Innholdsfortegnelse for April 2017 i Runner's World South Africa

THE INBOX WINNING LETTER COUNT YOUR BLESSINGS Five years ago, I tore the tendons in my left ankle, and my Achilles tendon was so badly damaged that it was close to snapping. I had an operation to repair the tendons, but even after countless injections, and visits to a physiotherapist and biokineticist, my Achilles hasn’t fully healed. I’m not allowed to run, and I can’t kick when I swim. But I’m grateful for the time I did have as a runner, before I got injured, and I still enjoy reading Runner’s World. I hope my story will encourage readers not to take running for granted. – BRONWYN VAN STADEN, DURBAN NEW YEAR’S MOTIVATION It felt like the January 2017 issue of Runner’s World was written for me, personally. I loved…

“…the reachable target of an ultra-distance event is a tantalising carrot to anyone moving through their running career.” The magic of the Old Mutual Two Oceans lies in its vast appeal, across every level of runner. From the ultra-distance challenge to the kiddies’ races – and that beautiful half marathon that attracts 16 000 runners of all abilities. The half marathon was first introduced in 1998, to much consternation from the traditional running community. There were concerns that the Half would belittle the achievement of the Ultra. As the Half grew in popularity, the organisers began to worry that the shorter distance would mean fewer numbers in the Ultra, and make the 56km a sideshow instead of the main event. Calls for the Half to be called the ‘One Ocean…

“Brakpan Celtics smell quite hectic…” NUMBER ONE FAN My wife gets overenthusiastic when she comes to support me at races – it’s embarrassing! How do I get her to tone it down? – DAVE, Durban Love takes many forms. To many, the mere fact that your wife gives a damn about your weird obsession with running races you’ll never win, against people you don’t know, is miraculous enough in itself. Surely you already knew she was loud when you married her? Who are you to crush her over-excited spirit? As the great Conan the Barbarian once said: “To crush your enemies, to see them driven before you, and to hear the lamentations of their women.” In the modern world, this means taking advantage of the situation by running faster, as…

NAME Liam McGarry AGE 39 PROFESSION Business Consultant THE TWO THINGS Belfast is famous for, unfortunately, are the Titanic (which was built here) and the Troubles (which tormented people for 30 years). But the city is safer now, and while we have the usual mob of headmelters, people here are generally good craic [fun]. Running is a neutral sport in Belfast, devoid of sectarianism. Some sports here, like Gaelic Athletic Association football, rugby, or field hockey, are probably played more by Catholic or Protestant schools. If you’re playing football, for example, you might be on a team from a certain area, wearing colours that identify you as such. But running’s never really been associated with any one group, and people have been very protective of that. This being Belfast, club…

If you live in St Lucia, KZN, where the highest-ever 24-hour rainfall in South Africa was recorded, in 1984 – 597 millimetres – you probably know how to deal with running in the rain. You know to rotate which shoes you wear, and post-run, you stuff the wet ones with newspaper to speed drying. You probably have a rotation of jackets and vests for different combinations of temperature and precipitation. You’d never let a surprise shower (or a torrential downpour) derail your planned long run. If, however, your current forecast has you worried, our coach Jeff Galloway – resident of Atlanta, Georgia, US, 1 300mm of rain per year – has tips on how to deal with all kinds of crazy weather (see p36).…

The first rule of outdoor exercise at this time of year is check the forecast before you head out. Depending on where in South Africa you live, all kinds of weather surprises might spring up – rain, mist, wind, heat – and you’ll be more comfortable if you’re prepared. And choosing the right apparel is only part of it. Here’s what to consider, depending on what Mother Nature has in store for you today. IT’S COOL On not-cold-but-not-warm autumn days, many runners overdress. Most of us don’t need more than shorts and a T-shirt when it’s warmer than 10 degrees. Between 5 and 10 degrees, consider long sleeves. And remember: cold muscles need to warm up. Start by walking for three to five minutes. IT’S WARM When your body’s already…

How can CrossFit help running? CrossFit builds full-body strength, which may help you avoid injuries. And you can replace some speedwork with CrossFit workouts that include running intervals. Do it three times per week max, on easy or off days (but not the day before or after a long run), and make sure your instructor is CrossFit certified. – Holly Lynn is a CrossFit trainer and running coach at Clear Lake CrossFit. Should I count walking steps? If using a device to count steps motivates you to move more, why not. Walking won’t directly make you a better runner – that requires the specific motions and impact forces that running generates – but it builds overall fitness, encourages muscle recovery, and helps you avoid the health issues that long periods…

In the 1950s, the race for the four-minute mile put human limits in the headlines. Then, in the 1960s, the sub-10-second 100m held the world’s attention – before it fell, with a little help from the thin air in Mexico City. And now, ostensibly, we stand on the brink of the 1:59 marathon. I remain unconvinced that it is as imminent as some people want to believe – at least as a legitimate performance. Dennis Kimetto’s current world record, from 2014, stands at 2:02.57, which is a long way from 1:59.59. Three minutes to a four-hour marathoner? No problem. Three minutes to a 2:03 marathoner? Big problem! WHY THE FUSS NOW? When Kimetto set the current record, it was predicted that sports science and medicine would take an East African…

BANANAS, many a runner’s favourite food, can boost the nutrition of any mini-meal, thanks to their natural sweetness and texture. “When I started getting serious about running a decade ago, I gave up added sugar for two years and had bananas mashed into oats with almond butter nearly every morning – it really sustained me,” says Nate Appleman, culinary manager of Chipotle Mexican Grill. Here are six other ways you can enjoy them. SHRIMP BANANA CEVICHE Serves 2 Shrimp adds lean protein and more potassium. FOLD 8 medium cooked shrimp/prawns with ½ diced ripe avocado, 1 diced firm banana, and 2 Tbsp. chopped red onion, and dress with 1 Tbsp. each lime juice and other fresh citrus juice, 1 Tbsp. olive oil, and 1 Tbsp. chopped coriander. For a kick,…

GO AHEAD, CHUCKLE at the photos of shaggy runners in 1970s- and ’80s-era short shorts. But beneath all that hair, they knew a thing or two. Frank Shorter, Bill Rodgers, and Joan Benoit Samuelson won Olympic medals and major marathons in the last century just as Meb Keflezighi, Shalane Flanagan, and Deena Kastor have in this one. Winning times are faster today, but the average runner back then far outpaced modern mid-packers: average marathon times in 1980 were faster for both men and women than they are now. There are no long-forgotten training secrets to account for that disparity – the sport simply drew a smaller, more serious crowd back then. For example, US marathon finishers numbered 143 000 in 1980 (most of them men); in 2015 that number was…

“Because a cancer diagnosis gave me a new outlook on life. I ran my first Comrades in 2013.” – Mike Oliver “I put the box of cigarettes down and picked up a pair of running shoes instead. It was the best decision I’ve ever made.” – Belinda Levinsohn “To get back in shape after I’d had a C-section with my third baby. Ten years – and one more child – later, I’m still running, and I’ve competed in hundreds of races.” – Rebecca Gedala “I needed an outlet for my depression after a difficult divorce.” – Danny Fritsche Runner’s World reserves the right to edit readers’ submissions. All readers’ submissions become the sole property of Runner’s World and may be published in any medium and for any use worldwide.…

In a country with so many needs, we runners often forget how privileged we are to be able to enjoy amazing races, locations, and life-changing experiences. Our plea this year is to for you to run for more than yourself. Together with our partners Old Mutual, we’re embarking on a project to raise money: by sponsoring a runner, by getting sponsored, or even by making a donation to a worthy cause – as runners. The sign-up process is simple, and our goal for 2017 is to raise R2-million. So help us reach it, at www. morethanyourself.co.za…

“…we are looking after our environment…” Where are the best trails in South Africa? – NIEL, George Having run in some of the most beautiful places on the planet, I can honestly say that South Africa is up there with the best of them. The Drakensberg is epic and wild. You’re at the mercy of Mother Nature on the escarpment: so if you’re planning on going up there, take sufficient gear and supplies. Planning a weekend getaway? Either camp, or stay in a chalet at Njesuthi. The Cederberg is one place I’d love to spend more time exploring. The area caters for a range of running abilities – and it’s less remote than the Drakensberg. There you’ll find technical hiking trails and broader mountain-biking trails. Cape Nature does a great…

“I ran it on meagre, fitful sleep, surrounded by participants of vastly varying levels of seriousness.” The arrival of a day long awaited is often surreal: when the appointed hour descends, it can feel as though your anticipatory visions have become tangible, materialising like ghosts made flesh. And this transition from theoretical to actual is doubly surreal if your special day involves, say, jogging through Norway with half a dozen Buzz Lightyears. What I mean to say is that, after training for months and imagining dozens of outcomes – I trip and break both wrists! I show up on the wrong day and accidentally do the marathon! I have some kind of cardiac episode and die! – in January, I ran the Walt Disney World 5-K through EPCOT, Florida, where…

Is it better to start or finish a run into a headwind? It depends. On a cool day, starting with the wind at your back can help you feel warmer as you ease in, but it can be daunting to do the hardest part last. On a warm day, change direction every three to seven minutes, alternating with and against the wind for a cooling effect. Is there a way to ensure I’m dressed comfortably, no matter what the conditions? Anything touching your skin should fit well and be made of sweat-wicking fabric. Beyond that, choose layers and accessories that can be removed and carried easily. To pinpoint a perfect outfit, use the tool developed by our sister publication in the US: runnersworld.com/whattowear.…

Ancient Greek philosopher Plato was one of the earliest advocates of a multisport lifestyle, recommending whole-body training for Olympic runners. In modern times, the idea took off when triathlons first became popular in the 1980s. Many runners who became triathletes found that even when they ran less – to allow time for bike rides and swims – their running-race times were just as fast or faster, and their injuries less frequent. “That’s because cycling and swimming improve your aerobic capacity and endurance without adding the impact stresses of running,” says Mark Allen, a six-time Hawaii Ironman world champion who coaches at markallencoaching.com. Runners – especially injury-prone ones – began replacing easy-run days with bike rides and lap swims, plus other low-impact and/or strength-building activities.…

IF YOU WANT TO run your best, there’s no way around it: you’re going to hurt. Whether you’re racing 1 600m or the marathon, the ability to push through pain is what lets you translate training into a brag-worthy finish. And even if you run for fitness, you’ll need to keep pushing your limits to see progress as your body becomes more efficient. Research shows that the brain may ‘shut down’ your body when you still have more to give: in experiments at the University of Cape Town, participants were told to perform high-intensity exercise for as long as possible. When they maxed out, researchers stimulated their muscles, which contracted with great force. Dr Samuele Marcora, director of research at the University of Kent’s School of Sport and Exercise Sciences…

“The finish is always rewarding – especially the last 30 minutes before cut-off...” When did you first take photos at the Two Oceans? I ran my first Two Oceans in 1980, at age 20… way too young. So the following year – in 1981 – I grabbed my camera instead, with some black and white film, and photographed my first Oceans – in the pouring rain. How many have you run yourself? Speaking under correction… I think it’s six. My goal was to run a silver, which I did on my fifth run. What is it about Oceans, do you think, that drives people to run it year after year? Various reasons. For the out-of-towner, there’s no better race to run when it comes to the amazing scenery en route.…

FAST FACTS: • The 100km race is ‘affectionately’ known as ‘The Beast’, and is rated the fifth-hardest ultra marathon in Asia. • It’s a circular trail (100-K competitors complete the 50km loop twice), over unrelenting hills and through inhospitable jungle. • Start: the Shan tribal village of Ban Tham. • Distance: 50km/100km • Weather: humid. Temperatures reach 32-36 degrees. • Terrain: walking tracks, old 4x4 dirt tracks, and tar roads through hill-tribe villages. • Elevation gain: ± 2 500m • Number of stream crossings: 13…

NAME: DOMINIQUE SCOTT AGE: 24 PROFESSION: SOUTH AFRICAN 10 000-METRE RUNNER “Realising many years of hard work by becoming an Olympian was a surreal experience.” Running shaped who I am. My parents ran road races at weekends, and my sister and I would wait for them at the finish line. Running helped me get a full scholarship to tertiary education. It introduced me to my best friend, Cameron Efurd – who is now my husband. It gave me the opportunity to travel the globe, sharing my passion for running with others. Cape Town is my favourite place to run: through the forest, and along the coastline. The weather’s always perfect! Moving away from South Africa was the hardest thing I’ve ever done. I was only 18 years old when I…

PAULOS ESHETU Age: 33 Home Town: Cape Town Height: 1.85m Occupation: Product Manager Time Required: 10 Months Then: 129kg Now: 99kg THE WAKE-UP I’ve tried every gym craze and fad diet going – which is how I know, for certain, that you can’t solve a longterm problem with a short-term solution. The relief was always temporary: unable to sustain the extreme regimes I chose to follow, I would revert to my old habits, gaining back the weight I’d lost – sometimes more. As a consequence, I developed an unhealthy relationship with food, relying on it as an emotional crutch. Barely a minute went by that I wasn’t thinking about it. Then, in early 2016, I stepped on the scales and realised I was obese. I considered the health risks associated…

26000 THE RACE HAS GROWN A THOUSANDFOLD IN 47 YEARS – FROM 26 RUNNERS IN 1970, TO NEARLY 26 000 IN 2016. 1972 THE YEAR IN WHICH THE RACE WAS OFFICIALLY NAMED THE TWO OCEANS. 50c How much it cost to enter the first-ever Two Oceans. 07:33.00 The finishing time of the first female entrant, Theresa Stadler, in 1974. She was 40 years old then, and her finishing time was just outside the cut-off. 13 APRIL1990 THE DATE OF THE FIRST TWO OCEANS TO TAKE PLACE ON A FRIDAY. THIS PRACTICE WAS BEGUN TO ACCOMMODATE PARTICIPANTS WHO COULDN’T RACE ON SATURDAY FOR RELIGIOUS REASONS. TWO The number of runners (Peter Taylor and Izak de Vries) who ran the 2016 race barefoot. 30 The number of years Taylor has been…

QUALIFICATIONS Certifications from organisations like the Sports Science Institute of South Africa mean a coach takes the sport seriously enough to attend workshops and do courses – but these don’t stand alone. Degrees in exercise science or physiology, and/or employment as a coach, add credibility. RESULTS Look beyond personal records to find out about the runners this person has coached and how they’ve performed. “Just because coaches are gifted athletes with fast race times doesn’t mean they understand what it takes to achieve those times,” says coach Janet Hamilton. BACK-UP If someone cites research in exercise science journals or the work of historically influential coaches – for example, New Zealand legend Arthur Lydiard – that’s better than if they’re touting only their own methods and strategies (especially if those seem…

Even legendary runners struggle to determine when to bail from a bad workout and when to press on. Former marathon world record-holder Derek Clayton would run every repetition, no matter what: “If I planned 15, I ran 15,” he said. In contrast, John Walker, who became the first sub-3:50-miler, in 1975, would go home after one rep if he felt terrible. Most of us lie somewhere in the middle. These signs will help you decide which workouts to tough out, which to alter, and when to throw in the towel. STOP NOW If you feel an injury developing, back off. Of course, recognising injuries (as opposed to passing twinges) isn’t always easy, but anything that forces you to alter your stride is a red flag. Acute, localised pain in a…

“…cross-training will allow you to train more...” I competed in a half Ironman in January. How will that affect my plans to run the Comrades later this year? – LIZELLE, Pringle Bay Taking part in a half Ironman in January has still left you with enough time to build up to the Comrades, and you’ll already have done a fair amount of running in training. In my experience, those who finish the Comrades in 10 to 12 hours tend to be more susceptible to overuse injuries. But by incorporating cycling and swimming into your training programme – as you have had to do, in order to prepare for a triathlon – you have reduced your risk of injury. That’s because cross-training helps you to resist the temptation to run too…

MANY RUNNERS dread hills, but training on them confers benefits that help you run better on any terrain: glute and leg strength, a more efficient stride, and greater aerobic capacity. Hill training also may lead to hip, knee, and ankle pain. The steeper the incline, the greater the stress on your body, and the harder it becomes to avoid slumping forward, says Mark Schneider, a personal trainer at The Movement Minneapolis: “If you can’t maintain your posture, you will eventually break.” To stay healthy, perform these moves at least twice per week. Do the sequence once as a pre-run warm-up, or four times as a workout on a non-running day. FOOT SLAP With feet hip-width apart, rock onto your heels to lift the balls of both feet high, and slam…