[Fitness] On starting again with exercise

Fitness Motivation

So was talking to a friend about exercising recently. She’s just started again after a long time, and she’s chosen to do jogging. Her issue’s running out of breath before she’s completed even half of her training circuit. One round is about 1.5km, depending on the route she takes, and she usually does about 3 to 4 rounds.

By default, she is fairly fit. She has no trouble doing brisk walks in the park, but when she ups her pace, she loses breath quite fast. So being the kepoh (slang for busybody) that I am, I suggested a few things she might need to look into.

Breathlessness is something that’s common when you are starting out. Usually comes from not warming up properly or from improper breathing techniques. Runner’s World has a guide that’s pretty good at explaining how to overcome this.

My own personal recommendation from the list is to warm up first. Once you’ve gotten that down, then you can focus on the breathing. The thing is to learn how fast you can go without triggering that moment when you know you are out of breath. If you are gasping for air like a fish out of water, you are going too fast. I learnt to take quick, deep breaths by walking fast and somewhat timing my breaths to my feet. Short but frequent breaths through the mouth for every step I took.

It’s basically “In-step-out-step-in-step” and so forth in the beginning. As time goes by and your stamina increases, you can then move it slowly to “in-step-step-out” as your body adjusts. The talk test will be your main guide here; you should be moving fast enough that you cannot sing, but slow enough for you to converse.

Another thing we discussed was non-running exercises. Alternate exercises that you can do at home when walking gets boring (and it will, even if you go to different places all the time). For this, I turned to Darabee, aka Miss Neilarey. She has some great, simple exercises you can do at home, and they are bodyweight exercises, which means you don’t need fancy weights to do them, just your own sense of balance.

Rest days are also important. Your body needs a rest now and then to recuperate, and she’s selected Sundays as hers. It’s a good day to rest and take things easy.

Which reminds me, I should probably get started on my own exercises. >>

Go go go

10KM Medal from PBIM 2013.
10KM Medal from PBIM 2013.

Pull the trigger slam the door
Pick up the pace, it’s time to go
Penang Bridge just you wait
Half Marathon here I come!

Now if only the bloody thing will open for registration. ;_;

Zombies, Run!

I love Zombies, Run! It’s an app that takes storytelling to another level; you’re Runner 5, and you are part of a team that’s responsible for gathering supplies and completing missions in Abel Township.

I bought both the full version and the 5K training app, (the latter I feel is more torturous compared to the actual app) and the voice acting is superb. How good is it?

I found myself cooing as though to a baby during one of the missions today. While running/walking, I actually went, “There there, darling, shhh it’s going to be ok, awww, shhhhh don’t cry honey” and etc etc in reply to whatever was happening on my phone. And I actually felt a pang of pain when they talked about the baby’s parents.

I think I freaked out a few of the other gym members whoops.

But yes. Awesome app. Get it now. They’re currently having a New Year sale, so it’s much cheaper than normal.

With that, zzzzzzz….

Running Achievements

Besides being a writer, I’m also a gamer at heart. Scores give me an idea of how well I do, and how well I don’t. So in real life, until otherwise proven, running’s one of the easiest games for me to get into. :P

Below are my “high scores” over the past… 17 months?

  • 14 July 2012: Men’s Health Shape Run
    Distance: 12.42 km
    Time: 1hr 55 mins
    Avg pace: 9 mins 19 seconds
  • 30 Sept 2012: PJ Half Marathon
    Distance: 7.45 km
    Time: 1 hr 9 mins
    Avg Pace: 9 mins 17 seconds
  • 13 Oct 2012: Nike We Run KL
    Distance: 10.08km
    Time: 1hr 37 mins
    Avg pace: 9 mins 43 seconds
  • 18 Nov 2012: Penang Bridge International Marathon
    Distance: 10.25km
    Time: 1hr 32 minutes
    Avg Pace: 9 mins 3 seconds
  • 29 Sept 2013: Standard Chartered KL Marathon
    Distance: 11.18km
    Time: 1hr 29 mins
    Avg Pace: 8 mins*
    Oddly enough, my official time is 1hr 30mins.
  • 17 Nov 2013: Penang Bridge International Marathon
    Distance: 10.27km
    Time: 1hr 26 mins
    Avg Pace: 8 mins 28 seconds

Wow, all things considered, PBIM 2013 seems to have been a PB of sorts, though SCKLM comes close. It LIES btw. That 10km felt like it was 12km, and apparently my GPS agrees.

First time I FFK’ed a run

If I sign up for something, I generally want to get my money’s worth (who doesn’t?). But with the weather like this… I think I’d rather go have breakfast and then come home to sleep.

Hazy Putrajaya at 7am.

Yes, that is Putrajaya at 7am. Usually you can see the building in the distance clearly, but today, you can barely see it. And that’s not mist, it’s haze. *cough cough hack*