CAT Z liao, but want to achieve a sub-6/km timing. I am currently sub-7 but it's tough already.

Is it realistic to try sub-6?

[fnulnu99]

My advise is, your training runs should be 80% easy. 20% hard.

What I mean is, 80% is spend running at slow pace 6:30 to 7/km is typical pace for heart rate to be below 150 bpm. Try to do this in Zone 1 and Zone 2.

The rest of the 20% should be spend doing faster but shorter runs. Typically at sub 6/km pace or faster. Heart rate will be at Zone 3 or 4.

So, if your weekly milage is 100km/week. 80km is spend running easy. And 20km at faster rate. Since most people will not do 100km/week. Say, 50km/week. That will be 40km easy and 10km fast.

Running is not always about going fast. Up to day I dot own a carbon plated shoe and my last marathon was a 3:44 with a pair of Asics DS Trainer

Consistency is more important to me. Run 6 days a week if you will, you get to see more babes more often also

Originally Posted by Lemonjuice

I am CAT Z liao, but want to achieve a sub-6/km timing. I am currently sub-7 but it's tough already.

Is it realistic to try sub-6?

[AnnieYJL]

Originally Posted by fnulnu99

My advise is, your training runs should be 80% easy. 20% hard.

What I mean is, 80% is spend running at slow pace 6:30 to 7/km is typical pace for heart rate to be below 150 bpm. Try to do this in Zone 1 and Zone 2.

The rest of the 20% should be spend doing faster but shorter runs. Typically at sub 6/km pace or faster. Heart rate will be at Zone 3 or 4.

So, if your weekly milage is 100km/week. 80km is spend running easy. And 20km at faster rate. Since most people will not do 100km/week. Say, 50km/week. That will be 40km easy and 10km fast.

Running is not always about going fast. Up to day I dot own a carbon plated shoe and my last marathon was a 3:44 with a pair of Asics DS Trainer

Consistency is more important to me. Run 6 days a week if you will, you get to see more babes more often also

Typically it is 220-age= maximum heard rate
So assuming if you are 40, then maximum heart rate should be less than 180
So you saying we shouldn’t exceed 70% for 80% of our training?
And the 20% should train at heart rate 70-80%?

Btw, What is the best way to see which brand of shoes are better?

[Greenfrog]

never knew there is so many hardcore runners in this forum.

nowadays, when i run , i just hope to make it back home in one piece.

never a strong runner during my army days, I hated the 2.4 even though i can pass.

[fnulnu99]

Based on MAF training method, yes. That's the general rule.

Always err on the side of easy, since our HR is very individualized. Your max HR can be higher if you are fitter. So, you can add 5 or 10 beats more.

80% of the time, go for upto 70% max HR on easy days.

The rest, 20%, your tempo days, keep the HR between 70% to 80%.

Never over train or always run fast or hard each run because it will take longer to recover.

When easy days, go easy. When hard, go hard.

Shoes are pretty subjective. Best to keep using neutral shoes and stay away from motion control shoes.

Some prefer thick cushion, some prefer low to the ground feel. There is no right or wrong. As long as you are comfortable with the shoe, it should be fine.

Just note that, too much cushion, your feet will not be as strong. So, some people will advise to run with less midsole.

I subscribed to "less is more" when comes to shoes. Because we need strong feet in order to run far. Far is relative, to some 5 km is far, to others, 50km is far.

I rotate my runs from shoes with 4mm drop, to zero drop, to sandals, to barefoot shoes in all my training runs. When come to race day, I will go for shoes that suit the running surface of the event.

Sorry, very long winded way of explaining

Originally Posted by AnnieYJL

Typically it is 220-age= maximum heard rate
So assuming if you are 40, then maximum heart rate should be less than 180
So you saying we shouldn’t exceed 70% for 80% of our training?
And the 20% should train at heart rate 70-80%?

Btw, What is the best way to see which brand of shoes are better?

[fnulnu99]

Understandable bro. Running is not for everyone.

Just keep moving in any sports - swimming, cycling, long walk, stairs climbing?

You need to find a sports you can constantly repeat and do alone. I don't prefer sports that require a partner eg bedminton, golf etc because to me those are more social sports, not really training...

But don't stop moving, even a 30 minutes a day of moving each day is better than zero.

Originally Posted by Greenfrog

never knew there is so many hardcore runners in this forum.

nowadays, when i run , i just hope to make it back home in one piece.

never a strong runner during my army days, I hated the 2.4 even though i can pass.

[AnnieYJL]

Originally Posted by fnulnu99

Based on MAF training method, yes. That's the general rule.

Always err on the side of easy, since our HR is very individualized. Your max HR can be higher if you are fitter. So, you can add 5 or 10 beats more.

80% of the time, go for upto 70% max HR on easy days.

The rest, 20%, your tempo days, keep the HR between 70% to 80%.

Never over train or always run fast or hard each run because it will take longer to recover.

When easy days, go easy. When hard, go hard.

Shoes are pretty subjective. Best to keep using neutral shoes and stay away from motion control shoes.

Some prefer thick cushion, some prefer low to the ground feel. There is no right or wrong. As long as you are comfortable with the shoe, it should be fine.

Just note that, too much cushion, your feet will not be as strong. So, some people will advise to run with less midsole.

I subscribed to "less is more" when comes to shoes. Because we need strong feet in order to run far. Far is relative, to some 5 km is far, to others, 50km is far.

I rotate my runs from shoes with 4mm drop, to zero drop, to sandals, to barefoot shoes in all my training runs. When come to race day, I will go for shoes that suit the running surface of the event.

Sorry, very long winded way of explaining

Amazing and so knowledgeable. Next time need to learn from you.

[AnnieYJL]

Originally Posted by fnulnu99

Understandable bro. Running is not for everyone.

Just keep moving in any sports - swimming, cycling, long walk, stairs climbing?

You need to find a sports you can constantly repeat and do alone. I don't prefer sports that require a partner eg bedminton, golf etc because to me those are more social sports, not really training...

But don't stop moving, even a 30 minutes a day of moving each day is better than zero.

Golf for sure doesn’t help. My husband golf so much and he is unfit. Lol! Someone who can only do 8-9min per km. Aiyo! And most of the time, his kakis sometimes also doesn’t really play well. More to talk than anything. I once went to the driving range 5 days a week to train. Now I decided not to play so much golf. Not sure why they love to play that small ball so much. Haha! I only go when there are women players.

[Greenfrog]

Originally Posted by fnulnu99

Understandable bro. Running is not for everyone.

Just keep moving in any sports - swimming, cycling, long walk, stairs climbing?

You need to find a sports you can constantly repeat and do alone. I don't prefer sports that require a partner eg bedminton, golf etc because to me those are more social sports, not really training...

But don't stop moving, even a 30 minutes a day of moving each day is better than zero.

bro, for badminton, u need to find a group whose level is slightly better than you. then you will sweat like mad.

I am speaking from experience.

[ah rat]

Originally Posted by Greenfrog

bro, for badminton, u need to find a group whose level is slightly better than you. then you will sweat like mad.

I am speaking from experience.

Bro fnulnu99 was talking about bedminton require a partner

[fnulnu99]

LOL Sharp eyes! Was only kidding but was wondering who will caught this

Originally Posted by ah rat

Bro fnulnu99 was talking about bedminton require a partner