Innholdsfortegnelse for March 2016 i Runner's World South Africa

THE INBOX WINNING LETTER KEEP IT REAL The cover image (RW Dec 2015) of Caroline Wöstmann is the most natural you’ve featured in a long time. Perfect, beautiful bodies – which in reality, around 90% of real runners will never have – usually adorn the covers of Runner’s World. I know a number of runners who’ve looked at your covers and thought, ‘I’ll never look like that, so why bother starting?’ Older runners, especially, can neither wear the super-slick running gear, nor relate to the fancy gadgets. It’d be nice if every once in a while, Runner’s World acknowledged those who like to wear old race T-shirts and see running as a wonderful way to socialise. –SHARON KOTZE, KWAZULU-NATAL THINKING OF YOU What I would give to be able to…

NAME: OWEN MIDDLETONAGE: 41OCCUPATION: EVENTS ORGANISER When adventure enthusiast Owen Middleton noticed that beginners found trail-running events either too long or too difficult, it bothered him. To rectify the situation, he set up the Wildrunner events company; and in 2008, he hosted his first event. That was then. Nowadays, Wildrunner is regarded as the premier trail-running events company in South Africa, proud host of 34 trail runs nationally, including five annual Trail Series ®  and other much-loved events. “Because we’ve introduced a majority of runners to the sport, we’ve grown a community.” My parents are adventurous. My dad, in particular, was an active orienteer. He encouraged me to do my first eight-day trail (the original 110-kilometre Outeniqua Hiking Trail) when I was 10. I think the love he instilled…

SYDNEY CARSTENS Age: 56 Home Town: Durbanville Height: 1.82m Occupation: Medical doctor and senior lecturer, Faculty of Medicine and Health Sciences, Stellenbosch University Time Required: 14 months Then: 116kg Now: 82kg THE WAKE-UP I’d dabbled in the odd half marathon, but I would hardly say I took long-distance running seriously. I’d had a 10-a-day smoking habit for 35 years, and by the time I was 52 I weighed 116 kilograms. One day I was tying my shoelaces and realised this minor task had rendered me breathless. THE SHAKE-UP At that stage I couldn’t run, because my knees protested. So I started walking, three times a week, and eventually I could finish a two-and-a-half-hour walk at the weekend. I cut out stodgy foods – like bread, pasta and pizza – from…

If you’re a runner, there’s one more certainty in your life beyond death and taxes: occasional bouts of low motivation. It’s normal to feel like bailing from a run once in a while. Maybe you’re tired, or it’s raining, or you’d rather watch TV. However, if you fight the urge to loaf, you’ll reap many mental and physical benefits. Employ any of these tactics when you don’t feel like lacing up – you’ll be glad you did. CHANGE YOUR SURROUNDINGS Even a small tweak – like running a familiar route in reverse – can make a run more interesting. If another run through your neighbourhood doesn’t excite you, try a new park or trail. Even better, arrange to meet a friend there – you can’t bail if someone’s waiting for…

How can I prepare for a hilly race? There are many benefits to running by effort, but during a hilly race, the value is in having a strategy that allows you to efficiently manage your energy, no matter what the grade of the hill, the temperature, the wind, or any other variable. You can either practise by running easy up hills similar to the ones you’ll encounter on race day, and using gravity to help you run quickly down them – or you can build fitness, strength, and stamina by running hard going up, and going easy on the downhill to recover. – Jenny Hadfield is a running coach, and author of Marathoning for Mortals and Running for Mortals. Is it necessary to rotate running shoes? I don’t see any…

GARMIN FORERUNNER 230 R4 999 When it comes to affordable, built-in GPS watches, Garmin still leads the pack. The 230 includes ANT+ functionality, which also links to the heart-rate monitor (attached to a chest strap). The battery lasts for 16 hours of activity, or five weeks with simple watch functionality. It tracks pace, distance, time and steps, and reminds you to stay active. The display screen is livened up by a variety of colours. But it isn’t touch-screen compatible – even though it looks very ‘swipeable’. BEST FOR: low-cost built-in GPS. APPLE SPORT WATCH R7 399 (42MM) Once you’ve got used to how it works, you can expect great results and an all-new experience. Designed to motivate, the watch has Apple’s unique, user-friendly operating system, which proves to be a…

“…stock up on the exact same pair that works for you now.” Will the price of shoes spiral out of control, along with our local currency? – ALISON, Dundee The short answer: the price of shoes – your main, and most essential, piece of running gear – is definitely going to increase. But the bigger question to ask is when, and by how much? We asked running brands in South Africa for insight into the situation, and they all arrived at the same answer. In the short term, at least for the first six months, prices are likely to stay the same. They will increase as usual; so don’t expect a drastic, large shift outside of expected season-on-season inflation. Since this time last year, the rand has depreciated by 37%,…

01/ Park The Ego Your ego is your biggest barrier to harnessing the power of Black Box Thinking. Don’t let it prevent you embracing and learning from failure. 02/ See The Big Picture But don’t get so caught up amending one specific area that you neglect other factors. Be strategic. 03/ Learn From Others, Too If you’re open to it, the social dynamic of a running group allows you to learn from others’ setbacks as well as your own. 04/ Use ‘FAILURE’ Don’t bracket mistakes by severity. Missing a split target by a few seconds is as much a key learning opportunity as assessing a mid-race withdrawal. 05/ Embrace Data As a runner, you’re privileged to have potential access to huge amounts of extremely precise data. Embrace it and the…

Clocking kilometres may be a perfect prescription for your grey matter, but putting your mind through a tough workout beforehand won’t help your run. A study published in Medicine & Science in Sports & Exercise found that when participants were asked to perform a challenging mental test designed to induce mental fatigue before a run, they selected slower, lower-intensity paces and their ratings of perceived exertion were significantly higher, compared with those who watched a documentary that was not mentally taxing. If you have a hard session coming up, it may be an idea to go easy on the pre-run quantum physics. Bottling up your emotions could also be bad news for your running performance. In another study, when volunteers were asked to hide their emotions while being shown a…

ARRIVE EARLY You’ve qualified with an awesome time. Why let all that hard work go to waste by starting at the back of the field, and squandering all hope of a new PB? Leave plenty of time to find the correct seeding batch, warns Murphy. BELIEVE IN YOURSELF “It is possible, and you can achieve it,” advises Maregele. AT THE SAME TIME, BE REALISTIC! While it may be tempting to find a fast group and try to see if you can hang on, this may not be your best move. “Your body won’t perform miracles on the day, just because you ask it to,” Rondganger reasons. “Work out your pacing strategy, based on your ability, and stick to it.” BE THE TORTOISE ...at least for the first three kilometres of…

by Andrew Bosch, Associate Professor, Exercise Science and Sports Medicine, University of Cape Town at SSISA This pacing strategy has worked well for the many runners I have applied it to. Here’s how to do it. DECIDE ON A REALISTIC FINISHING TIME This can be based on a recent standard marathon time. Multiply your marathon time by 1.437: this will give you a very good approximation of your Oceans time. For example, if you’ve done a four-hour marathon, you can expect to finish Oceans in approximately five hours and 45 minutes. THE RIGHT SPEED The next step is to average your running speed over the course. To do this, convert your Oceans goal time into minutes. In this example, it would be 345 minutes. Now, divide that by the race…

KWAZULU-NATAL SUNDAY 13 MARCH Umgeni Water Marathon Midmar Dam Resort, Howick; 42.2km & 32km: 6am; 15km Run/Walk: 6:15am Collegians Race Office 082 750 0822 collegiansharriers.co.za The marathon, which will be run for the 19th time this year, is one of the fastest in the province. Two out-and-back loops run in opposite directions, on tar and gravel roads along the scenic edges of the Midmar Dam. Pre-enter online to receive a free T-shirt. Entries will close on 1 March, after which time there will be no late entries.…

“Even if we dare to place one foot on a zebra crossing, a monster truck will continue to bear down on us…” The great road-user food chain has a pecking order; and the sooner we runners get to grips with it, the better our chances of survival will be. But there’s a way of outsmarting those at the top. First, a home truth: we’re close to the bottom. While it’s true we’re above pedestrians, street vendors, and little old ladies with Zimmer frames, we’re below cyclists – and even further below motorists, who are at the top of the food chain. You see, size matters. Not only do motorists behave as though they own the road – they have the metal muscle to prove it. As a result, runners have…

“A not-so-subtle elbow jab to the ribs will give Pete a taste of how it feels.” PESKY PETE There’s a guy called Pete in our running club who likes to get up close and personal, but he also can’t seem to run in a straight line. As a result, he’s constantly elbowing us. And I have a bad knee as it is. How can we give him a hint to back off? – WARREN, Bloemfontein Some people just don’t get the concept of personal space, whether while queuing at the bank or selecting a urinal in the gents’ loo. Either Pete genuinely thinks he’s keeping up with the pack and holding his line, or he knows exactly what he’s doing – and does it anyway. If you’re the only one…

“That’s the real hell of running – it rewards patience; it chews up and spits out anyone hoping for instant gratification.” I’m 10 years old, out on the school track during afternoon break time. Across the playground, a friend is starting up a game of soccer. I decide to join in (I’m awesome at soccer), and this is how I get to the goal: I run. I’m a kid, so my body still does what I tell it to – I assume this is how it’ll be forever – and my gait is serene, my legs fleet and sure. This moment is so vivid in my mind that the balls of my feet sting with each remembered strike against the concrete. I suppose that memory remains so clear because it’s…

NAME Patrick Leclezio AGE 42 PROFESSION Head of Product Development THE DARJEELING REGION of West Bengal straddles the Nepalese border in Northern India. It is home to some of the most spectacular but arduous terrain imaginable, and elevations reach an oxygen-scarce altitude of almost 3 700 metres. I may not be ultra-running fit, but I am fit – and yet at this height above sea level, even a light, uphill stroll gives me pause for thought. Then there are the elements. While covering the Himalayan 100-Mile Stage Race, we experienced rain, hail and bitter cold. Participating in this gruelling five-day event is considered an adventure sport. Race director (and founder) CS Pandey even goes as far as to call it a ‘calculated risk’. But running has a way of bringing…

A BREAKTHROUGH IN RUNNING, by definition, is an instance of achieving success in a particular run or race. You’ve already begun to set yourself up for faster runs by investing a year in developing your base. Here’s how to have a breakthrough year (without getting hurt). SET LONG-TERM GOALS Rather than putting all your eggs into one basket (or race), plan several race opportunities to allow yourself to build up speed, strength, pacing skills, and overall experience. You might break your year down into two core seasons. March to May is for training, then from June to August scatter a few shorter races (5-Ks and 10-Ks) and one half marathon near the end. Then, take September to recover before starting to train again, from October to November. Again, you might…

There’s been lots of interest recently in heat acclimation, the physiological adjustments your body makes in response to repeated exercise in hot conditions – for a couple of reasons. One is that we’re learning more about the factors (like temporary dehydration or even saunas) that may accelerate the process; the other is the mounting evidence that heat acclimation can actually make you faster, even in moderate (not just hot) conditions, like a version of altitude training. A recent review of the topic, published by Julien Périard of Aspetar Hospital in Qatar and his colleagues in the Scandinavian Journal of Medicine and Science in Sports, has some interesting details. GO LONG One of the recurrent questions about heat adaptation is how long it takes. Researchers have found that as few as…

“…to reach your potential, first focus on your 5-K, 10-K and half-marathon PB.” There are quite a few marathons coming up. Is it a good idea to do all of them? – CHRISTIAN, Citrusdal South Africa’s many marathons are a by-product of our obsession with Comrades. To participate in the 89-kilometre ultra, you first have to run a qualifying marathon, and many participants use marathons as training runs in the lead-up. But the short answer to your question is ‘no’. The marathon – even if it’s intended as a training run – takes a lot out of your body. Rather pick one (as opposed to many) that suits your strengths, and do the best you can. Most marathons also offer a 10-K or half-marathon option – as part of your…

RICH IN protein, fibre, and healthy fats, almonds may help reduce your risk of death from heart disease, diabetes, and cancer. Chef Daniel Humm snacks on the nut throughout the day to stay energised while managing his restaurants, Eleven Madison Park and The NoMad. “Almonds can be used in sweet and savoury dishes very easily,” he says. The Swiss-born chef has a marathon PB of 2:51. For more, see elevenmadisonpark.com. – YISHANE LEE GRANOLA BARS ½ cup rolled oats 1 cup raw almonds ½ cup unsweetened flaked coconut ½ cup pumpkin seeds ¼ cup sesame seeds ½ cup mini chocolate chips ¼ cup ground flaxseed 2 Tbsp. chia seeds 2/3 cup almond butter ½ cup agave syrup/ honey Heat oven to 180°C. Spread oats, almonds, coconut, pumpkin seeds, and sesame…

Under Armour Gemini 2 Speedform R2 299 • 275g underarmour.co.za The newest shoe brand on the South African market is Under Armour, and our testers’ pick of the bunch is the Gemini 2: a versatile shoe with a minimalist upper and cushioned sole, which is suitable both for medium to long distances, and for zippy shorter runs. INNER HEEL The TPU heel cup provides standard support, but the stretchy, thin, elastic mesh that it adheres to surrounds the ankle with a little cushioning, which fits perfectly to the contour, and includes silicone bands to reinforce the grip and fasten down the heel of the foot securely. FOOT BED A one-piece inner lining is sewn into the foot bed, for the most snug and seamless fit we’ve ever felt in a…

“I LOST MY MIND. I genuinely thought something was physically wrong with me, because it felt like someone had switched off the oxygen, and I had to fight for one more breath. It was like I was inside a snow globe that was being shaken violently.” " I saw everyone else dealing with life, and wondered why I was so fad at it." It was 4am on a Tuesday morning when 29-year-old Sina Berrada suffered her first panic attack – and the reality of being clinically depressed sank in. As a result of frequent panic attacks, Berrada was getting only two to three hours sleep a night, and would arrive at work exhausted. She would feel woozy for the rest of the day. The panic attacks were a massive shock…

Get Race-Ready The Expert: KATHLEEN MCQUAIDE Sports Scientist, coach to novice runners, Strategic Manager at Sports Science Institute of South Africa (SSISA), multiple race finisher The first and most obvious consideration is how your training has progressed so far. By now, hopefully, you’ve completed a long run of at least 17 or 18km, over hilly terrain. Perhaps you are about to do such a run – but it’s unwise to do your final long run any closer than two weeks before the race. If you’ve followed a solid training regime, you should have a sense of confidence at the start line. This is similar to the feeling just before writing an exam, when you’re a bit of a nervous wreck, but at the same time you’re quietly confident that you’ve…

“There’s something that happens when we run… it’s almost primal.” Running is a mind game. As much as we move our feet, expand our lungs and get our pores to sweat, a lot of the challenge sits between our ears. I’m in awe of some of the amazing running achievements I’ve seen over the years. – from the elites who glide along at sub-3 min/km, to athletes with disabilities who run marathons against the odds, to overweight people who transform their lives through sheer willpower. More than any other sport, running seems to bring out the hero in everyone. Perhaps it’s because we were born to do it. Our bodies are designed for running, and running longer distances in particular. There’s something that happens when we run… it’s almost primal.…

“...I do listen to some golden oldies.” Coffee or chocolate? Burger or bunless burger? Tights or shorts? Classics or rock? – MARK, Colchester I went on a detox a couple of months ago, and it wasn’t quite the same waking up in the morning without a cup of coffee. I can’t resist chocolate, either. Vanessa has to hide it away in our house. At restaurants, I rarely plump for a bunless burger, although I try to eat only one half of the bread – so I guess you could call it a half-bun burger. But at home, a bunless burger with salad makes for a healthy dinner. When I first started running I often wore tights, but nowadays I prefer shorts. They feel less restrictive, there’s more airflow, and generally…

RUNNER BY THE NUMBERS SUMMER BY THE NUMBERS Summer offers plenty of light for running. But the hottest time of the year can also be dangerous if you don’t take adequate precaution. Heatstroke, dehydration and bonking are just some of summer’s adverse affects. Here are some helpful stats that’ll help you enjoy your run, without succumbing to the heat. – ANDRÉ VALENTINE 60% The average dip in performance, suffered by runners who lose 2% body weight through sweat. 1:30 – 2 MINUTES The amount of time you should slow your pace by – relative to your 5-K pace – during long runs of 21 kilometres or more. SIX PM BEST TIME TO RUN IF YOU WANT TO AVOID HIGH POLLEN LEVELS. 5-10 MINUTES Add over a two-week period, as you…

OBVIOUSLY, runners’ goals have always focused on running – and for five decades, Runner’s World has been there to help. As far back as 1969, three years after the magazine (then called Distance Running News) was launched by our parent company Rodale in the US, it featured advice for how to start the year off right. By January 2002, that advice had become our annual ‘New Year, New You!’ section. But why wait for next January? Goal-setting’s always relevant – so here’s some dubious, prescient, or otherwise memorable advice from RW international issues past. 1960s In January 1969, Ted Corbitt wrote ‘Training Suggestions to Improve Your Running’, picking the brain of running coach Bob Campbell. Most tips could be recycled as goals today. But some – like ‘Be able to…

“… it doesn’t really pay to group all physiotherapists together…” I’m injured. Who should I see? – GREG, Irene Each medical expert has a subtly different training background, which will colour his or her approach to your injury. Some deal with specific types of injuries; others are generalists. While one expert will specialise in the first phase of your injury, you’d be better off seeing another about rehab. There’s considerable overlap – so, for example, it doesn’t really pay to group all physiotherapists together. That’s why, instead of telling you to visit X and not Y, it’s better to give some guiding principles about what you need to look for. First and foremost, you need a diagnosis. In general, a sports physician is the best person for the job, and…

CONGRATULATIONS! Yes, deciding to train for a marathon is the easiest part – but the challenges of marathon training can easily be managed, one step at time. STEP 1: CHOOSE A MARATHON Every runner is unique. Some folk prefer to run with a home advantage. When you run a marathon close to home, you don’t have to worry about new foods, flights, time-zone differences or jet lag, and you can line the streets with your family and friends. If you’re looking for an adventure and you’re not as worried about performance, you can select a destination marathon. If you go that route, consider the demands of the course. Choose a race that resembles where you’ll be training in terms of elevation and elements. (For example, if you live on the…

FOR MANY RUNNERS, a meal isn’t complete without something sweet. But most of us consume way more added sugar than is good for us – between 22 and 30 teaspoons daily (recent guidelines set the healthy limit at just 12). When consumed in excess, added sugars are associated with weight gain, which increases risk for diabetes, heart disease, and other diseases. Trade in high-sugar summer treats for fruit-based options that satisfy your sweet tooth and pack performance-boosting nutrients. ZESTY THAI FRUIT SALAD This juicy treat has less than a teaspoon of added sugar per serving, and is loaded with beta-carotene. Top with yoghurt if desired. ¼ cup light coconut milk Juice and zest of 1 lime2 teaspoons dark honey1 teaspoon sriracha/chillisauce (optional)1 cup diced pawpaw1 cup diced mango2 cups diced…

WHAT IS IT? Training the mind to focus on the present. Often utilising breathing exercises, awareness practices, contemplations, and visualisation techniques, meditation allows the mind and body to more directly communicate for improved exercise performance and body awareness, which can reduce injury risk. Dr John Campbell, assistant professor of religious studies at the University of Virginia, US, and a meditation expert, explains how meditation can help your running. How It Started Meditation is an ancient practice. But in 2012 Sakyong Mipham, a nine-time marathoner, popularised the meditation-and-running movement with his book Running with the Mind of Meditation. He found that synchronsing his mind and body improved his enjoyment of the sport. Fan Club Marathon legend Frank Shorter, and Western States record-holder Timothy Olson. HA-HA “It feels good. Like when you…

01/ FOOT RUBZ R170 The third ball we’ve tested that stimulates blood circulation and acupressure points under the foot. It has the largest studs yet, and the exaggerated nodules immediately leave their mark when rolled between the sole of the foot and the ground – a great way to get the blood flowing before a run. Sportsmans Warehouse 02/ SPOT GEN3 R2 880 If you’ve taken your adventure running to the next level, or even if you’re planning on tackling a tricky section on a local mountain trail, it’s no good relying on a phone or watch to keep track of your movements, and help you notify loved ones of your whereabouts. The SPOT GEN3 lets family and friends know you’re okay, and sends emergency services your GPS location, with…

There’s plenty of literature on the effects of aerobic training on brain health. There’s far less on strength training – but research suggests that it too may benefit cognitive function. Research from the University of Montreal and the University of Poitiers, France, found aerobic and strength training help the brain through two distinct and independent chemical mechanisms, both of which have a positive effect on neuron growth and survival. In the case of strength training, the improvement is due to increased levels of insulin-like growth factor 1 (IGF-1). So the weights room in the gym may not be entirely full of narcissistic meatheads, after all.…

GET WITH THE PROGRAMME “Your training week should include hills, speedwork, and a long run,” says Steenkamp. “Consult an expert running coach for advice.” TAPER, TAPER, TAPER “Ease up at least two weeks before race day,” advises De Monk. PLAN YOUR PACE Murphy advises putting together a kilometre-by-kilometre plan that takes into account the terrain, weather conditions, your ability, and your end goal. And make sure you’re familiar with all the challenging parts, adds Steenkamp. THEN, PLAN IT AGAIN Going through a bad patch? “Take a walk break earlier than planned, and try to make up for it later on,” says Murphy. Still not feeling it? Steenkamp says experienced athletes will know when to push for a PB or readjust their goals. That’s why it’s important to have a plan…

ESTABLISH A ROUTINE Try to go to bed and wake up at the same time each day – even on weekends. Your body responds well to routine, and this will make falling asleep and waking up much easier. LIMIT CAFFEINE INTAKE TO THE MORNING This gives you the best chance of feeling sleepy at a reasonable hour at night. TRY NOT TO EXERCISE OR EAT TOO LATE IN THE EVENINGS Both of these are stimulating activities, and will delay your desire to sleep early. EXERCISE IN THE MORNING This is actually a great way to kick your body into gear for the day. There may also be a benefit to training in the early mornings, if that’s the time of day you’ll be racing. LIMIT ALCOHOL INTAKE While it may…

GAUTENG SATURDAY 5 MARCH Medihelp Sunrise Monster, Mini and Baby Monster Harlequin Club, Totius Street, Groenkloof, Pretoria; Sunrise Monster (32km): 6:03am; Mini Monster (10km): 6:30am; Baby Monster (5km Fun Run): 6:40am Geoff Hesse 082 896 4377 / Piet Ackermann 082 337 6909 Running this hilly 32-kilometre race, which begins at sunrise, is the ideal way to transition from half- to full-marathon distance. Race sponsors Medihelp encourage runners to partcipate in their ‘go green’ initiative by wearing green; prizes will be awarded to the best-dressed green monster.…