SRO at Running Aid

I apologize that this post is very late. I should have posted this earlier but I took advantage of the long weekend and enjoyed the time swimming.

It was an SRO crowd at last Wednesday’s (April 29, 7 pm) Running Aid. This is the first seminar organized by Pinoy Ultra Runners for 2009. The good news is that PUR plans to hold Running Aid seminars on a monthly basis. That is certainly something to forward to for all runners and would-be-runners.

Last week’s seminar focused on 2 topics. First, Dr. Paolo Punsalan, an Orthopedic doctor and a member of the PUR, talked about How to Train: A Structured Training Program. Then, the husband and wife team (and fitness instructors) of Al and Joie Viado demonstrated several core exercises as they talked about Core Training for Runners. I have to admit that I cannot remember all that has been discussed but I’ll try my best to share the salient points of the seminar.

The first speaker was Dr. Paolo Punsalan. He covered various topics about structured training — program, regimen, schedule and intensity. Similar to any other sport, training is very essential in preparing our bodies and mindset in reaching our goals. Whether it is training for a 5K, 42K or an ultra marathon, what we do to reach those goals is essential in preventing injuries and ensuring continuous improvement. Let me itemize the things I remember from Dr. Paolo’s talk:

  • Establish a goal and train for it. For example, you want to run a 42K. You do not just train for a few weeks and run 42K. Dr. Paolo recommended to build up mileage by increasing the distance by about 10%-15% every week. You also should include in the schedule a “taper-off” week, say, every 3 weeks. On the taper-off week, you should decrease mileage by 10%-15%. Conservatively, 6 months of continuous training will help a beginner run a marathon. Some can do it in 3 months of training, some longer.
  • Create a schedule wherein you need to mix the following training regimen — long-slow distance (LSD) runs, tempo runs, hill training and interval runs/speed training. It was also recommended to introduce each training regimen slowly and progressively. For example, if you are a beginner, you may concentrate on an LSD regimen first. Then, after a week or 2, you may want to introduce tempo runs into your program. Then, after a few more weeks, hill training. The last regimen that you should add in your schedule is the interval/speed training as it is the most difficult.
  • Google the following: VO2 Max and Lactate Threshold. A structured training program, will increase your VO2 Max and Lactate Threshold.
  • Dr. Paolo showed a sample schedule but I forgot the sequence. One thing I remember is that there are 2 important non-running activities — REST & CROSS-TRAINING (XT). I can vouch for myself that rest and XT are very important in preventing injuries and in recovery.
  • This was not covered in the seminar, but if you want to check out a sample training program, visit the Nike Training Clinic website and click on ‘Clinic Schedule’.

The next speakers were Al and Joie Viado. They talked about essential core exercises that would help runners attain balance and stability. Ms. Joie was the one talking and explaining how the exercise should be done, while Mr. Al was the one demonstrating the core exercise. I apologize again that I was not able to take videos of the core exercises as I forgot my camera and my cellphone was low batt (talk about double-whammy!). But one thing I can surely remember is that core exercises is NOT just all about the abdominals —  NOT just about developing the 6-pack ABS. Like what Ms. Joie said, when we talk about core exercise, we immediately associate it with the Abs. The demonstration of Al and Joie showed that core exercises are full-body exercises that help develop the upper body and legs.

I hope I’m able to share relevant information about the topics of last week’s Running Aid even if I forgot some of the things covered. Good luck in your training. See you next month for the next installment of the Running Aid.

See you on the road. Happy Running!


Running Aid series is back

The Running Aid Series is back.  This is a series of seminars for runners and would-be runners. Details are as follows: 

Running Aid, Apr. 29, 2009

Running Aid, Apr. 29, 2009

Running Aid
April 29, 2009, Wednesday, 7:00pm

For the first session,  Dr. Paolo Punsalan will lecture on How to train: The structure training program.  This will be followed by the teams fitness instructor tandem Al and Joie Ligaya ViadoCore Training for Runners.  They will focus on different exercise routines to strengthen the runners. This will also involve warm up,  cool down, core and gym exercise.

Admission is FREE. Register by sending your name and contact details at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or

Please check out their website as well:

I highly recommend the Running Aid series. I have attended 2 running aid clinics last year and I can vouch that the clinics are very helpful for runners. Not only that, you can also apply the things you’ll learn to your other sports and fitness activities. Hope to see you there.

Happy Running!

Note: Special thanks to for the Running Aid information.