Innholdsfortegnelse for January 2019 i Runner's World South Africa

ALEXIS BATAUSA, RUNNER When running long, plan a looped course with an aid station. Then you don’t have to carry supplies, like Band-Aids, with you. MICHELLE BOUDIN, WRITER Listening to music during a long run can help motivate you. Apps like Rock My Run come up with playlists for you based on how long your run is and what you like, and will even match the music to your heart rate or steps. SHAWN COOL, RUNNER Go easy. Every day is not a race. Pace yourself and enjoy the journey. JEFF DENGATE, RUNNER-IN-CHIEF While you can save money on a discount tech tee, sometimes it pays to cough up a bit more for a better fit, more breathable materials, and fabric that won’t chafe. MATT EICH, PHOTOGRAPHER While trying to…

Polar M430 GPS Running Watch / R3 499 Great for accuracy – rely on the displayed GPS, heart rate, and pace – and also one of the easiest watches to figure out, even for the least tech-savvy. Wahoo TICKR Heart Rate Armband / R1 199 Tracking heart rate might be the best way to gauge effort. Wahoo makes it easy with accurate readouts. Bonus: It’s lightweight and really soft. Suunto Spartan Trainer Wrist HR / R4 999 Slim, versatile, and stylish – looking good always helps you run fast. Plus, the lap function is exceptional.…

I was still in high school when I began working for the junior sports programme Sportsbuzz. Later, I worked alongside South Africa’s first black female sports presenter, Cynthia Tshaka, who inspired me to pursue a career in broadcasting. ‘Women in sport’ is a phrase that means bravery, excellence and passion. I have undoubtedly been inspired by every woman runner I’ve interviewed, from Zola Budd-Pieterse to Caster Semenya, and from Blanche Moila to Gerda Steyn. We need a new normal, regardless of what we’ve been told in the past. If we harp on about the challenges we face as women working in male-dominated industries, then we can’t expect it to become natural and normal that we play in these spaces in society. To truly empower ourselves, we need to act like…

THE WAKE-UP The more the problems in my marriage intensified, the more I became emotionally dependent on food as a coping strategy to manage stress. It was only after my marriage finally broke down that I found the courage to accept the fact that I’d allowed myself to get to this point; and in order to start living the life I really wanted, I would have to work through my issues with food and make sure I never made the same mistake again. Running seemed like a good way to regain my fitness, and it was a far healthier outlet than emotional eating for the heartbreak I felt, having been through a divorce. THE SHAKE-UP “YOU CAN CHANGE THE COURSE AND DIRECTION OF YOUR LIFE AT ANY POINT.” A friend…

REEBOK FLOATRIDE FLEXWEAVE PRICE: R2 499 WEIGHT: 243 grams (M), 218 grams (W) Reebok is using a Pebax-based foam, which is far lighter than the standard EVA that’s been used in running shoes for decades; but it also delivers excellent cushioning and off-the-charts bounce. That foam is Reebok’s answer to adidas’ Boost midsole. Since Boost was launched in 2013, every shoemaker has been working on its own version for delivering ‘high energy return’ (technically, the foam reduces the amount of energy you lose with each step). The Pebax that makes up Reebok’s version, Floatride, has more commonly been used as a hard but flexible plastic component – think the Wave plate in Mizuno shoes. Pebax is lighter, more flexible and more impact-resistant than other plastics, and when it’s blown into…

Ladies and gentlemen, runners and joggers, sprinters and trail runners, parkrunners and marathon runners, roadrunners and treadmill fans... it‘s a new year! Ta daa! A chance for a new start, and a world of possibility. This is the year you do that marathon or run that sub-25-minute 5km, or enter a trail race... Stop putting it off. Just do it! (Thanks, Nike!) Stop saying ‘next year’, or ‘not right now’. Start setting goals. Plan your year, and take on that challenge you’ve always wanted to do... but never thought you had the time. I have to admit that after interviewing Jonno Proudfoot (‘Real Good Food’, p40), the author of the new Low Carb Cooking, I changed my diet that very night. Proudfoot, made famous after his collaboration with Prof. Tim…

ERIN BENNER  ART DIRECTOR // MY 12-YEAR-OLD DAUGHTER CAN BEAT ME OVER 1600M (MY DOG CAN, TOO) 1 / Stunt Runner Dog Leash My favourite running partner is my 8-year-old shepherd/ shar pei rescue mutt, Moses, who thinks the first kay of every run is a race. This waist-tethered dog lead makes running with him easy, because my arms can swing free while he stays safe and close to me on the road. 2 / Nike Aeroloft Running Vest Where I live, the weather can change from summer sun to icy cold in a matter of hours. I always have this lightweight, packable vest in my gym bag, so I never have an excuse not to head out for a run. 3 / Batiste Dry Shampoo This dry shampoo smells…

MURPHY’S LAW DICTATES things will go wrong on marathon day – especially if you’re travelling. So you have to be prepared for anything to happen. After all, you’ve put in the work, and you don’t want the universe to ruin it. RW Runner-in-Chief (and 28-time marathoner) Jeff Dengate has curated the essential items you’ll need to get through the expected (hunger pangs on the plane) and unexpected (the construction site next to your hotel). Stuff these (or similar) in your hand luggage to make sure you get to the start feeling ready. The rest is up to you. HEADPHONES FOR SOME IN-FLIGHT PEACE Beats Solo3 Wireless4 Block crying babies and other airplane noises so you arrive at your destination feeling energised. The Solo3 has a crazy 40-hour battery and pairs…

OVER THE FESTIVE SEASON, we’re all guilty of shoving mince pies down our pie holes and partying till dawn, because we’ve awarded ourselves a get-out-of-Christmas-fat-free card. How? By kidding ourselves that come the first of January, we’ll embark on a miraculous journey: from festively plump to fit and svelte. But resolutions are easier made than carried out, if the ones I set last year are anything to go by: 1. I WILL LOSE WEIGHT Well, this one never got off the ground. But really, in my opinion getting rid of all the high-kilojoule junk from your cupboard goes against the ethos of running. Why do we put ourselves through the pain of running a marathon, if not to feel less guilty about indulging in a juicy burger? Case in point:…

THE QUESTION What’s the one thing that annoys you most about running races? Runners just stopping, instead of checking and moving to the left… – Adrienne Michelle Walker The traffic before the race. Runners are a special species of driver! – Marike Boudouris The spitting. Definitely the spitting. – Kidwell Zamxolo No. 1: littering. No. 2: projectile snotters. – Sulamiet Dreyer The queues at the portaloos. – Shathiso Coyne Bad traffic, lack of parking space, long queues at the portaloos. And dark portaloos! – Dawn Mills People who push past you in the channel after the finish line, to hand in their tag before you. Why?! – Karin Maritz THE GALLERY #INSTARWRUN Just managed to squeeze in a run before it started raining again. Take care of the incredible place…

THE LINE IS chalk, white, with fading edges that disintegrate into dust, and it floats upward as it approaches the edge of the paved path. Just below it, there’s a large uneven ‘0’. As I pass over the line and run on, I wonder where the next one will be. When it comes, it announces itself as the line for ‘400’, confirming that these are markers for workout intervals. Now I’m curious to see how many track quarters are marked; or if the maker, like me, enjoys reaching a line in the distance and turning around to go back to ‘0’ again and again, not really going anywhere, but covering a distance within a confined space. I imagine a runner, bent over, carefully writing the numbers. Under the chalk, gravel…

What phone do you use to take your Instagrams? A very old iPhone. Where’s your favourite place to run? There’s no one specific place that holds my heart; everywhere I run, I try to appreciate as much as possible. Cape Town has such diversity – one day you can be running Echo Valley, the next you’re in Mont Rochelle Nature Reserve surrounded by big mountains. In Durban, I’ve done very little exploring; but what I have run – Rhino Peak, and around Castleburn in the Underberg – is filled with incredible trails and massive mountains, with views that go on forever. It’s pretty spectacular. Tell us about your Insta name. I’m a plain jane. I’ve tried many times to change it to things like ‘TMAC_Runs’, or ‘Bones_on_ the_Move’, but I…

MAKE THIS SEASON YOUR FASTEST, MOST COMFORTABLE, AND HAPPIEST YET. The latest batch of summer shoes features exciting tech and performance (and comfort) innovations that can help you achieve your goals – whether that means setting a new PB, or just getting out the door to run more often. We tested 62 models in our lab and on the feet of more than 250 wear-testers. After all those kilometres, these 18 impressed us the most. We grouped them in five categories based on your needs – whether you want to go fast, boost comfort or hit the trails. There are also options for runners who just want to update their old favourites, and others for those who want to try something completely different.…

ADIDAS SOLAR GLIDE ST PRICE: R2 299 WEIGHT: 318 grams (M), 278 grams (W) A stability offering with some pop underfoot, the Solar Glide ST is your next go-to shoe. Fans of the Supernova will love what adidas has done here, taking what worked (plush ride) and updating it with a fresh upper and less bulk. The flexible forefoot pushes you through speedwork and up hills, while plenty of Boost Foam in the heel will get you through weekend long runs. Testers gave the heel cushioning near-perfect marks, complimenting the foam’s impact-absorbing quality and the even distribution of the cushioning. Like its neutral counterpart, the Solar Glide, there’s more of a foot shape, but the forefoot isn’t as roomy as Altra’s similarly inspired toebox. That’s complemented by a two-layer engineered…

…you’re over-thinking things when you stop at a pedestrian crossing and start running on the spot as you wait for the lights to change. Then you stop, because you think you look silly. Then you start again, because you’re beginning to cool down. Then you stop again because you still look silly. Then night falls and it’s time to go home. …it’s time to throw out some of your more malodorous kit when you open the drawer where you keep it and all the moths are dead. …you’re too keen on core work when you insist on wearing a crop top to a job interview.…