Innholdsfortegnelse for April 2016 i Runner's World South Africa

THE INBOX WINNING LETTER FRESH START Ever since I was a boy, I’ve always loved to run, because of how it makes me feel: running gives me the freedom to look into the trees, hear the birds, and feel the sun and wind. That changed when I fell into a bad crowd at high school, and stopped doing sport. I became addicted to smoking and alcohol; and as a consequence, depression set in. So my parents sent me to go and live with my brother in Rustenburg, where I got a job working in the mines. In my spare time I started running again, around the neighbourhood. It was there I met Hetta Havenga, manager of Run Walk For Life, at a church fun run. I began to train with…

PETER MOSES LOOKED OUT OF PLACE at his first race. His body was an open book that told a thousand stories of his former life as a Cape Flats gang member: a misshapen nose, scars left by knife wounds, a skull with glass from broken bottles embedded in it, and missing front teeth. His tall, light physique had been ravaged by years of drug and alcohol abuse. Surrounded by all the other participants, decked out in what looked to him like space-age gear, the rags he had on made him stand out even more. Despite having trained for the race, he began to doubt he could finish at all. “Who are you trying to kid?” scoffed a voice inside his head. “You’re a failure: an unemployed, uneducated former gangbanger, struggling…

DEMITRI BAROUTSOS Age: 41 Home Town: Cape Town Height: 1.8m Occupation: Software architect Time Required: 9 months Then: 96kg Now: 83kg THE WAKE-UP I was out of breath and my lungs heaved like a steam train. It was Boxing Day in 2013, and my brother – who was already three months into a new fitness regime, and looked all the leaner, healthier and fitter for it – had agreed to go for a quick run with me around the neighbourhood. Until then, I’d never understood why people ran. To me, it looked painful and tiring. I’d dabbled in cross-country, and played basketball and hockey back in high school, but that was where my brief flirtation with exercise had ended. My brother and I ended up running two kilometres at most,…

“The only way you’ll know is to try it out.” Is minimalist running here to stay? – MIKE, Newlands When Born To Run was published, runners discarded their shoes, and shoe companies produced barefoot shoes. At the time, Dr Nic Tam was investigating how people ‘learn’ to run without shoes. I suspected barefoot and minimalist running was a fad; but I believed it would evolve into a sustainable niche – some runners would continue happily in minimalist shoes, and the majority would return to cushioned options. Five years on, and the commercial market for minimalism has shrunk – cushioned shoes have regained the ground they lost during that hyped-up period. The studies we started all those years ago explain the reasons why. Tam analysed a group of 51 runners who…

WE ALL KNOW THE GUY who mugs with his finisher’s medal on Instagram above the humble brag: “Signed up on a whim. Crushed it. #BeastMode.” What he opts not to share on social media is a shot of his grimacing face as he attempts to get out of bed the next morning. Beastly, indeed. Spontaneity and distance racing are an unhappy couple. To perform your best on race day, you need to think long-term. “I sit down with all my athletes and plan out their goals for the year, then we re-evaluate as the year goes on,” says running coach Jen Rulon. Even if you’re not trying to nail a time goal, plotting out peaks and valleys will help prevent burnout from racing too much – or rustiness from racing…

“If you get sand in your shoes, empty it out…” What’s the best gear for running in sand? – SANDY, Knysna There are many different types of sand densities – the trickiest of which is soft sand that offers little in the way of resistance, and saps your energy. My favourite way to run on the sand is barefoot – even when I’m racing. It feels tactile, and my feet are engaged in the running process more than ever. But if you don’t fancy running barefoot, wider shoes such as Altra and Vivo work best. Because the surface pressure is spread over a larger area, you’ll notice that your feet don’t sink into the sand as much. And gaiters wrapped around the ankles will help to keep sand out of…

The head part: you’ve got to be super-relaxed. You can’t fight it. It’s almost like swimming against the current. If you fight it, you’re going to get fatigued pretty quickly. You’ve just got to go with the flow, and try not to resist it. Stay relaxed, and accept that every now and again your foot is going to slide backwards, and you’re going to have to run an extra two steps to make up for the ground you’ve lost. You need to shorten your stride and kind of shuffle a bit more. To get more grip and contact area with the sand, it also helps to adjust the angle of your foot’s contact with the sand. You need to be more duck-footed, if you know what I mean.…

“We think you’re awesome, you think you’re awesome – even your family thinks you’re awesome!” IRRITABLE IRENE I run on rural roads in the Overberg. Sometimes people ask me for directions or local info. But I’m not in the mood to interact with tourists. Am I wrong to feel irritated? – IRENE, Kleinmond We run to get away from the emails, texts and tweets of the modern-day office. There’s nothing quite like the sound of your running shoes squelching in the mud, and birdsong. That is, until you’re interrupted by a sunburned out-of-towner: “Excuse me, where do I find X wine farm, or Y beach?” Yes, it’s a pain to have your run interrupted – especially since Google Maps means there’s actually no reason to bother the locals – but…

NAME Calvin Fisher AGE 37 PROFESSION Editor TopCar Magazine IT’S A BIT CHEEKY, I know, but there’s no reason not to have a bit of fun on a work trip, right? By ‘fun’, I mean running, and by ‘work trip’, I mean gallivanting from one exotic location to the next, all in the name of motoring journalism. I’m one of the lucky ones; the spoilt kids who get to test-drive the latest hot metal, and call it making a living. But while others are sleeping off their karaoke-infused hangovers, I’m running through the streets of Tokyo, Japan. Being a runner is like being in on a secret; privy to the truest nature of a place. Tokyo is massive and congested – and so very alive, teeming with commuters, against a…

Focus on the shoe. Breathe in, breathe out. Calmer? RW’s hyperkinetic art director Erin Benner was, after she fashioned this zen rock garden. “I was surprised how meditative it was,” she says. “It required all my focus. I couldn’t talk or think about anything else.” Meditation gurus say that mind-set – centred, and free of external distractions – helps runners calm their nerves, deal with doubt, and appreciate the journey. “In both anguish and jubilation, just one more mindful step is all there is,” says ultra-runner Tim Olson, who hosts running meditation retreats.…

A kilometre can be more than just 1 000 metres. For new runners, completing that first kilometre is a major achievement. More seasoned runners find that logging an extra kilometre or two per week builds stamina better than any other technique. And adding a kilometre’s worth of faster running to your weekly routine can help you run more efficiently, making every kay feel easier. Here’s how to get started and keep going. WORK UP TO A KILOMETRE Spend your first week of activity walking every other day, increasing to a one-kilometre walk. Next, introduce your body to running – walk half a kilometre, then insert a five-second jog into each minute. If you begin huffing and puffing, walk for a few minutes before adding short run segments back in. Repeat…

“Expect your heart rate to be five to 10bpm higher...” What’s the best way to run in the heat? – ANNE, Franschhoek Heat can negatively impact your performance as much as altitude. When we exercise, our working muscles generate heat, which the body needs to get rid of to protect itself. This is easy to do if the outside temperature is cooler than your body temperature; but when it’s hot or humid, it’s somewhat difficult. Our most effective strategy is to cool the skin when sweat evaporates. Fortunately, our bodies are amazing at adapting to stress, and as such the more time you spend running in hot conditions, the more efficient you’ll become at cooling down. In the short term, listen to your body and reduce the intensity and duration…

01/ NEW BALANCE SEAMLESS THREE-QUARTER TIGHTS R1 200 A strong, grainy fabric, used in varying degrees of thickness, manages to keep the (almost) seamless single piece of fabric in place, for a fit that integrates as naturally as any we’ve tested before. A very thick, ribbed waistband anchors the tights on the hips, and can be adjusted to sit just below the belly button. 02/ ASICS FUJITRAIL TIGHTS R1 200 A traditional design, with more pockets, panels, and storage than we’ve ever seen. Trail runners can pack gels, a smartphone, keys, or even thread a lightweight wind jacket through the five, thick, stretchy belt loops stitched to the waist band. A water-resistant panel on the shins is useful on the trails, where dew can drench your shoes and socks unexpectedly.…

Close to the southernmost tip of Africa, there’s a magical place; where a rugged, cliff-top path timelines through one of the world’s most diverse botanical kingdoms, the Garden Route National Park. The Otter Trail ranks as one of the finest wilderness and coastal walks on the planet. Hikers travel from far and wide to tramp its course for five leisurely days. But for two days a year, this magnificent route is closed to hikers. Instead, a phalanx of 440 runners line up to duel it out in this glorious natural arena. What usually takes hikers five days is condensed into less than five action-packed hours for trail runners. The marathon-distance trail morphs into a trial by fire for world champions and Olympians. Gunning for top honours are the likes of…

GAUTENG SUNDAY 17 APRIL The Birchwood Cross the Line Half Marathon Birchwood Hotel, 14 Viewpoint Road, Boksburg; 21.1km & 10km: 6:30am; 5km Fun Run: 7:30am Kate Wood 082 903 9722 / Carol Wallace 082 886 2898 birchwoodhalfmarathon.co.za The sixth Birchwood Half Marathon is set to be the best yet. Entries to arguably Gauteng’s fastest-growing marathon have been limited to 3 000 for both the 21.1km and 10km, and 500 for the 5km. T-shirts will be awarded to the first 1 500 finishers of the 21.1km and 10km, and medals to all finishers. After your race, kick back and relax on beautiful lawns, and enjoy entertainment, jumping castles, face painting and delicious meals.…

TRAIL RUNNING SATURDAY 23 APRIL Oorlogskloof Trail Run Oorlogskloof Nature Reserve, R27 (close to Nieuwoudtville); 42.2km (teams of 2 or solo) & 16km: 7am; 5km: 7:05am Ugene Nel 082 658 3078 quantumadventures.co.za On the edge of the plateau, there are incredible rock formations, rock-art sites, ravines and caves. A water point will replenish boulder hoppers participating in the shorter distances, while marathon runners can refill at natural springs. Your entry includes: camping for the whole weekend, reserve permits, refreshments and meals. Supporters will also be accommodated.…

Part of the reward of producing a magazine like Runner’s World is the feedback and stories we get from our readers that inspire us. Take, for instance, the story of Peter Moses (‘Cinderella Man’, p17), who a life of gangsterism to becoming a runner and father. Deputy editor Lisa Nevitt and photographer Nick Aldridge met up with him in Bonteheuwel, one of Cape Town’s toughest areas. Not only did Moses open up about his previous life as a hard-core street thug, driven by violence; he was incredibly honest about the challenges of his new life as a runner. His description of how he felt lining up for his first race is humbling for the many of us who have never known what it’s like to really suffer. “You’re a failure.…

“… prevent it from happening in the first place.” How do you avoid chafing? – HENK, Ballito A few years ago, I was preparing for a multi-stage race, and planned to do four days of long runs, back to back. On the first day, my skin got chafed, which meant the next three days were horrible. The pain was so unbearable I had to cut two of my runs short. Ultra-runner Michael Wardian once started the Ultra-Trail du Mont-Blanc® without wearing briefs under his running tights. By 70 kilometres, he’d chafed so badly that every time he ran past a puddle of water, he grabbed a handful of mud to rub on his nether regions. (Perhaps that’s why his sponsors, Squirrels Nut Butter, took an interest in him.) I’ve also…

“There’s this moment during a run when you realise you’re not forcing it. You’re just doing it.” Days before my first run, having completed all the required tasks (vaguely militaristic iPhone armband: purchased! Running magazine: earnestly perused! More expensive socks than strictly necessary: check!), I decided I’d better gather some wisdom. If running is a largely mental proposition, as everyone says, I figured my mind ought to be as thoroughly fortified as my feet. So I conducted anecdotal research. My questions were simple: what could I expect? What might make the first forays easier? What do runners wish they’d known before they began? I figured my runner friends would say stuff like, “It gets easier much faster than you think” or “There’s this company that makes great sports bras for…

IN A PERFECT WORLD, nothing would stand between you and your running. But life has a way of knocking you off track. A recent study found that more than one in 10 distance runners sustained an injury over a three-month period – and countless others fall away due to new babies, extra kilograms, or misplaced mojo. If your training has been on pause for more than a couple of weeks, you’ll need a measured and thoughtful approach to resume running. All triumphant returns have a few common characteristics, including a slow return and a mindset that doesn’t involve pining for lost fitness, says coach Lisah Hamilton, host of The Conscious Runner podcast. You’ll probably feel rusty at first, but muscle memory means that sensation won’t linger, says Ryan Warrenburg, a…

Amby Burfoot, 1968 Boston Marathon champion, RW contributor, and all-round running sage, once revealed the “absolute, no-doubt-in-the-world best running workout you can do”. Run 5 x 1km as hard as you can, with 400-metre recovery jogs – and then, when you’ve finished, get your coach to tell you to do another fast kilometre. From such workouts, he wrote, “You’ll learn forever that you’re capable of much more than you think. It’s the most powerful lesson you can possibly learn in running.” Burfoot’s workout uses deception as a way of tapping into your hidden reserves. You may think you’re cooked when you finish a hard workout, but scientists have shown repeatedly that people can actually maintain a similar pace for another few reps after completing a prescribed workout. And the benefits…

01/ SAKO 7 R395 Named after the sock’s creator, South African Sean Sakinofsky, the SAKO 7 is as authentic an option as you get in the world of breaking-the-mould sports gear. Technically speaking the sock is up to the task, with 39% COOLMAX for heat regulation; however, this option is more about the look. 02/ ADIDAS ANKLE RUNNING SOCKS R69 Made from 85% cotton, these socks feel softer than most, especially in the heel – but also in the toe, where a thicker, seamless toe box offers a plush zone of contact with the shoe. 03/ LORNA JANE SECRET SOCKS R159 Runners often buy disposable secret socks – and more often than not, they don’t work. Lorna Jane Secret Socks are a better option. Not only will they remain as…

Contrary to the outdated changing-room myth, the reason you hit your limits is not simply that lactic acid is scorching your muscles. Instead, each sensation you feel while running corresponds to a different mini-crisis in your body, and they combine to determine whether you can hold your pace. Last spring, scientists from around the world gathered in San Diego for a special conference to share the latest results in their search for the ultimate limits of endurance. They discussed hot new topics such as metabolites and mental fatigue, as well as the familiar foes of heat and hydration. Here is what their findings reveal about what’s behind the pain of pushing for a PB. “I can’t catch my breath!” CAUSE Oxygen deficit OCCURRENCE Shortly after starting to run ANTIDOTE A…

For the Gobi, I did some training in the Hout Bay sand dunes. On a Tuesday and a Thursday I would do some short repeats up and down the dunes. After one particular session, sitting there and getting my breath back, it struck me how much the dunes would change from one week to the next. I’d watch the wind blow a few grains of sand in front of me, and then when I returned the next week, the whole dune would’ve changed shape and moved. One grain of sand at a time leads to the whole dune shifting completely. This was the mantra I took to the Gobi Desert race. Being my first race, at times the whole thing felt completely overwhelming. Two weeks into my training there, I…

“When Marc Lauenstein and Kane Reilly came through Oakhurst at halfway, they were on target to run 4:15. In order to achieve sub-four, Lauenstein would have to make up a lot of time. But at Bloukrans, only two hours and 53 minutes into the race, I heard the marshal shout, ‘Go, go, go!’ as Lauenstein tore through. My heart nearly stopped. How is that even possible? I wondered in disbelief. That’s when I knew my money wasn’t safe!” – race organiser Mark Collins Like seeing the Loch Ness Monster Andre Gie is a former winner of the Otter, and a technically gifted runner. He’s one of a small handful of people capable of keeping up with the likes of Marc Lauenstein over sections of the Otter. Gie was tasked with…

“I decided against a visit to the doctor, because if he’d put my leg in a plaster cast, I wouldn’t have been able to carry on training.” Three things in life are certain: death, taxes and running injuries. The only way to avoid death is to transform into a flesh-eating zombie or a blood-sucking vampire. And unless you’re willing to take up residence in South America, or hide away in Robert Mugabe’s Swiss bank account, taxes are bound to catch up with you. Less of a dead cert, and more a woeful surprise, is the running injury. “Surely it’s avoidable,” I hear you gasp. But despite gobbling every morsel of advice ever written about how to avoid injury, there isn’t a runner – dead or alive, tax payer or dodger…