Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries among runners. It occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint. When the IT band isn't working properly, movement of the knee (and, therefore, running) becomes painful. 
Identifying symptoms of ITBS
Because the most notable symptom is typically swelling and pain on the outside of the knee, many runners mistakenly think they have a knee injury. The best way to tell if you have ITBS is to bend your knee at a 45-degree angle. If you have an IT band problem, you'll feel pain on the outside of the knee. 
Additionally, sometimes an MRI can confirm whether your injury can be diagnosed as ITBS. An X-ray will usually produce negative results, but an MRI can show a partial thickening of the band -- which results from inflammation.
Common causes of ITBS
ITB syndrome can result from any activity that causes the leg to turn inward repeatedly. This can include wearing worn-out shoes, running downhill or on banked surfaces, running too many track workouts in the same direction, or simply running too many miles. Unlike many overuse injuries, however, IT band pain afflicts seasoned runners almost as much as beginners. When the iliotibial band comes near the knee, it becomes narrow, and rubbing can occur between the band and the bone. This causes inflammation. Iliotibial Band Syndrome is more common in women, possibly because some women's hips tilt in a way that causes their knees to turn in
Prevention of ITBS
Here are some steps you can take to prevent iliotibial band syndrome:

  • Most importantly, always decrease your mileage or take a few days off if you feel pain on the outside of your knee.
  • Walk a quarter- to half-mile before you start your runs.
  • Make sure your shoes aren't worn along the outside of the sole. If they are, replace them.
  • Run in the middle of the road where it's flat. (To do this safely, you'll need to find roads with little or no traffic and excellent visibility.)
  • Don't run on concrete surfaces.
  • When running on a track, change directions repeatedly.
  • Schedule an evaluation by a podiatrist to see if you need orthotics.
  • Avoid doing any type of squats.
Treatment of ITBS
Once you notice ITB pain, the best way to get rid of it for good is to rest immediately. That means fewer miles, or no running at all. In the majority of runners, resting immediately will prevent pain from returning. If you don't give yourself a break from running, ITBS can become chronic.
While you're backing off on your mileage, you can cross-train. Swimming, pool running, cycling, and rowing are all fine. Stair-climbing is not, because it is too much like running. 
Side stretches will also help, as will ice or heat, ultrasound, or electrical stimulation with topical cortisone. 
If your ITB problem doesn't get better after several weeks, seek help from a sports-medicine professional. You may need a cortisone injection to break up scar tissue and help speed healing. But cortisone presents its own risks, as it can weaken ligaments and tendons. Consider cortisone injections as a "second-to-last resort."
Your last resort is surgery to release and mobilize the IT band.

Usain Bolt Says 2016 Will Be His Last OlympicsThe Jamaican's sprint legacy is already unsurpassed.

Usain Bolt expects that the 2016 Games in Rio de Janeiro will be his last Olympics, and he hopes to sweep the 100, 200, and the 4 x 100-meter relay for a third consecutive Games.

As quoted by Britain's Metro.co website, Bolt told reporters in Rome, where he’ll run a 100 on Thursday, “I feel I have four more years in the sport. I am looking forward to the next Olympics and doing something that has never been done before. I want to show you can be the best year in, year out, and I aim to enjoy this period as much as I possibly can.”

Bolt has frequently expressed his interest in embellishing his athletic legacy, and anything he accomplishes up to and including the Rio Games will just add more dimension and stature to a sprinting career that, by many measures, surpasses any that came before it.

The tall Jamaican is, above all, the only man ever to win the 100 and 200 in successive Olympics, in Beijing in 2008 and London in 2012. He’s also the only runner to have set world records in the 100 and the 200 in the same Olympics, his 9.69 and 19.30 in 2008. And he’s also the only person to have done so in the same world championships, with a 9.58 and 19.19 in Berlin in 2009. Plus, he’s been on world-record-setting Jamaican 4 x 100 relays at the 2008 Olympics, 2011 world championships, and 2012 Olympics.

Bolt has been the world record holder in the 100 for five years now. In the last 90 years, only Jim Hines, who set a record of 9.95 seconds at altitude in 1968 that lasted until Calvin Smith’s 9.93 in 1983, had the global best for a longer period. Of course, Hines was effectively out of track after 1968, while Bolt has been the premier 100-meter runner since he set his first world record of 9.72 in New York in 2008, prior to the Beijing Games.

As he covets his third set of Olympic golds in 2016, Bolt, 26, is already the only man to have won the Olympic 200 twice.  Only one other man, Carl Lewis in 1984 and 1988, has won the Olympic 100 twice, and his second gold came only after Canada’s Ben Johnson was disqualified for steroid use.

This summer in Moscow is where Bolt can separate himself from other great world championships sprinters. With 200-meter wins in 2009 and 2011, he’s currently one of three men to have earned gold in that event at the world championships twice; the others are Calvin Smith (1983 and 1987) and Michael Johnson (1991 and 1995).

The world championships 100-meter gold is just about the only important measure by which Bolt may ultimately fall short of the top rung of dash history. Because of his false start in Daegu in 2011, he has just one such medal, from Berlin in 2009. Maurice Greene has three, from 1997, 1999, and 2001.  Carl Lewis has an even more impressive three, because his came in 1983, 1987, and 1991, when the world championships were a quadrennial, not biennial, event.

Sift through all of these statistics and plaudits, and what remains clear is that Bolt has been indisputably the #1 performer and the world record holder in both the 100 and 200 for five years. In the volatile world of sprinting, no other man in recorded history can make such a claim.

Rio and more Olympic history is still far in the future. Bolt’s immediate task is taking on American Justin Gatlin in Rome tomorrow. Gatlin’s got some longevity of his own. He was the 2004 Olympic 100-meter gold medalist and 2005 world champion in the 100 and 200 before serving a four-year ban for a positive drug test. In 2012, at age 30, he somewhat improbably came back and won a bronze medal in London by running the 100 in 9.79.

In 2013, Gatlin has a wind-aided 9.88 and a “legal” 9.91 to his credit, while Bolt, who has competed in the Caribbean, has merely run a 10.09. Bolt affirms that Gatlin “has proven this season he’s getting into great shape but I don’t worry about other athletes, only myself. One-off runs are not the main thing for me. I’m just worried about doing my best at the championships.”

Track Running 101
By Jeff Galloway

Whether you're taking your first steps as a runner or trying to improve your speed, a track can be a safe, convenient place to run. There are no cars to contend with, many tracks are lighted, the synthetic surface cushions your joints, and the measured distance makes it easy to monitor your pace. But beginners often steer clear of running on the local oval because they're intimidated—unsure of the rules and etiquette. Here's all you need to know to run in circles safely.

Typically, counterclockwise. Some tracks alternate directions daily—check for posted rules or follow the lead of other runners.

Most runners should utilize the two outermost lanes. The three inside lanes are reserved for faster runners and those who are doing speed workouts. Walkers should use the far outside lane.

The standard distance of the innermost lane is 400 meters. The outermost lane can be up to 50 meters longer.

Assuming a normal, counterclockwise pattern, pass on the right.

Most tracks are free; however, their hours may be restricted when they're affiliated with a school.

During track meets or organized practices. However, some teams will allow recreational runners to use the outside lane during their workouts. When in doubt, ask.

It's up to you. If you choose to run with music, you should keep one ear free so you're aware of your surroundings and runners coming up behind you.

Unless you're a very fast competitor, wear your regular running shoes.

Rainy Day Running
by manokanRunner

Rainy season is officially here. Expect colder weather and most runners might take their routine indoors due to rainy, wet conditions.  You might postpone your runs when it is raining outside or you might opt to stay indoors and run on a treadmill instead.  Before you opt for lesser running routine, here are some tips and precautions that can keep up your outdoor running even on rainy days.  You’ll find the rain a refreshing change that can spice up a daily running routine.

Dress with lighter fabrics

If it’s rainy and very cold, some would wear two to three layers to keep them warm. Wear the warmest layer against your skin usually made of technical fabric like polypropylene which wickwater and sweat away from your skin. Your outer layer should be a wind- and water-resistant vest or jacket. Don’t wear a raincoat because it will only trap moisture and heat. You may wear leg tights and say no to heavy cotton sweats because cotton sweats will just become water logged and weight you down.

Dress for the temperature

Wearing more layers on a rainy run won’t keep you dry. Adding more layers will only give you more wet and heavy clothes.  To keep the rain off your face, wear a hat with a brim. This will also keep your head warm and dry.

Be visible and safe

Running in the rain often has poor visibility so wear an outer layer that’s bright-colored or has reflective strips. Be sure to stay on sidewalks and well-lighted areas at night. Refrain from running across floodedintersections and avoid places where you know flood conditions may appear.

Bring dry clothes

If you drive to a location to run, bring some dry clothes to change after running. Or better run from home where you can shower and change into warm clothes. During races, bring dry clothes as well as shoes and socks to change into after your race.

Carry an ID

Always carry an identification or wear a Road ID especially if you’re running alone. Be sure to indicate the name of a person, together with his or her contact number, to notify in case of emergency.

Use a garbage bag

While waiting for a race to start, use a throwaway shirt to keep you dry and warm. A garbage bag is enough to make you stay dry and you can throw it to the side once you get started. You can also roll the bag and place it inside your pocket if the rain stops. If it rains again, you can slip it back on.

Safety first

Know the weather before you run as this can affect your running. Run slower while against the wind. You are spending six percent more oxygen when running in a strong wind than in ordinary conditions. Also, you will feel more tired when running against a strong wind. An afternoon jog is fine during a light rain or drizzle. But, stay indoors if it’s going to be a heavy rain or there’s a thunderstorm coming.

Find a buddy

It’s always best to run with a partner when running in the rain. Your buddy can help you in case something goes wrong.

Preparations before a race

When running in races during a rainy day, place your shoes and socks in a plastic bag. Prevent chafing in areas like your feet, inner thighs, underarms and other parts where you would normally get blisters.

Run and have fun!

Don’t forget to warm up and enjoy running in the rain.

5K Training Schedule: Do Your First 
By Olympian Jeff Galloway

  It doesn't take a crazy amount of training time to get you happily across the finish line of a 5K—even if you've been seeing far more of your couch than your workout clothes in the past year.

     We asked Jeff Galloway to create these 5K Training Schedules for Shape.com. Not only is he an Olympic runner who trained himself to run a 5K in 13:41. He's also coached hundreds of thousands of everyday runners and walkers to cross the finish line, without injury, through Galloway training programs, retreats, fitness schools and books. His methods allow average people to reduce stress, enjoy the training while receiving the satisfaction and achievement of crossing the finish line.

Here's what's even better: you only need to train 3 days a week, and walking is part of your "running" plan, even if you're an experienced runner. Walk breaks allow your body to recover, even as you're increasing your distance. If you walk often, you can erase training and race fatigue before it gets you down. Use these programs and top tips to get that finish line high for yourself:


Beginner 5K Training Schedule: Go from Couch to Finish Line! The non-runner's guide to getting off the couch and across the finish line
By Jeff Galloway

Even if you haven't been working out, this 5K training schedule will let you claim finish line bragging rights in just 8 weeks. You only need to train three days a week, and when you train, you use a combination of walking and running.

Success is yours if you follow the training schedule and use these principles:

1. Your mission each day is to cover the distance — don't run hard.

2. Run so slowly that you are not huffing and puffing — even at the end of your workout.

3. Walkers: Every 3 to 5 minutes, on your long walks, shorten your stride to "baby steps" for 30 seconds. This takes pressure off your legs, feet and joints.

4. Recruit someone to join you. Having an exercise partner improves motivation. Get a whole team together.

Beginner 5K Training Schedule

WEEKENDS (1day only)
2 KM
2.5 KM
3 KM
3.5 KM
4 KM
5 KM
how much time do i need to walk/run??

Use this chart to figure out how many of your workout minutes you should spend running and how many you should be walking. First, figure out how fast you walk or run a mile, then look below and find out what ratio of walking to running you should be doing.


You can find Galloway marathon programs in 85+ cities; find out more at jeffgalloway.com.
Skechers Launches Skechers GOrun2 - Run Faster with a Mid-Foot Strike

Do you want to run faster, stronger, longer? If you’re a runner looking for ways to enhance your efficiency, speed and overall performance, try looking into your running technique and re-think your shoe choice.

Global footwear leader Skechers launched GOrun2, the sequel of the successful GOrun performance shoe. This updated shoe helps runners run faster with a mid-foot strike, allowing them to achieve their personal best time.

Skechers GOrun2:  Designed for Speed

Skechers has gone the extra mile by helping runners transition to more efficient mid-foot strike running rather than heel striking through its GOrun series. Skechers GOrun running shoes features the M-Strike Technology. Inspired by barefoot running, the principles of minimalism encourages runners to run more naturally by positioning the body for an efficient mid-foot strike in order to run faster, stronger, and longer.

Deemed to be the next generation of serious minimal running shoes, GOrun2 boasts of its GOimpulse sensors which are found underneath the soles. These make the wearer more responsive in running in any surface type. The shoe is made of breathable four-way stretch mesh toe panels and custom fit insole for comfort. The added Resalyte midsole absorbs the impact to prevent injuries.

Skechers GOrun2 features a minimal heel lift at 4mm to keep the foot in a nearly neutral position. The best part is its weight. GOrun2 is as lightweight as can be, allowing the wearer to run faster and more efficiently. Moreover, it comes in striking color combinations.

Accolades from the Elites

Skechers GOrun ambassador, Olympian marathoner and America’s fastest marathon runner Meb Keflezighi attributes his success to his trusty performance shoes of choice.

“Skechers’ new performance shoes change the way I run for the better,” said the number one marathon runner in the United States. “I’ve been a heel runner my entire life, but I am now wearing Skechers to maximize the efficiency of my foot strike. My shoes are my most essential piece of equipment and right now, Skechers has the footwear I need to succeed,” added Keflezighi.

Filipino top age grouper tri-athlete Martin Lorenzo believes that it is crucial to look for the right lightweight shoe that promotes a mid-foot strike to avoid or lessen injuries and improve on speed and efficiency. He recounted his search for the perfect pair of running shoes to accompany him in his races. The tedious task ended when he found Skechers GOrun 2.

“I bought myself different pairs of shoes and tested each one. What came on top is the Skechers GOrun 2. It is well-designed, lightweight, very comfortable, and well-ventilated for our tropical climate. It exceeded my expectations on every count,” shared Lorenzo, a consistent podium finisher in his age category and a passionate athlete who races in local and international triathlons and marathons. 

Lorenzo added that “Skechers GOrun2 makes a great transitional shoe for runners who are still heel striking.  Adopting the mid-foot strike is important for runners who want to improve on their running technique and speed.   With Skechers GOrun2, no matter how you force yourself to run heel strike, it forces you to land mid-foot for easier transition.” 

Skechers GOrun2 at Php 4,295

Skechers GOrun2 are now available in the following Skechers’ stores:
Glorietta 2
SM Mall of Asia, 
Robinsons Galleria 
SM North Edsa
Robinsons Place Manila 
Lucky Chinatown
Market! Market!    
Festival Mall
SM Fairview
SM Dasmarinas
Marquee Mall
SM Pampanga 
Ayala Center Cebu – Active Zone
Abreeza Mall Davao 
Gaisano Mall of Davao
SM City Davao
and Centrio Mall Cagayan de Oro.

How to run your first marathon
by jeff galoway

There are a lot of things to keep in mind when preparing for your first marathon—and I’m not talking about the months of training you already have planned and in some cases, finished. I’m talking about the race itself—the actual day (and week) in which you are going to run those 42.195KM. Once you have followed through with your training, how do you make sure all of the other factors are in order?

Training Program

The objective is to build your endurance so that on race day you can survive the 26.2 miles of the marathon.

Begin by increasing your long run by only one mile each week. Continue to build this way until your long run is up to 20KM at a slow and even pace. This pace should be one-and-a-half to two minutes a mile slower than your 10K race pace. Finish feeling that even though you're tired, you could have gone further if you had to.

If the foundation of your program is to develop a long run, what should you do during the rest of the week? The best answer to this question is to run only as much as leaves you comfortable.

The main goal is to recover completely so that you are eager to begin the next long run. It is quite adequate to run only three or four days a week. None of your mid-week runs need exceed five miles.

During this first phase of marathon training, if your weekly mileage starts in the range of 20 to 30 KM, and stays in this range as you push the long run up to 20KM, that will do fine.

If it grows to about 50KM a week that will be good too, but it should not exceed this figure during the early growth period. Too much or too fast will lead to an injury.

     If you have trained only for 10K's you may not have worried about keeping hydrated during your runs. When you're marathon training you must drink regularly, especially since fall marathons involve training through the heat and, in many areas, humidity of summer
During your marathon there will be water at about 3KM intervals. Learn to drink at least as frequently during training.

                  It is important to eat plenty of complex carbohydrates during marathon training. Your endurance is only as good as your glycogen supply.

    During the adaptation to distance training your body learns to supplement glycogen by burning fats. In spite of this the body can't function on fats alone, and shortly before your glycogen is used up you'll become exhausted.

    The only way to avoid this is to load your muscles with glycogen throughout your training. This means eat plenty of fruits, vegetables, and whole-grain cereals.

    You can also reduce your rate of glycogen use by slowing your pace. You see, fats are a higher-calorie fuel than glycogen, nine calories per gram compared to four. This means it takes more oxygen to burn fats compared with carbohydrates.

     The way to make sure you maximize your oxygen intake is to slow down. If you run too fast you don't have time to breathe enough oxygen to use a high proportion of fats, so your body has to draw on more glycogen to compensate.

For your first marathon train at a slow pace. This will pay handsome dividends in the last few miles of the long runs.

The Afternoon Before

               Don't run the day before the race. You won't lose any conditioning if you take two days off from running leading up to the race. If the race has an expo or other festivities, walk around, but don't walk for more than two hours. Some races require you to pick up your race number and your computer chip at the expo the day before. Other races allow you to pick up your materials on race day. Check out the information materials or the event website for instructions.

The Carbo-Loading Dinne
             Some marathons have a dinner the night before. At the dinner you can talk with runners at your table and enjoy the evening. Don't eat much, however. Many runners mistakenly assume that they must eat a lot the night before. This is actually counterproductive. It takes at least 36 hours for most of the food you eat to be processed and useable in a race. But eating too much, or eating the wrong foods for you, can be a real problem. A lot of food bouncing up and down in your gut when you race is stressful. Carbohydrate "loading" the night before can lead to carbohydrate "unloading" on the course itself. The evening before your long training run is a good time to practice your eating plan, then replicate the successful routine for the race.

   The day before the race, drink when you are thirsty. If you haven't had a drink of water or sports drink in a couple of hours, drink half a cup to a cup (four to eight ounces) each hour. Don't drink a lot of fluid the morning of the race. This can lead to bathroom breaks during the marathon. Many races have portable toilets around the course, but some don't. A common practice is to drink six to 10 ounces of fluid about two hours before the race. Usually this is out of the system before the start. Practice your drinking routine before and during long runs, and use the pattern that works best for you.

The Night Before
      Eating is optional after 6 p.m. If you are hungry, have a light snack you have tested before that has not caused problems. Less is better, but don't go to bed hungry. It's a good idea to have eight ounces of a good electrolyte beverage about two hours before you go to bed the night before your marathon.

Alcohol consumption is generally not recommended the day or night before a race. The effects of this depressant carry over to the next morning. Some runners have no trouble having one glass of wine or beer, while others are better off with none. If you decide to have a drink, I suggest that you make it one portion.

Pack your bag and lay out your clothes the night before so you don't have to think much on race morning.

  • Your watch, 
  • Shoes
  • Socks
  • Shorts
  • Top
  • Race Bib
  • Water, pre-race beverages
  • Food (optional)
  • Bandages, Petrolium jelly and any other first-aid items you may need
  • cash for transpo and for emergency
  • Race chip attached according to the race instructions
  • A few jokes or stories to provide laughs or entertainment before the start
  • A copy of the race-day checklist

      You may sleep well, or you may not. Don't worry about it if you don't sleep at all. Many runners I work with don't sleep at all the night before and have the best race of their lives. Of course, don't try to go sleepless...but if it happens, it's not usually a problem.

Race-Day Checklist
 this list and pack it in your race bag so you have a plan you can carry out in a methodical way. "Don't try anything new the day of your race"--except for health or safety reasons. Walk breaks are the only first-time item I have heard people successfully use in a race. Stick with your plan.

Start your warm-up about 30 minutes before the start.
   If possible, just walk backwards on the course for about a half-mile and turn around. This will give you a preview of the most important part of your race: the finish. Laugh and joke as you stand around waiting for the start. On your first marathon, I recommend using the first mile to complete your warm-up. During this first mile:

  • Walk for two or three minutes
  • Start your watch for the ratio of running and walking that you are using
  • During the first few running rotations, run more slowly than usual
After the Start
  • Remember that you can control how you feel during and afterward by conservative pacing and walks. Whatever energy you save in the first half will be available to you during the last five miles.
  • Stick with the run-walk-run ™ ratio that has worked for you--take every walk break, especially the first one. It is always better to walk more in the beginning.
  • If it is warm, slow down and walk more (30 sec/mile slower for every five degrees above 60 degrees Fahrenheit).
  • Don't let yourself be pulled out too fast on the running portions.
  • As people who don't take walk breaks pass you, tell yourself that you will catch them later. You will.
  • If anyone interprets your walking as weakness, say: "This is my proven strategy for a strong finish."
  • Talk with folks along the way, enjoy the course, smile often.
  • On warm days, pour water over your head at the water stops.
At the Finish
  • Cross the finish line in the upright position with a smile on your face
  • Keep walking for at least half a mile after the race
  • Drink about four to eight ounces of fluid
  • Within 30 minutes of the finish, have a snack that is 80 percent carbohydrate and 20 percent protein
  • If you can soak your legs in cool water during the first two hours after the race, do so for 10 to 20 minutes
  • Walk for 20 to 30 minutes later in the day
The Next Day
  • Walk for 30 to 60 minutes, very easy. This can be done at one time, or in installments
  • Keep drinking about four to six ounces of water or sports drink an hour
  • Wait at least a week before you either schedule your next race or vow to never run another one again.

According to Marc Matsumoto, author of the food blog, No Recipes: Cooking is More Fun Without Them, "Bulalo is a light colored soup that's made rich by cooking beef shanks and beef marrow bones for hours, until much of the collagen and fat has melted into the clear broth. The seasonings vary from chef to chef with some using only salt and black pepper while other variations call for patis, bay leaves or even garlic. But at its core, Bulalo a simple cattleman's stew, best made in a large cauldron with whatever (vegetables) are growing near by."

While health freaks may balk at consuming bulalo, its fans tag it as "pampalakas ng tuhod." Though many foodies swear that the best bulalo places are in Batangas or Tagaytay, our task was to find good bulalo spots in Metro Manila. That being said, SPOT.ph lists 10 places in the metro where you can get good bulalo...for whatever purpose it may serve.

55 N. Ramirez St., Galas, Quezon City
Tel. no. 731-1818
Open from 10 a.m. to 5 a.m. daily
Plain Bulalo, P65 and Bulalo Special, P115

This establishment has two faces. The first is located along its actual street address, where it maintains an informal, turo-turo style outlet for its regular customers comfy with sturdy metal chairs and tables bolted to the floor. However, for those who want better seats and a little more privacy, they can choose to move to the other end of the establishment But the food--bulalo and otherwise--remains the same. The soup of its plain bulalo is based on sinigang. The broth is lightly seasoned and the meat is nicely tender. It's a no-nonsense dish, which is to say you can suck the marrow from the bone without much trouble.

2166 Espana corner Josefina St., Sampaloc, Manila
Tel. no. 781-7353
Open 24 hours daily
Plain Bulalo, P62 and Bulalo Special, P110

This is as basic as you can get. Its plain bulalo dish is served in a medium-sized bowl filled with nothing but two pieces of beef cooked in a clear sour stew. The lightly salty broth complements the beef nicely. Diners--and tipplers--flock to this spot for a hearty fix of bulalo. Marrow retrieval is also a breeze.

Market! Market! grounds with various branches
Tel. no. 889-7321 or 886-7692
Open 11 a.m. to 9 p.m. daily
Islas de las Filipinas Bulalo, P365

Despite its name, the pirate-themed establishment serves a variety of Pinoy dishes such as Islas de las Filipinas Bulalo, their take on the famous Batangas Bulalo. The dish, which comes in a large clay pot, is served piping hot. The beef broth is mildly salty. Chopped spring onions, Baguio beans, and Chinese cabbage are perfect complements for the generous chunks of beef and the large shank with the marrow. There's no need to "fish out" the marrow, as it's already partially out.

Market! Market! outdoor food court
Open 11 a.m. to 9 p.m. daily
Bulalo, P200

The bulalo is made of lightly peppered beef stock and contains chopped tomatoes and pechay. It also has a generous helping of beef fat, which makes it sinfully good. The beef chunks are very tender and the marrow in the beef shank has an almost-creamy texture.

Market! Market! outdoor food court
Open 11 a.m. to 9 p.m. daily
Bulalo, P220

Though seafood is the establishment's specialty, they serve good bulalo that has a huge shank in clear well-seasoned beef broth. Chopped pechay and cabbage are also part of the dish. The beef chunks are very tender and the creamy marrow easily slips out.

Market! Market! outdoor food court with various branches
Open 11 a.m. to 9 p.m. daily
Ilonggo Beef Bulalo, P200

Though Freska takes pride in offering "the best of Ilonggo seafood," it has other non-seafood offerings. Among them is the Ilonggo Beef Bulalo. (The dish is only available is select Freska branches.) The dish has a flavorful beef broth and an almost-flat beef shank with marrow. Pechay leaves and chopped leeks further enhance the bulalo, which contains very little beef fat.

Block 75, Lot 14, Neopolitan Sitio Seville, North Fairview
Tel. no. 418-7804
Open 24 hours daily
Plain Bulalo, P225 and Bulalo Sweet Corn, P255

The establishment is perhaps Quezon City's best kept secret as far as bulalo is concerned. This is because those intending to drop by for a visit may find themselves lost in Fairview's confusing highways and byways. (Bulalo Fiesta is on the right side of Regalado Avenue on the way to SM Fairview.) However long and confusing, the trip is well worth it. Bulalo Fiesta offers all manner of bulalo variants imaginable to the connoisseur--from pochero to sinigang sa sampalok, from bulalo lomi to yes, kare-kare. Meanwhile, it's plain bulalo is not something to ignore--with its well-seasoned broth, beef chuncks, and the bone chunk with the delicious marrow.

600 Boni Avenue, Mandaluyong City
Tel. nos. 533-4811 and 746-5432
Open 24/7, Monday to Sunday
Plain Bulalo, P199 and Bulalo Special, P249

Bulalo is supposed to be salty and served in huge chunks. And this is exactly the kind of bulalo served at R&J's Bulalohan and Tapsilogan. Its plain bulalo dish is cooked nilaga-style, unlike the others, which are cook their regular bulalo sinigang-style. Which probably explains why it keeps on attracting customers--from the hoi polloi to yuppies--despite its location. It's squeezed right between a Petron gasoline station and a fastfood chicken establishment, making parking difficult. But its patrons don't seem to mind that at all.

8809 Sampaloc Street, San Antonio, Makati City
Tel. no. 890-6179
Open from 9:00 am to 11:00 pm daily

Kansi, P135

Kansi is the Ilonggo version of the bulalo and Pat-Pat's serves the best in the city. Of two special implements provided with an order of Kansi—“a barbeque stick and a thin, serrated steak knife--the latter proves more useful. The soft, rich, if stubborn flesh lodged inside the bone is complemented by the specially formulated broth.

No. 6 Lauan St., Barangay Duyan-Duyan, Project 3, Quezon City
Tel. no. 433-4267
Open 24 hours daily
Bulalo, P225

The establishment offers the most bang for the buck, or the most marrow for the money, so to speak. The bone and its meat are served in one whole bowl the size of a basketball cut in half. The dish is complemented by vegetables, which are wrapped around the meat. A separate smaller bowl of soup is provided, making it one of the most authentic bulalo dining experience in the city.

Photos by the SPOT.ph team, except for Pat-Pat's Kansi House (Kevin Sandiego). Styling was done on Marina Seafoods, Freska, and Lutong Pinoy ni Aling Nene bulalo.

Running is a great way to stay in shape. But it can take a toll on your muscles and joints. To avoid running injuries, it's important to take precautions before you set out.

WebMD takes a look at common running injuries and gives you tips to prevent and treat them.

10 Common Running InjuriesMost running injuries happen when you push yourself too hard. Adding distance or speed to your running routine, running up hills, and interval training are just some of the reasons running injuries occur. Body mechanics -- the way your body is designed -- also play a role.

Many injuries occur when you first start running or after recovering from an injury. The hips, knees, legs, and feet are the most vulnerable to injury.

Here are 10 common running injuries.

1. Runner's kneeThis is a common overuse injury. Runner's knee has several different causes. But it's commonly due to the kneecap being out of alignment.

Over time, the cartilage on the kneecap can wear down. Vigorous activity leads topain around the kneecap, particularly when:

  • going up or down stairs
  • squatting
  • sitting with the knee bent for a long time
2.Stress fractureThis is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It is often due to going too hard before your body gets used to a new activity.

Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury.

3.Shin splintA pain that occurs in the front or inside of the lower leg along the shin bone (tibia). Shin splints commonly occur after a change in activity, such as running longer distances or increasing the number of days you run too quickly.

People with flat feet are more likely to develop shin splints.

Treatment includes:

  • rest
  • stretching exercises
  • slow return to activity after several weeks of healing
4.Achilles tendinitisThis is inflammation of the Achilles tendon. That's the large tendon that attaches the calf to the back of the heel.

Achilles tendinitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon, often due to increasing running distance too quickly. Tight calf muscles can also contribute.

Treatment includes:

  • rest
  • icing the area
  • calf stretches
5.Muscle pullA small tear in your muscle, also called a muscle strain, often caused by overstretching of a muscle. If you suffer a pulled muscle, you may feel a popping sensation when the muscle tears.

Treatment includes RICE: rest, ice, compression, and elevation.

Muscle pull commonly affects these muscles:

  • hamstrings
  • quadriceps
  • calf
  • groin
6.Ankle sprainThis is the stretching or tearing of ligaments surrounding the ankle. It often occurs when the foot twists or rolls inward. Sprains typically get better with rest, ice, compression, and elevating the foot

7.Plantar fasciitis. An inflammation of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes.

People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to an increase in activity, plantar fasciitis may occur without any identifiable reason.

Treatment includes:

  • calf stretches
  • rest
  • icing the bottom of the foot
8.Iliotibial band syndrome (ITBS)This syndrome causes pain on the outside of the knee. The iliotibial band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.

ITBS occurs when this ligament thickens and rubs the knee bone, causing inflammation. Long-distance runners are more likely to develop ITBS.

Treatment includes:

  • decreasing the amount of exercise
  • heat and stretching prior to exercise
  • icing the area after activity
9.BlistersThese are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.

To help prevent blisters:

  • start using new shoes gradually
  • wear socks with a double layer
  • apply petroleum jelly on areas prone to blisters
10.Temperature-related injuriesThese include:

  • sunburn
  • heat exhaustion
  • frostbite
  • hypothermia
These can be prevented by dressing appropriately, staying hydrated, and using sunscreen/sunblock.

"Tips to Prevent Running Injuries"

By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.

Listen to your bodyDon't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider.

Create a running planBefore beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitnessabilities and long-term goals.

Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps.

Also, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries.

Strength trainAdd weight training and ab exercises to your routine. This strengthens muscles and develops core strength.

Cross train: Mix up your fitness routine. Don't only run. Try swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.

Dress appropriatelyWear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.

Be shoe smartWear proper-fitting socks and shoes with good support. If the soles of your running shoes have worn thin or are angled, it's time to get a new pair. If you have foot problems, such as flat feet or high arches, consider using orthotic shoe inserts.

Run wiselyRun on a flat, smooth surface and avoid steep hills until your body gets used to the activity.

Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.

Weather mattersMonitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.

Stay hydratedMake sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.

Treatment of Common Running Injuries

Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your health care provider. You may need more advanced treatment to resolve your running injury.

Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.

Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling.

CompressionWrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.

ElevateIf you sprain your ankle or hurt your foot, elevate it to reduce swelling.

Stretch: To reduce pain and tension of the affected area, gently stretch andmassage the injured area.

Pain relievers: Take over-the-counter pain relievers, such as acetaminophen or anti-inflammatory medications, such as ibuprofen (Advil etc.) and naproxen, as recommended by your health care provider to relieve pain and inflammation.

Don't try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.

post related to webMD.

Wearing higher heels - although perhaps not stilettos - may improve your pelvic floor muscles and in doing so boost your sex life, a study suggests.An Italian urologist and self-professed lover of the sexy shoe set out to prove that high heels were not as bad for women's health as some suggest.

The shoe has been linked to a range of problems - from corns to schizophrenia.

But in a letter to European Urology, Dr Maria Cerruto said her research showed it was time to stand up for the heel.

She said her study of 66 women under 50 found that those who held their foot at a 15 degree angle to the ground - the equivalent of a two inch heel - had as good posture as those who wore flat shoes, and crucially showed less electrical activity in their pelvic muscles.

This suggested the muscles were at an optimum position, which could well improve their strength and ability to contract.

The pelvic floor muscles are an essential component of the female body. As well as assisting sexual performance and satisfaction, they provide vital support to the pelvic organs, which include the bladder, bowels and uterus.

But they often weaken after pregnancy and childbirth, and as the woman gets older. There are exercises to strengthen them, but Dr Cerruto hopes her findings may eliminate the need for these.

"Women often have difficulty in carrying out the right exercises for the pelvic zone and wearing heels could be the solution," she said.

"Like many women, I like high-heeled shoes," she added. "It's good to know they have potential health benefits."

Gill Brook, a women's health physiotherapist in Bradford, stressed the findings did not suggest that stilettos were a good thing for those keen on improving their pelvic floor function.

"But for women who like a slightly higher heel, these are reassuring findings - although we haven't yet done away with the need for regular exercises to maintain what is such an important part of the female body." 

acticle from BBC news