Running: As basic as it gets

MANILA, Philippines -- Running is a natural skill to man. In fact, aside from walking, it is the only other means for any two-legged creature to move on foot.

Our forebears used it as a necessity in hunting for food. We naturally use it to scurry away from danger.

So why has this basic skill become so popular in the country today?

“[Because] it’s the simplest form of physical activity with minimal investment… All you need is a road, trail, or any running surface, and a pair of shoes,” said running coach Rio de la Cruz.

Running is a great workout for the whole body. Credit: Fotosearch

Coach Rio, a veteran in organizing local race events, said more and more people who realize the value of regular exercise find running as one of the most convenient ways to get into shape.

One of his latest events was Century Tuna Superbods Fun Run last February.

“Running is a workout for the whole body and requires minimum time, instruction, equipment, and planning. It’s also something you can enjoy whether you are alone or in a group,” said Coach Rio.

The surge in running’s popularity can also be credited to the healthy competition among race organizers.

Organizers have now become more creative in offering runners other things aside from the sport itself.

Rio dela Cruz is a running coach and organizer of local running races.

“The recent running boom started when the race organizers themselves became more competitive, aiming to be the ‘better’ race, one after the other,” said Coach Rio.

“Aside from the good reputation of the event and its organizers, it’s the ‘fun’ and ‘party’ atmosphere of the event that seems to entice runners,” he said.

With offers other than the actual run, organizers like Coach Rio have attracted people into the sport while providing more avenues for enthusiasts to test their physical limits and mental strength.

What you get from the sweat

Long distance running is no easy feat especially for beginners. But just like any other endeavor, you reap benefits for the time and effort you invest in it.

Numerous studies show that running is among the best aerobic exercises for conditioning your heart and lungs. It therefore decreases the risk of heart problems and other stress-related illnesses.

Running also greatly helps improve stamina aside from increasing your bone density, which helps prevent osteoporosis.

Running increases bone density. Credit: Fotosearch

Those who engage themselves in this sport also enjoy reaching the "runner's high" or that calm state one feels after a long run. This makes running a great stress-buster.

Running also burns about 100 calories per mile for a 150-pound person. Combined with a healthy diet, running is one of the most efficient ways to lose the excess weight.

Jayson Deuna, a 27-year-old software engineer, is among the thousands of enthusiasts attracted to the sport. He lost 20 pounds of unwanted weight through long distance running.

Software engineer Jayson Deuna lost 20 pounds through long distance running.

“I was an overweight office employee for three years. I weighed 165 pounds at 5-foot-7,” he said.

During an annual physical examination in their office last year, he was advised by doctors to modify his lifestyle to reduce weight. Thus he decided to invest his time in running.

“I trimmed down to 145 pounds. I am now well under the healthy weight range for my age and height. More than that, I feel stronger and faster,” he said.

Before hitting the road

Although running (just for the heck of it) seems to be a simple task, doing so for a considerable distance (think of kilometers) is a different matter.

Coach Rio stressed that there are things needed to be done first before hitting the road, especially if you’re a beginner.

1. Have a health check.
You need to have your health checked first before starting any exercise program. “As long as you have a sound body, mind, and heart, you can get into running,” said Coach Rio.

2. Set a realistic goal.
“Whether it’s just to finish or to achieve you personal record, you should give yourself enough time to prepare physically and mentally before an event,” said the coach.

Start with base training and focus on form by doing running drills. Gradually build up your endurance by adding no more than 10% training mileage per week in terms of time or distance.

“For beginners who are interested to sign up for their first race, they should start with shorter distances such as a 3k or a 5k to allow their muscles to gradually adapt to the physical demands of running,” said Coach Rio.

3. Equip yourself.
You need to equip yourself with the proper basic running gear. “This includes running shoes based on your foot type (overpronator, neutral, or supinator) and running style (forefoot, midfoot, or heel-strike), comfortable sports bras for women, sports watches, shorts, tops, and socks,” he said.

Optional equipment include heart rate monitors, sunglasses, running cap or visor, apparel for rain and cold, and hydration systems for carrying water or sports drinks during longer runs.

Risks and how to avoid them

Running injuries are an unfortunate, but all too common, occurrence. It is a high impact sport involving body parts from your waist and below.

Among the areas likely to be injured due to improper training habits are the hip region, the knees, the ankles down to the feet.

“Majority of injuries are caused by improper training habits such as running too far too soon and wearing old, worn-out shoes or new ones that are not the right type for your feet,” said Coach Rio.

Here are some of his tips to prevent injury:

· Reduce training mileage.
· Train smart, preferably with a reliable and knowledgeable coach.
· Stretch lightly, not up to the point of pain.
· Take painkillers with caution.
· Cool it off or ice the painful or sore area.
· Consider seeing a physical therapist.
· Cross-train with swimming, biking, indoor cycling, yoga, pilates, core stability exercises and weight training.
· Resume your training slowly, with no more than a 10% increase in training mileage per week.
· Adjust your expectations and don’t pressure yourself to get back in shape right away.

As long as you keep yourself from overdoing and complicating things in your workout, the physical and mental rewards that go with the sport make running a worthwhile experience.

First lady to food makers: Hurry up on healthy food

Food manufacturers need to work faster to re-formulate and re-package food so that it is healthier for kids, US first lady Michelle Obama said on Tuesday.

Obama, who is spearheading an administration initiative on child obesity, praised members of the Grocery Manufacturers Association for reducing calories and salt in food.

"But I'm here today to urge all of you to move faster and to go farther because the truth is we don't have a moment to waste -- because a baby born today could be less than a decade away from showing the first signs of high cholesterol, high blood pressure, Type II diabetes, if he or she is obese as a child," she told the meeting of the trade association.

"So we need you all to step it up," said Obama, who sponsors local school children to help her maintain and harvest a garden on the White House grounds.

Grocery Manufacturers Association Chairman Richard Wolford, who is also chairman, president and chief executive officer of Del Monte Foods Company, said the group supported the initiative and had already done a lot.

"In recent years, our companies have reduced calories, sugar, fat and sodium in more than 10,000 products," he said in a statement. "They have also enhanced the nutritional profile of many products with the addition of whole grains, fiber or other nutrients and created the informative and convenient 100-calorie pack.

"Food and beverage companies have changed the way they advertise and market their products -- children under 12 now see significantly fewer food, beverage and restaurant ads on television. And at the same time, they are seeing more ads for soup, juice, fruit and vegetables."

Complete re-think

Obama said companies need to do more.

"And we need you not just to tweak around the edges but to entirely rethink the products that you're offering, the information that you provide about these products and how you market those products to our children," she said.

President Barack Obama last month assigned Cabinet officers to come up with "a comprehensive interagency plan" and asked his wife to head a national public awareness effort.

Two industry groups, the American Beverage Association and the GMA, have pledged their help and earlier this month the beverage makers announced progress on getting sugary soft drinks out of schools.

The administration said last month it would provide $400 million for its Healthy Food Financing Initiative to eliminate "food deserts" where the only food sources are typically convenience stores or gas stations.

The US Centers for Disease Control and Prevention has found that 68 percent of U.S. adults are overweight and half of these are obese, with a body mass index of 30 or higher. A third of US children are obese.

Drinking Your Way to Health?

SUNDAY, Oct. 18 (HealthDay News) -- Just about every month -- if not every week -- a new study emerges touting the health benefits to be gained from a daily glass of wine or a pint of dark beer.

The benefits related to cardiovascular health have become well-known. A study released in mid-July, for instance, found that moderate alcohol consumption reduces the risk of cardiovascular disease in women by increasing the amount of "good" cholesterol in the bloodstream and reducing blood sugar levels.

But other studies have linked a daily drink, most often wine, to reduced risk of dementia, bone loss and physical disabilities related to old age. Wine also has been found to increase life expectancy and provide potential protection against some forms of cancer, including esophageal cancer and lymphoma.

But don't invest in that case of Pinot noir just yet.

Experts with the American Cancer Society and the American Heart Association say that though these studies do show some benefits to moderate drinking, the health risks from alcohol consumption far outweigh the potential rewards.

Drinking any alcohol at all is known to increase your risk for contracting a number of types of cancer, said Susan Gapstur, vice president of epidemiology for the American Cancer Society. These include cancers of the mouth, pharynx, larynx, esophagus, liver, colon/rectum and breast.

"At the end of the day, if you are at very high risk for cancer, you might want to limit your alcohol consumption even further," Gapstur said. "It's a lifestyle modification you can make, and we don't have as many lifestyle modifications for preventing cancer as we do for coronary heart disease."

There also are other health risks from moderate drinking, including liver damage and accidents caused by impaired reflexes, said Dr. Jennifer Mieres, director of nuclear cardiology at the New York University School of Medicine and an American Heart Association spokeswoman.

The health benefits from drinking generally are related to the antioxidants and anti-inflammatories found in red wines and dark beers, Mieres said, but those substances can be found in a number of different fruits and vegetables.

"When it comes to disease prevention, you're better off changing your diet to include fruits and vegetables and get your antioxidants and anti-inflammatories from natural sources," she said.

For example, people can get resveratrol -- the antioxidant found in red wine that's believed to provide most of the drink's health benefits -- from drinking grape juice just as well as from drinking wine, Mieres said.

"For people that don't drink, not drinking is important," Mieres said. "You can get the same benefits of drinking from leading a heart-healthy lifestyle. To me, it's not worth the risk to start drinking. But for people who enjoy a glass of red wine or enjoy drinking, the key is to stick to the definition of moderation," she said.

Moderate drinking is defined as one drink a day for women and two drinks a day for men. What counts as one drink are:

• 12 ounces of regular beer or wine cooler
• 8 ounces of malt liquor
• 5 ounces of wine
• 1.5 ounces of 80-proof distilled spirits or liquor

Drinking anything more than that on a daily basis is known to lead to a host of health problems that can reduce your life expectancy, Mieres and Gapstur said.

"I think the take-home message is, if you don't drink, don't start to help protect yourself from coronary heart disease because there are so many other things you can do," Gapstur said. "If you already drink, you might want to limit your consumption."

Though the studies touting the positive health effects of alcohol are scientifically accurate, they also appear to play into people's desires for quick fixes to complex problems, Mieres said.

"To prevent heart disease, 50 percent of the work has to come from you," she said. "Prevention is a big piece, and you have to be accountable. You have to make lifestyle changes, and that's very tough to do. People look for easy ways to get heart-healthy benefits, and drinking is an easy way to do that. It's a known human tendency: Let's find an easy way out that doesn't involve a lot of thought or work."