Not too (run) fast!

BEGINNER SERIES

Running is a sports hype in the Philippines today.  There is not a weekend without a race (visit takbo.ph for schedule).  From fun run, wellness run, run for a cause, surf run (?), to marathon and ultra-marathon.  More and more people see the benefits of running and the ease of carrying it out.  The no-fuzz sport where you wear a comfy shirt and pair of shorts, put on your running shoes and whoala!  One is set to run on a track oval, a street (but not cross the highway please!), a threadmill in a gym, a hilly terrain, a forest maybe (for those who are fortunate to be close to one), around a park or more likely, a parking lot (as Manila got more visible parking lots than runnable, "green" parks) and wherever there is a place to run.  Perhaps the mall is no exception to get away from the scorching heat of the sun this El Nino phenomenon.   But not so fast!  There is more to know about running...

Last Sunday, RUNNEX, a group of Executives who are advocating for running since early 80s has reopened a new season of running clinic for 2010.  Dubbed as "Discover Running Series,"  it is a 3 month-long program facilitated by experienced coaches and pacers who guide, assist and motivate runners to achieve running as a lifestyle.  Catch the specifics at runnex.org

New runner or a come-back?  Get some tips from a Specialist in Rehab Medicine and Sports Medicine, Doctor Rodolfo "Junnie" Rosales Jr, who has given medical attention to some Runnex members:

PRE-RUN must do:

• Get a clearance from your doctor
• Take an ECG test that measures the electrical activity of the heart.  The heart is a muscular organ that beats in rhythm to pump the blood through the body.   In an ECG test, the electrical impulses made while the heart is beating are recorded and usually shown on a piece of paper (appears like the sound wave monitor from a radio component or signal bar from a mobile phone) .
• Record your baseline parameters on heart rate, blood pressure, respiratory rate:
• Heart rate - number of heart beats per minute.  The best time to get this is first thing in the morning before getting out of bed.  Find your pulse around your wrist or neck.  Place your finger tip on the pulse and with the aid of a stopwatch, count the pulse for 1 minute or 60 seconds. 
• Blood pressure - pressure of the blood against the walls of the arteries.  The higher (systolic) number represents the pressure while the heart contracts to pump blood to the body.  The lower (diastolic) number represents the pressure when the heart relaxes between beats.
• Respiratory rate - number of breaths per minute.  It is determined by counting the number of times the chest rises or falls per minute. 
• Warm-up stretch
• Warm-up run for at least 5 minutes.  This can be walk-run or brisk walk depending on the heart exertion and legs reaction.  Listen to your body.

POST-RUN must do:

• Record the changes in parameters -- heart rate, blood pressure, respiratory rate
• Cool down stretch
• Take note of any abnormal feeling in your breathing, body pain, leg or ankle aches.  The most usual pain a beginner-runner experiences is the achilles tendonitis. Depending on the gravity of pain and when in doubt, see a doctor.

NEXT in Begginner Series:  Let's get to know Mins and Max!

"The miracle isn't that I finished.  The miracle is that I had the courage to start" (John Bingham, running speaker and writer).  It's not too late to start running.  Run with us at UP Diliman, Quezon City, 5:30 in the morning, SUNDAYs.  It's fun to run even in the heat of the sun!  Email us for more details.

About Dr. Junnie Rosales:
Full Name: Rodolfo P. Rosales, Jr
Specialization: Rehabilitation Medicine and Sports Medicine
Clinic: St. Lukes Medical Center Quezon City, Medical Arts Building, Suite 223
Email us for more contact info!