Innholdsfortegnelse for December 2015 i Runner's World South Africa

THE INBOX WINNING LETTER BIRTHDAY SURPRISE Five years ago, my leg suddenly buckled beneath me. It turned out I needed major spinal surgery, which meant I had to learn to walk again. During my inactivity, I became unfit and gained 25 kilograms. Eventually, when I felt up to it, my daughter persuaded me to participate in a parkrun. I kept at it, steadily plodding a little further each week. I finished my first half marathon in 2:38, and I plan to celebrate my 60th birthday by running a marathon next year. – JOHAN RICH, EAST LONDON PASSION OVER FASHION I’m sure The New Rules of Running (RW September 2015) was intended as a light-hearted take on running etiquette; but after reading the article, I was left feeling as though I…

NAME: CHRISTIAAN GREYLING AGE: 31 OCCUPATION: SUPPLY CHAIN ENGINEER Christiaan Greyling’s trail-running profile has skyrocketed since he won the 100km Elite race at this year’s Ultra Trail Cape Town. He outran 2015 Comrades winner (and hot favourite) Gift Kelehe, as well as ultra-race master Jock Green, which has catapulted him into the limelight and opened his eyes to the possibility of becoming a star. Perhaps it was his level-headed nature that led him to being crowned king of Table Mountain: his knack for balancing running with a fulltime job and marriage to trail-running star Landie Greyling. I honed my trail-running skills on the farm where I grew up, in Mpumalanga. There was a two-day hiking trail on the farm, so for me, rock hopping became second nature. I remember completing…

DEVIN PIKE Age: 32 Home Town: Pietermaritzburg Height: 1.85m Occupation: Senior ICT Support Time Required: 2 years Then: 124kg Now: 96kg THE WAKE-UP My friends and I were living it up. We ate junk food, drank copious amounts of alcohol and enjoyed the local nightlife. But at the same time, my cholesterol was high and I was constantly tired. What began as a carefree lifestyle soon left me feeling like I hadn’t really accomplished anything. THE SHAKE-UP I’d heard mornings are the best time to exercise if you want to kick-start your metabolism, so at the beginning of winter, that’s the time of day I would hit the gym – every day. But much to my dismay, the weight wasn’t falling away as quickly as I’d hoped. So my girlfriend…

Despite the apparent eternal youth of certain 40-something elites, like Bernard Lagat and Deena Kastor, most of us pro runners retire in our early to mid-30s to join the ranks of the enthusiastically recreational. I am currently 33, which is like 74 in pro runner years. And like lots of hip grannies I know, I am finding myself increasingly reflective of my early runner years, able to see which seemingly insignificant moments turned out to be critically important turning points. And with only a few more years left of my pro runner life span, I’m doing my best to scoop up all of these lessons now to make the most of it. Had I listened to this advice when I was at the top of my game, I could be…

MIX IT UP Going long lets you explore beyond everyday routes, so head for a new-to-you park or neighbourhood. If you’re doing a local race, run on the course. SCHEDULE IT Instead of ‘long run Sunday’, plan specifically: ‘breakfast, errands, run, nap…’ Figure out how to fit your kays into your day, and tick them off like a (fun) to-do. TREAT YOURSELF A cooked breakfast sounds good, right? Or a movie matinee? With something enjoyable, yummy, or relaxing waiting for you, you’ll get out the door faster. GRAB A BUD Arrange to meet a friend, or a few of them, at a specific time. The accountability can stop the habit of stalling until you run out of daylight and can’t go.…

In the Tour de France, everyone knows the power of the peloton: the riders in a pack almost always outpace loners. Even though slower speeds in running races mean drafting’s benefits are smaller, tucking in can make holding a pace easier, both mentally and physically. But not just any pack will do. Earlier this year, researcher Brian Hanley published an analysis of the pack-running behaviour of competitors at the IAAF World Half Marathon Championships between 2007 and 2014. By studying how packs formed and splintered, he was able to determine which strategies worked best – and which backfired. BEST > PERSISTENT PACKS The most successful runners – those who best maintained their pace throughout the race and sped up the most at the finish – were those who ran with…

Is skipping good for runners? Yes – by making your toe-off more explosive, skipping helps develop a longer, quicker stride. It also requires good form that mimics good running form. Do sets of 30-second reps, 60 seconds rest; build from three to six sets. – Brett Stewart co-wrote Ultimate Jump Rope Workouts (7weekstofitness.com). I’m still sore three days after a long run. Is that okay? If it’s not sharp, localised pain – which could indicate an injury – it’s probably just delayed-onset muscle soreness, which can peak two days after a hard workout and linger even longer. However, spend the next day or two recovering with short, slow runs, easy swimming or cycling sessions, or rest. Applying heat, stretching post-exercise, getting a light massage, and wearing compression socks may also…

DRINK MILK, FEEL FULL In a recent study from the UK, runners drank 600ml of fat-free milk post-long run, or a carb drink with an equal number of kilojoules. The milk group ate 10 per cent fewer kilojoules at their next meal, compared with those who’d had the carb drink. Researchers theorise that milk protein may curb appetite. MAKE IT WORK Trying to lose weight? Post-run, reach for milk rather than a sports drink. STICK WITH WHEAT For a week, healthy, nonceliac cyclists (at the Canadian Sport Institute) followed a gluten-free diet – supplemented with an energy bar that contained gluten, or one without. Researchers found no differences – in cycling performance or in wellness evaluations – between the groups. MAKE IT WORK If you feel gluten makes you sick,…

GOOD RUNNING FORM happens on the roads, of course. But there are simple exercises you can do before and after you run to improve body awareness, strength, and flexibility that will carry over to a smooth, efficient running stride. Target your glutes, hips, and arms with these pre- and post-run moves to make running feel easy and effortless. – SAGE ROUNTREE, author of The Runner’s Guide To Yoga GLUTES The glute muscles generate the force that enables you to run. If they are not firing properly, other muscles will pitch in. But over kilometres and kilometres, those compensating muscles can become overloaded, exhausted, and, eventually, injured. BEFORE YOU RUN Activate your glutes by lifting one leg out to the side. ‘Draw’ soccer-ball-sized circles with that leg, feeling your glutes engage.…

GARMIN FORERUNNER 620 R5 500 Nowadays, the options for tracking your runs with GPS are simple. Although we gave the FitBit the thumbs up, it lost out to the Forerunner 620, because Garmin have provided what so many of us are looking for these days – analytics. Specifics like ground contact time down to the last millisecond, cadence, vertical oscillation (bounce) and other metrics are all features of this virtual coach. It’s highly recommended if you want to continue your running experience after you’ve taken your shoes off. Sportsmans Warehouse BEST INGENUITY: ADIDAS CLIMACHILL TEE R400 When you pull the T-shirt over your head for the first time, as soon as the small metallic studs touch your neck and upper back you’ll feel a sharp, cool sensation, even if conditions…

WE RUNNERS, as a group, are generally as tough as bunions. Many of us embrace the black toenails, the sore muscles, the twinges and dings that come with the sport like a badge of honour. Still, every runner I have ever met has a Kryptonite. Despite how many long runs you logged or how fast you ran your repeats, your mind can throw a hurdle your way on race day that can sabotage all your hard work. As a runner, your biggest asset (or sometimes your greatest enemy) is your brain. You must put in the kilometres and the time to run your best. But I believe physical conditioning alone isn’t enough to put wings on your feet. What you think and feel on race day has a huge influence…

Wöstmann was definitely one of the contenders to win the Comrades, but it was a surprise to me that she managed to win both Two Oceans and Comrades in the same year. Logic over the years has told us you can’t do that, because Two Oceans takes too much out of you. But Wöstmann taught us that it’s possible – and she‘s become an inspiration to women runners. Her tactic of taking structured walk breaks was something I hadn’t seen in a long time. They were definitely planned; they weren’t forced. There’s knowledge to be gained from that. But I agree with Lindsey Parry – it’s not just her performance that makes her worthy of this title. It’s how she contributes to the sport. Wöstmann is a happy, intelligent and…

GREYLING has had the opportunity to race internationally,becauseofherconsistentlygood performances in previous years. But the numerous wins and records she’s racked up since, both locally and internationally, have been hard won. At Transvulcania – a long-distance race considered the hardest mountain ultra marathon in the Canary Islands – things didn’t go well for Greyling. She had pushed the mileage too hard in training, and wound up feeling fatigued on race day. She’d taken on too much, and paid the price. But her setback did teach her a valuable lesson about rest and recovery, and it’s evident she learned from it, because then she began to make wiser choices about the events she was going to race hard and strive to win. Greyling won the 60km Trail du Colorado, on Reunion Island.…

FIVE YEARS AGO, hesplashed and thrashed his way through a 1500m swim in 24 minutes. Now he glides through the water and exits in 18 minutes, but believes there is still much work to be done. This is Richard Murray, Durbanville-born South African elite triathlete. Murray started 2015 on the podium in Abu Dhabi, and finished the year on the podium in Cozumel. He finished top five in every start but one, including two ITU World Cup wins. And, most notably, he finished third at the Rio Olympics test event in August this year. This also ensured that he qualified to represent South Africa at the 2016 Olympics. He thrilled home audiences in April at the Discovery WTS Cape Town when he used his power on the bike, making sure…

STICKER OF SHAME I haven’t run a marathon in a while. How long can I keep my 42.2 bumper sticker on my car? There are people who still have Oppikoppi festival stickers stuck on their cars dating back to the early 90s. I once spotted the fish symbol on the rear end of a bakkie – and that’s not a recent event, because Jesus walked among us thousands of years ago. Then there are those drivers who are five years hideously divorced, yet still can’t bring themselves to peel off the harmonious, stick-figure families from the bumpers of their five-door saloons with plenty of room for the little ones. My point? Stuff happens, we proclaim it, time passes; then, maybe newer stuff needs to happen. You ran a marathon, and…

THREE The number of people who uploaded those races to the RW calendar! 12 734 THE NUMBER OF OFFICIAL COMRADES MARATHON FINISHERS IN 2015. 1 090 THE NUMBER OF RACES ORGANISED IN SA THIS YEAR, ACCORDING TO RUNNERSWORLD.CO.ZA. 1 117 281km THE TOTAL DISTANCE RUN BY THIS YEAR’S COMRADES FINISHERS. 4259 DNFs At comrades 2015 8 YEARS How long that runner would take if he ran the same pace as this year’s Comrades winner, Gift Kelehe. 28 IF A SINGLE RUNNER RAN THAT DISTANCE, THE NUMBER OF TIMES THEY WOULD RUN AROUND THE WORLD. 5 129 The number of women who participated in the inaugural Cape Town 12 (904 more than in the men’s field). 15 752 LITRES Amount of Coke available at Cape Town Marathon…

Tweaked your knee – but have a race tomorrow? Tape it. Plan to hit the trails – but don’t want to uproot an old ankle injury? Tape it. Kinesiology tape – the flexible, colourful bandage strips you’ve probably seen on competitive athletes–enhances mobility while protecting vulnerable spots from injury and re-injury. “Taping is hands-down my favourite conservative treatment for runners’ soft-tissue injuries,” says ultra-running podiatrist Austin Sedicum, who runs a private practice. “Kinesiology tape can support tendons, ligaments, muscles and joints while allowing full range of motion, so you can keep exercising while healing.” There are several brands of kinesio tape available at pharmacies. For more on caring for injury-prone body parts, see page 44.…

Does every runner improve at the same rate? – HANNAH, Claremont Studies that measure how the physiology and biochemistry of fitness and health adapts and improves, in runners embarking on a training programme, have found varying results from person to person: there are responders and non-responders to training. But a new study offers encouragement to those who feel left behind by those ‘lucky’ responders. The researchers tracked a group of previously inactive people, over 24 weeks of training. Some of the participants trained at low intensity, some at high intensity, and the researchers also tinkered with training volume. Over the first 12 weeks there were many non-responders, whose cardiovascular fitness measurements didn’t increase by much. But over the next 12 weeks, the group that did more training at a higher…

EVEN IF the only thing that gets you through peak training for a big event is using the mantra I’m tapering soon, once it’s time to cut back, you may end up feeling restless. But running less is crucial – it gives your muscles time to repair fully, your body time to restock its energy stores, and your mind a break from hard training, says Jim McGehee, a running coach with a background in exercise physiology. Most marathon tapers last three weeks, but some athletes need just two. Half marathoners should taper for 10 to 14 days. If it’s your first try at a distance, err on the side of too much taper. Here’s how to cut back smartly before your big day. Do it right and you’ll start the…

BLACK FOREST The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise. STIR in 28 grams melted dark chocolate. Top with ½ cup pitted, halved cherries and a sprinkle of unsweetened coconut flakes. ROASTED GRAPE Roasting boosts grapes’ natural sweetness. One study found that nutrient-dense almonds can help improve muscular endurance. STIR in 1 teaspoon honey. Top with 3/4 cup roasted grapes, 2 tablespoons chopped almonds, and 1 teaspoon chopped fresh rosemary. LEMONY BEETROOT Beetroot is a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats. STIR in ½ cup diced cooked beetroot, 2 teaspoons chopped dill, sprinkle of lemon zest, pinch of salt. Top with chopped walnuts. CURRY MANGO…

BROOKS T7 RACER R1 500 This time last year, we tested the Brooks T7 Racer – which means we’ve had an entire year to enjoy these fast, super-lightweight shoes that are perfect for five-kay speedsters. The heel-to-toe transition is smooth, and a curved platform gives you the sensation you’re running faster than usual. It’s easy to get into a rhythm with such light and well-designed shoes. The only possible downside is that there is only a men’s model. But this shouldn’t deter women, because Chrissie Wellington – one of the most impressive Ironman marathon runners around – opts for one and a half sizes below her actual size, and bashes out incredible performances. 182 grams Selected Sportsman’s Warehouse stores BEST NEW BRAND: PEARL AZUMI R1 895 It’s a…

Puma Faas 300 V3 (discontinued); V4 R1 300 218g Puma Stores South African triathlete RICHARD MURRAY, winner of the 2015 Cozumel ITU World Cup in Mexico, can run 10km in under 30 minutes – and that’s after a 1.5km swim and 40km cycle (Murray’s PB for a 10km run off the bike is 29.25 – Ed). These are the shoes this incredibly strong, fast athlete uses to train in. BEST FOR LIGHTIES At only 218 grams, the 300 V3 is lightweight for a training shoe, but the heel is 25.5 millimetres thick, and the forefoot 17 millimetres – ample cushioning for most runners weighing less than 80 kilograms. The 8.5-millimetre profile drop that leaves you with promotes an efficient forefoot strike. V4 Murray hasn’t changed to the Faas V4 yet,…

AMBY BURFOOT winner of the 1968 Boston Marathon, RW editor at large “I think one of those things that running teaches you is that there is disappointment. Once you get to a certain level of high achievement, you are much more likely to lose a race than win it. It is a negative until you turn it around and refuse to let it be. You find enough in it to keep motivated and keep hoping for the return of that great day. I learned from the running coach Jack Daniels that the great day you have is not a fluke. That’s your ability. That’s who you are. You don’t hit it every day, but that is what you are capable of. I like that. The goal for me was always…

It’s been a tough year for Sandes. He battled to recover from the glandular fever he suffered at the end of 2014, which prevented him from returning to full racing condition. (Sandes had to drop out of two of his bucket-list races this year: the Western States® 100-Mile Endurance Run and the Ultra-Trail du Mont-Blanc® (UTMB). – Ed.) But despite that challenge, he remains a hero in every trail runner’s eyes. The trail-running community can relate to Sandes, because he admits his flaws. He doesn’t always break records the first time round, but he’s humble enough to learn from his mistakes, dust himself off and try again. After a failed (due to flooding) attempt at the Fish River Canyon Trail route record, he spent 18 months planning his return, and smashed the…

WHY MARRIAGE IS LIKE RUNNING 1. Consistency is everything. 2. You’ll have a few bad days, but they’ll be outweighed by good days. 3. You have to put in the quality time to reap the reward. 4. You have to be committed. 5. Support is vital to success. 6. They both have the power to change lives. At the time of going to print, I’m only a few days away from my wedding. Nerves are mounting, I have a little knot building in my stomach, and I’m doing an hourly checklist to make sure I haven’t forgotten anything. It’s a little like preparing for a big race. Any major undertaking takes preparation. There have been dance lessons, cake-tasting, music-choosing, venue-deciding – and the crucial ‘where to go on honeymoon’ decision.…

I struggle to run in hot weather. Do you have any advice? – TARYN, Prince Albert Running in hot weather affects running performance negatively, in some more than others. That’s why it’s important that mentally, you make peace with the fact that training in the sun will be hard. Worrying about the conditions being too hot will cause you to tense up, which will only make things worse. Before I set out for a run in the height of summer, I visualise how I’m going to feel, and try to focus on the positives. This helps when outside temperatures are beyond my control. Physically, it’s important you hydrate with water and electrolytes before and during your run. If you run with a cap or visor, wet it – if your…

Summer’s blooming flowers, ample daylight, and abundance of other people out exercising make it a wonderful running season. However, sunshine and heat can be uncomfortable and sometimes even dangerous for athletes. Here are some common challenges you may encounter in the coming months. Learn to deal with them to run strong – and safe – all summer long. I get thirsty while I run. Plan routes that pass water fountains, stash some bottles before your run, or bring your own H2O. Several companies make products to help you carry water; ask a salesperson at your local running store which is best for you, given how long you usually run. My sweaty clothing rubs my skin raw. If you wear cotton, try clothing made of sweat-wicking materials that draw moisture away…

I have lots of spare time to train during the holidays. How can I make the most of it? – CLAIRE, Sunnydale You can – and should – do more than usual during the holiday season, because you have extra downtime to recover better from the training you’re doing. Depending on what event you’re preparing for, focus either on increasing your endurance, or working on speed. This could mean adding one extra day to your training schedule, or if you already train five days a week, adjusting one or two of your runs. The rules: 1. Don’t increase mileage by much more than 10% per week. 2. Ensure your longest run of the week makes up no more than 30% of your week. 3. Keep your high-intensity running at 10%…

IF YOU SUFFER an injury, your doctor may recommend cutting back on mileage or even taking a complete break from running. While downtime gives you a chance to mend, rest shouldn’t be the only part of your recovery plan. “If injured runners don’t address muscle weaknesses and faulty mechanics, they’re almost guaranteed to reinjure,” says Dr Colleen Brough, assistant professor on the physical therapy programme at Columbia University in the US. Here, running injury specialists outline how to put common injuries to rest – for good. Follow the ‘active recovery’ advice as you ease in and build up your mileage. When you’re back at full operating speed, add the ‘relapse prevention’ tip to stay healthy. ILIOTIBIAL-BAND SYNDROME ACTIVE RECOVERY When running, increase the width of your steps by a few…

What’s the best way to stop my shoelaces from coming undone? – MATT, Mitchells Plain There is more to a shoelace than just any old piece of string – and unfortunately, not all running shoes come with a decent pair that tie fast and are unlikely to come undone or give you hotspots. Your best bet is to plump for laces that feel like cotton, as opposed to greasy plastic. A cotton surface interlocks its fibres more effectively. Flat laces also lock up more efficiently than tubular versions, and form a less pronounced node, which helps prevent hotspots. But the reality is that many running shoes come with the tube variety, and the lace set-up when you buy a shoe is not always the best choice for your foot. To…

CAROLINE WÖSTMANN became the first South African Comrades winner in 14 years, and she was only the second South African female (and fourth athlete overall) to win Two Oceans and Comrades in the same year. She also ran the fastest ever ‘Up Run’, if calculated in minutes per kilometre, only missing out on the record because an extra 800 metres was added to the route to avoid roadworks. But it was the story behind Wöstmann’s win – how she rose from having done almost no running seven years ago, to Two Oceans and Comrades elite runner – that catapulted her above all other South African athletes. Wöstmann proudly admits that initially she took up running because she battled to get back to her normal weight after her first pregnancy. She…

DOMINIQUE SCOTT 23, CAPE TOWN Currently racing in the USA under an athletics scholarship, Scott recently won her last two US collegiate cross-country races, and set PBs from 3 000 metres to 10 000 metres on the track. Scott is a favourite to qualify for the Rio Olympics and run in the final – and for that reason, she will provide another example that South African women, given the right opportunities, can be competitive in international athletics and road running. You may not see her representing South Africa, but she will be proudly South African to us, wherever she ends up. STEPHEN MOKOKA 30, PRETORIA Stephen Mokoka has been South Africa’s most consistent athlete this year, winning titles from the 1 500 metres to the marathon. He’s a clinical finisher,…

KERRY-ANN MARSHALL 31, CAPE TOWN I would put my money on Kerry-Ann Marshall for great performances next year. She comes from a running background, and she certainly has fast times in her genes – her brother is Xterra champ Stuart Marais. Marshall is what we call a hybrid runner: she loves running on the road, and achieved a Comrades PB of 7:08.57 in 2014, placing 13th lady overall, but she also won the ladies’ race both at the Hout Bay Trail Challenge, in 4:45.10, and the Ultra Trail Cape Town® 100km, in 11:53.03. But throughout all of her top performances, she’s remained utterly humble – the mark of a true champ. THABANG MADIBA 31, GA-RANKUWA, PRETORIA So far, Thabang Madiba has had a superb 2015, including second place at the…

BREAKTHROUGH RUNNER Of The Year Charné Bosman, 40 I ’m forever thankful for all the amazing experiences and opportunities that running has already offered me in life. In fact, I’ve grown up a runner, I’ve developed as a person through running – I am what I am because of running. Running doesn’t just take you to amazing places, it also offers such a range and variety of relationships. Early in 2012, after I’d represented South Africa 22 times in cross-country, half marathons, world relays, Commonwealth Games and Student Games, my husband suggested that I should consider focusing on ultra marathons. Long story short, my build-up went really well, and before I knew it, I was lined up for my first Two Oceans Ultra. I ran one of my best races…