Sumo Runners

Runners dressed in inflatable Sumo costumes take part in a charity 5km Run at Battersea Park in London 19 June 2010. Organisers claimed a new World Record for a mass Sumo suit gathering at the annual event. REUTERS

What is "Pronation"?

Understanding your personal pronation type is crucial to choosing the proper running shoes. If you have a normal arch, you're likely a normal pronator, meaning you'll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.

Normal Pronation
The outside part of the heel makes initial contact with the ground. The foot "rolls" inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called "pronation," and it's critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Overpronation
As with the "normal pronation" sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called "overpronation." This means the foot and ankle have problems stabilizing the body, and shock isn't absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.

 

Underpronation

Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot. Credit - Runner's World

Learn Your Foot Type

A simple wet test can tell you if you have flat or high arches, and how to choose your running shoes accordingly.

You can go a long way toward discovering what you need in a running shoe by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the "wet test," below.

1) Pour a thin layer of water into a shallow pan

2) Wet the sole of your foot.

3) Step onto a shopping bag or a blank piece of heavy paper.

4) Step off and look down

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this "pronation" absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch If you see almost your entire footprint, you have a flat foot, which means you're probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive "posts" to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you're likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It's vital that an underpronator's shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

^Credit - Runner's World

Standard Chartered Bangkok Marathon 2013

Date: Sunday, 17 November 2013
Venue: Bangkok, Thailand
Categories:
Full-Marathon
Half-Marathon
10KM
4.5KM
1.5KM
Website: www.bkkmarathon.com/eng/

Selfishness and Krakens

^ Credit: http://theoatmeal.com/comics/running3

Quote of the day [20.08.13]

How to Cool Down After Running and Racing

It depends on the length and intensity of your effort.

A solid cooldown ritual after your training runs and races is just as important to your performance and recovery as the warmup. Where the warmup prepares you for the upcoming workout, the cooldown eases your body back into reality and prepares you for the next workout.

By cutting these two bookends short or avoiding them completely, you're missing out on an easy-to-earn avenue to progress.

Walking postrun efficiently transitions blood from the working muscles to the resting flow patterns. Stopping abruptly after runs encourages blood pooling and can cause dizziness. Walking a few minutes postrun is the minimalist cooldown if you run out of time, and if you're looking to reap even more benefits, consider tailoring the cooldown routine to the type of workout or race. Here are a few ways to go about easily doing this:

• Easy Effort Run—Cooldown Routine:
  • 3-5 minutes of brisk then gentle walking—think of exiting off the expressway, and transition from running to brisk walking to easy effort walking.
  • (Optional) 5-10 minutes - Perform form drills for form, strength, and mobility.
  • 5-10 minutes - Perform total body flexibility (foam rolling, stretches)
     

• Quality Run (hard effort)—Cooldown Routine:
  • 5-10 minutes of easy effort running or run-walking after your tempo, speed, or other quality running.
  • 3-5 minutes of brisk to then gentle walking.
  • 5-10 minutes of total body stretching (include foam rolling in the warmup routine or 2-6 hours after hard workouts).
     

• Long Run Cooldown Routine:
  • 10 minutes of easy effort walking.
  • 5-10 minutes - cold water bath, shower, garden hose, river or lake soak.
  • 5-10 minutes in Yoga Pose "Legs Up on the Wall" or "Viparita Karani" (see #6 Leg Drop Pose in this video). You can perform this on the floor, on the ground in the shade of a tree, and in bed. It refreshes circulation, gently stretches the legs, and is a great way to reflect on your long run.
  • Wait 2-6 hours after a long run finish for stretching, massage, or self-massage (foam roll).  This allows your body (muscles) time to replenish fluids, energy and recover from the demands of the long run, which makes for more optimal timing to stretch and release tight muscles.
     

• Race Day Cooldown Routine:
  • 5-10K races --> 10 minutes of easy effort running or run-walking followed by 5-minutes of easy effort walking.
  • Half-full marathon+ races --> 10 minutes of easy effort walking.
  • 5-10 minutes - cold water bath, shower, garden hose, river or lake soak to reduce swelling.
  • 5-10 minutes in Yoga Pose "Legs Up on the Wall" or "Viparita Karani."
• 2-6 hours post long run finish - total body stretching and foam rolling.
• 24-48 hours post long distance race - massage.

^Credit: Runner's World

The Feeding

#Credit - theoatmeal.com/comics/running2

Quote of the day [14.08.13]

Usain "Lightning" Bolt

Jamaica's Usain Bolt wins the 100m  final at the World Championships as lightning flashes over the stadium. Photograph: Olivier Morin/AFP/Getty Images

It is an image that is almost certain never to be repeated, but the photographer who pictured Usain Bolt winning 100m gold to a backdrop of purple lightning has downplayed his role in the headline-making shot.

Olivier Morin, a Agence France Presse (AFP) photographer, said he gave himself credit for "one percent" of the picture that travelled across the globe within seconds of Bolt crossing the line at the Moscow World Athletics Championships on Sunday night.

"It's of course the lightning that makes the photo, because we're talking about Usain Bolt here. Without the flash in the sky, it wouldn't really be anything that special. I knew it was a good shot, but I didn't anticipate the amount of reaction it would get," said Morin.

"This was, I think, a once-in-a-lifetime moment. In my 25 years as a photographer, I've never had an uncontrollable external element make a photo like this, and I imagine if I tried again for a similar result for the next 50 years, it wouldn't happen again. So, I only really give myself credit for one percent of this picture."

Morin admitted that he initially missed the sharp lightning bolt when he viewed a thumbnail of his photograph. Two of the four that showed the purple bolt were unusable, he said, but the other pair made him realise that he had "gotten 'the' shot".

He wrote on AFP's correspondents' blog: "Let's be honest: the only things I was able to control were the framing of the shot and when to hit the remote-controlled trigger.

"The flash of lightning – well, of course that can't be planned, even if the stormy sky had been rumbling for 20 minutes and all of us photographers were trying to capture a lightning bolt."

Sundown Ultramarathon 2013

Date: Saturday, 14 September 2013
Venue: Singapore (further details will be announced later)
Categories:
100KM
100KM (Team of 2)
100KM (Team of 4)
Website: www.sundownmarathon.com
Facebook: www.facebook.com/SundownMarathonSG

Running Form

Penang Bridge International Marathon 2013

Date: Sunday, 17 November 2013
Venue: Penang Bridge, Penang, Malaysia
Starting Times:
Full-Marathon - 2.00am
Half-Marathon - 3.00am
10KM - 6.00am
Fun Run - 7.00am
Website: www.penangmarathon.gov.my/
Facebook: www.facebook.com/penangbridgemarathon
Registration: www.penangmarathon.gov.my/pbimsystem/register.php?event=TkF3RT1CPTI=

Strongest citizen runner in history

Haile Gebrselassie with Yuki Kawauchi

He has no coach, no sponsor and works five days a week as a school clerk, but that won’t stop Japanese marathon runner Yuki Kawauchi from racing with the best at the world athletics championships, which start Saturday in Moscow.

Dubbed the “strongest citizen runner in history,” Kawauchi squeezes races into his weekends, traveling at home and overseas before returning to work every Monday.

In doing so the 26-year-old has become a cult hero in marathon-mad Japan. “I want to show that you can compete at the world level even if you have a job like I do,” he told a recent gathering of reporters.

Kawauchi’s unusual success story has helped fuel the nation’s ever-intensifying enthusiasm for running, which saw a spike in 2011 after the earthquake and tsunami disaster prompted many to improve their fitness in preparation for emergencies.

“I will run straight and steady, aiming for a spot in the top six,” Kawauchi said of competing in the world men’s marathon in Moscow on Aug 17.

His target may sound modest. But Japanese men have been without a world-class marathon medal since Tsuyoshi Ogata brought home bronze from the 2005 world athletics championships. Japanese women have done much better, winning the 2000 and 2004 Olympic golds through Naoko Takahashi and Mizuki Noguchi while bagging five non-gold world medals since 2001.

Despite having little time to spare between his full-time administrative job at a school in Saitama, north of Tokyo, Kawauchi has run in 22 long-distance events so far this year, which is a lot compared to most elite runners.

These include six full marathons, 10 half-marathons and a 50-kilometer “ultramarathon” in June, in which he collapsed with heat stroke.

Having finished 18th in his world championship debut in 2011, he failed to qualify for last year’s London Olympics. But in March he set a personal best of 2:08:14 at the Seoul Marathon where he finished fourth.

Kawauchi, who reportedly spends a quarter of his salary on racing, has won 10 marathons since his first in 2009, completing the last nine of those victories in a year.

“He is a model for us, even if not everybody can handle so many races as he does,” said former national team runner Yuko Manabe, 34, as she coached two dozen office workers and housewives running around Tokyo’s popular Imperial Palace route on a Friday evening.

A five-kilometer ring road outside the palace’s stone walls and mossy moats in the center of Tokyo, it has become a pilgrimage for runners who swarm there by the thousands even in the sweltering summer.

“Citizen runners have finally seen in Kawauchi, who leads the life of a salaryman, the first person to represent them at the world championships,” said Jiro Hashimoto, who has published the popular monthly magazine “Runners” since 1976.

“He is enormously popular at every race he runs,” he told AFP

Five men and three women, including 2004 women’s Olympic champion Noguchi, make up Japan’s marathon squad for Moscow. All but Kawauchi belong to corporate teams—semi-professional athletes hired by companies as ordinary workers but allowed to focus on training and competing to promote brand awareness.

Kawauchi was selected thanks to his victory at the Beppu, Oita Marathon in February, in which he outpaced Kentaro Nakamoto who was sixth in the London Olympics and who will also run in Moscow.

“It will be great if I can show athletes, who cannot join corporate teams, that they have an option to get strong as citizen runners,” said Kawauchi.

“In domestic races, I strongly feel that I must not be beaten by corporate teams,” he said, adding however that rivalries are put aside when representing Japan.

“We help each other in the national team.”

Last month he sent a strong signal of intent by winning Australia’s Gold Coast Marathon, tying the course record in the process.

Awarded the top prize of $15,000, he missed out on a bonus of $5,000 that would have been his had he broken the record instead of equaling it.

“It is more than what I earn every month,” Kawauchi said. “I’ve realized how important one second is.”

^Credit - AFP

CICM Responsible Care Run 2013

Date: Sunday, 15 September 2013
Venue: Dataran Putrajaya, Presint 3, Putrajaya, Malaysia
Categories:
5KM
10KM
21KM
Website: http://event.themarathonshop.com.my/cicm_responsible_care_run_2013-list.aspx

The Blerch

#Credit - http://theoatmeal.com/comics/running

Da Nang International Marathon 2013

Date: Sunday, 1 September 2013
Venue: Da Nang, Vietnam
Categories:
Full-Marathon
Half-Marathon
5K Fun Run
Website: www.rundanang.com
Facebook: www.facebook.com/DaNangInternationalMarathon
Registration: rundanang.com/register

Standard Chartered Marathon Singapore 2013

Date: Sunday, 1 December 2013
Venue: Singapore (further details will be announced later)
Categories:
Full-Marathon
Half-Marathon
10KM / 10KM Wheelchair
750M Kid's Dash
Website: www.marathonsingapore.com/
Facebook: www.facebook.com/MarathonSG
Registration: https://register.marathonsingapore.com/

FBEPS Fun Run & Cycle 2013

Date: Sunday, 25 August 2013
Venue: Hassanal Bolkiah National Stadium
Categories:
5.5KM Fun Run
42KM Cycle
Website: fbeps.ubd.edu.bn
Facebook: www.facebook.com/pages/FBEPS-Fun-Run-Cycle-2013/576511855726299
Registration Form: http://fbeps.ubd.edu.bn/download/FBEPS_FUN_RUN_CYCLE_FORM_2013.pdf
Registration Fee: B$20.00
Route:

Peace. Love. Run.

Quote of the day [03.08.13]

16 Healthy (and Yummy) Prerun Meals and Snacks

Before heading out for a run it's important to make sure you're fueled.

Your body needs high-octane fuel to run its best.

Here are some high-carb, low-fat, low-fiber meals and snacks that can provide the energy you need to run your best, for a variety of different workouts. These meals and snacks, packed with nutrients to keep you healthy, are suggested by sports dietitian Pamela Nisevich Bede, Runner’s World’s Fuel School columnist.

Use this as a guide, but listen to your body. Each individual is unique in terms of digestion time, so you may need to eat closer to your workout or a few hours earlier than what’s prescribed here.

ONE-HOUR WORKOUTS

If you’re exercising for up to an hour at an easy effort, it’s okay to run on empty. But having a small snack or meal ahead of time may help you feel energized and strong throughout the workout. These snacks are also ideal before shorter quality workouts, like speed sessions and hill work.

• 1 cup of low-fiber cereal with ½ cup skim milk (195 calories)- Eat this 30 minutes before a workout. The milk provides protein; both the cereal and milk have carbs to keep you energized.
• 2 (3-inch) fig cookies (198 calories)- Eat these 30 minutes to 1 hour before a workout. The cookies are easy to digest and packed with high-energy carbs, vitamins, and minerals.
• 1 cup of berries with ½ cup low-fat cottage cheese (160 calories)- Eat this 60 to 90 minutes before a workout. The berries offer carbs for energy, while the cottage cheese provides calcium, potassium, and vitamin D- all of which come in handy when training.
• 3 graham cracker squares with 1 teaspoon of honey (98 calories)- Eat these 15 to 30 minutes before a workout or short speed session. These crackers are packed with carbs to keep you energized for your workout.
• 6 ounces low-fat fruit yogurt and 1 medium peach (275 calories)- Eat this 1 hour before a workout. This snack has calcium, vitamin D, and potassium to support bone and muscle health, plus antioxidants to boost immune function.

IF YOU’RE WORKING OUT FOR 60 to 90 MINUTES

Going longer? You’ll need more fuel so you finish the workout strong and don’t tire out before you’re done.

• 1 medium banana and 1 tablespoon of nut butter (200 calories)- Eat this 1 hour before your workout. The potassium and fluid in the fruit help you stay hydrated; the nut butter offers heart-healthy fat plus carbs.
• 1 bagel with 1 tablespoon of nut butter and 1 tablespoon of jam or honey (390 calories)- Eat this 1 hour before your workout. The bagel and toppings offer long-lasting energy so you can stay strong.
• ½ cup of steel-cut oats with skim milk, topped with 1 cup of sliced strawberries (256 calories)- Eat this 1 hour before your workout. Packed with carbs and B vitamins, this is an excellent choice for pre- or postrun recovery.
• 2 ounces of pretzels with 2 tablespoons of hummus (263 calories)- Eat this 1 hour before your workout. The pretzels provide easy-to-digest carbs for fast energy plus sodium to keep you hydrated; the hummus offers iron for strength, plus protein.
• 2 whole-grain waffles (frozen) with 2 tablespoons of maple syrup(270 calories)- Eat this 1 hour before your workout. The syrup and waffles both offer fast digesting carbs to provide an energy boost; the syrup also offers B vitamins to boost energy and bolster recovery.
• Peanut butter and banana sandwich on whole-grain bread (360 calories)- Eat this 60 to 90 minutes before your workout. All the ingredients provide carbs for energy; the peanut butter offers extra protein to fend off hunger; and, the banana provides potassium to help stave off muscles cramps.
• 2 ounces of honey whole-wheat pretzels dipped in 1 tablespoon of natural peanut butter (230 calories)- The pretzels provide carbs for energy and sodium to help keep you hydrated; the peanut butter offers protein to help muscles recover.
• 16-ounce sports drink (125 calories)- Drinks this 15 to 30 minutes before (or during) your workout. Provides fluids and electrolytes to help keep you hydrated.
• 15 animal crackers dipped in 2 tablespoons peanut butter (390 calories)- Eat these 30 to 60 minutes before your workout. The animal crackers are easy to digest and provide carbs for long-lasting energy. Peanut butter has vitamins and minerals like potassium, and has been linked to lower risk of coronary heart disease.
• 1 cup of Apple Cinnamon O’s cereal with 1 cup of skim milk and 1 medium banana (255 calories)- Eat this 45 to 60 minutes before your workout. The cereal and milk provide carbs for an energy boost; the banana provides potassium to support your muscles; and the milk offers an extra boost of calcium for bone health.
• 3 ounces deli turkey wrapped in a flour tortilla with 1 cup shredded veggies (275 calories)- Eat this 90 minutes before your workout. This will provide long-lasting energy with extra protein to aid in muscle recovery.

#Credit - Runner's World

Larian Hari Keputeraan

Date: Sunday, 8 September 2013
Venues: 
Daerah Brunei Muara - Stadium Negara Hassanal Bolkiah
Daerah Belait - Kompleks Sukan Mumong
Daerah Tutong - Kompleks Sukan Tutong
Daerah Temburong - Kompleks Sukan Temburong
Starting Time: 7.00am
Categories: 10KM | 5KM | 3KM
Website: www.belia-sukan.gov.bn/larianharikeputeraan/index.htm
Registration Form: www.belia-sukan.gov.bn/larianharikeputeraan/form.html
Registration Fee: B$15.00

BSN Putrajaya Night Marathon 2013

Date: Saturday, 19 October 2013
Venue: Dataran Putrajaya, Precint 3, Putrajaya, Malaysia
Starting Times:
Full-Marathon - 8.00pm
Half-Marathon - 8.20pm
10KM - 8.40pm
5KM - 9.00pm
Website: www.bsnpnm.com
Facebook: www.facebook.com/bsnputrajayanightmarathon