Running, biking and staying fit

MANILA, Philippines - For the last two months, I have challenged myself  health-wise, that is.

I have been doing my version of triathlons — 10K bike, 5K runs and then a trip to the gym to do weight training, Pilates or circuit.

When I hit 50 last year, I knew that it would be the start of a new kind of fitness lifestyle. I was looking for change, for fitness, after all, has been part of my life for almost 25 years.

Before I started on my new cardio workout routine, I discussed it with coach Andy Leuterio, a triathlete for more than 10 years. As director of Alpha Training Systems, Andy coaches age-group triathletes. His achievements include “Top 10” in his age group at the 2012 Ironman 70.3 Cebu, “Top 10” age group at the recent Vuelta Dagupan, fastest age grouper at the 2012 Pico Tri Invitational, and 30-34 age group champion in the 2012 Tri United Series.

PHILIPPINE STAR: What is the first thing I should do if I want to start running?

COACH ANDY LEUTERIO: You will need to get the minimum standard of equipment: proper dri-fit running clothes, thin running socks so you don’t get blisters, a stopwatch, and shoes that work with your natural running gait. Being comfortable is very important to running. Your clothes should wick sweat away, the stopwatch is to track your progress, and the shoes will help you run naturally and keep you from getting injured.

How important is picking the right pair of shoes?

It’s very important because the shoes are your first and last point of contact with the ground.  Running is a load-bearing exercise and, therefore, very stressful on the muscles, ligaments, and bones. So you want a shoe that provides the proper amount of cushioning and support without feeling like you’re running on an unstable pillow. The shoe must feel “invisible.” Whatever your gait is when running barefoot should feel the same wearing shoes except, of course, you get a layer of protection and cushioning from the ground.

Is it okay just to go with any pair of shoes for running since I don’t have plans to become a triathlete?

It’s okay so long as the shoe provides the right kind of support. For example, if you have a neutral gait (no pronation), then you want a “neutral” shoe. If you pronate, then you need a shoe with some built-in stability. What’s wrong is to get a stability shoe when you’re a neutral runner, or a neutral shoe when you’re a pronator. This messes up your gait and can lead to injury because of the repetitive motion.

I heard that Newton is one of the better brands in the market, how true is this?

Newton Running was founded by runners Danny Abshire and Jerry Lee. Before Newton came out the majority of shoes were built for heel strikers. The company advocates “natural running,” which based on studies show that the fastest runners use a forefoot or mid-foot strike as this is more efficient than the heel strike method, not to mention less orthopedically stressful. A conventional running shoe has a built up heel to induce a heel strike gait, yet the latter produces a lot of shock on the knee on impact and wastes energy that could go into forward motion. With Newtons, the forefoot lugs and Action/Reaction technology induce the runner to land on the midfoot or forefoot, taking out the time- and energy-wasting heel strike so you end up running faster and much more efficiently.

I have joined a few five-kilometer marathons in the gym, and I am a regular five- to seven-kilometer runner in the village where I live. What is your best advice so that I don’t lose interest in running?

Mix up your training and join a few races. Running routes are really up to the person’s imagination, and one can go practically anywhere from the house as long as there’s some place interesting. There are also many races to choose from where one can join other kindred spirits chasing a personal best or just to experience racing on closed public roads for a change.

Any tips for runners who are above 50?

Don’t neglect strength training. As we age, our bodies become more brittle, and the shock of running on the body means older folks must strength train so that they don’t break down from running. This doesn’t mean lifting heavy weights. Light to medium weights and medium to high repetitions like squats, leg presses, hamstring extensions and other exercises to strengthen the lower body and core are ideal at building muscular suppleness and injury prevention.

How do I go about picking a “serious” bike for myself? The last time I owned a bike was when I was in my teens.

First, determine the type of riding that you intend to do. If you like the allure of trails, then a mountain bike is it. If, however, you like speed and plan to get into duathlons or triathlons, then a road or Time Trial bike should be your options. If you just want a bike to roll around town with, to exercise but not necessarily compete, then a hybrid is ideal. A hybrid has laid-back, upright geometry like a mountain bike, but uses slim tires like a road bike so you can still go pretty fast.

Is it true that the more expensive the bike, the better?

Up to a point, yes. The higher the price point, the more exotic the bike will be in terms of materials use (carbon fiber, titanium, light aluminum), drivetrain components, and overall weight. But “better” really depends on the rider’s needs. If the rider needs a full-on race bike, then he should expect the cost to go up. But if he/she only needs a fun bike that’s reliable and good-looking, the cost isn’t that high for a quality bike that will last many years if properly maintained.

I have started using the bike loaned to me by your store. Why did you pick this bike for me?

Based on our discussions, I thought you might enjoy a hybrid like the Sirrus first before you decide to get a more purpose-built machine. The Sirrus is an all-around city bike that’s meant for commuting and general fitness, not for competition. As you are only getting back into cycling, the Sirrus’ upright posture should be more comfortable to use, while the road tires mean you can still enjoy riding fast in your area.

I have truly enjoyed riding that bike. What bike model would you suggest if I plan to buy one?

If you decide to get a road bike, I suggest our female-specific models like the Dolce or Ruby as these are light, fast, and comfortable.  If you decide on a mountain bike, the Safire and Fate are excellent choices. These are available in different color options and drivetrain specs to meet various budgets.

Are there good bikes for village riding that are under P20K? Will they last for a long time?

You may be able to find a bike in that price point if you look around at various reputable shops. What’s important is the quality of the frame (especially the welds) and the level of componentry. These should be robust and provide you with ample stopping power and gearing.

What tips can you give bikers like me who ride bikes to stay in shape, but not necessarily to become triathletes like you?

Ride with friends and try out different routes all the time! For staying in shape, track your progress with a training log and map out your goals over several months. As with any sport, training or “exercise” should have a goal so you have something to look forward to and to give a purpose to each and every time you get in the saddle. It also makes it more fun!

For the last two months, I have running five to seven kilometers and riding about 10 kilometers in my village. Is this good enough exercise for an oldie like me?

If you are enjoying it, yes! Exercising should be fun and a way to de-stress, especially if your goal is simply to stay fit and not necessarily compete. As long as you can run pain-free and see improvements like gaining a little more speed here, running more “light-footed” there, riding more confidently uphill and things like that, then that’s how exercise should be.

I like to joke that I do triathlons — biking, running and lifting weights. Are these three a good combination?

This is actually a very good combination of cross-training. Running is a fairly high-intensity cardio exercise, followed by the no-impact cardio of cycling. Strength training, on the other hand, is the other side of the fitness coin as this builds up your body so you can run and ride harder and faster.

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Newton Running shoes are exclusively available at all Runnr outlets located at Bonifacio High Street, Alabang Town Center, TriNoma, Cebu and at Toby’s Shangri-La Mall, Mall of Asia, Glorietta, and CDO Limketkai Mall.

For details, visit www.newtonrunning.com, www.runnr.com.ph, or http://twitter.com/RUNNRstore and http://www.facebook.com/Runnrstore.

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Specialized Concept Store is located at La Fuerza Plaza 1 along Pasong Tamo Avenue. The Specialized Concept Store features a lineup of road, triathlon, cyclocross, mountain bike, and hybrid bicycles as well as all of the latest accessories and components.

For information, call  553-4919.