HOW FIT ARE OUR BATCH 83 RUNNERS?
By: Vicboy de Lima
Ever since I read in the September 2010 issue of the Runner’s World Philippine Edition 9the one with Izza Calzado as the cover) the article entitled “How Fit are You?”, I have been looking for the opportunity to conduct a series of tests on our Batch 83 runners to determine their levels of fitness in key areas such as core strength, lower-body strength, upper-body strength and balance.
Such an opportunity presented itself last Jan 29, 2011 when more than a dozen Batch 83 runners and would-be runners gathered at the Naga City Sports Complex in the early morning hour to participate in what Allen billed as Running 101 session.
(L-R) Imperial, Agawa, Guerrero, De Lima, Balcueva, Belarmino, Badong, Tolledo, Tresvalles, Junio, Lozano, Tolosa, Reyta, Pasumbal, & Gascon. Our Batch 83 running community is growing.
Before running around the oval track, we put our Batch 83 classmates thru four tests, namely:
1. Plank for core strength.
A strong core – the muscles in your abdominals, back and glutes – gives the runner stability, power and endurance. If the core muscles can’t support the pelvis, it will drop causing the hips, knees and ankles to lose proper alignment resulting in muscle fatigue quickly.
The test involves getting in a plank position on ones elbow. Once in position, how long one can maintain the perfect form (not letting the hips to hike up) is timed. A great score is holding the position for 120 seconds. Good score is 90 seconds. Fair score is less than 90 seconds.
2. Squat Test for lower-body strength.
Repetitive motion of running can strengthen some muscles more than others. Such an imbalance between the quadriceps and hamstrings can cause muscle pull and knee pain. Strength training can balance out the lower body.
The squat test involves squatting down until the glutes grazes the seat of a chair. Return to standing position. Repeat them as many times possible. For male runners aged 40-49 (of which batch 83 is part of), a great score is more than 41 repetitions. Good score is 23 to 40 reps. Fair score is less than 23 reps.
3. Push ups for upper-body strength.
A strong upper body makes it easier for a runner to hold good form which results in improved running efficiency.
The test involves completing as many push-ups as possible maintaining good form. For male runners aged 40-49. A great score is more than 21 repetitions. Good score is 11 to 20 reps. Fair score is less than 11 reps.
4. Standing Stork for balance.
Running is an intricate one-foot balancing act. Improving ones balance enhances ones ability to anticipate movement changes resulting in smoother and faster runs.
The standing stork test involves placing ones right foot against your left leg and timing how long you can maintain than position without the left foot moving or one losing balance. A great score is maintaining the position in more than 50 seconds. A good score is from 26 to 49 seconds. A fair score is 25 seconds or less.
So without much further ado, we present to you the scores of the 11 Batch 83 runners.
The test scores show that many if not all of our Batch 83 runners have good to great upper-body and lower-body strengths. Only a few have fair scores in balance. But quite obvious is all eleven have fair scores in core strength. Mahina ang gitna.
The idea is to use these test results as baseline figures. Given these info, we provided our Batch 83 runners with exercise and drills which will help them improve their scores in the various fitness areas. On a periodic interval (perhaps quarterly) we will conduct the same test to monitor if indeed the scores are improving. Next fitness test would most probably be this May 2011.
Why the need to improve? Simple. Better scores would mean that their fitness levels are on the rise resulting in a better running experience characterized by fewer muscle pains and fewer stress.
