Modifying the Norwegian approach to lower mileage

Yeah cause nobody has ever had a shoe malfunction or gotten injured while wearing western-brand shoes...

That’s exactly how it goes: if two particular items are set of items ever exhibit any flaws whatsoever, there is zero difference between those flaws.

Have you worn Chinese shoes? They don't feel cheap, and they don't fit westerners differently. Do you think that Chinese people have, like, web shaped feet? Also, if you're actually a "shoes guy", I think you would've heard about the incident where Nike's stock crashed when a basketball player's Nike shoes fell apart and he (Zion Williamson) sustained a knee injury. I'm convinced you work for an American shoe company.

Thanks for asking about running and the NSM! Yes, I've had good luck with it coming back from injury. Just be sure to start where you are, even if that means lower volume for a while. The idea is to keep going indefinitely, so it's okay to start off easy and give yourself time to reach higher volumes and reps at faster paces.

Sirpoc - training guru, Chinese shoe influencer, 2:24 guy

Not to get into a whole debate about this but Chinese people are just built differently.

Why do you think there's Chinese medicine and Western medicine? It's because their anatomy is not the same -- including their feet.

So, yeah. Li-Ning and others are meant to be worn on weak Chinese feet while Nike is meant to be worn on strong American feet.

Do people really think like this in 2025?

Could we please stop the racist cheap chinese shoes talk?

Could we please stop the racist cheap chinese shoes talk?

idk, ask your average burger

Agreed. Incredibly racist to even suggest Chinese shoes hold up to real shoes like Nike or NB.

I only ever had 60 seconds rest for any of the Rep lengths. I didn’t feel it was compromising the last Reps on any of the sessions.

HOWEVER, I have recently (last week) started using heart to determine when to start the next Rep. For context, I’m working off 185 Max / 170 LT / 165 Soft-cap ST / 125 Easy Average.

I start my Reps when my heartrate drops to 120, which is typically under 60 seconds for most Reps, with a few being just over. This may be the wrong approach, but there were times when 60 seconds felt completely unnecessary and resulted in the next Rep spending more time away from the cap.

Same. Being more of a sprinter I do 60s jog rest for 3, 6, 10 minute reps including on the hottest days and it definitely helps avoid too much recovery and keep aerobic, compared with walking rest. Even so, I still start every rep super bouncy unless I deliberately hold back. 2 mins walking rest is more like VO2max interval recovery.

Resting until HR comes down to X seems a good idea and fits in with the purpose of doing reps in the first place. However, what do you mean by soft-cap? Max HR you let yourself get to on reps?

It's sarcasm (or maybe a troll.) Read the last sentence again & try not to laugh.

Sorry, I didn’t exactly make that clear.

185 is my Max Heartrate. 165 is the top of what I expect in the session, but I I used the word “soft” because I’m not (over)reacting if I see 166/167 towards the end of a Rep. I may adjust if it was above that.

I’m not saying this is what everyone else should do, but I know the mistakes I’ve made and would make otherwise. If 170 becomes the norm, I’ll give 171/172/173 a pass and the sessions becomes a mess.

Is there a reason why you picked 120 as a value for your heart rate to drop down to? Is it based on the interval training from the 1940s developed by Gerschler? I have always wondered about the logic in picking a number for heart rate recovery that is not based on the runner's resting heart rate. However, I guess you could also say that a 1 min recovery is sort of arbitrary as it's not really related to any recovery threshold heart rate for an individual runner either ....

Unfortunately it’s not based on a encyclopaedia-like understanding of past training philosophies. I picked 120 because it is the easy end of my easy runs so was unlikely to make a lot of difference. Starting a Rep at 120 feels the same as 110. If the Reps were affected, such as slower to keep the heartrate down, I would have dropped 120 further. I could probably do 125, but I’m happy where I am for now.

The main driver behind me doing this is wanting to (better) compare each Rep (within a session) and see if they start to suffer towards the end of the session. I don’t race so I’m using sessions as an indicator to change training paces.

Even if the guy told he started next rep when his pulse was 120 just from how it felt best for him and no other reason this is what you told is the method back from the 1930s invented scientifically by coach Gerschler and his companion Ph Reindel ......

They mainly found out in their experiments with thousands of runners that the interval rest " sweet spot" to get the very best stroke volume ( heart's ability to pump blood volume in one stroke) and stimulate the heart to grow stronger occured at around 120-130 bpm pulse. So Gershler's method then had his runners to recover in intervals until pulse was 120-130 bpm and in the reps sent the pulse up to around 180 bpm . This way his runners could do extremly many reps as e.g 100 x 200m or 200 x 100m and so on. Gerschler and his training method were extremly successful and he coached many of that times great runners. One exampel Rudolf Harbig who is the only man in history hold both the 400m/ 800m world records at the same time ( think I remember it was 46 sec and 1:46, almost 100 years ago!)

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I know nothing about chinese shoes but if you are getting them shipped directly from China be sure to understand the cost of getting them in the country (if you are in the US) as the deminimis exemption went away at the end of august. People are starting to get whacked with tariff and handling fees so that deal you're looking for might get skinnied down.