Innholdsfortegnelse for March 2017 i Runner's World South Africa

THE INBOX WINNING LETTER A CARING BUNCH?! I was leaving a marathon finish venue when I spotted a fellow runner holding up a sign that read ‘Lift needed. Witbank’. I told him I was driving home and to hop in. During the drive, I kept asking him if we were travelling in the right direction, because I wasn’t familiar with the area. Eventually, we passed a shopping centre, and he said he would take a taxi from there. “You’re a woman, on your own, and you’re picking up hitch-hikers!” my husband raged, when I arrived home and proudly told him about my good deed. “Do you even know where Witbank is?” I didn’t. As it turns out, I’d driven the poor fellow two hours in the opposite direction! Nevertheless, my…

“Running has evolved into a social activity among millennials; they run with their friends, and dress in the latest gear.” Every month, as we sign off the latest edition of Runner’s World, there’s always one particular line or quote that stands out. It may be a piece of advice from one of our expert writers, a letter or a tweet from a reader, or even a picture – something always inspires me to just put on my running shoes and head out the door. But more often than not, it’s from the human interest stories we cover that the best lines emerge. This month we interview fashion blogger Twiggy Moli (Human Race, p20) about her running and fashion addiction. If anything encapsulates the new spirit of running in South Africa,…

 Should races use plastic water sachets? – FASEEGH, Surrey Estate “…we are looking after our environment…” Most major trail-running races around the world have opted not to give out plastic sachets at water stations. Instead, participants are required to carry their own fold-up cups. Here’s why: by the time race organisers do make the effort to clean up after the race, it’s too late to do anything about the plastic sachets that have been blown away during it. I feel sad when I see the number of plastic sachets that have been blown into the ocean and the surrounding natural areas after a race, because if innocent animals ingest them, they die a slow, painful death. That’s why race organisers in South Africa should encourage runners to carry their own…

In last month’s issue, we tackled the subject of sexual harassment (‘Running While Female’, February 2017). The piece – written by Michelle Hamilton, for our sister publication in the US – has sparked heated debate over the issue of women being harassed while running. In light of the tragic case of Franziska Blöchliger, who was murdered while trail running in Cape Town’s Tokai Forest, and these alarming stats from a recent survey of our South African readers, it’s clear that the issue of cat-calling, rude comments and threatening behaviour is as prevalent here as it is anywhere else in the world. 77% OF RW READERSSAYTHEY’VEBEEN HARASSED BEFORE ON THE RUN. 21% Of respondents to the RW survey were male. 23% Of RW readers say they’ve been followed by someone… 80%…

WARM UP Especially if you’re on the comeback from a break or an injury, prepare your muscles, joints, and bones adequately for a hard effort right off the bat. Do at least 10 minutes of easy jogging and a few dynamic warm-up moves, such as butt kicks and skips, before your workout. MIX AND MATCH Easy-finish runs won’t have the same effect on everyone, and increasingly difficult efforts have their place in building fitness and mental toughness. Plus, variety also boosts enjoyment. Limit ramp-down workouts to once every week or two. CHECK YOUR MATHS If you want the same gains, you’ll have to spend the same amount of time working hard, even if you arrange the workout differently. For instance, if you want to swop a ramp-down workout for five…

The real heartbreak in the Two Oceans Ultra isn’t the famous climb in the 28th kilometre. It’s the steady downhill on the other side of Chapman’s Peak that wreaks havoc on the legs. The problem exists no matter how long the descent: one study found that the muscle damage from a short and fast 8km downhill run was similar to the damage seen in studies of mountain ultras of up to 320km. In both situations, running downhill requires eccentric muscle contractions as you brake with each stride: momentum forces your quads and calves to lengthen as you’re trying to contract them. The resulting damage to muscle fibres eventually slows you down and can lead to crippling soreness. To ward off this damage, researchers have explored a few tactics. BOOST YOUR…

They often come very close. In fact, German twins Anna and Lisa Hahner finished hand-in-hand (in 2:45.32 and 2:45.33, respectively) at the Rio Olympic Marathon. Their paired finish came as no surprise to those who knew their best times were less than two minutes apart. There are many examples of identical twins with near-identical results. Takeshi and Shigeru Soh, two of Japan’s top marathoners in the 1970s and ’80s, posted lifetime bests of 2:08.55 and 2:09.06 – just 11 seconds apart. And Canada’s tri-talented Puntous twins, Sylviane and Patricia, tied for first or placed 1-2 at most of the triathlons they entered, including close 1-2 finishes at the 1983 and 1984 Hawaii Ironman. Identical twins have identical DNA – and those who run often train together. Same genes plus same…

YOU THINK OF FOOD TO FUEL (and reward!) your workouts, but it can also improve your brainpower. A study from Rush University in Chicago, US, found that adults who followed a heart-healthy diet reduced their risk of developing Alzheimer’s disease by 50 per cent compared to those who didn’t. The diet, a hybrid of Mediterranean and DASH (Dietary Approaches to Stop Hypertension), is called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay – phew!), and was developed by researchers who found that people following meal plans designed to curb heart disease and type 2 diabetes also had lower rates of Alzheimer’s disease. BEANS In addition to fuelling long runs and keeping you regular, these complex carbs are high in antioxidants to fight inflammation, keeping your brain healthy. HOW OFTEN Every other day…

THE ULTRA HERO When you’re training for an ultra, no amount of mileage you cover in training ever seems enough. You need shoes robust enough to withstand all those long hours on the road. These two will get you from your first training session all the way to the finish line of an ultra marathon. NB FRESH FOAM 1080 COMRADES VERSION (AVAILABLE COMRADES 2017) The 1080 is the most cushioned model in the Fresh Foam line, delivering a plush, neutral ride – 30mm at the heel, and 23.9mm in the forefoot. Despite a lack of motion-control devices, and the fact it’s so high off the ground, the shoe feels stable due to a wide base that flares out on the arch side, and a high-moulded perimeter around the midsole. All…

Midnight. South African team Painted Wolf were on the 10th stage of the 2016 Adventure Racing World Championship (ARWC) in Australia – a 627km course involving 14 stages of expedition-length adventure racing. They had just finished an onerous trekking leg, and it had been a long time since they’d slept. The map Painted Wolf had been given was rudimentary – the sketches only told them approximately where an entrance to the cave was, and there were a few. The foursome plumped for the nearest one, which turned out to be one of the most difficult. They slithered through a tiny hole in the ground, which opened up into a chamber. While it was five metres deep, the walls were so narrow the team could use neither arms nor legs to…

NAME: TSHEPANG MOLLISON AKA ‘TWIGGY MOLI’ AGE: 24 PROFESSION: FASHION BLOGGER Tshepang ‘Twiggy’ Mollison is a well-respected fashion blogger from Soweto, who has made her mark on the urban running scene – a movement that has attracted a younger, cooler crowd. It’s become commonplace to see millennials training on city streets in ‘crews’, wearing the latest running threads. Here, the South African style icon shares her fashion secrets for today’s runner. I started running in primary school, and kept it up throughout my school career. I loved running because I was really fast. Though these days, I don’t run further than 10km. Running is therapeutic: I prefer it over any other form of exercise. I prefer to run around my neighbourhood in Orlando West, Soweto. I had the opportunity to…

MOERIEDA MACKAY Age: 45 Home Town: Midrand Height: 1.68m Occupation: Head of Project Management and Process Transformation, African Bank Time Required: 2 Years Then: 92kg Now: 64kg THE WAKE-UP After my third pregnancy, I was 22kg overweight. Juggling raising a young family and a demanding full-time job left me with no time to myself. Meanwhile, my husband had taken up running, and he seemed to be having so much fun doing races every weekend that, intrigued, I picked up his copy of Runner’s World. Before I started reading the magazine, I hadn’t thought there was much to the sport, besides putting on a pair of running shoes. But to my surprise, I enjoyed reading the inspiring stories of how running had changed the lives of ordinary people. Looking at my…

With big, high-mileage races like Two Oceans and Comrades coming up, the last thing you need is to have your training derailed by injury. In this month’s issue, we share yoga moves that will help you to get faster and sidestep injuries (turn to page 42, and view a video demonstration at runnersworld.co.za/eightmoves), and Comrades coach Lindsey Parry reveals the best way to relieve ITB (p36). Already injured? In ‘The End Of Pain’ (p56), writer Brad Stulberg investigates five cutting-edge therapies that may provide relief – without surgery.…

One of the greatest things about running is that each of us can choose our own destiny. We alone determine where, when, and how much to run. We alone decide to participate in races – or not. No one is less of a runner if they don’t race. However, there are several reasons you might want to sign up for and show up to an organised event. TO GET MOTIVATED If you’re having trouble getting out the door, having a ‘deadline’ – that is, race day – may inspire you to do the workouts needed to prepare. For a 5-K, that means run-walking about every other day, working up to a weekly long run of at least 5km. If you’re still on the fence, try spectating at a local race:…

How can I fit in strength-training? Most runners can do two sessions per week without cutting too much into running time. Each session should last at least 30 minutes, split into thirds among core, upper-body, and lower-body strengthening. I suggest scheduling sessions on easy-run or rest days. – Heather North, owner of Red Hammer Rehab and a running coach. What is the minimum weekly mileage to finish a half marathon? You’ll want to work up to a peak week of at least 50km, with a long run of at least 20km, two weeks before the race. If you’re running at least 16km per week, first work to spread your mileage across four or five running days, then take a few months to gradually increase your midweek and long-run mileage. Weekday…

In 1953, there was a quest to break two seemingly impossible physiological barriers. The world record for the fastest mile (1 600m) had stood at 4:01.4 since 1945. Only 1.4 seconds were needed to break four minutes, yet for eight years nobody could crack it. With each passing year, the perception grew that a 3:59 mile lay beyond the capabilities of human physiology. Second, no-one had ever successfully summited Mount Everest. Mount Everest was conquered first. Sir Edmund Hillary and Tenzing Norgay reached Everest’s summit (and returned) on 29 May 1953. Once Everest had been climbed, the sub-four-minute mile then became the greatest physiological feat never to have been achieved. But on 6 May 1954, Sir Roger Bannister broke the barrier, running 3:59.6 in Oxford. Six weeks later, Australia’s John…

EASE IN Begin with a sequence of one to three poses (see following page) as well as a meditation practice – set a timer for five minutes and breathe quietly, or use an app like Headspace for guided versions, Zotos says. Do the poses right after a run, when your muscles are warm. FIND YOUR NICHE For a more formal experience, look for a studio near your home or office, or stream an online class. If you don’t like the first one you try, sample more until you find a style that works for you. DON’T COMPETE “Even if you’re a hard-core runner, you might be a beginner at yoga,” Zotos says. Ignore what others do in class, and tune into pain and discomfort that can mean you’re overstretching –…

01 / BEXTERS SPORT CRYSTALS (200G) R44 AND LARGE APPLICATION WRAP R180 Bexters Sport Crystals have been used for over 50 years by Australian athletes and physiotherapists, and now they’re available in South Africa. They help to reduce swelling, relieve tired muscles and joints, and aid in recovery from injury. The Large Application Wrap helps the Crystals to reach large muscle groups and the knee joint. (A smaller wrap is available for the ankle.) 02 / POCKETBANDS R100 If you’re wearing a running outfit that doesn’t have pockets, this lightweight band is ideal for storing keys. A slit in the bottom makes placing your key into the main holding section easy. The holding section itself is waterproof. Available in a range of colours: black, white, pink and turquoise. 03 /…

3-D PRINTING At some point in the future, braces and casts will be custom printed to the exact dimensions of a patient’s body, says Dr Mark Davies, an orthopedic surgeon at Regional Medical Centre of San Jose in California in the US. And way into the future, he says 3-D printing may even be used to print organic cellular material, such as ligaments, cartilage, and tendons. TISSUE ENGINEERING Today, a torn ligament is sewn back together or replaced using tissue harvested from another part of a patient’s body or a cadaver. Tomorrow, Davies says, collagen (the protein that makes up connective tissue) may be grown out of naturally occurring biological agents. ANABOLIC AGENTS Human growth hormone (HGH) and other anabolic agents may be used to speed the recovery process. This…

DISTANCE ICONS: FIND EVENTS WITH YOUR FAVOURITE DISTANCES QUICKLY, USING THE FOLLOWING KEY: GAUTENG SUNDAY 26 MARCH The Birchwood Cross the Line Half Marathon Birchwood Bus Gate, Birchwood Hotel and OR Tambo Conference Centre, 14 Viewpoint Road, Boksburg; 21.1km & 10km: 6:30am; 5km Fun Run: 7:30am Carol Wallace 082 886 2898 / Kate Wood 082 903 9722 birchwoodhalfmarathon.co.za This year, race organisers have developed route profiles and pacing charts to assist talented runners in breaking the course records. Medals are awarded to all finishers, and the first 1 500 entrants (10km or 21.1km) also receive a long-sleeve moisture-management T-shirt. At the finish there’s a DJ, spot prizes, food, kids entertainment and sports massages. Organisers encourage participants to bring non-perishable food items, which are then donated to eight local…

“…light and fluffy wind is all bark and no bite…” ROGUE RACERS I see so many runners on the pavement in a race. Don’t they know they’re actually course-cutting? – CLIVE, Wellington I’d wager it’s a bit like taxes. Some runners are probably aware they’re cheating by running on the pavement, but they just don’t care about breaking the rules. Others are in the zone, blindly following in the footsteps of the runners in front of them, blissfully unaware of the rules they’re transgressing. And then there are those who have no idea what their names are, where they are, what they’re doing, why they got out of bed so early, why they’re sweating and panting, and why they ever thought running was a good idea in the first place.…

“Having to stop running for a long time certainly made me realise how much of an outlet it was...” The ability to run is a gift – one that we often take for granted. It’s not until we’re rendered immobile by sickness, injury, or some other mishap that we actually discover how central running is to our lives. It influences all that we do and are, from our dress sense to our circle of friends. A number of years ago, I overdid it and suffered two stress fractures in my pelvis. Having to stop running for a long time certainly made me realise how much of an outlet it was for pent-up energy. Which hadn’t always been obvious – especially when I was dragging myself home at the end of…

PROGRESSION RUNS that end fast. Races where you finish with a kick. Long kilometres that toughen as they pile on. Many running experiences involve easing in – and finishing hard. But a new study in the Journal of Sport & Exercise Psychology supports flipping that format. Participants who ramped down as a workout progressed instead of building up rated the experience as more pleasant, says study author Panteleimon Ekkekakis, PhD, of Iowa State University. Those good vibes probably increase the odds they’ll exercise again, he says. Still, many runners enjoy difficult efforts, but even they can benefit from an occasional easy-finish run. Here’s how to put ramping down into practice. EVERYDAY RUNS A new or recently rebooted running routine nearly always feels tough. Muscles and joints ache until your body…

Is there a perfect goal distance for a first-time racer? The 5-K is a doable goal for a beginner, and most communities have many runs at this distance. Pay attention to how your goal event is marketed: the words ‘fun run’ often mean ‘untimed’, so if you want to know how fast you finished, time yourself or choose another race. What’s the most common mistake of first-time racers? It’s easy to start too fast. Let the first kilometre be your slowest, with more walk breaks than you usually take. By saving resources early, you can enjoy the feeling of passing people at the end without sprinting. Your goal should be to finish upright, with a smile.…

 What’s the best way to relieve ITB? “…perform glutestrengthening exercises…” – TIEGO, Mpumalanga ITB is one of the most common running injuries associated with beginners, and is typically an overuse injury that is caused by doing too much too soon. Biomechanics, road surface, camber, and running in incorrect shoes can predispose runners to ITB. But usually, a gradual build-up of training allows sufficient adaptation to prevent ITB. If it’s happening every year, I’d put it down to biomechanics and/or doing too much training too soon. A podiatrist will identify the biomechanical issue, so that you can correct this in the short term. But in the long term, you’ll need to modify your strength and flexibility, as well as your build-up of training. The most common error in treating ITB is…

IDEALLY, runners would balance their bodies and minds by practising yoga for at least an hour twice a week, says physical therapist and yoga instructor Diana Zotos. But any asanas (that is, poses) you can squeeze into your schedule may improve your performance, reduce injury risk, relieve stress, and increase mindfulness. Practise this post-run routine from certified yoga teacher Ann Mazur, founder of runnersloveyoga.com, to help release tension in the hips, quads, hamstrings, and other areas that are often tight in runners. IF YOU HAVE JUST A FEW MINUTES, DO... PIGEON POSE Bend your left leg and drop the knee to your left. Then, extend your right leg behind you. Press your right hip towards the mat. Inhale, then exhale as you walk your palms as far forward as is…

CARB LOAD Grains, rice, pasta , barley, millet, quinoa, buckwheat, brown rice, wholewheat pasta, rice pasta CARB BOOST Butternut, sweet potatoes , potatoes, plantains, dried fruit (raisins, dates, apricots) PROTEIN POWER Chickpeas , black beans, pinto beans, cannellini beans, lentils, tofu, tempeh, edamame VEGGIE KICK Fresh or steamed greens (romaine lettuce, rocket, kale, chard), broccoli , cauliflower, tomatoes, carrots, cabbage, bok choy FAT FIX Avocado , olives, coconut, nuts (almonds, walnuts), seeds (pumpkin, sunflower, hemp, sesame), nut butter, olive oil, flax oil, sesame oil…

 How do I take great running pictures for social media? – KERRY, Elandsbaai “Have a go at creating real-time feeds of your running.” Every time a new Samsung or Apple iPhone device is launched, it advances the way we take photographs and create videos. The current versions – iPhone 7 and Samsung 7 – contribute much towards helping you look your best in photographs. Furthermore, apps like Camera+ offer great filters, and specific tools to help you tweak your images to the desired effect. Try: Color Splash for creating unique photographs, and Splice for simple video editing. Video is big in 2017. If you really want to make an impression on your Instagram and Facebook accounts, you need to get nifty with it. Feeling brave? Have a go at creating…

Running is a lifelong sport. You can start in school and keep going as long as you can put one foot in front of the other. You mature, set goals and break PBs, but there comes a time when the body moves beyond its peak. This process begins in our 30s (except for those who took up running later in life and are still improving). The rate of decline increases to about 0.7 per cent per year through our 40s, 50s and 60s. As you age your V02 max will reduce and your muscle mass decreases, while wear and tear and the legacy of injuries make you less flexible. Healing takes longer, including recovery from hard workouts. But there is still lots to celebrate about being a masters runner. “Humans…

“Only rude buggers ask you what your time was. It’s just not done.” Once you’ve got over the part where your lungs feel like they’re going to explode like a piñata at a porcupine’s birthday party, you start to look beyond the simple desire to finish a time trial. I remember the first time I crossed the finish line at my local parkrun without feeling exhausted. I looked at my time, and I thought to myself: That’s not bad. Or is it? In order to find out, I would need to compare my time with someone else’s. But as every runner knows, only rude buggers presume to ask what your time was. It’s on par with asking about your sex life. It’s just not done. End of story. So what…