Blog Marco

How to run properly, good running technique is important, especially to avoid any injuries - such as a Shin Splint. Aim to learn to run with good technique will help you run faster, more efficiently with less stress on your body.

• Look Straight Ahead and Not at your Feet
• Land MidFoot, not on your toes or heel (Are you a Toe Runner or a Heel Striker?)

Landing on your toes will make your calves get tight and you'll fatigue quickly and may develop shin pain. Landing on your heels wastes energy as you have overstrided and you're braking. It is best to land in the middle of your foot then rolling through the motion to the front of your toes.

• Run with your Hands Swinging by your Waist - where they may brush your waist while your run

Beginners, especially when they get tired, will hold their hands by their chest. This will get you more tired and you'll find that you'll start to feel tightness and tension in your shoulders and neck.

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Submitted by Marco on Sun, 13/06/2010 - 8:45pm.

I've started walking and running at the gym and I've noticed a pain around the shin area of my leg after running a couple of minutes. After some research on Wikpedia, I've found that this shin muscle has a name: the muscles located in the anterior shin or the front of the shin is called the tibialis anterior.

According to MadetoRun:

When either running or jumping athletes will sometimes over-stride and forcibly plant on the heel of the foot. This causes a whip like reaction with the distal end of the foot in which the toes are stretched forward and downward (following heel strike), placing significant stress on the muscles and ligaments that regulate your toes, which happen to run up your ankle all the way to your shin. Repeating this motion continues to stress the muscles and ligaments of the shin and can rapidly develop into a debilitating overuse injury. Basically, with a heavy heel strike you are giving the tibialis anterior a bit of whiplash.

According to this report, having a siesta, or an afternoon nap not only refreshes you, but it can make you smarter by "improve the brain's ability to learn by clearing out cluttered memory space". I love taking afternoon naps, especially on a Sunday afternoon... maybe I should schedule it as a daily task? I tend to nod off towards the afternoon anyway, so if having a siesta in the afternoon could improve my performance - why not? (I work for myself anyway so I can do this easily!).

People who nodded off for an hour after lunch performed better in learning tests than those who stayed awake all afternoon, the scientists found.

A study of students revealed that their brains were refreshed by napping only if they entered what is called stage 2 non-REM sleep, which takes place between deep sleep and the dream state known as REM, or rapid-eye-movement, sleep.

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Submitted by Marco on Tue, 23/02/2010 - 5:58pm.

According to Charles Darwin's theory of Survival of the Fittest (aka Natural Selection) means the better adapted for immediate, local environment survive and not in the best physical shape - Otherwise you would have thought the strongest and the leanest would suvive because they can run away from dangerous animals and be able to hunt effectively.

If you believe Darwinian theory, there are fat people because they survived the times of famine in the past. There are genes out there where people are more prone to weight gain. These people would definitely survive a famine and would be "the fittest" during those times. Random fact: Older women who have get pregnant tend to have chubby kids. Random theory: It's easy to put on weight because fat cells can easily be added when you over eat. But the body can't kill off fat cells. So they can shrink and always be there. So when you over eat again, you'll get fat.

I used to eat spam and eggs with rice for breakfast (well I still do but maybe once or twice a week) but now I've switched to the healthy diet of oatmeal breakfast. Above in the photo are the ingredients I use. I started off with 2 minute microwave oats with premixed flavourings, which evolved to rolled oats and honey.

And now I've mixed up this rather elaborate mix of oatmeal which recently I added some Kashi 7 whole grain honey puffs which I brought home from USA (Long grain brown rice, whole oats, whole barley, whole triticale, whole rye, whole buckwheat, sesame seed).

Oatmeal for Breakfast Ingredients and Recipe

Serves one person

• Lowan Wholegrain Rolled Oats (1/2 cup)
• Sunsol Fruity Muesli (mix of dried fruits and oats) (1/2 cup)
• Purified Alkaline Water (1 1/2 cups)
• Teaspoon of Breakfast Toppers (Dried fruit)
• Mix all into pot, heat until simmering, mix. You'll know when it's done once all the water has been absorbed by the oats. Throw the mix into a bowl.
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Submitted by Marco on Thu, 17/12/2009 - 1:13pm.

Today I'm writing about safe ab exercises: I usually don't write much about sports, exercise or fitness on this blog (other than tae kwon do, rockclimbing, cycling and running) so its about time I write about something... I was reading an article on the New York Times Blogs about exercising your abs. The question posed by the article was "Is Your Ab Workout Hurting Your Back?" I remember doing sit-ups in the past and it absolutely hurt my back. Rather than being peer pressured into doing them I chose to sit out of it. The traditional sit-up exercise may be good for the abdominal muscles but dangerous for the back. The article states the dilemma: "But there’s growing dissent among sports scientists about whether all of this attention to the deep abdominal muscles actually gives you a more powerful core and a stronger back and whether it’s evensafe."

Thankfully I've recovered quite quickly from my flu (even more thankful that it wasn't of the swine variety). What is phlegm? Thick, sticky, stringy mucus secreted by the mucous membrane of the respiratory tract, as during a cold or other respiratory infection. What does clear phlegm mean? What does cloudy white phlegm mean? What does yellow phlegm mean? What does green phlegm mean?

Phlegm Colour

Here are the meanings to certain phlegm colours:

• Clear or White Phlegm = healthy; inital stage of common flu has clear phlegm and can be most infectious
• Yellow Phlegm = A sign that your immune system is responding to the attack. It may be a sign of a bacterial infection - hence doctors may prescribe an antibiotic.
• Greenish Phlegm is a sign of infection. Rusty spots may indicate pnuemonia or internal bleedings.
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Submitted by Marco on Thu, 21/05/2009 - 11:05am.

As I succumb to and try to recover from another bout of the influenza virus (no not the swine type - I hope) I wonder: why does the flu tend to come in winter season?

People used to think that catching the flu had something to do with our chill-compromised immune systems. Or the extra germs circulating from so many people being indoors together. But this influenza myth is not true. Flu tends to come in the winter season because the cold and dry conditions help the virus to be stable and stay in the air longer - the droplet particles which contain the virus take longer to evaporate and remain airborne for more extended periods in winter. NPR has an interesting sound bite about where the flu comes from.

I was surfing around and I stumbled on a bunch of Tae Kwon Do (TKD) videos on YouTube. Some comments to some of the videos said that the moves in one step sparring are robotic, not fluid and therefore unrealistic. The commenter also said that "You would never survive in a real fight if you relied on those moves as your defense." And another: "Not good. The practioners are WAY too far apart to make this effective training. In sparring or, God forbid, a real fight, the person will try to attack from too far a distance or have no experience in defending a real attack." When I used to train in TKD - I had the same thoughts in my mind, and so did the other students. We used to joke around about how funny and unrealistic the movements are. But in reality, this exercise trains your overall technique and discipline. One step sparring is done repetitively - and eventually it becomes second nature. So if ever the moment arises that you need to execute a move, you wouldn't even think it - you'll just act out the best move for that circumstance.

With all the news about the swine flu virus ravaging over the world plastered everywhere, I wonder what the difference is between an endemic, epidemic and a pandemic. (By the way, the photo has a random influenza virus illustrated in brown and the cilia from your lungs in blue)

An endemic is an infectious communicable disease (such as colds, influenza, measles, mumps, tuberculosis, pneumonia, smallpox) that exists permanently in a particular region or population. An epidemic occurs when this disease attack "a lot of" people at about the same time and may spread through one or several communities. A pandemic occurs when an epidemic spreads across the world.

The World Health Organisation has raised the pandemic alert level from phase four to phase five, signalling that a pandemic is "imminent". Here are the six different "pandemic influenza phases" defined by the WHO:

Phase 1: A virus circulates among animals but with no cases reported of infections in humans.

Phase 2: An animal flu virus is known to have caused infection in humans, and therefore considered a potential pandemic threat.

After surveying 800 men, a UK Research team have found that if you were sexually active in your 20s and 30s - especially if you masturbate frequently - you were more likely to develop prostate cancer. However if you were older - in your 40s, then frequent or low levels of sexual activity seems to offer protection from prostate cancer. "Men with prostate cancer were also more likely to masturbate frequently than men in the control group, with the greatest difference in the twenties (34% versus 24%) and thirties (41% versus 31%). The differences were less pronounced in their forties (34% versus 28%) and by the fifties the cancer group was slightly lower (25% versus 26%)." From Science Daily

I've had an Aloe Vera plant indoors in my office for a while now. But over the last few months it has been developing some black spots. Normally the Aloe Vera plant is a healthy green plant so I thought it may be a disease or something. So I had a talk with my local gardening shop and found out that the black spots is a consequence of too much love. The spots are a result of the plant holding too much water - and the tissues of the plant have burst. I checked the soil and it was damp - especially near the bottom. So I dried out the soil and hopefully my aloe Vera is on the road to recovery. So I guess - less watering for the Aloe Vera from now on. Or only when the soil is super dry.

A horse is Australia's deadliest animal. Next comes a cow then dogs. Followed by sharks, crocodiles, spiders, emus, cats and fish. These are according to statistics compiled by the National Coroners Information System whereby it shows horses are morst likely to cause a human death. Probably a great reason to discourage your daughter about dreaming to get a horse.

According to the coroner the deadliest animal in Australia is the horse: 128 deaths were recorded to be caused from an animal between 2000 and 2006 and of that 40 human deaths were due to horses. Although, this statistic is slightly flawed because the cause of the deaths were mostly due to the riders falling off and not a direct result of the animal attacking the human. 20 deaths were linked to cows and bulls which was usually caused by a car running into one or swerving to avoiding hitting one.

I remember this being reported some time ago: about scanning machines which can "see" underneath clothing. And now, they've been installed at Los Angeles International Airport (LAX) and John F. Kennedy International Airport in New York (JFK). "For now, the scans will also be voluntary. Flyers selected for a secondary screening after passing through the metal detectors will have the option of stepping into the wave scanner, rather than undergoing a physical pat-down." I would rather get the pat down instead of having to step into this machine. Who knows what the long term effects are of having been exposed to these waves? Also what about people's privacy? Personally I've been used to pat-downs. While traveling in the Philippines, for years they have already been patting down everyone at the airport (I remember being searched at least four times before I stepped into the aircraft) and they also pat down people when you enter in any of their shopping centres or their public trains (Yep, you get patted down and your belongings looked at before you enter a train station.

I'm a bit of a bicycle enthusiast. I enjoy riding my bike for exercise and leisure. I did the Spring Cycle in Sydney in 2006 and again last year. The Spring Cycle is a 50km public cycling event in Sydney held annually in October riding from North Sydney to Sydney Olympic Park. It's been a while since I gave the bike a clean: especially the most important part of the bicycle: the gears and the chain. So now I have to learn how to lubricate my bicycle chain. And from my research and asking around (thanks to the helpful guys at the bicycle shop Cheeky Transport.)

So what grease do you use to lube a bike chain?