Standard Chartered Hong Kong Marathon 2015

Took part in this for the past 3 years. The attractive part  of this marathon is not only the weather but also the zodiac souvenir. So I got the Snake, Horse and this year the Goat. The data for this marathon is always second sunday after Chinese Lunar New Year but this year, the organizing committee decided to bring it forward. Weather is supposed to be more favorable.

Before the Marathon

 After the Marathon:

Trail Running with the Pose Method

This is the correct way of running in the trail.....at least is what I tried to practised and I am enjoying my trail running with no injuries and with less effort....with my vibram fivefinger sprint

Singapore very own POSE coaches

List of POSE qualified coaches are finally upon the official website here: http://www.posetech.com/services/coach-list.html search for singapore and u will find them

Running Form: Why landing on forefoot is better than heel 2

I remember about 10 months back, I posted something on why forefoot landing is better than heel. I put up this drawing of my something just stuck me as i was looking back at this that maybe i should add more simple demonstration using something we learn in sec sch physics: F =ma, where F is the vector force with a direction and m is the mass with a the acceleration of the body. I being trying to convince myself and hopefully others that there is a simple and yet difficult to achieve way to solve the modern running injuries, especially the knee by consulting doc to find out where is the damages done, do physio and getting the “right” running shoes --> correct running technique. The solution is to find the correct running technique. This is the reason why, i have been looking at pose method for the past 1-2 years. The most basic and simplest concept to take home is to land below your CG and on the forefoot rather than the heel. Here, i put up more in the diagram with simple physic F=ma explanation: When landing on forefoot below CG, the force on the whole leg or rather the knee the force F1 = mass of th person x acceleration due to gravity. As it is perpendicular to the direction of motion of the person. No matter how fast the person run and how much increase in acceleration in the horizontal direction which cause the increase in horizontal F1h, the force F1 on the knees is the same. However, for the case of landing on the heel. The force F2 on the knee which is also the braking force is not the same case as above. The force F2 has 2 components: Fh – The horizontal force due to acceleration forward and Fv – The vertical force due to pull of gravity which is the same as F1 mentioned in the previous case. So F2 = Fh + Fv > F1, as Fv = F1 Furthermore, as the acceleration of the runner increase, Fh will increase which resulted in F2 increase. So more force will be exerted on the knee. So conclusion, landing on forefoot will cause less stress than landing on heel, especially for running who speed. Definitely, there are other factors for injuries like over-use of muscles due to over-training, accidental injuries, unbalanced muscle strength and inelastic muscles. So next time if your knees hurts, no point blaming your heartless shoes. Think of how to improve your technique rather than improving your time. This will not only save your knees, prolong your running life, it will also help to you save $$ as those expensive hi-tech shoes are no longer needed with proper technique. remember what Leonardo Da Vinci said: "The human foot is a work of art and a masterpiece of engineering." Warning: Changing running technique is a long slow process, which requires high level of determination and discipline. If it is done without control and moderation, it will cause more injuries as a result.

POSE book: Dr R's autograph included!!

We arrived at Bishan Park and saw Dr Romanov conducting the classes for POSE coach certification..... Something strike me to email synergy multisports to see if i get hold of the POSE Method of running book even though i did not attend the running clinic last week. And I was lucky to receive a last minute reply last nite that it is possible and I can get Dr Romanov to even autograph on it...not sure if possible, i decided to try my luck and head down after MR run.... In order not to disrupt the class, i watched by the side until a chance came, i approached Eug to told his about my intention...he quickly attended to my request and got the book from the room with a marker and came out to ask Dr Romanov to autograph it....i was so paisay that he got to stop his class and autograph on the book and shake my hand after that...... Heard from Eug that there will be more POSE program coming up this year...and they will also bring in the book for local bookstores......good to hear that....got a namecard from him before i left the scene with a excited and happy heart.....is really a rare chance to meet Dr Romanov in person....okie..should have asked J to take a photo of Dr R and me...that will be really super thick-skinned liao and Here is my book With the precious autograph furthermore, i got it much cheaper than the listed price in US..... Time to POSE!!! and the incredible day havent ended..............

Running Form: Why landing on forefoot is better than heel

A pic tells a thousands words....the above diagram is some illustration i did for discussion.....i mentioned to some regarding this forefoot landing advantages VS heel landing for your run.... Forefoot landing below you hips with landing behind you CG (body lean from ankles) will make use of body natural suspension system to cushion the impact of landing. Heel strikers landing in front of your CG will create a brake force to the body forward motion. Not only that, the impact of landing also propagate up to the knees and in long term, it will cause injuries to knees or even hips...as a result, this type of runners has to buy shoes with thick heel cushions. Cushioning of shoes also wear out faster due to the great force of compression. Buy more shoes to rotate.... If u disagree what I have put up...feel free to put a comment to this post for discussion. running technique that makes use of forefoot running: POSE METHOD CHI RUNNING NATURAL POSTURE Buy the shoes that suit your feet and not shoes that suit your taste