Innholdsfortegnelse for February 2019 i Runner's World South Africa

AS THE CALENDAR PAGE flipped to 1 January last month, it’s probably no surprise that many South Africans set a New Year’s resolution. Many of these post-holiday promises may have included being more active in the coming year – to move more, sit less, take the stairs in lieu of the lift, and maybe even sign up for a race. You, on the other hand, probably won’t feel that gravitational pull to pledge more movement. I mean, you’re already logging plenty kays each week, right? You’re active most days – if not every day. Sure, increased fitness is the most common resolution among the general population, but doesn’t that mean that we, as highly motivated runners, can skip this old tradition? When it comes to fitness, we’ve already proven that…

NO.1 Nike Doernbecher Zoom Fly We’ve tested Nike’s latest Zoom Flys, but the story behind this version grabbed me like no other. While a handful of popular designers have taken a crack at this silhouette – Off-White’s Virgil Abloh, Undercover’s Jun Takahashi come to mind – these come from a more inspirational source: Cedar Park Middle School’s Payton Fentress. The sixth-grade learner receives monthly medication infusions at the Oregon Health & Science University’s Doernbecher Children’s Hospital in Portland to treat his Crohn’s disease. He’s one of six kids receiving treatment at the hospital who worked with Nike designers to create custom sneakers. The Fentress shoe is a colorful take on the springy Zoom Fly, with baseball graphics and references to the Chicago Cubs, his favorite team. – Dan Roe, test…

4am: Get up. Check on Gideon. Have coffee and oats. 5am: Run. 7am: LJ has dressed the kids, changed their nappies and re-filled their milk bottles. 7:30am: LJ and I drink coffee and chat about how our schedules look for the day. 8am: LJ takes Louis, our eldest son, to the crèche. I feed Gideon and give him milk. 8:30am: Clean the house. Do the laundry. 10am: More coffee. Go to the gym. Drop Gideon off at Virgin Active’s Club V while I train. 12:30pm: Return home. Make lunch and catch up with admin. 1:30pm: Give Gideon lunch and milk. 2pm: Play with Gideon. 3pm: Pick up Louis and do food shopping. 4pm: LJ arrives home from work. I go for my second run. 5pm: Start cooking dinner. 6pm: Eat…

THE WAKE-UP Losing weight was more challenging once I’d had a baby. Then my father died of cancer in 2012, and I turned to eating as a way of coping with this devastating loss. Two years ago, my sister posted a picture of me on Facebook. I thought I looked shocking. I wondered what my husband and son thought of me, and how they must have had to lie to me when I asked them how I looked. “I WANTED MY SON TO BE PROUD OF WHO I WAS AND WHAT I LOOKED LIKE...” I didn’t want to be known as my son’s overweight mom. I wanted him to be proud of who I was and what I looked like. I also wanted to play football and cricket in the…

HOW OFTEN? “A ‘standard’ runner would only really want to have one fasted session a week; and because the intensity of a session needs to be low, it would need to be an easy or recovery run, usually done first thing before eating breakfast,” says running coach Karen Weir. “Many runners who run before work or run to work may well be fasted already.” HOW LONG? “You could gradually build up the distance by five to 10 minutes a week if you wanted to use it as your long, slow run,” says Weir. HOW HARD? “I wouldn’t recommend trying to do any session that requires quality, such as intervals, hill work or even a tempo run,” says Weir. “Experiment and see how it works for you – try an easy…

IN FEBRUARY 2017, RETIRED ELITE runner Colin McCourt went for his first run in five years: a challenging 20-minute shuffle, at a pace just under 7:30 per kilometre. The former 14-minute 5K specialist had spent his post-competition years sitting behind a desk, eating fast food, and drinking too many pints in the evenings. Looking in the mirror, he saw an unhealthy man, someone he barely recognised. Back from that first run, he posted on Instagram how humbling and painful it was. “My legs rubbed and I needed a sports bra.” To his horror, his ex-training partners started a group chat to harass him. The texts flew for a solid five hours. They proposed a bet: McCourt had to run a sub-16-minute 5K by the end of 2017, or have all…

According to a recent poll on our website, if our readers were to choose one race distance over any other, it would be the half marathon. It’s that perfect distance: long enough for the endurance junkies to feel they’ve had a decent workout, and short enough for the 10km and 5km runners to challenge themselves once or twice a year. Over the last 10 years, the half-marathon distance has continued to grow in popularity, and (besides Comrades) is now the distance of the biggest races in the country: the Two Oceans Half, the Safari Half, the Dis-Chem Half, the Gun Run, etc etc. On page 44 we feature four athletes at various stages of their half-marathon lives, and ask pro coach Sean Tait to analyse their workouts. From top-ranked legend…

HAILEY MIDDLEBROOK EDITOR // RAN MY FIRST TIMED 1 600M AT SCHOOL, WEARING JEANS AND CONVERSE SNEAKERS 1 / Nike Featherweight Hat I’ve worn this hat in snow, sleet, hail, and a hurricane. Without its Herculean powers shielding my eyes and taming my rat’s nest of a ponytail, I might still be out there. 2 / Patagonia Switchback Sports Bra It’s tricky to find a sports bra that holds its shape and size after many, many washes. This one stays perfect, with straps that don’t dig in and an elastic band that hugs my rib cage comfortably (no corset-like feeling here). Plus, I love flaunting the design during summer. 3 / Garmin Forerunner 35 I’m a pretty low-tech runner – I only track my mileage, speed, and heart rate –…

1. Believe Training Journal / takealot.com Lauren Fleshman and Róisín McGettigan-Dumas’s journal makes logging runs in longhand cool again. With columns for date, workout, and mileage, it also offers advice and inspo. 2. Old Mutual Two Oceans / Cape Town This 19/20 April series includes trail runs, fun runs, an ultra marathon, and a half, and it’s SA’s biggest running event. For other race ideas and inspiration, head to runnersworld.co.za. 3. Asics Gel Cumulus 20 / asics.com/za/en-za A legendary shoe for cushioning and comfort, this update was redesigned to incorporate FlyteFoam in the midsole, a more breathable upper, and 45g off the overall weight. It’s a winner.…

LAST JUNE, South African long-distance runner Irvette van Zyl welcomed her second child, a healthy son called Gideon, into the world. The highlights of her first few months of motherhood have been to hold a smiling, giggling, sweet little boy in her arms, and to watch him grow. During her pregnancy, Van Zyl maintained a healthy weight. The 31-year-old from Johannesburg carried on running throughout her pregnancy – she even managed a 46-minute 10-K four days before Gideon was born! It’s been a matter of months since she gave birth, and already she’s returned to running at elite level. Here, Van Zyl shares her sage advice for expectant moms who still want to run, and who need to find the balance between training and family life. 1. LISTEN TO YOUR…

THE GUIDEBOOKS want you to believe there’s no better way to explore your holiday destination than in your running shoes. The moment your plane touches down, they imply, you’ll head straight out for the run of a lifetime. There’ll be lush forests, powdery beaches, quaint villages, bustling markets and grand architecture. Friendly locals and cute, fluffy animals. Blue skies, sunshine and rainbows. To top it off, a placid lake for cooling off post-run, followed by brunch at an idyllic coffee shop that materialises out of thin air for your convenience. But if my experience is anything to go by, the reality of running abroad is very different... “WHY WOULD THE PEACOCK DRIVE A HAMBURGER?” BEST INTENTIONS I left my hotel wearing one of those T-shirts, emblazoned with the slogan ‘I…

BEGINNERS For anyone starting out on their running journey, nothing should detract from simply building up stamina and enjoyment. Fasted running can be difficult; and so, for beginners, unnecessary. PREGNANT WOMEN Fasted running aims to alter the way the body uses energy. During pregnancy, the body’s resources are already in an altered state, so it’s important to consult a medical professional before attempting any kind of fasted cardiovascular exercise. SPRINTERS “Sprint and power-event specialists should avoid fasted training, as there is substantial evidence the quality of subsequent training in terms of power and speed will be compromised,” says Don Maclaren. 10-12 HOURS FASTING NEEDED FOR BEST MORNING FAT-BURN…

THREE YEARS INTO COACHING INMATES at Hiland Mountain Correctional Centre, Lisa Keller met Gina*. She was a petite woman with black hair and a gaunt face. She was the first and only late addition to Keller’s programme, Running Free Alaska, which encourages health and healing at the women’s prison in Eagle River, Alaska. The programme founder had made an exception for Gina to join in mid-season, hoping it would help her process the trauma of solitary confinement early in her stay. Gina, who was just 24 when she joined, spent several weeks with her head down, never making eye contact. Keller watched Gina ace the agility drills. Her athletic potential was clear, but Keller wondered whether Gina could see it in herself. “AS THE FOG AND DEVASTATION OF MY CRIME…

Take your time “I started by walking combined with slow jogging. It’s a months-long process, and you have to meet your fitness where it is, one day at a time.” Just do something “We overcomplicate running. Even if you just shuffle around the track for 20 minutes, that’s better than just thinking about it.” Mix it up “Work on gaining your overall fitness back through high-intensity cross-training at least once a week (rowing, cycling, swimming) so you aren’t as focused on the numbers of your run times.” Sneak it in “I work full-time, so about three times a week I would take a short, but hard, run at lunch (a ‘runch’), with intervals like 4x3-minute race-pace efforts with one-minute breaks.”…

…you’ve slipped the surly bonds of decency when a friend says, ‘I don’t really do any exercise’ and your first thought is, ‘I shall run home from your funeral.’ …those retro split shorts were a bad idea when you’re pulled over by the police mid-run and asked a lot of awkward questions. …time has become too important when you stand stock-still for 15 minutes on the coldest day of the year waiting for your GPS to lock on. Meanwhile, a polar bear sees an opportunity.…

The Go-To Run Buddy / An exclusive running partner is great – until he or she gets injured or goes on holiday, and you’re suddenly a solo act. That’s why having multiple training buddies you rotate through is smart if you love partner runs. You might have one chatty partner for slower-paced long runs, but one performance-focused bud for speedwork days, says Andrew Allden, women’s cross-country coach at the University of South Carolina. The Fun Run Crew / Running with a group can be a very effective training tool that helps you stay interested by making running a social experience. First, search for what options you have available in your area. Then reach out to see if the club matches your goals – like how often and what days they…

FIRST PREGNANCY: 21km: 8 weeks: 74 min (altitude) 10km: 17 weeks: 36 min (sea level) 21km: 17 weeks: 81 min (sea level) 10km: 22 weeks: 34:54 (sea level) 10km: 27 weeks: 34:56 (sea level) SECOND PREGNANCY: 10km: 2 weeks: 34:50 (altitude) 21km: 3 weeks: 74 min (altitude) 42km: 5 weeks: 2:41 (altitude) (Van Zyl ran the races above before she knew she was pregnant.) 21km: 16 weeks: 78 min (altitude) 10km: 18 weeks: 34:45 (altitude) 21km: 20 weeks: 79 min (altitude) 21km: 21 weeks: 79 min (altitude) 10km: 27 weeks: 35:07 (sea level)…

What phone do you use to take your Instagrams? iPhone 7 and GoPro Hero 5. Where’s your favourite place to run? On most weekdays and weekends, Jonkershoek. But I also really enjoy running in the Cederberg, when I make the trek. Tell us about your Insta name. There’s no real story behind it. Just my name, surname and date of my birth. Not much to it. Maybe I should start thinking of a cooler, catchier name... What’s the story behind your most-liked pics? Where did you take them, and why? Instagram 1: was onone my trips to the Cederberg. Towards the top of Tafelberg there’s a whole network of cracks, caves and channels that you can explore. This picture was taken in one of those cracks. The rock formations in…

1. EGGS ON WHOLEGRAIN TOAST “An ideal source of protein and complex carbohydrate, to help replenish glycogen stores and prepare your body for your next training session.” 2. BIRCHER MUESLI “Again, a good source of carbs and protein, especially if made with Greek yoghurt. The dairy also helps you to work towards your daily calcium requirements.” 3. TOASTED BAGEL WITH NUT BUTTER AND BANANA “This is great if your run is high intensity or long (over 90 mins), as it ensures a good intake of carbs to rebuild your glycogen stores.” 4. MUESLI AND MILK “Milk is great, because it’s protein-rich, easily digestible and taken into the muscles quickly, which helps to speed up that all-important recovery process.” 5. GREEK YOGHURT, FRUIT AND TOASTED NUTS “This is a slightly higher-protein…

IT’S A SUNNY MID-SEPTEMBER MORNING as Jessica Hay nears the final stretch of a 5K parkrun. Look at your watch. Breathe. Keep your head up. Breathe. Repeat. She has one goal: set a PB. Moments later, she crosses the finish line, lungs burning. The time on the clock reads 1:04:45, beating her previous best by six minutes. Almost two years earlier, Hay, then 34 years old and 198kg, didn’t have the energy to be the mother she wanted to be to her two children – six-year-old Khloe and three-year-old Archie. Throughout adulthood, she had made a New Year’s resolution to lose weight, but she dreaded physical activity. She was judgmental of herself, thinking that she was too fat to run. But in late 2016 she reached a breaking point. She…

IT’S A NOVEMBER MORNING IN HOUSTON, and rapper Stayve ‘Slim Thug’ Thomas, 38, is a kay and a half into his daily 5km loop around his local park. His hoodie is already soaked in sweat. The temperature registers near 33 degrees, with humidity in the 90s. Thomas grew up here – raised by the streets, hustling his way to musical success. In August, he celebrated his 20-year anniversary in the rap game. In that time, he’s released 40 albums and mixtapes. Today, he continues to be one of the most prolific and revered rap artists in the world. With the sun in his eyes he trots forward, his 1.98m silhouette charging through the park. He’s determined to get this run in. The decisions from last night exit through his pores,…