PH squash team unhurt after bus crash ahead of SEA Games event

first_imgCelebrity chef Gary Rhodes dies at 59 with wife by his side View comments Pagasa: Storm intensifies as it nears PAR MOST READ SEA Games: Coach wants to see more from Perlas Trump signs bills in support of Hong Kong protesters LATEST STORIES The bus was on its way from the players’ hotel in Putrajaya to the National Squash Centre. Photo from The Star Twitter @staronline.KUALA LUMPUR—The Philippines’ squash team is shaken but otherwise unhurt following a bus accident on Monday morning.The Filipinos, as well as the Thai and Myanmar squash teams, were on their way to the National Squash Centre from their hotel in Putrajaya when their buses collided.ADVERTISEMENT Squash offers nine gold medals at the Games and is played at the National Squash Centre and the Raintree Club in KL.Sports Related Videospowered by AdSparcRead Next Don’t miss out on the latest news and information. center_img Robredo should’ve resigned as drug czar after lack of trust issue – Panelo NATO’s aging eye in the sky to get a last overhaul None of the Filipino players – seven of them in total – suffered any major injuries.The Thais also escaped unhurt but a couple of Myanmar players were sent to the National Sports Institute (NSI) for treatment.FEATURED STORIESSPORTSSEA Games: Biñan football stadium stands out in preparedness, completionSPORTSPrivate companies step in to help SEA Games hostingSPORTSBoxers Pacquiao, Petecio torchbearers for SEA Games opening“What happened was just unfortunate. It was an accident after all,” said Filipino team manager Abad Santos.“There were two buses. We were in the first bus together with the Thailand team while Myanmar was in the bus behind us. Ethel Booba on hotel’s clarification that ‘kikiam’ is ‘chicken sausage’: ‘Kung di pa pansinin, baka isipin nila ok lang’ “We also had a police escort and everything seemed fine until the second bus hit us strongly from behind.“Some of the Myanmar players had some slight injuries but my players are all fine and we’re still ready to play.”Due to the accident, the morning matches of men and women’s doubles have been temporarily suspended. The mixed doubles competition was initially scheduled to start at 2pm.“We’re putting the competition on hold until the players get medical clearance to play,” said SEA Games squash technical officer K. Sivanesan.“We’re rescheduling and we expect things to be up and running after lunch.”ADVERTISEMENT Lacson: SEA Games fund put in foundation like ‘Napoles case’ Trending Articles PLAY LIST 00:50Trending Articles02:49World-class track facilities installed at NCC for SEA Games03:07PH billiards team upbeat about gold medal chances in SEA Games05:25PH boxing team determined to deliver gold medals for PH03:04Filipino athletes share their expectations for 2019 SEA Games00:45Onyok Velasco see bright future for PH boxing in Olympics02:25PH women’s volleyball team motivated to deliver in front of hometown crowd01:27Filipino athletes get grand send-off ahead of SEA Games00:36Manny Pacquiao part of 2019 SEA Games opening ceremony Hotel says PH coach apologized for ‘kikiam for breakfast’ claimlast_img read more

Read More

MAKE IT TO A MARATHON

first_imgGet ready for that runners high with our halfmarathon plan drawn just for you.Whether youve run before or not, training for an upcoming race can give your workout a purpose, so you have the motivation to keep going. Running a marathon can reveal to you, your hidden reserves of strength, determination and focus. Plus, its one of the best ways to stay fit and in shape. The best thing about running is that you dont need to develop a new skillunlike, say cycling or swimming. Use our plan to train for a halfmarathon in the coming season, and youll be raring to go even before the race is flagged off. Keep in mind that to get into your fittest form for the long haul, you need to train for a minimum of two months.RUN FOR LIFERunning is a foolproof cardio workout which clears your mind and boosts health. Scientists in California found that middle-aged people who ran for 40 minutes a day (a total of about 5 hours per week) lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and non-runners for 21 years. The runners didnt just get hit less by heart disease they also developed fewer cases of cancer, neurological diseases and infections. Why? Because aerobic exercise keeps the immune system young. Also, research shows that runners are at a lower risk of osteoarthritis than those living a sedentary lifestyle.Your Safety Checklist Keep these things in mind before you begin this programmeConsult a doctor, especially if you have been unwell recently, have a health condition or are overweight. If you are not a workout regular, start small. Begin with brisk walking and then slowly graduate to jogging. Try to practise on a soft surface like a mud track as opposed to concrete, to ward off the risk of injures.Scan your FormThe right gait is crucial to prevent aches and injuries when you run.1 Relax your neck and shoulders. Keep neck straight, not tilted up or down. Dont pull your shoulders up towards your ears, but, roll them back and down. 2 Sway your arms forward and back (not side-to-side), keeping your elbows at 90 degrees. Keep your fists slightly open, but not clenched. That can tire your muscles. 3 Land on your midfoot and not on your heel. This minimises the impact on your ankles and knees from hitting the surface. Land gently and roll your foot off the ground onto the toes. 4 Draw your navel in towards the spine and look straight ahead. Never tilt your neck too low or high. 5 Breathe at a normal pace from your nose and mouth. Keep your jaw muscles relaxed and your mouth slightly open.3 Reasons to Warm Up! 1 Cold muscles do not absorb shock or impact as well, and are more susceptible to injury. So you need to warm them up gradually to reduce your risk of injury and the aches and pains that come with exercise. When you warm up, your circulatory system pumps oxygenrich blood to your working muscles, gradually increasing elasticity. During a warm up, you may be able to pick up any niggle or injury and take action before further damage. It prepares you mentally for the long haul. Try: Jog for 5 to 10 minutes and finish with a few dynamic stretches6 Smart StretchesThese static stretches can help relax tight areas after your training. You can do these to cool down. HAMSTRING: Lie down on your back and loop a towel tight around your foot. Extend your leg by using the towel as a stabiliser. Repeat with other leg. SHOULDERS: Bring your right arm across the chest, parallel to the floor with your shoulders down and relaxed. Place your left hand on the right and gently press towards the body. Then, repeat on the left side. QUADRICEPS: Use the wall as support to touch your back with right hand and then hold your right ankle. Keep your hips forward and knees together. Repeat on left side. GLUTES: Using the wall as a support, flex your right knee across your body, towards the left shoulder. Hold. Repeat on the left side. LOWER BACK: Lie down on your back with knees bent. Gently pull both the knees towards your chest, lifting your feet off the floor. Hold for some time and then relax. CALVES: Stand against a wall and place one foot behind the other. Lean your hips forward, with knees slightly bent and heels down. Repeat on opposite side.Food for ThoughtPay heed to what you eat and drink during marathon training.Indulge in high carb and proteins to fuel your workout and training sessions. Load up on complex carbs like wholewheat, oatmeal, fruits and wheat flakes. A good source of proteins for non-vegetarians is poultry and fish; soya, tofu and dairy products for vegetarians. Include healthy fats by having a handful of almonds, walnuts, pistachios and avocados. Eating less fat may increase the risk of injuries in competitive female runners, according to researchers at the University of Buffalo, New York. Women eating less than 20% fat were more likely to suffer injuries than those who consumed at least 31%. Fish oils, Omega-3, or calcium and vitamin supplements may help boost your performance. But check with a doctor before popping these.Try healthy combinations like black gram, green gram sprouts, and lentils like red kidney beans and black-eyed peas to absorb as many nutrients as possible. Avoid refined carbohydrates like refined sugar and white flour. Cut down on excessively spicy and heavy food during this training period.Never start your workout on an empty stomach. Eat at least 30 minutes before you run. Not having enough carbs while working out, leads to depletion of glycogen, so have enough carb-rich foods. Start your day by loading up on fruits like apples and bananas. Have a glass of lemon water to clear your digestive system.You should hydrate well before, during, and after your training. Have at least half a litre of water an hour before the run, 30 ml to 60 ml every 15 minutes and 1 litre or more, after the run. Not just that, dehydration can lead to loss of concentration and fatigue, according to The Journal of Nutrition. Sports drinks and supportive supplements are also a good idea and more so in hot and humid climates as they not only hydrate but also replenish salts and carbs lost from the body and reduce fatigue. Avoid aerated drinks or caffeinated drinks during the run as they can hinder your performance.Gear Up!Pick comfortable clothes in breathable fabrics and shoes which fit comfortably. While shoes offer lateral support and cushioning, some clothing brands have dry technology options that wick sweat quickly. Smart Sneakers Invest in two pairs of good running shoes. Look for shoes that provide forefoot flexibility, cushioning, proper heel and arch support. They must be light weight and have a snug fit to prevent blisters caused by slipping and sliding. Keep more than one pair of trainers and practise in both. Wear cotton socks to wick moisture. Also, keep in mind that its ideal to replace your sneakers every 500 to 800 km. Try Nike Free 4.0, `5,995 upwards, Adidas Supernova Glide 4 `5,805 upwards or Puma Pumagility Elite XT Wns `4,999 onwards. Bounce-Free Bra Get yourself a sports bra for support, and comfortable fitness wear. Try Nikes DriFIT PRO Training Sports Bra `1,595, or Lululemon Athletica `2,080. Sweat-free Clothes Keep yourself sweatproof and stay comfortable. Try Nike Legend Slim Poly Capri, `1,995, Reebok Easy Tone Top, `3,499 and bottoms `1,999On the Big DaySince most races start early, drink 3-4 glasses of water on waking up. Have a high-carb snack like 1 banana, 1 veg sandwich and 1 cup of coffee. Eat at least 2 to 3 hours before the run to prevent a runners stitch (stabbing pain under the lower edge of the ribcage). Tackle it by taking long, deep breathsfocus on pushing air out of your abdomen. This will stretch out the diaphragm muscles, where cramps occur. Try and sustain yourself without a water break for the first 5 km. Be sure not to drink too much as it can cause discomfort. Warm up on a soft surface. In the beginning of the marathon, dont go too fast. Find a pace youre comfortable with and go on like that for the first 2 km. After that, maintain a steady pace for the major part of the run without over exhausting yourself. In the last 5 km, try and push yourself to your limits. Enjoy the run and beat the others with your time!advertisementadvertisementadvertisementlast_img
Read More