Innholdsfortegnelse for February 2016 i Runner's World South Africa

NAME: GRAHAM BLOCK AGE: 56 OCCUPATION: SELF-EMPLOYED; CHAIRMAN OF RANDBURG HARRIERS RUNNING CLUB Graham Block’s running career spanned 25 years. Then he suffered a heart attack, and doctors told him the agonising news: he could never run again. But where others might have drowned in sorrow, Block decided to get involved with running in a different way. As chairman of Randburg Harriers Running Club, he provides refreshments for over 100 club members at long runs on Saturdays – and he’s never missed a single one. “Helping other runners fulfil their goals keeps my dream alive.” My heart attack happened at Om Die Dam, in March 2014. I started feeling short of breath and sluggish at the nine-kilometre mark; so I slowed down, thinking I was just going through a bad…

LORRAINE POOK Age: 41 Home Town: East London Height: 1.65m Occupation: Bookkeeper Time Required: 5 months Then: 85kg Now: 63kg THE WAKE-UP Throughout my entire life, I’d never done a bit of exercise, had eaten badly and had made poor lifestyle choices that ultimately affected my weight. I had a back operation at the age of 30, which gave me the perfect excuse for my inactivity. My decision to lose weight came much later. When I was 39, I witnessed a man with a prosthetic leg running the Surfer’s Challenge in East London, and a wave of guilt washed over me. I had two functional legs, so really I had no excuse at all. THE SHAKE-UP I wanted to start running, but my excess weight proved uncomfortable. So I walked…

FOR ANYONE LIVING BELOW THE EQUATOR, running presents challenges right now. In most of SA around this time of year – unless you can get out of bed very early indeed – daytime running is just too hot. And heatstroke, sunburn and hydration are physical and mental obstacles. When running outside is unsafe or uncomfortable, many of us hop on the treadmill, but experienced athletes don’t consider it the only indoor option, says exercise physiologist and sports dietician Marni Sumbal. “Cross-training helps reduce risk of injury, but also helps prevent burnout, promotes recovery, and helps you maintain your running fitness,” she says. Also, new research has found certain types of cardio cross-training can make you a faster runner. Swop with some easy kays or simply add one of these activities…

The benefits of running seem obvious to those of us fortunate enough to have a routine: when we lace up regularly, we feel healthier, our mood improves, and we come to appreciate the privilege of motion. But the difficulty of just starting out can scare off newbies before they can enjoy these perks. Luckily, you can help, even if you’re a newcomer to running yourself. By keeping a new runner company with empathy, encouragement, and a few tips, you’ll boost their chances of sticking with it – and enrich your relationship in the process. Here’s how to help the people in your life. YOUR FRIEND Accompany them on at least two of their first five runs, for moral support and to teach the run-walk method. Start every workout by walking.…

Some summer days are cooler. Can I drink less on cold long runs? Probably. You should sweat less in cool weather, but you may sweat more if you overdress. Drink to satisfy thirst, use urine colour (pale yellow is best) to indicate adequate hydration, and wear layers you can remove as you warm up. – Tara Martine is a registered dietician and a 2:59 marathoner. What’s a good, short upper-body workout? Choose two light dumbbells (two to five kilos each). Begin with an overhead press, lower your arms and do a reverse fly, then drop (still gripping the weights) and do a pushup. Repeat this sequence four to six times, two or three times a week, and gradually increase to 15 to 20 reps as your strength improves. Emphasise proper…

BROCCOLI One cup cooked supplies 275 per cent of daily vitamin K needs. This may help regulate your body’s vitamin D levels. Broccoli also provides phytochemicals called glucosinolates that research shows may ward off cancer. EAT IT Add to a chicken or beef stir-fry served over multigrain rice. BRUSSELS SPROUTS These mini cabbages supply blood-cholesterol-lowering fibre. One cup cooked also provides almost 100 per cent of your daily vitamin C need and almost as much vitamin K as broccoli does. EAT IT Lightly steaming allows the fibre in Brussels sprouts to go to work regulating cholesterol levels. CABBAGE Cabbage contains sinigrin, a phytonutrient that may help prevent cancer, while red cabbage offers anthocyanins, potentially helping to lower the risk of chronic ailments. EAT IT Shred cabbage to ‘health up’ wraps.…

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RACE-WEEK PLAN EAT Protein Provides the building blocks for muscle repair. Choose lean options like chicken and fish or low-fat dairy. Carbohydrates Fuel endurance performance. Your muscles can store enough for about a 90-minute effort; if your half marathon will take longer, consume extra before and during the race. Fruits, veggies, whole grains Provide carbs along with vitamins and minerals that boost your immune system and fight muscle damage. Healthy fats Unsaturated fats in nuts, fish, and avocado decrease inflammation and fill you up. LIMIT Cruciferous vegetables Like broccoli, kale, and beans: may cause gas. Dairy Excellent lean protein source – but can cause digestive distress in some runners when eaten immediately pre-race. Assess your individual tolerance. AVOID Alcohol Dehydrates and adds no-value kilojoules. Fried foods, cooldrinks, sugary treats Promote…

REHEARSE At least once or twice in training, stack two runs the same length of time apart as your races. It’s a good way to test if your body can handle the load of a double day. RESTRAIN The consequences of starting too quickly grow more dire in this situation, especially if you’re racing again the next day. As with two-day events, choose one race to run as a fast effort, and do the other as a warm-up or cool-down. REPLENISH You’ll want a quick hit of carbs and a little protein post-race to replenish your energy stores. Experiment beforehand with chocolate milk, banana with peanut butter, or muffins with a cheese stick to see what you can tolerate.…

Fun Runs FAMILY AFFAIR Last Friday Of The Month KWAZULU-NATAL DurbaNite Fun Run uShaka Marine World, 1 King Shaka Avenue, Point, Durban; 5km: 7pm Race enquiries 071 521 2546 durbaniterace.co.za The pay-off line for this night-time running and walking race: ‘It’s a family thing’. Colourful gear, glow-in-the-dark necklaces, bracelets and face paint are encouraged – for moms, dads, grandmas and kids. KARMA CHAMELEON Year Round NATIONWIDE The Color Run™ Cities nationwide; 5km: morning Color RunTM hello@thecolorrun.co.za thecolorrun.co.za Marketed as ‘the happiest 5-K on the planet’. Along the way, participants are covered from head to toe in colourful powdered paint. The event promotes healthy living, and the distance is manageable for most. ELECTRIC AVENUE Year Round NATIONWIDE Neon Run A variety of cities; 5km: evening Neon Run 0600 00 2525 / 082…

DISTANCE ICONS: FIND EVENTS WITH YOUR FAVOURITE DISTANCES QUICKLY, USING THE FOLLOWING KEY: SATURDAY 6 FEBRUARY McCarthy Toyota Half Marathon, 10km & 5km Fun Run Rietondale Park, North Street, Rietondale, Pretoria; 21.1km: 6am; 10km: 6:20am; 5km Fun Run: 6:25am Hank Bezuidenhout 083 256 0241 SUNDAY 7 FEBRUARY Garbie 32km & 15km Springs Rugby Club, Olympic Park Sports Grounds, 1st Avenue, Geduld, Springs; 32km & 15km: 6am; 4km Marafun: 6:15am; 50m Tiny Tots Race: 7am Rhoda Steyn 073 561 2700 WEDNESDAY 10 FEBRUARY Valentine’s Night Race The Palms Mall, Louis Trichardt Boulevard, Vanderbijlpark; 15km, 10km & 5km Fun Run: 6:30pm Salome Naude 083 635 8573 WEDNESDAY 10 FEBRUARY Spar Lantern 10km Agricultural Research Council, Nellmapius Drive, Irene; 10km & 5km: 6:30pm Wynand Breytenbach 082 937 0733 SATURDAY 20 FEBRUARY Bestmed Tuks…

WESTERN CAPE SUNDAY 21 FEBRUARY Cape Peninsula Marathon & Half Marathon, presented by takealot.com Main Road, Green Point (opposite Hotel Graeme), Cape Town; 42.2km: 5:15am; Bergvliet Sports Club, Childrens Way, (off Ladies Mile Road), Bergvliet; 21.1km: 7am Top Events 021 511 7130 topevents.co.za Both routes are fast and flat – perfect for PBs. This year, a cash bonus of R5 000 will be awarded to the first person to break either the men’s or women’s marathon course record. The marathon starts in Green Point, close to the Cape Town CBD, and later joins the half-marathon route (which starts in Bergvliet) along the coast. A sea breeze, and supporters at the side of the road, will carry your legs straight to the finish in Simon’s Town.…

“…give me 100 hill sprints, ten Hail Marys and five Our Fathers as penance.” STREET CREEP To avoid the summer heat, I run very early in the morning, when no-one else is around. Last week I frightened a woman walking to the bus stop. Any suggestions on how not to terrify people when I approach? – JANICE, Knysna Most people stumbling around in the street at that time are either on their way home from the night before, or they’re groggy because they’ve only just got out of bed. Either way, neither will be fully awake unless, like you, they’re out running. Picture the scene: you’re oozing healthy vigour, the quiet streets almost exclusively yours, save for the sound of a few twittering tweeters, and the fart of the early-morning…

NAME Craig Jarvis AGE 46 PROFESSION New Media Consultant IT WAS WINTER: a vicious cycle of cold and darkness. We were too busy chasing our seasonally affected kids around the house, trying to get them ready for school on time, to even think about running. After we’d dropped the kids off: work mode. My fingers darted manically over my keyboard – I imagined my wife, Lorrin, was doing pretty much the same, staring bugeyed into a glaring screen. We needed a holiday. I searched my memory bank, and it was only natural I landed on Mauritius, because we’d holidayed there nine times already. Snapshots of sunbathing, eating glorious food, surfing, and growing ever so slightly fat – and if I’m being honest, lazy. But as my mind sailed across the…

TAKE A CLASS “Classes are at a set time, the teacher does all the programming, and the sense of camaraderie helps keep you accountable to going week after week.” LISTEN UP Music “allows you to override thoughts about how bored you may be, how you have other things to do, or that you’re hurting or need to slow down.” SET GOALS Tailor one to your indoor workouts and another to when you’re able to fully commit to outdoor training again, and make sure both goals are concrete and attainable.…

It’s a good time to be a running geek. Just a few decades ago, digital watches still seemed like a pretty cool idea; now heart-rate monitors and GPS watches are standard, and new gadgets analyse your stride and cadence, compute your power output, or measure your lactate levels, all mid-run, in real time. But how do you pick out what’s useful without drowning in an ocean of data? Here are some guidelines to keep in mind. DON’T LIMIT YOURSELF Jerry Schumacher coaches top runners – like 2015 world championships 10 000m bronze medallist Emily Infeld, Olympic marathoner Shalane Flanagan, and three-time US cross-country champion Chris Derrick – and is backed by the full resources of his sponsor, Nike. But rather than relying on the latest technology, he prefers his runners…

“…you’re more used to changes in how you use your muscles.” How can I prevent muscle soreness on marathons with flat routes? – BRIDGET, Kalk Bay There’s no denying a flat route, at sea level, is more conducive to fast marathon times. But many runners complain it’s actually more painful than running a hilly marathon – and that could be for a number of reasons. On a flat marathon, you’re more likely to use your muscles at the same rate, in the same way, over a prolonged period of time, whereas a rolling or hilly course will allow for a change in impact forces and concentration rate. You’re probably used to training on more varied terrain; therefore, you’re more used to changes in how you use your muscles. Here are…

RUNNERS ARE ALWAYS told to strengthen their core. It’s good advice, but many people still assume ‘core’ is synonymous with ‘abs’, implying that whatever tightens your belly will also make you a stronger runner. The truth is that most traditional core exercises – think planks and sit-ups – don’t translate into the kind of stability needed to fully power your running, or protect you from injury. “The inability to use the deep core muscles is a major contributing factor to running injuries,” says Julie Wiebe, a physical therapist in Los Angeles who specialises in working with athletes. “Runners need a better strategy to create stability, which will support the demands of running.” And that, Wiebe says, is accomplished by getting to the core of your core. Most standard ab exercises…

OLD MUTUAL TWO OCEANS TRAIL RUN 25 March UCT Sports Fields, Cape Town Whether it’s the long 22km or the shorter 12km, it’s tough to get an entry for this trail run. Spectacular views and great organisation make this a ‘must do’ event for the trailies. THE LOW DOWN We suggest the shorter route, so you can focus on the half marathon the day after. But there are already those who have done both long events – the 22km trail and the full ultra. OLD MUTUAL TWO OCEANS HALF MARATHON 26 March UCT Sports Fields, Cape Town THE LOW DOWN This is South Africa’s biggest half marathon – and with 16 000 runners, it’s like running 21.1km in a mobile party. Don’t expect a fast time unless you’re seeded up…

OXPECKER TRAIL RUN 4-5 June Drakensberg Mountains THE SCENE This is the perfect event for novice stage racers. With a course that winds its way around the stunning Spioenkop Mountain and Tugela River, the vistas of the nearby Drakensberg mountains are stunning. Being a winter event, the conditions are mild with chilly evenings: ideal for trail running. THE DISTANCES Day 1 is 21km with just under 1000m of climbing, but filled with scenic singletrack and topped off with stunning views from on top of the Twin Peaks. Once you start your descent, enjoy the superbly stocked water tables, which include sausages and apples. Day 2 is much flatter, and takes runners along the river via stunning singletrack. Watch for wildlife including giraffe, zebra and many species of buck. This is…

After breezing through customs and immigration – without the fatigue and irritation usually associated with international travel; after all, it’s only a four-hour flight from Johannesburg (just head for Madagascar, then turn right) – I find my promised driver/guide is nowhere to be seen. So I approach the information desk. And this is where I first encounter Réunion Island hospitality: after assuring me I’m where I’m meant to be, the counter lady asks if I have my guide’s phone number, and offers to give him a call. That’s never happened to me anywhere else. A few seconds of rapid-fire French Creole later, she smiles. “Wait right here, m’sieu – he’s on his way. Welcome to Réunion.” Outside the airport, at seven in the evening, 26-degree heat and 95% humidity are…

GAUTENG SUNDAY 21 FEBRUARY CREDO Wealth Pirates 21.1km Road Race Pirates Club, Braeside Road, Greenside; 21.1km: 6am Ainsley Williams 083 235 2118 The race has a new sponsor, but has kept the earlier start time introduced last year. The route is challenging – there are three climbs in the first 14 kilometres – but there’s a fantastic downhill towards the end, where you can pick up momentum and make up for lost time. All finishers will receive a medal, and those who finish under 90 minutes will receive an extra-special silver medal. Pre-entries will be available on entrytime.com, at the Pirates Club, at local sports stores, and also on race day, from 4am.…

TRAIL RUNNING SUNDAY 14 FEBRUARY Love Run Warwick Wine Estate (on the R44, around 14km from Stellenbosch); 15km: 7am; 10km: 7:15am; 5km: 7:30am Dirtopia 021 884 4752 Wear red, and spread your love for the trails at this special Valentine’s Day event. All routes climb the slopes of Klapmutskop, and then head towards Le Bonheur, on beautiful singletrack and jeep-track sections through the vineyards. Each route has its own separate, circular loop, over a variety of terrain in the Simonsberg Conservancy. Pre-entries close on 9 February, but you can also enter on race day.…

“...in running, you have to be the tortoise, not the hare. Get the basics right.” Running injuries are more than just a pain in the butt/ankle/Achilles/knee/hamstring. They take away our ability to enjoy what we love… running! A running injury is a bit like a break-up: it’s painful, you miss what you had, and you wish you could put a plaster on it and heal it instantly. But the truth with both is that it takes longer than you think. Running injuries are a reality – and there’s almost always a clear reason why they happen. Just about every running injury has its root in doing too much, too soon. ‘Too much, too soon’ means overtraining: putting too much stress on your legs before they have time to adapt, and…

“Either reduce your mileage by 15 to 20%, or cut down on quality training.” I’m not recovering fully from my weekly long runs. What’s your advice? – NEIL, Rugby Recovery is vital to your overall performance – so much so, that I’d even go as far as to say it’s more important than training. If you’re not already taking recovery supplements, I’d suggest you start. There are a number of great products available; start by doing some research, then see what works best for you. Already taking a recovery supplement? Consider trying a new one. From time to time, I like to change the recovery products I use, so that I’m always giving my body something new. A good example is glutamine: taken just before bedtime, it will help your…

When RW reader Jennifer Collins, a mother of two, started training for the Wally Hayward Marathon a few years ago, she came up with this novel idea to get motivated: stash away one rand for every kilometre she ran. And this is the part we really like: after her race, she allowed herself to spend the savings on whatever she wanted for herself, not her kids (fancy jeans, and books from her ‘mustread’ list). “External rewards are wonderful incentives, because they often transform into internal rewards,” says Harvard Medical School sports psychologist Jeffrey L. Brown, author of The Runner’s Brain. “The payoff includes increased confidence in reaching a goal.” Make 2016 your year to reinforce positive behaviours, starting with the core exercise routine on page 40.…

“…women do have advantages over longer distances…” Do women make better distance runners? – ASHLEIGH, Uitenhage The best men are consistently between 10 and 12% better than the best women over any distance, and women don’t close that gap as distance increases. Over 100 metres, the gap is 9.5%, in the marathon it’s 10.5%, and at the Comrades it’s 10.6% – and last year, that was one of the great women’s ultra-running performances of all time. But women do have advantages over longer distances, compared to any given man over short distances. In other words, if a woman is as fast as a man over, say, the half marathon, it’s highly likely she’ll be faster than him over the marathon or ultra. Generally, women get better as distance increases, in…

IF YOU’RE targeting a winter or spring race, you’re probably thinking you have plenty of time. Most half or full marathon plans run 12 to 16 weeks max. For a 5-K, they’re as short as eight. But before you settle onto the sofa, consider this: if you’re eyeing a new distance, a time goal, or your first hilly or off-road race, it’s never too early to start building a base and injury-proofing your body. “The more you’ll have to step outside your comfort zone, the longer your window of preparation should be,” says exercise physiologist Adam St. Pierre, founder of ASTP Coaching. “Think of it as training to train.” Here’s what to do before your plan officially starts, depending on your goals. GOING LONG? BUILD CONSISTENCY For the first-time marathoner…

MEXICAN PIZZA FIGHT HUNGER Refried beans add fibre to these personal pizzas, helping quell late-night hunger. MAKE IT Spread refried beans on 2 corn tostadas/wraps. Top with bottled salsa, grated cheddar, shredded rotisserie chicken, and thawed frozen corn. Broil until cheese has melted. Serve topped with sliced avocado, chopped spring onions, and a drizzle of sour cream thinned with fresh lime juice. Makes 2 servings. APPLE TOASTED CHEESE HELP YOUR HEART Pump up toasted cheese with protein-rich chicken, crunchy apple slices, and baby spinach, which brims with vitamin K to fend off coronary disease. MAKE IT Top a slice of country bread with 30g thinly-sliced Parmesan, cheddar or gouda cheese (your choice), ½ cup sliced chicken, ½ thinly sliced apple, and 1/3 cup spinach. Top with another slice of bread.…

“What feels comfortable at first can quickly become a hot spot.” How do I know what shoe to buy for the right grip, without trying them on a run first? – GRAEME, Pennington There’s no fail-safe way of doing this, of course, but you can look out for three things: (1) If a shoe is advertised to have ‘Vibram technology’ on the sole, this doesn’t mean it has five separate toes, but that it’s using a specific tread developed to have more traction in slippery conditions. Many brands use the Vibram technology, which can be identified by the branding on the sole. adidas use an external-specialist technology on some of their shoes too, so look out for the glossy Michelin rubber on parts of their high-traction soles. (2) Watch out…

COLGATE 32KM AND 15KM 1 May Boksburg Stadium, Boksburg One of the oldest events on the South African running calendar, the Colgate consists of a 32km, 15km and 6km, and is organised by the Boksburg Athletic Club. The full 32km is made up of two laps, and the route is flat and fast. We suggest the 15km option here, with an eye on the longer event tomorrow. THE LOW DOWN A race T-shirt and decent goodie bag means there’s good swag, plus you get to choose between three distance options. MIWAY WALLY HAYWARD MARATHON AND HALF MARATHON 2 May Hoerskool Zwartkop, Centurion There are various events on the day: 42.2km, 21.1km, 10km, 4.9km fun run, 1km kiddies race. THE LOW DOWN One of SA’s most iconic races, and traditionally the…

Multiple races challenge your muscles, joints, and brain, making recovery both a physical and a psychological process. Here’s what to do after you cross the first finish line so you’re ready to do it all over again the next day. Boost your bloodflow The better circulation you have, the more oxygen and healing nutrients travel to your damaged muscles. Try compression socks or tights if you’ve used them in training, Leivers suggests; Green recommends putting on comfortable, supportive shoes (no flip-flops!) and doing some easy walking. But don’t trek for kilometres – this shouldn’t be your major sightseeing day. Tend to aches Ice anything that’s sore for 10 to 15 minutes on, 15 minutes off. Take note of new pains that set in either during the first race, a few…

KWAZULU-NATAL SATURDAY 27 – SUNDAY 28 FEBRUARY Witness Maritzburg City Marathon – powered by Clover New Athletics Stadium, Alexandra Park, Pietermaritzburg; 27 February: 21.1km Wheelchair Race & 10.55km Wheelchair Race: 5:30am; 15km Trail Run & 5km Trail Run: from 7:30am (staggered starts); 28 February: 42.2km & 21.1km: 5:30am; 10km: 9am John Hall 082 491 7679; www.pmb42.co.za A variety of events, from trail-running to wheelchair races, means there’s something for everyone. Generous cut-off times, user-friendly routes and wonderful support make these ideal entry-level events. All finishers will receive a medal, and gold medals will be awarded to all official marathon and half-marathon finishers. Pre-entries for the wheelchair, marathon and half-marathon races close on February 10, on February 26 for the trail runs, and on February 27 for the…

“Roses are red, violets are blue. It’s a pity one of us smells like poo!” We runners face many daunting challenges – the most awful of which is the odour that emanates from our fellow athletes. Once the race begins, and the sweat starts pouring, we run within perilous touching distance of putrefied armpits. Non-runners – upon hearing about our battles with body odour – recoil in horror, and ask, “How do you endure it?” They’ll be relieved to know that nature has provided us with a survival mechanism. Most of the time, running is so exhausting that you’re too stuffed to give a rat’s fart what anybody else smells like. Until you meet a runner like Foul Ron. When Foul Ron draws near, entering what sociologists have termed your…