Health & Exercise tips!!

[ktnpl]

Re: Health & Exercise tips!!

Mon – 10km run (evening)

Tues – rest

Wed – rest

Thurs – 10km run (evening)

Fri – rest

Sat – Long Run 15-20km

Sun – rest

Total: 35-40km / week

This enuff to train for a full marathon?

During my uni days, I trained for the full marathon by running 2.4km everyday for 365 days (figuratively speaking) at 8min to max 10mins.

Nearer the date, I added in 10km or 20 km runs once a week to get the correct pacing.

Finally, set a realistic target and establish the correct pace at the stadium.

My target was 3 hrs 30 mins, so I had a few sessions to jog at the stadium at 2 mins per lap. At that pace, I managed to finish the marathon at 3 hrs 37 mins. Extra mins were for water breaks and cramp therapies.

That was more than 20 years ago ...

 

[Baby1M]

Re: Health & Exercise tips!!

Eat like a lord = eat alot?

Eat like a Lord = Eat like a Noble.

Hmmmmm, how about I put the entire sentence Singapore style (based on salary,lol)... Breakfast eat like PM, Lunch eat like a MP, Dinner eat like a low income citizen

 

[marcus28]

Re: Health & Exercise tips!!

like kptn, i used to run 2.4km everyday and run at mcsp if the weather is bad. because life is busy, i'm spend not more than 30 mins of exercise. No supplement or glucosesame .

It all started when I was 35 years old and weighting beyond 95kg at 1.67m. everyday , target reduce 1 kg.
first started off my 2.4km and timing finished at 16mins
Eventually, i successfully reduced down to 62kg in less than 6 months and best timing at 9.16min

after one year , I slowly take up long distance run, from 5km - 42km at least 3 times a week. Consume glucosame and eat lots of spaghetti. but after a few months, i feel pain on my knee cap and stop running when it get worsen.

now my weight grows to 72kg and have intention to stick to previous 2.4km everyday run. now i believe what my friends say is true that if work out too intensively will shorten your lifespan instead of prolonging it. Should have just run 2.4km rather than long distance.

 

[Baby1M]

Re: Health & Exercise tips!!

.......after one year , I slowly take up long distance run, from 5km - 42km at least 3 times a week. Consume glucosame and eat lots of spaghetti. but after a few months, i feel pain on my knee cap and stop running when it get worsen.

now my weight grows to 72kg and have intention to stick to previous 2.4km everyday run. now i believe what my friends say is true that if work out too intensively will shorten your lifespan instead of prolonging it. Should have just run 2.4km rather than long distance.

I bet most long distance runners who posted here do not know (good if u do) what I am going to post below.

If a person do not train up the muscles of their calves, thigh and especially cheek (buttocks), you will definitely shorten the 'life span' of your knees. Reasons are too long to post so here's e simple version.
When these group of muscles (especially cheek) is not strong enough to support the amount of load in long distance running, the load will be transferred to the knees whereby it will be stressed beyond what it can handle, in time the knee goes kaput much earlier.

Professional marathon runners actually does weight training on their calves, thighs and buttock muscles, they do not train by just run and run longer and run longer faster.

The above is not I say one, it is the Field Experts I.e. Sports Therapist.

 

[Physicist]

Re: Health & Exercise tips!!

Leading a balanced lifestyle is the key.

Do cardio before work (run or swim). Resistance training (gym) after work. Can be on the same day. Can be on alternate days if your stamina is not up to it. Watch the food intake. Take eggs for protein and lay off the powdered supplements (95% will pass through your ass i.e. not absorbed).

Last advice: Wanna gain weight.. Ask Kenn :chinese:

 

[davidtch]

Re: Health & Exercise tips!!

I bet most long distance runners who posted here do not know (good if u do) what I am going to post below.

If a person do not train up the muscles of their calves, thigh and especially cheek (buttocks), you will definitely shorten the 'life span' of your knees. Reasons are too long to post so here's e simple version.
When these group of muscles (especially cheek) is not strong enough to support the amount of load in long distance running, the load will be transferred to the knees whereby it will be stressed beyond what it can handle, in time the knee goes kaput much earlier.

Professional marathon runners actually does weight training on their calves, thighs and buttock muscles, they do not train by just run and run longer and run longer faster.

The above is not I say one, it is the Field Experts I.e. Sports Therapist.

That is what i did since 2011. My half marathon PB improves by 20mins even though my training distance does not go beyond 10km.

 

[Physicist]

Re: Health & Exercise tips!!

I bet most long distance runners who posted here do not know (good if u do) what I am going to post below.

If a person do not train up the muscles of their calves, thigh and especially cheek (buttocks), you will definitely shorten the 'life span' of your knees. Reasons are too long to post so here's e simple version.
When these group of muscles (especially cheek) is not strong enough to support the amount of load in long distance running, the load will be transferred to the knees whereby it will be stressed beyond what it can handle, in time the knee goes kaput much earlier.

Professional marathon runners actually does weight training on their calves, thighs and buttock muscles, they do not train by just run and run longer and run longer faster.

The above is not I say one, it is the Field Experts I.e. Sports Therapist.

This is nothing new. I will go the extra mile by saying you have to train your lower back and abs because these hold up the upper body in conjunction with the legs. These 3 major parts have always and will always form the core exercises for any resistance and endurance training.

 

[Baby1M]

Re: Health & Exercise tips!!

This is nothing new. I will go the extra mile by saying you have to train your lower back and abs because these hold up the upper body in conjunction with the legs. These 3 major parts have always and will always form the core exercises for any resistance and endurance training.

Yups, nothing new to those who knows.

However when giving such advises to individuals (not young) who has started to run local marathons, I do get the "what for, I run 10-20km 2x per week".... I just STFU and no longer provides advises while hoping in future I have a chance to say "didn't I tell u so".