Running injuries are notoriously tricky to diagnose, says Charlie Merrill, a physical therapist at Alta Physical & Complementary Therapies in Boulder, Colorado, and a runner himself. Most injuries result from overuse, rather than sudden trauma, and without a single, obvious trigger, it can prove difficult to correctly pinpoint the pain’s source. “Many running injuries stem from a different area than where they hurt,” Merrill says. Runners who don’t seek medical help may misdiagnose their injuries, as did Lamboy. And even some practitioners can have a hard time identifying the cause of your pain, especially if they don’t typically treat athletes, or if you don’t detail your training. These four common runners’ maladies may–or may not–be what they seem. Discuss the possibilities with your health-care provider.

What hurts? Shins You think: Shinsplints But it could be: A Stress Fracture The Difference: The pain strikes the same lower-leg area. However, shinsplints pain lessens as you warm up, while stress-fracture pain continues through the end of a run, says John DiFiori, M.D., team physician at UCLA. Stress-fracture pain often feels deep and radiates over a wide area, and weight-bearing activities increase the discomfort, says Clint Verran, a 2:14-marathoner and physical therapist in Lake Orion, Michigan. “If you’re unsure, or if symptoms don’t go away in three weeks, get a bone scan to rule out a stress fracture,” Verran says.

What hurts? Knees You think: “Runner’s Knee” But it could be: Iliotibial Band Syndrome The Difference: The iliotibial band (ITB) is connective tissue that runs from your hip to your knee. “A tight IT band can cause friction along the outside of your knee, which is why it feels like a knee problem,” Verran says. “I’ve seen people get surgery for a meniscus tear and the doctor gets in there and realizes there’s no tear.” If it’s ITB syndrome, then running downhill, lengthening your stride, and keeping your knee in a bent position for extended periods will exacerbate your symptoms. Stretching to loosen the band can help resolve the problem.

What hurts? Lower Back You think: Back Injury But it could be: A Piriformis Strain The Difference: “The piriformis muscle is deep in the hip region, next to the sciatic nerve,” Verran says. “If it becomes strained and goes into spasm, it can mimic a lower-back injury.” Often piriformis strains happen when you’re putting in a lot of mileage on hard surfaces. The pain usually centers around the gluteal region and gets worse with prolonged sitting. A doctor or physical therapist can differentiate between sciatica and piriformis syndrome by stretching your piriformis muscle and conducting range-of-motion tests. The good news: Piriformis injuries tend to respond well to physical therapy.

What hurts? Sinuses, neck, random body parts You think: A persistent cold or a few nagging injuries But it could be: Overtraining Syndrome The Difference: Push your body beyond its ability to recover, and it will start to break down, a phenomena that exercise physiologists call overtraining syndrome. The problem is that every runner’s body has its own breaking point, and the warning signs are easy to brush aside. Look for a cascading effect, says Kristen Dieffenbach, Ph.D., an exercise scientist and athletic coaching education professor at West Virginia University. “It’s a chain of events,” she says. “You had one thing and now it’s two and then three.” Overtraining actually results from too little recovery, which can happen even at low mileage. “You’re run down, so you keep getting colds and little aches and pains,” Dieffenbach says. Other symptoms include moodiness, depression, a dip in performance, trouble sleeping, and persistent fatigue. The cure: rest and recovery.

Hope this helps guys!

Source: Runners world

One of the primary ways to improve your running technique is through form drills. Form drills are easy to do and don’t take a lot of time, but they’re often overlooked, forgotten or ignored when a workout is completed. Taking an extra 5 to 15 minutes to do form drills a several times per week can make you more fluid, more efficient and even faster for both short and long distances.

Most drills take the aspects of good form — a compact arm swing, soft footstrikes with the midfoot under your center of mass, quick leg turnover, an upright posture with a slight forward lean at the ankles — and accentuate it in a repetitive motion that trains the body to be comfortable with that movement during your regular running mechanics. Some drills are aimed at building smaller muscles (such as the intrinsic group and lumbrical group in the foot), while others help your neuromuscular system fire quicker.

Do one set of each drill three to five times per week. You can do the drills before or after your regular workout, but doing them after a workout can be especially helpful in loosening muscular tightness brought on during your run.

1) Run in Place

This sounds simple, and it is, but it requires an adherence to good form in a semi-stationary setting while varying your cadence from high to very high. If you’re following the aspects of good form, you should be moving forward slightly because your momentum and a slight lean from the ankles will carry you forward. While you’re doing this drill, think about each element individually — a compact and consistent arm swing, light, mostly flat, midfoot/forefoot footstrikes, a steady but relaxed head, jaw, neck, shoulders and torso — and how each plays into the bigger picture of your running form. This drill is especially effective in teaching your body to increase leg cadence (optimally to 180 steps per minute) and learning how to lift your leg to start a stride instead of pushing off. Do three 15-second sessions per set.

2) Jump Rope

Jumping rope is simple, but as a drill it’s not going to help your running unless you’re doing it right. Jumping rope can instill the soft, midfoot/forefoot landings we aim for while running. Your body will naturally not let you land on your heel — especially if you’re jumping rope barefoot — because landing on your heels would inflict too much force on the bones, muscles and other tissue in your heels, ankles and legs. It can also emphasize elastic recoil, as your heel settles on the ground before a new stride begins. Jumping rope also reinforces the notion that a new stride should begin by lifting your leg instead of pushing off. As you jump off the ground, focus on lightly lifting your feet off the ground instead of forcefully pushing off the ground. Alter your tempo between slow, medium and fast speeds, all while concentrating on the tenets of good running form. Each set should be 15-20 seconds in duration.

3) High Knees

Running in place with high knees is another drill that accentuates lifting your foot off the ground instead forcefully pushing off to begin a new stride. This is essentially jogging in place, alternately lifting your knees to a 90-degree angle with your thighs parallel to the ground. As with the jog in place drill, your slight forward lean and the momentum gained in this drill will gradually move you forward. Be sure to focus on soft, run midfoot and forefoot footstrikes, using your core to lower your leg down slowly instead of letting it crash to the ground. This drill requires and also helps instill a compact and consistent arm swing, even though your arms might cycle slightly slower to coincide with the longer hang time of your legs. The motion of your arms will actually help you lift a foot off the ground to start a new stride and keep you balanced. (Briefly try this drill with your arms stationary at your sides and you’ll find yourself forcefully pushing your feet off the ground and you’ll have a more difficult time keeping balanced.) Keep your torso, head and shoulders relaxed and fairly still during this drill and avoid too much vertical oscillation with your center of mass. Each set should consist of 20 high-knee thrusts or 10 elevations of each knee.

4) Butt Kicks

Butt Kicks accentuate the recovery portion of the running gait phase. Instead of using your hamstring to lift your leg off the ground, think about alternately flicking your lower leg backward with the use of your quadriceps and hamstring muscles then dropping it back down to the ground under the center of your mass. The movement should be quick and pronounced but relaxed so that you’re able to return your foot to the ground softly at the midfoot. As with High Knees, a compact and consistent arm swing is crucial to keeping your balance and maintaining a high cadence. Each set should consist of 20 butt kick strides or 10 elevations of each leg.

5) Skipping 1 – Quick Skip

The goal of this drill is to quicken the timing of your neuromuscular system so you can increase your running cadence to 180 steps per minute or slightly faster. As you quickly pick up one leg off the ground with the start of a stride, the other foot skips off the ground with two small and quick hops before the legs alternate. There is a staccato sensation to this drill when it’s done correctly, but the more you practice it the easier you’ll fall into a consistent rhythm. A compact and very quick arm swing is crucial to keeping your balance and maintaining a high cadence. Each set should consist of about 15 to 20 seconds of skipping.

6) Skipping 2 – Slow Skip

Unlike the previous drill, this is a slow-action skipping drill that accentuates the high knee action of the lifted leg during a running stride. With this drill, you’ll practice lifting your leg off the ground to being a new stride instead of pushing off the ground. To extend the duration of the lifted leg in the air, you’ll skip with the opposite foot. The rhythm of this drill will also have a staccato effect, but it will be much slower in nature. A compact, slow arm swing will keep your balance and allow you to maintain a high cadence. Each set should consist of about 15 to 20 seconds of skipping.

7) Donkey Kicks

It seems like a silly name, but it looks just like it sounds like. Begin with a straight, slightly forward-leaning posture, a compact arm swing, level hips and flexed ankles and knees of the athletic “ready” position. Pull one leg backwards as if you’re kicking something behind you. While balancing on the midfoot area of the stationary leg, repeatedly pull the kicking leg backward, then allowing it to recoil forward. This drill accentuates good hip extension and teaches your body to make footstrikes under your center of mass. Do 10 kicks with each leg per set.

Arm Pull Backs

This drill accentuates the proper motion of the arms during the gait cycle by highlighting the posterior portion of the compact arm swing. Begin with a level head and shoulders, keeping a straight spine with a slightly forward-leaning posture between the chin and hips. Alternate pushing your arms backwards as they are held at 90 degrees (or less). The key is keeping your arms swinging in a plane parallel to your torso and not rotating your body to assist the movement. Do a total of 20 alternating pull backs per set, 10 with each side.

Delos Santos finished the race in 1:26.02 more than 2 minutes ahead of the 3rd placer. She showed guts and determination to come from 4th place and finish ahead of two Kenyans and a German. It was a spectacular performance for Delos Santos considering the advantage of the 1st and 3rd placers who had pacers assisting them.

“I ran a well even if I was stranded in the water stations because of so many runners. Unlike the others who had pacers I ran on my own and had to get water for myself.” Delos Santos said.

Delos Santos left Cebu Thursday night then took a connecting flight to Kuala Lumpur with Renze Banawa of Newton Philippines and Jamie Pizarro, from thebullrunner.com.

One of those who took notice of Delos Santos was Toby Claudio, the founder RUNNR. He first met Delos Santos in Cebu in November last year. Soon after she was taken on by Newton Running as the shoe brands’ first sponsored athlete in the Philippines.

On June 11, which happened to be the 23rd birthday of Delos Santos, Claudio called her from Manila to break the news that RUNNR will be sponsoring her entry and travel expenses to the Kuala Lumpur Marathon.

Upon learning of Delos Santos’ podium finish this morning, Claudio said, “We are so proud of her . She’s a rare talent and we’re just thrilled that she did this well in her first big international race. Despite her young age she she has such a great attitude and work ethic We’re hoping this is just the first of many international victories for her and Philippine runners.”

Sherwin Managil, coach and trainer of Delos Santos felt that the 21k category is best suited for his ward. “When I was asked if Grace is ready to run the distance, I told them she’s ready. The half marathon is Grace’s favorite event.”

Delos Santos who hails from Zamboanga first came to Cebu in 2009 and won the Sinulog Half-Marathon in 1:27:00 breaking the record of Liezl Gitaurelas, the 2008 winner, by one minute.

From then on, Delos Santos had won almost all races in Cebu. Her latest conquest was the 10th DyAB Kapamilya Run last June 13 where she topped the 10k women’s division in 59:28.58 or almost five minutes ahead of her closest rivals.

Her most notable run of the year was the Great Lapu-Lapu Run where she topped the women’s 21k division thereby earning a berth in the Standard Chartered Hong Kong Marathon next year.

When Delos Santos fielded the call from Claudio, she first hesitated because she was committed to run in another run in Manila the same weekend.

Delos Santos relented, however, and agreed.

The rest, as they say is history.

Newton Running, the world’s top brand of running footwear, unveils the Asian Dream Race Promo! This special promo offers runners a chance to win 1 of 7 race entries to the Standard Chartered Kuala Lumpur Marathon on June 27, 2010 at Malaysia. The Standard Chartered Kuala Lumpur Marathon 2010 is one of the biggest running events in Southeast Asia that will bring many running enthusiasts from all over the world to the Malaysian capital.

For every purchase of Newton Running in cash or through a Standard Chartered credit card, the buyer is entitled to one (1) raffle coupon that will qualify as one (1) entry.  Customers should fill out the coupon and drop it in designated drop boxes in Runnr stores or in selected Toby’s Sports outlets.  Deadline of submission of entries is on May 31, 2010.   Winners will be drawn on June 3, 2010, and prizes can be claimed at the store where they bought their Newton Running shoes.  Promo period is from May 14 to 31, 2010.  More entries submitted will entitle the customer to more chances of winning.

Participating Newton Running products are Gravity, Motion, Sir Isaac and Lady Isaac, and Motion All Weather.

For more details on Newton’s Asian Dream Race Promo

log on to or contact their head office at 642-4414 to 15. www.runnr.com.ph, www.tobys.com You may also check out the RUNNR and Newton social networking sites on face book thru www.facebook.com/RUNNRphils and www. facebook.com/newtonrunningphils.

Clinic will be held on March 5 & 6 at the Active Zone of Ayala Center Cebu. For complete details on the clinic, see below schedule and topics to be discussed.

RUNNR Academy will hold two sessions so those who can’t make it on Friday can still catch the 2nd class on Saturday.

CLINIC SCHEDULE:
Class 1 – March 5 , 6-8 pm
Class 2 – March 6, 1-3 pm

TOPICS:
Common running errors in recreational runners
Attributes of Elite Runners
Running posture: landing/foot strike and push off
Running tools, drills and skills
Formula for speed

Arland Macasieb
Exercise Physiologist , M.A. in Exercise Science Montclair State University
Two-time Southeast Asian Games Bronze Medalist – Triathlon (2005, 2007)
Three-time Philippine National Triathlon Champion (2001, 2005, 2006)
Six-time Ironman Finisher

“We are very excited about the arrival of the Sir Isaac and Lady Isaac,” states Newton’s co-founder, Danny Abshire. “These shoes feature the proven, patented technology found in our performance line and incorporate a footprint geometry that provides a smoother transition for those seeking to run more naturally, efficiently and injury-free.”

The Isaac guidance trainers both feature a highly breathable closed mesh upper with lightweight ergonomic support strapping, metatarsal stretch panels and slip-proof laces. The midsole features second-generation Action/Reaction Technology™ in both the forefoot and the heel as well as a unique midfoot/rearfoot support chassis for added stability. The outsole features durable, high-grip actuator lugs, increased toe spring, high-wear carbon rubber with traction tread and an enhanced heel bevel to aid in transition to a natural running gait. The Sir Isaac weighs 10.9 ounces (men’’s size 9) and the Lady Isaac weighs in at 8.9 ounces (women’’s size 7).

Staying true to Newton Running’s green commitment, the Sir Isaac and Lady Isaac feature 100 percent recycled laces, webbing and insole topsheets, 10% recycled outsole rubber and 100 percent recycled shoeboxes and packaging.

Price: P7,450.

TOPICS:

HEART RATE TRAINING FOR RUNNING

BY: Adrian Mok

• Running at the right intensity to improve performance
• Pairing training goals with the right target heart rate zone

OPTIMAL RUNNING TECHNIQUE

BY: Arland Macasieb

• Common running errors in recreational runners
• Attributes of Elite Runners
• Running posture: landing/foot strike and push off
• Running tools, drills and skills
• Formula for speed

Know more about the speakers:

Adrian Mok

• 2008 ALPS Marathon Contender
• Singapore Representative, Ironman World Championship (2004, Hawaii)
• 2002 ECO Challenge in FIJI, Japan, known as one of the toughest races on earth
• Six-time Marathon Finisher

Arland Macasieb

• Exercise Physiologist , M.A. in Exercise Science Montclair State University
• Two-time Southeast Asian Games Bronze Medalist – Triathlon (2005, 2007)
• Three-time Philippine National Triathlon Champion (2001, 2005, 2006)
• Six-time Ironman Finisher

To register, send your name, birthdate and mobile number to Lawrence.navarro@runnr.com.ph. Kindly wait for confirmation regarding your registration. Fifty slots only, FIRST COME FIRST SERVE. See you on Aug 26!

Grand Opening Address – By RUNNR Founder, Toby Claudio (July 17, 2009)

Running changes peoples’ lives. It changed mine and it will change yours.

In behalf of the whole Toby’s organization we’d like to thank you for coming over despite the rains.

Tonight is a culmination of many months of hard work from a lot of passionate people. And we’re all passionate about one thing.

Getting you to run better.

Why running? Take a minute to check out our RUNNR Facebook wall and you’ll find exactly 283 different reasons.

There, in just a span of 1 week, that many people have shared their reasons for running. Almost every one of them is worth reading and some are very meaningful …. One of my favorites is from a Ms. Cherry Paraz who posted on our wall and i quote:

“My dead toenails will grow back, but I may never recover the heart that I lost to running.”

Dead toenails aside, there are a lot of us here like Cherry, who have fallen head over heels in love with Running.

There’s another post on the wall from Alyssa Lim that says: “With each step we become a better version of ourselves.”

Elmar Agdamag shared that “Running for me is a bad habit buster. When i started running seriously i finally stopped smoking and drinking.”

We all have different reasons for running. But we’ve all found out the same thing - RUNNING makes you feel good.

But you might ask, if it’s so great, why isn’t everyone doing it?

And the answer is simple, Running isn’t easy. The repeated stress your body takes while running can cause all sorts of ACHES, PAINS and INJURIES. Especially when you don’t have the correct form and the right running gear.

That’s why we came up with RUNNR.

Because WE CAN ALL BE GREAT RUNNERS. All it takes is a little help.

And RUNNR is here to give just that.

1. We’ll help you understand your specific needs based on your foot type and find you the precise shoe that works best for you.
2. We can help correct your form so you run better and with less pain.
3. And we offer you the best running gear from around the world that will allow you to run faster and further than you ever thought possible

But more than anything else, we want to help you discover exactly what our hundreds of Facebook friends already know.

Running will change you for the better. And like all of us, who have already discovered the joy of running… you will never be the same again.

So in behalf of the whole Toby’s organization, we welcome you to RUNNR, where we promise to help you go beyond your best and DEFY YOUR LIMITS.

Thank you and enjoy your run.

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.

Visit us now at Bldg B3, Bonifacio High Street.