Following coach Rio
Of all runners, running coaches and race organizers in the country today, no one is as visible and as commercially successful as the running man with the ‘Fro — Coach Rio Dela Cruz.
His rags-to-riches story is worthy of an episode on MMK. He started out as a barefoot runner, not because he’s a fan of his popular trend, but because he had no money to buy shoes. His first ever pair of running shoes was given by a neighbor, an undersized Mighty Kid which toe box he had to cut holes in so Rio’s feet would fit. He moved on to becoming a star varsity track athlete for the University of the Philippines where he finished his degree in Physical Education at the College of Human Kinetics.
Today, Coach Rio Dela Cruz the topman of Runrio, the race organizing company that first brought timing chip technology to road racing in the country. As ambassador for the sport of running, he has appeared in many commercials and endorsements including Timex, Nature Valley, Nike and most recently Globe Tattoo. As a running coach, his client list includes prominent businessmen/athletes and celebrities like Fernando Zobel de Ayala, Piolo Pascual, Iza Calzado, Anthony Pangilinan, Tricia Chiongbian and Karen Davila.
Coach Rio’s story is worth sharing on my limited space on this paper, simply because his is a story that should inspire struggling athletes everywhere. It tells us that no matter how tough the cards we are dealt with in life, we shall overcome with hardwork, tenacity, a bit of luck and lots of foresight. Check out his full bio at runrio.com.
Yesterday, Coach Rio was the guest in Karen Davila’s early morning show Headstart on ANC and engaged viewers and followers on Twitter to a live chat about running — how to start, how to train for a race, how to get faster, proper nutrition, running gear and even how to deal with injuries. In the live chat I learned/confirmed that it really takes six months to train for a 42k or even 21k and that it’s OK to have sex the night before a big race. Here are some of the runner’s queries from the live chat and Coach Rio’s tips:
How to start/training tips
@jekkipascual I haven’t joined any running event. What are your tips for amateurs? Rio: Start slow, enjoy the race. Run 2/3x a week.
@vicicasas How long do I train for a 42k? Rio: Depends on your fitness level and training. Minimum 6 mos. intensive, continuous training.
@neilsondesign what should be my average run per week if I target a 21k marathon on Jan. 2011? Rio: 30 to 50km a week.
@imypaloganda How do i improve my speed? Rio: Combine strengthening & variety of running exercises.
@Karen_DaviLa Will yoga or pilates complement running? Rio: Yes, it will help prevent injuries!
@nonopogi Best time to run, am or pm? Rio: Morning, you’re not stressed yet! Energizes your day.
@nonopogi what’s the diff. between running and jogging? Rio: Running is faster, more intense. Jogging is between running and walking
@ronlime Is it ok to have sex the night before you run? Rio: Hahaha, YES :)
@allan10Valencia what other exercises will help me to run faster and longer? Rio: Tempo or fartlek training, stairs or uphill.
@ronlaz Do I need to walk and run? I want to achieve the 21km by end of dis year. Rio: Yes, but minimum training for 21k, 6 months.
@wandrada Does lifting a lot of weights help along with my running? Rio: Depends how heavy, low weights but high reps. is better.
@jane1458 at what age can i encourage my son to start running? Rio: Start 5-7 yrs old in short distances, make it enjoyable.
Nutrition
@neilsondesign Whats a good diet for a runner? Rio: Eat healthy, lots of protein, carbo.
@kevinthecity03 What is the secret for not having a leg cramps during the run? Rio: Drink lots of water, stretching.
@gelopots How important is hydration? Rio: Every 15 mins. drink combi of water & sports drink for long runs.
@nonopogi Foods to eat before and after a run? Rio: Banana, peanut butter w bread. It’s very light but complete.
@IamJpCasihan What food can i eat after running? Rio: Eat meat and carb or a protein smoothie.
Injury Prevention
@carldeleon what’s the purpose of wearing compression pants while running? Rio: for muscle recovery. RICE – Rest, Ice, Compress, Elevate.
@Dinno19 Sometimes i feel tightness on my neck when I do long runs? Rio: warm up b4 stretching, relax ur shoulders while running.
@runnurserun How to avoid blisters and cramps? Rio: break in your new running apparel b4 competition. Cramps – avoid dehydration
@allan10Valencia Which surface is best for amateurs –trail, road or track? Rio: Track. Softer on the knees.
@kenmikaze Pwede bang tumakbo ang isang 200 lbs guy like me? Rio: Lose weight first, low intense workout & walking, eat right RT
@runnurserun Remedies for side stitch? Rio: If sobrang painful, stop, press painful part & take deep breath, then exhale.
@iamjahpoy Is it true that there’s a correct way of breathing when running? Rio: Deep breaths. Inhale nose, exhale mouth.
Run Rio series will come to Cebu this Dec. 4.
