Innholdsfortegnelse for July 2015 i Runner's World South Africa

THE INBOX WINNING LETTER RUN FOR YOURSELF In 2005 I convinced my husband, an experienced runner, that I would run the Wally Hayward 10km. I finished the race in 1 hour and 20 minutes, and he couldn’t believe it had taken me so long. But 10 years later I’ve run too many races to count, and I’m training for my first Comrades. My point is we all start somewhere, whether that’s running from pole to pole, or around the block. We shouldn’t compare ourselves to more experienced runners – because once, they were there too. – DIA HARVEY, JOHANNESBURG A RIVETING RUNNING READ Gill Chapman’s The Beginning Of The Start (RW May 2015) was an absolute must-read. In fact, I devoured it no fewer than a dozen times. Chapman has…

WALK LIKE AN EGYPTIAN A runner at my local track walks 100 metres backwards after each lap. What on earth is she doing? – GEMMA, Machadodorp She isn’t imitating a Boy George music video; nor are you in an alternate universe where every action is replayed backwards, in slow motion. The theory behind backwards running and walking is that it burns more kilojoules than the more common forward variant to which you’re accustomed. It’s also meant to help your posture, and rehab creaky knees. But try doing it without singing Walk Like An Egyptian. Nile on impossible, I tell you! DIRECTIONALLY CHALLENGED I often see people running with traffic. Should I tell them they’d be safer on the other side of the road? – PAUL, Alberton When it comes to…

In 2006, shortly after Walsham moved from Australia to Singapore, she read about a local stair-climbing race. A track champ as a teen, Walsham thought she’d give it a shot. She was the first female to reach the top (73rd) floor. Her prize? A trip to New York City to compete in the Empire State Building Run-Up (shown above), which she also won. Walsham is now considered the world’s leading female stair-climber. She’s won the Vertical World Circuit and the Towerrunning World Cup for the last three years, and claimed a record sixth win at this year’s Empire State Building Run-Up, reaching the 86th floor in 12:30. “I see run-ups as a race between me and the building,” she says. “The bonus is there’s always an amazing view at the…

THE HALF MARATHON has the newfound popularity, and the marathon gets the glory. But in terms of fun and flexibility, the 5-K might just beat them both. The not-too-long distance means almost anyone who attempts one can complete it. Often it serves as a gateway to longer efforts, says Camille Herron, a runner who began by running road 5-Ks and has gone on to win 16 marathons. Those aiming for the podium can train hard without running taking over their lives, says Matt Thull, a coach at ThunderDome Running (and the proud owner of a 14.11 road 5-K PB). And if your primary goal is to enjoy yourself, there’s the explosion of themed 5-K events, from obstacle races and late-night light-up runs to doggy jogs. Whether you’re looking for a…

During winter, daylight hours are in shorter supply, and you might find it’s too dark – or your cosy duvet is too tempting – for your usual early-morning run. But the colder weather we experience this time of year means it’s never too hot to run at any time of day. Take advantage of crisp, sunny days to mix up your normal workout routine. VARY YOUR RUN TIMES Learning how to eat and warm up before runs at different times of day will prepare you to fit in a run whenever you can. Mixing up your routine also keeps your mind engaged. If you’re trying late-morning runs, hydrate before you leave. You don’t need to eat before runs of 45 minutes or less, but if you’re hungry, stick to small…

TABLE SALT The most common salt, it’s available in plain and iodised versions. Iodine is a necessary trace mineral important for thyroid function. It’s in some vegetables, kelp, dairy, and saltwater fish – so you don’t necessarily need extra from table salt. BEST FOR Baking. Smaller crystals incorporate into batter more easily. SEA SALT Made from evaporated seawater, these crystals contain trace minerals, such as copper, iron, zinc, and manganese. BEST FOR Cooking. Fine sea salt, which is ground into small crystals, blends well in dressings, sauces, and soups. Coarse or normal sea salt adds a salty, crunchy bite when sprinkled on fish or meat just before serving. KOSHER SALT The coarse crystals are bigger in volume, meaning 1 teaspoon kosher salt contains less sodium than 1 teaspoon table salt.…

ADIDAS CLIMACHILL TEE R400 It may be the middle of winter, but we’ve just had an exciting preview of what you can expect from adidas in the summer season. Their new technology, ClimaChill, employs what adidas call ‘engineered-design 3D aluminium cooling spheres’. It’s all about maximising surface contact with the skin, to move heat away from the body. adidas Concept Stores LORNA JANE SPORT MP3/PHONE HOLDER R500 Brighten up gloomy winter days by strapping your phone or music to your arm with this soft and stylish accessory from Lorna Jane. The strap stretches just enough for firm contact on your upper arm; and the quality and detailing complement the great fit. www.lornajane.co.za JABRA SPORT PULSE R2 399 Not just music to your ears… these headphones actually measure your heart rate,…

THE EXPERTS RW’s list was compiled with Dr David Nieman, professor of health and exercise science at the Human Performance Lab, Appalachian State University, US, and Dr Phil Maffetone, nutrition researcher and lecturer, coach and author of The Maffetone Method and The Big Book of Endurance Training and Racing. 1 WATERCRESS Once known as a mere garnish, watercress is now an established big hitter for recovery and damage limitation. The peppery leaves contain hefty amounts of iron, vitamin C and calcium. Eat Whenever you can. 2 COFFEE Caffeine is the key ingredient here, and there’s heaps of evidence that supports its use as a natural performance booster. Drink One or two cups of coffee (delivering 3-9mg of caffeine) around 45 minutes before your run. 3 CHIA SEEDS Little seeds, big…

Trail for life! Silvermine and Tokai (before the fires), and the contour path from Newlands Forest to Constantia Nek is breathtaking! – SHELLEY BOLLE Beautiful run on PE’s beachfront. – BEVERLEY MORGAN All around the Elgin Valley, near Grabouw. Lots of singletrack, thanks to the mountain bikers. – LOREN RUTHERFORD Must be Noordhoek and surrounds! – KATHY BERGH Anywhere, everywhere, whenever I feel like hitting the road. – KHUNJULWA MKOKa Next to the beach in Blouberg. – NICOLEEN ROETS The Cradle in Krugersdorp. – HANS JUNG Along the beach at Bloubergstrand. – LIZELLE MEYER The Om Die Dam route near the Hartbeespoort Dam. – KHANYA THABETE Kloof Nature Reserve. Like running through a tropical forest… mainly because you are! – GERT CRUYWAGEN There’s only one thing better than cycling along…

THE DETAILS Date: Saturday 11 July Venue: Old Bells Lodge, Berg River Dam, Franschhoek Distance and time: 50km: TBA; 35km: 7am; 25km: 7:30am; 15km: 8am Entries and registration: Pre-entries, available at www.energyevents.co.za, will close when sold out. No late entries. Website: www.energyevents.co.za WHAT TO EXPECT Freezing river crossings, breathtaking views – and a scary gorilla – make for an amazing adventure. Choose from a range of distances, including a 50km endurance run and an intermediate-level 15km. FINISHED. NOW WHAT? French maids welcome runners across the finish line with an Old Brown Sherry, sure to warm the cockles. Stick around for the prize-giving and the annual Bastille Festival. When in Franschhoek, eat French… Mont Rochelle’s Country Kitchen: like a scene from provincial France. 021 876 2770 La Petite Ferme:…

ALLAN RIMMELL AGE: 36 FROM: CENTURION, PRETORIA JOB TITLE: AWARENESS MENTOR AND COACH “Initially, the key is to use the mind to set positive beliefs...” My interest in mindfulness was sparked at a talk by Professor Tim Noakes. He said it’s been scientifically proven that if a golfer is thinking of anything else when playing a shot, the shot doesn’t go as intended. I’d already explored the concept in the past, but only in helping employees to control their thinking in an extremely stressful corporate environment. After Noakes’s talk, I believed I could pass both the methodology and understanding of mindfulness on to professional sportsmen and -women. The course I designed is based primarily on what I learned from reading and applying the methodology of Eckhart Tolle’s The Power of…

GRIZZLY TRAILS What’s been your scariest running experience abroad? – NATASHA, Barrington Last year I trained on the Western States 100 trails, and encountered a brown bear. It was 10 metres away, and didn’t look that big, so I decided to snap a photo of it with my cell phone. But as I reached for my phone, the bear started running towards me. Startled, I bolted down the trail, as far away from the bear as I could get. Luckily, it didn’t give chase; but later on I had to run back up that same trail – which was damn frightening. In 2010 I was in Chile preparing for the Atacama Desert race, where just a few days earlier there had been a devastating earthquake. I was in my hotel…

I started running because it keeps me fit and healthy, and preserves my youthful good looks (so I’ve been told). Most of the time I have this tremendous love affair with running that leaves me itching if I go too long without it. But that all went out the window when I encountered a herd of running peeves – wild and unleashed, and all at the same time – on race day. Seldom have I felt more annoyed. My troublesome marathon began like any other. I rose from restless slumber at 4:30am. My race gear was neatly laid out on the couch, waiting expectantly, and I washed down instant oats smoothly with black coffee. A last-minute pre-race check revealed: my favourite pair of shoes; a club vest (with, like, the…

THE FUN VIBE Friendly runners, free food, sweet shirts, energising music – if nothing else, races add festivity to your regularly scheduled weekend kilometres. THE CHANCE TO DO GOOD Elite runner Camille Herron began running 5-K races in aid of charity at high school because both of her grandmothers had breast cancer. Scout your local race calendar for a race benefiting a cause that’s meaningful to you. THE CHANCE TO REALLY FLY You might never know how fast you can go until you let it rip in a race environment. “It’s a different experience to anything you can simulate in a workout; it’s more serious, more focused,” Herron says – though not, to be clear, any less enjoyable, especially if you run well.…

How can I make it easier to get up for early-morning races? The night before, lay out your shoes and clothes and set an alarm that’s out of reach of your bed. If you’re a coffee drinker, prep the machine so you only need to hit ‘On’ in the morning. When your alarm goes off, focus on one step at a time: turn on coffee maker. Get dressed. Drink coffee. Hit bathroom. Leave. What should morning runners know about evening runs? You’ll be contending with more cars and people than you’re used to, so chart a route that’s safe and free of rush-hour congestion. It’ll probably be warmer than it is in the mornings, so consider carrying water or increasing walk breaks.…

You’re making it through a chilly winter of hard training to prepare for a late spring or early summer race. But have you considered the soaring temperatures on race day, come summer? Fortunately, there are ways to prepare for heat, even when the weather is cold. The goal is to increase your volume of plasma, the liquid component of blood, so you can send blood to your skin to cool yourself without compromising the supply carrying oxygen to muscles. And if you’re lucky and race day is cool, you’ll still get a boost from these techniques. RUN HOT The best way to prepare for heat is to run for 60 to 90 minutes at an easy or moderate pace in conditions like the hottest you expect to face. You’ll be…

Cottage cheese 918mg per cup INSTEAD TRY Ricotta cheese 207mg per cup Eat a lot of sandwiches? Chicken and cheese on bread can pack 1 500mg of sodium. Compare bread and deli brands to find low-sodium options. Salami pizza 683mg per slice Tinned tuna 558mg per tin INSTEAD TRY No-salt-added tinned tuna 82mg per tin Plain bagel 561mg per medium bagel Blue cheese 391mg per 30 grams INSTEAD TRY Swiss cheese 54mg per 30 grams Italian dressing 480mg per 2 Tbsp INSTEAD TRY Oil and vinegar 4mg per 2 Tbsp Frozen yoghurt 220mg per cup Packaged frozen chicken 220mg per 115-gram breast INSTEAD TRY Fresh organic chicken 40mg per 115-gram breast Wholewheat bread 132mg per slice INSTEAD TRY Wholewheat flatbread thin 85mg per half…

AT THE START of a run, it’s easy to run ‘tall’, with good form – head balanced over shoulders, shoulders over hips. But as you tire, form often falls apart – your head juts forward, your shoulders slump, your torso hinges forwards. That can slow you down, up your injury risk, and make those last few kays feel harder. By adding a few strengthening exercises to your routine, your body will have an easier time maintaining p r o p e r p o s tu r e , s ay s 2 :3 9 marathoner Jason Fitzgerald, the founder and head coach of Strength Running. Do these exercises as a circuit, going from one to the next until you complete all five. Do the full circuit three times. BICYCLE…

FEET THE HEAT I get hot spots on the top of my feet, which takes the fun out of running. Is there a solution? – FAITH, Durban Unfortunately, not all feet are compatible with every shoe option out there – and hot spots only reveal themselves over time, so you don’t become aware of them until you’ve run some distance in a new pair of shoes. But there’s a more affordable solution than experimenting with different pairs of running shoes: often, it turns out your lacing system is the culprit. So try loosening your laces around the hot spot; swopping them for flatter, lighter laces could also relieve the pressure.…

Lentils replace bulgur in this tabbouleh, which is rich in carbs, protein and fibre. It serves as a base for the grilled salmon in a recovery recipe from culinary nutritionist Stefanie Sacks, author of What the Fork Are You Eating? (takealot.com, R214). Grilled Salmon with Lantil Tabbouleh SERVES 6 PREP 25 MINS Ingredients TABBOULEH 190g green or brown lentils 700ml water 60ml extra virgin olive oil 120ml lemon juice 1 clove garlic, crushed 4 spring onions, thinly sliced 25g coarsely chopped flat-leaf parsley ½ cucumber, peeled, deseeded and diced 225g cherry tomatoes, quartered 1 tsp salt SALMON 6 salmon fillets (115g each) Juice of 1 lemon ½ tsp salt 3 tsp extra virgin olive oil Method TO MAKE THE TABBOULEH 1/ Put the lentils and water in a small pot,…

IT WAS A STRANGE FEELING to expect not only a South African win, but two South Africans on the podium in the ladies race. I had been calm and confident for weeks; but when the day arrived, I felt really nervous – more nervous than if I was running. THIS WAS SO UNLIKE Two Oceans, where the win had come from nowhere. In training on the track, and also in their final long runs, it was clear to me that both Caroline and Charne should go sub-6:20, and I didn’t believe there was anyone else in the field who was capable of that this year. THE PLAN WAS SIMPLE: hold back as long as you can stand it, run so easy that it feels a little frustrating – and then,…

DISTANCE ICONS: FIND EVENTS WITH YOUR FAVOURITE DISTANCES QUICKLY, USING THE FOLLOWING KEY: WESTERN CAPE BOLAND No races scheduled for this period. SOUTH WEST DISTRICTS SATURDAY 4 JULY Palm Tyres Courtney Street (between McDonalds and Palm Tyres), George; 10km & 5km: 8am; 2km: 8:05am Sidwell Oktober 078 395 8489 / Rosa-Linda Kock 083 739 1768 www.aswd.co.za MONDAY 6 JULY Athletics SWD & Knysna Marathon Club Business Relay Steenbok Park, Leisure Island, Knysna; 4x500m (13 and younger) & 4 x1km (14 and older): 3pm Athletics SWD (Michelle Jacobs) 083 442 2222 www.aswd.co.za TUESDAY 7 JULY Athletics SWD & Knysna Marathon Club Street Mile Knysna Marathon Clubhouse, George Rex Drive, Knysna; 1.6km: 3pm Athletics SWD (Michelle Jacobs) 083 442 2222 www.aswd.co.za WEDNESDAY 8 JULY Athletics SWD & Knysna Marathon Club Fun Run…

SOUTH WESTERN DISTRICTS (WALKING) MONDAY 6, WEDNESDAY 8 & FRIDAY 10 JULY FNB Forest Family Hike Knysna Forest, Knysna; 10km, 6km & 3km; Trail Run: 8:30am; Hike: 9am-12pm. Paul 082 990 8408 / Andie 082 468 3081 www.oysterfestival.co.za/events/fnb-forestfamily-hike/www.electricink.co.za/event/ familyforesthike Fun and healthy, and for the whole family, these trail runs and hikes promote the ecological importance of the forest.…

My body sends out regular pain signals, cleverly disguised as warnings of imminent disaster, ranging from a leg on the verge of rigor mortis to a pair of lungs about to blow a gasket. All of which are cunningly aimed at making me stop moving – so that my bone-idle body has the perfect excuse to put its feet up and goof off. In my opinion, the concept of ‘listening to your body’ is outdated; and it sounds so… narcissistic. It’s stuck in a time when home mechanics was popular. When your Volkswagen Beetle malfunctioned, you’d get your mate – the one who talked obsessively about internal combustion – to listen to your engine. He’d bend down and look up your exhaust pipe; and then he’d whistle in that way…

We live in a beautiful country. It’s a fact. From the sunny grasslands of the Highveld to the tropical forests of KZN, the long farm roads in the Free State and the mountains of the Western Cape, South Africans are blessed with running routes and experiences as varied as FIFA bribery excuses. In this issue, Ryan Scott, our RW Gear Editor, collaborated with photographer Nick Muzik to bring you an urban run through Cape Town as our Rave Run (p12). As I was reading Ryan’s story, I was suddenly struck by the awesomeness of something that’s literally on our doorstep here in the Mother City. Sure, it’s great to travel to exotic locations, or run deep into the mountains, but often the greatest places we run are the routes closest…

PACK IT IN! I’ll be travelling for the next three months. Any tips for taking running gear along? – PETE, Greytown Shoes take up a lot of space and are a grudge item to travel with. Minimise the impact by cleverly using the dead space in the shoe cavity. It also helps the shoes to keep their shape while they’re squashed in your luggage. Place the shoes with the soles snugly up against the sides of your suitcase, one shoe on either side. stuffing your shoes with socks and underwear,…

RICK VAN TONDER Age: 33 Home Town: Cape Town Height: 1.79m Occupation: Architectural Draughtsman Time Required: 7 Years Then: 122kg Now: 77kg The Wake-Up When I finished school, I gave up all the sports I’d participated in, and became physically inactive. I fell into the bad habit of eating unhealthy food, at the wrong time of day. One day I caught sight of myself in the mirror, and the years of neglect hit me all at once. ‘Who is this person staring back at me?’ I asked myself, because up until that point I’d never considered myself overweight. Now I was facing up to the fact that I wasn’t the slim, sporty teenager I used to be, and I knew I’d never be entirely happy if I didn’t do something…

BEETROOT’S UP! Does drinking beetroot juice improve marathon performance? – PHILIPPA, Bloemfontein Studies have shown that beetroot juice may lower the oxygen cost of exercise, which in theory is beneficial. But that doesn’t necessarily mean better performance. Here’s why. The idea is that beetroot contains nitrates, which cause blood vessels to open, allowing more blood and oxygen to reach muscles. As is often the case though, studies vary in terms of factors such as dose, timing, and the training level or diet of the athletes – so whether or not there is a connection is open to speculation. What more recent studies have shown is that there is a benefit for sprint exercise – for either short sprints, or intermittent high-intensity exercise lasting for 10 to 30 minutes in total.…

Which muscles should I foam-roll? Start with the lower-body parts you use most while running: quads, IT bands (the sides of your legs, from knee to hip), calves, and glutes. Then, hit your torso and back. Roll slowly for up to 15 minutes a day. – Steve Barrett, a UK-based international fitness consultant, wrote Total Foam Rolling Techniques (2014). Should I run the day before my race? If your body is begging for rest, no. But usually an easy run of 10 to 20 minutes helps loosen your muscles and prime your central nervous system for efficient muscle recruitment on race day. It can also be a powerful mental release, dispelling pre-race jitters. – Eve Schaeffer is a five-time Boston Marathon finisher and a running coach ( coacheve.com…

YOU’VE JUST RETURNED from a sweaty run, and can practically taste the salt on your skin. Then, maybe you reach for a bottle of sports drink to rehydrate and replenish lost sodium and other electrolytes. But should you? Given that South Africans generally consume more than the recommended amount of salt, it may be time for runners to rethink their love affair with the mineral. The problem – even for runners – is that too much sodium stresses your heart. Studies consistently show that increasing dietary sodium raises blood pressure, a natural function to help kidneys clear sodium from the body. “High blood pressure is a risk factor for heart disease and stroke,” says Dr Brian Strom, who chaired an Institute of Medicine committee that analysed the evidence behind current…

YOU’RE CRAVING SOMETHING SWEET BEST BITE Fruit ‘sorbet’. Blend frozen blueberries and watermelon (1) WHY It satisfies that craving for something sweet, with few kilojoules. Blueberry antioxidants reduce oxidative stress caused by exercise, while watermelon contains an amino acid that eases muscle aches, studies show. YOU’RE TRYING TO LOSE WEIGHT BEST BITE Greek yoghurt with cinnamon and vanilla (2) WHY The protein quells late-night stomach rumbles, says registered dietician Lauren Antonucci, owner of Nutrition Energy. Choose plain and add cinnamon and vanilla for flavour. Eat it 30 minutes before bed to boost metabolism the next morning, suggests a 2014 study. YOU’RE RUNNING TOMORROW MORNING BEFORE BREAKFAST BEST BITE Nut butter and strawberries on whole-grain bread (3) WHY It provides complex carbs and protein, which will tame hunger the next morning.…

NEW BALANCE SLEEVELESS HOODY R800 The perfect item to wear in variable weather. Worn over a warm, layered top, the hoody will help stop heat from escaping in cold weather. Having your arms free makes temperature regulation more manageable. New Balance Stores 1 / HELLY HANSEN R1 495 Testers raved about the flock-print lining inside the jacket, with a tiny diamond print to keep the material off your skin once you start sweating – which also helps the jacket to dry after a light shower of rain. USE WHEN… conditions aren’t that cold, but there is a chance of light rain. www.hullabaloo.co.za 2 / COLUMBIA WATERPROOF JACKET R2 400 Omni-Tech technology promises to move water vapour off the skin for breathability. But its main objective is to keep water out;…

From the grasslands of Mpumalanga, to the forest tracks of Karkloof and the scenic splendour of coastal rock-hopping, South Africa is a playground for runners. So how do you decide on the greatest places to run in SA, when there’s so much to choose from? We decided to consult the experts themselves – the runners who traverse our glorious land, and spend every day finding new routes. Newly-crowned Comrades champ Caroline Wöstmann, Soweto Athletic Club chairman Ishe Sidiki, and trail legend Ryan Sandes are among those who shared their greatest places to run in SA. Share your greatest places to run in SA on Twitter and Facebook, by including: #greatrunsSA and @runnersworldza LOUIS MASSYN 43 COMRADES, 40 TWO OCEANS 01 VAN RHYNS PASS, R27 We chanced upon this beautifully-tarred pass…

GIFT WINNING COMRADES was not an overnight success. It’s taken us years to get him to where he is. You need to be able to train so that you can train more, and be able to take on a certain overload. You need to be able to run 250km a week, without injury, to be able to compete at this level. THERE ARE FIVE IMPORTANT ELEMENTS of training that Gift had to master: speed, endurance, muscle endurance, power, and strength. You have to become the complete athlete to win the Comrades Marathon. You can’t leave any one of those factors out. You need to make your weaknesses your strengths, and your strengths your super-strengths. That’s why it’s taken us a good nine years to get Gift to this place. WE…

WESTERN PROVINCE (TRAIL RUNNING) SUNDAY 5 JULY Wine Adventure Trail Run Warwick Wine Estate (on the R44, around 12km from Stellenbosch); 15km: 9am; 10km: 9:15am; 5km: 9:30am Dirtopia Trail Centre 021 884 4752 www.dirtopia.co.za Run and climb on single tracks and jeep tracks through the neighbouring farms of the Simonsberg Conservancy, and up to the lapa on Klapmutskop. Take in the beautiful views, and have some fruit and a drink at the refreshment station.…

RISKY BUSINESS I’ve missed the last two Comrades due to illness, and problems with my ITB. How do I avoid injury? – CHRIS, Paternoster Whether through injury or illness, your body will break down if you either overtrain, or don’t allow for adequate recovery. In order to reduce your risk, don’t increase weekly mileage by more than 10%; and individual training sessions shouldn’t be longer than 30% of your total weekly volume. After your qualifying marathon, be sure to factor in extra recovery time to allow your body and immune system to heal. Listen to your body during peak training, and back off if you feel you’re overly tired and/or sore. Repeatedly broken down with the same injury? Then it’s time to consider your biomechanics. This means your running mechanics,…