Ready, get set, GO! A running guide

[bizsense]

^^yes, I'll join.

[ushushbie]

PEx running club sign up sheet:

(Name - place of regular training runs)

1. b_9904 - UST, Luneta-PICC, (soon) Makati or The Fort
2. ground_break - Makati
3. DI10 - The FORT/ or MOA-CCP loop
4. seinb0y - MOA / The Fort
5. Kimpy_goddess - MOA ideally
6. bizsense - Marikina, Pasig, Cainta (dude, pa change nalang if mali)
7. clampz - MOA, Ayala Tri, Legaspi Village Park
8. Pentatonic88 - CBD Makati Area/Fort Bonifacio/Mandaluyong.
9. Geraemon - BHS
10. whatthehey -(palagay nalang kung saan ka natakbo regularly)
11. IcedGreens - Alabang (Filinvest) & Makati (Legaspi/Salcedo/Ayala Tri)
12. Jandreks -Marikina, Pasig
13. lil_warhead - UP
14 toffee_pimentel - MOA-CCP and v.v.. sometimes sa McKinley.
15 ushushbie - moa. ccp. bhs. mckinley. dasma to tagaytay

[b_9904]

PEx running club sign up sheet:

(Name - place of regular training runs)

1. b_9904 - UST, Luneta-PICC, (soon) Makati or The Fort
2. ground_break - Makati
3. DI10 - The FORT/ or MOA-CCP loop
4. seinb0y - MOA / The Fort
5. Kimpy_goddess - MOA ideally
6. bizsense - Marikina, Pasig, Cainta (dude, pa change nalang if mali)
7. clampz - MOA, Ayala Tri, Legaspi Village Park
8. Pentatonic88 - CBD Makati Area/Fort Bonifacio/Mandaluyong.
9. Geraemon - BHS
10. whatthehey -(palagay nalang kung saan ka natakbo regularly)
11. IcedGreens - Alabang (Filinvest) & Makati (Legaspi/Salcedo/Ayala Tri)
12. Jandreks -Marikina, Pasig
13. lil_warhead - UP
14 toffee_pimentel - MOA-CCP and v.v.. sometimes sa McKinley.
15. atmos - MOA
16. princekc23 - Ayala Triangle (pexer 'to na friend ni ground)
17. manilaboy19 - The Fort (soon)
18. mgzenone - New Manila area QC
19. sexybod - MOA/CCP-baywalk/LSGH
20. ushushbie - moa. ccp. bhs. mckinley. dasma to tagaytay

Time for an EB!

[Investigator]

meron ba "secret" The Marius Bakken 100 Day Marathon Plan?

[thegreatmind]

I used to run at UST parade ground when I was still in college back 1999-2000.

[39ners]

Manila memorial park

[yellowcab101]

im interested to run but not in the near future :-) baka early next year na :-)

hmmm..would any one recommend a good cross trainer shoe brand that is good for tennis and running? TIA.

-cab

[ground_break]

bili ka ng running shoes...

I heard na masakit sa paa ang tennis shoes kapag gagamitin sa running...

[108XXXXX]

im interested to run but not in the near future :-) baka early next year na :-)

hmmm..would any one recommend a good cross trainer shoe brand that is good for tennis and running? TIA.

-cab

get a shoe with a good lateral support for tennis (wag ka kumuha ng running shoes, unstable siya when making hard cuts, sprained ankle abot mo niyan, kung may basketball shoes ka, pwede na yung pang tennis mo)

[ryanjunior]

Everything you need to know to get you moving
by Beth Eck, Alisa Bauman and Mark Remy



At some point early on, a beginner learns that 99.9 per cent of runners are pleasant, helpful people. This realisation usually dawns when a beginner meets a veteran at a race or on a training run, and the veteran starts sharing his or her enthusiasm for and knowledge of running. That’s how runners are. And that’s why, for this guide, we asked this question to a number of experienced runners of various ages: what do you know now that you wish you knew when you started? Whether you’re just starting out, or have been running for decades, you’ll learn something from their answers.

Every beginner asks at least a few of these questions at some point. Here are the answers:

How do I get started?
Start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one- to two-minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes straight. Beginner schedules.

Is it normal to feel pain during running?
Some discomfort is normal as you add distance and intensity to your training. But real pain isn’t normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you’re probably injured. Stop running immediately, and take a few days off. If you’re not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn’t disappear, consult your GP. More about injury.

Do I have to wear running shoes, or are other trainers fine?
Running doesn’t require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike all-round trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. They’re also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters.

What’s the difference between running on a treadmill and running outside?
A treadmill ‘pulls’ the ground underneath your feet, and you don’t meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a one per cent incline.

Where should I run?
You can run anywhere that’s safe and enjoyable. The best running routes are scenic, well lit, and free of traffic. There also soft: choose trails or smooth grass rather than roads. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure each time you run. Talk to other runners about the routes they run. The more varied your routes, the easier running will feel. More about running surfaces.

I always feel out of breath when I run. Is something wrong?
Running causes you to breathe harder than usual, so some amount of huffing and puffing is normal. Most of that out-of-breath feeling diminishes as you become fitter. Concentrate on breathing from deep down in your belly, and if you have to, slow down or take walking breaks. If the breathlessness persists, ask your doctor about the possibility that you may have asthma.

I often suffer from a stitch when I run. Will these ever go away?
Side stitches are common among beginners because the abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don’t eat any solid foods in the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

Should I breathe through my nose or my mouth?
Probably the latter, which will allow you to get as much oxygen as possible to your working muscles. However, some runners breathe through their noses during training runs, believing that this keeps them more relaxed. Do what works for you.



Source:
Runners World

[ryanjunior]

Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run-walk programme which will gradually ease you towards the goal.

A few things to bear in mind:

• Allow at least a day between runs when you begin.
• If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
• Walk purposefully, and be strict with your run/walk timings.
• Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
• Take heart - you will get there!

The Schedule

• Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
• Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
• Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
• Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
• Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
• Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
• Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
• Week 8 Run 30 mins continuously.

The Result

Congratulations! You’re a real runner! What next? How about a 5K (3.1-mile) race?

Source:
Runners World

[ryanjunior]

The basic principles: how to avoid injuries on the run



Most runners know about injuries. They're almost part of the game. Run long enough or hard enough, and you'll probably come down with an ache that will temporarily sideline you.

Fortunately, most running injuries are short-term. After a few days or weeks of rest, you can return to your regular routine. Still, there is a better way: Don't get injured in the first place.

If you adopt the principles outlined on these pages, you'll have a reasonable chance of running in good health indefinitely. Ignore them, and… well, you know. You reap what you sow.

Follow a straight and even path

The best surfaces for running are firm but not too hard, relatively flat (without camber) and smooth (without ruts or holes). Generally, roads make fine running surfaces, but keep in mind that most are cambered so that water will run off the centre of the road. As you run down the road against traffic, the slant causes your left foot to pronate (roll inwards) and your right foot to supinate (roll outwards). So map out your routes over the flattest streets you can find. Here's a look at other possible running venues.

Pavements

Stay off concrete pavements unless you are running in heavy traffic and need to get off the road. Concrete is significantly harder than asphalt, and since pavements aren't continuous, you have to jump off and on at every corner. Furthermore, many pavements are cracked and uneven. If you catch your toe on a raised paving slab, the next thing you know, you'll be nose-down against the pavement.

Lawns and other grassy areas

Because they're soft, you might think that golf courses or wild areas would be ideal places to run. They can be – but too much unevenness on these surfaces will force the muscles and tendons in your feet and legs to work far harder than they would on a flat course and increase the possibility of injury. When you consider that more than half of the population has some biomechanical abnormality, you begin to see why it can be downright treacherous if you head out over terrain where ruts and holes lie hidden in the grass. You're better off running on trails or close-cropped, even grass because you can see any rough spots and avoid them.

Running tracks

Tracks offer even surfaces that are firm but not too hard. The one disadvantage is that they force you to turn frequently and can strain your muscles unevenly. But if you change direction often, you'll lessen the chances of injury. Also, run in the far outside lanes, especially during warm-ups and cool-downs.

Beaches

Most beaches are poor places to run. Generally, the sand is too soft and causes uneven footing, which strains and stresses your leg muscles. Also, the beach is slanted, and just as on a cambered road, your legs are forced to work unevenly – one pronating too much and the other oversupinating. However, if you can't resist a seaside jaunt, run at low tide, when you can get on packed sand and a flatter stretch of beach. Also, don't run too far in one direction; turn around to reverse the stresses on your legs.

Warm up, cool down

When you first get up in the morning, your muscles and soft tissue are tight. In fact, at that time, your muscles are generally about 10 per cent shorter than their normal resting lengths. As you move around, they stretch to their normal lengths. Then when you start to exercise, your muscles stretch even more to about 10 per cent longer than their resting lengths. This means you have a 20 per cent change in muscle length from the time you get out of bed until your muscles are well warmed up.

According to basic laws of physics, muscles work more efficiently when they are longer; they can exert more force with less effort. This means, too, that longer muscles are much less prone to injury.

Make it a habit to warm up before a run or race. Pedal for a few minutes indoors on a stationary bike, or skip with a rope for a few turns before you head down the road. If you'd rather warm up on the run, begin with a walk or a slow jog and gradually move into your training pace.

Cooling down can also help you to avoid injury. An easy jog after a hard session or race has been shown to speed recovery by helping to remove any lactic acid that may have accumulated. It also gently brings your muscles back to a resting state.

A good warm-up and cool-down are especially important before and after a hard work-out such as intervals or a race, in which you push your muscles to their limits. The extra time you spend warming up your muscles before a training run or race and cooling down afterwards is worth the effort in improved efficiency and decreased likelihood of getting injured.

Stretch out

Without flexibility, you are an injury waiting to happen. Tight muscles cannot go through their full range of motion. Lack of flexibility is probably the biggest cause of Achilles tendinitis and is a major factor in plantar fasciitis and shinsplints.

Although the muscles in the backs of your legs (the hamstrings) tend to be the workhorses, don't forget to stretch the muscles in the fronts of your legs as well. They're busy, too.

Stretching is not the same as warming up. Trying to stretch ‘short' muscles may cause injury. The best time to stretch is after a run, when your muscles are warm and elongated. Make stretching part of your routine every day.

Back off

If you train hard every day, you'll wear your body down rather than build it up. You need to recover after a tough training session or a race – give your muscles a chance to mend and stock up on glycogen for your next hard effort. This is why most experts recommend that you never schedule hard sessions two days in a row. Give yourself at least one day of easy running or rest between hard efforts. If you run fast one day, train slowly the next. If you do a long run one day, plan a short one for the following day. This is the hard–easy method of training.

Just as some people need more sleep than others, some people need more recovery. You may discover that your body performs best when you rest for two days after a hard training session. Or you may even need three easy days. Experiment with various combinations of hard and easy days, and compare the merits of easy running versus rest or cross-training.

Chill out

Let your training schedule be your guide – but never your jailer. One of the surest ways to become injured is to train hard on a day when you're fatigued or feeling soreness or the pain of an injury about to happen. Even if you're following all of the rules – running on a good surface, warming up, stretching, using a hard–easy pattern – other factors of your lifestyle figure into your physical wellbeing and level of fatigue. Stress at work or home or lack of sleep can take a toll as well.

If you feel fatigued or overly sluggish, or if you notice twinges of muscular pain, ease up on your training. If you've planned speedwork, run easy instead or take a day off altogether. You will not lose fitness over a day, or even a few days, of rest. Unfortunately, most runners have a hard time following this advice.

Many runners insist on adhering to the printed training schedule as if it were gospel. They refuse to deviate by a single mile from that program, as they believe that any modification will ruin their chances of running a good race. In fact, the reverse is true. They'd benefit more by giving their bodies a chance to recover.

Remember, a training schedule is built on the assumption that you aren't experiencing any unusual pain before, during or after the run. If pain or fatigue does strike, don't hesitate to modify your work-outs.

Branch out

Runners once took a run-or-nothing approach to their sport, and many still do, believing that other sports cannot benefit their running and may in fact hurt it. The wiser runner now explores other options, both to supplement running during periods of good health and as a substitute for running during injury phases. It's a rare runner today who doesn't employ some cross-training.

Participating in another sport a couple of times a week gives your feet and legs a welcome respite from the constant pounding of running and strengthens muscles that running does not exercise. In both of these ways, cross-training can help to protect you from injury.

Replace an easy run or rest day with a cross-training workout. After all, it is often not total rest that your body needs but merely a break from the overspecialised action of running.

The more muscles you can involve in your training programme, the less likely you are to sustain an overuse injury. Additionally, by working more of your major muscle groups, you improve your overall state of fitness.

If you do become injured through running and have been cross-training regularly, you will have an activity to turn to that will keep you fit while you recover. Overuse symptoms such as soreness or injuries caused by too much shock or jarring can be relieved through swimming or cycling. By using a stair-climber, rowing machine or cross-country ski machine, you can take the stress off an injured area and still get an excellent cardiovascular work-out.

Space your races

Racing pushes the limits of your speed and endurance, and too much racing can push you beyond your ability to avoid injury. Racing is hard on your body, so you must give yourself plenty of time to recover after each event.

The general rule is to take one easy day or rest day for each mile you have raced. And certainly don't race again until that period has passed. For example, allow one easy week following a hard 10K and an easy month after completing a marathon. Top marathoners believe that they can run only two or three good marathons in a year – the gruelling event takes that great a toll.

Occasionally, you may read about someone who runs an incredible number of races – a runner who runs a marathon every week for a year, for example. It's hard to believe anyone can do that without getting injured, but there are always some people who can beat the odds. A few people can smoke three packs of cigarettes a day and live to be 100. But that doesn't mean you can play the odds without suffering the usual painful consequences.

Write it down

Keeping a training log of your daily runs may seem compulsive or boring, but charting your distance, pace and course, the weather and how you feel can give you an important perspective. With a running log, you can trace your progress and detect errors accurately and objectively. You can see if you've been training too little or too much.

Review your log weekly with a critical eye. Pretend that it's someone else's training programme you're viewing and that you're checking how effective and safe it is. You may be amazed at the training errors you find. Correct these errors, and you'll become a better runner – and one more likely to stay injury-free.

But if you do get injured…

…come back slowly – much more slowly than you might think.

After a layoff or an injury, your feet and legs, bones and joints are just not ready for any pounding. They have become somewhat soft and lazy, and it takes time to build them to the point at which they can take the forces of running without becoming reinjured.

Furthermore, it's possible that your injury hasn't healed completely. Even though you may not feel any symptoms, the area you hurt will be weaker than it was before your injury and more susceptible to reinjury. If you stress your body too much too soon, the same symptoms are likely to reappear.

Depending on how long your layoff is, and whether or not you are able to do any cross-training to maintain fitness, you might need to begin your return to your running programme with a walk/jog regimen. Although you would rather eat asphalt than be caught walking, do it anyway. You'll still be exercising your muscles without the hard pounding of running.

If you try to take short-cuts or cheat your body's natural timetable, you're asking for trouble. You simply cannot rush your recovery. As you become stronger and start to run regularly, increase your weekly distance by no more than 10 per cent. This rules applies if you're healthy, too.

Finally, be sure to eat well. During a layoff, many runners cut back on their diets to prevent weight gain. This isn't necessary. You need extra nutrients to help your body to mend the injured area and to fuel your training once you renew your running programme. If you do gain a few pounds during your recovery period, they'll just melt away when you begin running again.

So eat. And train wisely. And you'll keep running year after year without injury.



Source:
Runners World

[ryanjunior]

Not all running surfaces are created equal - we've rated the top 10, from asphalt to woodland
by Marc Bloom and Steve Smythe



One of the beauties of our sport is that you can run on just about any surface, anywhere in the world. As long as you have feet, you can train wherever you find yourself. But not all surfaces are created equal – vary your location and you’ll vary your session, because of the different impacts involved and the stresses which make their way up to your joints.

“In the summer, when I run mainly on grass, my whole body seems to relax,” said two-time world indoor champion Marcus O’Sullivan after winning a mile race. Concrete, he noticed, sent shock waves through his body and was a surefire route to long-term damage. There was only one way to sum it up: “I’m convinced that if you run on softer surfaces, your career will last longer.”

The 35-year-old Irishman is still mixing it with the world’s top milers, and many other runners have noticed that they feel different, physically and psychologically, when they run on different surfaces. And while running-surface preferences are something of an individual matter, varying from runner to runner just like favourite shoes, the following guide will clear up the merits of the various alternatives so that you can make the very best of what’s available to you.

(Ratings are out of 10.)

1. Grass
At its best, the grassland of parks, golf courses and football pitches provides the purest, most natural surface for running. Areas where sheep graze are often home to fine, close-cropped turf, too.
Pros:
While grass is soft and easy on the legs in terms of impact, it actually makes your muscles work hard. This builds strength and means you’ll notice the difference when you return to the road. When it’s flat, it provides an excellent speedwork surface (spikes may be necessary in wetter conditions) and, unlike a track, can give you space to run whole repetitions without having to make tight turns.
Cons:
Most grassland is uneven and can be dangerous for runners with unstable ankles. It can also be slippery when wet, runners with allergies may suffer more symptoms when running on it, and its softness can tire legs surprisingly quickly. Finally, of course, while the very best grass for running is often found on bowling greens and golf courses, the owners are not always happy to discover runners on their hallowed turf.
Conclusion:
If you can find a flat, even stretch of it, grass is the best training surface for most runners, especially as you get older.
Rating: 9.5

2. Woodland Trails
For a run that mixes constantly-changing surroundings with near-ideal running surfaces, head for your local woodland. Soft peat is God’s gift to runners, trails are usually quite level, and in some forests they go on for miles. They can sometimes be rather muddy, though.
Pros:
Usually easy on the legs and located in scenic areas that make you keen to return.
Cons:
Unless you’re lucky enough to find wood chips or well-drained peat, woodland trails can be muddy and slippery. Tree roots can be a hazard for unwary runners.
Conclusion:
Woodland trails can be a bit of a mixed bag in terms of quality, though the odds are usually in your favour. A wood-chip trail through a huge forest is the ultimate runner’s treat, though these are found in greater abundance in Finland than in Britain.
Rating: 9

3. Earth
This heading covers a wide spectrum of trails, from the worn-out routes across playing fields to the winding tracks heading out into the back of beyond. There’s a point at which an ideal trail becomes too muddy or too hard-baked to be of much real benefit, but in practical terms, you can’t go far wrong with good old accessible dirt.
Pros:
The medium to soft surfaces decrease the risk of overuse injuries and reduce impact on downhills. Bare earth trails are often in inspirational settings with shade in the summer.
Cons:
Wet, slippery mud is very hard to run on and increases your risk of injury – especially to calves and Achilles tendons. Also, as you get further away from civilisation, the surfaces are likely to become rougher, making twisted ankles more likely.
Conclusion:
One of the best surfaces to run on, though sometimes difficult for the city-based runner to find.
Rating: 8

4. Cinders
This gritty composition of fine rock, carbon, ash and slag made up the running tracks of the pre-synthetic era. A few of them are still around, and you can also find cinder paths in some town parks.
Pros:
Cinders are much easier on the legs than roads are. If they’re well-maintained, they can provide a good, even surface, and a track has the obvious advantage of being of an exactly-measured distance.
Cons:
Cinders certainly don’t provide an all-weather surface! In the heat they become loose and slippery, and in the rain they can turn into a quagmire. Loose cinders can also create slight slippage underfoot.
Conclusion:
As all-weather surfaces grow in popularity, cinder tracks are few and far between. If they’re well-kept, though, they’re still one of the most comfortable surfaces to run on.
Rating: 7.5

5. Synthetic Track
Nowadays, almost all British tracks are made of modern synthetic materials. While most people think of them purely as fast surfaces for fast runners, they’re more versatile than that.
Pros:
Synthetic tracks provide a reasonably forgiving surface and, being exactly 400 metres around, make measuring distances and timing sessions easy.
Cons:
With two long curves on every lap, ankles, knees and hips are put under more stress than usual. Longer runs also become very tedious.
Conclusion:
Tracks are ideal for speedwork, but you have to be dedicated to use them for anything else.
Rating: 7

6. Treadmill
When the weather’s bad, a treadmill is the best indoor running option for most runners (well, it beats running on the spot in your living room). Most treadmills have monitors that display incline, pace, heart rate, calories burned and other data. The hardness of the running surface varies between machines – some are far softer than others.
Pros:
The smooth surface is generally easy on the legs, and hitting a desired pace is simply a matter of adjusting the machine (as long as you can keep up!). Additionally, you don’t have to worry about external factors such as dogs, wind and bad weather. The precise level of control makes a treadmill ideal for speedwork.
Cons:
Effectively running on the spot isn’t very exciting, and if you don’t concentrate on keeping up your pace, you could be unceremoniously dumped behind the machine. Without the benefit of a natural breeze, treadmill runners tend to sweat profusely. The machines are too expensive for most individual runners, and gym membership may be uneconomical if you just go there to run.
Conclusion:
Not everyone’s cup of tea, but fine if you live in an inner-city area with few trails, little grass and freezing weather. Also good for rural runners when the days are short, and for runners who find it hard to keep up a steady pace.
Rating: 6.5

7. Asphalt
Asphalt is the mixture of gravel, tar and crushed rock that makes up 95 per cent of Britain’s roads. It isn’t the softest surface around, but it’s difficult to avoid and it’s better than concrete.
Pros:
As all road-runners know, asphalt is one of the fastest surfaces you can find, it’s easy to measure distances on it, and it’s simple to keep up a steady rhythm. While it’s rather solid, it’s a predictable, even surface that puts less strain on the Achilles tendon than softer or uneven terrains.
Cons:
You face cambers, pot-holes, traffic and a pretty unforgiving surface that does put a strain on the body.
Conclusion:
Though it’s a hard surface to run on, asphalt is also one that’s hard to stay away from. If you intend to race on it, some training (but not much) on it is advisable.
Rating: 6

8. Sand
Sand offers a run with a real difference. If it’s dry and deep, you can give your calf muscles the work-out of their life without risking any impact damage to your joints. If you’re on the beach, you get the sea breeze and the surroundings as a bonus, and if you don’t fancy the dunes, you can choose the relatively firm strip by the water’s edge as a brisker alternative.
Pros:
Sand gives an opportunity to run barefoot in an pleasant environment. Running through dunes provides good resistance training and strengthens the legs.
Cons:
Despite being great for building leg strength, the softness of the sand means a higher risk of Achilles tendon injury. Also, though the sand is firmer at the water’s edge, the tilt of the surface puts uneven stresses on the body. And while it’s tempting to run barefoot, watch out for blisters.
Conclusion:
Flat, firm sand can be a near-perfect running surface, but most beaches have cambers and any uneven footing can overstress muscles. It’s probably best to limit runs on sand to shorter distances.
Rating: 6

9. Concrete
Concrete is primarily made up of cement (crushed rock), and it’s what most pavements and five per cent of roads are constructed from. It delivers the most shock of any surface to a runner’s legs.
Pros:
Concrete surfaces tend to be easily accessible and very flat, and if you stick to pavements, you can avoid traffic.
Cons:
The combination of a hard surface (reckoned to be 10 times as hard as asphalt), kerbs, and the need to sidestep pedestrians, can lead to injury.
Conclusion:
City dwellers probably have little choice but to do a large proportion of their running on concrete. If you get the slightest opportunity, though, look for softer surfaces.
Rating: 2.5

10. Snow
If you live in Britain, you won’t generally have many opportunities to run on snow. That’s just as well, for where there’s snow, there’s usually ice too.
Pros:
Snow can convert a drab park into a winter wonderland, giving you a sense of adventure as you tread through a freshly fallen snowfall. It also forces a slow pace, which is excellent for muscles recovering from injury.
Cons:
Once broken, snow can be slippery, and slush, ice and frozen footprints make the going even more unpredictable. Snow can hide dangerous objects and cause muscle fatigue, and as well as increasing your risk of injury, it’s also bad for your shoes.
Conclusion:
Initially a pleasant change, but the feeling doesn’t usually last.
Rating: 2



Source:
Runners World UK

[b_9904]

wow... nandito na pala ito hahaha

[Marshall_Matters]

I would like to begin this hobby this year sana.

I have a few questions, please help me.

1. What are the gears I need?
2. Good brand of running shoes?
3. Good place to run? Yung safe.

and lastly, any tips for a beginner?

[Draco Maldito]

I would like to begin this hobby this year sana.

I have a few questions, please help me.

1. What are the gears I need?
2. Good brand of running shoes?
3. Good place to run? Yung safe.

and lastly, any tips for a beginner?

We have the same agenda this year. Hopefully to run once a week.

[sway716]

Marshall_Matters,

Undergo a free gait analysis in any runnr store so you could determine the right running shoes for your feet. Sabi ng mga runners, asics is one of the best running shoes brands pero syempre it still depends on your preference.

As for the gears that you need, ako I only use hydration belt for long runs (like half-marathon) or pag nag-LSD para may sarili akong hydration. Otherwise, I don't have any paraphernalia with me save for head gears (like sun visor, cap) to keep the hair away from my face.

Good place to run? Back read a little and check on ryanjunior's post about top 10 running surfaces. Also , b_9904 and groundbreak posted the contact persons for the regular running drills.

[mgzenone]

I would like to begin this hobby this year sana.

I have a few questions, please help me.

1. What are the gears I need?
2. Good brand of running shoes?
3. Good place to run? Yung safe.

and lastly, any tips for a beginner?

Gears: running shoes, running shorts, running shirt, stopwatch
Brand: too many to mention. Mizuno, New Balance, Asics are my top choices. Nike Adidas Kswiss and others are good brands too.
Place: BHS, Ayala Tri, Ultra. Those are the places I know that are safe.

Tips? Walk Run muna for a month. Be patient. Warm up and cool down. Enjoy!

[Marshall_Matters]

Started it kanina, kaso hapong hapo ako at kapos na kapos sa hininga.
Bought a shoe sa Nike kahapon then kanina after work I tried it sa Salcedo Active Park, with my friends, eto ginawa ko

Stretching for 15 minutes then after that, jog talaga ang ginawa ko, walang lakad lakad, walang hinto hinto at walang tubig tubig, after 6 rounds ayun parang magcocollapse na ako.

I did it para matesting ko yung katawan ko kung hanggang saan ang kaya ko.

I will jog ulit bukas, nakakaenjoy,

[ground_break]

Started it kanina, kaso hapong hapo ako at kapos na kapos sa hininga.
Bought a shoe sa Nike kahapon then kanina after work I tried it sa Salcedo Active Park, with my friends, eto ginawa ko

Stretching for 15 minutes then after that, jog talaga ang ginawa ko, walang lakad lakad, walang hinto hinto at walang tubig tubig, after 6 rounds ayun parang magcocollapse na ako.

I did it para matesting ko yung katawan ko kung hanggang saan ang kaya ko.

I will jog ulit bukas, nakakaenjoy,

ayun oh naadik na...

See you sa next run!

Nag-try ako sa salcedo active park kanina... (Trip ko lang!) Parang di derecho yung road?