Running

[vaportrail]

word of mouth (from the Pinoy Runners egroups) na hindi talaga 10k yung course ng recent KOTR.

[koopahl]

word of mouth (from the Pinoy Runners egroups) na hindi talaga 10k yung course ng recent KOTR.

 

that so???

 

so how long (or short) was it they say?

[vaportrail]

kristrad <kristrad@...> wrote:

 

haha. same here.thought it was short.just enjoy your pr's people.so

who's handling the burlington run on mar.25?

 

--- In PinoyRunners@yahoogroups.com, Joey Singian <joeysing@...>

wrote:

>

> I think it's a bit short. My GPS went on the blink for

> a while bec of cloudy conditions, but still registered

> a 9k. I estimate the distance to be around 9.5k. It's

> short of 10k, but I'll take the time that I got

> thanks.

>

> Ayos lang yan...

>

> Joey

>

> --- Pilar Rosario Manzano <bathorigins@...>

> wrote:

>

> > NO it was not. it was more of a 9 km run. No need to

> > brag about a PR because it was a short route.

> >

> > kian <ceravius@...> wrote: Haha. I doubt it

> > too. I almost beat my 10k PR today. The funny thing

> > is that I haven't been running seriously for quite

> > some time. I'm not so sure.. but I think the

> > turnaround point in the other KOTRs staged in the

> > Fort/Buendia area was farther than the Ayala/Buendia

> > corner. Kaya nga baka less than 10k talaga yung

> > kanina...

> >

> > On 3/11/07, Juan Apolinario Reyes Jr.

> > <juanapolinario@...> wrote: Naku,

> > nakakainis naman kung less than 10k ito. Kasi I

> > got my best personal record pa naman and am

> > beginning

> > to brag about it to my friends.

> >

> > --- austin < austinor@...> wrote:

> >

> > > I ran today's adidas King Of The Road 10k & shaved

> >

> > > an unbelievable number of minutes off my personal

> > > record (made during Pasig River Marathon's 10k two

> >

> > > weeks ago).

> > >

> > > was today's KOTR 10k *really* 10 kilometers long?

> > > thats because i find my "progress" too good to be

> > > true... and u know what they say about anything

> > > too good to be true... that it probably is.

> > >

> > > -austin

 

that so???

 

so how long (or short) was it they say?

[THUG]

sino kasali sa Pasig Running club race this sunday? pwede ba race day registration?

 

eto yung ruta na dadaan sa anito pasig..hehehe.. matinding ahon yun..

[THUG]

word of mouth (from the Pinoy Runners egroups) na hindi talaga 10k yung course ng recent KOTR.

 

bakit daw di exact 10k? di pwede yan ah.. pumapangit quality ng adidas race ah..pero ok yung singlet nila ah.. worth 650 pesos yun..at 250 peso registration hehehe.. :cool:

 

 

dati 21k ang adidas king of the road e.. tapos ginawang 10k..ngayon 9k na lang..hehehe.. paikli ng paikli ah..

[THUG]

word of mouth (from the Pinoy Runners egroups) na hindi talaga 10k yung course ng recent KOTR.

 

bakit daw di exact 10k? di pwede yan ah.. pumapangit quality ng adidas race ah..pero ok yung singlet nila ah.. worth 650 pesos yun..at 250 peso registration hehehe.. :cool:

 

 

dati 21k ang adidas king of the road e.. tapos ginawang 10k..ngayon 9k na lang..hehehe.. paikli ng paikli ah..

[koopahl]

so that's why almost everybody was comparing PR's...

 

well like some said, enjoy it while it lasts coz the next run is bound to pull those

PR's off the charts again...

 

on a hindsight, the kotr run was maybe more difficult because of the long run up kalayaan flyover...but that's just me...so i'll take that PR anytime

[THUG]

anybody wanna join this?

 

http://www.baguiooptions.com/baguio_today/cool%20city.html

 

 

see you there guys.. this is challenging.. one of the hardest 10k run you have ever run.. lots of uphils on thin air.. daanan nito papunta sa small road near the cliff papuntang philex mining ..

[PureAnime]

sino kasali sa Pasig Running club race this sunday? pwede ba race day registration?

 

eto yung ruta na dadaan sa anito pasig..hehehe.. matinding ahon yun..

 

ako sali.. pero 5K lang this time.

Friday daw deadline? 150 pesos.

ultra -> meralco avenue -> c5.

[PureAnime]

sponsored daw yung Pasig run by the local govt?

ang free t-shirt daw... may nakalagay -- Vote Eusebio.

heheheh.

[jai]

I have recently been trying to run again but have been having problems with pain in my lower leg muscle (the muscle on the right side of the sheen). I have tried everything. stretch thoroughly before running. warm up for 5 minutes then stretch. Nothing seems to work.

 

any idea what is causing this?

[vaportrail]

I have recently been trying to run again but have been having problems with pain in my lower leg muscle (the muscle on the right side of the sheen). I have tried everything. stretch thoroughly before running. warm up for 5 minutes then stretch. Nothing seems to work.

 

any idea what is causing this?

 

Shin splints is a general term used to refer to a painful condition in the shins. Shin splints is often caused by running or jumping, and may be very slow to heal. Freestyle skiers often suffer from shin splints due to the stress on the shin while landing a jump. It is a common injury suffered by cross-country runners. There is no direct cure for shin splints; it heals with time and rest.

 

The purpose of the muscles of the anterior shin (tibialis anterior) is to dorsiflex the foot (raise the toe). It may not be obvious why a muscle which raises the toe can be stressed or injured by running, given that it is not responsible for propulsion. The reason is that unskilled runners overstride, and land heavily on the heel with each footstrike. When this happens, the forefoot rapidly slaps down to the ground. Effectively, the foot, which is dorsiflexed prior to making contact with the ground, is forcefully extended. This forceful extension of the toe causes a corresponding rapid stretch in the attached muscles. A reflex in the muscles responds, causing a powerful contraction. It is this eccentric contraction which leads to muscle soreness and possible injury to the muscle, tendon or connective tissue.

 

In a similar way, improper pronation of the foot during the footstrike can also cause pain in the muscles which oppose pronation, on the inside or outside of the shin. In proper pronation the foot strikes the ground on the outside of the heel and then rolls toward the inside of the foot approximately 5%. The ideal degree of pronation varies slightly with the individual. It is determined by factors such as the height of the arch (a higher arch has more clearance for pronation than a low arch) and the flexibility of the arch. In over pronation, the foot rolls in too far. The result is that the foot pushes off almost entirely from the big toe, causing excessive strain on the big toe and the outside of the shin. In contrast, under pronation, occurs when the foot does not roll enough. This causes the entire weight of the foot strike to concentrate on too small of an area on the outside of the foot which places a corresponding strain on the shin.

 

It is also commonly believed that a contributing cause of shin muscle pain in some cases is the relative weakness of the muscles on the anterior of the lower leg compared to those in the calf. In this case exercises that preferentially strengthen the anterior muscles may help alleviate or avoid shin splints. The shin pain is attributed to a forced extension of the muscle, in this case by the opposing calf muscles which "overpower" the shin.

 

Training

 

Like any muscle, the muscles of the anterior shin can be trained for greater static and dynamic flexibility through adaptation, which will diminish the contracting reflex, and allow the muscles to handle the rapid stretch. The key to this is to stretch the shins regularly. However, static stretching might not be enough. To adapt a muscle to rapid, eccentric contraction, it has to acquire greater dynamic flexibility as well. One way to work on the dynamic flexibility of the anterior shin is to subject it to exaggerated stress, in a controlled way. If the muscle is regularly subject to an even greater dynamic, eccentric contraction than during the intended exercise, it will become more capable of handling the ordinary amount of stress. Experienced long-distance runners practice controlled downhill running as a part of training, which places greater eccentric loads on the quadriceps as well as on the shins. A professional trainer or coach, or perhaps a sports medicine doctor, should be consulted before engaging in this type of training.

 

 

Form

 

The long-term remedy for muscle-related pain in the shin is a change in the running style to eliminate the overstriding and heavy heel strike.

 

Most competitive runners do not strike the ground heel first. Sprinting is performed on the toes, unlike middle-distance running,where you perform a rolling type motion, as flat running can be bad for your knee joints. In long-distance running, the footstrike should be flat, though some elite long-distance runners will retain their forefoot strike acquired from years of competing in track-and-field.

 

Correcting the footstrike begins with posture. A hunched forward posture leads to a heel strike.

 

In both postures, the center of gravity is directly over the foot. Physics requires this, because it is the condition which prevents a body from falling over. An object falls over when its center of gravity shifts too far one way or the other outside of the range of its supporting base. Arching the back shifts the body's center of gravity toward the rear, so that the legs must tilt forward to compensate, bringing the weight to the toes. Bending forward at the waist has the opposite effect: the legs tilt back at the ankle, shifting weight to the heels.

 

During running, the center of gravity changes dynamically. Because much of the time there is a drive leg extending backward, the torso appears to tilt forward to compensate for this. This forward tilt is similar to what happens in a standing position when one leg is raised from the ground and extended backward. Inexperienced runners witness this forward tilt in professional athletes and imitate it by bending at the waist, which isn't the same thing. In the forward tilt, the torso and extended leg still form a straight line, or even a slight backward curve:

 

 

Footwear

 

Stress on the shin muscles can also be somewhat alleviated by footwear and choice of surface. Runners who strike heavily with the heel should look for shoes which provide ample rearfoot cushioning.[dubious — see talk page] Such shoes may be referred to as "stability" or "motion control" shoes. The so-called "neutral" shoes for bio-mechanically efficient runners may not have adequate support in the heel, because the runners for whom these shoes are intended do not require it. When their cushioning capability degrades, the shoes should be replaced. The commonly recommended replacement interval for shoes is 500 miles or 800 kilometers. Excessive pronation can be reduced by extra supports under the arch. Running shoes which have a significant supporting bump under the arch are called "motion control" shoes, because they work by limiting the pronating motion. Also shoes with cushion shock features and shoe inserts can help prevent further problems.

Edited March 14, 2007 by vaportrail

[koopahl]

in addition...

 

here are tips on how to fight the four most common injuries runners face (reposted from Runners' World On-Line)

http://www.runnersworld.com/images/cma/fightyourinjuries200x200.jpg

Runners don't take injuries lying down. Here, John Xerogeanes, M.D., chief of sports medicine at Emory University Orthopedics in Atlanta, gives recommendations on how to fight four common injuries.

 

1) Illiotibial band syndrome

Where it hurts: Pain and swelling at the outside of the knee.

Treatment: Fewer miles, or no running at all (cross-training instead), stretching, ice, anti-inflammatory drugs.

 

2) Patellofemoral pain syndrome

Where it hurts: Tenderness behind or around the kneecap, toward its center. Often worsened by squatting or descending stairs.

Treatment: Cut mileage; avoid knee-bending activities; stretch and strengthen the muscles around the kneecap.

 

3) Shin splints

Where it hurts: A general pain along the shin.

Treatment: Rest, rest, rest. Cross-train instead of running, then resume running gradually for short distances and cross-train between runs. Also ice and stretch.

 

4) Plantar fasciitis

Where it hurts: A sharp pain in the arch or on the heel, usually worst in the morning.

Treatment: Stretch the calf muscle, massage the bottom of the foot using a golf ball, ice after running, take anti-inflammatories, wear inserts, orthotics, or night splints.

[THUG]

ako sali.. pero 5K lang this time.

Friday daw deadline? 150 pesos.

ultra -> meralco avenue -> c5.

 

 

yeah dadaan ng C5.. then balik Ultra, via victoria court or anito pasig ata yun.. basta may ahon dun na mahaba.. :cool:

 

10k is 2 rounds.. 5k 1 round.. same route.. so kung 5k kayo, pag naka akyat na kayo dun sa ahon, diretso na kayo sa loob ng ultra.. 10k another round pa..

 

 

register kayo sa mariner's gym.. nasa LRT 2 SM Centerpoint V Mapa station.. look for marie casareo..

Edited March 15, 2007 by THUG

[THUG]

I have recently been trying to run again but have been having problems with pain in my lower leg muscle (the muscle on the right side of the sheen). I have tried everything. stretch thoroughly before running. warm up for 5 minutes then stretch. Nothing seems to work.

 

any idea what is causing this?

 

 

ito ata sagot dyan..

 

 

Shin splints is a general term used to refer to a painful condition in the shins. Shin splints is often caused by running or jumping, and may be very slow to heal. Freestyle skiers often suffer from shin splints due to the stress on the shin while landing a jump. It is a common injury suffered by cross-country runners. There is no direct cure for shin splints; it heals with time and rest.

 

 

stationary bike ka muna.. tapos pa massage ka.. and mag reduce ka din ng weight before you run..