Innholdsfortegnelse for Jan/Feb 2020 i Runner's World South Africa

Will 3D printing be the future of running shoes? adidas AlphaEdge 4D / R4 999 We’re testing the much-talked-about, 3D-printed, 4D-technology latticed midsole from adidas (and collaborators Futurecraft and Carbon) to see how it compares to the softer cushioning of the adidas Boost technology and other cushioning systems. That initial stepping-into-comfort feeling is a mistake many of us make in our shoe-buying process. This new 4D tech uses carbon digital light synthesis to create a midsole way firmer (and heavier) than most are to begin with, but where softer-cushioning midsoles can become too squishy a couple of hours into testing, this lattice design – with strategically placed denser areas where you need them most on a classic running shoe – has been impressive, and is outperforming some of…

“A clever person solves a problem; a wise person avoids it.”– Albert Einstein “This quote can easily be applied to running,” says physio Scott Newton (londonrunningphysio.com). “Running injuries typically result from doing too much too soon, or people being underprepared for the distance or time they’re targeting. “Structuring sessions to ensure a gradual progression of training load is vital to avoid injuries, as is being prepared to listen to your body and adjust your training. If you have a persistent niggle, seek the support of a running-specialist physio or sports doctor – before it stops you running.”…

1. HANDHELD SOFT BOTTLE / Constantly bonking on long runs, but hate bulky handhelds? Crushable bottles fit comfortably and securely in your hand to keep you fuelled. 2. MULTI-PURPOSE WATCH / Watches that do it all (e.g. the Garmin 235 Music) help you nail your pace with HRM, and also sync your favourite music or podcasts. 3. COMPRESSION RECOVERY SOCKS / Whether it’s a placebo effect or they actually do improve blood circulation to sore muscles, these feel good after a long run.…

INTERVAL TRAINING • 10-minute warm-up • 4 x 4-minute efforts @ 85% effort (This should feel strong and fast but not your max.) • 5-minute jog between efforts • 10-minute cooldown ‘MILE’ EFFORTS • 10-minute warm-up • 6 x 1 600m repeats with 90-second jog in between (The short recovery keeps heart rate elevated. The pace should feel like a 90% effort.) • 10-minute cooldown LONG RUN • 15-minute warm-up • 2 x 3km repeats at threshold pace, with 3-minute jog in between • 11km easy into one last 3km effort at threshold • 2km cooldown…

Mike Tredway Insta Name: @miketredway Age: 32 Hometown: Estcourt, KwaZulu-Natal Midlands Occupation: Regional services manager at a total waste management and sustainability company, trail-running event organiser and race director, MRP Sport Maxed Terrain Outdoor brand ambassador. What phone do you use to take your Instagrams? iPhone 6S Where’s your favourite place to run? The Drakensberg Mountains would be top of the list, and I do most of my training at Monks Cowl, in the Central Berg – Sterkhorn being a firm favourite peak to summit. Other amazing places are Golden Gate, Wagendrift Dam, and Mariepskop. Tell us about your Insta name. It’s @MikeTredway. Nothing fancy, just keeping it real. What’s the story behind your most-liked pics? Where did you take them, and why? Instagram 1: This was taken on top…

Feet first Restoring your physical balance starts with getting realigned over your feet. Begin by standing comfortably, with your feet shoulder-width apart. Lift your arms and reach up as high as you can, as if trying to reach something from a high shelf just above your fingertips – but without rising onto your tiptoes. Next, without changing your upper body posture, slowly lower your arms back to your sides. Note how your hips are now rotated up in front, the curve of your back is straighter, your chest is high and your shoulders are back. Hip to it Now look at your feet. You should be able to see the top of your shoelaces (the knot). If not, with your hips and chest tall, bring your torso forward slightly so…

Although it’s best to avoid a physical confrontation if possible, according to police sergeant Paul Grattan, who specialises in public safety. “Offenders who engage in this type of sexual harassment and lewd conduct thrive in an environment where victims are intimidated and hesitant to speak up,” he says. Anything you can do to demonstrate strength, even if you’re understandably scared, can deter a would-be criminal, he says. “A powerful victim is immediately a different force to be reckoned with,” Grattan says. Emily May, the found of the US-based Hollaback! programme (ihollaback.org) to stop harrassment, says trust your instincts. If you decide to respond, one option is to reclaim your space by telling the harasser how you want their behaviour to change, like: “I need you to stop talking to me…

Harassers can strike even on seemingly safe runs. Still, there are some common characteristics that generally make an area safer. “Crime Prevention Through Environmental Design (CPTED) is a series of strategies for how we design places to look and feel safe, and deter criminal activity,” says Alison Bourquin, a runner and landscape architect, urban planner, and urban designer. A growing body of research suggests they’re effective in reducing both crime and the fear of it. Look for these elements when choosing where to run: Good visibility. “If we have a wide field of vision and we can see those things that might be threats or dangers to us, we feel safer than if we’re in a narrow, constricted space with blind spots,” Bourquin says. For example, a wide city sidewalk…

“I hate to be dramatic, but it’s a few extra seconds to be supported, saved, helped.” THE HONKS, HOLLERS, and catcalls seem to come every time Sarah Buchanan goes on a run. It doesn’t matter how she’s dressed – “I could be wearing baggy clothes and look like I haven’t showered in five days,” says the 35-year-old Garmin ambassador, “or I could be running, it’s hot, and I’m in a sports bra and little shorts” – the harassment still arrives. There are also the times, mid-workout, when no comments are made, but Buchanan still feels threatened. Maybe it’s the guy who lurks as she does an outdoor HIIT workout. Or the same car that keeps doubling back during her early morning run. Over the past six years, based on feedback…

Whether you want to run further and faster, or just want to cover your kays with fewer aches and pains, this season’s shoes boast the latest innovations in cushioning and comfort to help you keep running strong. We tested 78 pairs of shoes in our lab and on the feet of more than 300 wear-testers, who each logged more than 80km in their test pairs. To identify our top 26, we looked at how the shoes performed regarding key metrics such as comfort, stability, and overall ride. We grouped them into four categories – road shoes that are fast, soft, or stable, and trail shoes – to help you find the pair that best meets your needs. It’s time to make room in your cupboard. SOFT ADIDAS ULTRABOOST 19 PRICE…

Luciano: Race director and finish-line guitarist. Over the eight days, he never lacked a second for each and every runner. Antonio: Aid-station assistant, and chief distributor of Grana Padano and Moretti. I could also refer to him now as my Italian grandfather: ‘Mio Nonno’ Simon and ‘Valentino Rossi’: Unwavering in their support of the runners, and always willing to assist. They would even offer to drive you 300m down the road from the finish line to the overnight camp when you needed a shower. Yuri: In 2018 Yuri arrived from chilly Siberia to partake in the Alvi 400; he so loved the Alvi team, he rustled up a bunch of Russian volunteers to assist in the 2019 event.…

THE FIGURES ARE STAGGERING. You’ve already read one of them on the cover. In a global poll of female runners, it is reported that 84% have been harassed or assaulted (or killed) while on a run. 84%! Just let that sink in for a minute... As men, we will never know how difficult it is for a woman to just go for a run. And don’t think it’s just a South African thing – this percentage is a worldwide figure, from a global research report. In one of the most eye-opening pieces in this issue, writer Jess Keefe (p52) describes how she catches sight of a handsome young male runner, jogging in the evening with headphones on. At first she admires his form and physique; but then she finds herself…

UNLESS YOU HAPPEN to be a reindeer, it’s unlikely you’re finishing your summer holidays fitter than when you started. But though training time is at a premium this month, and overindulgence seems to be the order every day, you can rejoice in the knowledge that, as far as heart health is concerned, a little cardio work is almost as good as a lot. Research from the University of Copenhagen has shown that 30 minutes of cardio can be almost as beneficial as a 60-minute session in terms of weight loss, effects on cholesterol and maximal oxygen uptake. The reason: your metabolism has a finite amount of what is called adaptive energy, meaning that after a certain point, the ratio of benefits to training time nosedives. So don’t sweat it if…

EVERY NOW AND THEN I’ll get a blast of a particular strain of menthol and find myself transported back to the university’s austere, drably coloured indoor track. I’m lacing up my racing flats, hearing the thud of stampeding feet and the whhhisssh, whhhisssh of my high school’s nylon warm-up tracksuits. They’re calling for my race, the 800-metre, to collect by the start line. My heart is pounding, my stomach tightening. Nearby – and without fail – someone is applying Deep Heat to his legs. That sharp, industrial-strength wintergreen scent will always be synonymous with an entire era of my running life. My most evocative scent memories of running are tied to high school, a time when, as a member of a close-knit team deeply invested in winning, the sport could…

TO RUN LONGER AND FASTER, you have to run stronger. Adding tempo runs, long runs and speedwork to your routine will help, but strength-training is key, too. Yep, runners need to lift weights. “Strength work accomplishes three big goals for runners: it prevents injuries by strengthening muscles and connective tissues; it helps you run faster by improving neuromuscular coordination and power; and it improves running economy by encouraging coordination and stride efficiency,” says Jason Fitzgerald, running coach and founder of Strength Running. Many fear lifting will build bulky muscle, which will slow you down. While it’s true that putting on loads of muscle won’t benefit you on the roads, unless you’re lifting very frequently and eating tons of extra kilojoules, you’re unlikely to put on weight that would impair your…

RUNNING IS SO COMPLEX.  It requires form, fitness, discipline, patience – and the list goes on. Yet of all the things we improve on as we progress, we often focus solely on speed: faster splits, new PBs, finally beating that guy you see at all your races. While it’s tempting to define success with a metric as black and white as speed, running itself is a beautiful shade of grey. True success is not just how fast you run, but is made up of many layers that require focus and contribute to improvement. Through hard work, experience, and consistency, we become better runners in many ways. Here are five to focus on when reflecting on your own success. • Proper Preparation The time we reserve to prepare sets the tone…

YOU MAY ALREADY be carrying a powerful safety tool when you run. If you’re bringing your cell phone with you, make sure it’s fully charged before you head out. In addition to taking a video to document a harasser, you can use it to: 1. Track yourself. Download an app that allows friends and family to monitor your location while you run. We like Spot Tracker, which alerts your chosen contacts if you stop moving or go off course and don’t respond to the app’s alerts. Or, call or text a friend to let them know you’re headed out for a run and send a pin with your starting location. 2. Call a friend. If you’re running through a sketchy area or feel like you’re being followed, call someone. (Or…

Know who to talk to. To advocate for maintenance or improvement of a municipal park or trail – like trimming overgrown areas or installing more lighting – call your city’s parks department or your city council members. It’s within your rights as a local citizen to ask them to keep those trails safe and maintained. Some regional trails run through official transit districts. “Follow your district on social media or sign up for their emails or newsletters. That way you’ll know when they are looking for comments on how they prioritise funds. Your input matters.” Join a trail org. “Getting involved with those non-profit trail organisations can be a great way to help see more trails built around your community. Search for trail organisations or groups like Cape Town’s Tuesday…

I WAS WAITING for a uBer on a busy street one night outside of park when I saw him. He was glorious. His muscular thighs flexed as he jogged toward me. The arms of his varsity T-shirt were cut off, revealing large swathes of his torso. The music from his giant headphones blared so loudly, I could tell it was Drake from five metres away. He swept past me like a gazelle, and as his short-shorts whiffed by my waist, I stifled an exclamation of “Daaamn, baby!” He continued up the sidewalk and hung a left, disappearing into the dimly lit park. I usually love seeing my fellow runners out in their element – but this time, as varsity-shirt-guy jogged off into the night, I felt rage begin to simmer,…

Start line-up: If you’re a walker or a slower runner, start at the back. It’s SO annoying for faster runners to have to fight their way through people who know they will never run a sub-4 or even a sub-5 marathon, but feel the need to start up front. This goes for trail running, too. If you know you can blitz the opening road section but are a little challenged on the technical stuff, DON’T start in the front row. Nesh Turanjanin, a regular marathoner from Jozi, says that’s his biggest bugbear. “You start up near the front, and you’ve been running for 5km at about 5:20 per kay, and you’re still dodging walkers. How did they get there? It happens in every race, and it kills me.” Snooze you…

THE QUESTION Who’s your running hero, and why? My dad. 35 Comrades Marathons under the belt, and he’s still running silvers. This year he managed a gold at SA Cross-Country champs in his age group. A man who just loves his sport, and is humble about it all. – SJ Scott Gerda Steyn. She’s beautiful, humble, and works hard. She’s my motivation, as she’s always chasing her dreams. – Dawn Mills Vladimir Kotov. Rain or heatwave, you’ll always see him on the road, running, with a big grin. Not sure if he’s happy or in agony though! – Benita Aafrica The Sand Man: Ryan Sandes, for sure. He is my motivation for switching to trail. His pure enjoyment of the sport and humbleness is great to see. – Quentin Horn…

FIVE WEEKS BEFORE my target marathon, my coach scheduled this workout: a 3km warm-up, back-to-back 2km repeats at sub-3:45/km pace, 30 minutes at just around my marathon pace, and another pair of hellacious 2km repeats. I laced up a test pair of orange Vaporfly 4% and drove to a nearby park. The path was smooth and mostly flat, the late afternoon air contained that bit of ‘perfect’, and my previous workouts gave me confidence that I wouldn’t be left throwing up. I nailed this run – there were 3:30/ km splits, and I felt good enough to hold some 4:00 kilometres for that steady-state running. Hopefully, it was a sign that I could finally break three hours in the marathon. The only key difference between this speed effort and every…

Lifting weights doesn’t just improve your runs – your overall health gets a boost, too. Here’s how strength-training benefits your entire body: 30% reduction in type 2 diabetes risk in women 17% reduction in coronary heart disease risk in women 8 mmHg reduction in systolic blood pressure 4 mmHg reduction in diastolic blood pressure 3% increase in lumbar spine bone density 3 1% decrease in cancer mortality Sources: Medicine & Science in Sports & Exercise, Hypertension Research, Journal of Bone and Mineral Research, American Journal of Epidemiology…

KEVIN FIELDS | AGE 60 “For me, success in running came from trying a running streak, which helped me realise that I was able to run every day and be active again at this point in my life, after 20 years of not running at all.” VENITA KATSEGO | AGE 56 “Yes, I’m healthier. Yes, I have more stamina. Yes, I am stronger, and yes, I’ve even lost a few kilos! However, the surprise success has been mental. My mindset is stronger. Running is surprisingly empowering, and it enables me to define myself in yet another way: I’m a woman, a wife, a mother, a grandmother – and i’m a runner.” SOPHIA MAGASHULE | AGE 34 “I have Crohn’s disease, which is a chronic illness. The flares are unpredictable, so…

MANY KNOW HIM as SA’s most famous trail runner – for winning the prestigious Western States 100 in the US, and for the bucketload of accolades received over an extraordinary racing career. But earlier this year, Ryan Sandes stumbled into a new type of challenge, a unique test of endurance – and it was of his own making. Here’s the story, in his own words: ACCIDENTAL BLUEPRINT The 13 Peaks Challenge is more of an adventure than a footrace, I’d say. The challenge starts at Signal Hill [in Cape Town], moving southwards in the direction of Noordhoek, before turning back north, in the direction of the City Bowl. The route takes you mostly through Table Mountain National Park, starting at Signal Hill, tagging [ascending to the top point of] 13…

→ DESCENDING A SLIPPERY, muddy trail last winter, I quickly noticed that a successful run – and, perhaps, my survival – would require maintaining careful balance. As long as I kept my feet beneath my body and my torso and arms poised over my hips, I could dance comfortably down the trail despite the treacherous surfaces underfoot. However, any time that I relaxed my core or overreached on a step, I would slip and stumble, catch myself awkwardly, and risk falling or straining something. The trail exaggerated the fact that running is – even on level, stable ground – a dynamic balancing act. Improving our balance is one of the first and most important ways to improve our running stride. Good balance means we spend less time on the ground,…

WHAT IT’S REALLY LIKE TO BE HARASSED HOW TO PROTECT YOURSELF AND HELP OTHERS IS TOXIC MASCULINITY TO BLAME FOR ALL OF THIS? WHAT MEN SHOULD DO TO HELP THE SAFEST PLACES TO RUN ON THE LAST Saturday of June 2019, Bryanna Gondeiro-Petrie left her in-laws’ house around 5:30am and headed down a lightly trafficked road. She needed to get out earlier than normal to squeeze in a quick shakeout run before travelling to run a marathon the next day. AS SHE RAN AGAINST TRAFFIC, she noticed a black Toyota speeding toward her. Abruptly, the car slowed down. Then the driver rolled down the passenger-side window. Gondeiro-Petrie vividly recalls his “evil grin, as if he hit the jackpot in finding me,” she says. The road behind Gondeiro-Petrie was empty –…

FIRST, THE BAD news: Your body language can make you appear threatening, even if you have only the purest of intentions. “Fifty-five per cent of our communication as humans is non-verbal,” says Jan Hargrave, a body language expert. Especially when you’re out running – an activity that involves little talking – actions speak much louder than words. The good news? It’s easy not to be a creep. Here’s how you can make sure other runners always feel safe around you. – A.C. Shilton Don’t Sneak Up / Take extra care when passing another runner from behind. “When someone is coming at us from the side, our natural inclination is to protect our core,” Hargrave says. Obviously, you have to pass, which requires being side-by-side. Make your presence known early on.…

YOU DON’T NEED to learn how to defend yourself from an attacker. But many women feel safer with some self-defence know-how. Runner and Krav Maga instructor Julie Barron Morrill has lots of experience teaching runners how to defend themselves. “When things get physical, I teach four main moves,” says Morrill. “How to punch, kick, use your knees, and use your elbows.” With her expert advice on how to supercharge those moves, you can cause enough pain or confusion in your attacker to get away. Increase your power by using hard, bony parts of your body against the soft and fleshy parts of your attacker’s body. Aim for the stomach, groin, nose, throat, and inner thigh. Elbow Strike Elbows are pointy, hard, and able to move in multiple planes – backward,…

84% of women have experienced verbal harassment while running. 70% of men have not. 36% of women have been followed. 639 women respondents have been sexually propositioned. 4% of women have been physically assaulted. 45% of women no longer run in certain places because they fear for their safety. 94% of women who have been harassed say no one has ever stepped in to help them. 40 respondents know someone who was killed while running. 70% of women say it bothers them a lot or somewhat to receive unsolicited attention while running. 6 7% of women are always, often, or sometimes concerned that they could be physically assaulted while running. 1 6% of women have felt threatened enough while running that they feared for their life. 309 women respondents are…

Toilet troubles: Save it for the portaloo, and plan to get to the race with time to use it. I still have visions of the start line of the New York Marathon, where I looked down at my feet and realised I was standing in a puddle of urine from the runner next to me. No problem for her – she squatted right there and peed all over everyone’s shoes! Snot rockets: This is just plain gross. Don’t do it! “Carry a buff or a hanky and wash it later,” advises my regular trail training buddy Caroline Balkwill. Washing in the ice bucket: Don’t rinse your face and hands while leaning over the ice bucket at the aid station. No one likes sweat-flavoured drinks! Jumping your start batch: Seeding is…

The beautiful Alta Via dei Monti Liguri stretches 400km from the border of France to the border of Tuscany. On one side the Alta Via faces the Mediterranean Sea; on the other, the chain of Alpine mountains. The views from Alta Via’s green paths are mesmerising, and as you walk along, sea views appear on the coastal side, providing glimpses of Corsica in the distance and Monviso (3 841m) and Monte Rosa on the other side on a clear day. The Alvi Trail race can be broken down in into three main parts: the mountain region, which makes up the first three stages (these traverse the rugged mountain chain that links to the Maritime Alps); the balcony, which makes up stages 4 to 6 (which traverse the lush meadow north…

‘Buongiorno!’ Typical way of greeting. Hello! or Good morning! Il Destino One’s destiny, or calling. Camino Path or road that one journeys on. A spiritual pilgrimage. Aperitivo Often described as similar to a ‘happy hour’, to signal the end of the work day. I recommend an Aperol Spritz! Ava Maria A prayer based on the salutation of the angel Gabriel to the Virgin Mary, and Elizabeth’s words to her, meaning ‘Hail Mary’. Piazza A public square or marketplace, especially in an Italian town. Dolce vita pronounced ‘lar dol-chay vee-ta’; Italian for ‘the sweet life’ or ‘the good life’)…