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Running Clinic by Pushmore & Puma Malaysia

Yesterday, Puma Malaysia organised a running clinic exclusively for Puma Malaysia Pacers and its running club members. The session was held at PushMore Crossfit Centre and led by PushMore’s very own two lead trainers (their names of which I cannot recall right now, SORRY!).

10003940_10203692923383224_1913910577_nThe gym

1623677_10203692923903237_486873320_nHaving some fun before the session

It starts at 8.30am, which meant that I had to crawl out of bed at an ungodly hour on a Saturday morning all in the name of Puma. Yes, Puma Malaysia, I had to cut short my sleeping time by about 5 hours (at least) to attend this workshop. I cannot say I wasn’t looking forward to it though! I just wasn’t fond of the idea of waking up so early on a weekend.

So anyway, the session started when everyone (more or less) had arrived. Trainer 1 (you will know who Trainer 1 and 2 are in a bit) kicked off the session with an introduction to the Puma running shoe collection.

1654161_10203692929543378_1312704710_nTrainer 1

1011680_10203692974504502_1725517191_n Trainer 2

1898031_10152004887022972_1588345340_nPhoto by PushMore

The Faas and Mobium series. The Puma Faas series is light, efficient and built for speed. Whether you are a fore/mid foot or heel striker, the Faas series offers options for both with a heel-to-toe drop scale ranging from 100 to 1000. If you are a minimalist runner, you would consider the lower end of the scale and vice versa. I’m currently using the Faas 300 V2 and I’m loving every bit of it!

As for the Mobium series, according to Puma, it is a “Running shoe that expands and contracts right along with your foot, without constraints”. It is modelled with the human foot in mind with a high arch. There is also a unique outsole pad that is supposed to model the tarsals of the foot. Its adequate cushioning at the heel makes it suitable for long distance running. Accordingly, mid foot strikers would love the Mobium.

The Pose Running Method

After the introduction to the new range of Puma running shoes, we got to the highlight of the day – learning the Pose running method. The Pose running method is basically running with your feet directly under your body as you fall forward using gravity. By using gravity, as oppose to muscular energy, you are able to thrust forward using the least amount of energy and effort. This ultimately translates to more efficient use of energy. To complete the running cycle, the supporting foot is pulled upwards, instead of pushing it against the ground. This movement should be repeated, again and again……well, until you finish your run.

1098146_10203692934343498_2143407164_nBefore the method was introduced, we did a few laps for them to assess our running

1619359_10203692925303272_752181818_nSerious stuff

So again, to summarise:

The Pose – Standing on the ball of your support foot (with knees slightly bent), the ankles, hips and shoulders should be vertically aligned. When viewed from the side, the other foot should be off the ground, creating the number “4”.

1977133_10203692937743583_1503606276_nOn the balls of your foot

1507753_10203692938743608_1213647428_n The number “4” (close enough)

The Fall – Remember that gravity is your best friend. Work with gravity and allow it to pull you forward.

1619530_10203692945983789_2130704636_nThe Fall

The Pull – Use your muscles to pull the support leg off the ground while allowing the other leg to drop. Remember to pick your heel up.

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Trying it out

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If this method is done correctly, it will improve your running performance while minimising the risk of injury. Trainer 1 also mentioned that we should aim for shorter and quicker strides instead of one big leap. The foot should land under the knee and not in front of it. Also, there should be minimum movement from your upper body, keeping it compact without any swinging.

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Armed with new knowledge, we went outside to practice

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3 by 3

1898021_10203692935023515_1232334268_nGroup run!

Hydration Advice

The next thing on our agenda was on hydration. Here is a quick summary of what was advised:

– Start hydrating a few days before a race

– Drink about 500-600 ml of water 2 hours before a race

– After a race, with every kilogram of weight loss, 800-1500 ml of liquids should be consumed

– Try to drink at every water station

– Only consume sports/energy drinks if you’re running/working out for more than 60 minutes. If not, you’re just expanding your waistline

Running Strength Training:

Due to time constraints, squats were the only strength exercise mentioned. I guess you all know what squats are so I won’t be elaborating on that (maybe in my next post!).

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SQUAT!

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Ass to the Grass babeh!

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A good way to stretch out tight hip muscles

Ok folks, that’s a wrap!

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Thanks to Pushmore and Puma Malaysia for running this running clinic! I had a lot of fun and I’m sure everyone else did too! Cheers to many more workshops ahead!

Keep Running!

Recovery Run

For the first time in a very long time, I brought my friend/colleague along on my run today. Although I prefer to hit the roads alone, I agreed.

I agreed for many reasons and one of it was because I had planned a recovery run. I ran in the ICE charity run 2 days ago with considerable effort. It was evident that my body was screaming for rest as it was showing signs of aches and soreness. Pacing a friend would be a great way to ensure that I don’t go at my usual pace which would ruin my recovery run.

We jogged, brisk walked and did some uphill sprints. As I was running well below my efforts, I had enough energy to gab away throughout the run. I gave her some running tips and pointed out all my oddball neighbours. I had a lot of fun! I came back feeling refreshed.

1924444_10152300796521388_256082866_nSTRETCH!

Scheduling in time for recovery is just as crucial as planning your training/workouts. You have to recover enough to be able to nail your workouts again day after day. The body needs time to return back to “normal” after intense sessions of physical stress.

Recovery rates and recovery strategies are tailored to each individual and their workouts. People often get confused as to which recovery strategy works best – Massages? Stretching? More sleep? Foam rolling? Ice baths? That, you have to discover on your own. You can opt to try all of them and see which one works out the best for you. It is all about trial and error. Sometimes you get it right and sometimes you don’t. So learn from those times when you have failed.

 

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…for the body

A runner’s body is never at rest. On off days, it is busy breaking down, repairing, refuelling and recovering. So, I’m glad I did this today because I know that my body really needed a break. I have to admit, I’m a little addicted to the endorphins that come with running. I like to complete my runs, even when I know my body has reached its limits. I’m not crazy; its just obsessive compulsive behaviour, really.

QOTD:

Knowing when to stop running for a day or a week, isn’t easy for many runners, but understanding that it will enhance performance in the long term comes with maturity. ~Alberto Salazar

Tis’ the season to be EATING!

It’s that time of the year again! Christmas and New Year celebrations are rolling in! When you think of these festivities, you’d think of your loved ones and of course, FOOD (the best part!)! There’s something so comforting and warm about being surrounded by your loved ones while enjoying a home-cooked meal.

EAT LOVE

Once you hit the relaxed and stress free mode, you tend to want to indulge in all the glorious foods that this season has to offer and break free from your healthy habits. You tell yourself that you’ll “get back on track” once the holiday season comes to an end. I usually fall into this trap. I tell myself that I’ll indulge NOW, and work twice as hard LATER. Well, that usually never happens. And if you’re living in Malaysia, festivities occur all year round. There is always a reason or season to be stuffing your face. Chinese New Year, Mooncake Festival… not to mention taking advantage of our multiracial culture by riding on other celebrations such as Hari Raya and Deepavali!

You may tell yourself that its only 1 pound of weight gained over the festive season, but 1 pound times 3-5 seasons a year adds up and you could be gaining a lot of weight over a few years.

What’s the harm you say? According to an article in the Nutrition Journal, it is difficult to lose the weight gained during the Holiday Season, even if it’s just 1 pound. This retained weight gain could have potential long-term health consequences. It is also important to note that this is a factor which contributes to adult obesity.

SISTER LOVE 2

Obesity? SAY WHAT?!

We all know that the key to enjoying holiday treats without the extra pounds is portion control. The problem lies in executing what we already know (portion control!) when temptations are right before our eyes. The next question would be: does this even apply to us runners? What better way to clear all speculations than to experiment with your own body. Studies and scientific research will give you many different views and answers, some saying that you may gain weight and some saying that you may not.

So, the best way is to be your own lab rat. For me, I find that when I over-indulge for just over one week while still continuing my weekly mileage, I’m pretty much immune to the unsightly tummy bulge. Of course, if you plan to continue at this rate without doubling your weekly mileage, you’ll be in for a surprise at the end of the holiday season!

SILLY PEOPLE!

Portion Control. Hmmmm…

 I came up with a few tips on how to not go overboard during this festive season! I am sharing what has worked for me but they may or may not work for you. At the end of the day, it is not what we know or don’t know. Rather, it is whether or not we are willing to and determined enough to avoid temptation.

  1. Put in that workout! This one is obvious and full proof against holiday weight gain. I know it is hard. I’ve been there. Quick tip: GET IT DONE FIRST THING IN THE MORNING! Get it over and done with and out of the way. That way, you’re free to help out around the kitchen or do your last minute shopping or maybe just spend quality time with your loved ones.
  2. Pace yourself. If you know that you’ll be attending a party that night, avoid heavy meals and unnecessary snacking throughout the day. The point is to eat light and not starve yourself.
  3. Doubling up! If you want to eat and not gain weight, you have to put in the work. Try doubling your workouts one month before the holiday season or slowly increase the intensity of each workout to burn off the excess fat. Come holiday season, you’ll be lean and mean to stuff your face with food. I’m kidding. You’ll just feel less guilty because you know you’ve worked your butt off for it.
  4. WATER WATER WATER! I cannot stress this enough. Hydration is so important! We tend to mistake thirst for hunger. And this is true because I have experienced this myself. Also, when we’re dehydrated, fatigue sinks in. And when that happens, we look for FOOD! Always keep a water bottle with you. STAY HYDRATED!
  5. Reflect. Think back on all those hours, blood, sweat and tears that you put yourself through. Waking up early in the morning when you’d rather be sleeping just to put in that run. Think about how far you’ve come on your journey. This should give you enough will power to say NO to over eating. Well, if it doesn’t then I don’t think you’re working hard enough! (HAHA!)
  6. The main focus. The focus during these festive seasons should be on your family and friends. This is the one time when family and friends from all over the world gather together. Use this time to catch up with them instead of stuffing yourself silly. Opportunities like these don’t come very often!
  7. Choose wisely. Always start off with fiber rich foods: fruits and vegetables! This would leave you feeling partially full. Decide on what you want to eat. If you want to spend your calories on that slice of cake that you’ve been eyeing on, then cut back on your mains.
  8. Maintenance. The goal for the holiday season should be focused on maintaining instead of losing or gaining. Rest well, eat well and run consistently. Put your weight loss goals on hold and don’t miss out on the holiday treats!
  9. It is OKAY to indulge. If you slip up, forgive yourself and move on. Don’t beat yourself up. Try eating a healthier meal the next day and slowly get back on track. You can do it!

SISTERLY LOVE

Ahhhh. NOM NOM NOM!

So there you go! I’m still cracking my head to come up with a 10th tip. Just to make things even. I’m OCD like that. When I eventually come up with one, I’ll add it in. Any ideas?

Till then, BLESSED CHRISTMAS AND HAPPY NEW YEAR GUYS!

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