Check RUNCHECK

Organizing a quality foot race is not an easy task. Responsible organizers must be sensitive to the needs of every participant and must be open to comments and suggestions for them to be able to deliver a good race.

(Cebu Executive Runners Club)

The 2010 Cebu City Marathon (CCM) was one of the best races in Cebu and the rest of the Philippines. It was praised by many runners and was even labeled as a "Gold Standard" for all races in the Philippines. Runners from all parts of the country as well as abroad came to Cebu City to run and witness the beauty of our City. They all said it was the best and most memorable race they've experienced. Organized by the Cebu Executive Runners Club (CERC), the Cebu City Marathon was a result of the each member's passion to run and carry out a good race.

Runners do not always make good organizers. This is not the case with RUNCHECK. "To organize a quality race with guaranteed fun" is their goal. Composed of Kenneth Casquejo and Annie Neric, both CERC members, RUNCHECK has been successful in achieving this goal. With the success of their flagship run held last April 11, 2010, RUNCHECK made it clear during the Pinay in Action (PIA) Run that they mean business.

(Annie, Sen. Pia and Kenneth during the PIA Run Presscon)

They started out as friends from the same running club and ran marathons together. They trained with other CERC members and helped organize the Cebu City Marathon.  It was from that experience that Annie thought of organizing quality races in Cebu together with Kenneth. With full support from their spouses, RUNCHECK was formed.

 RUNCHECK. We RUN. We RACE. We ORGANIZE.

Clean and abundant water served from marshals wearing gloves, motorists warned by  visible road signs and festive race venues are some of the good qualities every RUNCHECK race boasts. With RUNCHECK races scheduled every month or more, rest assured Cebu Races will be better and more enjoyable.

How to Run Uphill and Downhill

Races starting at Ayala Center Cebu and SM City Cebu frequently take the route passing thru JY Square Mall to Jones Avenue and Back. That's one of the toughest route to run in Cebu since the course is uphill at the first and 3rd quarter of the race. Also, races in Mandaue City and Lapu-Lapu City usually include either the Marcelo-Fernan Bridge or the Newly opened Cansaga Bay Bridge and is also an uphill-downhill course.

Running elevations is not the same as running in flat courses. Energy expenditure is higher since our thigh muscles have to consume more energy while running uphill and it has to prevent us from falling when running downhill. Our legs tire earlier compared to our training runs in Abellance Sports Complex. This is not always the case.

ChiRunning figured ways to ease our run with elevations. Aimed to minimize energy expenditure, prevent injury and improve your running form, ChiRunning helped me improve my runs. I learned its techniques during the ChiRunning Clinic held at Waterfront Lahug  last March and was conducted by a renowned ChiRunning Instructor, Lit Onrubia. He taught a small group of runners on the efficiency and benefits of ChiRunning.

I have constantly shared the things I learned during the clinic to friends whom I trained or helped improve their runs. I hope my ChiRunning Instructor don't mind me sharing this with all Cebuanos for FREE.

RUNNING FORM (FLAT COURSE)

1. Slight Lean Forward

2. Arms flexed at the side with normal swing forward and back

3. Shoulders and hands relaxed

4. Core muscles engaged

5. Normal relaxed stride length (DO NOT OVERSTRIDE)

6. Cadence at approximately 88 steps/min

RUNNING UPHILL

1. Increase Lean forward to more than usual 

2. Arm swing more to the front than back

3. Shorten Stride length

4. Increase Cadence

5. Shoulders and hands relaxed

6. Core muscles engaged

RUNNING DOWNHILL

1. Slight Lean Forward (Same as FLAT COURSE)

2. Arms normal swing forward and back but faster to compensate for faster cadence (Same as FLAT COURSE)

3. Shoulders and hands relaxed

4. Core muscles engaged

5. Normal relaxed stride length (DO NOT OVERSTRIDE)

6. Increase Cadence (to prevent falling)

If properly executed, these ChiRunning techniques will be able to help you conserve energy during runs and will reduce the risk for pain or injury. Proper Training is the Key. Efficient and Pain-free Running is our Goal. 

 

I love my TOENAILS

I am lucky. Three years running and still no dead toenails. Friends frequently complain that even short runs cause discomfort on their toes and later damage their toenails. The nails later darken and deform.

Runners sometimes neglect the fact that dead toenails are also running injuries. They are preventable. Here are some tips to avoid this injury.

1. Avoid tight fitting shoes. Running shoes size should at least be an inch from the tip of the longest toe. An easy way of checking is to place your thumb at the tip of your longest toe and check for enough space. Your toes should be freely moving and the space should not feel constricting. Shoes with a large toe box include the Nike LunarGlides and the Newtons.

2. Wear proper socks. They should feel comfortable as well as dry. Thin running socks are better than thick cotton socks as the latter retains moisture thus are more prone to blisters and trauma.

3. Make sure your toes do not contact the tip of the shoe when you are running. Repititive stress on the tips of the toes and nails can cause injury, blisters and chafing.

4. Make sure your feet do not move inside your shoes when running. This causes friction at the sole and sides of the shoes.

5. Avoid tying your shoe laces too tight. This can decrease blood flow to your foot thus predisposing it to injury.

6. Cut your toenails short. 

Be conscious when you run and listen to your body. Pain is a signal that something is wrong and needs attention. Correct these faults. If symptoms or pain persist, STOP and avoid further injury.