Innholdsfortegnelse for May/June 2019 i Runner's World South Africa

JOHN BRANT WRITER, THE ORIGINAL SNEAKERHEAD P.54 During long runs, divert your mind by reciting poems, mantras, or quotes to distract yourself if you need it. RAUDEL ARTEAGA RUNNER Mental health is as important as physical health, and having a time to meditate and separate from the everyday stresses is very important. ELIZABETH BULAT RUNNER Set high goals for yourself. The lessons learned from failure are just as informative as succeeding. DERRICK CHEEKS RUNNER I think one of the best things you can do as a runner is to remember to smile. A smile will make you feel better even when running is hard. It also makes other people happy, and it can make someone else’s run better, too. ZOFIE CHRISTIAN RUNNER If someone tells you to take a day…

Breakfast • 1 bagel with 2 Tbsp. strawberry jam / 83g • 1 medium banana / 27g • 250ml fruit yoghurt / 33g • 250ml orange juice / 28g Morning Snack • 2 granola bars, as wholefood as possible / 29g • 250ml sports drink / 16g • 250ml fruit yoghurt / 33g Lunch • 1 large baked potato with 1/4 cup salsa / 67g • 1 sourdough roll / 18g • 250ml chocolate milk / 26g • 1 large oatmeal biscuit / 25g Afternoon Snack • 1 or 2 energy bars / total 40-50g • 250ml sports drink / 16g • 1 medium banana / 27g Dinner • 1 chicken wrap with rice, corn salsa, and black beans / 78g • 1 small packet jelly sweets / approx. 50g…

Durban City Marathon, 7 April A fast and flat two-lap route ideal for Gautengers wanting to race at the coast. But beware the humidity... even in April. Start planning for 2020. Wally Hayward Marathon, 1 May This classic SA marathon held in Centurion starts hard, but has a fast finish. Get your pacing right and you could be PBing. Sanlam Cape Town Marathon, 15 Sept The biggest marathon in Africa also has IAAF Gold Label status and could well become part of the World Majors in coming years. Fast and flat, with lots of crowd support. – Mike Finch…

What phone do you use to take your Instagrams? iPhone 8/GoPro Hero 5 Where’s your favourite place to run? Dubai, UAE. I recently had an incredible opportunity – to explore the landscape there on foot during a 180km run over four days, from the coast of Dubai across the UAE to the coast of Oman. While I was there, I fell in love with landscapes. Tell us about your Insta name. Although my name is unusual, to create a unique handle I incorporated my middle name – hence my Insta name is my first and middle names, separated by the underscore. What’s the story behind your most-liked pics? Where did you take them, and why? Instagram 1: This was the second day of my Dubai Coast to Coast adventure last…

If former Boston Marathon winner and RW US editor Amby Burfoot is to be believed, the Comrades Marathon is the greatest footrace in the world. Amby’s superb ode to the race is on page 62. Sometimes it takes an outsider to remind us of the treasures we have in our own backyard. This month we’ve been inspired by Lisa Abdellah’s story on the runners of Imizamo Yethu (‘How did they get so good?’, p46). Lisa was out running in her ’hood one afternoon when two of them loped effortlessly past her. Struck by their speed, she immediately wondered what their stories were, and starting investigating. Many of the runners she found come from the informal settlement in Hout Bay, and have overcome more than a few hurdles just to survive.…

WHEN I GOT THE DIAGNOSIS, I was crushed. My doctor confirmed the significant pain I was feeling – even after a week of complete rest – was a sacral stress fracture. It was January 2018, and I had just committed to a major marathon, with high-calibre races slated in the schedule leading up to the big dance. I was primed for fast times. The positive MRI, however, meant a hard and fast end to my training. The most activity I would be doing was getting acquainted with crutches, a jarring change from the usual 140 to 160km weeks I was putting in. It meant wiping my training schedule clear and focusing on ‘small wins’ – such as pain-free walking, instead of chasing PBs on the road. Yikes. The competitor in…

CALITZ AND SMIT SPENT THE MORNING CONDUCTING A PRACTICAL WORKSHOP IN DEER PARK ON THE SLOPES OF TABLE MOUNTAIN, WHICH INCLUDED... A simple – but essential – warm-up routine Kilian Jornet’s power-walking technique How to maximise your climbing ability Mastering technical downhills Once the practical session was over the group returned to Tribe Coffee for breakfast and beverages, while AJ and Christoff focused on diet, hydration and equipment. This was followed by an enthusiastic Q&A session. Each runner went home with a goodie bag valued at R1 400, including a stunning K-Way shell jacket and a copy of Christoff’s book, Running Essentials. MORE RUNNER’S WORLD TRAILCLINICSAREPLANNEDFOR2019 – KEEP AN EYE ON OUR SOCIAL MEDIA FOR MORE INFO!…

IN 1978, Malcolm Forbes –publisher of Forbes magazine – released a collection of his own quotations, entitled The Sayings of Chairman Malcom; one of which was ‘You can easily judge the character of a man by how he treats those who can do nothing for him’. Linda Hlope embodies this quote. The 55-year-old running coach from Mamelodi township, close to Pretoria, was named Volunteer of the Year at the 2018 National Sports Awards. His nomination was supported by the likes of former Comrades winner Gift Kelehe and 5 000m ace Elroy Gelant. In his testimony, Kelehe described Hlope as an elite athlete in his day. And yet, these days he sacrifices his own training to help other runners achieve their goals, and juggles his coaching commitments with a full-time job…

1) Be authentic – just because the camera is out, that doesn’t mean you need to put on an act. 2) Don’t be afraid of selfies. Most of my shots are from my phone, balanced on a twiggy bush with the timer on. Not all of us have teams of insta-husbands or very ‘extra’ friends willing to do anything to get our perfect shot! 3) Man’s best friend. I think we can all agree there can never be too many pet pictures on social media! My boy is a bit camera-shy, but you’ll often see him making a sleepy appearance in my stories.…

Yoshimori Fukui, a curator of the shoe archives at Asics corporate headquarters in Kobe, Japan, goes about his work with a combined air of efficiency and reverence, at times seeming like a highly competent, multitasking reference librarian, and at others like the keeper of a sacred shrine. ¶ “Every shoe in our collection, in a way great or small, reflects the spirit of Mr. Onitsuka,” Fukui says, referring to the late Kihachiro Onitsuka, the company founder and a father of the modern global running movement. “I feel honoured by this job.” ¶ A stocky, stolid, 30-plus-year-veteran of the company, Fukui, through a translator, listens carefully to my request. The archives are normally visited by tours of recently hired Asics employees or designers researching for a new shoe. This interest from…

How to get there: Air Seychelles flies to Mahé (and on to Praslin) daily, direct from Johannesburg. Flights start at R7 800. Where to stay: Mahé: Beau Vallon is one of the most popular beaches on the island, and there are many hotels lining the strip. Praslin: The majority of the hotels surround Cote D’Or, which is a great option for most budgets. La Digue: As the island is so small, you can’t really go wrong anywhere. I stayed near to the town and port, which was convenient and central. Where to eat: Avoid the restaurants, and eat at the local food cafés – they’re much better value. If you choose to self-cater, many local fisherman sell their catch of the day near the ports. Must-do activities: The Seychelles Eco-Friendly…

…the adorable five-year-old with his chubby little hand outstretched for a high five along the race route is going to pull it away at the last second, because he looks the sort who would. …you’re on your last legs on a run when you come to a set of traffic lights and you have the go-ahead to cross but convince yourself it’d be unwise to risk it, because it looks like the lights might change… so you stop. …you’ve gone too far when you have a run of good luck/run an idea up the flagpole at work/run an idea by a friend – and you post it on Strava.…

THE QUESTION What’s the worst piece of race-day advice you’ve ever received? Run like an elite for the first kay, and walk the next 41km! – Andrew Worrall Take a Myprodol or any anti-inflammatory 30km into your marathon, just in case… – Michelle Lee Pieterse Take a Slowmag fizzy before the race… – Sindisiwe Mthembu You’re going to love this run… – Darren Braam Start out fast. It’s money in the bank! – Karen Bente Holmgaard “Put Vaseline between your toes so that you don’t get a blister.” What did I get? BLISTERS BETWEEN MY TOES. – Nicola Janse van Rensburg THE GALLERY #INSTARWRUN It’s being a runner that matters, not necessarily how fast or how far you can run. The joy is in the act of running and in…

THERE’S A REASON so many marathons and halfs offer a pre-race pasta dinner the night before: a healthy store of carbohydrates is one key component to fuelling your best performance. Here’s how it works: after you consume carbs, such as a plate of spaghetti, most of them are stored in your muscles and liver as glycogen – your body’s most easily accessible form of energy, explains dietician Monique Ryan, author of Sports Nutrition for Endurance Athletes. When you deplete your glycogen stores, that’s when you ‘hit the wall’ and start feeling symptoms such as sudden fatigue, a loss of energy, or even muscle cramps, mental confusion, or GI distress. Yep, it’s as rough as it sounds, and can put your race goals in serious jeopardy. That’s why it’s so important…

1. Brooks Ghost 11 / R2 399 A winner for all types of runners. It’s a lovely mix of soft cushioning and durability for when you’re logging those longer kays. 2. Nike Air Zoom Pegasus 35 Turbo / R2 099 Not willing to shell out loads for the Vaporfly 4%? This shoe has the same light ZoomX foam that makes the pounding less harsh on your legs. 3. New Balance 1500v5 / R2 399 This popular racing shoe gives you the lightweight feel of a track spike, with the support needed to carry you over the finish line. 4. adidas adiZero Boston 7 Boost / R1 999 If your goal is Boston, it doesn’t hurt to start here. The Boost cushioning provides a nice amount of pop for a faster…

“Wow, once again thank you very much for a wonderful experience on Saturday. The Clinic was informative, well-planned and nicely paced. I can’t wait to start wearing the softshell K-Way jacket too!” – Ansonette van der Merwe “Thanks for the lovely Trail Clinic – I definitely learned a lot that I’m already implementing in my running, and the results are great.” – Terene du Plessis “Wow, the Trail Clinic was so awesome! My husband and I learned so much, and everything was so well organised – but chilled and relaxed, at the same time.” – Charmaine and Craig…

THE WAKE-UP My story began almost 29 years ago. I was the fat girl at high school who wore a size 40 to the matric ball, and I carried my extra weight into adulthood. No one would tell me the truth about how huge I was becoming; instead, they sugar-coated it with compliments – looking back, did I really n e e d any more sugar?! My struggles unacknowledged, I turned to emotional eating to numb my pain. Eventually, I grew tired of feeling uncomfortable and ugly. I remember feeling inspired by one woman’s weight-loss journey, which I followed on Facebook in 2016. After seeing one particular photo she had posted, I contacted her to ask her how she’d done it. “RUNNING HOLDS ME ACCOUNTABLE, AND HAS MADE ME POWERFUL…

• Pack more sunscreen than you think you’ll need – it’s incredibly expensive, and you will need it! • Take your own beach towel; they’re not always provided. • You’ll spend your life in your swimming costume, so pack accordingly. • If possible, take your own snorkelling gear, as it’s expensive to rent equipment. • Sea shoes are advisable, as you often have to walk across the reef to get to swimming or snorkelling areas. • You do not need a visa to visit the Seychelles. • The most convenient way to get around on Mahé or Praslin is to hire a car. The Seychellois drive on the left, like us, and rates are affordable. • Don’t stay on just one island – spend some time on Mahé, Praslin and…