Innholdsfortegnelse for January 2018 i Runner's World South Africa

IT WAS NEW YEAR’S EVE when ultra-marathon runner Veronica Mtetwa received a phone call relaying the devastating news that her mother, Smomo Nxumalo, had been hit by a stray bullet in her hometown of Pongola. While it’s a miracle she survived the incident at all, she is now completely blind. Mtetwa, a 34-year-old domestic worker, had been saving a portion of her wages to pay for a trip to America to run the New York Marathon. But there’s an unbreakable bond between mother and daughter; there was never any doubt in Mtetwa’s mind that she would use the money to help her mother instead. Their relationship is one of unconditional love and support – which we should expect, but don’t always see. Before Nxumalo’s accident, she even took care of…

What are this year’s bucket-list trail-running races? – LINDSAY, Kalk Bay Knysna’s one of the most spectacular parts of South Africa, so it’s ideal for a holiday. The Knysna Marathon is one of my favourites, because it takes place during the Oyster Festival. The atmosphere is jovial, and there are lots of other sporting events and activities for the whole family throughout the week. The Karkloof 100-Miler (160km, see page 78) in KwaZulu-Natal is a new event, currently the only 100-mile trail-running race in SA, and it has been modelled on the iconic US Western States and Leadville runs. The Cederberg Traverse sounds great, and I would really like to run it. The Cederberg is only two hours outside Cape Town, but it feels like it’s in the middle of…

NAME: Nikki-Leigh Piper INSTA NAME: @approachtheworldwith AGE: 32 HOMETOWN: Cape Town OCCUPATION: Executive Producer at Fuelcontent SA What phone do you use to take your Instagrams? iPhone 5S Where’s your favourite place to run? The magnificent routes on Table Mountain. Tell us about your Insta name. A few years ago, I had my wrist tattooed with the word ‘love’. Sometimes I can be pretty hard on myself, so it acts as a constant reminder to always approach everything, every person – and most importantly, myself – with love. And so, @approachtheworldwith was born. I also have the word ‘run’ tattooed on my ankle! What’s the story behind your top-three most-liked pics? Where did you take them, and why? Instagram 1: Taken in the Canadian Rockies. I travelled to Canada last…

Brussels Sprouts ADD › 250 grams (1½-2 cups) Brussels sprouts, trimmed BENEFIT › Sprouts add nuttiness and vitamin C. Sweet Potato ADD › 250 grams sweet potatoes, peeled BENEFIT › The sweet spuds add beta-carotene to help reduce muscle damage. Beetroot ADD › 250 grams (2 medium) beetroot BENEFIT › Nitrates in these earthy roots can improve endurance. Celery Root ADD › 1 medium celery root, peeled BENEFIT › Adds a celery flavour, plus calcium and potassium. Carrot & Parsnip ADD › 2 medium carrots and 1 medium parsnip, peeled BENEFIT › Sweetness, fibre, and vitamin C.…

“IF YOU TRAIN SO THAT YOUR WEAKEST LINK BREAKS UNDER EXTREME CONDITIONS, YOU’RE SET UP FOR FAILURE.” YOU’VE HEARD ABOUT symmetry before: it’s a mathematical principle that denotes exact equality on two sides. A butterfly’s wings. A snowflake. Your face. Some primary school teacher probably taught you about all of this years ago, and you probably haven’t thought about symmetry since. But you should, and especially when it comes to running, because an asymmetrical body could be the culprit behind a nagging injury, or what’s keeping you from finally nailing a new PB. “Evaluating and working on symmetry is one of the top tips I would give new and veteran runners alike,” says Michael Johnson, four-time Olympic gold medal winner and founder of the Michael Johnson Performance training programmes. “It…

THE WAKE-UP When a loved one committed suicide, my family and I struggled with our loss. Emotional eating became my way of coping; and as a consequence, my weight ballooned to a point where I wasn’t just uncomfortable in my clothes, but also in my own skin. That’s when my life took a turn for the worst. My newfound hatred for my body negatively impacted my moods – to the point where I had to take medication for depression, and my doctor warned me that if I didn’t change, I’d end up in a clinic. Though my tipping point was when a work colleague asked if I had a secret I wanted to share with him, and pointed to my stomach. I knew exactly what he meant, and I felt…

WHEN WE SAY TREADMILL, do you think dreadmill? We get it. The scenery is monotonous, there’s no fresh air or sunshine, and if you slog through the same workout every time, the tedium is real. But here’s the thing: with the right plan, treadmills can offer much-needed variety and even a burst of motivation. And with the days getting hotter and the sun getting stronger, there’s no better time to experiment. Just ask Lisa Rainsberger, the 1985 Boston Marathon champ (and mom of current top varsity miler Katie Rainsberger). Rainsberger swore by treadmill training to survive long Michigan winters growing up. “My old treadmill lasted 14 years, two marriages, and moves to four states!” she says with a laugh. She specifically credits it as an awesome tool for interval training,…

Getting injured sucks, and it’s easy to complain about it angrily to anyone who will listen. But emerging research shows that your mental state actually plays a role in whether you’re at higher risk for chronic injury – and how well you’ll recover. Take this 2013 study: researchers looked at athletes who had ACL reconstruction surgery, and were able to predict with 70 per cent accuracy those who would make a full comeback within a year. How? By identifying key psychological outlook factors such as mental readiness and sense of control. In a separate review of 11 studies, scientists found that emotions such as fear and doubt prevented injured athletes from getting back in their groove, while those who were motivated and confident – despite performing worse than usual –…

How do you overcome overtraining? – PAT, East London The key is to adjust the intensity of your training during high stress. To recover from overtraining, you have two options: 1. Full rest for an extended period of time. 2. Permanent correction of poor training habits. This should be the first and only time you end in a heap. To prevent this breakdown from becoming a regular occurrence, you must break the cycle. Running more slowly is a good place to start; however, you must listen to your body, and ensurethat‘easy’reallyis easy. Let’s say you usually run a marathon in three hours. Consider intentionally taking your ‘easy’ pace down to 5.15/ km; then build your mileage, making sure your average heart rate drops steadily. Only then should you attempt a…

THE 18TH ITERATION OF THIS SHOE HAS SUBTLE CHANGES. Brooks Adrenaline GTS 18 R2 499 Those looking for old-school traction, stability and comfort will find it in the 18th version of the Adrenaline. Even though Brooks have made a few small changes, the brand has done nothing drastic to alter their popular neutral road shoe for overpronators. The diagonal roll bar is still prominent in the midsole foam, which offers stability and is now softer. The upper has fewer overlays and a sleek, simple mesh, which means the shoe feels more comfortable. 286g BROOKSRUNNING-SA.CO.ZA New Balance Fresh Foam Zante V4 R2 000 The laser-engraved, six-sided hex pattern on the midsole isn’t just geometrically pleasing; it’s designed to receive as much response from the contact point on the ground as possible,…

In-Line Lunge A Start in a narrow lunge, right heel aligned with ball of left foot. Hold a towel vertically down your spine, right elbow pointed toward ceiling and left hand at lower back. B Lower into a lunge, keeping towel straight. PAY ATTENTION TO: Front knee. If it’s moving away or toward the midline, it could mean an imbalance in the hips and glutes. Deep Overhead Squat A Start with feet slightly more than shoulder-width apart. Hold a towel and lift overhead. B Sit into a deep squat, towel aligned over feet. PAY ATTENTION TO: Knees and heels. If the knees cave in, that can indicate hip weakness. If the heels come off the ground, that means calves may be tight, limiting ankle mobility. Hurdle Step-Over A Stand in…

“The right advice is key, because it’s easy to be tempted by a cool look that won’t work for your running style.” THE TECHNOLOGY OF RUNNING SHOES still blows my mind. Every year there is some fresh innovation; and although some of the innovations are more gimmicky than practical, it’s hard to fathom how creative running shoe manufacturers manage to be every year. Over the years there have been more than a few shoe trends: from the minimalist craze two or three years ago, to the oversized cushioning of brands like HOKA and Altra, to the high-top Puma Netfits that allow for individualised lacing systems. In the last two years we’ve also seen the return of brands such as Under Armour into the vibrant running space, and their edgy urban…

Hotel Mini-Barre Strength work is just as important as cardio, and these moves – designed by Becca Pace, a trainer for the Barre Harmony programme at Daily Burn – will work your hips, hamstrings, and glutes while improving balance (key to a stable core). “For runners, that means fewer falls on mixed terrain,” Pace says. And guys: this barre-inspired workout isn’t just for women. “It’s great for men, too, because it works stabiliser muscles that may be weak or tight – that happens regardless of gender,” she adds. Grab a towel to get started. 1 Plié Oblique Crunch Stand with feet more than hip-width apart, toes pointed out. Extend arms to sides, palms forward. Lower into a plié squat, then bend left at the waist, bringing right arm toward ceiling…

Potato Latkes  TOTAL TIME: 1 HOUR › SERVINGS: 4 With more complex carbohydrates and muscle-fuelling potassium than spaghetti, potatoes make an excellent alternative to your usual plate of pasta. And because latkes, a traditional Jewish appetiser, are made with eggs and oil, their glycaemic index is lower than that of a plain spud. This means the carbs take longer to hit your bloodstream, providing even, lasting energy for your last holiday runs. INGREDIENTS 500 grams potatoes, scrubbed 1 medium onion, peeled and halved 1 tsp. kosher salt 1 large egg, lightly beaten ½ cup all-purpose flour 8 Tbsp. canola or olive oil, for frying MAKE IT Using a food processor or box grater, grate the potatoes and the onion. Place in a colander lined with a clean kitchen towel and…

ED’S CHOICE GAUTENG SUNDAY 7 JANUARY Varsity Kudus 15km Road Race Library Lawns, East Campus, Wits University, Yale Road, Braamfontein; 15km: 7am Dave Rossouw 082 494 0367 Climb hills through the leafy suburbs of Parkview, Westcliff and Parktown, pass magnificent heritage houses and cityscapes, and finish in front of the iconic Great Hall steps of Wits University. This race is rumoured to make you feel sexier than you already are – if that’s even possible! There will be giveaways for the first 2 000 finishers. KWAZULU-NATAL SUNDAY 14 JANUARY Hilton Harriers Ronnie Davel 16km Laddsworth Primary School, 1 Winstead Road, Hilton, Pietermaritzburg; 16km: 7am; 6km: 7:15am Paul Laing 082 491 3194 The 15km race runs mostly through Mondi’s Mountain Home Forest Estate, and the 6km Fun…