Innholdsfortegnelse for July/Aug 2019 i Runner's World South Africa

DETERMINING YOUR WEEKLY MILEAGE during race training is a delicate balance: You want to run enough kays to physically prepare your body, without running so much that you end up overtaxing yourself and toeing the starting line spent – or worse, injured. It’s also individualised, as it depends on your speed, strength, experience, base, and goals. Unfortunately, there’s no one-size-fits-all mileage prescription. That said, start where you are right now, says Melanie Kann, certified running coach for the New York Road Runners. “If you’re running your first 5K, you might start with a minimum 8km-per-week programme. If you’re running your first marathon, you might start with a minimum of 25km per week.” Rather than looking for a specific mileage prescription, think of it more like building up to a certain…

Go Ahead and Post If You: • Are a newer runner, and find that doing so motivates you • Never run harder than you mean to on easy days • Are fuelled by high-fives, and easily tune out trolls • Struggle to follow through and seek accountability • Train solo – but relish the perks of community Consider a Low Profile If You: • Tend to train through small aches until they become big injuries • Can’t help but speed up when someone passes you • Feel pressured by sharing big goals • Develop anxiety at the thought of public failure • Feel guilty or unsettled on rest days or training breaks…

Long Run = Destination Run Take advantage of the double-digit distance and map out a run that ends somewhere awesome: brunch, a beach, a music festival, or even a new town all make great finish lines. Building up your distance with a fun victory at the end helps you crush your training and reap the rewards. Speedwork = Track Night Tired of completing intervals on your own? Head to the local track to see what groups meet there for speedwork or runs. Having training partners is useful for accountability and performance – plus, there’s an element of social engagement that brings you back to real life when the training gets too mentally draining. Recovery Jog = Catch-Up Date No, your significant other doesn’t need to run. You can schedule a…

TIME TO GET DIRTY NO.1 Inov-8 Roclite 290 V2 / R2 499 The first pair of Inov-8s we’ve tested in over a year. We’ll be looking out for the usual narrow fit, and for some wet, muddy terrain to test the grip and – especially – the capable-looking lugs. I’ve already managed to get a good lockdown with the cord-on-cord lacing system, so I’m all set to bomb some downhills! – Ryan Scott, test editor Drif ters NO.2 Asics MetaRide / R3 500 Thoughts when unboxing this unorthodox long-distance shoe: • Holy cow, this shoe is stiff • It’s also really hard beneath the footbed • How is my sore Achilles going to handle the shoe’s zero drop? After The First 10 Kays • Feels surprisingly smooth yet…

Asics Colour Block Cropped Tight 2 R900 More seams than in most tights result in colourful blocks of fabric stitched together in a form-fitting patchwork that was the most streamlined of all the tights tested. Laser-cut perforation vents at the knee allow some heat to escape, and the Asics V1 fabric provides moisture-wicking and quick-dry functionality. TESTERS NOTICED the ‘Rubber’ logo on the calf panel, which offers extra-sturdy stability. Asics stores Movepretty Serenity Spot Me Leggings R595 It’s all about the extensive fold-over waistband of these leggings from the Serenity collection, which is perfectly suited to pregnant Moms who run – at any stage of pregnancy. This range uses bamboo and hemp fabrics, organically grown cotton, recycled spandex and South African merino wool. TESTERS WERE HAPPY to run in a…

ASSAULT FITNESS AIRRUNNER R 59 900 RUNNING ON THIS HI-TECH MACHINE is a unique experience – the future of treadmills, in that this ‘air trainer’ runs without a motor. The sleek design and shape have been created to pack a more intense training session into a shorter time, and the curve and roll of the 838mm-wide deck make you work 33% harder than on the average treadmill. Adjusting your calves and body to the curved surface takes time, so patient build-up is required. The experience? Compared to traditional indoor running, it’s quieter, more spacious, and – as the name suggests – like running on air. www.myfitness.co.za XT 685 SPRINT R22 423 A WAXED DECK ON A THREE-ROLLER SYSTEM will ensure peace of mind for those…

Watching Gerda Steyn win the 2019 Comrades Marathon brought back memories of the great Frith van der Merwe. In 1989, the lanky Benoni Northerns runner strode to victory in 5 hours 54 minutes for the ‘down’ run, and finished 15th overall. It was a performance that shocked the endurance world, and talk of women eventually creeping into the top 10 overall started to fill the chatter at start lines everywhere. There are plenty of similarities between Frith and Gerda beyond just their astonishing running ability. There is a joy to their running and an ease in their stride that seems to set them apart from their competitors. They never seem fazed by the pressure of expectation, and deliver beyond most expectations. There is little doubt that Steyn will be eyeing…

We know it’s tempting, but the worst thing you can do is plop down on the couch. The key to easing soreness is active recovery, because you need bloodflow to the muscles to help them recover, says Brad Schoenfeld, PhD, director of the Human Performance Lab at City University New York Lehman College. Cycling, swimming, yoga, or even walking can help repair tissue and alleviate soreness, as can a post-workout massage or foam rolling.…

THE HISTORY OF ROOIBOS (Aspalathus linearis) consumption dates back thousands of years, to when it was first discovered and used for its medicinal properties in the Cederberg – the only place in the world that it grows. Rooibos, now listed as one of the top 50 superfoods of all time, has become a popular ingredient in consumables, from moisturisers to beverages. This humble plant – one of South Africa’s best-known exports – has grown far beyond the much-loved cup of tea, and is now being recognised as a serious supplement for athletes. The list of health benefits attributed to rooibos is exhaustive: it’s naturally caffeine-free, contains high levels of beneficial antioxidants, and is rich in many essential minerals the body needs, such as iron, calcium, potassium, copper, manganese, zinc, magnesium,…

FOR THE LAST FIVE YEARS, Armand du Plessis has been clocking race mileage averaging an astounding four ultras (80-100km each) and two 100-milers (160km each) per year. His Instagram handle reads: Armand du Plessis, Capetonian. Mountains, trails and travels. Previous CTO @hornet – and that’s where his magnificent running dream began. It was during the tumultuous time he spent building the technology for the wildly successful gay social network app Hornet that Armand slipped into his first experience of endurance. But not running endurance; rather, he endured unrelenting 72-hour stints of hard work. No sleep, maximum stress, and doing everything necessary to meet the tight deadlines of getting a new app to market. Eventually, the workload took its toll: “I remember a hotel room in Thailand, lying on my back…

Who: Runners of all levels who love to experience special out-of-the-way places Where: West Bengal, north-east India, on the border of Nepal When: First week of November 2019 Altitude: Between 2 000m and 3 600m (50% of the race is spent around 3 600m) Temps to expect: Min -2°C (night), max 30°C (day) Weather: As with any big mountains, conditions can vary from clear and sunny, to thick mist, rain or even hail. (We had idyllic conditions, with clear views of the mountain range every day.) Running surface: Mixture of concrete road, jeep track, rough stone cobbles, singletrack and tarred road Route: Clearly and reliably marked, no risk of getting lost Checkpoints: Well-manned and well-supplied checkpoints every 5-7km Size of field: Varies from year to year; between 40 and 68…

IN THE BEGINNING, there was track and field. And by ‘beginning’, I mean the 1980s. Men strode confidently onto the athletics track in short, skin-tight tights. Not a thought was given to the presentation of the, er, package; and let’s face it, those short-shorts had been pulled so high and tight in the previous decade that maximum exposure levels had already been reached. Great Britain’s Linford Christie was an early adopter, lining up in the 100m at the 1988 Seoul Olympics alongside the likes of shorts-wearing Carl Lewis and Ben Johnson, and claimed a silver medal for his trouble. Lewis and others soon followed his example, and the tights-for-male-runners phenomenon spilled over [Say what?! – Ed.] into the leisure activity of running with minimum controversy. NO ONE PAID ANY ATTENTION…

THE QUESTION What keeps you focused on your training during the cold winter months? Entering a race so I’m forced to keep training. It’s also nice going for a run in the cold, because it warms you up. – Cara Witte Goals, goals, goals... pick a race, train through winter. And the knowledge that I’ll pip any winter non-runner to the post come September. – Samantha Hall Having a destination race to train for. – Marlee Meshbesher The reward of Ouma rusks and HOT coffee afterwards. – Grant Stockdale In winter, I train to eat. – Deborah Ward Fritz Making sure your jeans still fit! – Taniko Gough One has to keep fit all the time! I enjoy the cool weather, much easier to increase mileage. – Matthews Lesibe Mahlafora…

1. Road Noise Long Haul Vest / Time to party. This vest (sadly not yet in SA) has speakers to play your favourite music, and enough space for the essentials. 2. Running Cap / A lightweight cap or hat like this is easy to stash, protects from the sun without trapping in heat, and adds a little style. 3. Pocket Belt / An update to the moonbags of old. Carry anything you might want to run with – even an oversized iPhone. It sits flat and won’t bounce, either. 4. Print Socks / You’ll love looking down when logging long kays. Make sure they’re also comfortable and moisture-wicking.…

What phone do you use to take your Instagrams? iPhone XR/GoPro Hero 5/Sony Alpha 6000 Where’s your favourite place to run? I absolutely love running in the Alps. It gives me the feeling of happiness, strength and freedom; and the power of nature always gives me the ultimate kick. Being so close to the animals and nature is a feeling you don’t get that often in life. Tell us about your Insta name. My Insta name is simple; my surname, and the thing I love doing the most – RUNNING! What’s the story behind your most-liked pics? Where did you take them, and why? Instagram 1: Me with the South African flag. I took this picture when we were visiting my girlfriend’s parents in their hometown of Schaffhausen in Switzerland.…

1. If there’s a Y-front pouch sewn into the front of the waist, you’re wearing long johns, not tights. 2. Make sure your tights have a drawstring at the waist; tie it firmly above the hipbone to avoid slippage. 3. Check that your tights fit firmly at the ankles. 4. Don’t be tempted to wear women’s tights: they are not unisex. Men’s tights have a men-specific design at the crotch. 5. Tights are not designed to be worn with underwear. Tight Lycra over your jocks simply does not work.…