Category Archives: Ask Kikay Runner

Ask Kikay Runner Blog

Ask Kikay Runner: How to Find Time for Training

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me, tweet me, or leave me a message on the Kikay Runner Facebook page.

Last month I asked my Facebook Page followers: “Anything in particular you’d like me to write about? Training tips, troubleshooting, reviews?” Here are some of the requests they made.

Pao Moreto asks: How to get back after a long time of hiatus. Or more importantly, how can anybody who works in the graveyard shift find time to run. BPO and running.

Shelley Jo Rojas Saracin asks: How to get back after a long hiatus din!

Rj Bumanglag asks: Following Mr. Moreto’s idea, you could also write training schedules of an 8-5 office employee.

Macky De Leon asks: Time management. How to squeeze in training for us with 9-5 work.

Sheila Llorin asks: Same with Macky De Leon’s comment.

Running Up Mt. Faber, SG
Many times, training in the wee hours is the only option.

Finding the time to train, whether you’re a very busy person or someone coming back from hiatus, is about creating good habits and celebrating each step forward so you become more motivated to continue. Here are a few tips to help you get started training again. read more »

Ask Kikay Runner Blog Triathlon

Ask Kikay Runner: Half-Ironman on a Budget

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me, tweet me, or leave me a message on the Kikay Runner Facebook page.

Ian Jimenez Miciano asks: how can an average Joe with an average day job and competent fitness level but no teammates, no sponsors, and not enough money to burn (yes, I’m referring to myself) train for and finish even just a half Ironman without blowing his savings and/or losing his job? I’m asking because (maybe I’m just not looking hard enough but) most of the triathletes I know are one or more of the following: pros (like you) who belong to fitness-related lines of work, rich people and/or those who have passive income (despite working abroad, I still consider myself to be of the middle class), people who belong to teams, and celebrities.

Gibran John S. Henson asks: How much does it cost to join a race (Ironman)?

#ChallengeRothTeamPHI 2014

Thanks for the questions! People from many walks of life can complete a half-ironman on a budget. All it takes is read more »

Ask Kikay Runner Blog Triathlon

Ask Kikay Runner: How to Prepare for Your First Triathlon

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me, tweet me, or leave me a message on the Kikay Runner Facebook page.

Triathlon in the Philippines is still a small sport compared to running, but it’s growing due to the influx of runners who, after conquering the longer distances, are looking for a different challenge. Just the other week one of my fellow runners and Twitter buddy @joshtadena bought himself a spiffy tri bike.

On Instagram, I got a question about triathlon. @in1dropofwater asks: I’d like to ask how you approach training for a triathlon. Do you actually do training for all three events at the same time, same day? Or you do it differently? I’m a distance runner… But my dream is to one day do a triathlon.

I frequently get questions about training and how to start doing triathlons. It’s three disciplines instead of one. And how and how much you train changes with how long your goal triathlon race is. And you may also have questions about equipment… For a newbie I understand this can be quite an undertaking!

Speedo NAGT: I don't care what I look like anymore
Even I was a first-timer!

I always say, “How do you eat an elephant steak? One bite at a time.” So let’s break this down so it’s easier to make doing your first triathlon a reality.

Be better prepared than Jillian Michaels at her first triathlon. ;)

read more »

Ask Kikay Runner Blog

Ask Kikay Runner: Motivation

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me, tweet me, or leave me a message on the Kikay Runner Facebook page.

Mae Ann asks: Hi kikay runner! I would like to inquire if you do one on one training for free as I badly needed [sic] someone who can train and motivate me and help me get back in shape. Maybe I could join you when you run. I got interested into [sic] running and triathlon as I wanted to start having a healthy living [sic]. I wish you could help me.

Hi Mae Ann! I’m not a coach and don’t train people, but I can relate with the need for motivation. read more »

Ask Kikay Runner Blog

Ask Kikay Runner: How to Prevent or Cure Side Stitches

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me, tweet me, or leave me a message on the Kikay Runner Facebook page.

Wace asks: Any techniques/advice to prevent side stitch when running? :) Thanks!

The medical term for side stitches is exercise-related transient abdominal pain. I haven’t had a side stitch in a while but I do recall they are nasty when they happen — they knock the wind out of you and force you to stop or slow down. This happens because the diaphragm, like any muscle, can spasm during exertion.

There’s no definitive knowledge about what really causes side stitches, but there are some possible causes. The one I hear most often is: exercising too soon after eating. It takes approximately 30 minutes for food to exit the stomach, so schedule your large meals about one or two hours before doing a run. If you must eat shortly before a run, make it a light and easy-to-digest snack to prevent stomach upsets (avoid fatty or high-fiber foods).

Not warming up properly or working out too intensely can also cause side stitches. It’s always better for the muscles in your body when you warm up and pick up the pace of your workouts gradually. Also notice how your breathing is shallow and fast when you’re forced to sprint without warming up. This kind of breathing does not allow the diaphragm to relax fully, which can lead to spasms.

Speaking of breathing, not breathing well contributes to side stitches. The pumping of leg muscles when running puts pressure on the diaphragm from below. Lung expansion due to rapid breathing puts pressure on the diaphragm from above. This pinches the diaphragm, decreases blood circulation, and causes spasms. Breathe deeply and according to a pattern: at a slow pace breathe in for three counts and out for two counts, while at a fast pace breathe in for two counts and out for one count.

Side stitches are more frequent in less trained individuals, who have poor muscle conditioning of the abdominals and diaphragm. It’s just like leg muscles cramping when you run at a pace you’re not used to. Improve your fitness and endurance and the side stitches will go away.

Now, when you already have a side stitch, what can you do to cure it? The first thing to do is slow down or stop, and see if the pain lessens or stops. Then, take some slow, deep breaths to stretch out your diaphragm. You can do side bends to help stretch out your abdomen, but do them gradually so the muscle doesn’t spasm from being stretched too quickly (this is known as the stretch reflex). If that doesn’t help, massage the area by pressing your fingertips against your abdomen right where it hurts, and exhale as hard as you can.

Good luck with the side stitches. Don’t let them stop you from running!

References:
Ask the Running Doc: How Do I Prevent Side Stitches?
Ask Alice: Side Stitch Prevention
Runner’s World: Four Ways to Stop the Dreaded Side Stitch
Core Knowledge: Everything You Need to Know about Side Stitches

Online Triathlon Coaching - MaccaX
Online Triathlon Coaching - MaccaX

Online Triathlon Coaching - MaccaX

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