Wether you want to lose weight, rehabilitate, or simply have fun with friends, running can certainly be your thing.
At first I didn't know where and how to begin. Based on what I heard, it's the best activity if you want to lose weight. That's reason why I got into it in the first place. I had no idea I'll be hooked the way I am right now.
I know a lot of people who want to do it but don't know where to start. I would like to encourage as many people as I can to start running, not just because it can help one stay or be fit but because it's so much fun specially when you have become part of a group sharing the same passion and drive. That's when it becomes more than a fitness regimen, it becomes a habit, an activity you will look forward to, an activity that will take you out of your normal routine/s thus allowing you to rejuvinate physically and mentally.
So how do you start running?
Experts say, aside from its unimaginable benefits on your cardiovascular health and weightloss , the activity also allows your body to produce a powerful anti-aging element known as the Human Growth Hormone (It's not that I need it! haha...). It also improves your bone health helping you avoid bone related diseases in your later life.
Running is a simple activity, it can be complicated if you want it to, but as long as you know how to listen to your body, then it will be as easy as learning the alphabet.
Here are few tips to get you started:
Invest in proper gears. Perhaps, the only initial investment you need to make is a good pair of shoes. You don't have to buy the top of the line because sometimes it may not even work for you. Ask the store rep. to help you choose the right shoes depending on your foot type. It's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury.
Warm up and stretch.These two are sometimes taken for granted but I don't know any fitness expert who will not stress out how important these are. Pre-running stretches are not always encouraged though, considering the controversies of wether its really beneficial or the opposite, but warming up such as a 5-10 minute walk is always advised. Stretching after running is also highly recommended in order to relax your muscles, lower your heart rate in a gradual manner, and eliminate excess lactic acid from your bloodstream which, studies show, may turn into "concrete" or worse if left to linger in your system.
Focus on your breathing. Use it as your guide when running. It should not feel too hard and should still allow you to carry on a conversation, otherwise you may be working out too much or not working out hard enough to get benefits.
Develop a reasonable schedule. Make sure it will allow you to develop the habit.
Start Slow. Listen to your body. It should not feel painful in any way. If it does, you might be doing it too fast or too frequently. You should feel stronger and "tired" in a nice way (not exchausted or faint) after every run.
Increase distance and speed gradually. Be patient! Don't make drastic advancement or else you are just inviting injuries.
Run with a partner/group. This should make the activity more fun unless they are not that serious enough to make it a habit as well.
Schecule rest days. This will allow your body to rejuvinate making you stronger as you go on.
Join a running group. Doing so will bring you to the "bigger" world of running. It will also allow you to learn from each other and at the same time make friends that will be more than willing to support you when your'e not at your best and cheer for you whenever you achieve something great.
Again, I am sharing this because I want to convince as many as I can to have fun the way I am having fun right now. See you on the road!!!
"Sabi nila, nag-mamadali lang daw ang tumatakbo. Sabi ko naman,,, Oh Eh ANO NGAYON!"
Source : http://www.lifemojo.com/lifestyle/how-to-start-running-638869
Tuesday, June 9, 2009
Friday, June 5, 2009
Treadmill Running vs. Outdoor Running
In a tropical country such as ours, these options are usually thought about. Considering the fact that rainshowers are common here in the Philippines, not to mention the several tropical depressions wherein sometimes the alphabet is not enough to name them all, running enthusiast have always had ways of satisfying their "addiction".
I started running outdoors three years ago. Nothing can match the cool morning bre
eze and the sight of the Sun finding its way up the skies ......but it was summer then. Three or four months later, the rainy season came in. I find it hard to wake up early in the morning whenever its raining. I also feel quite uncomfortable when my feet are soaked and my wet hair is all over my face. Doing it once in a while may be fun but since I run 4-6 times a week, getting soaked often may have negative effects on me healthwise.
eze and the sight of the Sun finding its way up the skies ......but it was summer then. Three or four months later, the rainy season came in. I find it hard to wake up early in the morning whenever its raining. I also feel quite uncomfortable when my feet are soaked and my wet hair is all over my face. Doing it once in a while may be fun but since I run 4-6 times a week, getting soaked often may have negative effects on me healthwise.I signed up in a nearby gym and began to train on a Treadmill. It was boring at first but thanks to my trusty little MP3 player, I was able to get on with it as I enjoy some nice music that stimulates my senses. Having to wake up a bit later, around 7 am instead of the usual 5 am also made the habit much easier to cope up with. After 8 weeks of continous Treadmill run, I began to miss running outdoors. I got worried because I thought running indoors may have caused me to be slower but I was wrong. I felt just as great but I did miss the Sun, the wind, and the feeling of letting my entire being experience the dynamism of the Earth.
Trainingwise, I didn't really feel the difference but "Funwise", I 'd rather run outdoors.
Now here goes the real comparison. Starting with the disadvantages of Tradmill Running versus Outdoor Running, first is the cost. A good quality Treadmill would normally require you to spend around Php 25,000 compared to almost nothing when you run outdoors. Second is the space required at home since most of these machines are bulky. Last would be lack of fresh air which is good for the lungs. When it comes to the advantages, being able to run anytime and any weather is a strong one. Personal safety is also an issue. Thirdly, most Treadmills have better shock absorption since they are professionally designed to absorb shocks running can give thus it is better for your joints. In addition, some people would love to show off their nice shape and form on the streets but some would rather run in private not worrying about what they are wearing or how much they weigh.
Running on a treadmill may seem easier physically because the ground is being pulled underneath your feet and there's no wind resistance. Running outdoor demands more from your body because you're propelling your body forward stride for stride.You can better simulate outdoor running by setting your treadmill at 1% incline. Mentally, you may also have a tougher time dealing with the monotony of the treadmill. Moreover, if you're training for road race, try to run outdoors as much as you can. It's even better if you run on the exact race route to maximize your training.
The bottomline is, if you could run outside then run outside, I can guarantee it to be more fun, if you can't, then take the Treadmill....what's important is KEEP ON RUNNING!
"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." -Jesse Owens
Sources:
Treadmill Image Source : http://www.bodycraft.com/
Wednesday, June 3, 2009
The Bass, the Beat, and the Runner (Vol. I Chap. II)
My Unceasing Journey to Solstice
60 dB - Everyday conversation, ringing telephone.
70 dB - Restaurant.
80 dB - Heavy city traffic, alarm clock at 2 feet, factory noise, vacuum cleaner, garbage disposal.
90 dB - Subway trains, motorcycle, workshop tools, lawn mower.
100 dB - Chain saw, pneumatic drill.
110 dB - Dance club.
120 dB - Rock concert speaker sound, sandblasting, thunderclap.
130 dB - Jet take off, gunfire.
Vol. I - The "Lean" Revelation
Chapter II of IV
The Bass, the Beat, and the Runner
What does music have to do with running?
In my case, I'ts just as important as my running shoes, hydration, or a running buddy.
I'm the kind of person who easily gets bored whenever I do something repeteadly for a prolonged period of time.
Since the very first time I ran, I've always had those little stuff stucked inside my ear.
After putting it on, I don't just hear music, I am also instantly transported somewhere else, from deep inside the woods while listening to Enya's "The Orinoco Flow" (the version mashed up with Prodigy's "Smack My Bitch Up :) ), to a jam packed concert where half of the audience are wearing nose rings, everyone going wild listening to Red Hot's The Zephyr Song. How about The Booty Music bringing me in the middle of a nice club in a snap.
Regardless of the beat, artist, lyrics, or genre. I can easily relate to music. It's not that I am reminded of anything. Usually, its my imagination that creates a scenario for me.
Let me give you an example. Lets say it's a live version, a song from Jason Mraz. The setting will be in a small acoustic bar with a small stage, maybe only 3-4 musicians. The singer (it could be Jason Mraz...or You...you may or may not hold a guitar), a drummer, and a guitarist. These people, or should I say "musicians" could be your friends, family, John Lennon (they don't necessarily have to be alive) or all could be You (I just find it hard to believe that's why I usually assign one for each).
In my case, I'ts just as important as my running shoes, hydration, or a running buddy.
I'm the kind of person who easily gets bored whenever I do something repeteadly for a prolonged period of time.
Since the very first time I ran, I've always had those little stuff stucked inside my ear.
After putting it on, I don't just hear music, I am also instantly transported somewhere else, from deep inside the woods while listening to Enya's "The Orinoco Flow" (the version mashed up with Prodigy's "Smack My Bitch Up :) ), to a jam packed concert where half of the audience are wearing nose rings, everyone going wild listening to Red Hot's The Zephyr Song. How about The Booty Music bringing me in the middle of a nice club in a snap.
Regardless of the beat, artist, lyrics, or genre. I can easily relate to music. It's not that I am reminded of anything. Usually, its my imagination that creates a scenario for me.
Let me give you an example. Lets say it's a live version, a song from Jason Mraz. The setting will be in a small acoustic bar with a small stage, maybe only 3-4 musicians. The singer (it could be Jason Mraz...or You...you may or may not hold a guitar), a drummer, and a guitarist. These people, or should I say "musicians" could be your friends, family, John Lennon (they don't necessarily have to be alive) or all could be You (I just find it hard to believe that's why I usually assign one for each).
Now If it's still a live version but this time its U2 on stage and not Jason Mraz, everything will be totally different. The small acoustic bar becomes a giant stadium and the nice acoustic guitar turns into a personalized electric guitar with your initials on it.
Don't get me wrong. It doesn't always have to ba a concert. Whenever I listen to a song from the Matrix' soundtrack, I turn into that guy wearing a black trench coat and the black shades.....well..uhm! the shades...not really... I don't have the pointed nose to keep it in place. :0
Now why am I telling you this? First and foremost, I don't see dead people ok?!!! Otherwise I'll be the first one to run away! What I'm trying to say is that running is not all pain, sweat or numbers. It's also about fun. And if doing it while listening to music makes it even better, then go on.
Whenever I do my long runs, from the time I started until now, listening to nice songs have really been a big help. It has always helped me get rid of boredom. Most of the time, If I am listening to songs that I like, I don't notice time passing by. I just find myself running for more than an hour without even knowing it.
Don't get me wrong. It doesn't always have to ba a concert. Whenever I listen to a song from the Matrix' soundtrack, I turn into that guy wearing a black trench coat and the black shades.....well..uhm! the shades...not really... I don't have the pointed nose to keep it in place. :0
Now why am I telling you this? First and foremost, I don't see dead people ok?!!! Otherwise I'll be the first one to run away! What I'm trying to say is that running is not all pain, sweat or numbers. It's also about fun. And if doing it while listening to music makes it even better, then go on.
Whenever I do my long runs, from the time I started until now, listening to nice songs have really been a big help. It has always helped me get rid of boredom. Most of the time, If I am listening to songs that I like, I don't notice time passing by. I just find myself running for more than an hour without even knowing it.
Music is really a big part of my daily life. Listening to it while running is just one of many. There is a quote from Albert Einstein which I can really relate to ( I'm far from being a physicist though :) ).
“If I were not a physicist, I would probably be a musician. I often think in music. I live my daydreams in music. I see my life in terms of music. ... I get most joy in life out of music.”
____________________________________________
Note : It is always advisable to keep your player's volume at a level that's safe for both your health and safety. Maintaining just the right volume can help you avoid ear damage and at the same time allow you to be aware of your surroundings such as vehicles passing by or your fellow runners. - TBC
____________________________________________
Note : It is always advisable to keep your player's volume at a level that's safe for both your health and safety. Maintaining just the right volume can help you avoid ear damage and at the same time allow you to be aware of your surroundings such as vehicles passing by or your fellow runners. - TBCOSHA (Occupational Safety and Health Administration) - Occupational noise exposure
As seen in the OSHA Noise Exposure table below, the louder the sound, the less time it takes for damage to occur. OSHA limits noise exposure levels in the work environment to about 90dB for an 8-hour period, but permits exposure to higher levels for short periods. Many experts believe that the OSHA numbers are too high for hearing safety. EU countries have very strict laws about noise exposure. For example, U.K. employers must take action at two levels of noise exposure: 85dB and 90dB. At 85dB, employers must offer hearing protection and hearing education to employees. At 90dB or higher, employees MUST wear earplugs, and the employer MUST try to reduce the ambient noise level.
As seen in the OSHA Noise Exposure table below, the louder the sound, the less time it takes for damage to occur. OSHA limits noise exposure levels in the work environment to about 90dB for an 8-hour period, but permits exposure to higher levels for short periods. Many experts believe that the OSHA numbers are too high for hearing safety. EU countries have very strict laws about noise exposure. For example, U.K. employers must take action at two levels of noise exposure: 85dB and 90dB. At 85dB, employers must offer hearing protection and hearing education to employees. At 90dB or higher, employees MUST wear earplugs, and the employer MUST try to reduce the ambient noise level.
90 dbA - 8 hrs
92 dbA - 6 hrs
95 dbA - 4 hrs
97 dbA - 3 hrs
97 dbA - 3 hrs
100 dbA - 2 hrs
102 dbA - 1.5 hrs
105 dbA - 1 hr
110 dbA - 0.5 hr
115 dbA - 0.25 hr or less
Note: When the daily noise exposure is composed of two or more periods of noise exposure of different levels, their combined effect should be considered, rather than the individual effect of each. Exposure to impulsive or impact noise should not exceed 140 dB peak sound pressure level.
Decibel levels of common sounds
60 dB - Everyday conversation, ringing telephone.
70 dB - Restaurant.
80 dB - Heavy city traffic, alarm clock at 2 feet, factory noise, vacuum cleaner, garbage disposal.
90 dB - Subway trains, motorcycle, workshop tools, lawn mower.
100 dB - Chain saw, pneumatic drill.
110 dB - Dance club.
120 dB - Rock concert speaker sound, sandblasting, thunderclap.
130 dB - Jet take off, gunfire.
Source : http://headwize.com/articles/hearing_art.htm - Visit the site for detailed information.
Product images from : www.skullcandy.com
Wednesday, May 20, 2009
Saturday, May 16, 2009
How it all began...Losing 90 lbs! (Vol. I Chap.I)
My Unceasing Journey to Solstice
Vol. I - The "Lean" Revelation
This is the first among four articles(or "chapters"-a more book writer wannabe term, haha!) that I will be posting hoping to inspire as many as my "humble" self can :), showing how life (or should I say calories) have been unkind to me and how it redeemed itself by allowing me to cherish every minute of my life as a runner. I shall begin with my weightloss, to how I've come to be a part of Takbo.ph, a group playing a big role in terms of how I now appreciate the outdoors, to my ultimate goal of Balance and Wellness.
I trust the process of life to bring me my highest good.
Chapter I of IV
How It All Began
Last May 3, 2009, Takbo.ph launched its 2008 Yearbook. A compilation of several articles about running and how it changed the lives of many. From the weekend athlete who found friends to
share the same passion with, to a hardcore runner whose more than willing to share the wonders of running, this yearbook is indeed a
masterpiece that accounts momentous events of a year that was as well as a preview of how running can even be more exciting in the years to come.
Among all the articles in the yearbook, there is one which I am really proud to be a part of.... the "Before and After"(Page 22).
It was year 2006, around March, My sister went home from a flight and brought a really nice shirt that is, unfortunately, half my size. It was when I realized that I am slightly overweight. Indeed I was!!! Not just overweight but Obese :) At 5'9.5" and 265 lbs, I should not be more than 177 lbs.... Thanks to the shirt, finally, a realization.
I told myself,I mean the shirt, "I am going to wear you someday!".
Everybody knows what to do,,, eat right, exercise, sleep early, drink eight glasses of water daily, eat more vegetables and fruits...blah blah blah... I knew it too!!!.
Even while I was in elementary (have been overweight since, or should I say obese!), I knew about these things. It was just damn hard to follow. First, how can you ever watch your calorie intake when your Mum makes the best "Bicol Express", or when you have a sister who can make a superb "Korean Beef Stew" even with her eyes closed (she learned
this from my Mum :) ), not to mention her "Herbed" fried fish that is sooooo good it will make you sleep (literally). How about a Dad who loves sweets in every form, (I think....no!... I'm sure, I got my sweet tooth from him).
One morning, I woke up and finally decided to hit the outdoors and run. However at over 90 lbs in excess, it was just too difficult so I started out walking. In a matter of 4 weeks, I began running intermittently wherein I'll walk 2 mins then run 5mins. Something like that, didn't really use a timer. I usually wake up at around 5:30 or 6 am, head to the Ynares Center in Antipolo (my hometown), walk a bit (some sort of a warm-up), run/walk for 45 to 60 mins, cool down and that's it. I did it 6 times a week.
On Sundays, I usually stay home. I call it my "Feast Day", I do anything I want and the most exciting part...I eat everything as much as I want. I only take in complex carbo and some protein the rest of the week.
After about 3 months, I began to really lose weight. It was those around me who noticed it. The more I became inspired. In a
matter of 6 months, I just found myself running straight 45 mins to an hour depending on my speed. Didn't really measured it because I did not know it was possible... :) Stuff like "Garmin" and "Suunto" were aliens to me during that time.
Around April of 2007, more than a year after that "waking up one morning" thing, I almost kissed the weighing scale because finally, I'm within my normal weight range. I weighed 175 lbs.[no fancy pills or anything, just Vitmain C, E, Mineral drops and some starvation hahaha! (what's normal for some is starvation for me because I'm not used to eating "normal" servings)] By then, I was already into "Muay Thai". I began to do my stuff (Running and Muay Thai) in a nearby Gym
(If there's one thing I grew tired of in the entire process, its having to wake up very early...and so the Gym subscription :) ). As much as I want to join one of those posh fitness center, from where I live, the nearest one would be around 35-40 mins away. It's something I'm sure I'll get tired of and besides, it's not just something you do, it has to be a habbit. I became a member of the Muay Association of the Philippines. I lost a few more pounds and went down to 165. I really enjoyed the sport from which I owe most of the endurance/stamina that I now have.
I still gain weight once in a while, around 5-10 lbs (usually after holidays) but I manage to lose it in a matter of 1-2 weeks.
Now, It has been almost 3 years, thanks to the "nice shirt", I managed to keep my desired weight. I now enjoy the outdoors. Being physically active made me experience real fun and excitement specially when I run out in the morning Sun.
BTW : I didn't get to wear the shirt 'coz it went out of style :)
To download/view Takbo.ph 2008 Yearbook visit www.takbo.ph
Vol. I - The "Lean" Revelation
This is the first among four articles(or "chapters"-a more book writer wannabe term, haha!) that I will be posting hoping to inspire as many as my "humble" self can :), showing how life (or should I say calories) have been unkind to me and how it redeemed itself by allowing me to cherish every minute of my life as a runner. I shall begin with my weightloss, to how I've come to be a part of Takbo.ph, a group playing a big role in terms of how I now appreciate the outdoors, to my ultimate goal of Balance and Wellness.
I trust the process of life to bring me my highest good.
Chapter I of IV
How It All Began
Last May 3, 2009, Takbo.ph launched its 2008 Yearbook. A compilation of several articles about running and how it changed the lives of many. From the weekend athlete who found friends to
share the same passion with, to a hardcore runner whose more than willing to share the wonders of running, this yearbook is indeed a
masterpiece that accounts momentous events of a year that was as well as a preview of how running can even be more exciting in the years to come.
Among all the articles in the yearbook, there is one which I am really proud to be a part of.... the "Before and After"(Page 22).
It was year 2006, around March, My sister went home from a flight and brought a really nice shirt that is, unfortunately, half my size. It was when I realized that I am slightly overweight. Indeed I was!!! Not just overweight but Obese :) At 5'9.5" and 265 lbs, I should not be more than 177 lbs.... Thanks to the shirt, finally, a realization.I told myself,I mean the shirt, "I am going to wear you someday!".
Everybody knows what to do,,, eat right, exercise, sleep early, drink eight glasses of water daily, eat more vegetables and fruits...blah blah blah... I knew it too!!!.
Even while I was in elementary (have been overweight since, or should I say obese!), I knew about these things. It was just damn hard to follow. First, how can you ever watch your calorie intake when your Mum makes the best "Bicol Express", or when you have a sister who can make a superb "Korean Beef Stew" even with her eyes closed (she learnedthis from my Mum :) ), not to mention her "Herbed" fried fish that is sooooo good it will make you sleep (literally). How about a Dad who loves sweets in every form, (I think....no!... I'm sure, I got my sweet tooth from him).
One morning, I woke up and finally decided to hit the outdoors and run. However at over 90 lbs in excess, it was just too difficult so I started out walking. In a matter of 4 weeks, I began running intermittently wherein I'll walk 2 mins then run 5mins. Something like that, didn't really use a timer. I usually wake up at around 5:30 or 6 am, head to the Ynares Center in Antipolo (my hometown), walk a bit (some sort of a warm-up), run/walk for 45 to 60 mins, cool down and that's it. I did it 6 times a week.
On Sundays, I usually stay home. I call it my "Feast Day", I do anything I want and the most exciting part...I eat everything as much as I want. I only take in complex carbo and some protein the rest of the week.
After about 3 months, I began to really lose weight. It was those around me who noticed it. The more I became inspired. In a
matter of 6 months, I just found myself running straight 45 mins to an hour depending on my speed. Didn't really measured it because I did not know it was possible... :) Stuff like "Garmin" and "Suunto" were aliens to me during that time.
Around April of 2007, more than a year after that "waking up one morning" thing, I almost kissed the weighing scale because finally, I'm within my normal weight range. I weighed 175 lbs.[no fancy pills or anything, just Vitmain C, E, Mineral drops and some starvation hahaha! (what's normal for some is starvation for me because I'm not used to eating "normal" servings)] By then, I was already into "Muay Thai". I began to do my stuff (Running and Muay Thai) in a nearby Gym
(If there's one thing I grew tired of in the entire process, its having to wake up very early...and so the Gym subscription :) ). As much as I want to join one of those posh fitness center, from where I live, the nearest one would be around 35-40 mins away. It's something I'm sure I'll get tired of and besides, it's not just something you do, it has to be a habbit. I became a member of the Muay Association of the Philippines. I lost a few more pounds and went down to 165. I really enjoyed the sport from which I owe most of the endurance/stamina that I now have.
I still gain weight once in a while, around 5-10 lbs (usually after holidays) but I manage to lose it in a matter of 1-2 weeks.
Now, It has been almost 3 years, thanks to the "nice shirt", I managed to keep my desired weight. I now enjoy the outdoors. Being physically active made me experience real fun and excitement specially when I run out in the morning Sun.
BTW : I didn't get to wear the shirt 'coz it went out of style :)
To download/view Takbo.ph 2008 Yearbook visit www.takbo.ph
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