CDU Dental Run Prizes Announced

CDU Dental Run PRIZES

10K 

First Prize: P3,000.00,medal,certificate, Transformers rubber shoes
Second Prize: P2,000.00,medal, certificate, Transformers rubber shoes
Third Prize: P1,000.00, medal, certificate, Transformers rubber
Fourth Prize: certificate, Transformers rubber shoes
Fifth Prize: certificate, Transformers rubber shoes

5K 

First prize: P2,000.00, medal certificate, Transformers rubber shoes
Second Prize: P1,500.00, medal,certificate, Transformers rubber shoes
Third Prize: P1,000.00, medal, certificate, Transformers rubber shoes
Fourth Prize: certificate, Transformers rubber shoes
Fifth Prize: certificate, Transformers rubber shoes

3K Prizes (Exclusive for CDUCD Alumni only)
Top 5 Male Category certificate and giveaways
Top 5 Female Category certificate and giveaways

Special Awards
Oldest Runner: Goodyear backpack and umbrella
Youngest Runner: Goodyear backpack and T-shirt
Fun Smile of the Day: Colgate Gift pack
Best in Costume: Goodyear gym bag, T-shirt and keychain

Raffle Prizes
Colgate Toothbrush Goodyear white t-shirt
Colgate Toothpaste Goodyear cap
Colgate Mouthwash Goodyear umbrella
Goodyear Trolley bag Goodyear keychain
Goodyear Gym bag Sunsports basketball
Goodyear backpack Sunsports volleyball
Goodyear buddy bag The Spa at Cebu –GC body massage
Goodyear organizer The Spa at Ceby – GC foot massage
Goodyear cooler bag White Flower Embrocation

Note: At the end of the race each participant will receive snacks from Margie’s Bread House , St. James Mineral Water and RFM Juice products.

 

Congratulations and Good Luck !!!

Congratulations to all the Cebuanos who joined and finished the recent 34th MILO Marathon Manila Eliminations last Sunday. We are all proud of you.

(Cebuano Runners with members of CERC)

To all runners participating in the Energizer night race this Saturday, please run with caution. Parts of the route may lack sufficient lighting and put runners at risk. Unlike our Ungo runs, the Energizer run is a race and the route has not been double checked. Safety is a big concern.

 

Reminders:

1. Wear bright, reflective and visible running gear or apparel.

2. DO NOT Forget to use your blinkers, headlamps or any flashlight you can bring.

3. Keep an eye on road hazards (potholes, rocks, or mud).

4. Run in groups or pairs.

5. ALWAYS practice road safety.

6. Never compromise safety for speed.

I will be in Borbon, Cebu this Saturday to direct a local running race and will not be able to join the Night race. I hope everybody runs safe and enjoy the race. Godspeed.

Running Drills

More and more Cebuanos are getting infected with the running virus. A few ran the MILO Marathon Manila Eliminations last weekend while many are preparing for the MILO Cebu Eliminations this September. Mileage increases. Endurance improves. But are they enough?

Injury-free and pain-free running are dependent on proper running form. Regular training focused on proper form is crucial to every distance runner. 

Running Drills help runners develop or strengthen all muscles involved in running. Coaches often practice drills with runners at least once a week in a track or in a closed flat road with less traffic. Different Drills help correct muscle imbalances and eventually correct your running form. These drills vary depending on which muscle group to target.

These are some of the very crucial running drills common to any running coach. Usually taught during speed training, drills may be used by any runner who wishes to maintain proper form.

1. High Knees. These drills strengthen your hip flexors and stretch you gluts and hamstrings to increase your stride. It also promotes landing or striking with your mid foot/ forefoot during every stride and landing with slightly bent knees.

(Photo from Baldrunner.com)

2. Butt kicks. These drills strengthen your hamstrings and improves knee flexibility used during your heel or ankle lifts. This drill also emphasizes landing with slightly bent knees and striking with your mid foot / forefoot. 

3. Straight leg kicks. This drills strengthen the hip flexors and trains you to land mid foot/ forefoot. It also improves knee joint flexibility.

4. Backward running. When done correctly, this drill strengthens your hamstrings and promotes a longer stride. Note: Never do this drill on the road or on a busy track. Be extra careful to avoid accidents and injury.

  

Do these drills at least once a week together with your interval training and follow with an easy or recovery run the day after. Sore leg muscles are expected. Your form will eventually improve and have stronger knees and legs. 

Pain and injury free running is every runners dream. These drills will bring you a step closer to that dream. Good Luck!!!