Innholdsfortegnelse for September 2016 i Runner's World South Africa

“parkrun 6. We ran the whole 5km #instarwrun #running #parkrun” – tara2silver “Back on the road, after three weeks off with a lingering cold #instarwrun #runhappy” – leannedebassompierre “Back to what I enjoy #runitfast #centralathletics #instarwrun Photo cred: @ebijnb #littlebro” – quaniet “A rather long and beautiful trot through the forest! #instarwrun #42 #hatefulknees” – polly_dean…

 I roll my ankles when I’m trail running. Any advice? – AMELIA, Stellenbosch “…running closer to the ground will ensure you have better proprioception.” Ankle rolls are common among those who run on technical trails. Firstly, wear trail-specific shoes; they’re less clumsy than road-running shoes. Depending on the distance you run, opt for a minimalist shoe; running closer to the ground will ensure you have better proprioception (awareness of the position of your body. – Ed). When you sprain your ankle, it locks up to protect itself. That’s why, before every run, I work on mobility by performing a number of exercises. Firing up movement in my ankles is great for proprioception, because I start my training sessions feeling like I’m running more smoothly. Next, I work on proprioception and…

R3 099 THE PRICE OF THE MOST EXPENSIVE SHOE IN OUR SPRING SHOE BUYER’S GUIDE: THE SALOMON S-LAB SONIC. R1 499The price difference between the Salomon S-Lab Sonic and the cheapest pair of shoes in our Shoe Buyer’s Guide: the Asics Fuze X. NINE The number of Comrades Marathons you can run in one pair of shoes (possibly). 15% OF OUR TWITTER FOLLOWERS WOULD SPEND R2 000+ ON A PAIR OF SHOES. TWO Of our Facebook followers said they’d have to win the lottery before they could afford to spend R3 000 on a pair of shoes. 800 ESTIMATED NUMBER OF KILOMETRES YOU’LL RUN IN YOUR SHOES, BEFORE YOU’LL NEED TO REPLACE THEM. 38 The number of Two Oceans Half Marathons you can run in one pair of shoes…

As any trail-running devotee will tell you (possibly with some swearing), running up stairs is an effective way to build strength and endurance – and it’s a lot more fun when you do it outside. The plyometric motion works the same muscles as lunges and squats, and targets the gluteus medius, which gets neglected during runs. A study in the British Journal of Sports Medicine found that short bouts of stair climbing five days a week for eight weeks improved VO2 max by 17 per cent among young women. You can tackle stairs in similar short bursts (after a thorough warm-up), or take them slowly and purposefully. Bonus benefit: they’ll make your next hilly run feel that much easier. Find more tips for mastering hills on page 32. For more…

For decades, sports psychologists have told runners that focusing on the act of running is the best way to chase PBs. But what are you supposed to think about? New research suggests that certain mid-run thought patterns are helpful, while others can do harm. And the more mental tactics you practise, the more likely you are to have one that works in any race situation, says researcher Dr Noel Brick. “Inexperienced runners use distraction not because it’s effective, but because they don’t know any other options,” Brick says. “I think of it as cards in a deck: if one isn’t working, which will I play next?” To master the mental side of your summer race, start training to use these tactics now. THOUGHT PATTERNS Elite runners are masters of ‘metacognition’,…

There’s a product on the supplement market called ‘Sweet Sweat’: it’s a cream that you rub on your body before you exercise, and supposedly, it causes the temperature of your skin and muscles to rise, which helps you burn more fat when you train. It comes in a little black jar, and the label has a very scientific-looking thermal image of a body on it, half of which is covered in Sweet Sweat and is an intense shade of red; the other half is light green, to illustrate the side on which the cream hasn’t been used. I’d like to think that nobody would be gullible enough to fall for such a claim; but I suppose the fact that it’s there on the shelf in the first place means there’s…

Puma Ignite 500 R1 799 Combining the company’s bouncy, polyurethane foam in the heel with a patch of rubber in the outsole that snaps back when stretched, the Speed 500 delivers a snappy ride. For the most part, however, testers reported it performed well as a moderately cushioned, fairly stable middle-of-the-road trainer. Women praised the fit of their version, which has a relatively wider forefoot than the men’s. They also gave it better marks overall, particularly mentioning the comfort of the well-padded upper and the balance of cushion and support. 275 grams Brooks Glycerin 14 R2 599 We put this shoe on runners of all sizes, from a woman who was 1.5 metres tall to a two-metre-tall big guy, and nearly all praised its exceptional cushioning and foot-hugging comfort. Improving…

If you plan on flying in, the closest international airport is OR Tambo, and the closest domestic airport is Polokwane. From Johannesburg, the drive is around five hours, or 526km (N1 north to Polokwane). Polokwane itself is 200km from the Park. Gate times are important to note, as you don’t want to be locked out. Daily opening and closing times are 6am to 6.30pm (September to March), and 6.30am to 6pm (April to August). Approximately 35km of the road is suitable for normal sedan vehicles; a further 100km is accessible only to all-terrain (4x4) vehicles. Fill up your fuel tank at Alldays or Musina, as you cannot buy petrol in the Park.…

“Big Dave was shovelling a pile of his own malodorous manure...” Plenty of people say they’d like to take up running; few are inclined to action their words. “I really want to go running,” Big Dave once said. A boerie roll spewed out of his mouth, as he followed with an excuse: “Except that, unlike you, I don’t have the time. I have such a busy schedule.” Thereby implying that my life was so empty, I had to fill it up with running. But of all the excuses Big Dave gave, the one that really got up my nose was: “I would take up running if it wasn’t so boring. I don’t know how you do it, all that mindless plodding.” Thereby implying that my brain was so meagre, I…

“…being active is the central theme, but fun, camaraderie and a sense of belonging drive the motivation.” When I first arrived in Cape Town from Johannesburg, I lived in the suburban bliss of Pinelands – where the Pinelands Athletics Club quickly adopted me, and introduced me to everything from 5.15am morning runs from the local petrol station, to jacuzzi parties and shooters at a committee member’s house. They became family, and from then on no Thursday was complete without the weekly time trial and a few (too many) cold ones in the bar afterwards. They motivated my running, and got me up in the morning when running alone would have resulted in a victory for the warmth of my bed. Over the years I’ve lost contact with many of them,…

“I only realised my mistake a few kays into my training run, when young Lindsey asked me when we were turning back!” NAME: TREVOR PARRY AGE: 67 OCCUPATION: RETIRED Back then, achieving a Comrades gold was easier. There may have been only six of them in 1972, but we didn’t have the shoes or training knowledge runners have available to them today, and the field was much smaller. The top guys were probably not as good as they are today, and the prize money for professional athletes wasn’t anything to shout about, either. Case in point: the first time I ran a gold-medal time, I won a chiming clock! Believe it or not, running doesn’t run in the family. My wife, Philippa, has participated in the Cape Town Cycle Tour…

TSHIDI LAKA Age: 37 Home Town: Pretoria Height: 1.6m Occupation: Domestic worker Time Required: 11 months Then: 128kg Now: 88kg THE WAKE-UP At 128kg, I didn’t like the way I looked. Out of sheer desperation, I started running around my local soccer field alone. Six weeks later, I’d lost seven kilograms, but I still felt like something was missing. At the time I was working as a helper for a gynaecologist, and she asked me what I wanted for my birthday. When I told her I wanted a set of bathroom scales, to help me lose weight, she recommended I book an appointment with a dietician; which I’d never considered, because I’d always thought dieticians, and the ‘health food’ I imagined they’d recommend, were something I couldn’t afford. THE SHAKE-UP…

How can I run safely on the beach? Stick to the hard-packed, even sand near the water – soft or slanted surfaces can overextend your Achilles tendons. Running barefoot taxes stability muscles in your feet and ankles more than shod running does, so apply anti-chafing balm pre-run to protect against wayward sand, and wear shoes for most (or all) of your run. – Albert Wieringa coaches a running club. What should I do if I get caught in a thunderstorm? If there’s a break of three seconds or less between lightning and its thunderclap, the strikes are within a kilometre and you’re in danger. Hightail it to a non-metallic building, then go inside or stand under the awning. If no buildings are nearby, crouch in a low-lying spot. Stay off…

“I JUST WANT TO STAND HERE a minute,” I say, pausing in front of a gleaming bakery display case. I’m three weeks into training for a marathon. I’m also on a controversial low-carb, high-fat diet; and despite the fact that every proponent has assured me I’d lose my desire for sweets after a week or two, I am enraptured by the carrot cakes on display at our local supermarket. “Do we need Brussels sprouts?” my husband asks. I can’t hear him over the depraved screams of my sweet tooth. I stare lustfully at the little cake-shaped pillow of cake and wonder how the hell I’m going to make it through 13 more weeks of this. Stupid marathon, I think as I push my trolley woefully towards the veggie section. Stupid…

Leokwe Camp is the main camp, in the eastern section of the park: it’s 11km from the main gate in the sandstone hills, and has a swimming pool. Close to this camp are a treetop hide, and the Confluence viewing site and picnic area. Limpopo Forest Tented Camp is situated in the Limpopo riverine forest. It’s great for bird lovers, and is around 40km from the main gate. If you’re looking for luxury, then Tshugulu Lodge, situated in the western section of the Park, is your best bet. It’s fully equipped, with swimming pools and an exclusive eco-trail. In the eastern section of Mapungubwe, around 13km from the gate, is Vhembe Wilderness Camp, which has been built on a small ridge within the valley, close to the Limpopo River. Mazhou…

“…your exhaust has the potential to kill off irksome gym bunnies.” HERITAGE OR HEAD? I wear a hat to keep my hair out of my face when I race. Is it disrespectful to leave it on during the national anthem? – LEONIE, Pretoria Remember the iconic photograph of Madiba at the ’95 Rugby World Cup? He was wearing a jersey emblazoned with the number of then-Springbok captain Francois Pienaar – and on his head was a jaunty cap, in team colours. Why? Because (a) Madiba was a sartorial unicorn who could do whatever the heck he wanted; (b) it made for great merchandising opportunities; and (c) the sun, that glowing orb in the sky, can burn you. And let’s face it: we’re not Americans. Which means we don’t get all…

During Comrades, I ate real food. I don’t do things like gels. I eat a little bit of potato, and I ate four ButtaNutt sachets along with my energy drink later on in the race. I’ve learned that stable blood sugar is better, and I try and keep things as natural as possible – you don’t want to feel like falling asleep a third of the way into the race. I try to eat fewer carbs in the week before the race, because I’m not training very hard. Then I just up it a bit in the two or three days before. It’s not really carbo-loading; just a little increase. After my thyroid problems, I don’t eat any pasta or wheat; and I stay gluten-free. It’s all about good carbs.…

Many new (and veteran!) runners fall into one of two camps: those who are scared of hills, and those who hate them. I get it – when running on flat ground is still a challenge, it’s hard to embrace the ascent. That said, making hills part of your routine builds strength, improves efficiency, and boosts confidence. Using hills will help you reach your goals this spring. TO FINISH A 5-K Run a variety of gentle to moderate hills, going slowly at the beginning of each and easing into a run/walk pace that curbs huffing and puffing. If the course has hills, practise on those as much as possible – even one run there will give you some idea of what you’ll encounter on race day. TO BUILD ENDURANCE Choose a…

“…the more gradual your build-up, the greater your chance of success.” I’m running my first Comrades next year. Where do I start? – TOMA, Pretoria Start slowly, with short runs made up of more walking than running. Over a period of three to four months, gradually replace walking with running, until you can run for 30 to 40 minutes, with very little walking. This gradual approach will help your body to adapt to the stress of running, and allow you to reach a reasonable level of fitness. Over the next four to eight weeks, build up to your first 10-kilometre race, and then aim to race a half marathon by the end of 2016. Race your qualifying marathon either towards the end of February, or in early March. In the…

JAX SNYMAN, OWNER: THE SWEAT SHOP Branches in Dunkeld, Broad Acres, Southdowns, Cape Town thesweatshop.co.za What’s the most commonly-asked question? With repeat purchasers, it’s ‘Are my current shoes worn out?’ Typically, a pair of good-quality training shoes should last you in the order of 800 to 1 000km for racer/trainers, but pure racing shoes may last as little as 150 to 200km. Remember, wearing your running shoes as casuals also results in wear! What is the biggest mistake runners make when buying running shoes? Purchasing shoes based on how they look, rather than fit and functionality. What sells better: a shoe that looks good, or a shoe that performs better? In speciality retailers, it’s the latter; but I suspect that cosmetics wins the day. What is the most popular category…

BREAKFAST Coffee with 2 tablespoons of butter, 1 teaspoon of stevia, and 1 tablespoon of MCT Oil, plus 1 whole egg scrambled with 1 egg white: 1 799kJ, 43g fat, 1g carbs Mid-morning snack: Serving of salted, mixed nuts: 719kJ, 17g fat, 6g carbs LUNCH Salad of mixed greens, shredded carrots, red onion, and half an avocado topped with 115 grams of cold smoked salmon, 1 teaspoon olive oil, and 1 teaspoon balsamic vinegar: 1 786kJ, 28g fat, 13g carbs Afternoon snack: Tea with full-cream milk and 2 tablespoons of almond butter. (Yup, from the spoon. Go ahead, judge me.) 836kJ, 18g fat, 6g carbs SUPPER Marinara with turkey meatballs over courgette ‘spaghetti’ topped with Parmesan cheese: 1 886kJ, 17g fat, 24g carbs Dessert: Whole grapefruit, and 3 or 4…

Hike the Vhembe Trail The Vhembe Trail Camp is situated in the north-east section of the park, not far from the Limpopo River and 14 kilometres from the main gate. The trail is guided by armed rangers and follows a game path, where it’s possible you’ll see elephant spoor; and you’ll pass the banks of the Limpopo River, where you can stop to take in the views. Bookings must be made in advance. Guided sunset or night drive Driving along roads that aren’t usually open to the public gives you a good chance of spotting leopard. You’ll learn more about the animals and plants of the area from an experienced guide. Drive the Tshugulu Eco Route This 45-kilometre (four- to six-hour) 4x4 route takes you over some spectacular terrain. There’s…

EASTERN CAPE BORDER SATURDAY 3 SEPTEMBER NFB 2016 Tony Viljoen Masters Marathon & Walker Half Marathon Macleantown Road, N6 (at the 39.8km mark, from East London to Queenstown), East London; 42.2km: 6am; 21.1km (Walkers only): 7am Tony Viljoen 043 735 3350 / John Oatley 084 619 5126 SUNDAY 18 SEPTEMBER Caltex Sole Destroyer Half Marathon Smithfield Street, East London (close to the Highgate Hotel in Cambridge); 21km: 6:30am; Oxford Striders, Beach Road, Nahoon; 8km: 7am Dillon Pretorius 073 799 6075 / Helen Pretorius 083 609 6706 EASTERN PROVINCE SATURDAY 3 SEPTEMBER Rockets Muirite Half Marathon Muir College, Sir Thomas Muir Drive, Uitenhage; 21.1km: 6:30am; 5km Fun Run: 7am Margie du Toit 082 496 2926 FREE STATE SATURDAY 3 SEPTEMBER Twizza Allan Ferguson Round Naval Hill Half Marathon Bloemfontein Bowling Club,…