Weatherman Kim Atienza unselfishly shared some tips on running for beginners in his latest vlog.

Atienza, who’s been running for 11 years now and has participated in about 13 different marathons – five of which were world major marathons – rattled off basic running tips on his YouTube video uploaded Jan. 23.

He began by discussing the proper running outfit and stressed the importance of wearing the right shoes.

“Unang-una, kailangan tama ang suot mo kapag ikaw ay tatakbo. Kinakailangang magaan ang damit mo,” he said in the video as he wore different lightweight and tight tops and shorts. (First of all, you need to wear the right outfit when running. You need a very light outfit.)

“You do not choose your shoes according to style or color. You choose your shoes according to your running style. Mayroong (There are) neutral shoes and stability shoes,” he noted.

kim atienza, running — Kuya Kim completing a race. Image: screengrab via YouTube/Kuya Kim Atienza

Another important factor is the running form.

“Whenever you run, kailangan hindi tatama ang heel mo sa sahig. Masakit ’yan, sasakit ang tuhod mo,” he stressed. (Whenever you run, your heels should not touch the ground. That’s painful, your knees will be in pain.)

To further describe this, Atienza demonstrated how to run. He noted the differences in the quick running needed in basketball and the form needed for long-distance running.

“Ang pagtakbo sa basketball at sa ibang sport ay kakaiba doon sa pagtakbong ginagawa sa long-distance running. Ang pagtakbo sa basketball ay ganito. Unang tumatama ang heel,” he said.

(Running in basketball and in other sports is different from long-distance running. Running in basketball is like this: The heel touches the ground first.)

“Sa pagtakbo sa long distance, dapat ganito: strengthen your core. Ang core mo, ang msucles mo sa tiyan, ang muscles mo sa puwet, sa lower back, kailangang engaged ka.”

(In long-distance running, it should be like this: strengthen your core. Your core, your muscles in the stomach, your muscles in your butt, in your lower back, you need to be engaged.)

Another important tip from Atienza: “Kinakailangan ang paa mo should not go ahead of your pelvis. (Your feet should not go ahead of your pelvis.) You should be slightly leaning forward.”

But the most important thing is to relax when running.

“Dahil mahaba ang tatakbuhin mo, ‘pag tense ka ay hindi ka tatagal,” he advised. (Because you will have a long run, if you’re tensed you will not last long.)

Truly a running junkie, the TV host celebrated his 54th birthday last Jan. 24 with a 10-km run. NVG

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