Innholdsfortegnelse for May/Jun 2025 i Runner's World South Africa

Mike F, Editor “Standing on the side of the road as a teenager watching Bruce Fordyce run through Kloof each year was the spark that ignited my love for running.” Alana M, Creative Director “Every year, cheering on the last runner to make the cut-off. Nerve-wracking!” Ryan S, Gear Ed “The nervous anticipation of Polly’s. So often, breakaways are gobbled up by those patient enough to give the dreaded climb the respect it warrants.” Dave B, Chief Sub “Watching on TV once and calculating that the winner was doing almost double the pace over 90km that I manage in a 5km. That was crazy.” Kim W, RW Digital “Growing up in Durban, I often watched the Comrades on the iconic Cowies Hill. It was always such a great vibe, especially…

HERE’S ANOTHER REASON to book in a winter race. Researchers from Australia’s Edith Cowan University found that travel could defy premature ageing. The study found that positive experiences like this enhance health through exposure to novel environments, engagement in physical activities and social interaction. You don't have to go abroad, either – simply visiting a neighbouring town can deliver a fresh perspective. It’s fair to say, though, that the researchers had moderate activities in mind. Don’t sign up to the 160km Ultra-Trail Drakensberg in the hope it will rejuvenate you.…

THERE’S NO UNIVERSALLY ACCEPTED ‘perfect running style’. Exceptions exist to every rule; and attempting to change your running style, particularly if you’re not injured, can be a fruitless endeavour. But a new study* highlighted two potential postural faux pas associated with injury. The first is ‘forward head posture’, when the head tilts forwards from the average trunk lean angle. This can cause “imbalances between the hip flexors and extensors”. It was found to increase injury risk by 50%. The second was the difference in ‘hip hike’. This is the amount the pelvis drops on the non-load-bearing side during running. Non-injured runners in the study had a difference of one degree or less. Injured runners, by contrast, had a difference of three degrees or more. This resulted in a 17 times…

SLOW AND STEADY WINS THE RACE Avocados are rich in heart-healthy monounsaturated fats, which provide slow-release energy. These good fats help keep you fuelled for endurance sports such as running, assist with the absorption of some vitamins, and protect your heart. CRAMP LESS, RECOVER MORE Every athlete knows that post-workout recovery is just as important as the training itself. Avocados contain potassium (double the amount found in a banana), which helps prevent cramps and supports muscle recovery. The anti-inflammatory properties of the avo also help reduce post-exercise soreness, to ensure you get back on the road or trail faster. HAPPY GUT A happy gut means a happy athlete. Avocados contain fibre and prebiotics to support digestive health, keeping your gut microbiome in tip-top shape. A well-balanced gut can improve nutrient…

1997 THE BATTLE OF THE GIANTS Nick Bester proved that even against a star-studded line-up, the right mindset can make all the difference. NICK BESTER GREW UP TOUGH. When his father was tragically killed in a car accident, seven-year-old Nick and his mother lost their home and the family farm and spent years as nomads, staying with friends and family. Like his rugby-playing namesake father, Nick Junior was forced to toughen up and make his own luck. While many succumb to such circumstances, Nick Bester Jr. turned his early childhood trauma into a competitive athletic career that earned him nicknames such as ‘Ysterman’ and ‘Ultraman’. He became a multiple Ironman triathlon champion; but when that wasn’t enough to satisfy him, he took on the runners at their own game. “I wasn’t…

THE RACE Now in its 26th year and part of the Grand Canaria World Trail Majors, this is the pioneering trail event of the Canary Islands. It has become a staple of the global trail-running circuit, attracting the great trail elites of this generation – an unmissable event that every trail runner should tick off the bucket list if you have the opportunity. THE ROUTES You’ll encounter steep ravines, valleys, imposing rocks and soaring cliffs, all the while taking in many of the volcanic island’s ample highlights on your way to the finish in Maspalomas on the southern coast. The individual races typically cover a variety of stunning landscapes, from lush forests to arid deserts to rugged mountains. A highlight of the routes is the Roque Nublo, a striking volcanic…

DO YOU LOATHE INTERVAL TRAINING, and wonder if you can get the same performance uplift from running further at a slower pace? This study* has the answer – but you might not like it. The researchers measured improvements in two groups of cyclists who followed drastically different training programmes. The low-intensity (LI) group did 88% of their training in heart-rate zone one, 12% in zone two and 0% in zone three. The high-intensity (HI) group, by contrast, did 36% in zone one, 38% in zone two and 26% in zone three. For reference, zone one is easy, zone two moderate and zone three hard. The LI group trained for 6.7 hours a week, the HI group only 1.6 hours a week. Who triumphed? They both did, kind of. The LI…

WE ALL SEEM TO BE A BIT MORE CRUNCHED FOR TIME these days, so it’s a good idea to have some quick workouts to turn to that can help you build strength, speed and endurance in not a lot of time. The beauty of all these routines is they last 30 minutes or less, and they can all be tweaked to make them easier or more challenging, depending on your fitness level or simply how you feel on the day. 1 Progression Run This is where you start off easy and get progressively faster. It’s great for beginners right up to experienced runners because it’s easy to scale by tweaking the durations of the easier and harder efforts (the points below are just examples). Over time, you too will see yourself…

When I started racing, I thought I had to run every step of every race. That’s what makes you a runner, right? Wrong! During my first marathon, in 2018 – my first race of this distance – I ran almost the whole way through. The only breaks I allowed myself were at the aid stations, where I walked to get full sips. To keep running continuously, I had basically shuffled the whole second half of the race, embarrassed and a little demoralised. The next day, in addition to being in pain, I beat myself up because it took me so long to finish. I was afraid to attempt another marathon for fear that I would always end up feeling bad about myself. But a good cause reeled me back in.…

The first of its kind anywhere, House of Speed has quickly caught the attention of the running world. Proudly standing on a corner of the tranquil yet trendy neighbourhood of Chelsea Village in Cape Town, a unique store – the creation of Grant Bryant and Roger Zeino, on the back of the success of their three The Run Stores – awaits not just any runner, but particularly those with speed on their mind. We found out more about Bryant and this exciting store concept. Runner’s World: What was the inspiration behind House of Speed? Grant Bryant: We wanted to do something exciting and unique. It is risky, though; speed will always be a category within the sport, but who knows how long the carbon-plated shoe appetite will last. It could…

THE COMRADES ISSUE OF THIS MAGAZINE IS ALWAYS ONE OF MY FAVOURITES. It’s that time of the year when we get to talk to some of the most fascinating competitors on our running planet – both elite and not – and this year was no different. In our build-up to the ‘Down’ run, we’ve showcased the best ‘Down’ races involving South African runners since the Bruce Fordyce era (i.e. post-1990). Coming up with a short list was tricky enough, but we eventually narrowed it down to three: the 1997 and 2018 men’s races, and the 2023 women’s race. Many Comrades historians will argue, justifiably, that there are plenty of other candidates to choose from; but to do real justice to them all, we would have had to write a book…

I saw a post floating around social media that made me roll my eyes: “The person who chooses to run outside in the winter over a treadmill is a powerful person.” I’m sure the poster had good intentions. But, c’mon. Do we really need to act like being warm is some kind of luxury that makes you soft? Brady Holmer, a sports scientist and runner, had a good response on X: “No. Let’s stop glorifying ‘grit’. If the weather is bad and you’ll get a better workout on the treadmill, run on the f***ing treadmill. Nobody’s superior because they run outside.” He nailed it. Oversimplistic sayings that fetishise grit are all over the internet and running culture. Most of us have seen those Steve Prefontaine quotes: “To give anything less…

Roasted fish and peppers with chickpea pesto Serves: 4 Prep time: 45 mins INGREDIANTS 3 small peppers, cut into 5cm pieces1 medium red onion, cut into 1.5cm-thick wedges120ml olive oil, plus 1 tbsp, divided4 200g white fish fillets½ tsp crushed red pepper flakes60g basil leaves1 tbsp grated lemon zest plus 3 tbsp juice (from 1 large lemon)2 small garlic cloves1 400g tin chickpeas, drained 1⁄ Heat the oven to 220°C. On a baking tray, toss the peppers and onion with 1 tbsp of oil and ¼ tsp each salt and pepper. Roast until they’re tender and beginning to brown (about 20 mins). 2⁄ Season the fish with pepper flakes and ½ tsp salt; nestle amid the vegetables and roast until the veggies are golden brown and tender, and the fish…

What’s the quickest colour for a shoe? Bright colours – red, neon yellow, the wilder the better! Favourite shoe for looks? Saucony Endorphin is pure sexiness! Shorts or tights for speed? Tights Favourite fast runner? Usain Bolt Favourite fast marathon course? Berlin Marathon Best moment of speed? Eliud Kipchoge’s sub-2 Legalise all designs, or controlled development? Controlled development, so we have a level playing field. But the wildness does breed innovation. Dream customer to walk into House of Speed? Haile Gebrselassie. Or Donovan Bailey, my track hero growing up!…

THICK THIGH THERAPY ASICS LIMITED SERIES META RUN SPLIT SHORTS THESE EXCLUSIVE SHORTS ARE MADE TO MOVE FAST, WITH LONGER SIDE SLITS THAN ANY OTHER ASICS SHORTS AND MADE OF PREMIUM STRETCH FABRIC that helps increase range of movement. Another focus was taking the humble pair of shorts and making it a storage solution for your run, with multiple pockets and storage loops that allow you to stash gels, your phone (in a bounce- and sweat-resistant pocket) and other essentials for longer runs. And they look damn fine on a thick pair of thighs. theathletesfoot.co.za PRICE R1 700 OPTICAL LEG EXTENDERS ADIDAS ADIZERO ESSENTIALS RUNNING SHORTS A STYLE THAT’S BEEN DESIGNED AND CUT WITH HIGH SIDE SLITS to allow your body to move freely, complemented by a light fabric that…