The Science of Running – Part 3

Alas! The third and last part of my notes taken from the RUNNR Academy event, The Science of Running. Why did it take me this long to post these? You see folks, the second talk”Optimum Running Form/Technique” given by Mr. Arland Macasieb is truly a very interesting topic. It’s just that I found it hard to think about how to present my notes when readers might have a better appreciation of it if they can very well visualize the items I am about to list. But then I thought, my notes might be better than none at all, ayt?

arland at the running clinic

arland at the running clinic

Arland’s talk started with his invitation for everybody to do a few stretching exercises. He went on as far as explaining that stretching is important to ease tense muscles and that there are two types – the STATIC and the DYNAMIC stretching exercises. As I have earlier learned from my training the difference between static and dynamic is that with the former you just stretch in one position without movement while the latter you are moving while you are doing the stretching exercises. Hmm, hope I was able to give you folks a bit of an idea huh.

arland started his part with a stretching exercise for everybody

arland started his part with a stretching exercise for everybody

As I have mentioned during my earlier post on this event, some of the topics that were presented, for me were reinforcements of what were taught and are being taught to me during running training. I especially liked that the talk was fully interactive, with audience participation on drills and with Arland showing how to do things properly and how the wrong way looks like. What’s truly exciting was that everybody who volunteered to participate were given small tokens from RUNNR. Neat! So now, enough for my blah! Here are my notes on Arland’s topic which I really hope will prove as informative to you as these are for me. Read on! 😉

arland's talk had a lot of portion which encouraged audience participation

arland's talk had a lot of portion which encouraged audience participation

toby participating in the drills

toby participating in the drills

  • the most common errors of runners/joggers are:
    • shuffling/under striding  – happens when your striding is too short
    • slapping/ over striding – wastes energy; one must always run under the center of gravity
    • heel striking – knees are locked and a lot of shock goes into the body;  is prone to injury
    • arms crossing over the body – requires too much recovery and thus wastes energy
    • running with hands held straight and very tense – waste of energy
  • the way to strike is not to heel strike but to forefoot strike. but then when you forefoot strike, you have to do it properly
  • to simulate the correct hand position when running, try holding a bottle (e.g. berocca bottle) or something between your forefinger and your thumb
  • there are two parts in proper running techniques, the combination of which is powerful in terms of improving oneself:
    • the actual execution of the motor skills – where there is an art to it
    • technology – even though this is available, one must know how to use it properly
  • in running arms should be in tempo with the leg
  • if you want to run faster, increase the tempo of your arm swing which in turn will make your legs go faster
  • in order to run properly, everyone must have a certain degree of functional strength and flexibility – strength and flexibility go hand in hand
  • if you don’t have these to begin with, you should either :
    • go to the gym
    • do stuff on your own at home like the simple body weight squat (if you cannot reach this position, you will not be able to run properly)
  • the lack of range of motion and the lack of strength is a problem in running; if one has a range of motion but lack strength, it’s a problem too and maybe a cause for injuries because in this case, the antagonist muscles are not that strong
  • strength training is very important but it doesn’t necessarily mean that you have to go to the gym; there are strength training exercises that you can do on your own
  • yoga is a good exercise which can be part of your strength training and one which you can do on your own and even infront of the mirror
  • the following exercises are encouraged as part of strength training:
    • squats
    • lunges
    • leg swing
  • stretching warms-up the muscles for the range of motion that you are about to do
  • core exercises are also very important and results to proper posture; a good core can control any movement when you run
  • a good core exercise is where you put yourself in a stable surface with a mat
  • everyone will eventually develop their own style in running but the best runners are those who run efficiently than the rest of us; usually they
    • midfoot strike rather than heel strike
    • they have a more relaxed upper body
    • their feet doesn’t spend much time in the ground
  • running is not walking; with walking, the center of gravity is in between the legs whereas in running, it is under the body
  • running is jumping with a 45 degrees trajectory
  • drills are exercises that is meant to reinforce something you already know; it’s an exaggeration of certain movements
  • usually drills are being done after the warm-up and stretch routines
  • recommended drills/drill progression:
    • high knees
    • butt kick
    • marching drill
    • skip drills
  • biomechanically there is no difference between long distance running and sprinting both requires:
    • landing on the center of gravity
    • a high recovery (poor runners have slow recoveries)
    • the same drills
  • distance running is a controlled sprint
explaining the newton's as a tool for proper running

explaining the newton's as a tool for proper running

  • Michael Jackson’s moonwalk dance step is such a cool illusion of how proper running should be, it’s just that it is done backwards
  • the moonwalk dance step when done going forward instead of backward is the smallest running drill – pick up the heel alternately in small steps (simple heel lift, foot plant); the center of gravity moves forwards just by picking up the heel
  • Steps to Learning and Unlearning (UI-CI-CC-UC): these are the stages that runners go through in developing a proper running technique
    • UI : Unconscious Incompetence – runner is not aware that something is wrong with what he is doing
    • CI : Conscious Incompetence – runner is already aware that something is wrong with what he is doing thus he begins to think about and work on doing it right
    • CC : Conscious Competence – runner knows he is working on doing something right and is always aware that he must do it right
    • UC : Unconscious Competence – the correct thing to do happens without thinking, without the runner being aware of it all the time
  • it takes practice for one to develop from CC to UC
  • there are a lot of tools that you can use to help you develop proper running techniques:
    • scooter – exaggerates the time you spend in the air
    • jump rope
    • newton’s running shoes – created to find the sweet spot of your feet; helps you to forefoot strike
  • if your whole body is strong and flexible you won’t get injured while running
  • not all of us has the talent to develop into elite runners but if we have the knowledge, we can use it to become better.

SPEAKER’S PROFILE : ARLAND MACASIEB

DSC05299

Arland Macasieb M.A.
Exercise Physiologist
Professional Athlete
Multi-sport Coach
www.arlandmac.com
arlandmac@gmail.com
+63-918-281-9993 (Philippines)
+1-973-713-8053 (USA)

Education: 
M.A. Exercise Science Montclair State University NJ 2004
B.S. Biological Sciences, Exercise Science Rutgers University, New Brunswick NJ 1997

Career Highlights:
2x South East Asian Games Bronze Medalist – Triathlon (2005,2007)
3x Philippine National Triathlon Champion (2001, 2005, 2006)
6x Ironman Finisher including
1998 Hawaii Ironman World Championship Finisher*
 *First Philippine Male Athlete to compete in Hawaii Ironman
*Current RP record for IM distance – First Filipino under 10 hours (IM Western Australia 2008)
2004 Philippine National Aquathlon (swim, run) Champion
2003 Asian Aquathlon Champion
2003 Philippine National Aquathlon Champion
1999 USA Triathlon All American Triathlon/Duathlon

Goals:
 Top 10 finishes in 70.3 races (half ironman) in USA and Asia
 *Philippine 70.3 Key Race
 Top 10 finishes in Ironman races
 Xterra Off Road Races
 ITU continental cup races
 
Long Term:
2010 Winter Olympics – Speed Skating   Vancouver, Canada
2012 Summer Olympics – Triathlon    London, England

To help develop and grow the sport of triathlon and speed skating in both the US and Philippines

To view/download Arland’s complete athletic resume, click here.

* Many thanks to the people of RUNNR/RUNNR ACADEMY, especially to Toby Claudio for the invitation and the materials for this event. 🙂

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Run Radio – Season 1 Episode 5

Run Radio’s episode 5 last Friday was kinda different with female “DJ” Jaymie Pizarro (thebullrunner.com) on “radio hosting-leave” and is at that time participating in Nike’s Hood to Coast Relay in Portland, Oregon. Executive Producer Marga Deona pinched-hit for her as Jay Nacino‘s partner that night and yours truly helping out behind the scenes.

It was one great episode with Shoe Guru Hector Yuzon and Fil-Am champion triathlete Arland Macasieb as guests. The podcast is also now available and can be accessed by clicking on the link here. Thank God for podcasts! During this episode, I find it hard to concentrate on the interviews with both Hec and Arland for the simple reason that I am supposed to be conscious of the time allotments and the sequence of “activities” for the show.

Generally, it was one good episode although we really missed Jaymie’s presence. Here are some pics from the show. Thanks to Joaquin for helping out on taking some of the pictures. 😉

getting ready for airing...

getting ready for airing...

and the show begins

and the show begins

interview with hec yuzon

interview with hec yuzon

shoe guru hector yuzon

shoe guru hector yuzon

marga, hec and jay

marga, hec and jay

interview with arland macasieb

interview with arland macasieb

fil-am champion triathlete arland macasieb

fil-am champion triathlete arland macasieb

marga, arland and jay

marga, arland and jay

marga and jay after finishing episode 5

marga and jay after finishing episode 5

jay, me, marga and jewel - all smiles before calling it a night

jay, me, marga and jewel - all smiles before calling it a night

The Science of Running – PART 1

Last week I together with Run Radio Executive Producer Marga Deona were among the attendees of the “The Science of Running” clinic presented by RUNNR Academy. The clinic was originally a 50-slots-only event but the number of registered hopefuls reached 100+ prompting the organizers to stretch the slots to a max of 80 attendees. The huge number of interested registrants is understandable because the topics were pretty interesting and relevant. As for me, I can fairly say that whatever (little) knowledge I have were truly reinforced and additional learnings were gathered from attending this.

Since there were some who were not be able to attend, let me share to you folks my notes. Hopefully, these will prove to be useful knowledge to you all as it is for me. Since this will be a long post, I decided to divide this into three parts. The first (this post) being the event’s press release, the second for my notes on Mr. Adrian Mok’s talk and the third and last, my notes on Mr. Arland Macasieb’s portion and part of the Q&A.

Top Runners Talks on the Science of Running

RUNNR Owner, Mr Toby Claudio with Adrian, Arland and Polar Representative

RUNNR Owner, Mr Toby Claudio with Adrian, Arland and Polar Representative

The Runnr Academy recently conducted a running clinic entitled  “The Science of Running” at the Runnr store in B3, Bonifacio High Street in Taguig City.

The clinic featured two of top-ranked athletes namely, Filipino-American Arland Macasieb and Singaporean Adrian Mok.  Arland, a professional triathlete, exercise physiologist, and bronze medalist-triathlon (2005 and 2007), shared valuable tips on “Optimal Running Technique”, while Adrian, the 2008 ALPS marathon contender and participant in the Ironman world championship in Hawaii in 2004, discussed “Heart Rate Training for Running”.

The Runnr Academy is part of the Runnr specialty store’s sports development program focused on promoting the sport of running. The clinic was sponsored by Polar and Newton, two top brands available at Runnr. Polar is the world’s leading maker of heat rate monitors, while Newton is the revolutionary new shoe brand that uses technology based on Newton’s law of motion.

Macasieb, 33, holds an MA in Exercise from the Montclair State University. The three-time Philippine National Triathlon champion (2001, 2005, and 2006) and six-time Ironman finisher talked about common running errors among recreational runners; attributes of elite runners; running posture and tools, drills and skills; and formula for speed. He is looking to participate in the 2010 Winter Olympics in Vancouver, and the 2012 Summer Olympics-Triathlon in London. Says Macasieb, “I want to help develop and grow the sport of triathlon and speed skating in both in the United States and in the Philippines.”

Mok, an accomplished athlete in endurance sports who has represented Singapore for triathlon on a national level, will talk about running at the right intensity to improve performance, and pairing training goals with the right heart-rate zone. He works as the general manager of Polar Electro Singapore and owns a local sports outfit. Mok, who also takes credit for bringing Ironman 70.3 to Singapore, says he is a true advocate of a healthy and active lifestyle.

For more information on other running events and activities, you may visit the RUNNR specialty store at B3 on Bonifacio High Street, or log on to www.runnr.com.ph <http://www.runnr.com.ph>

You can also check out their Facebook and Twitter account at www.facebook.com/RUNNRstore and www.twitter.com/RUNNRstore.

———————-
About RUNNR
 
RUNNR is the first world-class running specialty store in the country.  Located in B3, Bonifacio High Street, RUNNR is the first and only specialty store of its kind with all manner of runners in mind.
 
RUNNR has the best running gear from all the top brands such as Adidas, Asics, Fuelbelt, Hammer, Mizuno, Nathan, New Balance, Nike, Polar and many more. It is also the first to launch the revolutionary line of Newton Running Shoes and CW-X compression apparel in the country.
 
RUNNR features an exclusive Footworx Fitting process, a combination of three, state-of-the-art technologies: the Footprint Scanning, High-Speed Video Gait Analysis, and the Custom Insole Molding. The store is the first and only store in the country (and possibly the world) to offer all three technologies under one roof.
 
A team of highly trained staff can take each customer through the Footworx fitting process to be able to offer accurate and comprehensive recommendations based on an individual foot type and gait characteristics. First, foot morphology is analyzed using the RUNNR Podoscope, which uses two combined features: a thermodynamic scanning system for viewing the foot print and direct measurement of foot and arch dimensions which determine foot type. Second, using the high-speed video gait analysis, customers will run on a treadmill while the camera captures the way they run, checking their pronation angle as they go through their normal gait cycle. They can compare different shoe to find the one that works best for them. Lastly, RUNNR offers the ‘Flashfit’ custom insole molding process where insoles are heat-treated to make the perfect insoles in while you wait.
 
These customized services ensure that whatever one’s requirements as a runner, the shoes and optional insoles minimize foot instability for better shock absorption, and minimize fatigue while reducing the chances of injury.
 
RUNNR is the brainchild of the people behind Toby’s Sports, the country’s largest and most popular sports retail chain.
 
Other running gears available at RUNNR include Fuelbelt and Nathan hydration packs, Polar heart-rate monitors, and will be the first to market the revolutionary line of Newton running shoes in the Philippines.

Contact Persons:
Michael E. Dugenia                               
Managing Director                                                         
Tel: 725-0237                                                                 
Cel: 09276552000                                                          
E-mail:
medugenia@teamprcinc.com                        
dugenia_michael@yahoo.com                                    

Air B.Urquiola
Business Unit Director
Tel:  725-0237 
Cel: 09178328572
E-mail:
raburquiola@teamprcinc.com
airquiola@yahoo.com