Innholdsfortegnelse for October 2016 i Runner's World South Africa

THE INBOX WINNING LETTER R.E.S.P.E.C.T. Running with my wife, I’ve seen the way she’s treated by men. Long stares, inappropriate gestures, and comments to their friends – most of which she’s unaware of, because it takes place behind her back. The vulgar actions of what is clearly more than a minority reflect poorly on the male population, who seem to consider it their right to objectify women merely because they’re attractive. Voice your opinion when you see inappropriate behaviour: the woman on the receiving end is someone’s mother, sister or wife, and they deserve to enjoy running. – JODY MITCHELL, DUNDEE LIFE SAVER Just after my sixth Comrades, and a few days shy of my 34th birthday, I survived a pulmonary embolism. When I woke up one morning with what…

RICHARD MONISI fell four times during the Comrades Marathon this year. The first time, he tripped over a cat’s eye in the road. The second time, he stumbled into a pothole, and on a third occasion, he took a sharp corner and bumped into a pavement. His fourth accident happened just 500 metres from the finish line. But for Monisi, it was just another day beating the odds. Why? Well, Monisi is legally and functionally blind, with just five per cent sight in his left eye. As he shuffled into the stadium, he heard a cacophony of cheering and music. “Amazing!” the spectators shouted. “Awesome!” The noise only confused his senses further. Unsure of the way, he lost his balance and fell. But as swiftly as he hit the grass,…

HENRY CRAUSE Age: 33 Home Town: Despatch Height: 1.6m Occupation: Professional Nurse – Life St George’s Hospital Time Required: 2.5 months Then: 98.7kg Now: 69.5kg THE WAKE-UP My sensei noticed I was overweight. I was participating in our national championships and felt very out of breath. After my kumite (fighting), he told me straight that I was too fat, and that I wouldn’t get any further unless I was willing to slim down. I had succumbed to working life, which is different to being at school: you don’t have time to be active with your friends, and when you’re on the go, it’s easier to grab a quick bite at a fast-food restaurant. THE SHAKE-UP I followed a strict diet, carefully monitoring my kilojoule intake. I took up CrossFit in…

You may not be ready to tackle a marathon, or any other big race, but that doesn’t mean the event has nothing to offer you. If the race attracts enough entrants, it probably hosts an expo – often free and open to the public – in the days leading up to the start. There, races, running clubs, speakers, and vendors converge to connect with runners. Here’s what you might find if you visit one. RUNNING CLUBS Talk to the representatives on hand to find out when and where group runs take place, and which might be appropriate for your fitness level. You should be able to get a sense for which clubs are most welcoming to beginners. Group runs are usually free to join; when you find a club you…

“Run slower on your easy days…” In terms of marathon training, what is meant by ‘quality over quantity’? – TRACY, Franschhoek A common mistake made by non-elite marathoners is to run too hard, too often, which compromises their ability to convert their times over short distances into long distances. If your 10-kilometre time is 60 minutes, for example, then your half-marathon time should be 2:13, and your marathon time should be 4:40. Make the following changes: • Run hard over a maximum of one session per week. • Hard running should make up a maximum of 15% of your total weekly volume – for example, if you’re running 40km a week, hard running should be 6km, including a warm-up and cool-down. • Gradually increase one or two of your runs,…

CHIA SEEDS A complete plant protein with 3 grams per tablespoon, these are a great mix-in for yoghurt or oats. FISH One of the densest forms of protein, 80g cooked snoek provides 21 grams of protein for only 400 kilojoules. GREEK YOGHURT With 17 grams per 170g, this aids recovery thanks to its leucine, which your muscles burn as fuel. MEAT Choose lean meats: chicken breast, lean beef, or ostrich. 85g of sirloin steak has 24g of protein. POWDER* When time is tight, mix protein powder into a smoothie or yoghurt. Choose brands with little sugar and few additives. SOYABEANS These come in many forms, e.g. edamame and tofu. Half a cup of shelled edamame has 9 grams of protein. *Powders serve a purpose, but they aren’t ideal sources of…

LUNCH LENTIL SALAD WITH POACHED EGG These legumes deliver hunger-fighting fibre, and eggs supply high-quality protein. MICROWAVE 1 cup baby spinach, ½ cup cooked lentils, 1 diced tomato, 1 Tbsp. parsley, 1½ tsp. lemon juice, and pinch salt in 500ml mug for 1 minute. In separate mug, MICROWAVE one egg in ½ cup water and ¼ tsp. vinegar for 1 minute. Top lentil mix with egg. BREAKFAST Chocolate Raspberry French Toast Kick-start your day with whole grains, which can lower the risk of heart disease and cancer. CUBE 2 slices whole-grain bread. Place half in greased 500ml beermug. Layer with raspberries, more bread cubes, and more raspberries. WHISK 1 egg, 1/3 cup milk, 1 Tbsp. cocoa powder, ½ tsp. cinnamon, and ½ tsp. vanilla extract. Pour mixture into mug; let…

GEAR 01/ SALOMON 20L S-LAB ADV SKIN PEAK R3 999 This is the largest pack in our review. Its most prominent feature is the zip in the middle of the bag, running from top to bottom rather than from side to side across the top. Nick Boyd, who tested the pack in Namibia, said: “Easy access to the main section makes a ton of difference when a heavy run has made my brain dead and my hands clumsy.” A removable internal section and mesh construction create a cavity between the pack and your back, and contribute to a more aerated pack – which is useful in the hot, desert conditions you’ll encounter in places like Namibia. A capacity of 20 litres is adequate storage space for a sleeping bag and…

“He sees himself as one of the top guys, and he knows he’s going to get there. “ South Africa’s national triathlon coach, Lindsey Parry, is no stranger to success with his athletes. He’s coach to 2015 and 2016 Comrades marathon champions Caroline Wöstmann and Charné Bosman, and then was there to witness unfancied Henri Schoeman win the bronze medal at the Rio Olympics in August. Although Schoeman is coached by father Joe, Parry is the man who does the final tweaking ahead of big events. He watched as Schoeman went from feeling ill, to standing on the podium. Henri comes from a swimming background, and swims between 16 and 17 kilometres a week. He’s always had niggling injuries, and battles with running, so he spends more time in the…

EASTERN CAPE BORDER SATURDAY 1 OCTOBER Legends Ultra Marathon, Half & 5km Fun Run 30 September: Bisho Stadium, Bisho; 5km Fun Run: 6pm; 1 October: Bisho Stadium, Bisho; 68km: 6am; Philip Kahts Softball Stadium, Gleneagles Road, Bunkers Hill, East London; 21.1km: 6:30am; 10km: 7am; Meta Scott 071 074 8022 EASTERN PROVINCE SATURDAY 1 OCTOBER Windpomp Half Marathon & 10km Botanical Sports Grounds, top of the Ouberg Pass, R63 (between Graaff-Reinet and Murraysburg); 21.1km: 7am; 2km after the gate to the Cambedoo Nature Reserve, on the R63; 10km: 7:15am; Botanical Sports Grounds; 5km Fun Run: 7:30am Rozelle Köhne 049 891 0825 SATURDAY 8 OCTOBER Kowie Striders 27km & 10km Run/Walk Big Pineapple, Summerhill Farm, R67, Bathurst; 27km Run: 7am; Walk: 7:30am; Country Club, French Road, Port Alfred; 10km: 8am Lynette Harbrecht…

“Is your dog a Chihuahua that poos Smartiesized bokdrolletjies, or a Great Dane with turds the size of a lemon meringue pie?” GUILT-ERCISE Is running after binge-eating a good idea? – MARY, Port Elizabeth I seldom binge-eat; but when I do, I’m inclined to crawl onto the couch, undo the top button of my jeans, let my boep assume the digestive position, flick on the rugby replays, and then drift gently into a food coma. In my opinion, any other course of action is futile. Ask yourself: why do I want to run after inhaling a large pizza? Is it because I feel guilty? Is it because my reflection in the mirror resembles that of a little piggy? Regardless, running right now isn’t the answer – in fact, it could…

There was a time when I was obsessed with minutes. Getting my half-marathon time down to 1:30, just because that seemed cool. Now I’m obsessed with centimetres – specifically, ten of them, which is the current distance between my heel and the mat while I’m doing a downward-facing dog. Yes, this is another column about an old man discovering yoga. These are the reasons, in no particular order, why I have resisted doing what everybody (friends, ex-wife, trainers, doctors, physical therapists, probably even a few strangers) advised me to do, and pick up yoga: it’s boring and easy, and boring because it’s easy. It’s for girls. It’s all about woo-woo and inner peace and spirituality, and I don’t go for that. And, I just don’t bend that way. As any…

What’s the first thing you should do after a run? (Okay, after you tell your social-media followers how awesome you are.) Refuel. Within 30 minutes of finishing a hard workout, your body needs a mix of quality carbohydrates and protein to replenish its depleted glycogen stores and to repair muscles. A slice of bread topped with peanut butter and banana slices is perhaps the perfect post-run snack (pre-run, too!) – it’s easy to prep, portable, and packed with the nutrients your body needs. Recovery fuelling not only ensures that you’re ready to tackle your next workout; it also plays an important role in preventing chronic inflammation – and that can keep you running strong for years to come.…

No-one likes getting sick. But the stakes are particularly high for competitive runners, because even minor training disruptions can knock your goals out of reach. Sound like hyperbole? Earlier this year, Norwegian sports scientists published an analysis of nine years of training data from their world-beating cross-country ski team. The Olympic or world championship medallists in the study reported an average of 14 days per year with symptoms of respiratory or gastrointestinal infection; the other athletes, all among the best in the world, reported 22 sick days per year. Dodging an ill-timed bug, in other words, might be the difference between podium and also-ran. There are some obvious steps you can take to lower your risk of infection when travelling to an overseas race: wash your hands frequently, get plenty…

Famous biologist Bernd Heinrich described us as ‘thermal warriors’, unique among all living animals for our ability to manage high temperatures when running. With peak summer looming, it’s time to gear up for battle; and that means adapting your body to the challenge of the heat. Fortunately, our physiology has a few tricks up its sleeve, some of which are (very) long-term, and even go as far as to change the shape of our bodies: people who evolved at the equator, for example, tend to be taller, with very long arms and legs relative to their height. That’s because being ‘elongated’ helps the body to act like a radiator, increasing the surface area to assist with heat loss. This is may be part of the reason why Kenyans are such…

These are protein options for a 68-kilogram female runner. Depending on when you run, choose a meal or snack for fuel and recovery. On hard days, have a post-run snack with more protein. If you’re running long or doing speedwork, aim to have the higher amount of protein in your meal or snack; for easier runs, the lower amount. On rest days, divide your daily total protein intake evenly between meals and snacks. PRE-RUN MEAL OR PRE-RUN SNACK 2 to 3 hours before: 25 to 40g EAT 140 to 170g grilled chicken or salmon on 2 slices of whole-grain bread with lettuce, tomato, and ¼ avocado WHY? “Protein prior to a workout makes amino acids available for your muscles to use during exercise,” says Rumsey. 1 hour before: 5 to…

“…you can control how snugly the upper fits.” My new pair of running shoes is causing pain on specific parts of the top of my feet. Why? – HAYDEN, Melkbos That sounds like a hot spot, which occurs when running shoes put too much pressure on the foot. Fresh out of the box, new running shoes are sometimes threaded way too tight. But by loosening and rethreading the laces yourself, you can control how snugly the upper fits. It would be impossible for manufacturers to create an inner that is the right fit for all feet. Which is why it’s wise to check the inners, because if they’re too thick they could be putting your feet under too much pressure – our testers often run without inners altogether. On the…

WHERE DO I START? “Comfort trumps style. Resist the temptation to go on a gear binge, because in cross-training, less is more,” says Roberts. “None of your entry-level gear has to be expensive: while the cost of a professional’s bike might run into five figures, for example, a beginner definitely doesn’t need to spend this much.” THE BIKE: WHERE DO I GET ADVICE? Hyland recommends visiting a second-hand shop, where the owner can check your position and height on the bike before selling it to you. He or she will also kit you out with other essentials, like shoes and a helmet. WHAT SHOULD I LOOK FOR IN A BIKE? “You may be spending up to eight hours on it in a full Ironman,” says Hyland. “Weight, good components and…

HOW WILL I KNOW IF I’M READY? “Your local triathlon club or coach will be able to advise you when you’re ready, based on your fitness levels,” says Roberts. Races And Formats SPRINT – 750m swim, 20km bike, 5km run – Slanghoek (October) OLYMPIC – 1.5km swim, 40km bike, 10km run – Ekurhuleni 5150 African Championships, Germiston (November) 70.3 – 1.9km swim, 90km bike, 21.1km run – East London (January) / Durban (August) IRONMAN – 3.8km swim, 180km bike, 42.2km run – Port Elizabeth (April)…

There’s the endorphin rush, the stress relief, the sense of accomplishment and the knowledge we’re doing ourselves good. Countless studies, encompassing vast numbers of subjects – young and old, healthy and unhealthy (including heart-attack survivors), slim and overweight – have confirmed the link between aerobic exercise and cardiovascular health. It’s estimated that hitting the recommended activity guidelines (150 minutes of moderate exercise, 75 minutes of vigorous exercise – or a combination of both – per week) slashes the risk of cardiovascular disease in half. If you’re a regular runner, you’re almost certainly ticking this box. Chances are you’re doing more than that – which means even greater benefits, right? Well, that depends on who you ask……

“…the running transformation is never just about losing centimetres, and fitting into clothes.” There must be something in the very nature of running that’s turned it into a pastime that elicits such passion – it can’t just be the accessibility and convenience! I doubt there are many other sports, besides cycling perhaps, that can match it for the pure dedication runners have for their ‘hobby’. It’s a passion that has fuelled the readership of this magazine in South Africa for over 26 years, and globally for more than 50 years. But it’s driven by the readers themselves – they share their stories, advice and inspiration with us daily, and we’re privileged to be part of such a vibrant community. Which brings me to our Runner’s World Cover Search competition, presented…

“I don’t want to over-stress my immune system...” How do you avoid illness when travelling to overseas races? – CARL, East London One of my major fears when travelling to an event is picking up a bug or virus. My immune system is usually run down, because I’m tapering and have been training hard. To reduce my chances of getting sick, I get plenty of sleep and hydrate with electrolytes. I don’t do a hard training session on the same day I travel. I travel with a medical mask, in case any of the other passengers are sick. I keep my nasal passages clean with a saline nasal spray, and Bactroban cream (antibacterial medicine) prevents germs from entering my nose. I get up regularly to move my legs and do…

“It feels awful, but in a good way – like those massages that hurt so badly they make you tear up, but also cure your knotted neck.” I hate them. I mean, I really hate them – as much as I hate audible chewing, people who lack spatial awareness, and corporatespeak. (Synergy! Scalable! Drill down! Ugh... please, shut up.) I hate them with the fire of a thousand blowtorches marinated in liquid capsaicin and poached in magma. What are ‘them’, you ask? Them are shin splints, and them are the worst. When I first began to run, it felt as though my tibialis muscle was being ripped from the bone, fibre by fibre. Guess what? It still feels like that. Except now, I run more often than next-to-never, which means…

WHEN THE WORLD’S BEST marathoners toed the line in Rio’s famous Sambódromo, the American team had one advantage over most of their Olympic rivals: they’d already faced the pressure of a do-or-die race – in wilting heat, where placing top three was all that mattered – and succeeded. While most countries relied on committees and long-term performance records to pick their Olympic marathoners, the US took the top three men and top three women at a selection race – this year’s Marathon Trials were held in February in Los Angeles. The format means that in an event whose unpredictability is one of its greatest challenges, even the strongest favourite is just one mistake away from oblivion. It makes for edge-of-the-seat viewing, and it offers useful lessons about the thin line…

How can I get rid of a side stitch? Slow down or stop and breathe slowly and deeply. Pressing the stitch or stretching your arms overhead may help. So can ‘running tall’ – slumping restricts the diaphragm, the muscle beneath your lungs that helps you breathe. – Angela Bekkala is an exercise physiologist and coach ( happyfitmama.com ). Is it best to always run at the same time of day? It’s fine if you have trouble running consistently – you’re less likely to forget or find an excuse when it’s an unchanging part of your routine. Over time, though, a string of morning-only or evening-only runs might become boring. Just like with route, distance, and pace, you can play with time of day to spice up your routine.…

WHEN OLYMPIC MARATHONER Shalane Flanagan sits down for post-run meatballs, she’s doing her body a big favour. Protein, made up of amino acids, is so important to muscle repair, recovery, and building that runners should have a greater portion of the nutrient after their workouts than at any other time of day, according to new research from the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics (the Academy) in the US, and the Dieticians of Canada. Indeed, instead of looking at general intake guidelines, runners should plan their daily protein consumption around their workouts – and readjust intake on days when they aren’t exercising. This, researchers say, will help your muscles become stronger and more adaptable to training. “Protein helps build back damaged muscles to prevent…

SURE, STRAWBERRIES are available year-round, but their juicy sweetness peaks in spring and summer – bonus points if you can pick your own. “Eating strawberries still hot from the sun is one of the greatest things on earth,” says Chris Fischer, author of The Beetlebung Farm Cookbook, about his family-owned farm. For more, see beetlebungfarm.com. – Yishane Lee MASHED STRAWBERRIES AND GRANOLA  Mash a handful of trimmed strawberries with a fork, add maple syrup to taste, and top with your favourite granola and milk. STRAWBERRY-CHEESE TOAST  Butter a slice of toasted bread and top with trimmed, thinly sliced strawberries and thickly sliced cheddar cheese. Eat as is, or briefly melt cheese in oven. STRAWBERRY SHORTCAKE  Chop 225g trimmed strawberries, and add to saucepan with 1 Tbsp. sugar and 1 Tbsp.…

This 10-minute routine (30 seconds of each exercise) builds leg and core strength. Many of the moves are single-legged, to mimic the demands of running (which is essentially a one-legged balancing act) and prevent asymmetrical imbalances to improve performance and prevent injury. LUMBERJACK SQUATS Interlock your fingers above your head. Quickly lower into a squat while swinging your arms down. Rise back up to standing while swinging your arms back overhead. SQUAT TO KNEE RAISE Lower down into a squat, then quickly drive your right knee as high as possible out to your side. Lower your right leg back down, then repeat on the other side. STABILITY KNEE DRIVERS (RIGHT) With your arms in running position, brace your core and drive your right knee up as high as possible. Lower…

DISTANCE ICONS: FIND EVENTS WITH YOUR FAVOURITE DISTANCES QUICKLY, USING THE FOLLOWING KEY: GAUTENG SATURDAY 15 OCTOBER SABS Jacaranda City Challenge SABS Groenkloof, 1 Dr Lategan Road, Groenkloof, Pretoria; 42.2km & 21.1km: 5:45am; 10km: 6:15am; 5km Fun Run: 6:30am Marieta Bortoli 082 466 7031 / Kobus Stander 082 688 6697 The marathon is a qualifier for Comrades and Two Oceans, there’s a combined prize purse of over R110 000, and early entrants will be given goodie bags and moisture-wicking T-shirts. The route is of moderate difficulty, with a few challenges. There will be cheerleaders at water stations and a general medical checkup station at the finish. SATURDAY 1 OCTOBER Run for Fun (aka The Ice-Cream Run) Evangelies Gereformeerde Kerk, corner of Ajax and Atterbury Streets, Olympus, Pretoria East; 21.1km: 5:45am;…