Innholdsfortegnelse for January 2016 i Runner's World South Africa

THE INBOX WINNING LETTER BREATHE AGAIN Ten years ago, I stopped running because I’d developed asthma. My family laughed at me when I told them I still got goosebumps when I saw people out running, and would hoot and wave at them. But three years ago, my pharmacist gave me a new medication, and I noticed I was able to swim underwater for longer periods of time – an exercise I’d taken up to strengthen my lungs. So I started running on the treadmill again, although I was still afraid to run on the roads, in case I suffered an asthma attack. It was my sister who encouraged me to join a running club; and since then I’ve not looked back. I’ve just finished my first marathon. – HASSIEM FISHER,…

NAME: SUE ULLYETT AGE: 38 OCCUPATION: EVENTS MANAGER As far as running events went in 2015, the FNB Cape Town 12 ONERUN crashed the party. The race – which features a unique distance and route, and gives amateur runners the opportunity to run with elites – scooped the Western Province Athletics Race Of The Year award, and has been shortlisted for a 2016 Discovery Sport Industry Award. We caught up with organiser Sue Ullyett to find out what went into putting it together – and what we can expect from this year’s event. It was a big surprise when I discovered we’d won Race Of The Year. It gave me that butterflies-in-the-tummy feeling. It took a huge amount of hard work and sacrifice on the part of the entire Cape…

TONI CAVANAGH Age: 48 Home Town: Cape Town Height: 1.58m Occupation: Head of Development and co-founder, Virtual Learning Africa Time Required: 11 months Then: 83kg Now: 66kg THE WAKE-UP In 2009, I was diagnosed with degenerative-disc disease and ankylosing spondylitis (a form of spinal arthritis). After months of crippling pain, I underwent surgery – a total disc replacement. Barely recovered in 2010, I was diagnosed with rheumatoid arthritis, and within a year presented with symptoms of multiple sclerosis. My weight ballooned almost immediately, and my freedom of movement deteriorated to a fraction of what it was before. Nothing prepares you for the shock of learning that your life – as you’ve known and loved it – is about to change irrevocably. THE SHAKE-UP It wasn’t until a friend said in…

What’s the best way to cool down after a hot run? With an ice-cold frozen-fruit bar like a Strawberry-Watermelon Ice Pop. Yum! Not only will this tasty treat help lower your body temperature, but it will also provide much-needed carbohydrates and antioxidants to kick-start recovery. Skip shop-bought kiddie ice-lollies, since they’re laden with food colouring and added sugar (which can contribute to a number of health woes, from obesity to heart disease). Instead, make your own. It’s easy, and the results are fresher, healthier, and way more delicious than anything from a box. For tasty, refreshing juice recipes, full of runner-friendly nutrients, turn to page 38.…

Does diet stop cramping? – TERRY, Around 75% of runners will cramp at some stage of their running careers. But according to most research, cramp isn’t caused by lack of electrolytes or dehydration. Runners who cramp at the end of a long race are no more dehydrated than the runners who don’t – and their level of electrolytes doesn’t differ, either. People who cramp do so in very specific muscle groups, namely the ones they’re using, such as hamstrings, quads and calves. If cramp were caused by electrolyte or hydration issues, then every muscle would be at risk. So it’s more likely to be related to muscle work. The latest (and most conclusive) evidence comes from a series of studies in which researchers progressively caused dehydration in some participants, and…

CRUNCHY CURRY PEAS Lots of fibre and protein curb cravings. MAKE IT Soak 2/3 cup of split peas in water for 4 hours. Drain and dry. Heat ¼ cup canola oil in a skillet. Add peas and stir often, until golden, about 15 minutes. Transfer to a paper towel–lined plate. Toss with 2 tsp. curry powder and ½ tsp. salt. FIG PROTEIN BALLS Calcium and vitamin K protect your bones. MAKE IT Soak 1½ cups dried figs (stems trimmed) in hot water for 30 minutes. Drain, dry, and put in a food processor with 1/3 cup protein powder, ¼ cup cocoa powder, ¼ cup nut butter, ½ tsp. cinnamon, zest of 1 orange, juice of ½ orange, and a pinch of salt. Form into 2-3cm balls and roll in shredded…

IF YOU’RE A DESTINATION RUNNER with a tight travel schedule, you might be stuck sitting in a cramped seat just hours after you cross the finish line. And that can hurt your recovery. “Moving is important to keep the blood flowing,” says Runner’s World advisor Dr William O. Roberts, who is also the medical director of a marathon. These travel-friendly moves boost circulation and keep your muscles loose. – KIT FOX LEGS UP THE WALL Before you board the plane or climb into the car, sit with your hip at the base of a wall. Lie back and turn your body 90 degrees so you form an L-shape with your legs against the wall. Hold for 10 minutes. ANKLE RAISES In a plane seat or passenger seat of a car,…

NEW BALANCE 1500 V2 SUMMARY: The New Balance 1500 V2 excels, offering a light, responsive ride combined with the support of a dual-density midsole and a plastic bridge under the arch. Testers loved the ‘Goldilocks’ cushioning and improved fit. Nike Air Zoom Odyssey SUMMARY: The Odyssey is a new premium-stability shoe from Nike. A three-density, segmented midsole supports the entire arch side. An engineered, breathable mesh upper locks the foot down. Testers appreciated the smooth, light ride it provides, without sacrificing control. Brooks Glycerin 13 SUMMARY: Brooks deepened the grooves in the midsole and significantly improved the flexibility, yet this shoe lost no cushioning. The Glycerin 13 is a shoe that coddles, yet delivers high performance. Brooks Launch 2 SUMMARY: Updating the popular 2009 model, Brooks improved the groove under…

Which socks are best for runners? – JOHN, Durban Choosing inappropriate socks can actually result in a painful running experience, so there are a few things to look out for. If the label on the socks sold at your local running shop entices you with the promise of ‘maximum comfort’, that isn’t always a good thing. Choosing a thick sock, with billowing cushioning, is one luxury you need to avoid. On the other end of the scale, secret-sock designs can also turn against you: the problem is that inevitably the very low heel slips down, and either catches at an awkward position on your heel, or slides right down to scrunch up under the arch of your foot. Luckily there are safe options available, which are anatomically designed, some specifically…

Since 1991, the US National Runners’ and Walkers’ Study, at Lawrence Berkeley National Laboratory in California, has followed more than 154 000 runners and walkers. It found that as little as five to 12 kilometres of running per week reduces risk of stroke, heart disease, diabetes, and high cholesterol. As a general rule, the more you run, the more your risk goes down. The study also found that running… BURNS MORE KILOJOULES THAN WALKING Even at a brisk walking pace (about a 10-minute kilometre) you have to go 50 per cent further and take twice as long to burn the same number of kilojoules as you would running a 7.5-minute kilometre (that is, about 250). PROMOTES JOINT AND BONE HEALTH Contrary to popular belief, running may actually prevent osteoarthritis and…

1 Multiply your weight in kilograms by 92 (if you’re a woman) or by 101 (if you’re a man) to calculate your resting metabolic rate (that is, the number of kilojoules your body burns simply by keeping itself alive). 2 Multiply this number by 1.3 to determine the total number of kilojoules you burn through standard everyday activities. 3 Multiply the number of kilometres you run by 260, and add this to the result from step 2 to get your total daily kilojoule burn.…

JOHNNY BRAVO? Will distance running help me build a killer upper body that’ll attract all the ladies? Stick with it, and eventually your legs will become stronger and more muscular. You’ll be lean, just like the Kenyans – although I can’t guarantee your marathon pace will be three minutes a kay. Distance running will tone your upper-body muscles, like your abs, shoulders and arms. But the overall effect will be that you’ll slim down, rather than build up. The world’s best distance runners are like high-speed biltong; all sinew, muscle and ligaments. Their leg muscles may be strong enough to run huge distances fast, but they’re hardly capable of kick-starting jumbos. Interestingly, short-distance sprinters are quite the opposite; they have huge upper bodies. Because you lose weight by distance running,…

28 Days HOW LONG IT WILL TAKE YOU TO GO FROM COUCH POTATO TO RUNNER (DOWNLOAD YOUR 28-DAY TRAINING PROGRAMME AT RUNNERSWORLD.CO.ZA). 7 PAGES...DEDICATED TO BEGINNERS IN THIS ISSUE. TO GET STARTED, TURN TO PAGE 32. 5KM The most common distance RW readers run as their first race. 30-MINUTE WALK You should be able to finish this first, before you consider running. 10 TO 20% According to running coach Susan Paul, that’s the ideal increment to increase your time or distance by, each week. 15 000 IN 2015, WESTERN PROVINCE ATHLETICS HAD MORE NEW MEMBERS REGISTERED WITH THEM THAN ANY OTHER ATHLETICS ASSOCIATION. 20 TO 30 MINUTES The time it takes for endorphins (commonly referred to as the ‘runner’s high’) to kick in. According to…

IN THE SEASON of shopping, parties, and cookies, even Runner’s World editors can suffer from low motivation (or lack of time, or both!). To combat the urge to shelve running until after ‘Auld Lang Syne’, US senior editor Meghan Kita and a friend devised the Runner’s World Holiday Run Streak in 2011, and it’s become an annual event. The streak has just one rule: log at least one kilometre per day over the festive season. The list of reasons to streak is nearly as long as a six-year-old’s letter to Santa. For one thing, consistency improves endurance, efficiency, and speed. Steady mileage can also ease stress and burn off festive treats, or help you avoid overindulging entirely. “There’s something about keeping a promise to yourself that can translate to other…

On 12 July last year I ran a marathon, my 200th 42.2, to celebrate turning 70. I competed in the 1972 Olympics in the 10 000 metres, and as I trained to remain a top athlete, I had an Achilles problem, in 1977. Then I had an epiphany: I wanted to enjoy every run, pain-free, for the rest of my life. I have run almost every day since 1978 without one injury. Here’s how I’m doing that – and how you can, too. TAKE WALK BREAKS Doing a mixture of running and walking gives me control over how I feel on a run and how quickly I recover. If I start to experience aches or fatigue, I can adjust the amount of running and walking to heal while I continue…

How can I bounce back from an indulgent festive season? – RICHARD, Pretoria We may have the best of intentions, but abstaining from eating and drinking too much over the holidays is a difficult task. Have you let things slip? Enjoyed yourself? That’s nothing to worry about. I’m guessing most people would prefer it if the holidays came directly after a big event. But the reality is, we all need time off from work and training, regardless of when it happens. Modern living is time-constrained, and not having to worry about when you’ll fit in a run can be mentally refreshing. What is important is that you don’t attempt to make up for lost time. Build up slowly, and use a systematic approach to improve from the point at which…

ITALY’S AGED CHEESES pack a flavour punch. Grana Padano, Parmigiano-Reggiano, and Pecorino Romano are ideal for grating and shaving over dishes – adding richness for relatively few kilojoules. Cookbook author Joe Bastianich chooses Grana Padano (for which he is a spokesperson). “In my house, we put it on everything, including desserts,” says Bastianich, who has run six New York City Marathons. For more, see joebastianich.com. – YISHANE LEE SLICED SIRLOIN AND ROCKET SALAD 340 grams sirloin steak 3 Tbsp. olive oil Kosher salt and ground black pepper 1 clove garlic, smashed 4 cups baby rocket 60 grams shaved Grana Padano Balsamic vinegar Heat oven to 200°C. Rub meat with 1 Tbsp. oil; season with salt and pepper. In a large cast-iron pan over medium high, heat 1 Tbsp. oil and…

THE IMMEDIATE UPSHOT of lower-priced shoes, inevitably, is that they’re lighter. Fewer technology inserts mean the price is kept down, which usually results in a simple, lightweight shoe that will suit a neutral runner who can do without having their feet pampered by a maximum-comfort shoe. 1 / ADIDAS DURAMO 7 R899 The feeling you’ll get from the Duramo is that it’s a shoe built for style – but as a by-product, you get a good-quality running shoe too. Weighing just 246g, the Duramo does look good, and thankfully it performs admirably too. There’s no dimpled Boost foam in sight – rather, full-length adiPrene cushioning and a flexible, grooved outsole, for adequate comfort and grip. 2 / ASICS GEL ZARACA 3 R999 It’s very basic, but even with the simplest…

1 BROADEN YOUR HORIZONS Use a day off to log a long(ish) run on a favourite route or distant trail you don’t often get to visit. 2 New? Start Running,Now! Kick-start your running career with the Runner’s World 28 Days: Zero To Runner In Four Weeks training programme. You’ll get a weekly newsletter with your training for the next seven days, plus great nutrition snippets, training tips and motivation. Go to runnersworld.co.za/28days 3 BRAVE THE COLD Whether ‘cold’ for you is 15 degrees or 5, proper apparel makes it tolerable – even fun. Here’s how to gear up to run in low temps. 15°C Shorts and a wool long-sleeve 10°C Add light gloves and a headband to cover ears 8°C Gloves and headband, plus tights and a…

YOU’RE VERY OVERWEIGHT • Consider losing a little, via diet and walking, and check with your doctor before you start to run. Each step you take running presses three times your body weight down on your joints (twice what walking delivers), leaving heavier runners more vulnerable to injury. One study found novice runners with a body-mass-index (BMI) of 30-plus were 17 per cent more likely to get injured than leaner newbies. Don’t want to wait? Ease in very slowly, introducing small stints (15 to 30 seconds at a time) of running to your walk. YOU’RE INACTIVE • Spend three to four weeks doing some kind of aerobic exercise three times a week and working up to where you can walk briskly for 30 continuous minutes. YOU’RE A CYCLIST OR A…

Welcome to the January edition of Runner’s World, as we begin our 24th year as South Africa’s leading running magazine (pats self on back!). Every year we start off with two big themes: our Shoe Buyer’s Guide, and a special, comprehensive section aimed specifically at beginners. There is method in this – because every time, the January issue is our biggest-selling issue of the year. It’s easy to understand why. The magazine hits the shelves around the 20th of December, when everyone has taken some time off and is looking forward to sitting down with their favourite publication. But there’s more to it than just that: it’s also about the promise of a new year, new goals, and – dare I say it – a new you! By the time…

What are your ambitions for 2016? – JACO, Roodepoort I’ve focused on Western States for the past couple of years. I was really disappointed when I had to drop out of the Ultra-Trail du Mont-Blanc® earlier this year, so in 2016 I’ll concentrate all my efforts on a return to this iconic race. It’s important to pick myself up and set fresh new goals, otherwise training and racing might become stale. On a personal level, I want to start living in the present more, and enjoy each and every day. I often find myself becoming obsessed with my goals; and as a result I don’t spend enough time appreciating what I already have in my daily life. The modern world is so fast-paced that sometimes you need to stop for…

GO FOR KILOMETRES Aim to log a cumulative 31 kays (or more, if you can) – the equivalent to running one kilometre per day – over December. GET STRONG Try a strength-move streak by doing a minute-long plank, 25 push-ups, or 25 squats every day. DO AN EXERCISE STREAK Clock 15 minutes of any type of cardio activity each day – cycling, swimming, dancing at a festive party – to build fitness with less impact.…

According to purists, the best supplementary workout for runners is more running. There’s some truth to this, but many top athletes also strength-train. By working weak muscles and correcting imbalances, these runners hope to reduce their injury risk, which will allow them to run even more. More subtly, strength-training boosts running economy, allowing you to hold the same pace while burning less oxygen. And all of this becomes even more important once you reach your mid-30s and start fighting age-related muscle loss. The challenge is that endurance and strength-training place competing demands on your body. To get the most out of your strength sessions without compromising your running, keep the following guidelines in mind. WHAT TO LIFT Recent studies have shown that tiny dumbbells, big barbells, or body-weight exercises can…

a runner who doesn’t want to talk about running. Everyone has a friend or co-worker who never misses a chance to discuss his latest race finish or his fancy new GPS watch. If you’re just getting into running, perhaps you used to find this chatter boring. Maybe you still do. But for a new runner, that run geek is a valuable resource. You’ll have questions, and the best way to get them answered is to talk to a real, live runner. She’ll be excited to see you taking up the sport, and you’ll walk away with the information you need and a sense of the camaraderie you can expect if you stick with it. Runner’s World polled newbies for their most pressing questions and got time-tested answers from a panel…

DON’T CARBO-LOAD Even if you’re running a 5-K the next day, you have plenty of glycogen (the sugar that fuels exercise) stored in your muscles to take you that distance. Instead, eat a healthy balance of around 45 per cent carbohydrates, 35 per cent lean protein, and 20 per cent healthy fats every day. PILE ON THE IRON Iron helps the body utilise fat as a fuel source, and builds haemoglobin in red blood cells. Meanwhile, the more the body becomes inflamed with training, the less iron it absorbs. As a result, roughly half of runners are iron-deficient. To get enough, shoot for 170 grams of lean red meat three times per week or load up on chicken, fish, and spinach. Vegetarians should consider taking a supplement. DON’T SKIMP ON…

You know that run, when you float gloriously on the open road as each kilometre whooshes by? You don’t feel tired, and you barely notice the hills – in fact, you’re actually disappointed when it ends, because you’ve got at least another 10 kays left in the tank. Know that run? No? Me neither. That’s why the ideal running companion is one who suffers with you – preferably, more than you. They pant more heavily than you, make agonised grunting noises earlier than you, and gripe louder than you on the hills. They’re the first to plead with the group to slow down. Then they get all huffy: “I don’t care if you guys aren’t going to walk,” they spit, “I’m going to walk – so there!” Which makes everyone…