Running - KENYAN Style : Technique, genes or geography?

When I read the book "Chi Running" by Danny Dreyer, he mentioned several Kenyan techniques aside from the ones that he braided with the principles of "Tai Chi".

I must admit, most of the techniques are not that easy to follow. It takes a lot of practice before your body can adapt to it since it may not be the more common approach most local runners are accustomed to.

Male Kenyan runners are currently in the top of the International Association of Athletics Federation (IAAF) world lists in all events, not to mention Kenyan Nelson Kirwa Rotich who won first place at the 2008 Subic Marathon with a time of 2.27.11.79, while Filipino Marathoner Eduardo Buenavista placed 2nd at 2.27.55.89.

About 75% of these Kenyan runners come from the Kalenjin tribe compelling researchers to look deeper into several factors that leads to the remarkable performances of these Kalenjin athletes.

A lot of studies have been done from food intake to oxygen capacity of these Kenyans (due to the fact that most of them lives at high altitudes, around 2000 meters above sea level) but none has been concluded accordingly.

In a study done by Pui Wah (Veni) KONG (University of Pittsburgh, USA) and Hendrik de HEER (PhD candidate in Health Psychology, University of Texas at El Paso and MPH student at the UT-Houston Health Science Center), it shows that biomechanical factors can contribute to success in performance in terms of improving running economy and preventing injury. They also added that Running economy has been shown to correlate with certain gait characteristics such as stride length, ground contact time, vertical oscillation and lower extremity angles . According to the study, these elite Kenyan runners have slender body type, low body mass index, and slim limbs and that these runners travelled to school by walking or running at young age. The researchers also stated that their slim legs may positively contribute to good running economy. With a low moment of inertia of the leg about the hip, less muscular effort will be required in leg swing. They also move forward faster covering a greater horizontal range compared to Japanese runners.

Danny Dreyer also observed that Kenyan runners have a beautiful forward lean when they run, which does two things: It allows gravity to assist in pulling their body forward, and it allows them to land on their midfoot instead of their heels, thus avoiding the breaking motion of the heel strike, which is common in most other runners (pages 19-20).


Sources:

Journal of Sports Science and Medicine
http://www.jssm.org/vol7/n4/12/v7n4-12text.php

Dreyer, Danny. Chi Running. New York: FIRESIDE Rockefeller
Center, 2004.

International Association of Athletics Federation
http://www.iaaf.org/

Subic Marathon 2008 website
http://www.subicmarathon.com/winners.html

to the SKY & back

It has already been more than 46 mins since the gun fired for the 21K half marathon and I am just beginning to invade the Skyway. It was not as hard as I thought... I mean the incline. Maybe because I am just halfway the 21 kilometers, but seeing the long sea of runners heading towards the turn-around made me think that this is going to be a hell'a looooong skyway run.


Its 5:29 am and I just arrived in BHS. I heard someone from the stage saying "last call for the 21k runners"....Darn! I'm late again...or almost!
Exactly when the gunshot fired, I have just taken my position ang began to run slowly. Not only because I'm being blocked by other runners (we were told there were about 1,500 21K runners), but because I knew I had to take it easy because I still have a long way to go.
I kept on looking around trying to find familiar faces wearing a black Takbo.ph singlet and surprisingly saw a lot of them.


I was a bit nervous yet excited to reach the Skyway because I thought that it will be the biggest challenge but I was wrong. I consider the Skyway to be the best part of the route because it felt nice running on an elevated path, not to mention the view.

I think the ascend along Kalayaan avenue on our way back was the real "killer" part. Aside from the fact that it is our last few kilometers, the ascend seems higher than that of the Skyway.

I would say that the last 500 meters (with the finish line visible on the other street) was the most difficult and yet the BEST part because I knew I am about to finish the race. It was when I began to feel my legs cranking. I literally dragged myself.

Upon reaching the finish line, I saw the timer and was surprised to finish below 2h:30m (I dunno my exact time---it's yet to be published in the Philippine Star on March 29-- :) ) because I thought I would finish more or less in 3 hours (it is my first half marathon). I did not pay attention to my time or runners passing by me. I just kept on running.

It was not easy though. During the entire race, I felt pain of all sort, heat, thirst (considering the fact that I had a hydration belt and grabbed a cup from all water stations along the way), a bit of a headache (specially during my last few kilometers), and fear of getting blisters or dead nails, thank God I didn't - thanks to my Wave Rider 12 :) - a gift from my Sis, My biggest fan - by force..hahaha ). In spite of all these, I did not entertain any thoughts of not finishing the race. All I knew is that I'm there to get my first Half Marathon Finisher's Medal...And so I did.

Overall, the race was well organized. There were enough marshals and water stations, Including Takbo's very own support stations. It was peaceful enough allowing everyone to focus on nothing else but Fun.

After the race, I stood near the finish line together with other Takbo.ph peeps to congratulate the other finishers. We then went to our booth sposored by Kenny Rogers to meet up with the rest of the members for some chit-chat and ofcourse---"Class Pictures". :)

The Carbo Loading party that we had last March 20 really made the camaraderie during the event more intese, thus making the experience more fun and memorable. Thanks to everyone involved in organizing the event/s from the CL Party to our support group during the race, specially Sir Jinoe. 'Till the next race...Cheers to Takbo.Ph























Original Photographs Courtesy of :
i2runner
Timmy
dhenz
drum and run
run unlimited
Cherry
kelcy33
hydraice
Many thanks!!!
if I failed to mention your name...please let me know.

00:12:00

As I write this article, It's exactly 12 hours before the gunshot fires signifying the start of The Condura Skyway Run.

March 8, 2009 marked the beginning of my short yet fervent preparation for my first half marathon (21K).
Running with my fellow Takbo.ph members made me realize that nothing is difficult when you do it together, sharing the same passion and drive.
More than preparing for this race physically, It is my mind and spirit that I had been focusing on. For once, something that I knew will cause me some pain, not to mention the extreme heat and several uphills, really excites me. That is certainly enough to assure myself that I will get my very first Half Marathon Finisher's Medal.

Tomorrow, as I cross the finish line, signifies the start of my
journey towards the solstice of my physical ability driven by my mind and spirit, directing myself towards wellness and a more balanced lifestyle.

"Mind is everything: muscle, pieces of rubber.
All that I am, I am because of my mind."

---Paavo Nurmi

I will also be engaging myself in several changes in the months to come, from my career to my hobbies, recreation, and the like. If there's one thing that will remain, it's my family. I've always had the best one...
It's not that I hate my life...I have a good one...It's just that I want something better. I know it's going to be hard, I mean wanting more considering the fact that I already have a satisfying one. It is just like wanting a diamond after having gold, or maybe an airplane after having a car. :)

“Don't be afraid to give up the good to go for the great.”
------John D. Rockefeller

prelude to the skyway

Our group (Takbo.ph forum members) had our LSD Run (Long Slow Distance) last March 8. It was one of the forum's most attended LSD since there were more than sixty of us. Most of us ran 21 kilometers in preparation for the upcoming Condura Race which will be held on March 22. It took us almost 3 hours to finish the track which went all the way from ROX in Bonifacio High Street all the way to McKinley Hill then back. Our group (2nd Pacers) had to take a few more rounds all the way to the British School to complete the 21 kilometers. Our pace was very relaxed (thanks to our cool pacer, Sir Pojie )since it was just meant to familiarize ourselves (specially those who will be joining a half marathon for the first time such as me) on how a 21 km. route feels like. As expected, the Sun went up faster (since summer is fast approaching...yihee!) thus making the run a bit more difficult. It's a good thing though because we are also expecting the same come the race on the 22nd. I really had a great time with these peeps knowing we all share the same passion.















BTW, Thanks to my fellas whom I grabbed these photos from (as watermarked)...
I'll try to bring my own cam next time :)

Takbo.ph Carbo Loading Party

my first "gunshot"

Woke up at exactly 3:45 am, took a shower, packed my bag, had a cup of coffee, packed my bag again wore my new Nike outfit (bought them specially for my big "first"--- race that is, I did not want to wear the singlet that came with the race kit because it was too tight---well, is it me or the singlet ?!!! :)
packed my bag again, and then went to the car, started the engine, then went back to my room ...darn!!!forgot my race bib!!! (after packing my bag three times)... then left.

I arrived at Mckinley Hill in Taguig at exactly 5:10 am.
(parking was like that of a mall on weekends) I was quite surprised with the turnout. It was like a concert or something. Saw a lot of people, men, women, young and old, all geared up for the race, wearing nice sporty outfits and some gears strapped on their waist and arms only God knows what it is. People from all walks of life came, from celebrities to yuppies, students, a lot of doctors (since the race was sponsored by the Asian Hospital), weekend athletes, hardcore runners and ME!

"Runew" was an event organized by the well renowned local race organizer cum Nike endorser, Rio dela Cruz. I did not expect to see a wide screen, a big stage & some blowing thingys. I thought I was in a wrong event because the place looked like Chris Brown or Rihanna will be harnessed to the stage any moment. The first gunshot fired at exactly 5:45am for the 15k runners. From where I was standing, I was amazed to see hundreds of runners heading towards the slight uphill just a few meters after the starting line. It was so nice to see everyone excited, I did not see their faces though (to see if they are excited or not) but I know they are, I just know! Immediately after all the 15k runners left, they called all the 5k runners, including me, to take our positions.
And so I went, what do you expect me to do!!! At exactly 6:00 am, they fired the next gunshot, or did they? I dont remember actually! anyway, I started out slow, (that's my style so I can last longer) I saw those behind me speeding up, running ahead of me, but I kept my cool, just took my pace at a level comfortable for me. The run took place within McKinley hill. I thought the place was nice and classy. For a moment, I almost forgot I was in a race . Minutes later, I passed by those who ran ahead of me at the start of the race (see, my "style" worked...haha!).
I reached the finished line at exactly 31 mins and 11 sec (now my official PR for a 5k run),
was not happy though, I was expecting to finish below thirty, but I thought it's ok, not bad for my first official race huh! I used to run faster than that, or is it my watch :).
After the race, I went to meet some guys from the running forum (takbo.ph). I don't remember all of their names but I'm sure I will the next time we meet for the next race.
While I was driving home, I still felt the exitement ... I knew it won't be the last. True enough, just last week, My kewl sister registerd me for the Condura Skyway Run. I initally wanted to run the 10K but I was informed that only 21K runners will get the finisher's medal (what a jump huh!!, I mean from 5k to 21k, I must be insane....as always.. haha!!!) the rest will only get certificates, and so 21K it is... :) fingers crossed. Anyway, this won't be the first time I will be running such distance, but this will be the first time that I will be doing it officially (with a more accurate timer :) ), not to mention some difficult ascend along Kalayaan Avenue and up the Skyway. I really can't wait. I'm sure this will be exciting. This time, the forum members were smart and kind enough to organize a support group for the members who will be joining the race. We will be wearing our very own singlets and have our own water stations and marshals among others. We will also be having a "Carbo Loading Party" 2 days before the race ( How's that!?! :) ---there's always a reason to party!!!).