Running: Not as Run of the Mill as You Think

Pass by Roxas Boulevard and the Fort Area at almost any morning, and you are most likely to come across individuals from all walks of life, partaking in this national trend that seems like it is here to stay.

Running, as ubiquitous and simple as it seems, draws on many a technicality.  While some would think that putting on a good pair of branded shoes and doing a few stretches your P.E. teacher taught you in grade school qualifies you for artful galloping, nowadays it’s not just that; for jogging, maybe, but not for the austerities of competitive running.

For total newbies, John Katz-Abaya, a strength and conditioning coach, running expert and New York Marathon finisher advices these simple words “Start slowly, there’s no need to rush things.  You will eventually build up stamina as you go along.”  He adds, “I see a lot of men and women try the sport, go 10K and then burn out. That’s simply because they just jump the gun.  You need a sensible program and goals to start so you don’t end up quitting a great sport that’s easy on the pocket”

Choosing a shoe is generally first on the list, but committing to a goal should come ahead, whether it’s becoming competitive down the line by registering for the (many) running events these days, losing weight or maintaining fitness.  Then again, many begin their journeys on iron boots.
 
Tiny Honorado, a seasoned former college varsity athlete who began running again three months ago after the birth of her second child, discovered that it caused pain and discomfort in her knees.  “I checked with a rehab doctor and there was nothing wrong with me, so I looked into the shoe I purchased. I bought the most stable shoe I found, only to discover I have a high arch, so bumili ako ng cushioned shoes, now I’m enjoying my early morning runs!”

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To check your foot type and know what shoe is right for you, Katz-Abaya recommends visiting websites that can help such as therunningadvisor.com, but here’s something you can do at home. Prepare a sheet of ordinary paper, dampen a foot, and make an imprint on it.  

1.    Overpronator (Flat feet):  Your can almost see the imprint of your whole foot.  Choose motion control shoes that can reduce the degree of pronation (striking at the heel, rolling inward).  Choose a shoe with a firm midsole and avoid cushioned shoes.
2.    Underpronator (High Arch):  You can see a considerable gap on the inside part of the foot, below the toe. Cushioned shoes are good, and steer clear of motion control shoes.
3.    Normal Foot:  The print will look like there is a gap, but you can distinctively see the heel and toes connected by a broad band.  Stability shoes with subtle control features are recommended.

Katz-Abaya notes that there are many specific programs catered to novices that you can consult your trainer about, however these basics should apply:

1. Core strength is key, so do a lot of core workouts like sit-ups.
2. Keep a log and a timer.  
3. Don’t push too hard, and do plenty of stretching.  
4. Hydrate well! Drink one to two cups of water 15 minutes before a run. 300-500ml of water or electrolyte drinks every 15-20 minutes of extended running is a must. Take in 600ml to a liter of sports drink per pound lost.

As an athlete myself, I see many people equating water loss to weight loss, and end up getting sick through extreme dehydration, which may even lead to death.  So drink before you are even thirsty and avoid alcohol and caffeine which will dehydrate you.  A urine color of yellow to clear means you’ve hydrated sufficiently.

Enjoy this activity with the family!  Keep motivated by having your spouse and children as your running partner. However, be sure to get the green light from your doctor first to clear you from any muscular or cardiac issues.  


Photo from flickr.com