Innholdsfortegnelse for December 2017 i Runner's World South Africa

“Muscles need time to bounce back, and minds need time to reboot.” ON PAGE 68 OF THIS EDITION we have a story titled ‘The Ultimate Guide To Not Running’. Huh? Are we mad? What is this? It’s probably one of the most important stories we’ve run this year, because it’s all about that vital component of running called REST. Yes, that thing you do when you’re not running. The reason rest is so tricky is that running is addictive. There is no keener runner than one who runs regularly. A fit runner just wants to run more. And more. And more. And there’s no better feeling than running strong and injury-free – but no worse feeling than being unable to run. Just the other day, a running mate of mine…

Tyren Naidoo Age: 26 Home Town: Durban Height: 1.69m Occupation: Chiropractic student and BSc Human Life Science graduate Time Required: 6-8 Months Then: 92kg Now: 68kg The Wake-Up At school, the kilojoules I consumed far outweighed the energy I expended, because I didn’t engage in any form of physical activity. The extra weight I carried made me question my self-worth; and when I reached my heaviest at varsity, I realised I needed to start valuing myself enough to take care of my health. The Shake-Up It wasn’t about finding a quick fix; I was more concerned with becoming healthy than losing weight, so I decided to change my entire lifestyle. That meant walking on my local trails, and then gradually progressing to running. I made small changes to my diet…

’TIS ONCE AGAIN THE SEASON of festive excess, and while I remain highly committed to becoming the best runner I can be, I will be gobbling mince pies and knocking back mulled wine with the best of them. And the worst. Non-running friends and acquaintances often express surprise when they see me eating cake or having a glass (or two) of wine. It’s as if they assume that because I’m a runner, it means I steer clear of ‘vices’ such as alcohol, butter icing and sugar. Little do they know just how often the words ‘run’ and ‘cake’ turn up in the same sentence when runners are talking. And the fact that there are food-themed races, running clubs named after food, and a blog called Runs for Cake stands testament…

NAME: Atlegang Masego Mosimanekgosi INSTA NAME: @butatliruns AGE: 24 HOMETOWN: Randfontein, Johannesburg OCCUPATION: Data Analyst and Blogger What phone do you use to take your Instagrams? Huawei P10 Plus and iPhone 5s. Where’s your favourite place to run? Running where you’re not supposed to can be liberating. I like to run down Rissik Street in the Johannesburg CBD, zigzagging my way around hawkers and pedestrians. Tell us about your Insta name. Atli is short for Atlegang, and when people see me running, they say: ‘but Atli runs!’ (@butatliruns). What’s the story behind your top-three most-liked pics? Where did you take them, and why? Instagram 1: I start my weekend with a morning run in Braamfontein. This shot wasn’t planned at all: I turned around, and – just like that –…

1 / Clam Hips Off Floor With one elbow and knee on the floor, directly under your shoulder, draw your abs in towards your spine; Raise your entire body, keeping your neck long. On the exhale open your knees from glutes, squeezing your heels together. Inhale on the return. Repeat on the other side. 2 / Bridging Against Wall Place your feet flat on a wall, lower legs parallel to the floor. Draw your abs towards your spine, inhale and raise your body, squeezing your glutes together. At the top, exhale and lower your spine, vertebrae by vertebrae. Advanced move: try one leg at a time. 3 / Standing Posterior Sling Stand with your left foot at seven o’clock and your right at 12 o’clock. With a 25cm Pilates ball…

TRAINING I want to run with my (much faster) spouse. How can I catch up? There are a few ways to go about this. First, get (a bit) faster on your own with more speed workouts. Impatient? Use his or her run as your ‘hard’ session. It’ll force you to keep up – just remember to say something if you need to pull back. On the flip side, remind your spouse of the importance of slower recovery runs, and ask to drop down to your pace. If all else fails, run a loop that forces you to pass one another regardless of speed. – Joe Holder, Nike trainer and running coach GEAR Vaseline doesn’t stop my irritation during marathons. What else can I do to beat chafing? The fit of…

Lifestyle Crossover: adidas AD32 Protean R2 199 adidas do make highly technical race-ready eyewear, but we’ve enjoyed wearing the brand’s more leisurely look. This pair is lightweight, 100% UV-protective, has an adjustable nosepiece, and includes grippy inlays at the temples to keep the frames in place. Totalsports Competing: Oakley EV Zero Stride Prizm Road R2 690 It may feel like you’re wearing next to nothing on your face, but there’s an old saying that goes: dynamite comes in small packages. This pair has full UV protection, enhanced contrast and visibility for clarity on the road, and a secure fit. They’ll enrich every run. Oakley 021 486 6100…

THE RUNNER’S CHECKLIST IS A LONG ONE: TRACK AND TEMPO RUNS. LIFT AND LUNGE. BUY NEW SHOES. CHARGE WATCH. DO ALL THAT GROSS LAUNDRY. Basically, there’s a lot to get done. So when you see the word ‘rest’ on your schedule, it’s easy to breeze over. Why would you do nothing when there’s always something to cross off the list? The answer is simple: not running is just as important as fitting in that long run. Rest days help strengthen your body, sharpen your focus, and reinvigorate your spirit so that you actually want to keep training. “Rest is not a four-letter word to be ignored,” says Dr Kevin Vincent, director of the University of Florida Running Medicine Clinic. “The big reason you need it is recovery and recuperation. Every…

1 Go low. With your impact, that is. Incorporating low-impact exercise (such as cycling, rowing, and the elliptical machine) allows you to get the aerobic benefits you want without taxing your bones and tendons. If you have access to a pool, swimming is one of the best options (try aqua-jogging for running-related benefits, or lap swimming if your legs need a break). “It has zero impact, and being in a cool pool is soothing,” says running coach Dr Magdalena Donahue. 2 Grab a ball. When you play cricket, rugby, or soccer with the kids in your backyard, you form more well-rounded muscles and bones, which reduces your risk of injury. “When you’re running, everything is linear, so your bone gets stronger in one plane of motion,” says Vincent. “By doing…

“It would therve them right if you got hit by a buth.” THE PERKS OF RUNNING BY YOURSELF include the freeing of your soul, and becoming one with nature. But that’s only if it’s sunny, the birds are singing, and the heavens are in harmony with you. There are other times when there just ain’t no sunshine – neither outside, nor in your life. The sun disappears behind a gun-metal-grey cloud, birds cease their song, and running heaven becomes running hell. Then, just when you think you couldn’t feel any lonelier, a monkey appears on your shoulder. He’s an evil little sod who whispers negative comments, and loves nothing more than to remind you of the dark, empty room in your brain where you go to feel very, very sorry…

“Too much chilli and garlic the night before. Needless to say, I visited the same portaloo twice on the two-lapper route.” – Carmen Brooker “We drove 300km to my first marathon. On the way my husband realised he’d left his running shoes at home. I teased him about it relentlessly, only to discover I’d also forgotten mine!” – Chrizell Roberts “A motorbike drove into the back of my leg. I still wanted to finish, but paramedics advised me not to run any further.” – Bridget De Freitas “I was working at a race. It rained on the first day, then raccoons attacked our stock of powders and nutrition during the night, our pop-up tent ripped in high winds, and it started pouring down.” – Philip Graves “I fell on my…

YOUR MUSCLES BOUNCE BACK. When you run (or do any exercise), you create microscopic tears in your muscle fibres, and your body likes those about as much as you like trying to open a sweaty GU packet. YOU AVOID STRESS FRACTURES. If you’re trying to sidestep an injury (and, um, who isn’t?), rest is crucial. Running is great for your bones – the impact stresses the tissue, and just like a muscle, that increases cell turnover and forces the bone to remodel with stronger structures. TIGHT TENDONS ARE PROTECTED. Tendons are connective tissues that hold the muscle to the bone, so they work constantly as the body moves. But blood doesn’t get to them easily, so they take longer to repair than tissue that has higher vascularity (such as muscles).…

…and all through the night we’d eaten far too much. The season to be jolly usually involves indulging in lots of good food. We at Runner’s World consider a healthy diet of utmost importance; but we’re not about to condemn you for falling off the wagon on one measly day. The question is: exactly how much running will it take to banish the festive bulge? 24.5km RUN THIS FAR TO BURN OFF THE AVERAGE CHRISTMAS LUNCH PLUS DESSERT (7 823KJ). 1 264KJ IN THREE CHEESE CRACKERS. 3.86KM RUN THIS FAR TO BURN OFF THOSE CRACKERS. 6 996 Steps in 5.3km. Run this far to burn off one mince pie and three chocolates. 0.246kJ BURNED PER STEP. 1 719KJ Total kJ in a mince pie and three chocolates. 5.30/km Run this…

In 2012, Scottish ultra runner and doctor Andrew Murray entered the Gobi Challenge, a six-day race in Mongolia. It did not begin well: “A couple of Mongolian runners blasted off on the first day, while I struggled with jet lag and a heavy cold,” he recalls. “Sleep is the major determinant of how I’ll perform.” Jet lag and lack of sleep are becoming increasingly prevalent in our sport. More and more of us fly long distances to take part in races – 30 per cent of runners in the 2016 New York City Marathon travelled there from overseas, for example. Clearly you don’t want to put in months of training for a destination race only to have your performance hampered by fatigue or a body clock that’s out of whack.…

What’s the deal with heart-rate monitors?  – MTHUNZI, BLOEMFONTEIN A heart-rate monitor helps runners to monitor training intensity; there are pitfalls, though, because using one isn’t straightforward… For example: on a hot, humid day, your body struggles to shift heat. An increase in heart rate indicates the higher physiological cost to maintain your speed. Over the course of your training session, you might see your heart rate rise from, say, 140bpm to 155bpm. To manage heat, run in the shade or increase your walk breaks. But it gets more complicated. If you run the same route on a cool day, adding an extra 4km, but your heart rate stays at 155bpm, that could be due to a build-up of fatigue. Heart rate is effective in picking up the early signs…

Best For Freedom: GOAL ZERO Nomad 9 R1 800 Charge your smartphone by plugging it into a USB charger attached to a solar panel. The device weighs 363 grams; which means it’s light enough to be carried in your pack. Want to charge while you’re on the move? Simply attach it to the outside of your pack. capeunionmart.co.za Best Watch: Suunto Spartan Wrist HR R8 999 On the back of this must-have running watch is a built-in optical heart-rate monitor. We reviewed it last winter; what’s new is that now, it’s sold with a five-year warranty, which entitles the customer to a new or previously-owned watch if it breaks – at no extra cost. suuntosa.co.za Best Camera: GoPro HERO 6 Black R8 289 Quick, grab-and-shoot video footage, in 4K, 2.7K…

Long-Range Road: ASICS Gel Nimbus 19 R2 599 This popular distance shoe is even lighter this year. It has fewer overlays as well as seamless technology on the upper, which also means it fits more comfortably. In addition, more bubbles have been added to the Flytefoam in the midsole – again, to decrease weight. Kevlar chips ensure the strength of the sole isn’t compromised. asics.co.za Short Trail: adidas TERREX Agravic Speed Women’s R1 799 Though it isn’t as soft as the Boost technology we’ve come to enjoy in adidas’ road shoes, the Agravic does have a sturdy EVA foam and midsole that’s well-suited to trail running. A grippy outsole and overall light weight make this shoe a weapon of choice for fast, short-distance runners. adidas.co.za Versatile Road: Saucony Kinvara 8…

We heard through the grapevine that The Red Cross War Memorial Children’s Hospital hands out ‘bravery’ medals to their young patients. Which got us thinking… surely these courageous children would appreciate our old racing medals more than our bottom drawers do?! That’s when we decided to make a difference. The Hospital cares for over 260000 sick and terminally ill patients a year, one third of whom are younger than one year old. Post-surgery, every child is given a ‘medal of bravery’; an old race medal, donated to the hospital by a runner or cyclist. Many of these sick or injured children will never leave the hospital, so the medals are extremely symbolic, and cherished by the children receiving them and by their families. So we put out a plea on…

1 Don’t change too much . While many think they need to tighten their grip on kilojoule intake come rest day, that’s not really the case. “It’s not necessary to restrict energy intake,” says Dr Stephanie Howe Violett, a running and nutrition coach and the 2014 Western States 100 champion. “That’s when most recovery and adaptation occurs, and proper nutrients are important to facilitate those processes.” Instead, tune into your hunger cues and opt for food quality over quantity. 2 Space out kilojoules. Many people backload during the day, meaning they eat a light breakfast and lunch and then have a big dinner, says Tenforde. But that depletes your energy and makes your body more susceptible to breakdown. A steady supply is best, so if you must go light on…

NAME: HANDRÉ POTGIETER AGE: 39 PROFESSION: CRUISE DIRECTOR HOME TOWN: KNYSNA Cruise director Handré Potgieter has been at sea for 17 years – the last eight with Seabourn Cruise Line. During that time he has run in places such as Barcelona, Monte Carlo and Iceland, and he’s participated in the London and New York marathons for charity. Working on a cruise ship sounds like fun: you get to travel the world, see the sights and meet interesting people. Life is an adventure. But it isn’t all fun and games; Potgieter’s one of the busiest guys on the ship, and he’s had to develop innovative ways to fit it all in. “The human body responds well to variety. Having an unpredicatable lifestyle adds the element of surprise.” What got you into…

My husband is a runner. What should I buy him for Christmas? – FAYE, JOHANNESBURG A voucher for a sports massage will help him recover if he’s training for an event. A foam roller or ball will help him release tight spots. Most runners don’t have pretty feet, so be careful he doesn’t take a pedicure the wrong way! Does he listen to music while he runs? Then he’ll appreciate cordless headphones. A moka pot or coffee machine is an epic gift – the smell certainly gets me out of bed for an early-morning run. And it’s a subtle way of encouraging your husband to get his run in early, should you want to spend the best part of the day with him during the holidays. If budget isn’t an…

NAME Warren King AGE Old Enough PROFESSION Trail Event Organiser It was still dark when I was nudged awake by the haunting strains of a traditional horn; an alarm that ensured I’d make it to the pre-dawn start of the daunting Mongolia Sunrise 2 Sunset Trail Marathon. I had spent the night in a teepee, and to get to the race village, I had travelled through Russia and Siberia – all for a race I had entered on a whim. Siberia Because there’s no Mongolian embassy in South Africa, I collected my visa in Irtkutsk, Siberia’s largest town. It’s pretty, and has lots of running routes to choose from. To shake off the jetlag, I ran alongside the wide Angara River, passing Soviet statues, colourful, onion-domed Orthodox churches, and memorials…

Stay Up “Sleep on the plane if it’s bedtime in your destination city,” says sports physiologist Randy Wilber. If you’re travelling during daytime in your destination country, try to stay awake. Squeeze It Wear compression socks. The pressure reduces fluid build-up, which helps prevent DVT. The improved circulation can also stave off post-flight leg sluggishness, says Wilber. Fight Germs Spending hours on a flight is a great way to get sick. Apply antibacterial hand gel liberally. Using a saline nasal spray will help prevent your nose from drying out in the recirculated air. Sup Up Dry aeroplane air causes dehydration, which heightens jet lag. “It exacerbates the travel-fatigue scenario,” says Wilber. Aim to drink a cup of water every 60-90 minutes.…

“Pilates strengthens as well as lengthens the body. It stabilises and brings awareness of your weaknesses,” says Tony Diamond, Master Pilates coach at Third Space Health Clubs. “People see Pilates and yoga as interchangeable, but they’re not. Pilates strengthens you through length. Yoga – the odd pose aside – is more about opening and relaxing, but with Pilates you take the movement to its full length, you are moving your muscles eccentrically [lengthening], not concentrically [contracting], and making sure they are functionally robust as well as becoming more flexible.” Reformer Pilates (on machines) is generally preferable to mat work if you’re a beginner, as the machines provide support and teach you better posture, but this mat-based routine is designed by Diamond for runners who are Pilates novices. “This can be…

BEFORE A RACE What are my goals for this race? How do I see my race playing out? What are my concerns? Based on my recent training and racing, what are realistic expectations? What am I looking forward to in this race? DURING THE SEASON How are my workouts making me feel? Are there aspects of my lifestyle or training that I need to tweak? How is my confidence level? Can I do anything to boost it? Did I execute my race plan? Did I meet my expectations? BEFORE AND AFTER THE SEASON What am I looking forward to in the coming season? What are my goals for the season? What improvements should I make in my lifestyle, training and racing? What is my post-season assessment? What are the things…

It’s not the festive season without a turkey, right? Well, a growing number of runners would disagree. Notably, Scott Jurek of ultrarunning fame and Olympic legend Carl Lewis achieved world-class status without eating meat. So during the holidays, take a page out of Mark Bittman’s updated cookbook, How to Cook Everything Vegetarian, for your end-of-year dinner fare. “What encourages me is that the idea of eating meatless meals – the understanding that this is a healthy thing to do, and worth aspiring to – has become mainstream,” says Bittman, a four-time New York City Marathoner. These dishes pack a nutritional punch, and prove that a meat-free holiday meal can be just as festive and filling as having the bird, the stuffing, and the side dishes. Stuffed Winter Squash with Quinoa,…

T-Shirt and Tank Top: Under Armour Threadborne R549 In the same year Under Armour opened its first large concept store on South African soil, stocked with an impressive array of running-specific gear, Threadborne fabric was launched. It feels smoother against the skin than any other fabric we’ve tested – and it looks great, too! underarmour.com/en-za Shorts: adidas Supernova Dual Shorts R1 700 It never ceases to amaze us how soft and light summer running gear has become – and these shorts are no exception. Chafing is often an issue for runners. Thankfully, these shorts mould to the shape of your legs and have an inner layer, which takes care of that nuisance. adidas.co.za Socks: SOX R119 There was an explosion of new and exciting socks in 2017, adding colour, class…

R1 800 • 228 GRAMS SPORTSMANS WAREHOUSE Bootie bits When it comes to lightweight running shoes with thin, tight-fitting uppers, it’s often the case that comfort isn’t the primary goal; however, this pair features an inner bootie, which locks down the midfoot underneath the laces. It’s made of lightweight, stretchy mesh. We advise giving the tongue of the bootie a good tug once your foot is all the way in, which will smooth out the kinks and ensure the inner is in an optimal position. First Impressions It’s remarkable how similar this shoe is to the Salomon S-Lab Sense in look, style, and even weight. Once you slip your foot in, you can tell the difference; but like the Sense, the Summit V2 still delivers on performance. Unlike the Sense,…

MEG MACKENZIE 31, Cape Town megmackenzie1 Meg Mackenzie is one of South Africa’s strongest trail runners. For the last five years she’s been documenting her trail-running adventures on Insta, both at home and away. “I firmly believe that sport – trail-running in particular, because it’s new – needs role models,” she says. “I post about the tough races I compete in, because I want to show women, talented young athletes – and in general, people who want more from their already-active lifestyles – that it can be done. That’s how progression works: once someone’s done something, it inspires others to try something bigger, better or faster.” “…ONCE SOMEONE’S DONE SOMETHING, IT INSPIRES OTHERS TO TRY SOMETHING BIGGER, BETTER OR FASTER.” GERDA STEYN 27, Bothaville, Free State gerdarun Gerda Steyn started…

ED’S CHOICE TRAIL RUNNING SUNDAY 10 DECEMBER Trilogy Trail Run @Warwick Warwick Wine Estate, R44, Stellenbosch; 15km: 7am, 10km: 7:15am, 5km: 7:30am Dirtopia 021 884 4752 dirtopia.co.za A popular summer event, which starts at one of the most spectacular wine farms in Stellenbosch. Climb the slopes of Klapmutskop, and run on singletrack and jeep track through the vineyards, towards Le Bonheur and Delvera. Afterwards, coffee and a light breakfast are served, and are best enjoyed on the idyllic lawns within the grounds. A tip: prize-giving is worth sticking around for. GAUTENG SUNDAY 17 DECEMBER The Christmas Dash The Big Red Barn, 7 Nelson Rd, Olifantsfontein, Johannesburg; 15km, 8km & 5km: 7am Shane Gouldie 082 332 9552 trailadventure.co.za A festive family fun run…