Stretch, stretch and stretch

This morning I joined the Adidas King of the Road 10-km event. There were 5,000 registered runners. I just don't know if all those who registered actually ran, or just registered for the Adidas singlets that were given away.

Anyway, the event started promptly and for a while, I was in a panic because I still did not get to do my stretching exercises. Fortunately, I was able to find a space in the crowd where I was able to do some stretches. After the 10-km run, I also made sure I did the stretches again right after the run and even when I got home. It totally paid off because I did not feel sore at all. I'm sure the 8 weeks of training also contributed to my conditioning but the stretches were the major keystones. I will share with you some of the key stretches that were discussed in my favorite book Running for Fitness.

There are 8 key stretches for runners: the hamstrings, calves (gastrocnemius and soleus), quadriceps, back, hip flexors, groin and iliotibial band. The right way to do the stretches is to perform the action and to hold the position for 30 seconds before releasing.

1) Hamstrings:lying & standing 2) Gastroc 3) Soleus 4) Quads

5) Lower Back: lying & sitting 6) Hip Flexor 7) Groin 8) Iliotibial Band

According to this book, it is more important to stretch after the run than before the run. The function of stretching is to facilitate muscle recovery, reduce soreness and reduce the risk of injury. So if you want to maintain that running form, don't forget to stretch, stretch and stretch.

There Are Different Types of Running Shoes?!

I was just talking to another friend of mine who confessed that she really wanted to run, however, she always ends up with a hurting knee after a run that is why she switched to swimming instead.

I told her that it might be because of her shoes which she immediately refutes, declaring that she has a good pair of running shoes. I then explained that some people need to have a special kind of running shoe if they tend to overpronate or oversupinate. This brought a furrow to her forehead. I then realized that not all people who run actually know this. So here goes the different major categories of running shoes to choose from depending on what kind of a runner are you:

The Motion Control is said to be the most aggressive at preventing overpronation. The Stability helps to limit overpronation but not as much as the Motion Control. The Neutral is for the runners who also run neutrally. Lucky people! The Supinators are for the minority who oversupinate. You will not see the difference at first glance but the difference lies within. Those tiny details are built into the shoe which may be invisible to the eye but "visible" to the feet.

Yesterday, when my husband and I went into two Adidas stores to register for the Adidas King of the Road race, I asked whether they can analyze if I am a pronator or supinator. They pointed me to the Trinoma branch which they claim, does that analysis. Though I feel I am a neutral runner, I want to double check just the same because I am currently using NikeFree 5.0iD which has a really great cushion but I think is a Neutral shoes. I run as though I am running barefoot.

Though a good pair can cost quite a bit, the life expectancy of most mid-sole running shoes is somewhere between 480-960 kms. So it is also wise to log your distance to give you an idea when to change your shoes. Some people look at the bottom of the running shoes to see the extent of wear to the outer sole which is actually a common mistake. What is recommended in the book is to check the mid-sole, the spongy layer between the outer sole and your feet because this is the one that hardens and eventually reduces shock absorbency. So try to compress this with your thumb and if this is no longer compressible, you should replace your shoe. A new shoe is less expensive than physiotherapy. Other tips for care of your running shoe is not to put it in washing machine nor to use hot water to clean it.

Now you see, investing in the right pair of running shoes is just as important as having a good running program because this can actually make or break your knees... I mean your running performance. And I thought all along it was just a matter of choosing the right color that goes with my outfit or getting the one that is most comfortable on the foot. This only goes to show that indeed little knowledge is a dangerous thing.