The science behind running
Over the weekend at the Cebu City Sports Center, the Milo R2 had a running clinic and road show featuring APEX and Metafit Founder Coach Jim Saret and his wife Coach Toni. Milo R2 Running Clinic is now on its fourth year in Manila and has clinic at three different venues in Mall of Asia, BGC and Quezon City Circle. It is the most comprehensive running science program in the country.
Over 200 runners from different running clubs, schools, universities and even Physical Education teachers joined the said event. Coach Jim stressed that runners should focus on balance, strength and core aside from the running mileage. Most of the runners often neglect this basic training and should be part in every workout and training.
BALANCE, STRENGTH AND CORE
Participants were asked to stand on one leg for 30-60 seconds and to my surprise, most of them were trembling and shaking. Even the elite runners had a hard time and were leaning sideways, while some fell on the floor. It was then pointed out that the leg the shake more is the weaker leg and usually to compensate for its weakness it is the stronger leg that gets injured.
Chest, back and legs are the big muscle group and even without gym equipment you can develop strength and endurance by simply using a towel.
Chest: Put the towel in front of you, grab with your hands, shoulder width apart, and pull it outwards (imagine trying to rip it apart). Bring the towel to your chest and slowly push it out until your arms almost straight. Do it slowly at 3 seconds per repetition. Do 20 repetitions for 3 rounds.
Back: Put the towel over your head and pull it outwards shoulder width apart. Push it up and down until it reaches behind your head, not on your neck. Squat down simultaneously every time your arms go down and stand up when push the towel up. Remember to maintain the intensity of the towel pulling it outward. Do 20 repetitions at 3 seconds per reps for 3 rounds.
Legs: Sit on a chair, both hands up and put one leg up. Try to stand using one leg only then slowly seat down using one leg, try add a tip toe when you stand up and close your eyes. As you get stronger, carry a liter of water bottle over your head. Do 20 reps on each leg for 3 rounds.
Core: Core refers to the trunk of your body, from neck down to your hips and armpit. Common misconception is that to strengthen your core, you need to do countless number of crunches and abs workout. One may have a 6-pack abs but it does not guarantee a strong core. To efficiently fire your core, try standing on one leg with eyes shut. Put one hand in front. And ask a friend to push or slap your hand in any direction and remember have to keep your balance and engage your core or trunk. Other work out that engage your core are basic plank and slow push up. Maintain proper form and try to keep your back down to your butt and legs align. Avoid lowering your butt.
These are just a few basic workouts that were taught during the 2-day running clinic.
Coach Jim Saret is also the consultant for the Philippine Olympic Committee and has trained the top elite athletes in the country from boxing, swimming, taekwondo and wrestling. He also handles the conditioning of Team Gilas and is the resident coach for the popular TV show the ‘Biggest Loser’ Pinoy edition. He also founded the Fit Filipino Movement and Metafit Philippines. You can log on to www.coachjimsaret.ph for more information about the Milo R2 Apex Running Clinic.
Coach Jim and Toni also recommend that after training, refuel and re-energize by drinking Milo R2.
Sideline: Special thanks to Coach Eric Limatog, Coach Carlo Sumayang, Donafel Tacandong, Mae Cañedo, Maui Recla, Golda Grace and Zyra Ann for helping out on this 2 day running clinic.
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