Innholdsfortegnelse for August 2016 i Runner's World South Africa

THE INBOX WINNING LETTER THE LEGACY When I was a little girl, we sat on the bed in my granny’s spare bedroom, watching the first live broadcast of the Comrades on a tiny, crackling TV with a bunny-ear antenna, trying to catch a glimpse of my uncle, who was participating. In subsequent years, he ended up with over 20 medals, including a few silvers. Inspired, my father-in-law followed suit, finishing 10. A few years ago, I stood at the finish line in Durban with my one-year-old son, proudly watching my 70-year-old father-in-law come through at 9:55. I lace up my own running shoes in celebration of each and everyone brave enough to start. You are absolute heroes! – ULRIKE KARG, MELVILLE PARK LIFE In 2014, my daughter Diane registered my…

ON 13 APRIL 1998, TRACY TODD’S life changed irrevocably. Returning from Nelspruit, after a wonder-filled family holiday in the Eastern Cape, she and her husband and their newborn baby Chad were pushing through to the next stop. Todd had climbed into the back seat of their Land Rover to change the unhappy tot’s nappy. Gently, she unbuckled the car seat and laid Chad on the back seat, loving him with her eyes, arms, gentle movements and words. Their dog Rocky panted happily beside them. Days earlier, Todd had watched her 10-month-old son play in the ocean for the first time. Life was more than good – it was magnificent. But as she drew her next breath, she heard her husband shout, “Hold on to Chad!” In a flash, their Land…

ELANA AFRIKABREDENKAMP Age: 35 Home Town: Cape Town Height: 1.62m Occupation: Television and radio presenter Time Required: 3 months Then: 72kg Now: 57kg THE WAKE-UP When I was pregnant with the most beautiful, coolest little girl, I picked up 12kg. Which was normal; but in my third trimester, I developed some bizarre eating habits. Among my cravings were peaches, salt-and-vinegar crisps, and loads of fruit juice. At lunchtime, I tucked into two hamburgers – and I don’t even like them! THE SHAKE-UP The most exercise I’d ever done was one Pilates class a week. So when I started running with a trainer, nine weeks after the birth of my daughter, I found even the first 800 metres hard. In fact, it was so difficult I only managed around five kilometres…

Mexican hot chocolate brims with runner-friendly benefits that make it a (mostly) guilt-free post-long-run indulgence. Whole milk is an excellent source of bone-building calcium and vitamin D, and two recent studies showed that people who drank whole instead of low-fat milk were more likely to avoid weight gain. Other upsides: unsweetened cocoa contains antioxidant flavonoids that fight inflammation, and chilli powder boosts kilojoule burn. Nate Appleman, culinary manager of a Mexican restaurant, heats 1 cup whole milk with 1 Tbsp. unsweetened cocoa powder, 1 Tbsp. sugar, 15 grams of 85% chocolate, ¼ tsp. chilli powder, and cinnamon to taste. “And a pinch of salt makes it come alive,” he says.…

On a recent trip to the US, I had the pleasure of spending an evening with Dick Fosbury, who in 1968 won Olympic gold in the high jump. What was special about Fosbury’s victory was that he achieved it by using a never-before-seen technique, now known as the ‘Fosbury Flop’. It involved jumping head-first over the bar facing the sky, and then landing on his back. He’d realised he could improve on the ‘Western Roll’ and straddle techniques that were being used at the time. Thanks to the pronounced arch in his back, Fosbury’s method allowed him to lift his centre of mass about 20 centimetres less than he would have had to using other techniques, in order to clear the same height. Within two generations, it became the only…

 How do you train to run a great time at two marathons, seven weeks apart? – ROBERT, Wellington “… maintain a load that you can handle…” It would be unwise to race two marathons hard, seven weeks apart – especially if one features tough hills, and the other is fast and flat. Racing a marathon damages your body, which is why elite marathoners only participate in two per year. Treat the first marathon as a very easy training run that will form part of your peak training for the second one. You’ll need to do another long run of 30 to 36 kilometres, four weeks out from race day. Then, taper. Since performing well at the marathon distance depends on strength and endurance, you can improve your endurance by ensuring…

01 ADIDAS ULTRA BOOST R2 600 The cooks at adidas have been busy creating a Boost foam with more cushioning, to improve the shoe’s signature bouncy ride. More cushioning will certainly cost you in terms of energy return – how quickly the sole recovers its form after each foot strike – but the Ultra Boost’s bounce-back quality is still higher than other shoes we’ve measured that have the same degree of softness. The updated sole consists of stretchy rubber in an open-grid pattern, which adapts to your foot’s movement and makes for a smoother transition from heel-strike to toe-off. The toe is angled up higher, which further helps the shoe to roll. 263 grams 02 ALTRA TORIN 2.5 R2 049 The Torin is wider in the forefoot, to ensure women’s…

“If a man is a national hero, but his own country doesn’t remember him, is he really a national hero?” BRONKHORSTSPRUIT: The picture in an aging, tan-brick farmhouse, at the end of a long, dusty road on the savannah, distils the essence of a national hero. In it, the man raises his arms toward the heavens, his index finger and thumb appearing to make the victory sign. It is 1996. He is standing in the middle of several thousand black children in Coca-Cola T-shirts and baseball caps, some with their mouths agape cheering, others looking stoically into the lens. Nineteen years later, Josia Thugwane looks at the photo, competing for space on his living room wall with a mural of himself and Nelson Mandela. He still doesn’t know whether he…

“…running between Durban and Pietermaritzburg without actually running the Comrades…” @BELFIE I ran a marathon behind a woman whose shorts were see-through. Should I have mentioned it as a courtesy? – HELEN, Table View In all my years on this planet – and I’ve run more than my fair share of half and full marathons – I have yet to encounter a woman runner who doesn’t already know the answer to this question. It all boils down to whether or not she got away with it. Before she decided to go au naturel on race day, she asked herself, ‘Does my bum look big in this?’ and answered honestly. My point? I bet the woman you ran behind either a) had a pretty good idea of what her butt looked…

Even my first memory of my husband involves running. I was supporting my dad at the Comrades finish when I spotted him amid the carnage. He was sporting a bronze medal, dopping a Hansa and having a gwaai. Fast forward five years, and we were married and expecting to welcome our first child into the world. We’d been living in England for a year, and he’d picked up 20 kilograms. So I bought him a pair of running shoes. You know, for a ‘hobby’. But with more mileage came more PBs; the bronze medal turned into a Bill Rowan, and then numerous silvers. Our boozy nights out and 2am fried-chicken binges were replaced by sensible movie nights and crazy-early training sessions. Snow was no deterrent. The morning I awaited his…

WINTER CAN BE A TRICKY TIME for runners: days are shorter and temperatures lower. Rain and other adverse weather conditions can tempt you to skip workouts, especially if you aren’t actively training for something. A number of factors threaten to derail your workouts during the cold-weather months. “Because of this, you have to create time every day – in advance – for your workouts,” says Ryan Bolton, who coaches 2015 Boston Marathon champion Caroline Rotich. Choosing a goal to carry you through the coming months will keep you from getting stuck in a slothful rut. Put down that glass of red, grab your tights and beanie, and set your sights on one of these four targets. NAIL A SHORTER RACE There’s a reason 5-Ks and 10-Ks are so popular in…

IMAGINE A TRAINING TOOL that helps you race faster, build endurance, and develop the mental grit needed to push beyond your comfort zone – all without adding another workout to your week. That secret weapon is the cool-down. And if you’ve been skipping it, you’re making a mistake. Coaches consider the cool-down an indispensable part of a workout that can provide potent training adaptations. “It’s time to change the way we think of the cool-down,” says exercise physiologist Steve Magness, author of The Science of Running. “If people realised it can actually increase fitness, they’d be more likely to push through it.” Conventional wisdom has long held that post-run jogging brings down heart rate and body temperature, and helps flush metabolic by-products such as lactic acid. However, three recent studies…

DIET DISASTER Cluttered Kitchen Jeans feeling snug? Take a look at your counter. A Cornell Food and Brand Lab study in the US found that people who spent time in a kitchen that had a sink filled with dishes ate twice as many biscuits from an easily accessible bowl as those in a clean kitchen. Another Cornell study showed that people who left unhealthy snacks on their countertops were up to 12 kilograms heavier than those who stashed these items out of sight or didn’t have them in the house at all. “If your kitchen is messy, it can lead to feelings of being out of control, which may lead to mindlessly snacking on items you have easy access to,” says registered dietician Alissa Rumsey, spokesperson for the Academy of…

WOMEN’S PARTICIPATION IN RUNNING EVENTS is exploding. At this year’s Two Oceans Half Marathon, there were 8 832 female participants – that’s 1 339 more than were in the men’s field. As female participation skyrockets, so too does the need for running groups where women feel welcomed and accepted. In 2014, Sabrina Walter, with the help of brand manager Leni Ullrich, launched Catch Me If You Can – an all-women running initiative that began in Cape Town with a private Facebook group for women. “When I came up with Catch Me If YouCan, I wanted to create a platform for women to get together,” explains Walter. “Sport achieves this – at the same time, encouraging women to improve their lives by leading a more active and healthy lifestyle. I chose…

“I DON’T ALLOW ANYONE TO BEAT ME OVER 200M. I TAKE THAT RACE REAL PERSONAL.” RW : So, honestly, what can we expect from you in Rio? UB: “Three more golds, man. Last year I was injured for months and nobody knew what the problem was until really late, and I still won in Beijing. This year I’ve been training really well, and I think it’s a good sign that I’m feeling like it’s the slowest season of my life. Normally in Olympic year it all goes quickly and then there you are at the Games. But this year I’m champing at the bit, because I can feel something good coming. If I get golds in the individuals, but another colour in the relay because somebody messes…

SPAR WOMEN’S 10KM CHALLENGE “It was my first race, and still holds great memories. I’ve done it a few times since, and always enjoy it.” – Ronelle, Western Cape “It’s always inspiring, despite the fact it’s crowded. It makes us realise how special it is that ladies can get out and move! You don’t have to be a top runner to benefit from these exciting events!” – Annelize, Gauteng “It’s always fun, and a great opportunity to hang out with friends who don’t run.” – @ThandyM TOTALSPORTS WOMEN’S RACE “For new runners, these races provide an unintimidating, all-inclusive running experience. They attract runners and walkers from all walks of life, no matter what their fitness levels, capability, gender, or age.” – Kathryn, Gauteng…

“You only have to look at women’s participation in South African running today to see how far we’ve come.” In 1968, Roberta Louise ‘Bobbi’ Gibb – disguised as a man, in her brother’s Bermuda shorts and a blue hooded sweater – became the first woman ever to run the entire Boston Marathon. Before that, it was believed (probably by blokes) that women weren’t physiologically capable of running further than a mile. As a woman and a two-time Comrades finisher – which is over double the distance of a marathon, thank you very much! – I’m more than happy to help Gibb blow that ludicrous theory to smithereens. You only have to look at women’s participation in South African running today to see how far we’ve come. In the running for…

“…practise long-distance running and hiking in training.” What’s the best way to prepare for a high-altitude ultra-distance trail-running race? – JAMES, East London On race day, the ultra distance, brutal terrain and high altitude will slow you down considerably. No surprise then that the average Skyrun participant hikes at least 50% of their race. That’s why in training, it makes sense to practise long-distance running and hiking. Do a long run every two to three weeks, depending on your race goal and time constraints. Your long run should be at least five hours; but it shouldn’t exceed eight to 10 hours, as this will sap your energy before the race. On the weeks when you don’t have a long run scheduled, you should still do a fairly long run, lasting…

The rest of this month’s mag is female-oriented – so here’s a bit about men. Now, the male staff at Runner’s World would like to believe South Africa’s male runners are the embodiment of a Greek god: tough, committed, competitive, focused. The results of our recent survey speak for themselves… 50% WOULD TRY TO BEAT A FRIEND WHO HAD BESTED THEIR STRAVA SEGMENT. 73% WOULD CHASE A FASTER GROUP. SEVEN PER CENT Would cancel a run if there was a 30% chance of rain. OUR MALE READERS STARTED RUNNING… 14% BECAUSE OF A WOMAN. 53% TO COMPETE AGAINST A FRIEND. TWO PER CENT Would modify their race number with a Koki pen if they’d been mistakenly placed in a slower seeding group. 14% WOULD DRESS UP IN DRAG AND RUN…

Mo Farah may not have the fastest PB among the competitors in this summer’s Olympics, but the British speedster has won seven straight global championships over 5 000 and 10 000 metres, dating back to 2011. He has mastered the art of racing for place, not time. If you have an upcoming race and your top priority is beating your opponents, it’s worth knowing what makes Farah so good, and how you too can race tactically. First, assess your strengths and weaknesses. Farah’s kick is his greatest strength, so he relies on that instead of trying to run away early. Try various approaches in low-key races, figure out which works best for you, and train to develop the skills and confidence to execute your strategy. If you’re trying to beat…

What’s a good stadium workout? After a warm-up, run up the stairs five to 10 times at 80 per cent effort. Walk down between reps, and rest at the bottom if you’re still out of breath. This workout will boost your speed, especially on hills, and strengthen your lower body. – Paul Romeo oversees stadium-step workouts as a coach for Koko FitClub ( kokofitclub.com ). Who is better – a faster or a slower running buddy? It depends. On easy or recovery days, it’s best to run with someone whose company you enjoy, who runs at your comfortable pace or a bit slower. Trying to keep up with a faster runner during these runs would defeat their purpose and leave you fatigued and possibly injured. However, when you’re…

“…there’s a lacing technique that can help.” As a woman, what should I take into account when buying running shoes? – ANDREA, Gardens The biggest variation between women’s feet and men’s is the relationship between the heel and the forefoot, or the ball of the foot. Women tend to have a narrower heel, in relation to what’s called their ‘ball girth’ (the circumference of the ball of the foot), which means that a woman who wears a size nine women’s shoe most probably has a narrower heel, a wider ball and a bigger ball girth than a man who wears a size seven men’s shoe – normally seen as equivalent to a women’s nine. Finding the right-sized running shoe is easy; but getting the shoe to fit well is another…

IT’S ONLY RAIN. You’ll dry off. (Unless it’s a thunderstorm; in which case, choose the treadmill!) DRESS FOR THE COLD. But wear layers that can easily be removed and tied around your waist, should you get too hot. WEAR REFLECTIVE GEAR. This is especially important for visibility in early morning or evening. INVEST IN A HEADLAMP. I speak from personal experience when I say there’s nothing worse than tripping over a pavement! WEAR A CAP. It’ll keep the rain out of your eyes.…