Laag Run

27/06/2025

Sugod na ta ug practice ani 😄🏃🏻‍➡️🏃🏻‍➡️🏃🏻‍➡️

The race route you’ve always dreamed of—now a reality at the DU30 Run: 1st Mayor Rodrigo Duterte Run!
Happening on July 6, 2025 at Davao Global Township, this historic event features the stunning Davao City Coastal Road as the official racecourse.

Experience the most scenic coastal run in the Philippines with our 10KM and 21KM categories—designed for runners who crave both challenge and beauty.

Limited slots remaining! Registration closes on June 16, 2025.

To register: bit.ly/DU30RunOnlineReg

24/04/2025

Warm-up before every run.

A pre-run warm up is essential before every run! It doesn't have to be that long either.All you have to do is follow Mark, as he demonstrates all the routine...

16/04/2025

Appreciation Post.

Isa sa siguro sa mga rason nganu mas daghan ang nagka-interes na muapil s running era karun kay tungod sa Azuela Cove. As they open their area for free para sa mga runners sa north side sa Davao City. Mas nadasig ang uban mudagan kay naa nay mas safe, secured, pollution-free ug wholesome environment. They are even open para sa mga late night runners.

Let us give back to their generosity by obeying their rules and regulations, patronizing stores within the area and observe “Clean As You Go” (CLAYGO) attitude.

Salamat Azuela Cove.

Dagan gamay. Laag daghan.

.rest.relax.repeat.

16/04/2025

Mga Ka-runners, naa ba moy ginatumar na Vitamins?

Is Vitamin B1, B6 and B12 good for runners?

Yes, Vitamin B1 (thiamine), B6, and B12 can be beneficial for runners. These vitamins play a crucial role in energy production, nerve health, and overall well-being, all of which are important for runners.
Here's why Vitamin B1, B6, and B12 can be beneficial for runners:
Energy Production:
Vitamin B1 (thiamine) is vital for converting carbohydrates into energy, which is essential for sustained endurance during running.
Nerve Health:
Vitamins B6 and B12 are crucial for maintaining healthy nerve function, which is important for coordination, balance, and overall performance.
Muscle Function:
Vitamin B6 is involved in protein metabolism, which is important for muscle repair and growth, especially for endurance runners.
Red Blood Cell Production:
Vitamin B12 is essential for the production of red blood cells, which carry oxygen throughout the body, which is vital for endurance performance.
Stress and Fatigue:
Some studies suggest that B vitamins may help reduce stress and fatigue, which can be beneficial for runners who experience high levels of physical and mental strain.

Dagan gamay. Laag daghan.

.rest.relax.repeat.

15/04/2025

Dagan ray bisyo pero murag mapurdoy naman ko😅

Normal ra ba ni? Abi nko ug dagan2 lang ni. 🏃🏻‍➡️👟

Ako ra bay ingun ani or bcg kamu pud😂😂😂

Lapag daw inyung mga wow na shoes dra mga ka-runners.

Dagan gamay. Laag daghan.

.rest.relax.repeat.

13/04/2025

How to avoid heavy legs while running🏃🏻‍➡️

To prevent heavy legs during runs, focus on proper warm-up and cool-down routines, ensure adequate hydration and nutrition, and prioritize recovery through rest and cross-training. Additionally, maintain good running form and consider adjusting your stride to minimize strain.

Detailed Explanation:

1. Warm-up and Cool-down:
Dynamic stretching before your run and static stretching afterward can help improve muscle flexibility and reduce stiffness, making your legs feel lighter and more efficient.

2. Hydration and Nutrition:
Staying well-hydrated and fueling your body with a balanced diet rich in carbohydrates, proteins, and fats is crucial for energy levels and muscle function.

3. Recovery:
Allow your body adequate time to recover between runs. This can involve rest days, light activities like walking, or cross-training like swimming or cycling.

4. Running Form:
Focus on proper posture, engaging your core, and landing mid-foot to minimize unnecessary strain on your legs.

5. Stride Length:
Consider shortening your stride, especially when fatigue sets in, as longer strides can put more stress on your legs.

6. Mental Game:
Remember that your mindset can play a role in how you feel during a run. Use visualization and positive self-talk to help you push through any feeling of heaviness.

7. Other Factors:
Ensure you are wearing comfortable, supportive running shoes and avoid tight clothing, which can restrict blood flow.

Kamu unsay pamaagi ninyu para dili mubug-at inyung tiil after pila ka kilometers of run? Share your tips in the comment section 👇👇👇

Dagan gamay. Laag daghan.

.rest.relax.repeat.

📸from the net.ctto.

06/04/2025

Want to run faster without putting in extra effort?
It’s all about cadence, the number of steps you take per minute. Studies show that a higher cadence (170-180 steps per minute for most runners) can improve efficiency and reduce the risk of injury.

If your cadence is too low, you might be overstriding, which wastes energy and puts extra stress on your joints.

To improve, start by counting your steps for 60 seconds during a run. If your cadence is below 170, aim to gradually increase it by 5% over a few weeks. Focus on shorter, quicker strides and maintaining good form.

Use a metronome app or upbeat music to help you stay in rhythm. Faster feet mean smoother, more efficient running—and who doesn’t want that?

Image via nickstaggenborg & c_a_r_o_m

01/04/2025

10K Night Run-Walk. 4.1.25

Dagan gamay. Laag daghan.

.rest.relax.repeat.

01/04/2025

Recommended Running Shoes for Beginners.

For beginner runners in downtown, Davao City, prioritize comfort, support, and versatility. Consider shoes like the Brooks Ghost 16, Hoka Clifton 9, or ASICS Gel-Kayano 31 for a good balance of cushioning and stability, while also exploring options like the Nike Invincible Run or New Balance Fresh Foam 1080v14.

Here's a more detailed breakdown of recommended running shoes for beginners:

Key Features to Look For:

Cushioning:
Beginner runners often benefit from extra cushioning to absorb impact and reduce the risk of injuries, especially on hard surfaces.

Stability:
Look for shoes that provide good support, particularly if you tend to overpronate (roll your ankles inward) or have flat feet.

Versatility:
Choose shoes that are suitable for various distances and running surfaces, allowing you to progress comfortably as you build your mileage.

Fit:
Ensure the shoes fit snugly but not too tightly, allowing for some wiggle room in the toes.

Recommended Running Shoes:

Brooks Ghost 16: A popular choice known for its exceptional cushioning, stability, and versatility, making it a great option for beginners.

Hoka Clifton 9: Offers plush cushioning and a comfortable ride, making it ideal for long runs and beginners looking for a supportive shoe.

ASICS Gel-Kayano 31: A highly supportive shoe designed for runners who overpronate, providing excellent stability and cushioning.

Nike Invincible Run 3: A comfortable and supportive shoe with a focus on cushioning, making it ideal for beginners and those looking for a plush ride.

New Balance Fresh Foam 1080v14: A versatile shoe with a focus on comfort and cushioning, making it a great option for beginners and everyday runners.

ASICS Novablast 4: A neutral all-round running shoe that is perfect for your daily run.

Nike Air Zoom Pegasus 41: A versatile shoe with a focus on cushioning and responsiveness, making it a great option for beginners and everyday runners.

Saucony Ride 17: A versatile shoe with a focus on cushioning and responsiveness, making it a great option for beginners and everyday runners.

Brooks Adrenaline GTS 24: A stable all-rounder and is suitable for both beginners and heel strikers.

Hoka Mach 6: A lightweight and responsive shoe, suitable for both beginners and experienced runners.

Nike React Infinity Run Flyknit 2: A great shoe for everyone, no matter your foot shape.

Brooks Glycerin 21: Designed for those seeking maximum comfort and support.

01/04/2025

Tips for Choosing Running Shoes:

Get a professional fitting:
Visit a running store and have your feet measured and analyzed by a professional to ensure you get the right fit and type of shoe.

Try them on:
Don't just rely on online reviews or recommendations; try on different shoes to see what feels most comfortable and supportive.

Consider your foot type:
If you have flat feet or tend to overpronate, look for shoes with extra support and stability.

Start slow:
Don't overdo it when you first start running; gradually increase your distance and frequency as you get more comfortable.

Listen to your body:
Pay attention to any pain or discomfort and adjust your training accordingly.

Dagan gamay. Laag daghan.

.rest.relax.repeat.

Note: Photo not mine. Credit to the rightful owner.

29/03/2025

Tips para sa mga New Runners:

If you’re new to running, focusing on proper technique can help prevent injuries, improve efficiency, and make running more enjoyable. Here are some key running techniques for beginners:

1. Maintain Good Posture
• Keep your head up and look forward, not down.
• Relax your shoulders and avoid hunching.
• Keep your back straight but not stiff—lean slightly forward from your ankles, not your waist.

2. Arm Movement
• Keep your arms bent at about a 90-degree angle.
• Swing your arms naturally from the shoulders, not across your body.
• Keep hands relaxed—avoid clenching your fists.

3. Foot Strike & Stride
• Land softly on your midfoot or forefoot, not your heels (heel-striking can lead to injuries).
• Aim for short, quick strides rather than long, pounding ones.
• Keep your feet directly underneath your body when landing to reduce impact.

4. Breathing Techniques
• Breathe deeply and rhythmically to maximize oxygen intake.
• Try inhaling through your nose and exhaling through your mouth.
• Use belly breathing (diaphragmatic breathing) instead of shallow chest breathing.

5. Cadence & Pace
• Aim for a cadence of around 170–180 steps per minute for efficiency.
• Start slow and gradually increase your speed over time.
• Use a conversational pace—if you can talk while running, you’re at a good pace.

6. Warm-Up & Cool Down
• Start with a 5-minute brisk walk or dynamic stretches before running.
• Cool down with a slow walk and static stretching to prevent stiffness.

Mao diay ni ingun ni ChatGPT 😅

Dagan gamay. Laag daghan.

.rest.relax.repeatx

26/03/2025

Short night run-walk at Azuela. 3.36.25

Upcoming Road Race: 16K & 21K

Dagan gamay. Laag daghan.

.rest.relax.repeat.