Innholdsfortegnelse for October 2015 i Runner's World South Africa

THE INBOX WINNING LETTER AFTER YOU There’s a quiet animosity between runners and cyclists; which is odd, given that many straddle both disciplines. Perhaps it’s because we share relatively small spaces, or that we often converge at different speeds, with varying assumptions. The question is, who should give way? Despite all the nuances, I think the answer is simple: I should. Whatever the activity, if I make the effort first, I’ll avoid tension, probably spread some goodwill, and then happily return to running. – BARRY MAITLAND-STUART, RANDBURG THE BEST MEDICINE When my mother passed away, my world fell apart, despite me still having my health and a wonderful remaining family. But one day I decided to go for a short run – a shuffle. I felt great. So next time,…

The first story I ever wrote that made it into print was about the Washie 100, way back in 1989. I was a raw 19-year-old cadet working for the Daily Dispatch newspaper in East London, and my then-editor, David Denison, decided to throw me in the deep end and send me down to Port Alfred on a Friday night, to follow the race and write a story for the Monday morning edition. I was to be dropped off by the newspaper photographer, and would then jump into the nearest support vehicle and follow the race throughout the night – hitch-hiking my way along the route, and recording the drama of this mega-distance event. The race starts in Port Alfred at 6pm, takes a short 10km route through the town, and…

Do you ever worry about getting lost? – GUY, Bellville In 2011, I took the Salomon International team for a run in Groenkloof Nature Reserve, Pretoria. After we’d run around in circles for 45 minutes, it became clear we were lost. Kilian [Jornet] kindly asked me for the map, and took over. I’d like to think my sense of direction has improved since then (although my wife, Vanessa, disagrees). I find exploring new trails exciting, because the idea of not knowing where I’m going intrigues me. But that doesn’t mean to say I run blindly into the mountains – on the contrary, I respect them. I research and prepare for the area I’ll be running in, as in the mountains, things can go wrong rapidly. I ask a local runner…

Back in May, for reasons that still mystify me, I registered for an October marathon. I wasn’t drunk. Not exactly, anyhow. It wasn’t boredom, or a burdensome surplus of cash. (Anyway, it doesn’t cost that much to enter a marathon.) It wasn’t temporary insanity. Well, maybe it was. How would I know, right? Maybe I’ll never understand why I signed up. What I did understand, immediately, was that I’d need a training plan. And soon. As a veteran of 25 marathons over 20-odd years, I knew the drill – go online for a plan, or else get one from a trusted personal source. (In my case, that would be Budd Coates, RW’s US training director and former elite marathoner, with a 2:13 PB.) Either way, the plan would include the…

BETWEEN WORK, FAMILY, AND SOCIAL OBLIGATIONS, life can feel like a game of scheduling Tetris: so many moving pieces and a limited amount of time to fit them in. If you plan to run whenever you have a free moment, you may rarely get out at all – and when you do, you won’t be reaping the benefits of a more thought-out approach. “A training plan gives you direction and structure,” says Dr Mackenzie Madison, a professional triathlete and coach. “It brings variety, too, so you’re not doing the same thing every day.” Variation has physical benefits as well. Research shows that picking up the pace for short bits of time provides extra cardiovascular benefits and can aid in weight loss. Adding in weight training can help prevent injuries and…

YOUR FRIENDS MEET FOR A LONG RUN ON A DIFFERENT DAY TO WHAT YOU’D PLANNED. “I don’t have a problem with my athletes doing a group run, so long as they stick to the structure,” says coach Harrison. Go, but if someone in the group opts to treat long-run day like tempo day, don’t get sucked into the faster pace. THERE’S A FUN 5-K YOU WANT TO JUMP INTO AT THE LAST MINUTE. “Do fun things when you can; just know that it might jeopardise the next day of training,” says coach Madison. Also, if you’re just a few weeks away from a goal race, skip the extra starting line. YOU MISSED A HARD WORKOUT, SO YOU DO IT THE DAY BEFORE YOUR LONG RUN. “I like this method because…

Is a short ride as good as a short run? It can be, on recovery days, especially if your legs are trashed from a hard run – cycling emphasises different muscles. Don’t take it too easy, though: try to maintain a cadence of 90 revolutions per minute. Also, don’t make this swop more than once or twice a week – running-specific muscle adaptations are harder to develop if your running mileage drops too low. – Christopher Baker is a runner, triathlete, and coach (beyonddefeat.com). Will running hills make me faster in flat races? For sure: hill training improves both cardio fitness and lower-body strength, which translates to faster times regardless of terrain. Take on hills at least once a week. The most effective hill training is repeats: jog 10 minutes;…

IT’S THE DAY BEFORE A LONG RUN OR RACE. What’s for dinner? Chances are you’re thinking pasta – a high-carb staple for runners. “Eating ample carbs stocks your muscles with glycogen,” says sports dietician Lauren Antonucci, “so you get the max available energy for your run.” But pasta isn’t the only food that provides that energy. From root veggies to rice to other grains, plenty of foods fit the bill. The key is to make sure your pre-run choice is also low in fat and fibre, which will keep your gut happy, says Antonucci. These tasty options do the trick. PIZZA + CHICKEN Here’s the time when you want a thicker, chewier dough rather than thin and crispy. If you’re making it at home, pick up pre-made white dough (skip…

RUNNING IN THE MORNING? EAT THIS. PRE-RUN Toast with banana and honey WHY Infusing your brain and muscles with some much needed carbohydrates (ideally about half a gram per half a kilogram of body weight) will power up your workout. POST-RUN Two-egg veggie scramble with feta cheese, a side of sweet potato, and a berry-kefir smoothie. WHY Your muscles need both carbs and a hefty dose of protein. Centring your meal around eggs or dairy will supply amino acids to support protein building. RUNNING AT LUNCH? EAT THIS. STICK-WITH-YOU BREAKFAST Two slices whole-grain French toast topped with vanilla Greek yoghurt, strawberries, and walnuts. WHY Eating a morning meal that can hold you until a noon run will keep you on track at your desk – and with your training.…

Great sports bras are more than mere garments. They’re engineering marvels that can help runners extend their workouts, improve running form, and even avoid injury. Researchers at the University of Portsmouth in England found that excessive breast movement can result in heavier, injury-promoting landings. But a properly fitted bra can reduce breast bounce by half, making it one of the best investments a runner can make. EASY ON/OFF Melbourne Sports Bra R959 • “I was able to focus on running, without worrying about bounce,” said one C-cup tester, who praised this bra’s ability to keep her feeling cool and dry throughout her runs and circuit-training classes. Soft fabrics and seams work together to prevent chafing, and the sturdy, uncomplicated straps may look cute, but they’re brawny. www.lornajane.co.za BEST VENTILATION Falke…

Do I really need more than one pair of running shoes? – DAWN, Johannesburg When it comes to running shoes, there are so many options available – and that can be confusing. There are shoes to suit a variety of conditions, and although you shouldn’t feel you have to leave the house in a different pair for every single training session, the amount of research and development that has been put into specific shoes is extensive; so if you’re into racing a variety of distances, both on- and off-road, you’ll certainly get more out of running if you own a collection of shoes. The obvious difference is between trail and road shoes, but that difference needn’t be big. I’ve discovered, over the years, that once the cushioning has gone on…

Runner’s World US Art Director Erin Benner wants to get fast. She’s putting in the leg work – churning out 200-, 400-, 800-metre repeats – every week in an effort to run a personal best mile (1 600m) and 5-K (she’d like to break 5.45 and 20.00, respectively) this spring. She’s foam-rolling her legs, icing her injury-prone feet, and pool-running and spinning. But something critical is missing from her regimen: strength training. “I think a lot of runners feel intimidated or put off by weight lifting because it’s foreign to them, or they think it will make them bulky – and slow,” says Jen Ator, fitness director of Women’s Health US (also published by RW’s parent company, Rodale). “But lifting can be a key component to building speed. The more…

LEGENDS Time: 5pm Location: The Halyards Hotel, Port Alfred In the last 39 years, the most fascinating people, none of them forgotten, have graced the Washie pathway – tales of their exploits keep the pubs open until late. The inaugural race was organised in memory of Washie by his son (and staunch Buffalo club member), Lionel Whitfield, and his friend Viv Rex, the Buffs running club chairman. Of the 20 intrepid runners who raced in wicked weather on 1 July 1977, only 12 finished. Every July, on the first Friday of the first full moon, the ultra-running brethren set off at sunset, to the soundtrack of Chris Rea’s Road To Hell. Running through the night, very few arrive in East London before the sun has risen. But current record-holder and…

In an era of how-to books – written by experts in just about every field you can imagine (and even some of those you can’t, like how to have sex on a unicycle) – you’d think back-of-the-pack runners would, at the very least, have one book to guide them. Shockingly, that book has yet to be published. Just show me a running trainer who’s written something on how to shuffle, waddle and stagger your way to finishing within a hop, skip and a jump of the cut-off time, overweight, undertrained and untalented. No; it’s assumed the scrubbers bringing up the rear are willing (and able) to change. That they’ll embark on the straight and narrow path to serious training, getting fitter, and – get this – losing weight. But running…

10TH AFRIFORUM SPRINGBOK VASBYT “Bagpipes guide you to the start line, and then a bugler plays the Last Post, to commemorate our fallen soldiers. Next, two aircraft fly incredibly close together and low to the ground. The starting gun is a cannon, which certainly gets you going. The 10-K is challenging, because you have to climb hills through Fort Schanskop; and just when you think you’re home free, you’re diverted up steps, for a lap of the Voortrekker Monument. But then there’s a downhill, all the way to the finish.” – Daniel VISIT WWW.RUNNERSWORLD.CO.ZA/EVENTS AFTER YOUR RACE TO SHARE YOUR EXPERIENCE.…

NAME: ROB VEMBER AGE: HE’S NOT SAYING OCCUPATION: RADIO DJ, KFM/947 Rob Vember has a warm and friendly presenting style that has made him one of South African radio’s treasures. But after numerous attempts – and failures – to lose weight, he had to apply the same drive to getting in shape as he’d used to build a national radio profile. Instead of continually trying diet and exercise plans that failed to yield the results he wanted, he made smaller adjustments to his diet, and started running – ensuring a healthy lifestyle he could sustain. So far he’s lost 30 kilograms – and he has no intention of stopping there… “...I don’t want that person to see me not running when they pass me.” Initially, I lost weight by cutting…

PHIL VENTER Age: 40 Home Town: Cape Town Height: 1.78m Occupation: Sports Marketing Manager, adidas Time Required: 6 months Then: 106kg Now: 76kg THE WAKE-UP My lifestyle was a vicious circle of booze and a poor diet. But it was only when my wife left me that I became increasingly aware of, and ashamed of, what I looked like. And I was hardly the poster child for the sporting giant I wanted to work for, which made getting in shape even more of a pressing concern. THE SHAKE-UP I started running at 11pm, when it was dark; that way nobody could see what a mess I looked. I began by running from one lamppost to another, followed by a small section of walking. But soon I was running five times…

NAME Emmanuelle Blanck AGE 49 PROFESSION Digital art director for Chanel I NEVER RUN INSIDE, even if it’s raining or cold. Paris is a city of such beauty, there’s no reason to be on a treadmill in a gym. I take my sport out my door. My favourite place to run is la Coulée Verte. It goes five kilometres from the hip, bohemian Bastille neighbourhood where I live, to the more suburban Vincennes area and the Bois de Vincennes, Paris’s largest park. It’s a converted elevated railway – I believe it inspired New York City’s High Line? – and once you ascend the stairs, it’s like you’ve discovered a secret realm above the city. You’re suspended over bright, grassy lawns, and at eye-level with many of the old Haussmann apartment buildings,…

…YOU HAVE TO MISS ONE WORKOUT If it’s a once-in-a-while thing, let it go, says coach Harrison. If you’re consistently missing one key workout a week, however, you need to either re-evaluate your schedule or re-evaluate your goals. …YOU HAVE TO MISS TWO WORKOUTS Reschedule the workout that best aligns with your goal and skip the other. For example, if you’re prepping for a marathon, prioritise your long run. If you’re trying to lose weight, keep the intervals. …YOU WERE UP ALL NIGHT WITH A SICK KID “If it’s a single, flukey night of no sleep, you can probably rally and complete your morning workout,” says Harrison. “If it’s several nights of no sleep, skip it and sleep in.” …YOU JUST CAN’T FIND TIME, REGULARLY Harrison says that when her…

You already know that running has significant health benefits. What you may not realise is that what you do between runs affects how much your body gains from your workouts. Running every other day, as I recommend, gives you time to recover and reduces your risk of injury. And there are other rules you can follow to ensure that your non-running time helps (and doesn’t hinder) your efforts. DO Cross-train Activities like spinning, using the elliptical, and aqua-jogging improve your fitness without generating impact on your body. Cross-train on non-running days to build your cardiovascular system and work your muscles in a different way. Recharge with at least one total rest day per week. DON’T Stay up late Just because you aren’t getting up early tomorrow to run doesn’t mean…

Whether you sweat droplets or buckets is determined by how many sweat glands you have, how many are activated when you run, how much sweat your glands produce, and how rapidly you begin sweating. All of this, in turn, is determined by your gender, genetics, anatomy, physiology, fitness level, and above all, body temperature – the warmer you get, the sweatier you get, because perspiration is your natural cooling system. That’s why you sweat more if it’s hot and humid, when you have a fever, after you eat spicy foods, or yes, if you’re running. And the harder you run, the higher your temperature rises and the more you perspire. But don’t fret about sweat unless it’s excessive or disproportionate in some parts of your body. That may be a…

MAINTAIN MUSCLE After a night of sleep, your body is in breakdown mode, especially when it comes to muscle proteins. It’s key to refresh your muscle cells with amino acids – the building blocks of protein. Aim for 20 to 25 grams of high-quality protein along with a dose of 50 to 100 grams of carbs to replenish the fuel your muscles need (see ‘Best Brekkie Bets’, p42). CONTROL WEIGHT Many studies have shown that folks who eat breakfast maintain a healthier body weight and have less body fat than those who skip a morning meal. Research also shows that establishing a routine of eating breakfast can help you make wiser choices and curb kilojoule intake later in the day. The US National Weight Control Registry, which has tracked successful…

1 minute Your heart rate and body temperature drop and your breathing slows as you transition from exercise to recovery. 30 minutes Your body begins pumping out proteins that repair muscular damage and form new mitochondria – tiny energy factories inside your muscles. A few hours Immune and inflammatory compounds move to microtrauma sites in muscles. White blood cells fight injury. Lysosomal enzymes break down damaged tissue. 2 to 3 days Your body has largely adapted to the stress of training, and you’re ready to run hard again. 6 weeks Your mitochondrial count can as much as double in this time frame, so your muscles grow stronger and sustain less damage each time you lace up. These adaptations to regular running boost your fitness and accelerate the recovery process.…

JOCKEY NO PANTIE LINE PROMISE KNICKER SHORTS (3-PACK) R210 The less fabric there is to rub against sensitive skin, the better. These non-invasive panties have a silicon strip around the edges to help keep them in place, and the seam won’t show through a snug-fitting pair of tights or shorts. Jockey Stores (For other stockists, call 0800 562 539) FOR THE MEN JOCKEY OCEANIC DREAM POUCH TRUNK R170 Running shorts don’t always come with built-in, underwear-like lining. Tight-fitting, trunk-style underwear with a pouch will provide all the comfort you need under a pair of shorts with none at all. Jockey Stores FALKE BRIEFS (MEN) R139 They cover the basics of running comfort. A thick waistband holds them in place, and the buttocks are generously rounded, which stops them…

TOUCHY SUBJECT At kilometre 18 of a half marathon, a woman said to me, “Watch your arms!” Do you think I should watch my arms, or should she watch her mouth? – KIRSTY, Bronkhorstspruit Some people have terrible running styles – that’s a fact – but one of the all-time worsts is the windmill. A rare Dutch variant, whereby an otherwise normal runner seems to have zero control over his arms, it’s the opposite of the stiff way in which Forrest Gump runs. The arms flop around like wayward slinky springs, knocking ice-cream cones out of the hands of unsuspecting children, and slapping the oversized headphones off Emo teens. You may suffer from this condition. It’s also possible that – please excuse the use of a gender ‘othering’ term –…

Facebooking, Tweeting, Pinning, Instagramming and updating the RW website. Must be the most relaxed job in the world, right? Wrong. For starters, RW digital staff do a lot of multi-tasking, are required to have a robust sense of humour, and can get through an entire keg of coffee before you can say ‘Haile Gebrselassie’. Our digital team brings together everything you need to know online – what’s happening on local and international soil, the best races of the week, what not to wear, and so much more. We’ll be the first to tell you about the fastest shoes in the land, attention-grabbing healthy food trends, and Usain Bolt’s latest hair-do. Here’s Runner’s World online, by the numbers… 166 907 THE NUMBER OF PAGE VIEWS OUR MOST VISITED ARTICLE RECEIVED: THE…

If you’ve ever sprinted to the finish of a 5-K, you understand the importance of fast-twitch muscle fibres (even if you wouldn’t use those exact words). They power short bursts of speed, and an excellent way to develop that strength is with plyometric exercises, such as box jumps (pictured), jump squats, and high skips. Runners who tackle longer distances or who never race at all also benefit from these challenging exercises. At the end of a long run or race, when slow-twitch muscles become fatigued, well-trained fast-twitch muscles can take up the slack, allowing you to run longer. To learn how to work plyometrics into your training plan, see page 32.…

Does running addiction exist? – GARY, Camperdown The short answer is yes; however, the word ‘addiction’ is loaded with connotations, so it’s safer to refer to it as ‘compulsive running behaviour’. Rapper Eminem has described himself as a running addict; he took it up as a means of losing weight, and to combat his alcohol and drug addictions. Such was his obsession with burning kilojoules that eventually he was running 26 kilometres on a treadmill every day. He puts this behaviour down to his ‘addict’s brain’. He had, in effect, swopped one addiction for another. Eminem’s story highlights people’s need to replace a negative behaviour with a positive behaviour, such as running. But obsessive running and disordered eating are the kind of controlling behaviour that’s actually unhealthy. Certainly, running is…

In November 1968, Steve Prefontaine was a high school pupil with a two-mile (3 200m) best of 9.01, set the previous spring. His audacious goal for his matric year: 8.40, well under the national high-school record of 8.48. To get him there, his coach, Walt McClure, devised a training plan based on the principles he’d learned while running for University of Oregon coach Bill Bowerman. The plan involved workouts that mixed running at goal pace (2.45 per kilometre for Prefontaine) and running at what Bowerman called “date pace” – the pace Prefontaine could sustain in a hypothetical race held right then. Training at these two paces is an effective way of plotting your progress toward an ambitious goal, making it instantly clear where you currently stand, how quickly you need…

What leg exercises will help me run the Comrades ‘down run’? – DAVID, Virginia The Comrades ‘down run’ has a high degree of eccentric loading. This means your legs contract while your muscle lengthens, in order to protect your joints and muscles when your feet slam into the ground. It’s a particularly damaging form of muscle contraction, and because there’s so much downhill running in the second half of Comrades, it’s important to strengthen your muscles and prepare them for the challenge. Try these four go-to exercises, together with other recommendations that depend on your individual strengths and weaknesses: • 45-degree squats • 30-degree single-leg squats • 30-degree single-leg press • Step-ups – first onto a low step, and later, onto a bench This combination takes care of your glutes…

FRIED EGG versus SCRAMBLED EGG Both provide the same six grams of protein. It’s what goes in the pan to cook the eggs that matters. A non-stick spray works well and keeps kilojoules in check. PANCAKE versus WAFFLE Opt for the pancake. It has slightly more protein than a waffle of equal size. Making your own? Toss in half a scoop of whey protein powder for recovery flapjacks. OATS versus CHEERIOS The cooked oats supply more fibre than the cereal and more than double the protein (seven versus three grams per serving). Top with yoghurt, berries, and nuts for a complete meal. ORANGE JUICE versus APPLE JUICE OJ has a leg up. It has…

REGARDLESS of what you hope to gain from your running – speed, endurance, better health – the training you do makes up only half the equation. The time you spend not running serves a crucial role in your progress towards any goal. “We can train all we want, but if we don’t pay respect to recovery, it won’t matter,” says Robyn LaLonde, Nike+ Run Club coach and owner of Edge Athlete Lounge, a recovery studio. “It’s during the period after a run that your body adapts. Without adequate recovery, your body will break down.” LaLonde is referring to the process by which your body rebuilds itself to return to its starting state – or even stronger. And there’s an increasing array of tools and techniques that enhance downtime so runners…

THIS ACTIVE recovery routine from running coach Robyn LaLonde increases circulation, loosens muscles, and flushes out soreness and fatigue – all in less than 15 minutes. Complete it on rest or easy-running days at least once a week and as many as three times per week. Start with a 90-second dynamic warm-up of standing trunk twists and leg swings, next do these five moves straight through as one circuit, and then repeat all five moves again. ICE SKATERS Stand with your legs about a metre apart, feet and toes pointed forward. Lower your body to a gentle squat, then bring your right foot diagonally behind your left leg and touch your toe down. Hold for one second, then fire up your glutes and push off your left foot in a…

PEARL IZUMI makes high-quality gear, with specific running fits and sizes, and is now available in South Africa. It’s a small range at the moment – we looked at the FLY SS women’s shirt (R499)and women’s FLASH HOODY (R999). Both are made from moisture-management fabrics that also have UPF 50+ sun protection. (See the shoe review on p56, for our take on the long-awaited Pearl Izumi shoes.) www.outpostrunning.co.za The skateboard wheels of the NANO FOOT ROLLER (R450) help it to roll freely, although they’re a little slippery on carpet. The core compression material has just the right balance of firmness, with a little give, which makes for great contact under the feet. Sportsmans Warehouse As soon as you strap the ELEVATION TRAINING MASK (R999)to your face, you know you’re in…

Ask a coach, nutritionist, or sports-medicine physician for some words of running wisdom, and if they know their stuff, they’ll start by asking youa question: What kind of runner are you? “The advice I give runners varies a lot, depending on how old they are and how serious they are,” says Dr Jordan Metzl, author of Running Strong: The Sports Doctor’s Complete Guide to Staying Healthy and Injury-Free for Life.Nutritional, training, and even psychological needs evolve as you progress from a newbie trying to get fit to a racer gunning for a PB to a masters athlete determined to stay in the game. With this in mind, Runner’s World consulted a team of experts for their tips on how to run well throughout the years. RULES FOR New Runners About…

BIKE I visited a second-hand shop that Britt recommended, where the owner checked my position and height on the bike I chose before selling it to me. He also kitted me out with other essentials, like shoes and a helmet. “The longer the distance, the more important your bike, as you may be spending up to eight hours on it in a full Ironman,” says Britt. “Weight, good components and the condition of the bike (if it’s second-hand) are important factors to consider, because a cheap bike may cost you more in unnecessary repairs and maintenance. “Although you can get away with racing short distances on a mountain bike, and they feel sturdy and comfortable, I’d still recommend a lighter road bike for long distances; because the harder you have…

DISTANCE ICONS: FIND EVENTS WITH YOUR FAVOURITE DISTANCES QUICKLY, USING THE FOLLOWING KEY: WESTERN CAPE SATURDAY 3 OCTOBER Total Whale Half Marathon Hermanus High School, Moffat Street, Hermanus; 21.1km: 7am; 6km Fun Run: 7:15am Carina van der Merwe 082 823 8632 Part of the race is run along the famous Hermanus clifftop paths, where there are sea and mountain views in abundance. The 21.1km is relatively flat, save for two hills, the second of which stings at the 18-K mark. The event is part of the Whale Festival; expect craft markets, a wonderful festive atmosphere, and of course, the famous whale blower, who lets everyone know if there are whales in the bay. There will be prizes for category winners, and spot prizes, so stick around for prize-giving before you…