HOW TO RUN EASIER? UNLEASH THE RUNNER IN YOU
RAMIL M. BALAJADIA
What is stopping you from getting a good run?
There are few runners even in the competition; this physical exercise is just not fun to do for many.
I’m sure you have tried running, but maybe you found a thing or two that served as road block for you to continue running. It might be because you are a student who have so many other things to do, too much work in the office, running is exhausting, you do not feel comfortable, it is boring or simply because you do not have a good reason to run.
Running is not just a physical activity; it is an exercise that encompasses a lot more than you think. Let’s focus in appreciating the activity and less of complaining on how we want it to be perfectly easy when we are not taking the steps to prepare ourselves in doing it right. There is preparation needed to get a good run and reap all the benefits it has to offer will. If you are a fit to run and a beginner runner, you can double your running distance or running time in a just few days with practice. Here are a few tips to get you started.
1. Gears – it depends on what works for you. Some people are fine in running barefoot, but if you prefer to wear shoes, it has to fit you well. Not to tight or not too loose. Do you need pockets for your stuffs, short or other work-out clothes? You can use your phone for upbeat music. A good run or walk is even better with music that gets your blood pumping and your feet moving.
2. Pace and Motivation – if you are too fast you may get tired faster and make your lungs feel defeated. Try to slow down, or follow a pattern that will help you increase your endurance. You are not in a competition yet, it does not matter how far you can go running. Try a three minutes brisk walking then a three minutes slow run. Repeat this and let’s see if you can perform 30 minutes or more.
3. Posture – when you know what to do with your body parts it is a game changer. a. Hands should be maintained on your sides like you are in between two narrow walls. The elbows are slightly back forming about 90 degrees just as when you are holding a cup and moves a bit as you run
b. Shoulder blades are slightly back so you can breathe more with an open chest. It is not proper when you have forward shoulders.
c. Head position is good when you are looking forward with chin up, not down or up high.
d. Hips should not move too much and the abdomen or core should be activated to give you power. Think of your belly button going towards your spine, nicely centered and firm.
e. Feet should land at the balls of your feet and not in the heels. Where is the ball of your foot located? The part just below the fingers or toes of the foot, also called forefoot. f. Lean slightly forward and let the gravity help you with momentum.
4. Breathing is always in your mind during running. It is like telling your body that “I am in charge and I will not stop until I say so.” Count your breathing and breathing out. You can try one step and take one breath and you will find out that the running pace may seem slow. Some recommends breathing 2 ins and 2 outs. If your lungs get tired in doing this, try another like 2 breathing in then 3 breathing out. Use your nose for breathing in, count 1 and 2, then exhale in your mouth, counting 1 and 2 as a rhythm.
So how far can you go? How long can you run? How is your running experience? May these tips help you in your running journey and appreciate the good things that come with it. Enjoy your jogging and see if you can outrun your previous self for the better.
These tips were given by, Joel C. Cangco, Master Teacher I at Nicanor David Vergara High School, Anao, Mexico, Pampanga.
This Fun Run article is with connection with the school’s Accomplishment Report on “Barkada Kontra Droga - BKD” Campaign About Prohibited Drugs (SY 2018-2019).
Nicanor David Vergara High School (NDVHS) of Anao, Mexico adheres in the campaign of the government and Department of Education (DepEd) to eradicate the use of “prohibited drugs” not only in the community but most especially in different schools where the possible victims were minors or youth (students).
In line with this, the NDVHS organized a committee to conduct campaigns, meetings and different activities purposely to educate and increase the awareness of the students about negative effects of prohibited drugs to us.
The BKD Committee was spearheaded by our administrators Mr. Domingo S. Reyes (Principal III), Mr. Dennis D. Del Rosario ( Head Teacher IV), Mrs. Evelyn F. Trinidad (Head Teacher III), Mrs.Mylene S. Mandani (Head Teacher III), Mrs. Josephine Del Rosario ( Head Teacher I), Mr.Ramil M. Balajadia (BKD Program Implementor), Ms. Christine Anne Sampang (Grade 7 Coordinator), Mrs. Grace Carbungco (SSG Adviser), Mrs.DiosaCunanan (Grade 9 Coordinator), Ms. Sophia Hernandez (Grade 10 Coordinator), Ms. Ma Beatriz M. Destura ( SHS Coordinator) and Ms.Vierna T. Pangan ( MAPEH Coordinator).
The BKD Committee and SSG Officers conducted the campaign against illegal drugs from Nov. 8-14, 2018. They brought banners and tarpaulins bearing slogans imparted in each section every grade level. Such slogans used were “Say NO to DRUGS”; “Bawal na Droga ay iwasan para sa magandang kinabukasan.”; “YES to SPORTS, NO to DRUGS”; and “Sa Drugs, Talo ka.”
The Committee also watched a movie entitled “Tulak” at Robinsons Starmills, Mexico, Pampanga where 513 students joined the viewing. Different virtues and ill-effects of drugs bought to society and individuals were witnessedin the movie wherethey learned moral lessons from it. The drive of the government to eradicate it in the society was seen and even if the fight against drugs may seem like a losing battle because of its massive network, its huge profits and collosal protectors who lack the will to end it, we must all do our part to stop it-first with ourselves, then with our families , then with our communities.
Finally, the Philippine Drug Enforcement Agency (PDEA), Philippine National Police (PNP) and Sangguniang Kabataan (SK) of Mexico extended their supports by giving “Komiks Kontra Droga” last February 19, 2019. Indeed, we are one in fighting illegal drugs.
II at Nicanor David Vergara High School, Anao, Mexico,
The author is Master Teacher Pampanga