00:02Running has become one of the most popular ways for people to stay active and maintain a healthy lifestyle.
00:09We invited running enthusiast and fitness content creator Carla Navarro to help us understand more about the beauty and benefits
00:17of running.
00:34Hi, thanks for having me. I started my love for running kasi gusto ko ma-improve yung overall fitness ko
00:40kasi I used to hike before.
00:42Kaso yun sabi ko sobrang hinihingal ako. So sabi ko kailangan ko mag-run.
00:47And then hindi ko in-expect na may in-love ako sa running kaya I decided to document and share
00:52it online.
00:53Hello! Good morning!
00:54Is he run sa NU?
00:56Maaaka ko!
00:57May cholo ah!
00:58Gusto ko yung halos 24 hours lang kami dito sa LU.
01:01Isingit pa rin talaga ng takbo.
01:03So, yung nag-start ako mag-content sa running, parang usually I run na na 10K, ganyan, then I run
01:1042.2.
01:12Wow! Ano yung preparation mo dun sa 42.2 kilometer run mo?
01:17So, yung 42.2 like it took me more than a year actually before nakapag-decide ako to run a
01:23marathon.
01:23So, gradual naman yung increase. Like, expect ako ng 10K.
01:27Tapos, after ilang months sabi ko, try ko naman mag-16.
01:30Plus, 21.
01:31Oh!
01:32And then like 42.2.
01:33You have to go at your own pace eh.
01:35Yeah.
01:35Saka, kailangan talaga gradual din talaga yung pag-increase mo ng mileage.
01:39Kasi, syempre ayaw naman natin na magkaroon ng injury.
01:42Week 1, day 5, marathon training.
01:45First long run ng marathon block.
01:4821K.
01:48Let's go!
01:52For me, I would suggest na syempre, iba pa rin kapag nakarunning shoes.
01:56Pero kung anuman yung shoes na available sa inyo and comfortable kayo.
02:01And of course, lightweight and breathable clothes.
02:03Kasi, weather ngayon, sobrang init.
02:06And, to add, like, mainit.
02:08Sa sun is out, pwede ka mag-wear ng eye protection.
02:11Eye protection.
02:12Yeah.
02:12And then, syempre, belt bag for your essentials.
02:14Oo, maraming nga ako nakikita na, sumari yung belt na meron pang tubig.
02:18Tapos, GPS watch if available, para you can track your runs.
02:23Pero okay naman kung hindi mo.
02:31So, ano Brent, ready ka na ba mag-run with Karla?
02:34Ready na ako mag-run with Karla.
02:36Okay, so, before tayo mag-run, mag-warm-up.
02:39Okay.
02:46And, according to Karla, you may do 10 to 12 repetitions of these warm-up exercises.
03:18Before tayo mag-run, pag-usapan na natin yung form.
03:21Find mo na what feels natural for you,
03:23pero what's important lang,
03:25maging mindful lang na dapat relax tayo.
03:27Kasi ano eh, minsan hindi natin napapansin na
03:30ang tense natin while running.
03:32So, find what feels natural for you
03:34and dapat relax tayo.
03:35So, yung shoulders natin, relax.
03:37Relax.
03:38Stand tall.
03:39Engage your core.
03:40And then, while you're running,
03:41isipin mo na nag-free fall ka.
03:43Free fall.
03:43Yeah, nag-free fall ka.
03:46Yan, pwede na tayo mag-start.
03:48Pwede na mag-start.
03:48Yeah, so, let's go.
03:53So, sa breathing naman,
03:54mas madali sa akin isa by sa steps ko.
03:57So, like, two inhale sa nose
03:59and then one exhale sa mouth.
04:00Okay, two inhale.
04:02Yeah.
04:10Para may rhythm siya.
04:11Tapos para malaman mo that you're not overdoing it.
04:14Kaya mo magsalita while running.
04:17Ah, okay, you have to practice that also.
04:19Para malaman mo na,
04:20easy effort lang siya for you.
04:22So, yun yung tinatawag nilang conversational pace.
04:27So, Brett, okay naman sa'yo yung pace natin right now?
04:30Okay naman.
04:31Yeah. So, masasabi mong conversational pace.
04:33Conversational pace, yes.
04:35Kasi, ano, personally, napapansin ko yung mga runners, like, yung common mistake is nag-start sila ng too fast agad.
04:43Kasi, important muna na mabuild muna natin yung foundation ng running natin, which is yung aerobic base.
04:48So, mabuild natin yun by doing yung majority ng runs natin at this pace, like, super easy effort lang talaga.
04:55Sometimes kasi if you start nang mabilis and then only to find out, hindi mo na kayang i-finish yung
05:01entire kilometer.
05:02Kaya, important talaga to pace yourself properly.
05:05Okay.
05:07Yeah.
05:09You really have to start slow, no? Para malaman mo yung cadence mo and hindi ka ma-burn out.
05:15Yeah. Tsaka talaga, kailangan hindi ka napapressure sa pace ng ibang tao.
05:19Right.
05:19You just have to enjoy the process lang talaga and celebrate small wins all the way.
05:23Agree. Agree.
05:25And comparison kasi is the tip of joy.
05:27Tama. Agree talaga. Tama yan.
05:31Woo! Ano? Kaya pa? Gutom ka na?
05:34Kaya pa. Speaking of food, you mentioned earlier na 42.2.
05:39Pwede ba kumain sa gitna habang tumatakbo? Ganyan? Ano ba yung best practices?
05:44Well, for yung mga shorter runs, hindi naman usually nag-gel or nag-snap.
05:49Oh, gel. Okay.
05:50Yeah, yung mga gels. Kasi yung gel, quick source of energy kasi siya.
05:54I see.
05:54Yeah, kasi ang dami natin nabuburn pag tumatakbo.
05:57So, yun, pag long runs, okay siya.
05:59Yeah, pero siyempre, important pa rin yung proper nutrition and hydration before and after run.
06:04Okay, ngayon naman, one last lap.
06:07Let's go!
06:09Yes, beatin ka pa ata eh.
06:10Parang dininbag, so pantabak mo ng 42.2 kilometers.
06:14Sorry, and then pick up natin yung pace.
06:16Up 80.
06:17Yeah.
06:18Pero siyempre, run at your own pace pa rin.
06:20Yeah.
06:21Guys, keep in mind lahat ng mga inuwento sa atin din yung nai-karla.
06:27Yes.
06:27To take care of yourself before, during, and after running.
06:31Yes, tama.
06:34Perfect.
06:36Ang dami mong na-inspire na tao.
06:39With this, Carla, baka meron ka pang last few tips for all the runners out there.
06:43So, if you're thinking about running, but you're feeling overwhelmed and you don't know where to start, I would say,
06:50start small.
06:51Ask yourself, ilang minutes per day sa isang week yung kaya mong i-allot for yourself, and then try your
06:57best to commit to it.
06:58It doesn't matter kung 15 to 20 minutes lang yan, kasi what's important is that you started.
07:04And then, don't forget to enjoy the journey, enjoy the process, and don't forget to celebrate small wins.
07:10Looking forward ako na maka-run ko kayo, so let's go!
07:13Let's go!
07:14And for those who want to run after seeing this video, ito na ang sign nyo para tumakbo.
07:20Tara, takbo na tayo.
07:21Let's go!
07:35Let's go!
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