BJMP Palawan Pacers

📢 BJMP PALAWAN PACERS JOIN LEG 2 OF PARC RUN THIS MORNING!

𝗣𝗔𝗥𝗖 𝗥𝗨𝗡: 𝗧𝗵𝗲 𝗖𝗶𝘁𝘆 𝗶𝗻 𝘁𝗵𝗲 𝗙𝗼𝗿𝗲𝘀𝘁! 🦚🌿🏖️

This isn’t just a race — it’s an educational & informative run that proudly showcases the natural and cultural treasures of Puerto Princesa! 🌏✨

BJMP Palawan runners took part in Leg 2 earlier today, August 2, celebrating the beauty and history of Iwahig Prison & Penal Farm — widely known as the "Prison Without Walls" and a true gem of our community.


📌 ABOUT THE SERIES

Six Legs, six Puerto Princesa wonders — build your complete medal collection!

Perfect if you missed Leg 1: you can still catch up via VIRTUAL RUN so you don’t miss out on earning ALL 6 LIMITED EDITION MEDALS 🥇🏅

🗓️ Full Run Schedule & Landmark Themes:
✅ Leg 1 (June 21) – Baywalk ⛵️🚤
✅ Leg 2 (August 2) – Iwahig 🌾🏞️
🔜 Leg 3 (September 6) – Honda Bay 🏝️🪸
🔜 Leg 4 (October 4) – Acacia Tunnel 🌳🌳🌳
🔜 Leg 5 (November 8) – PP Underground River 🐒🛶
🔜 Leg 6 (December 13) – City in the Forest - Bayan! 🚦🏡🛵


Running for fitness, learning about our heritage, and proudly representing BJMP Palawan every step of the way! 💪🇵🇭

🫡🥇💪🏃‍♂️🏃‍♀️

💪☝

Let's Go!

Mismo💪

Running changes more than just your body.

It changes how you think, how you feel, and how you show up for yourself every day.

You may start because you want to get fitter or lose weight, but somewhere along the way, you gain something even bigger - confidence, discipline, and a stronger mindset.

That’s why every run is always worth it. 💙

The PalawanPay Trilogy Marathon is calling. Your next journey starts now! Which leg are you running? 🏃‍♀️

📍Manila (August 9, 2026 | SM MOA Concert Grounds)
👟Categories: 1K Dog Run, 3K, 5K, 10K, 16K

📍Cebu (September 27, 2026 | Mandaue City)
👟Categories: 1K Dog Run, 3K, 5K, 10K, 16K, 21K

📍Palawan (October 18, 2026 | Puerto Princesa)
👟Categories: 5K, 10K, 16K, 21K, 42K

The best time to start is now. Reserve your spot in our Manila Leg and run your story! 🏅
https://raceroster.com/events/2026/125539/palawanpay-trilogy-marathon-manila-2026

Maraming runner ang naniniwala na ang pinakamahalaga para mag improve sa pagtakbo ay dagdagan lang ang mileage o mas maraming takbo ang gawin. Yes true na nakakatulong ang pagtakbo, pero may limitation ito. Kung mahina ang muscles ng binti, balakang, at butt, hindi sapat ang running lang para maprotektahan ang katawan laban sa injury.

Sa bawat hakbang habang tumatakbo, 2 hanggang 3 beses ng body weight ang puwersang bumabagsak sa bawat paa. Halimbawa, kung 70 kg ka, maaaring umabot sa 140–210 kg ang puwersang tinatanggap ng binti sa bawat hakbang. Kung tatakbo ka ng 10 km, libu-libong beses itong mauulit.

Kung malakas na ang muscles mo, kaya nilang saluhin at kontrolin ang force na ito. Ang muscles kasi ang nagsisilbing shock absorber ng katawan natin.
Dahil dito, mas kaunting stress ang napupunta sa tuhod, bukung-bukong, shin, Achilles tendon, at balakang.

Pero kung mahina ang muscles, hindi nila kayang saluhin ang puwersa. Ang resulta ay mas maraming load ang napupunta sa joints, tendons, at buto. Hindi man agad maramdaman, kapag paulit-ulit itong nangyari sa maraming training sessions, puwedeng mauwi sa mga overuse injuries tulad ng shin splints, runner's knee, Achilles tendinopathy, plantar fasciitis, o stress fracture.

Ang ipinapakita ng graph ay ang concept ng relative lower-body strength. Ibig sabihin, hindi lang mahalaga kung gaano ka kabigat magbuhat. Ang mahalaga ay gaano kalakas ang binti mo compare sa sarili mong timbang..

Halimbawa:

• Kung 60 kg ka at kaya mong magbuhat ng 180 kg sa squat (3× body weight), mataas ang relative strength mo.
• Kung 60 kg ka pero 90 kg lang ang squat mo (1.5× body weight), mas mababa ang relative strength mo.

Ayon kasi sa pag-aaral, habang bumababa ang relative lower-body strength, tumataas ang posibilidad na ma-injure. Pinakamababa ang injury risk sa mga may pinakamalakas na relative strength, at pinakamataas naman sa mga may pinakamahinang relative strength.

Hindi ibig sabihin nito na kapag kaya mong mag-squat ng 3× body weight ay hindi ka na kailanman mai-injure. Marami pa ring ibang dahilan ng injury tulad ng sobrang training load, kulang sa recovery, maling running mechanics, kakulangan sa tulog, at hindi tamang nutrition. Pero ipinapakita ng pag-aaral na ang pagpapalakas ng lower body ay isa sa mga mahalagang paraan para mabawasan ang injury risk.

Runner’s Lesson

Kung gusto mong tumakbo nang mas mabilis, mas malayo, at mas matagal nang walang injury, huwag puro running ang gawin. Isama ang strength training sa program mo. Ang mas malakas na binti ay:

• Mas kayang sumalo ng impact sa bawat hakbang.
• Mas mababa ang stress sa joints at tendons.
• Mas mabagal mapagod ang muscles.
• Mas efficient ang running form.
• Mas mababa ang posibilidad ng overuse injuries.

In short, ang strength training ay hindi lang yan para maging mas malakas tayo. Isa rin itong paraan para maprotektahan ang katawan at mapanatiling tuloy-tuloy ang pagtakbo natin..

🏃‍♂️🌍 VIRTUAL RUN IS NOW OPEN! 🌍🏃‍♀️

https://lcfeventsph.com/event/bjmp-run-with-star

Can't join on race day? You can still be part of the BJMP Run with Star 2026 wherever you are! Run at your own pace, on your own schedule, and earn your official event race kit while supporting a meaningful cause.
Register now and be part of the movement—because every step counts! ⭐