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Does anyone know how to calculate cadence? Want to know what level of runner you are? Sharing cadence calculation: Steps ÷ Time Cadence Levels 150 ~ 159 🔴 Beginner Novice Level 160 ~ 169 🟡 Healthy Casual Level 170 ~ 179 🟢 Advanced Runner Level 180 ~ 185 🔵 Golden Master Level Second day of new high-cadence training run Didn't expect to hit 4 minutes 42 seconds Steps 5515, goal achieved Cadence: 178, just a little short I asked an AI about my running performance today, and I was happy to hear that I've broken through the amateur threshold.

Today I did 4 laps of slow walking, 2 laps of running, 400m per lap, total 2.4km 〈I'm not really sure, it's my first time using this, could experienced users please tell me)

Day 19, treadmill, incline 9, speed 3.8 My workout time was shorter today, so I tried to increase my speed as much as possible.

Went shopping at the department store with my kid today and walked over 6000 steps. It's not a lot, but my feet are pretty sore. I only had a small bowl of spicy wontons for lunch, and for dinner, since I was home alone, I ate a diet meal. I didn't dare to eat much. Tomorrow, the old monkey and I are going to Dream Era, so we'll probably eat more. Hope to get more steps in tomorrow! 🤗

Keep it up! The weather's been great lately, so I've been walking a lot.

Starting today, I'm changing my training method to high cadence running. The speed won't be as fast. I won't reach a 4-minute pace, but it's very tiring and really tests my cardiorespiratory endurance. I chatted with a player yesterday who mentioned being worried about their calves getting thick from running. So I looked it up and found out that my current running style is indeed making my calves thicker. Because I run at high speed, I tend to land on the balls of my feet, which easily puts strain on my calves. Also, my stride is too long; I'm always thinking about finishing the lap as quickly as possible, so unconsciously my strides get bigger. This easily leads to calf exertion. Now, I need to switch to landing on the midfoot or forefoot, shorten my stride, ideally land my feet under my body, and increase my cadence. This way, my knees won't get injured. Post-workout stretching will also involve holding each pose for 30 seconds to fully stretch and relax, so my calves won't get thicker. Therefore, future training will be changed to full-course high cadence running, with the goal of increasing steps, improving cadence, and shortening stride length. I also discovered that wearing a mask doesn't allow for hypoxic training, so my understanding was wrong. Thus, I won't be running with a mask anymore. My breathing will also change to two inhales and two exhales, coordinated with a cadence of 180 SPM. Today's Steps: 5290 Goal: 5400 steps Current Cadence: 170 SPM Target: 180SPM

Went for a walk in the park after work. Lots of people were exercising there. The evening breeze was cool and felt really comfortable. I'll do 50 squats when I get back to make my legs and abs firmer.

Day 18, Treadmill Even though it wasn't my morning fasting weight, since it's the same as my morning fasting weight from a few days ago, I guess that means I've lost weight 🤣 The movie I watched today was labeled a comedy, but I didn't find it very funny 😅

These past few days, I remembered the tunnel next to Nangang Station opened. Plus, the weather is quite cool. So I just rode my UBike to the station and then transferred to the MRT. Cycling in the morning and walking at night feels pretty good too.

Day 18: Achieved 4-minute pace. It was very comfortable running today with the strong wind. Is anyone worried about their calves getting thicker from running? Here's how to share how running won't make your calves thicker: Increase cadence, shorten stride, and land with your full foot or midfoot. After finishing, stretch thoroughly to burn fat and sculpt your leg lines. Weekday Training Menu Start at 4:30 AM Anaerobic Workout Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Air bike 1 minute + left & right twists 1 minute, rest 30 seconds, counts as 1 set. Repeat 4 sets, total 10 minutes. 2. Full standing ab roller, continuously for 10 minutes. 3. Half kneeling ab roller, continuously for 10 minutes. Cardio Workout Running on the track with a mask for low-oxygen training, interval running (1 minute high speed, 1 minute slow) for 30 minutes. Total training time: 1 hour. Water intake: 2500cc Fat Loss Menu: Breakfast: Unsweetened soy milk 300cc, 4 slices of whole wheat toast. Lunch: Company bento box (very oily, so no need for oil intake in the evening). Dinner (Steamed, no salt, oil, or sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Apple *1 Oatmeal made with skim high-calcium milk powder.