joeiandmichelle.blogspot.com

by: Joei & Michelle

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Eat right, Run well

I went out for a run the other day, all excited to try out my new long distance running shoes, the Nike Air Zoom Pegasus.
Of course I needed to try on the whole outfit, even if I only got the shoes. Hehe!
I had set in my mind to do at least 13 kms. I had my gear on, new shoes laced up, hydration belt buckled, and music blaring in my ears but 2 kms into my run, I had to go back home. My digestive tract seemed highly stimulated...if you know what I mean. I just had 2 bananas and a glass of water before I went out, which was what I usually take pre-run. And then I realized that it must be the Spicy Tuna Salad I had the night before. Now I don't want that happening during the real run, right???

So I read up on the right kind of food for runners, and I realized that I've been doing some things wrong. Thank you, Google!

Here are some guidelines that I've compiled based on the stuff I read and some I've experienced first hand.

1. Fuel Your Run
I realized that it was bad practice to go out for a run on empty. I even do that sometimes with our car, which has gotten me stuck in awkward situations. Yikes! Don't want that happening to me during a run. I thought that running on an empty stomach would make me lose weight. That may happen but that also means that I would lose energy and fatigue sooner. If the workout is something light and would take an hour or less, I don't think it would do any harm. But for longer distances, it's always a good idea to fuel up with the right food. The perfect pre-workout meal would be something that we're familiar with, low in fat and fiber (because we don't want to excite our intestines during the run), and high in carbs to give us a boost of energy. Here's a great read about The Best Food For Runners.


Here's another amazing guide for runners and a great source of recipes, 30 Best Foods for Runners :



2. Refuel During The Run
Refueling during the run is just as important as the pre-run meal, especially for long distances. According to Runner's World, "don't wait until you're hungry and tired to refuel. By that time, your tank will be empty, and it will be tough to recover. At first, try taking in fuel within 15 to 30 minutes of hitting the pavement. Take another fuel 15 to 30 minutes later--even if you don't feel hungry or tired. The idea is to keep your energy level steady and stop fatigue and hunger before it stops you. By the time you feel like you need the fuel, it may be too late."

My runner friends suggested to try different kinds and different brands. You have to try whatever works for you. Some friends swear by GU energy gels. They said that it doesn't give them an upset stomach and it gives them the right amount of energy boost needed.



One suggested to take Snickers bar instead, which more or less has the same ingredients as the energy bars available.


Whatever it is, the most important thing is to try them during a practice long run, before the actual run because you don't want to be racing to the nearest toilet instead of the finish line. 

3. Don't Forget Your Recovery Meal
I would always hear this from my HIIT coach before...but I would always forget to prepare my "recovery meals". I learned that I should consume a protein-rich snack/meal to repair the muscles and help them become stronger, and carbohydrates to replenish the spent energy stores. These should be taken between 30 minutes to 2 hours after a workout. Here are some examples of Recovery Snacks For After A Run.



4. Hydrate Always
Hydration is essential, not only for running or working out. This is something I'm very guilty of: not drinking enough water. I think it's because I don't like using public toilets so I avoid drinking a lot of water to avoid peeing. I know...it's not good practice. I think even Joei has this problem, that's why she downloaded this app in her phone to monitor her water intake. It's called Waterlogged. It can be connected to a Fitbit and it will remind you to drink water.



There are a lot of benefits when we're well-hydrated. First, we avoid the risk of getting dehydrated. Since it's been so hot lately, we have to keep on drinking water to avoid heat stroke. Second, it helps move the wastes from our body. We don't need those "extras" when we run, right? Better to travel light. And lastly, our joints are properly lubricated...maybe that's why I experience knee pain from time to time? That can be my next research.

It's better to plan our meals ahead of time so that we can just focus on running during race day. I think with everything that we do, great strategic planning is key to success.

And since we have an 8 mile long run tomorrow morning, I've got to go... to get some good food and good rest. Maybe I'll see you there?
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My First 16K.

I enjoy writing posts for 'Road To 21K', despite having almost no time due to campaign work and my other blog Joei & Me, because I get to track and see how I'm progressing so far.. This blog has become my online running and fitness diary! Not too long ago, I told you about my first 11K run. Last Monday, I was able to do 16.5K.




Unfortunately, I got sick that week so I wasn't able to run at all.  I'm actually still sick now but I haven't been putting in miles as all of my runner friends are telling me to do so I tried to run earlier.  It was a bad run. I started early but I was coughing almost the whole time plus I had to deal with a runny nose.  I was only able to run 10K at a very slow pace.  But it's ok.  I'll try again when my nose is clear and my cough is gone.  Hopefully by Friday!

I also want to tell you about the new pair of running shoes I got called the Nike Air Zoom Odyssey but I want to use it more so I can assess it properly. Maybe next week or after the half marathon. 
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The Four Steps To Good Running Form.

I'm discovering more and more as I get into running. For one, I never knew that there was such a thing as 'good running form'. I thought that as long as I don't slouch, that's fine. Apparently, not being conscious about your form makes the run more difficult than it is and can even lead to injuries. So what is 'good running form'? I saw this illustration from New Balance. 


I got the first one right.. Posture. Feet straight, knees soft. Arms at a 90 degree angle with arms swings not overextending to the back. One of the things that I have to remind myself though is to relax my shoulders because it's usually tense, even when I'm just typing on my computer.

The second one is Mid Foot which means you land on the middle part of your feet, and not your heel or toes, every time you run. So far, I think I'm ok in this aspect because I don't have any issues with my toes or my heel whenever I run, which toe strikers and heel strikers usually encounter.

Third is Cadence which should be 180 steps per minute. I just learned about this term recently so I haven't really tested what mine is. Although I read somewhere that successful marathoners usually have three times more steps than others. Test your cadence by jogging for 1 minute and count the number of times your right foot hits the ground. Multiply this by 2 and your target should be 180.

Last is Lean which is another new tip I discovered from a runner friend. Leaning from the ankle without bending from the waist using gravity to move forward makes me run faster and with less effort.

So remember these four concepts and try it out during your next training.. Posture, mid foot, candence, and lean.  You'll notice a big difference in your running. 
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Rowing at Saddlerow BGC.

One of our runner friends have said that one of the best workouts that complement running is Rowing & Spinning. This is perfect because on days that I find running outside to be too hot, rowing or spinning seems like the best alternative. Admit it, it has been hot the past few days right??? I had to shorten my run two days ago because I felt like one of my cakes baking inside an oven.

Last week, I got to try the Circuit Rowing class by Pio at Saddle Row with our friend Wowie. Joei and my brother were supposed to join but they got stuck in traffic.

This is where the magic happens. Hehe! My daughter trying out the rowing machine.
Can you see Wowie's knees and toes on the left? That's him doing the wall sits while I was finishing the rowing part.
My arms were burning during this workout!
The class was quite challenging. We were grouped by twos so Wowie became my workout partner that day. 

According to Active.com's article "Why Runners Should Be Rowers", rowing is an invaluable tool for runners. "When you learn how to do it right it lights up weaknesses you didn't know you had. It helps runners and cyclists find power in muscles they hadn't used before."

It also mentioned there that it can be a great alternative to running, especially when you get injured. In that article, it relayed an instance when this particular runner got injured 2 weeks into her 15 week marathon training. Instead of giving up, she used rowing to train for the race. The only secret there is doing it the right way. She only went back to running two weeks before the race and she finished it in 42:20:26!!! Inspiring!!!

 Running and rowing have the same cardiovascular benefits but it works out different muscle groups. Rowing is a total body workout! The Circuit Rowing class that we took worked out my whole body...legs, arms, core, and back! It worked in a way that while one partner was doing the rowing part or the other exercises, the other partner was doing wall sits. It sort of pressured me to do it efficiently without taking breaks because that would mean longer wall sits for my partner. 

This workout is something I'd want to do again! It was challenging and fun because you get to push each other to do better. Working out is more fun with friends, right?

Saddle Row offers three rowing classes: Finesse, Crew and Circuit. Finesse, which is best for beginners, goes through the basics and techniques to master the form. Crew, which is their signature class, teaches you how to do it the way it was done hundreds of years ago. And lastly, the Circuit, which is the one that we tried, is the tough but fun one. It focuses on strength and cardio. 

You can check them out at 2nd Floor Serendra, Bonifacio Global City. 
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Nivea Slide Fest

I haven't done any running lately so it's good to have activities that keep me up and about.. Like Nivea's Slide Fest yesterday. 


Obviously, this activity is not a workout but it's an alternative to staying at home on my bed, doing a tv or movie marathon, and eating mindlessly. Well, that actually sounds like a good plan to me but since I joined a half marathon, I have to move! 

Michelle and I forgot to take a photo because we didn't bring our phones with us and this is the only photo that we have. That's Michelle wearing an orange cap and me wearing a neon yellow headband :D Shout out to Michelle's cousin-in-law Noel for our photos that day!


It helps that we had to walk uphill to get to the entrance and we had to do it every time we wanted to slide. I was tempted to run but the ground was wet and I risk slipping and getting a booboo. So I scratched that idea. Instead I did the obstacle course and it was fun! 




Even without a workout, I was able to clock in a number of steps yesterday. But now I really have to get running. Maybe later when it isn't that hot anymore!
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Half Marathon Training Plan for Beginners.


We are running our first half marathon in May and like I mentioned in a previous post, I know this is something that I just can't 'wing'.  So I researched on half marathon training plans available online and found a few. Nike also sent a program through email right after we signed up for the half marathon.

I went through all of the plans and although they have similar goals, they differ in the frequency of the trainings (run everyday or 3x a week) and the length of the program (12 week training or 10 week training).  All of them are good plans but to be honest, I was a bit overwhelmed.

Luckily, I found a 'friendly' training plan (aka something that's feasible for a beginner like me) from Runner's World that I can follow.   I'm not claiming it's the best one but for someone who doesn't really work out or go to the gym, this is doable so I wanted to share it with you as well.




Don't be pressured about it though.  To be honest, I have not followed this training plan to a T.  We are supposed to be at Week 6 but the longest I've done is only 11km and I get to run only once or twice a week.  But starting Saturday, I'll try to follow it as religiously as I can.  The half marathon is only a few weeks away!
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Runnr's Footworx The Science of Running.


Michelle and I are thinking of getting new running shoes and when we asked our athlete and runner friends for recommendations, all of them said the same thing.. To have our feet assessed first. So one weekend, Michelle and I went to Runnr in Bonifacio High Street to do the Video Gait Analysis.


We were first asked to step on a plate to determine what our arch is. Both Michelle and I have normal arches. All the while I thought I was flat footed!


Next, we were asked to run for 15 seconds at a treadmill speed of 9.0.  We just ate and I was so full that I was scared of throwing up while running :D


We were then shown our feet alignment. Michelle and I both need Neutral Shoes (cushion-based).



We thought that would narrow down our choices but then there's still a whole rack to choose from!





There are several shoes from Nike, Underarmour, and Adidas. But it's my first time to be introduced to Brooks and Saucony. I told you I'm not a runner.



Until now, I still don't know what shoe to get or if I should even get one. I want a pair that I can use for half marathons and marathons (eek!) since I already have sneakers in my house which I can use for quick 3K or 5K runs. Right now, I'm using the Nike Free 4.0 Flyknit and my feet are fine. But the longest I've used them is for 10K. I wonder how it'll fare for longer distances. 

How about you? What shoe can you recommend for long distance runs?