“NO, you don’t have to take pain medication right away”, he mentioned. Most often than not a simple technique of putting a firm pillow behind your back when sitting for a long period of time is all that’s needed. Lumbar back support to correct proper posture is a very simple and effective way to fix the problem.

That said, are runners affected by improper posture or running technique as well?

I asked him and he said posture is everything. Our spine needs to function the way it was meant to be, otherwise lower and upper back pain is bound to happen…

Anyway, I found an article that talks about running and back pain and offers some simple steps to end the misery. Here’s a few words from the article;

“If you experience back pain whilst running or following a run, check out the common causes below.

• Worn or inappropriate running shoes
• Trying to hold yourself upright
• Pushing forward to run
• Too much bounce in your stride

If your running shoes are worn out or not suitable for you…READ MORE

Keep on running folks. Enjoy it and take care of your back in the process.

]]> http://www.5kgeek.com/running-and-backpain-is-it-your-posture/feed/ 0 http://www.5kgeek.com/runners-lesson-from-geese/ http://www.5kgeek.com/runners-lesson-from-geese/#comments Tue, 10 Jan 2012 03:39:20 +0000 5kgeek http://www.5kgeek.com/?p=1946 I wonder if there is a runners lesson from geese?

We all know that nature have ways of teaching us lessons…

Take for example the V-formation flights from geese. These birds are known to travel far distances in this particular formation.

So why do they fly this way? There has been several studies by experts on this subject.

” a study done sometime back also shed some light on this particular V-formation. This study discovered that birds flying in V-format had lower heart rate than birds flying alone. Why? The aerodynamic V shape formation reduces the air drag (air resistance) that each bird experiences when in flight in comparison to a bird flying solo. These allows them to cover longer distances (thousands of miles) with much less effort. for example, geese can achieve a greater distance…”READ FULL ARTICLE

Runners Lesson from Geese – TEAMWORK

It takes teamwork to get a group in V-formation and specially for a long distance of flight. There must be some kind of communication that goes on before, during and after.

Before: Some one has to lead and all must agree. Who’s staying in front and how long plus, how is the rotation going to be.
During: There’s got to be some challenges along the way that requires changes. Flight conditions can change and the birds can feel fatigue at anytime requiring quick minute adjustments.
After: I’m going to make this up. A driver analytical bird will get feeds or history from the flight as to what may have gone right and gone wrong and make it better the next flight. Then, relays the message to others so that they will all benefit from it (OK, how did i do?)…

Alright,with teamwork in place efficiency is achieved. The V-formation makes them victorious in flight conquering the distance together.

Runners Lesson from Geese – For Real

To runners this is best explained in group running. Try following a group of runners doing speed work. Draft behind the pack and you will feel the pull. Speeds that you can’t do by yourself is achieved when there is a lead pack. It may not be a perfect V-formation but it does have the same effect. The run or speed work is so much more efficient…

When running in races, try drafting behind runners every time you have a chance. Be polite though and let them know you’ll be following behind (if its OK) and thank them as they separate from you.

Believe me, in long distance running this technique (drafting) can be the key on running your personal best. I have done it when I broke my personal best with just one (1) second. That’s right a mere one second…

Take the V-formation, teamwork and efficiency as runners lesson from geese. Go ahead and try it next time.

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However, if anyone were to realize what a rooster does daily, there maybe something that will surprise many runners, myself included.

I was coming home one morning and there it was, a rooster right in my front gate. He’s just standing and not even intimidated by my presence at all. Usually, chicken will run or move away in a hurry…this little thing  does not budge!

I have seen this bird from one of my running routes in the neighborhood. I’ve heard him crow many times and jump from where he and the hen stays at night ( I would assume) and start the day, as I pass by.

So what can runners learn from roosters?

I’d like to say - consistency. This bird starts the day early and for some reason it crows almost at the same time early in the morning. It seems like it has a built in alarm that sounds of when it’s due, rain or shine! This is a routine for roosters. It’ll crow and make the sound. It’s like doing an exercise of the lungs. Plus, if you’ve seen them do it you’ll notice they do flap there wings a few times (looks like a warm-up)…

Now, if you’re a runner and trying to reach a certain goal or finish time for a 5k, a 10k or even a marathon, training daily and consistently – will prove to be a great asset. And yes, even when the running conditions are not that great outside. Consistency and perseverance are important.

So the question, “What can runners learn from roosters?” can be answered with consistency. Lets put it in it’s simplest perspective like;

• taking your vitamins daily
• warm up and cool down before any run or exercise activity
• eat or drink recovery nutrition
• be safe while out and about
• and more…

There’s always something to discover during a runners daily run. The views, the sounds, the smell and things on the way provide opportunities for motivation to keep (me) going.

Plus, I just love seeing nature and farm animals around specially at break of dawn or early morning, in the big city.

Who would have thought this runner actually learned something from a lose rooster from the neighborhood?

What can runners learn from roosters…besides consistency?

Maybe it’s time to have a harder look at this bird (or others) next time you lace up and put on some miles.

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I was in a Chinese food restaurant one evening and my spouse was ordering spinach?

That’s right – spinach. I have to ask her why. She said, ” it’s got plenty of  potassium”. And, she needs a lot to replenish her loss of potassium due to some medications she is taking for her high blood pressure issues.

I was surprised and very happy to know at the same time.

This is actually good. Most runners (if not all) knows that potassium is key to recovery specially after a long run. Potassium with magnesium helps reduce cramps.

I love this information. You see, one fruit reach in potassium is banana. Most runners I know eat lots of bananas. Go to races like 5k’s, 10k’s and marathons and you’ll find bananas everywhere. That shouldn’t be a surprise…

Yes, Spinach Is Good For Runners

Now, I know I have another source a potassium that I never knew before.

Spinach’s nutrition is amazing. The calcium content in spinach and other dark leafy greens strengthens bones.

The A and C vitamins in spinach plus the fiber, folic acid, magnesium and other nutrients help control cancer, especially colon, lung and breast cancers. Folate also lowers the blood levels of something called homocysteine, a protein that damages arteries. So spinach also helps protect against heart disease.

The flavonoids in spinach help protect against age related memory loss.

Spinach’s secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly. Foods rich in lutein are also thought to help prevent cancer.

I don’t want to bore you with too much info on spinach but I think we have a winner.

Spinach is good for runners! Remember this whenever you’re in for a Chinese food next time.

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I was so tired. I ran it so slow I though I’d never make it to work on time.

I was told we have to do it again the next morning and in few months I will be running the Los Angeles Marathon…if I wanted to.

I said “NO WAY, twenty six miles is very far. I’m not in shape and overweight. Also, I’ve never run before – not in high school nor in college.

March 2011 I just finished my 6th Los Angeles Marathon with a Personal Best. Amazing what can happen by following a few tips from a veteran and a husband and wife team that believed I can.

I believe these tips can help you or somebody you know that is training for a marathon;

1. THINK  YOU CAN.
   Think that you can finish a marathon. Think positive always. Think about successes not failures. Stay away from a negative people…they’ll mess up with your thinking.
2. SET YOUR RUNNING DREAMS AND GOALS:
   You need to write them down. Your specific goals and developed plan to achieve them should be visible to you always. Read always.
3. TAKE ACTION:
   That’s right. You need to take action. Remember, goals are nothing without action.
4. LEARN ALL YOU CAN ABOUT RUNNING:
   Read books and get training if possible. Acquire new skills and running techniques always. You can always try new things and experiment which one is best for you.
5. BE PERSISTENT AND CONSISTENT.
   Small steps done consistently over a period of time equals greater result. Never, never… never give up. Only those that gave up never finishes a marathon.
6. LISTEN TO YOUR BODY:
   Aches and pains that does not go away normally are signs of something wrong. Get the help of a medical professional. Remember your body is always telling you and me something – good or bad.
7. FOCUS:
   Don’t let other people or things distract you. Stick to a plan and focus.
8. ASSOCIATE WITH LIKE MINED PEOPLE:
   No person is an island. You can always learn something from other runners. Plus the moral support you get from them are priceless. Help others become better runners too!
9. TAKE RESPONSIBILITY:
   When things aren’t going well, take full responsibility. Do not blame others. It’s never a good practice anyway.

There you have it. It’s a short list but it works – at least for me.

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It was raining from start to finish. I have never seen so many finishers battling hypothermia at the end. It was cold at the finish line by Santa Monica Pier. I crossed the line with a 4:39:29 (net) from Dodger Stadium drenched, cold, sore and tired.

No cell phone at hand. I have to borrow a phone and call somebody home to pick me up (plan B for ride home in effect) while double wrapped in plastic sheet under a tree lining at the corner of Ocean and Santa Monica Blvd. There were a bunch of runners with me taking refuge this side of the finish line. You can see others all over the place in the same condition if not worst but there’s one thing in common – that look of accomplishment for finishing 26.2 miles in the rain.

There were plenty of help along the way like always. Supporters showed up despite the rain and gave encouragement, accommodation and anything runners needed that passes by. It was a very pleasant sight in a very challenging weather condition for sure. A big thanks to all. You guys did great.

My friends at Dailymile kept me going while in training. Many thanks to you all.

I trained for 18 weeks and I was hoping to improve on my personal best of 4:29:59 and had a goal to cross the finish line in  4 hrs and 15 minutes. I believed I can then here comes the rain…oh well.

I was disappointed to say the least but I was so happy despite my 4:39 finish.

The reason was, for the first time I finished the race without walking and ONLY stopped 5 times. That’ was a first for me in all of 6 marathons I was in.

Crossing the finish line with that in  mind was the best feeling ever!

Yes, I stopped for my recovery drink and ate my endurance cubes (both of which were part of my training) and stretched a little for about 60 to 90 seconds each time.

From mile 20 until the finish line, it was more of a  mental game. It was uncharted territory. I was tired of course but that was expected. However, I had an eye to break my personal best.

If you were running beside me those last six miles you’ll here me say, “I know  I Can…I Know I Can…I Can Do It…I Can Do It…No Stopping Now…No Quitting Now and on…sounds like a broken record but it worked”

Started high-fiving with the cheering crowd on both sides of the street every chance I have until I got to about the last mile and gave it all to the end. Amazingly, the human touch gave that needed boost in strength each time.

No $100,000 cash for me and no world record to brag about but a personal record – it was a personal best!

Imagine your marathon’s personal best. What is it going to be? If I can do it you can do it too and chances are you’ll do better than me -  rain or shine!

That means tapering week is on. No more hard training involved and the runs are more of just trying to stay loose and trying to avoid injuries.

However, waiting for “The Day” and doing nothing for days makes anyone wonder what to to?

I can only speak for myself…but I do get a bit nervous and tend to gain a few pounds for the wait. How about you?

I have time (now) to kind of search online what others have to say about tapering before a marathon and I wanted to share with you some tips from our friend Luke M Davies…

If race day is fast approaching, do not stress! There is less than 3 weeks to go until I run the Virgin London Marathon and I want to share my methods with fellow runners. Read on to find out why relaxation and rest are the easiest and most effective ways to prepare for your big race.

Don’t Over-train – Rest Is Best

Relaxation and


Keep Up The Calories

Read more about it in details and let us know what you think.

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Running a marathon is no small feat. It does require a lot of physical and mental toughness to go through the training needed and the actual race itself. Discipline and sports nutrition are some of the other vital ingredients needed as well.

Here’s 5 questions to ask before running a marathon:

1. Do you have the guts to begin?

You’ve probably heard the expression, “All glory comes from daring to begin.” Most of us dream of being successful in a lot of aspects of life. When we were young the sky is the limit. Then as we become adults and life takes hold of us our dreams starts to fade away. We begin to settle for less. Even our health sometimes take a back seat because we don’t have the guts to begin any physical activity knowing full well about its benefits. Have you the guts to embark on a training regimen to do a marathon?

2. Hows your health?

Do you have a clear inventory of where you are health wise to engage in the physical activities to train for a twenty six mile run. A doctors visit is always recommended. From there you can map out what is needed and find the provisions to keep going.

3. Do you have the support needed for the journey?

People judge you for your actions and not your intentions. With that said, there is a pretty good chance that you’ll get all the support in the world from friends, relatives and acquaintances if they see you’re serious about it. It’s amazing what people do to help specially when they believe in what you wanted to accomplish.

4. Are you responsible?

One may ask, “What’s responsibility has to do with running a marathon? Well, this is going to be your race. You will be putting the miles yourself. However, it’s easy to find any excuse for not doing it right especially when the going get’s tough. Are you willing to take ownership and be responsible from start to finish?

5. Are you ready for actions?

So you’ve answered the first four. It’s time to put actions. You can’t build anything on intentions but you can do almost anything with action.

There you go. A simple check list on whether or not you can run a marathon.

Now, if marathon is not an option for now, I challenge you into a four (4) thirty minutes per week of running, jogging or even walking regimen. We’re all busy but it’s a doable exercise program that will lead you to (I believe) a healthy lifestyle. What do you think?

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Years ago, I would train and just rely on extra supplementation to get me going on my training and stay with a normal day to day diet. Nothing fancy, just putting on the training miles and run.

Lately, I’ve been searching online about post-workout recovery meals.  I’m on my second week of training for the Los Angeles marathon and I wanted to do something about it this time around. I do have a recovery drink that I use on a regular basis and protein shake when I do the harder and longer workouts plus my vitamins and supplements.

Then, I came across this site and the author is talking about post-workout meal…I have got to share this with you!

Here’s 2 out of the The 7  Secrets of Post-Workout Recovery;

1.  Respect the fuel window. In the 15-60 minutes immediately following a workout, your muscles are primed to receive fuel to start the repair process.  Eat (or drink) your recovery meal right away, within the first half hour after the workout is complete.

2.  Make it easy to digest. Your muscles need blood to deliver nutrients to them.  The more of that blood that’s tied up in digesting a hot dog — sorry, any solid food — the less that gets to your muscles.  Ideally, you should get your immediate post-workout fix in liquid form.  Here’s the first strike against chocolate milk: Dairy is notoriously hard to digest. READ FULL Article–>>

By the way, since we are talking about recovery,  the video below is one fuel I drink after my workout. Watch it now and please let me know what you think.

Now, if you have your very own recovery drink , let us know and leave us a comment, or two…

hot & spicy

Eating spicy foods before running and the night before your long runs is a strict no-no.

Pretty basic right? But beginning runners are so concerned about how they’re going to do a mile or two and forget about preparing for the run in general.

Yes, runners get their gears and all the good stuff but no prep on nutrition before during and/or after the run, let alone eating the right food the night before the run…

I have an article I’d like to share with you specially if you are just starting.

…running is an easy, low maintenance sport that requires very little in the way of equipment. However, it can turn out to be a very boring and painful experience for the beginners. The prime reason for such a negative reaction is ignorance of some basic important information. The most basic fact is to develop a healthy routine that will not only take care of your body and create an enjoyable running experience. In the following lines, we have provided running tips for beginners… READ FULL ARTICLE

OK, I love spicy food. Many times on nights before long runs I’ve tried to cheat by eating just a little bit hoping that it won’t affect my running at all.

Well, I’ve lost most of the time and have to cut short my running drastically just to get home in a hurry to…you know what. How about if you’re way far out from home base early in the morning?

I’ve learned my lesson long time ago and so there is NO more Spicy Food for me the night before a long run.

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