MultiSportPH_November2012 by MultiSport Philippines

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GEAR

GUIDE 2013

CheCk Your old shoes. your old running shoes tell a lot about how you run. they tell if you’re a heel striker, midfoot lander, or toe runner. it also confirms—along with the wet test, if you’re using the right footwear. if The inner sole of Your shoes Are Worn ouT more ThAn The oTher pArTs, then most likely you’re overpronating. this confirms that you have a flat arch, though some people who took the wet test will get a neutral arch result.

scientifically finding the right shoe that fits (Without Burning your Pockets) By CoaCh saul siBayan

ou must have heard of scientific and expensive tests to get the shoe that you need. These may use the latest technologies in sports science. But if you’re on a tight budget, here are some tried and tested ways to get the right shoe. Why is the right shoe so important? Because people who use and wear the proper running shoes for their foot type will most likely have fewer running-related injuries (Asplud & Brown, 2005).

TAke The WeT TesT

you’ll find out what your foot type is through this test. there are three basic foot types which are based on the arch height of your foot.

Flat arch (overpronator)

procedure 1 Wet the sole of your foot with water. 2 Step on a piece of paper, like a newspaper. 3 Step off and check the paper. 4 compare and match the shape of your foot with the images below.

if The ouTer sole of Your shoes Are Worn ouT more ThAn The oTher pArTs, then most likely you’re an underpronator. this kind of condition can place extra stress and/or shock on the foot and can result in injuries like iliotibial band (itb) syndrome, plantar fasciitis, and achilles tendinitis. if you’re this type, you should always stretch the muscles of your legs—calf, quads, hamstring, glutes and the itb.

CheCk Your Q-Angle WiTh Your doCTor. the Q-angle (Quadriceps-angle) is the alignment of the knee to the hip. a high Q-angle also promotes a higher chance of overpronation. this is very common with women as they have wider hips compared to men. therefore, women are advised to wear stability or motion-control footwear.

AnTerior superior iliAC spine

CenTer of The pATellA

high arch (underpronator / Supinator)

neutral arch (normal pronator)

Q-Angle

TiBiAl TuBerosiTY People with flat arches are called overpronators. the arch collapses upon foot strike resulting in excessive foot movements. this foot type needs stability shoes which have dual-density midsoles and supports to reduce pronation for mild to moderate overpronation. For severe overpronators, as well those on the heavy side, or bow-legged runners—motion-control shoes, which have firmer support, would be the best. butler, Davis, & hamil (2006) verified that “motion-control shoes control rear foot motion better than cushion trainer shoes [do].”

if you can only see the toes, balls, heel, and a thin line at the outside of your foot, then you’re an underpronator. they are also called supinators, or people with high arches. this can result in high amounts of shock running through your legs. People who have high arches are best suited with neutral-cushion soles, as these provide a soft midsole which allows the foot to pronate and absorb the shock from your each step. butler, Davis, & hamil (2006) added that “cushion shoes decrease shock better than motion-control shoes do.”

if you can see half of your foot, then you’re a normal pronator. normal pronators can wear any type of shoe, but a stability shoe with moderate arch support may be best. Runners on the light side might prefer neutral cushioned shoes without any added support.

Saul anthony Sibayan  part-time academic instructor at ust sport science dept.  strength and conditioning coach of kaya futbol club  performance coach at focus athletics

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EVENTS coast guard run 09.01.2012

Philippine Coast Guard Ready Force celebrated its 5th founding anniversary with a fun run entitled taKbo PaRa Sa MaliniS na KaRaGatan last September 1, 2012 at the PCG headquarters Manila. the Greentennial Run supported this 3K and 5K race with a 5K category for barefoot runners. F ELITE

SWIM

tra ining Pro g r a M

By PatriCk Joson mobile: 0917-5277141 email: patrickjoson@gmail.com

goAl: to maintain fitness and, more importantly, not to gain weight sWim

Due to the cooling weather and hectic schedules

WArm-up

100 meters easy swim 200 meters x 2 sets tempo swim to heat things up 400 meters x 2 sets long easy swim 50 meters x 4 sets race pace 100 cool down

ToTAl sWim

1600 meters

run training PrograM for the holiday season By PatriCk Joson mobile: 0917-5277141 email: patrickjoson@gmail.com

goAl: to maintain fitness and, more importantly, not to gain weight run

Fartlek or hill runs Warm-up for 15 minutes: easy run on flat terrain Run on rolling terrain: run at tempo for 4 minutes. Recover for 1 minute; do 6 sets Cool down for 10 minutes: easy run on flat terrain

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ToTAl Time

abad

Mirasol

1:51:20

F20-29

Miscelle