Proper Warm Up before a Run/Jog

It's very important to do your stretching/warm up before your run/jog/practice or be it the actual game of any sport you chose. It's vital, in order to prevent injury. Here's some tips for a good warm up routine.

WARMUP ROUTINE: Walk for two minutes, then jog at a conversational pace for 15 to 20 minutes to raise your heart rate. Loosen and activate your muscles with five to 10 minutes of dynamic stretches and form drills such as lunges, skipping, and high-knees running. Then run 800 meters at moderate intensity (a little slower than your 10-K race pace), and do two to four 100-meter strides. Beginners or those pressed for time can eliminate the form drills and 800-meter run.

EVERYDAY RUNSEasy and moderately paced runs—and even those that start slow before picking up, such as progressive tempos—don't require much warmup. But they do require some movement to introduce your body to running, especially if you've just rolled out of bed, it's cold out, or you're achy.

WARMUP ROUTINE: Walk one or two blocks to loosen your muscles and joints. "When you do start running, start out really easy and gradually speed up until you're at your normal, easy-run pace," says Alyanak. "This usually takes about a half mile, but it can take longer if you're tired or sore."


SPEED SESSIONS
To prepare for the rigors of hard training sessions such as speedwork, you should ideally do a 20- to 40-minute warmup. Properly warmed up, you'll be able to hit your target paces from the outset of your repeats. "Most runners start speed sessions with an inadequate warmup," says Sean Coster, a coach and exercise physiologist for the Nike Bowerman Athletic Club in Beaverton, Oregon. The body is thus ill-prepared to adequately transport oxygen and offset the by-products of fast running, so it's harder to generate the power to run at goal pace, says Coster.
TREADMILL WORKOUTSWhy warm up for a treadmill workout, when you could just walk or jog slow on the 'mill? "Treadmills can be hard on the calves and Achilles, so spending less time on them by warming up on another machine can lower your injury risk, and you'll avoid muscle-group imbalances caused by doing nothing but running," says Missy Kane, a 1984 U.S. Olympian in the 1500 meters and now a coach for Covenant Health in Knoxville, Tennessee.

WARMUP ROUTINE: Gyms present an abundance of options. Start with 10 minutes on a low-or no-impact cardio machine. Add a few one-minute segments at a harder effort until you reach 15 minutes. Immediately switch to the treadmill and increase the speed until you reach your regular running pace. If you're doing an interval or hill-repeat workout, run at your regular pace for an additional five to 10 minutes before tackling the hard stuff.


RACE DAY
With all the things you need to accomplish before your race starts—pick up your number, use the porta-potty, chat with friends—it's easy to shortchange your warmup. But you need time before your race to get your body ready for race pace. That's why Kane recommends arriving at least one hour before the start. "This gives you time to take care of everything, including a relaxed warmup, without going into panic mode," she says.

WARMUP ROUTINE: Get all the logistics out of the way at least 30 minutes before the start, then do a warmup suited to the distance you're racing (See "Primed to Race," below). Begin with easy jogging. Add in a few light stretches, and then do several 100-meter strides, accelerating smoothly to race pace.



Primed to Race

Generally, the distance of your event determines the length of your warmup. Shorter races such as 5-Ks and 10-Ks require longer warmups because you need to hit a faster pace right from the start. Marathoners and half-marathoners can use the first mile or two of the race to ease into goal pace. Here's how to match the warmup to the effort.

5-K
WALK OR JOG 15-30 minutes
STRIDES 8 x 100 meters

10-K
WALK OR JOG 10-15 minutes
STRIDES 6-8 x 100 meters

Half-Marathon
WALK OR JOG 10 minutes
STRIDES 4-6 x 100 meters

Marathon
WALK OR JOG 5-10 minutes; or first mile of the race
STRIDES 0-4 x 100 meters



RUN BETTER Before a race, perform part of your warmup, such as 100-meter strides or easy jogging, on the final stretch of the course so you can visualize finishing.


Excerpt from: http://www.runnersworld.com/article/0,7120,s6-238-267--13326-0,00.html

GMA 7's: Survivor Celebrity Doubles Showdown - Castaways Revealed

One of the most exciting show on earth, Survivor is soon to be aired once again on GMA 7. The castaways are now reveled, and included are the duo of the Philippine Volcanoes - John Odulio and Arnold Aninion.

Video and pics are excerpts from the official fb survivor fanpage.
http://www.facebook.com/survivorphilippines

Here's the video of the volcano duo and pics of the rest of the castaways. ^_^V

7 Cardinal Rule's of Life

I saw this rule stuff thing years ago, and it very much applies to us.




1.) Make peace with your past so it won't screw up the present.

2.) What other people think of you is none of your business.

3.) Time heals almost everything, so give time.

4.) No one is incharge of your happiness except yourself.

5.) Don't compare your life to others & don't judge them. You have no idea what their journey is    all about.

6.) Stop thinking too much, it's alright not to know the answers... they will come to you when you least expect it,

7.) Smile, you don't own all the problems in the world.

^_^V ~ more facts about life to be posted soon...

Talentadong Pinoy Celebrity Edition Winner - Eric, Wolffy & Chris + Gandang Gabi Vice guesting

Congratulations to Volcanoes - Eric, Wolffy & Chris for winning the celebrity edition of Talentadong Pinoy held last Saturday, Oct. 22 on Kapatid Channel 5.

Here's the performance of the guys, enjoy ^_^V

Video excerpt from Channel 5 c/o kapatidtv5.


Also, here's their guesting on an episode of Gandang Gabi Vice (aired last Oct. 16 on ABS Kapamilya channel). ~aw, I want a freakin jacket T_T

Volcanoes Eric Tai - Mang Inasal 11-11-11 Teaser

Eric Tai is obviously one of the hottest, funniest and favorite among our very own Philippine Volcanoes  rugby team, and as many predicted he's penetrating the entertainment industry faster than the speed of light :D, here's his commercial on Mang Inasal.

             

                                                     

Some inspirational sports quote :D

A player who conjugates a verb in the first person singular cannot be part of the squad, he has to conjugate the verb in the first person plural.  We.  We want to conquer.  We are going to conquer.  Using the word "I" when you're in a group makes things complicated.  ~Wanderley Luxemburgo, 1999



The more you sweat in practice, the less you bleed in battle.  ~Author Unknown

Energizer 2011 @BGC Kit

I registered for a 5km run, I barely run these past months so obviously I've got no practice. Here's whats inside the Energizer kit once you registered. You will be given a transparent envelope with the race route/map and Schick razor, along with:

Front of the Singlet

                                                  

 

 

Back of the singlet

Cap and Headlight

Bib

On my opinion this kit is WORTH IT!!! The energizer headlights alone is worth P400+, and add up the singlet and cap. For all those joining, see ya at BGC on Nov. 5  ^_^V

Ryno Vigil's Vulkan Magnum: Exercise everyday for a healthy you :)

Ryno Vigil's Vulkan Magnum: Exercise everyday for a healthy you :): A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise ...

Exercise everyday for a healthy you :)

A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many health benefits that any amount is better than none.

Being busy is NOT AN EXCUSE, Sneak exercise into your day:

• Take the stairs instead of the elevator.
• Go for a walk during your coffee break or lunch.
• Walk all or part of the way to work.
• Do housework at a fast pace.
• Rake leaves or do other yard work.

How do I stick with it?

Here are some tips that will help you start and stick with an exercise program:

• Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
• Get a partner. Exercising with a friend or relative can make it more fun.
• Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.
• Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.
• Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.
• Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Take a break if you hurt or if you are injured.
• Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.

Making exercise a habit

• Stick to a regular time every day.
• Sign a contract committing yourself to exercise.
• Put "exercise appointments" on your calendar.
• Keep a daily log or diary of your exercise activities.
• Check your progress. Can you walk a certain distance faster now than when you began exercising? Or is your heart rate slower now?
• Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
• Think about joining a health club. The cost gives some people an incentive to exercise regularly.

How can I prevent injuries?

Start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out until your heart rate returns to normal.

Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint, nauseous or have pain.

Benefits of regular exercise

• Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
• Keeps joints, tendons and ligaments flexible, which makes it easier to move around
• Reduces some of the effects of aging
• Contributes to your mental well-being and helps treat depression
• Helps relieve stress and anxiety
• Increases your energy and endurance
• Helps you sleep better
• Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)

So go and exercise, it's very beneficial on ones well being. ^_^V

excerpt from: http://familydoctor.org/online/famdocen/home/healthy/physical/basics/059.html

Volcanoes Eric and Chris invades Showtime

The dynamic duo Eric Tai and Chris Everingham shows up as Hurado on ABSCBN's Showtime. They do a dance off on the dancefloor and Eric's leg cramps as a finale is uberfunny - it surely made my day!!!

^_^V

Here's the clip of the duos danceoff:

Energizer Night Race - Nov 5, 2011

REGISTRATION TERMS

1.   Registration fee:

a.   3K: PhP 600.00
b.   5K: PhP 700.00
c.   10K: PhP 800.00

Note: Registration fees are non-refundable and non-transferable. 

2.   Once registration has been duly processed, there will be no refund for participants who for whatever reason do not eventually take part in the race. There will be no entry fee refund if the event is cancelled on account of force majeure or for causes beyond the reasonable control of the organizers. 

3.   Registration is from October 1 to 29, 2011 at the following sites:

• R.O.X. – Bonifacio High Street
• Reebok – Trinoma
• Royal Sporting House – Glorietta
• Reebok – Festival Mall

• Reebok –Megamalll
• Royal Sporting House – Robinsons Ermita
• GMA Network Center

4.   Online registration is also available on this website: www.energizerbatteries.com.ph 

RUNNER'S KIT

1.   Runner's kit include the following items:

a.   Singlet (for first 5,000 registrants only; sizes will be subject to availability)
      Singlet should be worn during the entire race.

Size	Length	Width
XS	24	16 ½
S	26	18
M	27	19
L	27 ½	20
XL	28	21
XXL	29	22

b.   Race Bib with RFID tag
      Race bib must be pinned in front of the singlet and must be visible at all times for the duration of the race. It is not transferable. 
      RFID tag is attached in the race bib and must not be removed from bib during the race. It must be folded downward and should not be covered in the vicinity of the sensors at the Finish arch. 
      All runners must have their race numbers marked by the official marshals upon check-in.

c.   Route map
      All runners must run according to the race route. Refer to the route map as reference.

d.   Energizer headlight
      Energizer headlight shall be worn by the runner all throughout the race. Briefing on how to use the headlight will be conducted prior to the race.

e.   Energizer cap
      Energizer cap must be worn by the runner all throughout the race.

d.   Schick Razor

RACE DETAILS 

INFORMATION 

1.   Energizer Night Race will be held on November 5, 2011, Saturday at the Bonifacio Global City (34th Street).
2.   The race will have 3 categories: 3, 5 and 10 kilometer distances.
3.   The race is open to all individuals.
ASSEMBLY, CHECK-IN, AND GUN START 

1.   Assembly, check-in, and gun start details for all categories: 

Assembly Area	Check In Time	Gun Start
Bonifacio Global City	6:00pm	7:00 PM

2.   A runner who fails to check-in or who is late at the gun start forfeits his/her chance of winning but can still participate in the race. 

RACE KIT COLLECTION 
Claim your race pack at ANY ONE of the following registration sites. An Energizer Night Race representative will contact you to get details on which registration site you'd want your race pack claimed. You can claim your race pack 3 days after your deposit payment. Please present your original deposit slip and submit photocopy of deposit slip and signed e-Reg Form. 

• R.O.X. – Bonifacio High Street
• Reebok – Trinoma
• Royal Sporting House – Glorietta
• Reebok – Festival Mall

• Reebok –Megamalll
• Royal Sporting House – Robinsons Ermita
• GMA Network Center

Energizer Race Pack Includes: 

      

Top 10 TRUTHS

1.) If you want to have more, you got to be more.

2.) Good is the enemy of the great.

3.) Your number one most important weapon is your attitude.

4.) What you focus on becomes your reality.

5.) You cannot change what happens; you can only change your reaction through it.

6.) There is always a way.

7.) You will become the average of your five closest friends.

8.) If you always do what you've always done; you always get what you always got.

9.) You will sacrifice.

10.) The "Why" is more important than the "How".

^_^V

Throw Your Support to Philippine Volcanoes Kenneth Stern

Volcano member Kenneth Stern is included on this years U.S. Cosmos bachelors, kindly vote for him on this link:

http://www.cosmopolitan.com/sex-love/bachelors-2011/bachelors-2011-connecticut