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00:00Well, Audrey, nowadays, a lot of people are living a healthy lifestyle
00:03and they want their bodies to be fit.
00:06Some of us love running as an exercise.
00:10Sometimes, Audrey, I remember we had a visitor here,
00:13a grandmother who was a champion when it came to the marathon.
00:16And she was very healthy despite being 77 years old.
00:19Grandmother, 77 years old, champion in the marathon.
00:22But you know what, Karspey?
00:24According to their experts, there are a lot of benefits in our health.
00:28For example, running.
00:29You know what, Dianne?
00:30We, men, our friends and acquaintances,
00:33we don't leave the basketball in our lives.
00:36Ah, yes.
00:37Because running is in our lives.
00:39So, when we talk about that,
00:41we will have with us Coach Rio de la Cruz.
00:44Good morning, Coach.
00:46Good morning.
00:50Good morning, Ms. Dianne and Sir Audrey,
00:53and to our listeners.
00:55Coach, thank you for joining us today.
00:57Alright, tell us about this Run Rio event.
00:59What is the purpose of this?
01:03Okay, so we have a marathon coming up.
01:06The title of this is Galaxy Watch Manila Marathon.
01:10It will be held on October 6 at AFSM Mall of Asia Concert Ground.
01:14And there is also another one,
01:16Galaxy Watch Cebu Half Marathon
01:18at City de Mare in Cebu City.
01:22So, because running is so popular now,
01:25although it was also popular back in 2010,
01:29there are more people running now.
01:33Okay, Coach.
01:34You are an advocate of running, right?
01:37But, please explain to our viewers
01:40what is the importance of this to our health?
01:45Okay, there are many benefits.
01:47Actually, I divided this into four.
01:50So, health, physical, mental, and other benefits.
01:54First, for our health,
01:56it can lower our heart rate.
01:59So, we can lower our resting heart rate
02:02which is very important for physical fitness.
02:05Second, we can prevent high blood pressure.
02:10Next is heart attack.
02:12It can also be prevented
02:14because our heart becomes stronger.
02:18It can also lower cholesterol, uric acid,
02:22and increase our cardiovascular fitness.
02:26So, if it is higher,
02:30the simple things that we can do,
02:33like for example, walking or climbing stairs,
02:36are easier for the individual.
02:38For physical fitness,
02:40because when we run,
02:42we burn calories and fats
02:44that can help us lose weight.
02:47So, for those who want to lose weight,
02:49running is a very easy sport or exercise
02:53that anyone can do.
02:55You just need shoes,
02:57a place where you can run,
02:59a relay to monitor
03:01if you are running far away.
03:04It can also improve our body shape
03:08or our looks.
03:11It can also improve our muscles
03:15and make our bones stronger.
03:19For mental fitness,
03:21it can reduce stress.
03:23If you run,
03:25you can produce happy hormones
03:27that can help you achieve
03:29the runner's high that we call.
03:31It can also help you sleep better
03:35and improve your memory.
03:38But more than anything,
03:40it can also provide an opportunity
03:42especially for our youth
03:44to enter the university
03:47if they are a varsity.
03:49Secondly,
03:51it is very important for me
03:53as an athlete
03:55that it helped me
03:57improve my discipline
03:59and my hard work.
04:01Managing my time
04:03is a big thing for me
04:05because my dedication to training
04:07like waking up early in the morning,
04:09eating right,
04:11and sleeping on time
04:13became a routine
04:15when you are involved in running
04:17or any sports.
04:19Lastly,
04:21you can meet new people
04:23or runners in our community
04:25because there are a lot of
04:27run clubs that are now
04:29like a new dating app.
04:33Clearly,
04:35there are a lot of benefits
04:37but for our countrymen
04:39who are preparing for the marathon,
04:41what can they do
04:43to prepare
04:45for their run, coach?
04:49The marathon is not
04:51prepared overnight.
04:53It requires
04:55at least 3 to 6 months
04:57of preparation
04:59if you are a regular runner.
05:01But if you are not a regular runner
05:03and you just want to start,
05:05we have lower distances
05:07like 5K and 10K.
05:09Our longest category is
05:1121K in Cebu
05:13and we have 42K in Manila.
05:15If you are a beginner,
05:17what I can suggest is
05:19to set a goal like
05:213K first.
05:23Our first objective is
05:25to finish the 3K
05:27without
05:29anything in time.
05:31You just need to finish it
05:33if you are a runner.
05:35Once you are comfortable
05:37in this distance,
05:39our next goal
05:41is to finish it without stopping.
05:43But there is still no
05:45target time.
05:47If you are comfortable,
05:49we can go up to 5K.
05:51It's the same approach.
05:53For the 5K,
05:55you can jog first
05:57if you are comfortable
05:59and continuous running.
06:01My next suggestion is
06:03to set a target time.
06:05For example,
06:07I want to finish the 5K
06:09in less than 30 minutes.
06:11That's what we will work out.
06:13Don't start from 3K
06:15and go up to 42K
06:17because it's not right
06:19because it can
06:21injure us
06:23if our preparation is not right.
06:25Coach Ryok,
06:27you organize running events.
06:29What kind of events
06:31do you organize?
06:33We are
06:35focused on
06:37running events.
06:39We call it fun runs
06:41and marathons.
06:43Since 2007, we have been organizing
06:45races here in the Philippines.
06:47We also have races in other countries
06:49that are
06:51run by RunWheel.
06:53I am also the head coach of the UP
06:55track and field team.
06:57They will be joining the UAAP.
06:59This is what I said earlier
07:01that the youth can have an opportunity
07:03because if they perform well,
07:05we have a lot of schools
07:07that recruit.
07:09UP is one of them.
07:11Our organization
07:13organizes
07:15fun runs here in the Philippines.
07:17It's a big help
07:19in organizing
07:21our running events.
07:23Our runners
07:25are also involved in the races
07:27that we organize.
07:29We always
07:31point out the safety
07:33and security of our races.
07:35Running
07:37is very popular
07:39in the Philippines, not only in
07:41Metro Manila, but also in the whole Philippines.
07:43That's why we have
07:45a race in Cebu.
07:47Before
07:49the pandemic,
07:51from 2010 to 2015,
07:53the popularity of running in the Philippines
07:55was only in Manila.
07:57Now, it's great
07:59because wherever you go, province or city,
08:01a lot of people run.
08:03The private
08:05establishments
08:07also help.
08:09The roads are closed
08:11for public vehicles every Sunday.
08:13There is an opportunity
08:15for people and runners
08:17to have an open space
08:19where they can say that they are safe
08:21to run.
08:23No age is chosen for running.
08:25It can be a family bonding event
08:27for children and adults.
08:29They can participate in fun runs and marathons.
08:33It's possible.
08:35The races that we organize
08:37also have children's races.
08:39For example,
08:41we have 3K, 1K
08:43for families, although it's not
08:45only here in Manila
08:47Marathon and Cebu Half Marathon.
08:49We also organize
08:51children's and family races.
08:53For children,
08:55we have a limitation
08:57because it's not advisable
08:59for children to run
09:01longer than 5K,
09:03especially if they are 12 or 13 years old.
09:07If you notice, in Palarompambansa,
09:09the longest distance
09:11for elementary school students
09:13is 1,500
09:15or 3K.
09:17If you are 18 years old,
09:19you can join
09:215K or 10K,
09:23but if you are younger,
09:25you need a parent's consent.
09:27As for the elderly,
09:29you are very welcome.
09:31As you told us,
09:33you have a guest
09:35who is old but still runs.
09:37We encourage this
09:39because it helps their physical fitness,
09:41mental fitness,
09:43and other benefits for them.
09:45It also makes them happy
09:47because they can inspire
09:49young people and other people.
09:51Lastly,
09:53what is your social media page
09:55for our countrymen
09:57if they want to join
09:59your upcoming events?
10:01On Facebook,
10:03just runrio.
10:05On Instagram,
10:07just add runrio.
10:09They can also
10:11visit our website,
10:13runrio.com.
10:15Coach RÃo de la Cruz,
10:17thank you so much for joining us online
10:19here in Rise and Shine Philippines.
10:21Maybe we should go back
10:23to the fun run and marathon.
10:25Thank you so much,
10:27Coach RÃo.
10:31Thank you, too.
10:33I hope to see you
10:35join our events.
10:37Thanks, Coach.