Innholdsfortegnelse for August 2017 i Runner's World South Africa

Andrew Hall, Monisi’s guide at Comrades 2017 At the end of 2016, I was asked to run my first Comrades with a blind runner, called Richard Monisi. I had met Richard before, when he finished his 12th Comrades in 2016. His guide had got him to 10km, and then he had run the remaining 80km alone, armed only with his stick, 5% sight, and a whole lot of heart. My training was sporadic. The night before our race, I had a hard time convincing myself that I had done enough. But then I reminded myself that I had pledged to run it for more than just me: I needed to be someone else’s ‘eyes’. Richard and I had spent many months sharing voice notes and messages of encouragement. It was…

 IT ALWAYS comes as a surprise, the first time: on a winter afternoon, I’m running repeats of a one-kay trail segment that snakes over two hills alongside a field. As I approach the biggest hill, I prepare for the slog, expecting to wallow in the steep, sandy surface and to have to muscle my way over. Instead, my feet dance over the uneven terrain, my legs power up the slope with ease. I crest the hill and charge down the other side, my strides extending behind me, my hips channelling their force smoothly into forward motion. I feel light and balanced, a fine-tuned machine. I’m breathing hard and my heart pounds in my chest, but I’m in control. I fly over the ground, driving myself faster as I descend the…

Some people seem to really hate running. Maybe they’re remembering a bad childhood experience — the dreaded school cross-country — or they have a co-worker who won’t shut up about the race he ran last month. Or perhaps they just hate us ’cause they ain’t us: it must be hard to feel like exercise is a chore to be avoided instead of the delight we know it to be. Still, a snarky retort (“No, running will ruin YOUR knees!”) isn’t the best way to convert skeptics. Use this information to craft a diplomatic reply to four common critiques. Jeff Galloway is a 10 000-metre Olympian and well-known coach who promotes the run-walk method. • Numerous studies show that runners have healthier bones and joints than their non-running peers. You’re more…

I want to break 3:15 in the marathon (Current PBs: 10km: 38.00, 21.1km: 1:29, 42.2km: 3:19, Comrades: 8:56). What’s your advice? – WARREN, BENONI Your target is realistic: you can run a sub-40-minute 10-K, which equates to a sub-three-hour marathon, and a sub-85-minute half marathon. It looks like speed is your strength, and your endurance could be holding you back. Your Comrades time points to a 3:15 marathon. Even if we ignore your 10km time, and use your 21.1km time, your marathon time should be 3:07. Once again, this shows that you slow disproportionately to what we would expect when you move from the half to the full marathon. Times can be skewed by weather and route profile, so it may be an over-simplified comparison; but I think we can…

01. Stance Fusion Athletic R250 The Fusion’s signature Air Channel Cushioning system is made of raised articulated ribbing on the footbed. Compression is targeted, which means the overall fit is tight. Extra stitching in the heel and toe noticeably enhances strength. 02. Injinji Ultra Compression OTC R699 OTC stands for ‘over the calf’. Compression begins at the ankle, and decreases in intensity as it moves up and over the calf. The sock aids circulation and blood flow under the knee. Reflective strips on the back of the upper leg increase your visibility in the dark, so you can be seen more easily by drivers approaching from behind. 03. Versus Watermelons Premium Race Sock R120 LOCALLY MADE A thin feel around the foot, and a light, ventilated upper. The cuff extends…

Beef Beef mince is a great source of iron, selenium, and B vitamins. Lean mince is better for you – though the leaner the meat, the less juicy and flavourful your burger. Regardless of cut, you’ll get about 20 grams of protein, says Dr Christine Rosenbloom, a sports nutrition expert. A 70 per cent 115-gram serving has 20 grams of protein, 14 grams of fat, and 880 kilojoules, compared with six grams of fat and 630 kilojoules for 95 per cent. Ostrich A tad sweeter than beef with a slightly gamey flavour, ostrich is very lean with less than 2 per cent fat per 100 grams. Nutrient-wise, it’s rich in protein and iron. Iron plays a key role in the production of healthy, oxygen-carrying red blood cells. Lamb Rich in…

Salsa Tomato-based salsa is high in cancer-fighting lycopene and low in kilojoules; but avoid brands with added sugar. Sauerkraut/kimchi Fermented foods are rich in probiotics to promote gut health. Guacamole With a base of avocados, this crowd favourite is high in heart-healthy fats and fibre. Hummus A two-tablespoon serving adds a couple of grams of protein and fibre – and just 210 kilojoules. Pesto Basil is high in antioxidants, and olive oil and garlic are good for your heart. Horseradish This spicy spread contains 10 times more cancer-fighting glucosinolates than its cousin broccoli. Tzatziki This yoghurt-cucumber sauce adds creamy flavour for just 165 kilojoules per two-tablespoon serving. Chilli Sauce A few dashes contains very few kilojoules, and research shows the spice may reduce your appetite, so you don’t nibble on…

Nick Arciniaga, 33 2:11 marathoner “I crave burgers all the time. But I limit myself to about once a week.” HIS ORDER “A thick, 450-gram (!) beef patty, medium-rare, with blue cheese, bacon, sweet barbecue sauce, fried egg, and onion rings.” Desi Linden, 33 2:22 marathoner “A burger and a beer is a match made in heaven. It would be wrong to break that up.” HER ORDER “Brioche bun, beef patty, medium, cheddar or gouda cheese, grilled mushrooms, lettuce, tomato, and jalapeños. Okay, okay, and maybe bacon. And tomato sauce.” Rob Krar, 40 winner 2014, 2015 Western States 100-Mile Endurance Run “I don’t really eat meat, but I do enjoy a veggie burger.” HIS ORDER “Condiments make a burger: a crusty…

WAYDE VAN NIEKERK, 24 400m world record-holder, world and Olympic champion TO BE HONEST, as a cynical South African I never really believed we could produce a champion who would better Michael Johnson’s world 400m record. We’re a country of ultra runners. Not only has Wayde broken the 400m world record, but also the 300m world record. I’m a plodder compared to a guy like Wayde, and when I look at him running… it’s amazing. He just never seems to get tired – those last five strides seem as powerful as the first five. The exciting thing is that he makes us believe that there are other Waydes out there, waiting to be discovered. I’m involved with an athletics foundation at Tuks, and we work to give disadvantaged athletes a…

“He bounced off it, with a resounding ‘bonk!’ Then he landed. On his backside.” BIG MAC RAN INTO A LAMPPOST. Running into things isn’t particularly unheard of. Objects such as cat’s eyes can rear up and trip even the most diligent runner; Zola Budd’s outflung bare feet once took out fellow Olympian Mary Decker Slaney. I myself have collided with a stationary taxi. Lampposts, taxis and Budd’s size nines are (usually) hard to miss. But should your mind be fully occupied with meditative thoughts such as Will I get to the top of this hill?, you might not notice obstacles until it’s too late… Boom! Crash! You stagger backwards, and then sit down abruptly, holding your painful pip. You express yourself in the same language a seagull uses after it…

On 14 June 2017 we said a very sad farewell to an exceptional man. The outpouring of grief from thousands of people, all over the country, is testament to how much Richard Monisi inspired so many. I met Richard over 10 years ago. He was working at Services For The Blind, the institution that packed goodie bags for the events I put on in Gauteng. He was wearing a Comrades T-shirt, and he made a huge impression on me. I realised, right then, that I could make a positive contribution to his passion for running. Not being a runner myself, I had no idea what a talented athlete he was. For me, the most outstanding thing about Richard was his absolute love of life. He was the happiest person that…

Why don’t you post your training on Strava? – MICHAEL, PRETORIA You’re not the first person to ask me that! Strava is a great concept: the ability to compare the time it takes you to complete a segment with other runners’ is motivating. Runners are naturally competitive people, and it appeals to our nature. I often go on Strava, to check out what my competitors are doing in training. Many of my friends are crazy about Strava, and every weekend they strive to beat their friends’ and work colleagues’ times. The downsides? ‘Racing’ through every training session is too intense, and as a result athletes are putting themselves at risk of developing overtraining syndrome (OTS). For many people, running is an opportunity to escape their busy everyday lives; but comparing…

3min 12secs THE AVERAGE PACE PAULA RADCLIFFE RAN WHEN SHE SET THE WORLD’S FASTEST WOMEN’S TIME IN THE MARATHON (2:15.25, AT THE 2003 LONDON MARATHON). 5:54.43 IN 1989, FRITH VAN DER MERWE SET THE WOMEN’S RECORD FOR THE COMRADES ‘DOWN RUN’. 18.52 The difference between Van der Merwe’s time, and that of men’s winner Samuel Tshabalala – who became the first black athlete to win the Comrades. 28 The number of years Van der Merwe’s record has stood. 44 THE NUMBER OF PLACES BETWEEN THE MEN’S WINNER AND THE WOMEN’S WINNER AT THE 2017 TWO OCEANS 56KM. 9 363 1 572 more women entered the 2017 Two Oceans Half than men. 61% Of participants at the 2016 Cape Town Marathon 10km were women. 14 Total number of women entered…

You’ve heard the warning: by the time you notice you’re thirsty, you’re already (cue ominous music) dehydrated – and that will slow you down. So it’s worth considering the counterintuitive results of a 2009 experiment. French researchers weighed 643 runners before and after a marathon to estimate how much fluid they’d lost. The fastest runners, it turned out, were the most dehydrated: sub-3:00 finishers lost an average of 3.1 per cent of their starting weight, those between 3:00 and 4:00 lost 2.5 per cent, and those slower than 4:00 lost just 1.8 per cent. This effect is even more pronounced at the elite level: when Haile Gebrselassie became the first sub-2:04 marathoner in 2008, he lost 10 per cent of his starting weight – far more than the 2 per…

“The MaCoy burger at Papa Pronto, next to Cedar Square in Fourways, is the undefeated champion. And restaurant manager Kyle is the best!” – Cwaita Wendy Madikizela “Bootlegger in Bakoven, Cape Town, after a run from Sea Point to Llandudno and back. You’ll arrive in time for brunch, just after you’ve hit the 21km mark. The cheddar melt burger is the business.” – Erik Salamon “Elephant & I, Richards Bay. The best burger I’ve ever tasted.” – Rialine Steyn “Not only does Ed’s Diner do unbelievably good burgers; the service is great, too.” – Celeste Smit “The Artisan, in Greenside.” – Bhavin Rama “Delish Heidelberg, on the Garden Route.” – Georgie Strandvik…

Tomato + Olive Tapenade Combining tomatoes and olive oil increases the antioxidant activity of tomatoes. Made from finely chopped, oil-rich olives, tapenade adds a salty, briney flavour. Mango + Jalapeños  This sweet-and-spicy combo is loaded with vitamin C, which may improve oxygen delivery during exercise. Kale + Mushrooms Swop lettuce for sauteed calcium-rich kale/spinach and sauteed mushrooms — if possible, mushrooms cultivated with vitamin D, which boosts absorption of calcium. Broccoli Sprouts + Sun-Dried Tomatoes A study in the journal Cancer Research found that when eaten together, broccoli and tomatoes led to a larger decrease in tumour growth than when eaten separately. Grilled Pineapple + Spring Onions Pineapple has bromelain, which helps reduce injury-related inflammation, and enzymes in spring onions produce a compound that has antiviral and antimicrobial properties. Bean…

IN 2018 the Comrades Marathon will celebrate its 93rd edition, and in 2025 its centenary. But in a running landscape in which shorter-distance races are growing massively along with huge female participation, ultra-distance events such as Comrades face the challenge of remaining popular and relevant, while maintaining a solid sponsorship base. Since 2000, the Comrades has maintained a solid level of entries; but last year the event lost two headline sponsors, while the number of finishers – relative to entries – shows a dramatic drop-off. Chris Fisher took over as Comrades General Manager on 1 April 2015. We asked him about the future of Comrades, international competition, and sponsorship – and the challenge of attracting a new, younger generation to the great race. The Comrades men’s race has been dominated…

GAUTENG Saturday 5 August SPAR Women’s Challenge Pretoria SuperSport Park Stadium, Centurion, Pretoria; 10km and 5km: 2pm Sophia Matlou 011 203 5303 or 074 750 7186 sparladiespta.co.za The Pretoria leg of the SPAR Women’s Challenge has grown, from humble beginnings, into one of the world’s largest road races. It’s the most popular and inclusive road race in South Africa: there are over 25 000 participants, including Olympians, top age-group competitors, and thousands of women who run for charity and to achieve their own personal goals. SEARCH THE COMPLETE LIST OF RACES IN SOUTH AFRICA: RUNNERSWORLD.CO.ZA/ RACE-CALENDAR KWAZULU-NATAL Sunday 6 August 3 Falls Trail Run Forest View Primary School, 1 Ridge Road, Forest Hill, Kloof; 18.5km: 6:30am; 6km Kloof Conservancy 083 626 8684…

 WHEN I INTERVIEWED SOUTH AFRICAN WOMEN runners for our State Of The (Women’s Running) Nation Address, every single one of them admitted they didn’t feel safe running alone. “It’s time we put our safety first. Because we deserve to run whenever we damn well want to!” Me? I used to feel as though I live in a beautiful, safe Utopia. Most mornings, at 6am, I run along a beachfront promenade close to my home. In winter it’s pitch-dark at that time, but I‘ve never thought anything of it, because there are plenty of other runners around and the route is well lit. Until, last Saturday morning, I heard a scream. It came from a woman who lives in my block – she was being held at knifepoint by a thief,…

Will Addison Age: 39 Home Town: Randburg, Gauteng Height: 1.98m Occupation: Software Developer Time Required: 7 Months Then: 96kg Now: 76kg The Wake-Up I had a bad year. I got divorced, and my son decided to go and live with his mom in England. Because I wasn’t in a good place mentally, I began to overeat, often reaching for high-fat, processed foods. I’d wake up feeling terrible every morning, having battled to sleep and struggling with low self-esteem. Every month I had to buy new clothes, to fit my expanding waistline. But in the back of my mind was a nagging feeling: ever since I was a child, I’d wanted to be a runner and take part in the Comrades. The Shake-Up My biggest challenge was convincing myself I could…

NAME: Jani du Toit INSTA NAME: @jani.jbrobinblog AGE: 25 HOMETOWN: Pretoria OCCUPATION: Blogger and fashion designer What phone do you use to take your Instagrams? Huawei P9 Lite. Where is your favourite place to run? Faerie Glen Nature Reserve. Tell us about your Insta name. The short version: it refers to my name and the name of my blog. And the long version: it combines the initials of my maiden name, Jani Bester, with my cousin’s name, Robin. What’s the story behind your top-three most-liked pics? Where did you take them, and why? Instagram 1: I really like insects and interesting little things. I went running with my husband one afternoon, at an easy pace because he’s a beginner. This beautiful jewel beetle caught my eye. It was a terrific…

GET READY FOR A... Half Marathon Who Are You? A Hilly Half Fun-Runner Your Goal: Train Enough to Enjoy It Hit the hills… The only way to have fun at a race with a lot of ups and downs is to climb and descend regularly in training. “Instead of doing a speed-focused training cycle, it makes a whole lot more sense to focus on hills,” says coach Janet Hamilton (runningstrong.com). If you almost never run hills now, seek them out once a week: find a hill (or bridge or car park) that will allow you to climb for about 60 seconds, and run it a few times during a midweek run that’s longer than your shortest recovery runs. Once you’re comfortable with that, you can progress to a route with…

TRAINING I need a marathon workout I can do before a long commute – ideas? You’ll get the most bang for your buck – improved aerobic capacity, speed, and efficiency – with a workout that includes a variety of faster-than-easy paces. Here’s one you can do in 50 minutes: after a 10-minute warm-up jog, run 10 minutes at tempo pace (about, or a little faster than, half-marathon pace – the effort should feel hard but controlled). Then do 3 x 1:00 at 5-K pace, with a minute of jogging recovery between each rep. Finish with another 10 minutes at tempo pace, plus 10 minutes of jogging to cool down. – Mario Fraioli, coach who has worked with Boston Marathon and Olympic Trials qualifiers RACING How can I tell if a…

We run for many reasons, but among the most common is the enormous health benefit. If the ‘medicine’ we take to make us healthy may be causing us harm, that’s a rather big deal. Is running harmful? It’s a loaded – and very deep – question; partly because the answer almost always starts with ‘it depends…’ First, let’s define ‘harm’. If you want to characterise harm as being an increased risk of heart disease, hypertension, obesity, diabetes, and all manner of non-communicable diseases, then the answer is simple – running will help prevent harm. This is one situation in which there is no ‘it depends’; regular runners are physically fit, which reduces their risk of disease and early death significantly. You’re looking at between 35% and 50% lower risk. Family…

1 ULTIMATE BEEF BURGERS Makes 4 (Pictured on previous page) 6 slices bacon ¹/4 cup mayonnaise ¹/2 Tbsp. sriracha/chilli sauce canola oil, for the grill 4 slices (1cm thick) sweet onion 600 grams beef mince or sirloin 1 tsp. kosher salt ¹/2 tsp. ground black pepper 4 slices (30 grams each) sharp cheddar cheese 4 burger buns, sliced 16 dill pickle slices 4 tomato slices 4 leaves butter lettuce Place bacon slices in a large skillet. Cook over medium, turning occasionally, until crisp, about 8 minutes. Transfer to a paper towel–lined plate to drain. Let cool slightly, then break in half. Meanwhile, in a small bowl, stir together mayonnaise and sriracha. Prepare grill for medium-high heat. Brush grates with oil. Add onion and cook, flipping halfway through, until lightly charred,…

Blue Thanks to its funky, intense flavour, less than 30 grams should do the trick, but blue cheese is fairly high in Swiss sodium – 16 per cent of your daily needs. Pair with caramelised onions or go classic with a hot sauce. Cheddar Per 30 grams, it packs 630 kilojoules, nine grams of fat, and five grams saturated fat. But full-fat dairy still trumps fat-free, which tends to be more processed. Swiss This holey cheese has a lot going for it: a Gouda 30-gram slice packs eight grams of protein (more than most cheeses), 30 per cent of your calcium needs, and almost no sodium. Pairs well with a mushroom-based veggie burger. Goat This may be a good option for those with a cow’s-milk allergy, thanks to its protein…

“HER REAL POWER COMES FROM HAVING PASSED ON WHAT SHE’S LEARNED FROM RUNNING.” Blanche Moila, 60 Multiple SA champion, running legend BLANCHE MOILA made history in 1984, when she became the first black female athlete to be awarded Springbok colours. While I don’t know the full extent of her life story, she undoubtedly faced more challenges than the average person. Blanche is a little older thanme,butI’vecompeted against her many times – the first time was probably at an SA Cross-Country Championship in the 80s, because I only ran cross-country at school level. As a young athlete, I was exposed to all sorts of different personalities – some athletes chose not to speak to their competitors at all. But even though Blanche was a fierce competitor (she held provincial records in…