Innholdsfortegnelse for July 2016 i Runner's World South Africa

LEGO ARTIST AGE: 42 FROM: NEW YORK CITY & LOS ANGELES My parents were runners, so I assumed everyone ran. They had me on the track from a young age, probably shortly after I got my first Lego set at age 5. The fact that we lived just outside Eugene, Oregon, was a bonus. I remember being eight or nine years old and meeting Alberto Salazar. It was right after one of his New York City Marathon wins in the early ’80s. I asked to take a picture with him, and I got the photo blown up to put on my bedroom wall, framed. In high school I ran cross country and track. I loved the 200- and 400-metre distances. They were just long enough for me to stride out…

VICKY ROOS Age: 33 Home Town: Knysna Height: 1.77m Occupation: Accounts manager for an orthopaedic surgeon Time Required: 8 months Then: 96kg Now: 66kg THE WAKE-UP My weight ballooned when I fell pregnant; the extra 20 kilograms I’d put on left me feeling sluggish, and I didn’t like the way I looked. My husband Marsel, who is a triathlete, told me that if I truly wanted to lose weight, I should take up running. THE SHAKE-UP I started to run for just 20 minutes a day, and changed my eating habits. But when you’re heavy it hurts to run; my lungs felt like they were on fire, and my knees ached. At first I was sceptical of Marsel’s claims. It was only when I began to see changes in my…

RACE-DAY INJURIES You may reach the starting line, but not the finish – Gabbett’s research found undertrained athletes were more likely to get hurt during competition. MID-RUN FIZZLES If you attempt a faster-than-usual pace, you probably won’t have developed the fast-twitch muscles and the anaerobic capacity required to hold it. UNTAPPED POTENTIAL Without the fitness and mental toughness that come with a higher training load, your race results may convince you that achievable goals are out of reach.…

Most training plans suggest mixing runs of various lengths and speeds, with a shift in focus – from endurance to speed, typically – as you get closer to a goal race. This approach, ‘periodisation’, is the subject of an ongoing study by Stephen Seiler, a researcher at the University of Agder in Norway and the Norwegian Olympic Federation. Last summer, he presented initial results comparing three different styles of periodisation for endurance athletes. ENDURANCE TO SPEED The best results in Seiler’s study, albeit by a narrow margin, came from the traditional endurance-to-speed periodisation. The cyclists in the study started by mixing long workouts (4 x 16.00) into their training; then four weeks of medium workouts (4 x 8.00); then four weeks of shorter, faster workouts (4 x 4.00). They were…

THE EXERCISES YOU MAY rely on to work your glutes – squats, deadlifts, lunges – target the big, meaty part of your buttocks known as the gluteus maximus. But that routine neglects the gluteus medius, the smaller muscle that runs along the side of your rear and keeps your pelvis steady when you run. A weak or inactive medius can cause instability down your leg. To prevent that, do this activation-and-strength routine from Erika Mundinger, a physical therapist, once or twice a week before an easy run. – LAUREN BEDOSKY REVERSE CROSSOVER LUNGE Stand on a smooth surface with a small towel under your left foot. Keeping your weight on your right leg, slide your left foot behind and around your right leg until you end in a lunge. Push…

What’s the best way to dress for wet-weather running? – SARAH, Blouberg Your running wardrobe should be flexible enough to have you covered in all weather conditions. Wicking apparel is a rainy-day must-have, because it pulls moisture away from your skin, preventing chafing and blisters. Tighter tops and bottoms are also less likely to chafe. A word of warning, though: light-coloured bras, tops and tights become see-through when wet, so it’s best you stick to darker colours in the rain (for jacket options, turn to page 45). Wearing a hat or visor with a brim will help keep the rain out of your eyes. For extra warmth on cold (under 10°C), rainy days, consider adding a light beanie or headband. In driving rain, wearing a pair of light-tinted or clear…

My legs feel heavy. An energy drink sloshes in my stomach. The dense clouds of the early morning have burned off, and the sun beats down on the field, three-plus hours into a marathon. On a shade-free stretch of freeway around me, men and women alike shed their shirts as the temperature rises into the low 20s. I’m wearing a cool-enough singlet, except over it I have on a thick polyester hot dog costume, with a hood that envelops my head and a bun that reaches down past my knees. Beneath the costume, perspiration beads on my body. My running buddy, Chris, hands me a cup of water. I take a sip and dump the rest over my head. It bounces off my casing and down my bun. “Well, at…

DISTANCE ICONS: FIND EVENTS WITH YOUR FAVOURITE DISTANCES QUICKLY, USING THE FOLLOWING KEY: GAUTENG SATURDAY 16 JULY AfriForum Springbok Vasbyt Voortrekker Monument Piekniek Terrein, Pretoria; 25km & 10km: 7:20am (only after the plane has gone over); 5km Fun Run: 7:30am Leon Bezuidenhout 071 405 5588 tekkieraces.co.za The 2016 race falls on the centenary of the battle of Delville Wood, and commemorates the South Africans who fought in the First World War. A piper plays Flowers of the Forest, and a trumpeter plays The Last Post, followed by a minute’s silence. Then a Harvard flies over the starting line, and a 17th-century naval cannon is fired to start the race. Medals are awarded by military veterans. SATURDAY 2 JULY Race 4 Friendship Jakaranda Shopping Centre, corner of…

“…a whiff akin to that of Labyrinth’s Bog of Eternal Stench…” PIPE DOWN, PETE! I like to light up a cigar at kilometre 20 of my half marathons, and smoke as I finish. Sometimes people yell at me. I’ve never read a policy against this. Don’t I have a right? – PETE, Bloemfontein Technically, you’re ‘outside’ when you run, which means you’re probably within your rights to light up a fat cigar. But even so, I side with the opposition. As a smoker – or in your case, a cigar connoisseur – you must be aware that many people are downright disgusted by your plumes. Such are the times we live in. You know all those signs you see in airports and on planes – a big, fat red stripe…

“…you’ll want to encourage healing…” Ice. What’s your opinion? – KARL, Umhlanga Icing in the first 24 to 36 hours after your injury has occurred reduces the immediate effects of damage to an injured joint or muscle, and helps you to manage pain. It does this by helping your blood cells to clean out damaged tissue constructively, so that it can be repaired. But at some point you’ll want to encourage healing; and that’s when icing becomes bad. The current consensus is that you shouldn’t ice an injury between 48 and 72 hours after it has happened. At this stage, apply heat to promote blood flow. The other application of cold treatment is in recovery. The theory is that cold water reduces inflammation, which helps us recover faster. Many runners…

On days when I play tennis or netball, should I skip my run? If you’re just hitting the tennis ball around, or playing a casual game of netball, go ahead and run. Skip the kilometres, however, if you’re playing three sets of competitive singles, or a full-court netball game. Any time you spend an hour on a fast-paced, stop-and-go activity, avoid hard runs for a day or two. Your muscles will be tired and your tendons tight, and pushing could cause injury. – Tom Clifford, a running coach, is founder of Without Limits ( iamwithoutlimits.com ). As a road runner, how should I start training for my first trail race? Run off-road at least twice a week: your body needs time to adapt to the uneven surfaces and…

ESPRESSO ALMOND SMOOTHIE GO THE EXTRA MILE Almonds, in any form, can help propel your distance workout. BLEND 1 sliced frozen banana with ½ cup unsweetened almond milk, 2 Tbsp. cooled espresso, 1 tsp. unsweetened cocoa powder, and 1 Tbsp. almond butter. Makes 1 cup. CHERRY CHOCOLATE BOWL STAY HEALTHY Vitamin C–rich cherries get their dark red colour from disease-fighting antioxidants. COMBINE ½ cup low-fat plain Greek yoghurt with ½ cup defrosted, unsweetened cherries in a bowl. Top with 2 Tbsp. dark chocolate shavings. Stir in honey, if desired. Makes 1 serving. GREEN TEA RICE PUDDING BOOST BRAINPOWER The EGCG flavonoid in green tea may help improve your memory. HEAT ½ cup tinned light coconut milk with ½ cup cooked brown rice, 1½ tsp. honey, and a pinch of salt.…

01 SAUCONY SPEED OF LIGHT JACKET R1 600 The Speed Of Light will help you stay cool when you’re running at a faster pace. It dissipates heat via laser perforations on the upper back, and large mesh panels under the arm and the lower back. The Ventilate mesh stretches from top to bottom; together with the drop-tail shaped bottom hem and welded breast pocket and seams, it makes this one of the best-fitted jackets we’ve tested. Testers also rated the thumbholes, which keep the sleeves locked down. The Extras 02 ADIDAS SUPER NOVA STORM JACKET R1 299 At the front and back there’s a panel made of resistant fabric, which combats oncoming weather. A softer, two-way stretch material is used on the arms, sides, and shoulders, for maximum comfort…

2   RACES that have Guinness judges on site. Run the London Marathon (24 April) or the Toronto Waterfront Marathon (16 October) to have your record verified in real time – no need to submit evidence, file paperwork, or 34 a response.* RECORDS BROKEN at the 2015 London Marathon 45   RUNNERS who will attempt records at the 2016 London Marathon 660   APPLICATIONS FILED globally for running (marathon, half marathon, and mile (1 600m) records in 2015 86   RUNNING RECORDS achieved in 2015. “It’s worth noting that this is a high success rate compared with other categories,” says Kristen Ott, public relations manager for Guinness World Records North America. “It could speak to the fact that runners are committed to their attempts and understand the challenges.” *Want to…

“...as much as we use the world’s experts to help you in your running, our readers deliver as much inspiration and knowledge in return.” Twenty-four years ago, Runner’s World South Africa became the first international edition of the world’s best-loved running magazine. And this year, our US parent celebrates 50 years at the forefront of running inspiration. It’s been quite a journey for the brand: there are now 19 editions of Runner’s World scattered across the globe, from England, Australia and Spain, to Mexico, China and Turkey. Here in South Africa, since its inception Runner’s Worldhas maintained its position as the number-one-selling running publication in the country – and now we’re the top online site for running, too. In a world where readers engage with brands across so many platforms,…

“Start by hosting just one group run a month…” How can I stay safe on the trails? – LIZZY, Cape Town We live in one of the most beautiful countries in the world, and it’s a real shame that people – especially women – are scared to run alone for fear of being attacked or mugged. The solution is safety in numbers. But it’s not that clear cut: some runners prefer experiencing the trails on their own, while others can only run at specific times due to other commitments. Running at a slower pace than you’re used to when running alone may also be off-putting. That’s why the trail-running community needs to plan more group runs on the trails, to create more choice when it comes to pace, length and…

Most of us have heard tales of the ‘runner’s high’, a feeling of euphoria that crops up mid-run. Beginners might find its existence far-fetched – it’s common for new runners to push too hard, which stresses the body in a bad way. But it’s true that exercise stimulates the production of endorphins, powerful attitude-boosting brain chemicals. A few tweaks to your routine can help you feel the good vibes. SCHEDULE WISELY Allow your run to be an escape from stress instead of a stressor. Many runners find the morning to be the least stressful time to fit in training, before other obligations demand your attention. If, however, you find yourself fretting about the day to come during early runs, try going later. Find your most peaceful time to run, and…

“… no running for at least two weeks…” I took part in the Comrades. When is it safe to resume training? – RABELANI, Pietermaritzburg The damage we do to our legs – particularly on the down run – is immense; failure to recover properly will compromise your future running endeavours. That means you should’ve done no running for at least two weeks after the Comrades; I advise my athletes to rest for three weeks. I understand how hard it is for a runner to go without exercise. That’s why I advise my athletes to start with easy cycling and/or swimming in their third week of recovery, to get the blood flowing through their muscles, and their hearts working. Now, start by building up your running, taking three to six weeks…

01/ CAPE STORM LIMA BEANIE R199 Extended over the ears and lined with Polar Fleece, this hat will give you heavy-duty protection from intense elements. 02/ VIVOLICIOUS SKULL CAP R65 Women runners with long hair will be left wondering why all headgear doesn’t have this simple, super-useful slit in the back for ponytails. 03/ POLAR BUFF R369 A traditional one-way stretch Buff is stitched to a soft, thin tube of Polartec, which elongates the headgear by 22 centimetres. And… voila! A versatile head-, neck- and face-warmer for cold weather. 04/ KNITTED POLAR HEADBAND BUFF R319 The Headband is made from two different fabrics, neither of which is the traditional, stretchy Buff material to which we’ve grown accustomed: the outer layer is a colourful, light knit, which is broader than most…

OVER THREE GLORIOUS WEEKS in 1960 on US television, a thin man ran the Olympic Marathon on the cobblestones of the Appian Way, and a thick man ran joyously from his job in a slate quarry. They were two heroes (Abebe Bikila and Fred Flintstone) in ancient cities (Rome and Bedrock), labouring in the shadows of beloved Wilmas (Rudolph and Flintstone). But what really united these runners at the dawn of that decade was what they wore on their feet: nothing. Humans had run barefoot for millennia, and some still preferred doing so in the modern Stone Age of the mid-20th century, when the handful of people running for exercise often wore whatever they happened to have on at the moment of inspiration. And so Marilyn Monroe was photographed in…

There are about 45 000 Guinness World Records, with a few thousand more added each year – a surplus that meant just one page of Guinness World Records 2016 was dedicated to running achievements. Among them: Dennis Kimetto’s 2:02.57 marathon world record; and David Smith’s 3:38.15 marathon dressed as a whoopee cushion. (This year’s book went to press before my record attempt.) So how does one make the cut? “It’s at the discretion of our editorial team in London, depending on what types of themed spreads they’re putting together, or what’s particularly hot in the culture,” says Kimberly Partrick, Guinness World Records head of records management for North America. But while Guinness puts some records in every edition – like the world’s tallest man – about 80 per cent of…

Must be #weatherproof. NP happens rain or shine, and you have to be there. Must be really good at pretending to be a morning person (‘morning people’ don’t really exist). NP always trains in the morning on weekdays. The windows of blocks of flats are still dark, it’s quiet, and it feels like the world is ours. Must be physically fit. Who do we consider fit? A person who can do one or all of the following: run a sub-3:25 marathon or sub-1:30 half marathon; do a three-minute plank, finishing with 10 push-ups; do 90-plus burpees in seven minutes. Must be a hugger, not a shaker.…