Innholdsfortegnelse for December 2016 i Runner's World South Africa

THE INBOX WINNING LETTER ME TIME I hereby serve you, my family, with a notice of my intention to run races every Sunday. I regret having to inform you of this, as I know how much you dislike me making a noise when I try to find my shoes early on a Sunday morning. While it’s not my intention to disrupt your ‘family day’, owing to the fact I work very hard during the week – on my career, and cleaning up after you, doing homework, washing clothes, doing the dishes and preparing meals – I’m left with no choice but to go ahead with this plan. Now I know you might think this is selfish of me; but the truth of the matter is that this is actually a…

“If you stop in the ocean, you die. Our incentive to keep going is significantly higher. ” I used to race half marathons, until I broke my patella in a big-wave surfing accident 10 years ago. I decided to start running again after an eight-year layoff, but first I had to change my biomechanics to accommodate my injury. Now I can run up to eight kilometres before my knee feels too sore to continue. Running increases endurance. That’s useful for water-sports athletes, who don’t have the option of stopping at the side of the road and declaring, “I’m done!” If you stop in the ocean, you die. Our incentive to keep going is significantly higher. Running teaches us that our capabilities are so much bigger than we realise. Most people…

MINNESH KALIPRASAD Age: 40 Home Town: Durban Height: 1.74m Occupation: Project Controls Manager Time Required: 11 Months Then: 91.6kg Now: 70kg THE WAKE-UP It wasn’t the news I was diabetic that came as a shock to me – my mother and grandmother both suffer from the disease. It was the fact that following a healthy diet had done nothing to reduce my reliance on medication, or help to control the weight-gain associated with it. Within two years of being diagnosed, my doctor had prescribed a daily total of 16 tablets and five injections of insulin, and I piled on the kilograms. Clearly, diet wasn’t enough. THE SHAKE-UP I decided to start exercising; at least four times a week at first, gradually increasing to six once I felt my body could…

When the day is hot, you’ll run better by starting cool. Lowering your body temperature can improve performance by 3.7 per cent, according to a German study, worth a whopping 55 seconds in a 25:00 5-K. That’s why Olympians such as Deena Kastor and Meb Keflezighi take pre-race measures to chill out, literally – sitting in air-conditioned rooms, wearing ice vests. You can cool yourself from the inside out with this slushy, suggested by Chris Fischer, a chef who runs 5-Ks in the heat of summer. Blend together a handful of fresh stemmed strawberries, lemon slices (minus the rind), watermelon cubes, ice, and honey to taste, topped with a sprig of mint. Then, quickly – go for a run!…

Eritrea’s Zersenay Tadese (above) ran the fastest half marathon ever – 58.23 – and is a four-time world champion at the distance. He’s also the most efficient runner ever tested. In a 2008 study by Spanish researchers, the superstar consumed just 150 millilitres of oxygen per kilogram of bodyweight for every kilometre he ran – about 30 per cent less than a typical three-hour marathoner, and 20 per cent better than previous efficiency champs like 1972 Olympic Marathon winner Frank Shorter. Unlike VO2 max, which reflects the maximum amount of oxygen you can consume, ‘running economy’ is a measure of how much oxygen you are consuming (and therefore how much energy you’re burning) to maintain a pace. Using less oxygen is a big advantage in long races – you’re saving…

In October this year, 85-year-old Ed Whitlock ran a marathon in 3:56.38. He has been described as an extraordinary freak of nature. But it’s worth noting that Whitlock’s time has dropped significantly since he set the marathon world record in the 80-84 age category (3:15.54). Furthermore, when he was 73, Whitlock broke three hours! There are interesting lessons in Whitlock’s progression. He hasn’t so much bucked the trend of getting slower with age; rather, he’s held on to his ability better than the rest of us. YEARS RUNNING Whitlock was a good runner in his early twenties – one of the best in England. But once he finished university he stopped running completely, and took an almost-twenty-year break before he returned to running in his forties. That break, arguably, helped…

FORM FLAWS Willy says hip adduction – when the thigh moves inward from the hip mid-stride, causing a knock-kneed effect – is one of the most common sources of biomechanical-related knee pain. Overstriding is another. MUSCLE IMBALANCES This is intricately related to biomechanics, since muscle imbalances can cause poor biomechanics – and conversely, poor biomechanics can result in imbalanced muscle development. If you can’t do a single-leg squat without wobbling or having your knee dive in or out at a steep angle, you may have some glute or hip weaknesses that need attention, says Dr Keith Spain, a sports-medicine specialist at the Orthopaedic Group. GENETICS While the link between running injuries and genetics is still unclear, Spain says that arthritis has a genetic component. “If your parents had arthritis, you’re…

YOU’D BE CRAZY to run a marathon without drinking anything along the way, yet that was the status quo until the 1960s. “People thought that drinking cold beverages while running would give you a side stitch,” says 1968 Boston Marathon winner and Runner’s World Editor-at-Large Amby Burfoot. Eating on the run? Unthinkable. “The concept of sports nutrition didn’t exist as it does today,” says US sports nutrition manufacturer Bill Gamber, who became so famished during Ironmans in the ’80s that he would devour a whole barbecued chicken after crossing the finish line. Science has since helped runners understand the power of proper fuelling, and today, sports nutrition has become a multi-billion-rand industry. While runners turn to their favourite brands, the principles are the same: simple carbohydrates, electrolytes, caffeine, carb-to-protein ratio,…

THAI CARROT SOUP Carrots are packed with vitamin A for a healthy immune system. TOSS 450g peeled and chopped carrots, 1 seeded and quartered yellow pepper, 2 peeled shallots, and 4 peeled cloves garlic with 1 Tbsp. olive oil. ROAST at 200°C for 30 minutes. Allow to cool, then blend with 1 cup low-sodium vegetable broth, 1 tin light coconut milk, a 2.5cm piece peeled fresh ginger, 1 Tbsp. honey, juice of 1 lime, 2 tsp. curry powder, and a couple of pinches salt, until smooth. CHILL for at least 2 hours; serve with 1 tsp. chopped, unsalted roasted peanuts and 1 tsp. coriander. Makes 4 servings. LEMON-BLUEBERRY SOUP Blueberries supply key antioxidants for body AND brain health. SIMMER 4 cups fresh or frozen blueberries, 1 cup water, 2 Tbsp.…

However, you don’t need to avoid all sugars. The natural sugars found in fruit are less damaging to the skin, and fruits often contain the beneficial antioxidants needed to fight sun damage. So: step away from the biscuit tin, and head for the fruit bowl. your skin becomes less supple and more vulnerable to sun damage. A study in the British Journal of Dermatology found that the ageing effects of these AGEs increase rapidly after the age of 35. Several studies have also linked glucose to melanoma. glycation, sugars attach to proteins in your bloodstream, forming harmful new molecules called AGEs. These molecules damage the proteins that keep your skin firm, including collagen and elastin. As your collagen and elastin proteins are damaged, If you’re eating tosave your skin, you…

I M GRATEFUL I COULD TRUST IN HER WORK…” An Olympic gold medal and a world record – in the same race? It doesn’t get any bigger. And for South Africans, Wayde van Niekerk’s Rio Olympics performance will go down as one of our greatest-ever sporting achievements, after he broke Michael Johnson’s 17-year-old 400m world record on his way to victory. In the stands was Tannie Ans Botha, Van Niekerk’s 74-year-old coach, whose delighted face was broadcast across the world as the shy Van Niekerk became the toast of Rio. It was South Africa’s first sprinting gold for almost a century, and much of his success has been attributed to her mentorship. So unglamorous is Botha that as Van Niekerk celebrated, she attempted to get through the crowds to congratulate…

Roy Hein could be considered a modern-day Prince Charming, because he took a risk to perform a selfless act for the woman he loves. In our article The End And The Beginning (RW August 2016), writer Natasha Freeman describes how Tracy Todd dreamed of running the Comrades, but when a car accident rendered her quadriplegic, she lost her independence. Despite Hein having himself recovered from a crippling heart attack, he was so inspired by Todd’s fighting spirit (and her radiant smile) that he decided to run the world’s greatest footrace, the Comrades, for her. The pair first met on an online dating site, and connected instantly. They spoke honestly about what they loved, their achievements and their disappointments – until one day, Todd shared her biggest regret: that she hadn’t…

Peter Moses comes from an area where it’s seen as normal for young people to slip into a life of crime. The courage he had to talk candidly about his former life, and the new challenges he faced as a runner (‘Cinderella Man’, RW April 2016), changed our lives here at RW. Moses’ story has the power to grab a child from the Cape Flats by the shoulders, shake him or her wildly, and shout, ‘Even if you find yourself in a dark place, you can get out of it – provided you make the right choices!’ When he left gang life behind, Moses’ life spiralled into poverty, and he faced opposition from a community that knows no other way of living. Changing the course of his life was an…

Diaphragmatic-breathing exercises Practise these exercises from sports physio Jehan Yehia daily, at rest. The technique will transfer to your running. 01/ Place a hand on the base of your ribs and breathe in. Breathe deeply from the lower ribs upwards, expanding the lower ribs and abdomen. You should feel the base of your ribs and abdomen expanding, not the front of your chest. 02/ Lie on your back, knees bent, feet flat on the floor. Arch your lower back upwards, then flatten it into the floor, and then find a neutral position between the two. Take three deep breaths, feeling your lower ribs and abdomen expand, then ‘rest’ with three normal breaths. Repeat, this time holding each breath for a couple of seconds before exhaling. Inspiratory-muscle exercise Once you’ve mastered…

“Do whatever it takes to move away from he or she who has offended your ears…” I’VE HAD AN EARFUL! When did it become acceptable for runners to play music on a device without earbuds – for all to hear – during a race? – ZANELE, Randburg Races are a veritable circus, because they attract a wide variety of folk – from serious to casual, and from charitable souls wearing deep-sea diving suits, to exhibitionists in G-strings who ‘claim’ to be running for rhinos… my point is, what falls within the realms of ‘acceptability’ at these races is as broad as the lives of those taking part. You might pull up at a robot and be offended by a taxi driver’s Celine Dion album, which he has turned up so…

Can social media help my running? Yes – if you avoid comparing yourself to others. Instead, analyse what friends post. If someone shares a favourite interval routine or strength circuit, consider how it might boost your fitness. And if a friend gets hurt, their posts may clue you in to training mistakes you should avoid. – Lora Johnson is a running coach ( crazyrunninggirl.com ). Is it okay to bounce between 15 and 50 weekly kilometres? Avoid it if you can. Fluctuating this much puts your body on a distressing roller-coaster ride: One week you’re doing serious running – demanding a lot from your muscles, bones, and joints – and the next week you’re barely logging enough kays to stay fit. Stick to a tighter range, like 25…

LET’S GET THIS OUT OF THE WAY: running won’t ruin your knees, no matter what your smug, sedentary co-worker says. “There are three large studies that show long-term endurance running doesn’t seem to affect joint health,” says Dr Richard Willy, an assistant professor of physical therapy at East Carolina University in the US. In fact, runners may have healthier joints than their inactive counterparts, says Dr Max R. Paquette, an assistant professor of biomechanics at the University of Memphis. It’s well known that weight-bearing exercises such as running strengthen bone and muscle, and it’s believed that they might do the same for cartilage, the tissue that cushions joints. And strong muscles – built by running and strength-training (see page 40) – support joints so they are less vulnerable to injury.…

SHORTEN YOUR STRIDE “An increase in step rate of 5 to 10 per cent can reduce patellofemoral joint load by up to 20 per cent,” Willy says. Garmin’s foot pod or the MilestonePod can help you monitor your step rate. Willy says stride rates are highly individual, but it’s generally recommended to aim for 160 to 190 steps per minute. A word of warning: be careful not to accidentally change how your foot hits the ground. Shifting your foot-strike pattern can change the load on your Achilles tendon. CHECK YOUR MECHANICS Although Willy doesn’t want you to change your foot strike, he does suggest having your running form evaluated if you suffer from joint pain – or if you’re really serious about preventing it. A physical therapist who works with…

1809 Captain Barclay Allardyce, a long-distance trekker (precursor to today’s trail runners), told athletes to eat mainly meat (beef and mutton) and to avoid liquids as much as possible – except for liquor (if served cold) and beer (if home-brewed and unbottled) – during their events. 1902 Middle-distance runner E.C. Bredin deemed toast a better fuel than bread. 1950s Per coaches’ advice, Australian sprinter Shirley Strickland shunned soft foods and fluids the day before and on race day. After competition, she’d guzzle as much as four litres of water. 1985 Nathan Pritikin’s book Diet for Runners touted a high-carb diet (80 per cent of total kilojoules). Runners took that to mean carbs plus fat, like cake and ice cream. 2010 Energy drinks were advertised to have…

BEST Trail Shoes: ALTRA SUPERIOR 2.0 The Superior 2.0 is low-profile, flexible, and moulds to your foot – both on top and underneath – like a moccasin, allowing you to glide lightly over the trail. It also has excellent cushioning, which protects your feet from feeling beaten up. This year Altra added three millimetres of foam to the midsole, and gave this edition a more aggressive tread. They also reduced the weight by more than 30 grams – by using lighter foam, and putting fewer overlays on the upper – and yet it’s lost none of its flexibility. This malleability, combined with the wide forefoot and low heel, keeps you stable despite the soft feel underfoot. 258g FOOTWEAR BEST FOR... 5-K 01/ ADIDAS ADIZERO ADIOS 3 It was going to…

Stuart McConnachie is the technical director of the Ultra Trail Cape Town (UTCT) – a multi-distance event that was the brainchild of race director Nic Bornman. The race – which offers a range of distances: 35km, 65km and 100km – has changed trail runners’ mindsets about what is achievable. That’s what motivates McConnachie’s role within the trail-running community. He recognises it’s not the distance that matters, but the journey of growth – for some, racing 35km feels more like 100. “We dig to see others taking on new challenges, realising their abilities and discovering a passion for trail,” McConnachie says. The event has also contributed towards tourism: this year, 35% of participants will fly into Cape Town from over 40 countries, including the US, the UK, Australia and France. “UTCT…

“WORDS CANNOT DESCRIBE HOW WONDERFUL I FEEL RIGHT NOW...” Tshidi Laka (Run It Off Club, RW September 2016) is living proof that running, combined with a healthy diet, is one of the most effective ways to burn kilojoules and get fit. At 128kg, Laka didn’t like the way she looked or felt. Her weight-loss journey began with a simple desire to change her life. But that’s a decision that no-one can make for you – you must do it yourself, and it’s in that process that heroes are made. Laka started running – alone, and slowly at first – around a nearby soccer field. A dietician helped her to control her eating habits, by becoming mindful of what she was eating and when she was eating it. Her new diet…

“…performance is less important than simply being active, and part of a cool, new movement.” 8 WAYS TO BE A MILLENNIAL RUNNER 1. Share your runs on Instagram. 2. Long socks are back! 3. Load Snapchat. 4. String vests? No. 5. Start your own run crew. 6. Follow Kevin Hart on Twitter. 7. Enter one race a year. 8. Update your running playlist weekly on Apple Music. When our US edition of Runner’s World produced a series of covers to celebrate their 50th Anniversary – featuring comedian and actor Kevin Hart – it signalled the official arrival of a new running boom. At the time of writing this I’d just spent a week in New York together with the other editors of the 19 global editions of Runner’s World,…

“…it’s vital you stay in tune with your body…” I’m injured. What should I do? – DAVID, Sandton How you respond to treatment depends on your unique physiology, and the type and severity of your injury. That’s why what works for me won’t necessarily work for you. A wide variety of treatments achieve good results, and I wouldn’t say that any one of those is particularly better than the other. I go for a regular sports massage, and visit a chiropractor, a physiotherapist and a lynotherapist. These treatments, combined with mobility and strength training, help me to avoid injury. Maintaining a healthy body and preventing injuries is vital, because once you’re injured, it can take a very long time to treat, and it can set your training back considerably. I…

Get there There’s no easy way to get there from South Africa. The most direct routes are via most of the big European airport hubs, such as London, Paris or Frankfurt, and then on to Reykjavik. Run It’s easy to be self-sufficient, and there’s also no shortage of events. Check out hlaup.is for the calendar (in Icelandic), local Facebook community group Trail Running Iceland, and arcticrunning.is for tailored, guided running excursions. Eat There are great restaurants in Reykjavik, but options are limited in smaller towns. Excellent seafood. Self-catering is a good option for those on a budget. Sleep Infrastructure has lagged behind the boom in tourism, so there’s a shortage of big hotel chains, and sometimes even a shortage of beds in peak season. AirBnB is a useful alternative, as…

Life can get in the way of running at any time of the year, but holidays are especially challenging. Whether you’re hosting parties and visitors from out of town, or just attending get-togethers and travelling, a busy social calendar leaves less time for logging mileage. If you’re struggling, make your mantra ‘Something is better than nothing’, and try these tactics for keeping a routine intact. PLAN AHEAD If you look at your schedule, you can probably pinpoint windows during which you’re least likely to have other obligations usurp your running time. For many people, that’s first thing in the morning. If it’s before the sun rises, plan to run in a safe, well-lit area, or hit the treadmill. REFRAME Think of your run not as an item on your to-do…

 I’m training for a marathon, but I’m going on a skiing holiday in December and will miss some sessions. How can I minimise the impact? – LIAM, Muizenberg “…45 to 60 minutes, every second day…” Most people take time off during the festive period. For some runners that means plenty of free time; but others might be so busy, they struggle to fit in any training at all. Should you skip running for one or two weeks in favour of a relaxing holiday, I can assure you it will have little to no impact on your running fitness. Plumping for an active holiday –like a ski trip, say! – will further reduce your loss, by helping you to maintain leg strength and cardiovascular fitness. Planning a longer, three-to four-week trip?…

HIP, KNEE, ANKLE, FOOT ● Osteoarthritis The ‘wear-and-tear’ condition that occurs when cartilage breaks down over time. Blame genetics and biochemical responses (not necessarily running). HIP ● Bursitis This friction syndrome is caused by inflammation of the bursa – the small sac of fluid that lubricates the muscles and tendons that run around the hip joint. KNEE ● Patellofemoral pain (a.k.a. ‘runner’s knee’) Discomfort behind the kneecap (patella) caused by repetitive contact between the underside of your patella and your femur (thigh bone). ● Patellar tendinopathy Inflammation of the tendon that runs from the kneecap to the top of the tibia (one of two lower leg bones). The pain usually occurs at the bottom of the patella, especially when running downhill. ● Torn meniscus Cartilage on the inside and outside…

IN 1986 I wrote my first column for Runner’s World, covering sports drinks and hydration. Over the years, my columns have been based on the latest scientific research available. And while performance nutrition has undoubtedly changed – even flip-flopped – these are steadfast truths to keep in your fuel belt. THERE IS NO ‘MAGIC’ PLAN What you eat depends not just on factors such as gender, age, fitness, and genetics, but also on your training plan and goals. This means your recommended range of macronutrients (carbs, protein, fat) changes – which we now call periodised performance eating. Start with nutrition articles (like mine!), but tailor the advice to fit your body’s demands. WHAT TO DO Keep a log and take photos of your training diet during your low-mileage and higher-intensity…

You know the basics of sun protection: slather on a waterproof sunscreen well before you head out for your run; wear a hat and sunglasses; cover as much skin as you can stand; and ideally, run before 10am or after 4pm (when the sun is less intense). But runners – who are particularly susceptible to skin damage caused by sun exposure – need to do more to look after their skin. Skin cancer is among the most common forms of the disease. And an Austrian study found marathon runners have an increased risk for melanoma – the most dangerous form of skin cancer – thanks to a double whammy of increased sun exposure and suppressed immune function caused by high-intensity training. But all types of runners who enjoy summer…

In the 2001 Comrades Marathon, as Andrew Kelehe ran through Westville on his way to victory, the Colonel was shouting: “Fly with wings, Andrew, fly!” It was an emotional moment for Kelehe, after the death of his daughter just months before, and the Colonel – John Hamlett – had tears running down his face as he shouted encouragement from atop the press truck following the leaders. The running policeman went on to finish in 5:25, to become the first black South African to win the race since 1992. It’s Hamlett’s no-nonsense approach to coaching – and the position he once held as a colonel in the army – that earned him his nickname, and his reputation as a master tactician. For 33 years Hamlett has looked after a small group…

In 2016, Caroline Wöstmann and Charné Bosman produced one of the most dramatic moments in Comrades Marathon history. With a 15-minute lead going into the final 20km of the race, Wöstmann – the outright favourite, after her win in 2015 and double victory at the 2015 and 2016 Two Oceans Marathon – began to fall apart, as she paid the price for a too-fast early pace. At the time, Bosman had almost resigned herself to settling for second place, with a seemingly insurmountable gap to bridge between her and Wöstmann. But as Wöstmann began to cramp – walking often, and weaving across the road – the gap began to close dramatically. At one stage Wöstmann swerved into the path of a marshal’s motorbike; and with 12km to go, it seemed…

With a few insights about our foreign friends. TO CELEBRATE THE 50TH ANNIVERSARY OF THE FIRST-EVER ISSUE OF RW, WE CONDUCTED A SURVEY. THE RESULTS SHOWED THAT ALMOST HALF OF SOUTH AFRICAN RUNNERS LOG MORE THAN 30 KILOMETRES PER WEEK. BUT YOU PREFER TO RUN ALONE, ON A ROAD. YOU'RE UP FOR A LITTLE NIGHT-BEFORE-THE-RACE NOOKIE, BUT STAUNCHLY OPPOSED TO BIB-SWOPPING. TO COMPARE,WE ALSO POLLED THOUSANDS OF RUNNERS IN 24 OTHER COUNTRIES. GLOBALLY, 80 PER CENT OF YOU TRACK YOUR RUNS WITH GPS. THE CHINESE LOVE SOCIAL MEDIA - AND WHO KNEW ITALIANS WERE SO HARD-CORE? 70% use a running app 50% buy shoes at speciality running stores 27% say their favourite running movie is Forest Gump DEMOGRAPHIC DATA & PREFERENCES AT WHAT AGE DID YOU START RUNNING? 37…