Run Forrest Run! But wait! How do you prepare for one? – Part 2

So now you’ve read the previous post (click here)…
What next?

So you fee the energy… your watch, synchronized with the big digital clock.. the beat of the drums that the event organizers prepared for the runners sounds like your own heart beat..
Then the count down.. five.. four.. three.. two.. one!
The gun goes off.. and so does the runners!


What do you do?


WAIT! Pace yourself, Relax and Have Fun.
  • DO NOT SPRINT! It is oh so easy to go with the flow and sprint with the pack after the gun shot, BUT that will wear you out easily. Stick to the plan and start slow.
  • DO find a running buddy that has the the same pace as you do. It’s more fun to run with a “pace buddies” and the sense of accomplishment is much better if shared.
  • DO take a sip when you pass by a water station even if you are not thirsty. “Thirsty” is your body’s special way of saying “I am dehydrated!”
  • DO breathe. Relax and shake your arms and shoulders every once in a while to avoid muscle tightness. Avoid slouching during the race and be conscious of your posture.
  • DO take time to enjoy the scenery. Sometimes we get focused on beating our personal record (PR) that we tend to forget to enjoy the run!
  • DO NOT THINK NEGATIVE THOUGHTS. Be aware that this is a mind game. Change your thoughts into positive affirmations and think about how it would feel once you finish the race and how proud your family and friends will be of you and your accomplishment I remember during my first ever 10K race, I was thinking of my four kids during the last stretch — imagining them cheering for me until the finish. And yes, it worked.
Listen to your Body!
  • A run is one way of getting to know how your body reacts to stimulus. If during your run, you feel uncomfortable, slow down and assess how bad it really is. If it goes away resume your regular pace, but if the pain persists DO consider stopping and getting some help. No race is worth the risk of hurting yourself.  Pain is the body’s way of letting us know something is wrong.
Post Race — CONGRATULATIONS!
  • DO hydrate upon reaching the finish line.
  • DO take care of blisters, cramping, or any other injuries immediately after the race.
  • DO re-fuel yourself and restore your glycogen stores with a healthy and nutritious meal, preferably high in good carbs.
  • DO NOT drink alcohol after pushing your body to its limits. What it needs is a healthy meal and water to replenish all that it lost during the race.
  • DO cool down and stretch within 20 minutes of completing your event. This helps avoid lactic acid build up and Delayed Onset Muscular Soreness (DOMS).
  • DO NOT lie down or sit immediately after the race. Move, mingle and take photographs for posterity. Now is the time to meet new friends!

So there!
Now that you know how to prepare for a run, let’s lace up our shoes and shout it out..

“RUN (insert name here) RUN!!!     *see you on the road!

Run Forrest Run! But wait! How do you prepare for one? – Part 1

How can we forget that segment in the movie, “Forrest Gump,” when he describes why he started running?

So he says : “That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I’d run to the end of town. And when I got there, I thought maybe I’d just run across Greenbow County. And I figured, since I’d run this far, maybe I’d just run across the great state of Alabama. And that’s what I did. I ran clear across Alabama. For no particular reason, I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I’d gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I’d gone this far, I might as well just turn back, keep right on going.

As he’s narrating his run where now hundreds are following him, he says, “I had run for 3 years, 2 months, 14 days, and 16 hours.” 

I wonder how our ultramarathoners would fare with that? Wait… three years two months fourteen days and sixteen hours.

WOW! How does one prepare for THAT?

With all the races going on in the metro, though we do not plan for a three year run, we still need to do preparation for our runs.  This article will be supplying you with information on how to arm yourself for THE BIG RACE.

Pre-Race Night:

  • Have all your stuff needed for the run ready. Put out the running outfit you have, chose your colors to further motivate you to run. I remember Coach Xhi would always make it a point to wear orange in her runs and I had wanted the color pink. A splash of color during the race makes it more fun. Prepare your outfit and your equipment (water bottle, energy bars / gels, cap, iPod playlist, etc.) so that its all ready to go for the next day.
  • Make sure that your toenails are trimmed the night before so that they won’t be caught dead the next day!
  • Hydrate yourself. Water (and the rest room) is your friend.
  • Put in your 8 hours so that you’d be up and about during the race. You wouldn’t want to be on low battery by running on just a few hours of sleep!
Race Day Preparation:
  • The early bird catches the worm, and would have the time to eat a light breakfast.You would definitely need it for energy.
  • Never underestimate the power of the anti-chaffing petroleum jelly.
  • Make sure that you have your race kit with you!
  • Expect parking to be far from the race venue so leave early and plan for time to park – use the walking time from the parking to race venue as warm up.
  • Do jumping jacks, dynamic stretches or what ever works as warm up before you race. For some, a slow jog also helps.


Nutrition and Fueling Strategy
  • Before the race DO eat a light meal an hour to an hour and a half. Bread, pasta, rice, water and non-acidic fruit like bananas are good choices.
  • DO NOT eat or drink something you have never ever tried before. Add to the list are dairy products, fried foods, fiber rich foods or anything you are not used to. 
  • Pre-hydration is ok until 15 minutes before the race starts as long as you could still go to the restroom before the start (good luck with the long lines though)

 Next post will be regarding the race itself.

Read here:  Run Forrest Run! But wait! How do you prepare for one? – Part 2

    Need Motivation? Try Skechers GO Run!

    It was a crazy Friday evening, with workload that makes you want to wish that you’d be nearing finish line but still a bit way far off.  
    My friend Vima’s invitation for the Skecher’s event was a breath of fresh air for me.


    I have been reassessing my schedule lately and I have been noticing that I need to put in more hours for exercise, wondering if it is lack of motivation or just plain laziness.


    What really caught my interest for the launch was its name. GO RUN.


    It reminds me of those moments when you decide that you’d wake up in the morning for a run, yet, stay a little while in bed.. read your friend’s Facebook updates via mobile.. and without you noticing it, the sun is way high up. 
    The name, is a fancy way to counteract that bad habit of procastination and replace it with a mantra for motivation: GO RUN. I likey.


    Jenny Arce and me

    It was a fun event where I was able to meet new friends and reconnect with old friends. We were requested to wear our running outfit and it kinda felt weird since we were in a mall but, as I say, what better way to support the sport?


    Michelle doing her presentation

    The lady who did the presentation was Michelle Estuar. She started it with telling us how heel-striking, a gait that is common among runners, is ineffecient and dangerous since this has a jarring impact on the body.


    She also informed us that mid-foot is the best way to run and how Skechers GO Run’s mid-foot strike technology enhances the natural running performance of runners by positioning the body for an efficient mid-foot strike, reducing the impact of heel striking.


    Skechers GO Run is launched as a new minimalistic lightweight running shoe line that integrates this technology. 





    Since almost everyone is into barefoot running nowadays, I noticed that GO Run closely mimics barefoot running while wearing shoes due to its weight: about 6.9oz for male and 4.9oz for women. It also lets the foot function, letting it flex and twist allowing your foot to move as naturally as possible .



    After dinner was served the bloggers were getting to know each other a little better, nine bloggers were called up for a challenge. We were caught off guard! I was thinking to myself “Oh! That explained why there were three treadmills set-up outside the store!”. We were divided in three batches and was tasked to run 500 meters wearing Skechers GO Run, the first one to reach it the goal would bring home his or her own pair of GO Run!


    It was an all out run for all of us and I was lucky enough to be 2secs ahead of my batch and am now a proud owner of a Skechers Women’s GO RUN in Gray!

    A while ago, when I woke up, two words came to mind : GO RUN. And I did.


    “The race does not always go to the swift, but to the ones who keep running.”
                                                    -Anonymous

    WOW! How Did She Lose 10lbs of FAT in Four Weeks?

    Hi Girls! We’re back!
    Remember that one time last year when our PinayFitness Facebook Account  sent out an invite for a FREE MAKEOVER for our readers and friends?
    We are proud to announce that IT WAS A DEFINITE SUCCESS!
    We have documented our program’s progress for you to see that it is indeed doable, as long as you have the determination to do so and plan accordingly
    FIRST WEEK
    ·         Orientation on how will the program be detailed and documented
    ·         Amor was easy to talk to regarding her lifestyle evaluation and very much excited to undergo the program.
    ·         As in a start of any commitment, she was bit hesitant on the exercise expectation if she could finish it.
    ·         She admittedly stated that she does not like running.
    ·         She thought drinking coffee is enough to hydrate her body. Does not drink water (very minimal if she does).
    ·         Shocked with her weight assessment being under obese category despite of her actively involved in bowling
    ·         Diet mind setting. A “Before” Shot was made and measurement to show progress. 
    NAME OF CLIENT
    Amor M/F/46yo
    INITIAL STATS
    Total Body Weight
    150lbs/68.2kg
    Height
    60.5inches/152.4cm
    Body Fat %
    40%
    Lean Wt.
    90lbs/44.53kg
    Fat Wt.
    60lbs/23.6kg
    H2OWt.
    44.5lbs
    TBM
    179.5inches
    Waist to Hip Ratio
    0.79
    BMI
    29.3

    SECOND WEEK
    ·         Food Intake make-over by teaching her to eat wisely.
    ·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts. Making it a habit
          Weekend Core with PinayFitness

    THIRD WEEK
    ·         Food Intake documentation for analysis and assessment.
    ·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
    ·         Weekend Strength with PinayFitness
    FOURTH WEEK
    ·         Food Intake documentation for analysis and assessment.
    ·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
    ·         Weekend Strength and Core with PinayFitness
    ·         Interestingly, Amor had stopped drinking coffee even if we had told her that it’s okey to drink coffee
    ·         She also ate more fruits and vegetables as part of her nutritional intake.
    ·         She’s hyperactive, can you see how happy she is in her “After” shot? 🙂
    ·         After all the time invested, Amor had lost 10 pounds of fat weight, 5.5 inches, and gained 5.8 pounds of lean weight.
    NAME OF CLIENT
    Amor M/F/46yo
    FINAL STATS
    Total Body Weight
    145lbs/66kg
    Height
    60.5inches/152.4cm
    Body Fat %
    34%
    Lean Wt.
    95lbs
    Fat Wt.
    49.4lbs
    H2OWt.
    45.6lbs
    TBM
    174inches
    Waist to Hip Ratio
    0.76
    BMI
    28.4
    During the weekend program, Amor was able to challenge her body in various activities that she hasn’t ventured into before. A definite proof that “What the mind can conceive, the body can achieve!” 
    Kudos to you AMOR! Keep it up and be an inspiration to us all.
    So, girls, what are you waiting for?
    JOIN US!
    *PinayFitness is offering Fitness Programs to fit your needs : be it for that 10K race you have in your calendar, or for you to wear the bathing suit you got as a reward this summer vacation or just simply over all well being. Just email us at pinayfitness(at)gmail(dot)com OR leave a comment.
    We are here to help. Spread the word!
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