Prevent Running Injuries with These Exercises

Taking up a new physical activity has its own rewards and risks, and this holds true for running as well. While running brings with it a host of benefits such as better cardiovascular health, healthy weight maintenance, strong bones, and improved mood, a small percentage of runners sustain injuries related to running.

According to Runners’ World, a combination of factors such as the individual runner’s anatomy and running form may contribute to injury. Aside from acute injuries such as sprains, strains, and muscle tears, many running injuries are classed as chronic or “overuse injuries” where repetitive trauma causes inflammation and damage to muscles or joints, usually at the hip, knee, or foot. With the human body absorbing impact forces of as much as three times its own body weight while running, weak links in the chain of movement will break down when they’re not designed to move that way, or are not strong enough to move that way.

Injury prevention is possible when you lay the proper groundwork for your running.


While we can’t change how your individual body is built, running form can be improved. In my previous article I mentioned how strengthening and improving the mobility of certain muscles helps you keep proper running posture. You can also do exercises to improve your body’s capacity to handle the wear and tear so you can keep on running. (more…)

Training with Spotify Auto-Generated Playlists

Many of you know I use Spotify to assemble the playlists I use when training. However, there are times I get sick of the same songs over and over again, so that’s when I turn to the auto-generated playlists Spotify has.

If you’re using the latest version of the Spotify app on your iPhone or Android smartphone, you may have seen the Spotify Running item on the menu.

Spotify Running


How to Train for Your First 5K

Whenever someone tells me they have started running, I greet the news with pleasure because it’s such a great sport to take up. But if you’ve only just jumped off the couch, it’s important to take the proper steps to make sure you can keep running. Way too many people have started too fast and done too much too soon, leading to injury and burn-out.

One of the easiest ways to stay on track is to set a goal, and for many beginners a 5K run is ideal. The distance is long enough to be a challenge for those just taking up running, but short enough to be attainable with a few weeks of training.

Here is your road map to training for your first 5K!

Unilab Run United 2: Gun Start


Running with Anne Curtis

I first ran with Anne Curtis two years ago when I was in training for my first half-ironman. She turned up to the Thursday running group I used to join with Kuya Kim Atienza and her boyfriend Erwan Heussaff. Kim tasked me to stay with Anne as she attempted to do her first 10-kilometer training run.

Fast-forward to yesterday, and there I was on the starting line at the Heroes for Children Run to accompany Anne on her first 21-kilometer race! And by “accompany” I mean UNICEF had asked me along with two other runners to pace Anne.

Heroes for Children Run


Ormoc’s Lake Danao Festival 21K

I had the opportunity to head to Ormoc last weekend to participate in the 2nd Lake Danao Festival, which featured a half-marathon uphill race.

When they say uphill, they really do mean uphill:

Lake Danao Sportsfest

I guess living and training in urbanized and flattened Metro Manila doesn’t really prepare you for a total elevation gain of 718 meters. Having just come off a two-week bout with an awful flu certainly didn’t help, and I’d only gotten back to some sort of aerobic training the week prior to my flight out to Cebu and Supercat ride from there to Ormoc City Port.

I had made a commitment to racing, though, and I knew as long as I slowed the pace way down, listened to my body, and took care of myself after, I would be able to make it through the run. (more…)