UP Night Runners - UPNR

🎾 Relieve Heel Pain with a Simple Tennis Ball Exercise!

If you've been dealing with heel pain, tight calves, or discomfort around your Achilles tendon, this easy mobility exercise may help reduce tension and improve foot function.

By gently squeezing a tennis ball between your heels while maintaining proper alignment, you activate the muscles around the ankles and lower legs, encouraging better stability and flexibility. This can also help release excessive tension in the calf muscles and plantar fascia, two structures that commonly contribute to heel pain.

✅ Benefits:

• Reduces calf muscle tightness.
• Relieves tension in the plantar fascia.
• Improves ankle mobility and foot stability.
• Enhances blood circulation to the lower leg.
• May decrease stress on the Achilles tendon during walking.

🔹 How to Perform:

1. Stand upright with a tennis ball between your heels.

2. Gently squeeze the ball while keeping your feet aligned.

3. Maintain light pressure without forcing the movement.

4. Hold for 1–2 minutes.

5. Repeat 2–3 times daily.

⚠️ Important: Perform the exercise only within a comfortable, pain-free range. If you experience sharp pain, significant swelling, numbness, or symptoms that worsen, stop the exercise and consult a qualified healthcare professional. This exercise is not a substitute for an individual medical assessment.

Consistency is the key—small daily improvements can lead to healthier feet, better movement, and less pain over time.

Congratulations, Wowie Osias, for emerging as the Last Man Standing at the Imugan Backyard Ultra last August 1–2, 2026! 👏💪🔥

What an incredible display of grit, endurance, and mental toughness. Every lap proved that giving up was never an option. Your determination inspired everyone who witnessed your journey.

CONGRATULATIONS!

📷 Nel

UPNR Q2 - Buddy Challenge

Congratulations to our Top 5 Buddy Teams!

Mileage:
🥇 Sore Winners – 1,992.36 km
Ryan – 1,156.04 km | Avhic – 836.32 km
🥈 Jolly Hakdog – 1,834.85 km
Jake – 1,312.98 km | Gem – 521.87 km
🥉 WarayDuo – 1,601.51 km
Nel – 999.69 km | Jun – 601.82 km
🏅 Kalabog en Bosyo – 1,554.58 km
Misfune – 1,001.51 km | Wowie – 553.07 km
🏅 Fast and the Furious – 1,490.74 km
Ga – 765.59 km | Iah – 725.15 km

Elevation:
🥇 WarayDuo – 44,628m
Jun – 26,291m | Nel – 18,337m
🥈 Jolly Hakdog – 34,692m
Gem – 22,546m | Jake – 12,146m
🥉 Agony of de Feet – 33,108m
Boysie – 25,827m | Erika – 7,281m
🏅 Kalabog en Bosyo – 32,866m
Misfune – 19,769m | Wowie – 13,097m
🏅 Maiteam – 32,824m
Shena – 18,870m | Jheng – 13,954m

Congratulations to all the teams who joined! This challenge wasn't just about the kilometers or meters—it was about consistency, teamwork, discipline, and inspiring one another to keep moving. Maraming salamat sa lahat ng nakiisa at nagbigay ng effort. Hanggang sa susunod na UPNR Challenge! 💙💛

Happy Birthday Coach Ryan Rentillo! 🎂🔥
Salute to your dedication, patience, and passion for running. Thank you for pushing us to be better every training. More blessings, more adventures, and more miles and finish lines ahead! 🏃‍♂️💪



(c) Karatistang Bundokero

March Fitness Test
Powered by: Lightwater and COROS Philippines

Thank you coaches Ryan Rentillo and Misfune Kuribayashi for the guide, mapagmahal and banayad sesh...

Join us Every Tuesday and Thursday Night
Time: 7-9pm
Venue: Near Music Hall or Oblation, Osmeña Parking, UP Diliman, Quezon City

✓ Open for All
✓ Newbies are Welcome
✓ It's FREE

∆ Bring your own hydration and Yoga Mat.
∆ PM for Inquiries. Look for Coach Ryan Rentillo and Misfune Kuribayashi or Ms. Avhic Gado .

Takits po.

GRANDMASTER ALERT 🚨🔥
6 ultras. 1 year. DONE. ⭐
From PH trails to Hong Kong, solid grind! 💪
Congratulations, ATM Grandmaster GemGem Gamelong!

Congratulations BDM 102KM Ultramarathon Warriors – Batch 2026! 🏅🔥
Coach Ryan Rentillo
Avhic Gado
Arvin Anthony Dub
Jux Castaneda

102KM conquered at the legendary Bataan Death March Ultramarathon.
Salute to your strength, grit, and warrior spirit! 🇵🇭🏃‍♂️🔥