Innholdsfortegnelse for May/Jun 2022 i Runner's World South Africa

BEST TIME TO RUN Summer. The largest desert in the world is permanently covered in snow – perhaps that’s the appeal, if you’re looking for an experience way out of the ordinary. The outpost from which you run is so far south, the sun never sets in summer; in winter, it’s dark all day. And yet, those with a deep sense of adventure yearn to leave their footprints on this inhospitable continent. A DESERT OF SNOW In 1915, the world’s most prominent explorer, Ernest Shackleton, and his crew of 27 reached Antarctica, hoping to be the first to cross the continent on foot. They failed. Their ship was trapped in pack ice and crushed, beginning one of the world’s greatest stories of survival. Most of us would rather skip that…

WE GENERALLY get as much as 20 per cent of our water from food. But the more highly processed the foods you eat – such as ice cream, mass-produced breads and shop-bought pizzas – the more likely you are to become dehydrated, because these foods tend to have low water content. That’s the conclusion of a study published in the Journal of the Academy of Nutrition and Dietetics, which looked at more than 24 000 participants in a nutrition survey comparing total water intake with consumption of ultra-processed foods. Researchers found the more people ate these foods, the less water they drank, particularly if sugar-sweetened drinks were in the mix. So if you're going to indulge in ultra-processed food, do so in moderation – and wash it down with some…

BALANCE IS BIG BUSINESS. Everything from wobble boards to Bosu balls now promises to improve your balance via specific workout programmes. But there is an effective, equipment-free exercise that can be performed daily while you wait for the kettle to boil: standing on one leg. Balance, like one’s ability to look good in ripped jeans, declines with age. A recent study found that whereas young adults can stand on one leg, eyes closed, for 30 seconds, the average 70-year-old manages only four to five seconds. Other studies have shown that good balance is a predictor of longevity: people in their fifties who can stand on one leg for 10 seconds with their eyes closed are more likely to be fit and well in 13 years’ time than those who wobble…

Get ready for your fastest 5K race Full training plans – from beginner to advanced WHY IS THE 5K SO POPULAR? Easy. It’s because with a minimal amount of training, just about anybody can run one. And lots do: parkrun (the free Saturday-morning runs in public areas across South Africa and in 20-odd other countries) organises hundreds if not thousands of events a week – or soon will again – each attracting tens of thousands of people over the year. And with the emergence of popular fun runs timed to coincide with Easter, Women’s Day, Halloween, summer holidays, Christmas and so on, there are even more to choose from. Whatever your reason for targeting five kays – to finish fast, finish your first or simply have a blast – this…

▸ Who’s up for it?/ Runners who can run a 5K in 21-22 minutes are likely to achieve sub-20 by following this plan. Race pace is 4:00 min per kilometre. This training plan incorporates goal-pace targeted efforts and regular strides. The interval distance amounts to around 5km per session, but don’t be put off by the volume. The relatively short rest periods mean you don’t get a full recovery in between – but you’ll be running them slower than your ‘best’ pace at each distance. ▸ Don’t neglect endurance/ It’s very easy to become caught up in the need for speed, but remember that 5K is still very much an aerobic event, so don’t neglect endurance work. With better stamina you’ll be able to hold your speed for longer and will…

WHEN MEGGIE SMITH, 35, lapped her Garmin watch after 3km of a 10k race she did last year she was shocked: she’d just run faster than she had in a 1km time trial the previous winter, and it felt effortless. She hadn’t started too fast; by the time she crossed the finish line, she had negative-split the course and taken more than five minutes off her best 10K time from the previous autumn. “I was shocked at how good I felt throughout the race, and how hard I was able to push myself,” she says. Usually, a big performance leap like this comes from diligent, strategic speedwork. But intervals aren’t what Smith credits for dropping her 10K race pace by more than 30 seconds per kilometre. “The only thing I…

SHOES Brooks Caldera 6 (Price to be confirmed) One of the ‘full makeover’ trail shoes in the Class of 2022 is the Caldera 6. It uses all-new nitrogen-infused DNA LOFT V3 cushioning, which is the softest option available from Brooks – and there’s a lot of it. The shoe’s focus is on cushioning for ultra-distance runners. It has a ‘standard’ midsole profile of 26mm, but also an extended sidewall that goes way higher up the sides of the shoe. This raised sidewall also helps with stability on variable terrain, by curtailing the lateral movement of the foot. The upper continues the support and comfort with lightweight Air Mesh fabric and an internal midfoot saddle built to hold the foot securely. And unique to this shoe is the decoupled outsole, split…

Conquer your first marathon with ease with our newly-developed 16-week marathon plan, designed by qualified biokineticist, personal trainer and endurance coach Richard Woolrich. The programme consists of targeted strength and cardio workouts that use a gradual build-up to get you fit – and get you safely across that 42.2km finish line. Plus, you’ll get all the tips and tricks you need to finish strong, and in the best possible time. START TODAY Don’t miss out! Visit full-marathon.runnersworld.co.za and sign up now! WHAT YOU’LL GET: • Expert 16-week workout plan • Gym-free strength workouts • Easy-to-follow instructions • Online support and motivation The plan is suitable for men and women of all ages and body types, and you can start it at any time.…

Visualise yourself running tall, with a quick, light footstrike. ▸ Who’s up for it?/ First-timers who can run continuously for 30 mins and improvers at the 6- to 7-minute-km mark. ▸ Find your level/ Warm up, then run three 1K reps, with 1-min recoveries between each. Any flat route will do; an athletics track is easiest to measure, otherwise measure the distance using a GPS, running app or Google Maps. Run as fast as you can, but try to maintain a consistent pace across all three repeats. Your average pace will give you an idea of the pace you should be able to maintain in a 5K. ▸ Be form-focused/ When you're running faster than usual, it’s tempting to overstride; but sticking your leg out further in front of your body…

There’s passion… and then there’s Hendrick Ramaala. After talking to the retired road-racing great and (now) running coach, there’s only one thing you want to do – and that’s tighten your laces and hit the road. When Ramaala talks running, your heart rate rises, your blood pumps, and your spine tingles. His enthusiasm for the sport is invigorating. If you ever catch yourself at a function and he’s in attendance, be prepared to talk running, then some more running, with a generous helping of running for dessert. Of course, Ramaala is a man well known to South African running fans for his road race exploits during the late 1990s and early to mid-2000s. He still holds the South African 10 000m record (27:29.94, set in 1999 in then-Port Elizabeth), boasts…

WHEN THE DAYS GET SHORTER and the temperature plummets, many people suffer from seasonal affective disorder (SAD). Happily, running can help. When you run, you release powerful hormones that can combat this depression, increasing positive mood states during the cold weather months. And taking your run outdoors helps boost your mood even more. One study published in the journal Environmental Science & Technology found that people who exercised outdoors reported increased energy and decreased feelings of depression, and were more likely to repeat their workouts. Plus, spending time in nature is proven to improve mood and emotional well-being. So, if you can, brave the cold; lace up your tekkies and head for the hills – your body and mind will thank you for it.…

INITIATIVES SUCH as the UK’s Daily Mile (a fitness project that involves almost 12 000 schools and nurseries) may be helping to injury-proof the runners of tomorrow. Research from the University of Bristol suggests high-intensity physical activity in early life creates stronger bones in adulthood. Bone strength is a crucial factor in a high-impact sport such as running, helping to prevent injuries such as stress fractures. It can also reduce the risk of conditions such as osteoporosis. The researchers looked at data from 2 569 children and found that moderate-to-vigorous activity at 12 was associated with stronger bones at 25. "The results highlight adolescence as a potentially important period for bone development though high-intensity exercise," says lead author Dr Ahmed Elhakeem. Spent your adolescence behind the bike shed? It’s not…

RAISING THE TRAIL-RUN ‘STEAKS’ Some farmers keep all their eggs in one basket. But not trail-running farmers. In a short space of time, the Oxpecker Trail Run has become a must-do multi-day trail run in the Central Drakensberg. Entries are scarce, and devotees enthusiastic. The event’s success is a team effort; but the driving force comes from the sparkling personality of race organiser and farmer Spoen Green. Runner’s World: Where did the inspiration for the Oxpecker Trail Run come from? • ̇Spoen Green: I was home on a varsity holiday, and hit the Berg & Bush trails on a run with my dad. And through the enjoyment of the run, I think, the question just popped up: “Hey dad, why don’t we start a two-day trail run?” This was around 2015,…

Simple question; complex answer. Made more complex because we neglect to define ‘fast’ appropriately. We tend to think ‘fast’ means ‘run like Usain Bolt’, or like Joshua Cheptegei, or Dom Scott. But we should think of ‘fast’ more as ‘faster than I am today’. Which is to say, it’s all relative. Understanding this will open up a world of training; and if you can use it to get ‘faster than you are today’ often enough, you’ll end up fast. Let’s begin by considering what ‘faster’ means, from its most basic starting point. To run faster, you either have to take more steps per minute, or each step must be longer. The former means moving your legs faster through the air; the latter means applying more force to the ground to…

▸ Who’s up for it?/ Runners who can do long runs of an hour or more, and have almost cracked 25 minutes for a 5K or 52 minutes for a 10K. ▸ Vary the terrain/ Boost the benefits of speedwork by occasionally going off-road. "On the track, you move in the same direction, which puts your body off balance," says running coach Andrew Kastor. "If you do half of your speed sessions on trails or grass, you’ll reduce the impact on your joints and stimulate a greater number of muscles." ▸ Build a strong engine/ To run fast, you need a strong posterior. A weak link in your glutes, hamstrings or back forces other muscles to overcompensate and risks injury. Build strength on hill runs. ▸ Put your foot down/ It’s rare…