Ready, Set, Go!

Before setting your foot on the track here are some things you should do first:

1.   Keep a planner – proper scheduling and planning is important for you to stick with running. It should be regularly done to build up resistance.

2.   Consult your doctor – you might want to get some clearance from your doctor first before starting to exercise specially for those who have a family history of having hypertension, high cholesterol and previous injuries.

3.   Buy your first running shoes – don’t just use any kind of rubber shoes you have on your shoe rack since it don’t have enough cushioning to handle running’s impact. Buying proper running shoes will help you prevent getting injured.

How to start right for you to have a positive experience:

1. Walk first – If this will be your first time doing a cardiovascular exercise, do three 30-minute walks a week for two to three weeks.
2. Run/Walk – interspersing walk breaks lets you catch your breath and lessen the impact on your joints and muscles. 
3. Run by the time – Runners love miles. For beginners you don’t have to worry about it yet. Running by time is easier. Building resistance should be your main priority for you to eventually run by miles.
4. Be consistent – Start by running three days a week. Doing it regularly will get you into your running shape.
5. Build up – slowly, consistently, in your own time. Rush the process and you could end up sore, frustrated, or injured. Just slowly increase your running time 20 percent a week.
6. Turning point – By this time you will notice you’re not as out of breath as before. You will likely to feeling running’s rewards – more energy, stronger body and a sense of accomplishment.
7. Endurance vs. Speed – You need to be able to cover a distance before you can cover it fast. Build 30 minutes of continues running before you work on your speed.
8. No pain, No gain – normal soreness should just last a day or two prior to workout but if the pain is like a sharp shooting sensation ice the area and take some extra rest until the pain subsides. IF the problem persists beyond a week, see a doctor.

Ref.: Runner’s World June 2010 issue

Basic Running terms

5K – 5,000 meters; 5 Kilometers; 3.1 miles 

10K – 10,000 meters; 10 kilometers; 6.2 miles 

15K – 15,000 meters; 15 kilometers; 9.3 miles

Bandit – A runner who participates in a race without registering or paying the entry fee

BPM – Beats Per Minute, the measurement of one's heart rate.

Carbo-loading – the dietary practice of eating a high carbohydrate diet (approximately 60-70% of total calories) for the three days leading up to a race to maximally fill the glycogen stores 

Chip Time – Chip time is another way of saying "net time," or the actual amount of time it takes a runner to go from the starting line of a race to the finish line. Many races feature a timing technology in which all participants run with a computer chip attached to their running shoe.

Cool-down – Slow, easy running done after a workout to help you recover more quickly

Cross-Training – Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to workout schedule

Cushioning – the ability of a shoe to minimize the shock of running; while all running shoes have cushioning, highly cushioned shoes are usually designed for under-pronators (or supinators) who need additional shock absorption and maximum flexibility

DNF – Did Not Finish. In ultra running, this is sometimes Did Nothing Foolish, or Did Nothing Fatal.

DNS – Did Not Start.

Easy Run – A slow run done at a conversational pace 

Endorphins – Chemicals in the brain which create a feeling of euphoria; said to be the cause of the "runner's high"

Endurance – Your ability to run for long periods of time

Half-marathon – 13.1 miles; 21.1K

LSD – Long, Slow Distance.

Marathon – 26.2 miles; 42.2K

Motion Control – The ability of a shoe to limit overpronation and provide stability

Overpronation – The excessive inward roll of the foot; overpronation can be controlled through the use of motion control shoes and/or orthotics

Pace – Measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 per mile pace for a marathon 

PR – Personal Record, often used as a verb: "I PRed the race."

Recovery Runs – Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning

Road Races – Running contests over streets; all runners can participate

Runner's High – Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)

Split time – the time taken during any training session at any meaningful point during the whole session, such as halfway, at individual miles, and at round distances such as 5K and 10K.

Singlet – A light weight tank top worn by runners

Speed Work – Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence

Stability – The ability of a shoe to resist excessive motion; usually used to describe shoes designed for neutral runners or mild over-pronators

Stamina – Your ability to combine speed and endurance

Strength Training – Movements against resistance to develop muscular strength; usually weight training/lifting weights

Stretching – Movements designed to increase a muscle's flexibility; best method is still being debated but it appears that consistently stretching is the key to increasing flexibility

Strides – Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form

Tempo Runs – Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed

Toebox – The front portion of a shoe. Also known as the forefoot

Track – Measured oval where races of varying distances are contested; usually measure 400 meters around; 4 laps equals approximately 1 mile

Ultra-marathon – Races longer than a marathon (26.2 miles) 

Ref: 

http://www.howtobefit.com/glossary-of-running.htm

http://www.lynndavidnewton.com/run/rttm/ha1.html   http://running.about.com/od/runnersglossary/Runner_s_Glossary_of_Running_Terms.htm

Before & After

I was kinda shy to share this picture since I really don't like my figure before. But due to so may comments and likes I've got from my facebook wall post I was more of motivated to push more on getting fit. Thanks for all the moral support I'm getting from family and friends. To my mom, this picture is not enough to show how motivated I am to always make you proud and for believing in me.

Change is good, change for a cause is much better...

For so many times I have questioned myself "Why am I running"? It’s not an easy thing to do, with all other things I have to take care of (my work, being a mom to my 5yr old daughter and a wife). Then I need to squeeze in some training every other day or if I get lazy just twice a week plus a fun run on weekends. So why hooked on this sport? While having long runs I found the answer:

1.     Chance to bond with my husband (longer) -- Not that we don't bond together but this one is different. We share the same passion. We even pace, support and motivate each other. My favorite part is we get to shop together for our running gears which don't usually happen in my other shopping agendas.

2.     Weight management -- loosing 5kg/11lbs for just 3 months shows a lot of physical changes already. I get to eat what I want without hesitation that I will gain weight easily. People start noticing. By that alone I even get to influence my officemates to try running as well.

3.     Self Confidence – I can say that I don’t have that much of it ever since. I am really a shy person around so many people. This unconsciously sends a signal that I am “suplada”. After crossing so many races I really felt good about it giving me the feeling of fulfilment and accomplishment that I cannot just keep for myself.

4.     Self Discipline – although I’m already aware that I can manage myself from gaining weight, I’ve still learned to watch out what I eat. No exemption when it comes to training.

5.     Focused disposition – this interest me before, because I wonder how we could become so focused after exhausting ourselves in the track. What I found out is that you just don’t run you need to think. You have so much time to figure out how you manage your life and how you could make it more fruitful as you wanted it to be.

6.     For a Cause – there are a lot of fun run events happening in the country which donates and help a lot of organizations to a specific cause. Having to join several runs which benefited a specific advocacy is very rewarding itself.

Nothing more fulfilling in life than to help especially if we know that we live more comfortably than others have. But to wake up every morning to run for them can make a big change. Hope others would run more for a cause.

Mizuno Wave Inspire 4

I have this running shoes for four (4) months now and after I bought it running was a bit easier and more comfortable with its stretchy fabric, snug fit technology in the ankle and more fit to my running needs. This shoes don't need a lot of time to break in, all you need to do is enjoy the ride less the discomfort. I would recommend this to those who have normal to low arches and for those who experience mild to moderate overpronation. Stability shoes like this one can help you prevent several running injuries associated with overpronation which include IT band syndrome, plantas fasciitis, shin splints, stress fractures, medial gastrocnemius strain, heel spur, ankle sprain, Achilles tendonitis and rupture, tarsal tunnel syndrome, tendonitis, and a host of other knee and even hip problems. 

Just always remember before buying running shoes be sure to know exactly what kind of feet you have... The best way to know exactly what running shoes you need is to go to a running specialty store that offers gait analysis. You can find one at RUNNR store at bldg. B1 BHS, Taguig City. I get the chance to try it once since its for free. Knowing what kind of running shoes you'll need will surely give you more miles worthy of its price.