21sdvfwfwe

Olivia de Klerk, 23, is a 10-K runner, and a mindful eater who believes abs are made in the kitchen.

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WARM-UP CONTENTS

THE LOOP 06

RAVE RUN 10

MAY 2016

EDITOR’S LETTER 14

THE BODY ISSUE

68

BODY TALK

Want a killer physique other runners will envy?

Real runners celebrate their favourite body parts – and reveal the secret to whipping your own into shape.

BY LISA NEVITT, WITH SEAN TAIT

53 RW TESTED

TREADS FOR TRAILS

We beat up the latest shoes on the toughest trails – to come up with the season’s best.

BY RYAN SCOTT

60

WHY CAN’T YOU LOSE WEIGHT?

You run, you eat healthily – but to really get lean, you need to do both smarter.

BY JENNIFER VAN ALLEN AND PAMELA NISEVICH BEDE

78

THE (UN)USUAL SUSPECTS

Do the best athletes in the world run with perfect form? And if they don’t, how are they getting away with it? Here’s how you can harness the racing prowess of elite athletes.

BY SEAN TAIT

Kathy van der Westhuizen, Travys Wilkins and Paige Botten.

4

RUNNER’S WORLD MAY 2016

ON THE COVER Lean & Fit........................................60 The Rules Of The Road................38 The Ultimate Runners’ Bodies.....68 Find Your Zen Zone......................48 Best New Trail Shoes.....................53 Race Fees........................................33 Perfect Form..................................78

PHOTOGRAPH BY JAMES GARAGHTY

CONTENTS

P H OTO G R A P H B Y P E T E R YA N G

WE’RE ALWAYS RUNNING AT RUNNERSWORLD.CO.ZA

38 WARD OFF WINTER! Just because it’s colder, that doesn’t mean you have to give up running.

These tips and tricks will help you stay fit until the warmer months return: runnersworld.co.za/ wintertraining

46 HUMAN RACE 17 A TRIBUTE Sadly, two of South African running’s biggest influencers – Two Oceans race director Chet Sainsbury, and Comrades and Two Oceans gold medallist Riana Van Niekerk – passed away recently. They are remembered by those who knew them best.

BY ROWYN JAMES AND MANFRED SEIDLER The Singlet He knows it all.

24 I Ran It Off! A high-school rugby 26 coach drop(-kick)s his extra kilos.

33 B y The Numbers Are race entry fees really worth it?

PERSONAL BEST TRAINING 36 Economic Gains Employ these strategies to run further and faster – with less effort.

38 The Starting Line Simple rules for outdoor running – and why they matter.

40 The Fast Lane Start your run at a sprint, and then try to hang on?

Why would you do that?!

48 42 A sk The Experts Can spin classes help my running?

43 Race Prep Workouts for a controlled start and a strong finish.

FUEL 44 Deceptively Sweet You may be eating (a lot) more sugar than you realise.

46 The Athlete’s Palate Swop butter and mayo for this heart-healthy fruit. (Yes, it’s a fruit.)

MIND+BODY 48 Let It Flow How to feel more joy – and less pain – on your runs.

GEAR 59 Varidesk Can you stand working?

ON THE COVER

MAY

2016 LEAN FOR LIFE!

5 FAT-BLASTING WORKOUTS

MAY 2016

31 RUN-FUELLING FOODS

SA’S BEST-SELLING RUNNING MAGAZINE

13

Beginners

The Rules Of The Road

TRAIL SHOES TRIED & TESTED

Why You Should Care p38

RACES+PLACES 85 Racing Ahead

THE BODY

Olivia de Klerk, 23, is a 10-K runner, and a mindful eater who believes abs are made in the kitchen.

Are You Getting Bang For Your Buck?

ISSUE

The Ultimate Runners’ Bodies

PERFECT FORM? What You Can

(…And How They Got Them!) p68

COLUMNS 30 Run The World Storybook Switzerland

BY RYAN SCOTT 32 Planet Runner Nikes, The Noo

BY DAVE BUCHANAN 90 Back of the Pack Just Don’t Do It!

BY BRUCE PINNOCK

(And Can’t) Get Away With

Find Your Zen Zone!

A RUNNER’S GUIDE TO MEDITATION

Race Entry Fees

SOUTHERN AFRICAN EDITION

RSA R39.00 (VAT INCL) R41.50 (Foreign Countries) NAMIBIA N$ 41.50

www.runnersworld.co.za

Runner – Olivia @ ICE Genetics wears crop top

by Lorna Jane, tights by Lulu Lemon and shoes by Brooks.

Makeup by Colleen Paioni Photographed by Igor Polzenhagen

MAY 2016 RUNNER’S WORLD 5

WARM-UP

THE LOOP READER COMMENTS

THE INBOX

WINNING LETTER

THE RUNNING GENE

Recently, I discovered a new element of running – that gives me a huge thrill!

My 10-year-old daughter has decided she’s old enough to join her mother at running races. So we run every 5-K we can. We chat, giggle and have fun, from the starting gun until we cross the finish line. But after our last race, she told her dad that she’d had to run extra slow, so that her mother could keep up! Although I’d beg to differ, perhaps she was referring to the last 200m, when she went flat out and I really had to dig deep to keep up. I look forward to tackling endless more races with my – mostly – darling daughter… The race is on! – MERIKA VENTER, BLOEMFONTEIN

COMPLETE THIS SENTENCE: “YOU KNOW YOU’RE A RUNNER WHEN…”

I never thought I could, or would, run a half marathon; but by following the 28day training plan and nutrition advice on the Runner’s World website, I’m happy to say I did it! I have a great jogging friend, and together we’ve finished three half marathons, and lots of 10- to 12-kilometre trail runs. Our group has grown to include one more friend, and even a female Labrador called Mia. Every morning at 5am, the four of us hit the road, to show people how much our bodies love ‘hart-loop’. – ZANA SCHREUDER

reserves the right to edit readers’ submissions. All readers’ submissions become the sole property of Runner’s World and may be published in any medium and for any use worldwide.

We asked runners to show off their running experiences.

Here are four submissions that made us envious.

“Whoop! We did it! 25km PDAC. Awesome run and great to see @sibu4ever on the home stretch.

Well done, ladies. We did it! #womenrunning #instarwrun” – goingultra

“Buying new running clothes and shoes is more important than buying casual clothes.”

– Jennifer Manser

– Lorraine Bailey Pool

“Your relationship with Vaseline changes dramatically.”

– Stephan Louw

“When you’re injured you get jealous of other people you see out running.”

– Linda Watson

“All your friends are talking about where they’re going out this weekend, but all you can think about is how far your long run is going to be.”

– Scott Stewart

“Thaba Trails #trailrun #instarwrun” – dillmcevoy

“You run up and down your road, and in circles, just to make up a particular distance.”

– Melanie Hirse

“You hate rest days, but you know you have to.”

– Candice Botha

“I run to get out, explore, escape, be free, and be me #runnersworldsa #nikerunning #instarwrun” – hdsweers72

P H OTO G R A P H B Y A A R O N G O O D M A N ( S H O P P I N G )

“You voluntarily get up at 4am.”

This month’s winning letter will receive a pair of Budds By DJ Fresh Bluetooth Earbuds, valued at R699. Whether you’re road or trail running, hiking or at the gym, at home, at work or in between, BUDDS By DJ Fresh will give your life a soundtrack. Music and calls are transmitted to your earpiece wirelessly, allowing you freedom to move without the restrictions of being physically attached to your mobile. The rubber buds, earhoops and in-ear control panel all work together to give you a lightweight but firm in-ear grip. Write to: Runner’s World, PO Box 16368, Vlaeberg, 8018; Fax: 021 408 3811; or email: rwletters@ media24.com (letters must be no longer than 100 words and must include your name, address and telephone number or email address).

#INSTARWRUN

“Mac and I enjoying an afternoon run in Witbank on Red Sock Friday. A group of us get together every Friday afternoon, accompanied by a whole host of dogs.

We go for a walk/run of around 5km along the river, celebrating what’s good in life.” – dbannaz

HART AND SOLE

runner’s world

THE GALLERY

THE QUESTION

THE POLL

DO YOU ALWAYS RUN WITH A GPS WATCH?

Do you acknowledge other runners during your session?

77% Can’t do

without it.

23% No. Don’t need one.

82%

Always! I wave and/or say hello every time.

18%

HAVE YOU EVER TAKEN YOUR OWN TOILET PAPER TO A RACE? 53% Yes. Just in case.

47% No. Never.

Sometimes. It depends on the setting or mood.

0%

Never.

I keep to myself.

TWEET OF THE MONTH

“THE BEST THING ABOUT REACHING A SUMMIT IS THAT YOU CAN SEE THE VALLEYS AND PEAKS BEYOND IT – AND IT’S THERE YOU’LL FIND NEW DREAMS! #TIMETOPLAY” – @KILIANJ P H OTO G R A P H B Y JA M E S G A R AG H T Y (G A R M I N ) ; D O L L A R P H OTO C L U B ( TO I L E T R O L L )

MAY 2016 RUNNER’S WORLD 7

WARM-UP Southern African Edition. A joint venture between Rodale Press, Inc and Media24 Magazines.

EDITORIAL Editor MIKE FINCH (mike.finch@media24.com) Deputy Editor LISA NEVITT (lisa.nevitt@media24.com) Online Editor KIRSTEN CURTIS (kirsten.curtis@media24.com) Senior Designer MARK ARENDSE (mark.arendse@media24.com) Chief Sub / Managing Editor DAVE BUCHANAN Editorial Assistant ANDRÉ VALENTINE Digital Assistant PENNY CAIRNS (penelope.cairns@media24.com) Picture Editor AMY MOSTERT Gear Editor RYAN SCOTT (madibapi@gmail.com) Scientific Editor DR ROSS TUCKER Editor-at-Large BRUCE FORDYCE CONTRIBUTORS Nick Aldridge, Luca Barausse, Shawn Benjamin, Tudor Caradoc-Davies, James Garaghty, Tobias Ginsberg, Dave Hann, Rowyn James, Warren King, Glen Montgomery, Nick Muzik, Lindsey Parry, Bruce Pinnock, Igor Polzenhagen, Mark Sampson, Ryan Sandes, Manfred Seidler, Sean Tait, Nate Appleman, Kelly Bastone, Pamela Nisevich Bede, Jonathan Beverly, Radim Beznoska, Ian Dagnall, Jessi Pagel Diaz, Jeff Galloway, Aaron Goodman, Lisa Haney, Alex Hutchinson, Heather Mayer Irvine, Jeehyun, Tim Kemple, Danny Kim, Argy Koutsothanasis, Rodrigo Kristensen, Chris Lanier, Larsen & Talbert, Keith Leighton, Mitch Mandel, Brienne Neuman, Rami Niemi, Krista Olson, Andy Rementer, Wendy Schelah, Helen Sessions, Kirsten Ulve, Jennifer van Allen, Peter Yang

PUBLISHING & MARKETING Publishing Manager FRANCOIS MALAN 021 408 1228 (francois.malan@media24.com) Marketing & Events Coordinator RICHARD D’AGUIAR 021 408 1242 (richard.daguiar@media24.com)

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SUBSCRIPTION ENQUIRIES TEL 087 740 1041 FAX 086 457 5945 E-MAIL: runnersworld_subs@media24.com SMS ‘RUNNERSWORLDSUBS’ TO 32361 (R1 PER SMS) WEB www.my-mags.com CALL CENTRE OPERATING HOURS: MON-FRI 08:00 TO 17:00 ALL SUBSCRIPTION PAYMENTS TO: RUNNER’S WORLD, PO BOX 16428, VLAEBERG, 8018

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CONTACT US WEB WWW.RUNNERSWORLD.CO.ZA; EMAIL RWLETTERS@MEDIA24.COM; TEL 021 408 3800, POST RUNNER’S WORLD (SA), PO BOX 16368, VLAEBERG 8018 RODALE INTERNATIONAL SVP, International Business Development and Partnerships ROBERT NOVICK Executive Director, Business Development and Global Licensing KEVIN LABONGE Editorial Director JOHN VILLE Director, Business Development and Global Licensing ANGELA KIM Director, Global Marketing TARA SWANSEN Deputy Editorial Director VERONIKA RUFF TAYLOR Senior Content Manager KARL ROZEMEYER International Finance Manager MICHELE MAUSSER Production Assistant DENISE WEAVER Editorial Assistant NATANYA SPIES Administrative Assistant SHOI GREAVES PUBLISHED BY RODALE PRESS, INC., 33E MINOR STREET, EMMAUS, PA, USA. TEL: 001-215-9675171. © COPYRIGHT 1993 BY RODALE PRESS, INC., AND TOUCHLINE MEDIA, (PTY) LTD. NO PART OF THIS PUBLICATION MAY BE REPRODUCED, STORED IN A RETRIEVAL SYSTEM OR TRANSMITTED IN ANY FORM OR BY ANY MEANS, ELECTRONIC OR MECHANICAL, WITHOUT PRIOR PERMISSION OF THE PUBLISHER. THE PUBLISHER ASSUMES NOESPONSIBILITY FOR RETURN OF UNSOLICITED MANUSCRIPTS, ART, PHOTOS OR NEGATIVES. CONTRIBUTORS SHOULD INCLUDE A SELF-ADDRESSED AND STAMPED ENVELOPE. YOUR FIRST HALF AND YOUR OTHER HALF, ALL IN THE SAME MONTH? STEADY ON, PENELOPE JANE!

WARM-UP

RAVE RUN

ZURICH OLD CITY AND LAKESIDE, SWITZERLAND PHOTOGRAPHS… Nick Muzik RUNNER (AND WORDS BY)…

Ryan Scott GPS LOCATION 47° 22’ 45.7” N, 8° 32’ 33.2” E TERRAIN Switzerland is one of Europe’s custodians of the majestic Alps, which means its running routes have more than their fair share of gradient. Any way you turn in this city, you’ll see a snow-capped mountain peak. Zurich itself, however, is flat; running next to the lake is easy, and you can put in a few short, sharp bursts as you explore the Old City.

BEST TIME TO RUN Avoid running after dark in winter; any time after 8:30am and before 4pm is best. Lunchtime is popular among runners, even in sub-zero temperatures – they puff out miniature clouds as their breath meets the cold air.

DURATION I would suggest a minimum of 45 minutes, if you want to make the most of both the lake and the Old City – that will be around 9km if you’re clocking 5.00/km, or 5-7km if your pace is closer to 7.00-8.00/km.

Taking a camera? Allow at least an extra 30 minutes, as there are so many photo opportunities – I ran for two hours before the thought of coffee even crossed my mind.

10

RUNNER’S WORLD MAY 2016

MAY 2016 RUNNER’S WORLD 11

WARM-UP

RAVE RUN ZURICH OLD CITY AND LAKESIDE, SWITZERLAND

THE RUN A walking and running track stretches for many kilometres, from the centre of the city to the surrounding suburbs.

As you move along the banks of the lake, you’ll pass grand old stately houses with well-kept lawns, boathouses, and even the odd greenhouse.

Many dog-walkers make use of the purpose-built commuters’ track, which leads right into the City.

Run over one of the many bridges into the Old City (or Altstadt, in German). The streets are mostly narrow and winding, but they also open up into squares with clear, clean drinking water, spilling from ageold fountains. Cobbles and paving twist and turn, and character-filled roads and alleys invite you to explore and get lost. But if you do find yourself off the beaten path, simply use the lake to navigate your way back.

TRAVEL TIP If you’re passing through Zurich in transit, break up your trip with a run.

There are large lockers at the train station and the airport that you can use for the day, which cost less than 10 Swiss Francs – you can even shower at the airport. Going for a run beats trawling Duty Free, searching for a place to sleep, and even free Wi-Fi. GETTING THERE Airlines like Swiss International Airways fly daily to Zurich from Johannesburg (swiss. com). The safe, efficient train ride from Zurich airport to the City takes less than 20 minutes.

Once in the City, use the tram system. The S8 southbound, until the Bach stop, travels four kilometres beyond the city centre. You can also run back to the City from there.

FOR MORE AWESOME RUNNING PICS, VISIT WW W. MYRUNNERSWORLD.CO.ZA / INSTARWRUN.

MAY 2016 RUNNER’S WORLD 13

WARM-UP

THE NUTRITION ISSUE

EDITOR’S LETTER

SA’S BEST-SELLING RUNNING MAGAZINE

SLIM DOWN SPEED UP!

10

p47

Feet Hurt?

Fast Fixes

The Ultimate Runner’s Diet PLUS

TASTY POST-RUN POWER MEALS

APRIL 2016

TOP TIGHTS & 6 SOCKS THAT ROCK!

p44

BAREFOOT RUNNING

Beginners

Fad Or Phenom?

THE 1KM TRAINING PLAN

Exclusive

“I was pushing past mental boundaries I didn’t even know existed.”

Ryan Sandes’ New Autobiography

Why Can’t I Run Faster?

04262

Use Science To Succeed p57

ON THE ROAD AGAIN After a long-term injury, the joy of being back is almost overwhelming.

I

14

RUNNER’S WORLD MAY 2016

evening, when no-one could see me.

But I was running. After 15 minutes, I was still running; and each time my right foot landed, I expected to feel that dull ache.

It didn’t come. At 23 minutes I was close to home, and didn’t want to jinx it. I cooled down

“ Nothing quite compares to the emotions that go through the mind of a runner coming back from injury.” with a walk. I did two more runs that week – both 20 minutes long, and both pain-free.

Nothing quite compares to the emotions that go through the mind of a runner coming back from injury: the uncertainty of how long it will take to get back to your former fitness, and the unease of wondering if that injury will reoccur.

For now, I’m following the principles of everything I’ve learnt from the experts on this magazine. I’m increasing my mileage by no more than 10% a week. I’m warming up before every run, working on a faster, more efficient cadence, and stretching and strengthening just like we always say you should do, here at RW. Right now, I’m a beginner.

But that’s okay – I’m still a runner.

MIKE FINCH EDITOR-IN-CHIEF @MikeFinchSA

9 771021 566004

DIGITAL OR PRINT?

Did you know you can buy digital single copies, back copies or subscriptions to Runner’s World magazine right NOW? Visit www.runnersworld. co.za/subscription-offers for all the latest offers on single copies and budget-beating subscriptions.

INSIDE THIS ISSUE LEAN FOR LIFE

“I’ve started giving people fist bumps instead of traditional handshakes, in the days leading up to my races. That way I avoid picking up a bug.”

– Ryan Sandes, p24 “After college and marriage, I steadily picked up weight on a diet of greasy takeaways and sugar-laden cooldrinks.”

– Bennett Napoleon, p26 “By training your body to sip instead of gulp oxygen, you can log longer runs or cover a typical distance with greater speed…”

– Kelly Bastone, p36 “’Smooth’ actually matters more than ‘soft’. Many injuries happen on grass and trails because of roots, rocks, and holes.”

– Jeff Galloway, p38

P H OTO G R A P H B Y H E R O I M AG E S /C O R B I S

could feel the lump in my throat as the build of emotion hit me in a wave. I was running. After four months and 13 days, I took my first tentative steps towards running since a recurring Achilles tendonitis saw me hobble off a trail run in November last year.

I tried to rest it, stretch it, ice it, elevate it and strengthen it; but nothing worked. Every time I ran more than five minutes, the dull ache began to pull at my heel, and I knew I’d be hobbling within minutes. But I persisted. I told myself I could run through it – and I tried to. That just made it worse.

I hobbled every morning, from my first footfall out of bed.

I consulted all our specialists, and read everything we’ve ever written on Achilles tendon injuries on runnersworld.co.za. But there was nothing that I hadn’t done.

Eventually, I consulted local therapist Benita de Witt – she of the controversial Lyno technique, that many in the physio fraternity argue doesn’t follow proper physiotherapy practice. Benita tested me, bent me, stretched me and rubbed fascias until I (almost!) cried.

But slowly, it began to come right.

She encouraged me to run gently, and over short distances, while the treatment continued. She released tight muscles, got me balanced, and got to the root of the problem (something all good physios should do!).

My first run was a 20-minute jog around the neighbourhood. I wasn’t convinced I should run, but I was following the best advice I knew. I warmed up with a five-minute walk, and gently flowed into a jog.

It was ponderous. I wondered if the pensioner next door would pass me in her walker, and chose to confine my runs to early

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www.runnersworld.co.za

The sound of perfection Medicine heals the body but music heals the soul and lifts our mood whenever we need it.

Your family will simply adore Samsung’s new 360 Audio Sound System, making it possible to listen to the best quality music and the purest, richest sound everywhere in your home - and even in your garden.

Now it has finally become possible.

An innovative, world class sound system, created by top audio researchers and engineers, has been developed in Samsung’s new state-of-the-art audio lab in the U.S.A that will satisfy even the toughest music connoisseur.

Samsung has been striving to create audio that allows everyone in the room to hear the same, excellent quality sound. Unlike conventional speakers that project sound in a single direction, the wireless omni-directional Audio 360 system was created to deliver the same, high quality sound in every direction.

With its Ring Radiator Technology, the audio can fill up an entire room evenly with a radius of great music and sound.

The sleek, aerodynamic rounded design is a brilliant fusion of art and science and comes in a variety of exceptionally stylish finishes, so it will seamlessly match with your home’s interior décor.

It’s very easy to set up and accessing your music is simpler thanks to the new intuitive UI of the Multiroom App 2.0. Control your music with the wheel navigation and quickly find the song you’re looking for. You can even use the queueing function to create your own playlist and stream music from Internet radio stations and online music services, plus all the music stored on your phone or in the Cloud.

With stunningly realistic HD audio, which captures the quality and richness of the original sound with 192 kHz/24-bit sampling, it feels like you’re actually in the studio or concert hall while the music is being recorded.

Another huge advantage of the 360 Audio is that it has finally become possible to create a complete surround sound system at home without having to deal with a single speaker cable.

Now everything connects wirelessly which means less annoying cables.

Set up your wireless 360 Audio anywhere, in any room in your house, switch it on remotely and let the sound of perfection wash the day’s tensions away.

HUMAN( )RACE p26

NEWS, TRENDS, and REGULAR RUNNERS

doing AMAZING THINGS

MAY 2016 RUNNER’S WORLD 17

HUMAN RACE

OBITUARY 1943 - 2016

CHET SAINSBURY

BY ROWYN JAMES Comrades Marathon Race Director Comrades Marathon Permanent Green No. 1024 Two Oceans Marathon Permanent Blue No. 1455

MY FIRST RECOLLECTION OF CHET is from when I ran my maiden Two Oceans Ultra Marathon in 1989, and noted what a magic and well-organised event it was.

Little did I know that from 1992 we would become far more closely aligned on many different facets of the sport of road running; and, indeed, on the Two Oceans Marathon.

In 1992 we had our first ‘official’ meeting, when – as a bunch of running mates and students – we came up with the daft (and now infamous) idea of the ‘Pub of Eternal Despair’ (PED) – a pub on wheels. We approached Chet for permission to push PED around the Two Oceans route. Chet could have shut down the idea right then and there, as a mockery or insult to ‘his’ race. But he saw it as a fund-raising opportunity, with the associated media hype that would come with it. That was the type of man he was – a visionary.

Roll on 10 years, and he was on the finish line to welcome PED and the pushers home, and award PED its own coveted Permanent Blue Number.

His personal touch was infectious, influencing everyone and everything that he did.

In 2000, as Nike SA sport sponsorship manager, I got to work with – and experience – Chet first-hand in the business environment. We signed up as 18

RUNNER’S WORLD MAY 2016

A LIFE IN RUNNING 1943-2016 •Two Oceans Race Director • 32 Two Oceans finishes • 14 Comrades finishes

the technical sponsor of the Two Oceans Marathon – with Chet, who was then Race Director.

Shortly afterwards he would also become the sponsorship manager for Old Mutual, and he signed them up as the title sponsor of the race. While the race continued to grow in leaps and bounds under his directorship, this association of organiser and sponsor wasn’t ideal, or sound corporate governance. By wearing two hats, Chet effectively ensured that Old Mutual had a strong commercial property at a fraction of the true value or cost of the event. He was a tough negotiator; yet he remained professional throughout, and the event, Old Mutual and Nike became closely aligned over the next seven years, through his sound relationship management. Whenever I met with Chet and the team he was always prepared,

delighted, humbled and honoured that he felt confident enough that I would be the right person to take the race forward.

I started as Race Director in January 2008, and Chet worked in tandem with me while he handed over the reins. This was effectively his Achilles heel, as 27 years of race organising was all stored in his head! So while the attention to detail was there, nothing was documented; there were no policy procedures or documents or manuals in place, so that side of the business practice was seriously lacking. This made it tough for me to take over the job, as I had high expectations to fulfil but nothing to work from.

Having been in charge for 27 years, Chet found it hard to let go; so, while serving on the Board – where setting strategic objectives was required – he continued to drive operations and

“It is a legacy that many administrators in today’s era would do well to learn from – to put the politics and personal agendas aside to serve the sport truthfully, as Chet did for over 30 years.” with his list of questions and deliverables required, and his attention to detail astounded me.

RACE DIRECTOR

When Chet decided to step down as Two Oceans Race Director – and Nike withdrew their sponsorship of the race, to focus on World Cup 2010 – he approached me, and asked if I would consider taking over as Race Director.

As we had forged a close working relationship and bond over the previous seven years, sharing our similar passion for the race and the sport, I was

PHOTOGRAPHS BY NICK ALDRIDGE

logistics from the viewpoint of ‘how he did it’, which made things difficult for the permanent office staff.

But that should not detract from the reality that Chet was an outstanding administrator from the ‘old school’ of volunteerism and hard graft. He had an incredible passion for the sport, and has left a legacy for future generations to experience and enjoy. It is a legacy that many administrators in today’s era would do well to learn from – to put the politics and personal agendas aside to serve the sport truthfully, as Chet did for over 30 years.

MAY 2016 RUNNER’S WORLD 19

HUMAN RACE

OBITUARY

RIANA VAN NIEKERK 1977 - 2016

BY MANFRED SEIDLER

A HUGE HEART carried by a small body, and

a fighter with steel in her veins – yet a person possessing the gentlest of souls. That is how multiple Comrades Marathon and Old Mutual Two Oceans Marathon gold medallist Riana van Niekerk will be remembered.

On 13 February at 4pm, Riana lost a nine-month battle to pancreatic cancer.

In an athletic career that spanned more than 20 years, she progressed from shorter distances to the marathon, and ultimately faced ultra-distance challenges.

Riana’s remarkable career saw her win a total of 13 ultra-marathons, with six of those earned at the Old Mutual Om die Dam in Hartbeespoort. She also won the Jackie Meckler and Loskop ultras three times each.

Add to that a national marathon title in 2009, the four golds she bagged at the Comrades Marathon and three more she earned at Two Oceans, and her incredible talent and work ethic are clearly evident.

Riana’s last major victory was achieved at one of her favourite races last year, the Om die Dam Marathon, where she decimated a quality field to cross the line in 3:30:07.

On 3 May 2015 Riana took part in the Wings for Life Challenge, in which runners race against a car – an event that is held all over the world on the same day.

Riana finished second in the world on that day, covering 55km before she was eventually hauled in by the tracker car.

Riana had hopes of winning yet another gold medal at the 2015 Comrades Marathon at the end of May, but she was diagnosed with pancreatic cancer in the build-up to the 20

RUNNER’S WORLD MAY 2016

ULTRA RUNNER •Comrades Gold Medallist •Two Oceans Gold Medallist

PHOTOGRAPH BY JETLINE ACTION PHOTO

“ Riana’s strength and determination always stood out, and her passion for running and life is inspirational.”

– Caroline Wöstmann race, and entered a whole new challenge.

This meant no Comrades for 2015; and in a fitting tribute, the entire Nedbank team ran the race wearing pink ribbons, and the words on everyone’s lips were: “We are running for Riana”. Fittingly, it was a Nedbank athlete who claimed the title, as well as the runner-up position.

Those who follow road running in South Africa will know how gutsy Riana was, and her resilience and fighting spirit were to be tested like never before.

Throughout her fight with cancer, Riana remained positive and eversmiling. During her final battle, she

touched the lives of elite athletes, race organisers, media representatives and ordinary runners, each facing their own challenges. A glance at her Facebook page shows how incredibly inspiring Riana was.

At races she would always have time for those who wanted to say hello, and when the news spread of her passing, messages of condolence poured in from people whose lives she had touched, all expressing their grief and heartfelt sorrow for her husband Allie.

Allie and Riana were inseparable. At races, when Riana crossed the finish line,

Allie was there with a towel and whatever else she may have required. He could be seen with his camera, happily taking pics which would be uploaded with alacrity onto social-media platforms. The pride and love was written clearly all over his face; the bond between Allie and Riana was something to behold.

Caroline Wöstmann, who crossed the finish line first at the 2015 Comrades Marathon, was in awe of this tiny yet incredibly strong athlete.

“Riana’s strength and determination always stood out, and her passion for running and life is inspirational. I have always looked up to her as a role model, and her kind heart and encouragement made her an icon in the running community,” Wöstmann said.

For long-time friend and teammate Charné Bosman, the news was devastating.

After her win at the Pick n Pay half marathon the day after Riana died, Bosman was emotional.

“I have known Riana since our school days, when we were 15. That’s 25 years.

We both stayed in Centurion and would often see each other on training runs, and would often end up running together.”

The Singlet

BECAUSE RUNNING ISN’T JUST ABOUT STRING VESTS. ASK THE TRAIL STAR Ryan Sandes

What’s the best way to prepare for the Comrades? – LAURA, Cape St Francis At this stage, you should be tapering. Sleeping as much as you can in the week leading up to the Comrades is important, because you’ll probably be too nervous to get much shut-eye the night before. I would even suggest skipping the odd run, if it means you get to spend more time in bed.

“Avoid people who are sick, and load up on vitamin C…” HALF-STEP STEVE I have a buddy called Steve who always runs slightly ahead of me. He actually looks back to talk to me.

Should I say something? – KARL, Port Elizabeth I used to know a guy called John who did that. Every time I sped up to draw level with him, he accelerated again. John was built like a racing snake; I was more a geriatric mule.

Nevertheless, we continued our charade – me speeding up, and then John speeding up – until eventually we opened up into an all-out sprint, à la Wayde van Niekerk.

When I felt as though I was about to keel over, I called time out and asked John why he always had to run ahead of me.

His response: “I run best when I’m being chased.”

Your buddy may suffer from the same affliction (I bet, like John, he’s also prone to night terrors and bed wetting). But even if he doesn’t, you have a simple decision to make: can you 24

RUNNER’S WORLD MAY 2016

handle training in this way, and does it improve your running?

Yes? Then continue chasing. No? Tell him you’d rather run with and not after him.

to stop. Also, bear in mind that the mourners are probably way too focused on their own grief to give a hoot about the fact you’re prancing about in your dainty

“ M aybe they’ll see dear old Arthur’s face in the never-ending majesty of your poly shorts…”

THE QUICK AND THE DEAD My route passes a cemetery.

When a funeral procession appears, motorists pull to the side and wait for it to pass. Should I do the same? – CAROLINE, Randburg My advice to you is to keep on running – and be quick about it! Because if you stop, death will catch up with you, either literally (your own) or figuratively (the hearse). Assuming you don’t know the deceased or the mourners, you have no reason

little running shoes. Maybe they’ll see something profound in the vigour with which you run, or dear old Arthur’s face in the never-ending majesty of your poly shorts – may he rest in peace. Or maybe they won’t.

People die and are buried all the time. Big wheel keep on turnin’; Proud Mary keep on burnin’. So I doubt the arrival of the departed is enough to warrant an emergency stop on your part. If you feel particularly uncomfortable, duck behind a gravestone and give me 20 push-ups.

Your immune system will have taken a knock during intense training. Avoid people who are sick, and load up on vitamin C or immune-booster vitamins.

A good probiotic will also help boost your immune system, and will prepare your stomach for what you will eat and drink on race day.

At the expo, either wash your hands regularly or carry hand sanitiser. I’ve started giving people fist bumps instead of traditional handshakes, in the days leading up to my races. That way I avoid picking up a bug.

Make sure you’ve laid out your running kit and nutrition the day before the race, and allow yourself more than enough time to get to the starting line. You don’t want to be panicking – you’ll need to save all your energy for this gruelling run.

Most importantly: have fun!

Ryan Sandes, a.k.a ‘Hedgie’, is a trail-running supremo, with race wins too numerous to mention.

ILLUSTRATION BY ANDY REMENTER

HUMAN RACE RUN IT OFF CLUB

NAPOLEON DYNAMITE

By setting his running goal(post) high, a rugby coach drop(-kick)s his weight

I RAN OFF 2 3 KG!

BENNETT NAPOLEON Age: 40 Home Town: Humansdorp Height: 1.78m Occupation: High-school teacher and rugby coach Time Required: 6 months Then: 102kg Now: 79kg

26

HAVE YOU RUN OFF SIGNIFICANT WEIGHT AND CHANGED YOUR LIFE? SHOW US YOUR BEFORE-AND-AFTER USING #RWIRANITOFF ON INSTAGRAM OR TWITTER, OR EMAIL YOUR STORY TO RWLETTERS@MEDIA24.COM.

THE WAKE-UP After college and marriage, I steadily picked up weight on a diet of greasy takeaways and sugarladen cooldrinks. The fact I was out of shape was most noticeable on the rugby field, at the school where I teach; I felt dizzy, and couldn’t keep up with the under-nine rugby team. That amused them, but when I got home I suffered from painful gastric reflux (stomach-acid damage that causes heartburn.

– Ed), and had to take medication in order to sleep at night.

THE SHAKE-UP At the end of 2012, I decided I’d had enough of those little rascals ridiculing me, and the discomfort I felt at night. I joined a local gym in Jeffrey’s Bay, where I discovered my favourite piece of equipment: the treadmill.

But one day I couldn’t make it to the gym, so I ran outside.

It was then that the incredible world of road running opened up for me. At first, I

couldn’t run for more than 15 minutes, peppered with walk breaks; given my slow pace and the extra weight I was carrying, I ran when chances of people seeing me running were slim. But I was determined not to give up.

In January 2013 I ran my first official race, which was a 15-K. The bug had bitten, and before long my family and I were taking regular weekend breaks, so that I could take part in even more races.

THE REWARD I’ve since run three Two Oceans Ultras, and achieved a time of 5:20 at this year’s event. I ran my first Comrades in 9:45, and I’m aiming for a sub-9:00 at the next ‘down’ run.

I still coach rugby, to 16- to 19-year-old boys; only now that I’ve lost weight, they’re the ones gasping for air when they try to keep up with me! It’s a pleasure to run with the boys, and motivate them to become runners themselves. – As told to Lisa Nevitt

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RU N NIN G

NAME

the W

RLD

SWITZERLAND

Ryan Scott AGE 41 PROFESSION Runner’s World Gear Editor

MAY 2016

Zürich is mostly flat, peppered with sharp, cobbled streets that’ll elevate your heart rate.

STORYBOOK SWITZERLAND Chocolate-box cities and European history, revealed on the run.

WHEN I HAD THE OPPORTUNITY to visit Switzerland, on two separate occasions during the cold winter months of December and January, my first thought was not of fondue, chocolate, or skiing; it was of what it

30

RUNNER’S WORLD MAY 2016

would be like to run on the streets of Zürich, Lucerne, Bern, Gstaad and Montreux.

The intimacy and freedom of discovering a new city in a pair of running shoes has always been my favourite way to explore.

Every large city in Switzerland is built around a lake, whose banks and majestic stone bridges are integrated into the city’s layout. Even in the dead of winter, the streets are alive; locals and tourists alike stroll, browse markets, and commute from place to place, alongside the clear water.

TRAVEL HUB Zürich is one of Europe’s major travel hubs. I first tasted fresh, winter air shortly after arriving at Zürich Hauptbahnhof, the largest

train station in the country. I stashed my bag in a locker at the station, and headed out along one of the purpose-built running and walking paths that flank the water’s edge.

It was lunchtime, and I had plenty of company; runners in their 30s and 40s – probably bankers – training in temperatures not much over zero degrees.

I enjoyed the cold, because I had dressed sufficiently: a couple of layers, a beanie, some gloves and a pair of tights.

PHOTOGRAPH BY NICK MUZIK

I geared up right for every run I did in Switzerland – except for the time I stopped at the Christmas market in Montreux for a little longer than expected, to sample the delicious glühwein. As my body temperature dropped, due to lack of movement, I consumed more of the spicy mulled wine to warm it back up again. But the cup served to warm only my hands, so I decided to cut my run short, and take a jolly Christmas bus ride back to my hotel. On the bus, I peered out of the window. Paul Kruger spent his latter years living on one of these grand streets, and Nelson Mandela was a regular visitor.

I spent at least two hours exploring Zürich. First, I meandered along the lakeside, and then I crossed a bridge into the old city – whose charm and mysterious grandeur pulled me effortlessly into a dream of what life must’ve been like in days gone by.

Most streets are cobbled, and sometimes steep enough to warrant a sunken staircase. I pictured the fat royalty of old, venturing out of their turreted castles to mix with their subjects.

Today’s rigid city grids are devoid of any of this charming luxury; that’s precisely what makes running in an old European city so special, compared with anywhere else in the world.

Centuries of thoughtful masonry have endured both time and the footfalls of increasing populations, to be appreciated by all. Today’s Zürich is quite crowded; nevertheless, navigating the streets is made easy by slow-moving trams, which act as a buffer against fastpaced motor traffic.

MAKING AN IMPRESSION Next stop: Lucerne – a quaint city, with a population of over 78 000.

Towers and fourteenth-century wall fortifications on the hills are ideal landmarks by which to establish your bearings.

No matter where you begin your run, you’ll probably be drawn to the storybook-like spire of the tower, and the Kapellbrücke bridge. Considered an icon, the crooked wooden structure has been restored, after a devastating fire in 1993. It’s fun to run over the wooden panels, and listen to the clank clank sound. The Swiss don’t

mind the noise: although they appear stoic, they’re actually quite friendly, and more willing to share a joke than you might think.

Wrap up warm and enjoy snow, hot chocolate, and the famous European Christmas spirit.

NO JOKES The joke was on me when, on the way to Bern, I was told that bears used to roam the streets. At first I didn’t believe it, but then I went running. Everywhere I looked, there was some sort of bear motif: on statues, flags, engravings, street signs, manholes, tattoos, graffiti and posters. Turns out it’s true; at one point the furry mammals did live among the locals. Though nowadays, they’re safely enclosed in a city park, where people can visit them.

Bern is also home to the Swiss parliament. The day I ran in Bern, I cruised right past the Confoederatio Helvetica – that’s where Switzerland got the country code ‘CH’ from – and a new minister was being sworn in. I almost stepped on the new politician’s toes as I ran past. What a novel and relaxed approach, to have zero security!

The old city of Bern – surrounded on three sides by the Aare river, and a UNESCO world heritage site – is well suited to running. There’s a huge running population, of all levels of experience, who train in all conditions, all year round.

SAY IT OUT LOUD I moved on to the ski-resort town of Gstaad, to experience the Alpine air. I loved saying its name out loud, and it fast became my favourite skiresort town to run in. With a pair of waterproof shoes, I ran endless kilometres on the crunchy snow, next to yet another river.

The bottom line: what you see is what makes Switzerland such an epic country to run in – and there are myriad running options. Visiting the CH? Pack your running shoes.

For travel information, see Rave Run on page 12.

Ryan Scott is an adventurer, trail-running enthusiast and journalist. His proudest running achievement is his halfmarathon PB: 1:19.06.

MAY 2016 RUNNER’S WORLD 31

HUMAN RACE

Planet Runner

BY DAVE BUCHANAN

we were sponging off old mates, ex-Saffers now permanently planted in the peat. Their children have ScotAfrican accents, it’s hilarious. “Wheesht, bru, ah didnae think much of yon Jack Parow.” (To which I had to reply, “Aye, weel, no fine.”)

For some running inspiration, we drove half an hour down the road to St Andrews, to stand on the beach where they filmed the famous slo-mo bit from Chariots of Fire. But it was high tide; there was no beach. We had to make do with an inspirational memory from another sport: from the harbour wall you can see not only the first tee on the famous golf course, but the sand dunes where Gary Player slept during his first British Open in 1955, because he didn’t have the money for a hotel.

Given the Arctic weather, I was happy to leave my tackies and tatty 2005 Knysna Half T-shirt in my backpack, abandon my thoughts of running, and have another piece of shortbread instead.

NIKES, THE NOO

Running in Scotland, in winter?! You must be… Scottish.

Y 32

ou don’t run in Scotland, I was told, unless the police are after you, or you owe someone money.

Sometimes these are related.

But there are more runners than you might think. You just can’t see them, because in winter (specifically around New Year, when we visited), ‘daylight’

RUNNER’S WORLD MAY 2016

is defined as ‘that brief murky bit round about lunchtime’. For 23 hours of the day, a head torch is essential running equipment.

(Incidentally, New Year is called ‘Hogmanay’, in an attempt to deceive English people: no, there’s no New Year’s party happening, move along, nothing to see here.)

Our base was a picture-postcardy village near Dundee – in the grand Scottish tradition,

BORDERLINE SCOTTISH So I was pretty surprised to see runners. True, some wore full-on long-sleeved everything, balaclavas, woolly tartan compression gear, the lot. Picture the McMichelin Man, jogging through a frozen wasteland. I even saw one with a kilt, sporran and all the accessories above his Nikes, though it turned out he was a bridegroom-to-be on his stag night, so he didn’t count. But others looked fairly normal, if you ignored the red hair and foul language.

The kit they wore was… just like mine. Damn, I thought, guilt creeping in. I’m going to have to run sometime.

It might sound counter-intuitive, but in fact, winter’s a good time to run in Scotland – yes, it’s cold and wet, but in summer your picturesque villages are full of tourists, and the weather’s exactly the same. This is why Scots are known for being ‘dour’ – that is, ‘relentlessly severe, stern, or gloomy in manner or appearance’.

Not convinced? Me neither; a run still sounded like a terrible idea.

And then… okay, despite my surname, my family hasn’t been Scottish for quite a few generations now. I’m very much a sassenach, which means anyone from ‘south of the border’; and you don’t get much further south than South Africa. I do like porridge, and whisky, though I don’t have both at the same time as often as a true Scot would. But Scots are also known for being stubborn and tenacious (as are runners), and those qualities

ILLUSTRATION (AND RECKLESS USE OF THE BUCHANAN TARTAN) BY MARK ARENDSE

RUNNER BY THE NUMBERS must still be lurking around my genes somewhere, because eventually, one freezing dawn at the crack of nine o’clock, I got up and hit the road.

BURNS NIGHT Jings, crivens, and help ma Bob (‘Gosh’, ‘golly’ and, er, ‘yikes’ – Ed). It was cold. Brass monkeys all over Scotland clutched their crotches protectively. But as I staggered on, I started to get used to it. Braw bricht moonlicht nicht turned into grey dawn, which bloomed into blue-green morning with a hint of orange at the edges, like a stained-

“ S cots are known for being stubborn and tenacious (as are runners)…”

I L LU S T R AT I O N S B Y T M D E T W I L E R ( P O C K E T S ) ; LU C I G U T I E R R E Z ( M E DA L S ) ; S U P P L I E D ( R I C H T E R S V E L D)

glass chapel window over the whole sky – but a restrained Presbyterian sky, nothing vulgar.

Still, it wasn’t so much what I could see as what I could hear. Or rather, what I couldn’t hear. Musicians speak about the spaces between the notes, and that’s what I was running in – that deep dawn silence between footsteps, crisp echoes off semidetached cottages, air so clear I felt I could rap my knuckles on it and make it ring. Frost glittered on green grass, and on the cars at the kerb, dead hulks with blind windscreens; and I could have been the last man on earth, with not even the soul of poet Rabbie Burns for company.

Not completely true: as I turned the corner past the gift shop (‘Wee Prezzies, Est. 2010’), I met a lonely apparition – whether he was out for an early-morning constitutional, or hadn’t made it home yet after the pub closed, wasn’t immediately apparent. His greeting didn’t clarify the situation: “Och, ye’ll never catch him if ye cannae run faster than that!”

Me, I couldn’t live in that weather.

But it makes running in Scotland unlike running anywhere else: it’s challenging, but rewarding. Uncomfortable, but just uncomfortable enough to give you an edge; aye, to get you up off your sassenach backside and on t’ road, Jimmy!

Dave Buchanan is chief sub-editor at Runner’s World, which is a bit of a laugh as there is only one. He likes pina coladas, getting caught in the rain, and running.

BANG FOR YOUR BUCK Ever wondered what you’re paying for when you enter a race – and why some fees are higher than others? Check out these stats from two of South Africa’s most popular races, which sit at opposite ends of the pricing spectrum. – ANDRÉ VALENTINE

FNB CAPE TOWN 12 ONERUN:

ENTRY FEE:

RICHTERSVELD TRANSFRONTIER WILDRUN ® :

ENTRY FEE:

R120 R3 200 12% 45% 20 10% 24% GOES TOWARDS CAMPING ACCOMMODATION AND CATERING.

GOES TOWARDS YOUR MEDAL.

Goes towards logistics, such as transporting belongings from one campsite to the next.

PER CENT PAYS FOR RACE NUMBERS, TIMING CHIPS AND ONLINE ENTRIES.

Goes towards your complimentary race buff.

26%

WENT TOWARDS 24 ENTERTAINMENT POINTS ALONG THE ROUTE IN 2015. THERE WILL BE 30 AT THIS YEAR’S EVENT.

700 Number of staff employed by the race.

18%

Goes towards promotion and marketing.

R130 960 Is the total amount runners paid to Western Province Athletics in 2015 for temporary licences, valued at R20 each.

0% of entry fees was used to pay staff.

ELEVEN 20%

PER CENT is invested in preparation, route recces, and scouting campsites.

8%

Is spent on permits and traversing costs, because this race crosses borders.

GOES TOWARDS PROMOTIONAL COSTS, SUCH AS MERCHANDISE, MARKETING, MEDIA, STATIONERY AND PERIPHERALS.

5% IS ALLOCATED TO HANDS-ON CREW.

1% goes towards medals and trophies.

MAY 2016 RUNNER’S WORLD 33

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Want to reach your racing weight? Turn to page 60 for expert advice.

PHOTOGRAPH BY GETTY IMAGES / GALLO IMAGES

MAY 2016 RUNNER’S WORLD 35

TRAINING ECONOMIC GAINS Train to become more efficient, and running far or fast will feel easier.

By Kelly Bastone

IF YOU WANT TO RUN FURTHER and faster with less effort, you must perform like a Prius, not a Hummer. Like cars, runners exhibit a range of fuel economies, only they draw on oxygen rather than petrol. “We’re not technically burning oxygen, but we need it as part of the energy-liberating process,” says coach Greg McMillan. By training your body to sip instead of gulp oxygen, you can log longer runs or cover a typical distance with greater speed.

“Economical runners enjoy more wiggle room before fatigue sets in,” says McMillan. They burn through muscle glycogen stores more slowly, so their tanks can power them over greater distances. But becoming more economical also makes you speedier over shorter distances, because burning less fuel leaves more energy for explosive power.

It may even decrease injury risk by distributing work across more muscle fibres, says Dr Tara Whiton, an exercise physiologist and running coach at The Sustainable Athlete.

And running economy is very trainable: “Our bodies are always trying to find the least taxing way to do things,” says McMillan. Try one of these four strategies.

RUN MORE

Research has shown that runners who run high mileage (more than 110 kilometres per week) tend to be more economical. But you don’t have to log elitelevel volume to reap benefits: even modest

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RUNNER’S WORLD MAY 2016

mileage increases recruit more capillaries and mitochondria (which help oxygen get to and fuel working muscles). To increase your volume without spiking your injury risk, try adding five more minutes to each run, or upping your frequency (perhaps

Logging kilometres on a hilly route builds muscles that improve running economy.

To boost economy, you need to push yourself to fatigue during your strength sessions.

by changing a rest day to an easy run). Don’t worry about intensity: “Most of your efficiency comes from adding more easy-effort kilometres,” says exercise physiologist and running coach Patti Finke.

That’s because repetition trains your brain to fire your muscles in the best, most expedient sequence.

PLAY WITH PACE

P H OTO G R A P H B Y H E R O I M AG E S /C O R B I S

“When you add in some fast running, your body says, ‘I’d better figure out how to do this with less effort,’” says McMillan. He recommends that runners adjust their pace by feel rather than by their watches, because numbers aren’t as helpful for teaching runners their effort-to-fatigue ratio. “This pays dividends over time,” says McMillan, “because if the weather is bad or you just feel ‘off’ one day, you can rely on feel to still get in

POWER UP Hills turn runners into warriors, says McMillan. Do one of these workouts once a week to build strength.

a positive workout.” Eight to 10 times over every run you log, pick up the pace for 30 seconds to a minute, “just to the point that you notice you’re breathing faster,” says McMillan, then slow down and let your breathing recover. Once that’s routine, experiment with a race pace: if you’re aiming for a 5-K, incorporate short bursts (from 30 seconds to several minutes) of your goal pace into your runs, totaling 20 minutes per week.

Experienced marathoners should do longer, continuous sessions (like parts of their weekly long runs) at race pace, totalling one to two hours per week.

BUILD POWER

“There’s a lot of research showing that high-intensity strength-training can improve running economy,” says Whiton. She favours squats,

lunges, and deadlifts, while carrying enough weight so that your last rep leaves you exhausted. Try two to three sets of six. Or try skipping: classic, twofooted hops are “a great exercise for running economy and injury prevention, because they exaggerate the onefooted hopping you do while running,” says McMillan. Do at least one strength session per week; schedule it several days before your major running workouts (or immediately afterwards, on the same day).

ADD HILLS

Hills recruit more muscle fibr e s than flat terrain does, so making them part of your routine is a surefire way to build running economy. You can do reps on one hill (charging uphill and jogging back down), or you can just work hills into your regular runs.

“During the base-building phase, run hills at a slow pace, every other week,” says Finke. Once you’ve achieved base fitness, up the ante with McMillan’s economy booster: do one hill-centric run every week for six weeks. (See ‘Power Up’, below.) “Your strategy doesn’t have to be precise,” he says. “The steeper the hill and the more energy you throw at it, the better.”

Recover for 24 to 48 hours before your next hard run.

HILL FARTLEK

HILL REPEATS

HILL CIRCUITS

Pick a five- to 10km loop with a few hills, and run up each as strong as you can. Sprinting isn’t essential: maintaining your flats pace makes a good starting point.

Climb a moderate slope at 5-K effort, progressing to all-out effort over the course of 45 to 60 seconds. Do six to eight repeats.

Recover by jogging the downhills.

Find a steep hill near a moderate one.

Sprint up the steep hill for 10 seconds, recover, run at 5-K effort up the other for 45 to 60 seconds, and recover. Do three or four reps.

PHOTOGRAPH BY GLEN MONTGOMERY

ASK THE SCIENTIST Ross Tucker

What’s the best way to prepare for altitude? – DAVID, Johannesburg The air is thinner at altitude, which means there’s less pressure driving valuable oxygen into your blood.

When less oxygen is delivered to your muscles and brain, you perceive running as more difficult – and as a consequence, you slow down.

Your body senses this, and responds in a number of beneficial ways. You make more blood cells, for example, which means more oxygen can be carried around your body. Cardiovascular and metabolic adaptations also take place, which help you return from wheezing to your normal self.

But it’s not all good news.

Firstly, you’ll never quite get back to 100%: even people who’ve lived at altitude their

“Don’t fight physiology; it always wins!” entire lives can’t perform as well in thin air as they can at the coast.

Secondly, adaptations take time. It takes a week – perhaps two – before you notice the benefits of physiological responses.

Training two to three days before your race doesn’t give you enough time to adapt.

There’s not a lot you can do about it. Competitive athletes train in simulated altitude with tents, or in facilities that allow altitude training. But us mere mortals have to start slower.

Don’t fight physiology; it always wins!

RW Scientific Editor Dr Ross Tucker has a BSc (Med) (Hons) Exercise Science Degree and PhD from the Sports Science Institute. Visit him at www.sportsscientists.com.

MAY 2016 RUNNER’S WORLD 37

TRAINING

THE STARTING LINE

TIPS FOR BEGINNERS FROM AN EASY-GOING COACH

BY JEFF GALLOWAY

You Asked Me Jeff answers your questions.

How do I ensure personal safety?

Tell a family member or friend where you’re headed and about when you’ll be back. If you run with headphones, keep the volume low and leave one ear uncovered to stay aware of your surroundings. Carry identification, and if you like, a cell phone.

What are the rules of race etiquette?

READY TO GO OUTSIDE? A more varied workout is calling your name.

The climate-controlled convenience of the treadmill is especially appealing in winter. But just because it’s colder, that shouldn’t stop you from running outside.

Fresh air is more invigorating, and if you’re planning to race, you must learn to deal with weather and terrain. That said, outdoor kilometres involve more variables. These safety and etiquette rules will help you make a smooth transition to…

ROADS Run on the shoulder of lightly driven roads against the flow of traffic, so you can see oncoming vehicles. (The exception: when approaching a blind curve on a narrow shoulder, cross to the right side 60 or 70 metres in advance, then cross back once you’ve rounded the 38

bend.) Use the pavement on narrow or heavily trafficked roads. Wear reflective clothing and lights if you’re running at sunrise, at sunset, or in the dark.

TRAILS Stay to the left. When approaching pedestrians from behind, to avoid startling

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them, make your presence known – shuffle your feet, cough, or say hello. On narrow trails, move aside to let faster runners pass, and on wider trails, don’t run more than two abreast. On multi-use trails, stay alert for cyclists coming up behind you. Uneven trails require focus: slow down and watch for obstacles ahead.

ATHLETICS TRACKS The general rule is to run counterclockwise. The inside lanes are reserved for the fastest runners, so if you’ll be moving slowly and/or taking walk breaks, avoid lanes one to three. If it’s not crowded, use the outside lane to jog or to walk clockwise recovery laps. And if you have the track to yourself, do whatever you want!

Err on the side of caution and line up further back than you think is necessary. Before taking any walk breaks, carefully move to the side of the course. If you get water at a station, thank the volunteer who hands you the cup, and look before chucking your empty.

Fact or Fiction I’m less likely to get hurt if I run on soft terrain.

FICTION

‘Smooth’ actually matters more than ‘soft’. Many injuries happen on grass and trails because of roots, rocks, and holes.

A smooth dirt surface is probably best, but taking walk breaks when road running can help reduce impact-related injury risk.

ILLUSTRATION BY RAMI NIEMI

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TRAINING

THE FAST LANE

TRAINING ADVICE FOR PEAK PERFORMANCE

BY ALEX HUTCHINSON

motto FFTF – ‘Fade from the Front’. While the tactic isn’t always successful (he placed 11th in Boston), his rivals know they won’t be able to save their energy for a finishing sprint. Cultivating the ability to push hard and hang on can be a valuable weapon in your racing arsenal.

GO OUT HARD, THEN...

...fade. Yes, it sounds like madness, but the practice builds physical and mental grit for race day.

The first time I tried the all-out fade, I threw up in the bushes. It violates everything you know about pacing: instead of controlling your effort to maintain a pace for a certain distance, you take off at a sprint and fight your way through the inevitable fade. I encountered it in a physiology lab, where researchers used it to push runners past their supposed VO2 max limits – that’s how hard it is. But you can harness its power in training.

WHY IT WORKS Last year, researchers published a study in which cyclists did a workout with three 3.00 all-out reps, with 3.00 of rest between each. They were told to sprint as hard as they could, to try to sustain 100 per cent effort in each rep. Not surprisingly, the cyclists found this workout much harder than the next: 3 x 3.00 evenly paced reps, using the pace they had averaged in the all-out fade reps. But they got more out of the first workout, spending a greater length of time in the physio­logical ‘red zone’ that triggers the

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HOW TO DO IT Try running one or two all-out fade workouts in the months before a major race. Get a thorough Fade from warm-up and start the front: violating pacing with a few ‘normal’ ‘rules’ can intervals, like 4 x extend your 400 metres at 5-K to limits.

10-K race pace. Then keep the main part of the workout relatively short with ample rest: 3 x 3.00 with 3.00 rest, or 4 x 2.00 with 3.00 rest. Give your full greatest gains. Starting effort at all times during the at a sprint forces your body reps. Expect to suffer. to ramp up its delivery of oxygen to your muscles THE CAVEATS more quickly than it would While the all-out fade is otherwise. It also pushes you a great test, still spend into an oxygen debt you’ll most of your workout time struggle to repay during the developing the ability to latter half of the interval. pace yourself evenly – that, That’s what gives the after all, is the most efficient workout its physiological way to race. Do two fade edge – but the psychology of workouts per training cycle the fade is just as important. at most. They will leave you When you pace yourself, as drained as a race would, you’re always holding back so plan enough recovery until just before the end. In an before your next hard run. all-out fade, you’re pushing up Whether you reap against your limits the entire benefits may depend in part time – a skill that improves on your personality. If you with practice. Canadian 2:13 often can’t resist starting marathoner Rob Watson, races too fast, you probably who surged ahead of the don’t need more practice 2013 Boston Marathon field at at fading. But if you’re a 22 kilometres, has earned a cautious racer, then this may fearsome reputation with the be just the jolt you need.

PHOTOGRAPH BY ARK IMAGES & SHAWN BENJAMIN PHOTOGRAPHY

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TRAINING ASK THE EXPERTS

Indoor cycling gives your body a break from impact forces, which reduces injury risk.

Can spin classes help my running?

Pedalling against high resistance will help you power up hills when you run, and the faster cadence of cycling will improve your turnover. Substitute a spin class for a weekly easy run, but don’t push hard on tired legs the next day. – Kourtney Thomas is a running coach and Spinning instructor.

Why do I run easier late on Sundays when it’s hot, than on cool Saturday mornings? – HENNIE, Nelspruit While at face value this appears contradictory, there are two possible explanations for what you’re experiencing: 1. You’re well rested, and have recovered sufficiently for your second run.

2. You’re under-recovered, and can’t get your heart rate up.

We can probably exclude under-recovery, based on how good you feel on Sunday, and the fact that you’re running at a faster pace that’s easy to hold.

Should I wear my lightweight shoes only in races?

You need to break them in before you race to prevent chafing and blisters, so wear them for fasterpaced workouts like tempo runs and track intervals. The lightweight shoes will help you maintain the quick stride turnover that you’ll need to hit your paces. Also consider wearing your lighter pair for hill repeats, even if you don’t run them very fast. Hills build strength even without the extra burden of heavy shoes making the climbs that much harder. – Melissa Ramsey is the training director and a coach for Fleet Feet Sports.

The Explainer Does drafting behind another runner help?

ASK THE COACH Lindsey Parry

“You’re probably getting more sleep on Saturday night...”

How can I nail my goal pace for a half marathon?

Log kays at your goal pace every other week. You can either plan goal-pace runs of eight to 12 kilometres (with a two-kay warm-up and cool-down) or insert two segments of three to five kays at goal pace, with a two-kay jog between, into a longer run. Don’t worry if factors such as hills, wind, or tired legs slow you down – maintaining a comfortably hard effort still builds strength for race day. – Matt Ebersole (personalbesttraining. com) has coached thousands of half and full marathon runners.

Yes, although not as much as in cycling, where the shapes of the competitors are closer to a 100-per cent match. But on windy days, running close behind someone into a headwind does make the effort easier. The ‘slipstream’ effect is strongest if you stay within a step or two, and the runner you shadow is the same size or larger.

Most importantly, position yourself so that you directly ‘hide’ from the wind (you’ll notice less wind resistance in that ‘sweet spot’). This may mean being diagonally behind, if the wind is between a headwind and crosswind. Take turns practising with a training buddy before drafting in a race, to perfect the technique (so you don’t accidentally trip another runner from behind).

42 MAY 2016 RUNNER’S WORLD

However, it’s worth noting – for future reference – that on days when you feel flat and can’t get your heart rate up, it’s necessary to adjust your training, because this is a sign of overtraining.

But, I hear you ask, how can I be more recovered on Sunday – the day after my Saturday long run? The clue lies in the fact that you’re going out for your run later on Sunday, which means that despite the increased heat, you still have a lower heart rate. You’re probably getting more sleep on Saturday night, and having a more relaxing day than on a work day. Couple that with eating better, and you have a winning recipe for recovery. Try to replicate that more often.

Lindsey Parry is a qualified biokineticist, Two Oceans and Comrades silver medallist and 2:47 marathoner. Email him at lindsey@ hpc.co.za.

PHOTOGRAPH BY MITCH MANDEL

TRAINING

RACE PREP

THREE PARTS STRONG

Get ready for your winter race with workouts that simulate beginning, middle, and end.

By Lisa Haney

EVERY TIME you step up to the line, you have three distinct races to run: at the start, you’re fighting adrenaline and trying not to go out too fast. In the middle kilometres, you’re settling into a pace you can maintain without bonking. And in the final stretch, you’re passing people (you hope), and trying to avoid being passed. Winning each mini-race requires a different strategy and skill set. Pick one of these targeted workouts to do each week, and you’ll be a triple threat on race day.

ILLUSTRATIONS BY KIRSTEN ULVE

BEGINNING

MIDDLE

END

The longer the race, the more disastrous a toofast start can be. “It gets exponentially bad quickly in a marathon because of the sheer distance,” says Brian Rosetti, founder of The Run SMART Project coaching service. But even in a 5-K, sprinting off the line to avoid traffic or to bank time can get you into trouble, he says, because it could cause your muscles to fatigue and tighten early in the race.

You’ve settled into race pace and now you need to maintain it. The best way to learn to do this for a marathon is to practise in training. For shorter distances, though, racepace runs usually don’t give you any physiological benefits, Rosetti says.

Instead, do tempo runs (at slightly faster than half marathon pace) to improve endurance, and intervals (at slightly faster than 5-K pace) to boost power and speed.

You’re fantasising about your post-run brunch and just hanging on to get to the finish line as quickly as possible. But if you’ve paced yourself properly up until this point, you’ll be poised to finish strong, Rosetti says. Now is the time to dig deep and remember all the speedwork you’ve done – and this should include workouts that practise gradually accelerating towards the finish line, Fairchild says.

THE WORKOUT Intervals with friends. “Starting out with a group simulates a crowded race situation, but then you have to focus on sticking to your own pace,” Rosetti says. Training solo?

Melody Fairchild, a running coach, suggests surging for 15 seconds at the beginning of each rep during interval workouts to mimic the rush you’ll have when the gun goes off. “Then discipline yourself to dial it back to a controlled, rhythmic pace,” she says. The short surge won’t hurt you (but a longer one could).

THE WORKOUT Rosetti gets his 5-K runners to start with one kilometre at tempo pace to mimic the middle of a race, then 5 x 3-minute intervals with 2 minutes of easy jogging in between.

He takes 10-K racers up to 3 kilometres tempo, then 10 x 2-minute intervals. For half-marathon training, he recommends 1 kilometre easy, 3 kilometres tempo x 2 (with 2 minutes jogging in between), finishing with 1 easy kilometre. And his marathoners run 6 or 8 kilometres at marathon pace, 1 easy kilometre, then another 6 to 8 kilometres at race pace to practise dialing into it on tired legs.

THE WORKOUT A f t e r a 20-minute easy jog, do 4 x 20-second strides, increasing your max effort at the high point of each until you reach 95 per cent, Fairchild says. Next do 4 to 8 x 150-metre pick-ups, starting at the mark in the middle of the final turn if you’re on a track. “As you round the bend and have the finish in sight, pick up speed, focusing on driving your arms and knees and moving your feet as quickly as you can,” she says. Jog around the track back to where you started, then take off into your next rep.

MAY 2016 RUNNER’S WORLD 43

FUEL DECEPTIVELY SWEET New guidelines limit the consumption of sugars you didn’t even know were there.

By Heather Mayer Irvine WHAT DID YOU HAVE for lunch

44 RUNNER’S WORLD MAY 2016

those labels are approved will you know how much added sugar is in a packaged food, as natural and added sugars are listed together.

The first line of defence is to look for sugar in the ingredients list. Aliases for sugar include sucrose, brown sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, honey, maple syrup, and raw cane syrup/sugar. If they’re listed in the top five ingredients, it’s best to eat something else.

To figure out how much sugar is added to a product with naturally occurring sugars – like milk or yoghurt – compare the nutrition label for a plain version with that of flavoured. For example, a litre of low-fat milk has 5.5 grams of sugar (in the form of lactose). The same amount of low-fat chocolate milk has 10.5 grams of sugar; take away the 5.5 grams of lactose, and you’re left with five grams of added sugar.

Routine exercise plays a major role in promoting insulin sensitivity – key in diabetes prevention. This may mean that as a runner you can ‘afford’ a bit more added sugar in your diet. But add the sweet stuff yourself, to control the amount you consume.

O P P O S I T E PAG E : P H OTO G R A P H S B Y M E D I A B L I T Z I M AG E S /A L A M Y ( I C E D T E A ) ; I A N DAG N A L L /A L A M Y (C E R E A L ) ; R A D I M B E Z N O S K A /A L A M Y ( S TA R B U C K S C U P )

today, and how much sugar was in it? It might be more than you realised, thanks to sugars added to seemingly healthy foods like yoghurt, salad dressings, and bread.

And it’s almost certainly more than you wanted.

In November 2015, the US Food and Drug Administration capped sugar intake, recommending no more than 10 per cent of total kilojoules, or about 50 grams (12.5 tsp.) of added sugar per day. According to the Centres for Disease Control and Prevention, added sugar makes up about 13 per cent of adults’ kilojoule intake.

The key word is ‘added’.

Foods that have naturally occurring sugar, such as fruits, vegetables, and dairy, are also packed with nutrients like vitamins, minerals, and fibre. Packaged foods with added sugar don’t have the same nutritional benefits, and eating more than the recommended 50 grams makes it hard to eat nutrientdense foods that have fibre, iron, zinc, and vitamin E. The FDA has proposed including a line for ‘added sugars’ on nutrition labels to help consumers make informed choices. But only if

One teaspoon of sugar (4 grams) contains 67 kilojoules. And zero nutrients (sorry!).

PHOTOGRAPH BY MITCH MANDEL

Low Sugar, Full Taste

HIDING IN PLAIN SIGHT

Check the label: Sugar is added to many common foods.

This runner-friendly menu is packed with nutrients, protein, and high-quality carbs – without totally depriving you of sweets.

= 1 tsp. (4 g) added sugar

Instant oats, cinnamon, 1 packet

Yoghurt, fruit flavoured, 220 grams

Bottled pasta sauce, 1.2 cups

POST-RUN BREAKFAST • 2 eggs scrambled with 1 cup spinach, ½ cup diced mushrooms and onions • 1 pear topped with 2 tsp. cinnamonsugar blend • 2 slices sprouted wholegrain bread MORNING SNACK • ½ cup dried cherries, 20 almonds • 500 ml unsweetened iced green tea LUNCH • 1 ½ cups lentil soup • 2 Tbsp. hummus with handful of fresh veggies • 1 cup fruit salad with ½ cup plain Greek yoghurt topped with 1 tsp. honey

Barbeque sauce, 2 Tbsp

Bottled sweetened iced tea, 500 ml

Chocolate milk, 250ml

AFTERNOON SNACK • 50 grams biltong DINNER • 100 grams baked salmon with 1 cup wild rice • 1 cup steamed cauliflower, topped with 2 Tbsp. grated Parmesan cheese

Breakfast cereal, frosted wheat, 30 grams

Dump the Cool Drink Consuming too much sugar has been linked to a host of ailments.

Sports drink, 500ml

DIABETES High-sugar diets have been associated with obesity, increasing the risk of Type 2 diabetes.

A 2015 study found that a regular intake of sweetened drinks was tied to a greater incidence of the disease.

Caramel macchiato, 500ml

VISCERAL FAT Drinking sweetened beverages daily is associated with visceral fat, or fat around internal organs. This type of fat (also called belly fat) may play a role in insulin resistance and Type 2 diabetes.

CHRONIC DISEASE Sugar is also a potential culprit for obesity, liver damage, heart disease, and cancer. High-sugar diets increase levels of bad LDL cholesterol and triglycerides, and decrease levels of good HDL cholesterol.

DESSERT • 1 slice olive-oil cake with ½ cup blueberries and a dollop of sweetened whipped cream Total added sugar: 10 tsp. (40 grams)

HUNGER Refined sugar messes with the hormones that make you feel full. When you eat too much added sugar, you don’t get feelings of satiety and can end up eating more.

MAY 2016 RUNNER’S WORLD 45

FUEL THE ATHLETE’S PALATE

AVOCADO EVANGELIST

Why (and how) marathoner and star chef Nate Appleman eats one every day PACKED WITH heart-healthy monounsaturated fats, avo­

cados supply more than 20 runner-essential nutrients, including potassium, copper, zinc, brain-boosting choline, vitamins E and K, and B vitamins like folate. At 960 kilojoules per medium fruit, it works as a healthy swop for mayo, butter, or sour cream. “I eat avocado every single day,” says Nate Appleman, a three-time marathoner and the culinary manager of Chipotle restaurant in the US. Here are some of his favourite ways. – YISHANE LEE wafer. Smash avocado on toast, and serve with the cheese and eggs.

GRILLED SCOTCH FILLET Grill a Scotch fillet with spring onions, and serve with a wrap, fresh tomato salsa, and a side dish of sliced avo drowned in extra virgin olive oil with sesame seeds and sea salt. “One of my favourite dinners.”

AVOCADO ‘TORTILLA’ Rub a halved avocado with olive oil and salt and place on a really hot grill. Remove when grill-marked. Serve with salsa.

F O O D S T Y L I N G B Y PAU L G R I M E S

Research shows that people who routinely eat avocados have a smaller waist size and lower bodymass index than abstainers.

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FOR COMPLETE NUTRITION DATA AND RECIPES FOR T WO AVOCADO SAL ADS, GO TO RUNNERSWORLD.CO.ZA /AVOCADO.

GUACAMOLE Mash together avocado w i th c h o p p e d o n i o n , jalapeño, and coriander; mix in lime juice and cumin.

TOAST WITH EGGS Cook eggs how you like in a non-stick pan, remove, then put grated Parmesan in the pan to form a crispy cheese

CHEESE TOASTIE “My son loves this for lunch.” Grill buttered wholewheat bread topped with cheddar and ham and another slice of bread.

Open the sandwich at the end and stuff in sliced avo.

AVOCADO ICE LOLLIES Blend together 2 avocados, 1 tin coconut milk, and juice of 1 grapefruit. Add honey to taste. Pour into ice lolly moulds and freeze.

AVOCADO SMOOTHIE “Creamy and smooth, thanks to the avocado.”

Blend 1 large frozen banana, ½ an avo, a big handful of chopped kale, 1 Tbsp. almond butter, and ½ cup frozen pineapple chunks.

PHOTOGRAPHS BY MITCH MANDEL

MIND+BODY LET IT FLOW

A top ultrarunner explains how meditation helps you fulfill your running potential.

By Kelly Bastone

P R O U LT R A R U N N E R Timothy Olson had done almost 112 kilometres of the 2012 Western States 100-Miler when he lost his mojo. “The burning in my lungs and legs was up to 10, and each downhill stomp sent stabbing pain into my quads,” says Olson, who watched as another competitor took over his lead.

Olson might have reacted with panic and alarm. But he had recently taken up meditation, and the practice helped him focus on his breath, acknowledge his worries, and feel a powerful sense

of calm. By dialling down the emotional racket, he was able to hea r what his body needed – a little fuel, and a few minutes of slow, recup­ erative running.

Tuning into his body and tuning out negative thinking enabled him to react in a smart, strategic way. A few kilometres later, rested and refuelled, Olson surged ahead, winning the race and setting the course record. “That’s when my meditation practice really clicked for me,” Olson says. “That proved it wasn’t

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RUNNER’S WORLD MAY 2016

form or speed training on his agenda. Instead, Olson’s long weekends revolve around guided meditation sessions and group runs that focus on helping retreaters discover (or rediscover) running as a peaceful and fun activity, not something riddled with angst, doubt, or discomfort.

That sounded like my kind of nirvana. Running has rarely felt effortless to me; I struggle with incessant internal commentary – which tends to be hypervigilant about lacklustre legs and

P H OTO G R A P H B Y G A L LO I M AG E S /G E T T Y I M AG E S / R O D R I G O K R I S T E N S E N

Sitting quietly and taking deep breaths reduces stress and boosts feelings of well-being.

just some fad, but that there were actual results.”

Of course, you don’t have to be an ultrarunner slugging it out for a win to benefit from meditation, says Olson, 32. He believes a daily dose can calm your mind, improve your health, and help you find more joy in the sport – and in your life.

So, convinced of meditation’s positive powers, Olson started offering three- and fourday Run Mindful Retreats in 2015. You won’t find workshops on running

MIND+BODY

50

RUNNER’S WORLD MAY 2016

Writer Kelly Bastone (above, in purple) sits with leader Olson (back to camera).

SIT DOWN FOR THIS Quieting your brain improves your emotional and physical well-being.

YOU WILL RUN HAPPIER

People who meditate report improvements in mood and well-being, which may help running feel like a reward, not a chore. When you learn to focus on the present moment rather than worrying about past or future disappointments, you start to notice plenty of in-the-moment details worth savouring, like the sights and sounds of nature.

YOU WILL HAVE MORE ENERGY

Meditation may help you relax for optimal performance. Runners sometimes tense up over key races or workouts – and tension sucks up valuable physical and mental energy. “Having my mind calm and focused before a big race is the

key to a solid finish,” Olson says.

YOU WILL AVOID INJURY

“Taking stock of your mental and physical state during meditation preps you to make better choices about your workout,” Olson says. “Registering a tight hamstring or grouchy Achilles tendon helps you adapt your training before injury strikes.”

YOU WILL BECOME MORE PAIN-TOLERANT

Of course, you don’t want to dismiss pain cues that indicate injury, but minor discomforts, like a blister or side stitch, can feel less disastrous when you apply meditation’s central tenet of observation without alarm. “We intensify pain when we fixate on it,”

Olson says. “But when we relax and accept it, it fades in strength and often becomes pretty tolerable.”

YOU WILL RUN FURTHER

By confining your attention to the now (rather than thinking about how awful you might feel at 30km), you can focus on simply moving forwards – which results in better long-haul endurance.

YOU WILL BECOME LESS TECH-OBSESSED

“Meditation has helped me tune into myself more clearly, without distractions like wanting to know how far to the next aid station, how fast my last kilometre was, or what my finishing time will be if I stick to a certain pace,” Olson says. “Focusing just on my breath and my next step has allowed me to tap into that innate ability to know exactly what my body craves at that moment, and allows me to enjoy the run.”

CO U R T E SY O F K R I S TA O L S O N (G R O U P ) ; T I M K E M P L E /C O U R T E S Y O F T H E N O R T H FAC E (O L S O N R U N N I N G )

unseemly jiggles. I hoped meditating would help me muzzle those critical voices.

So one Saturday morning a few months back, I found myself sitting cross-legged on the grass with 20 other runners, a mix of ages and abilities, all of whom were hoping Olson’s coaching would help them derive greater enjoyment from running. Over the course of the retreat we would go on several group trail runs, each one preceded by a seated 10-minute meditation session. Olson recommends practising meditation when you aren’t running, in order to build a base of mental fitness that you can tap into during workouts (when you may be too tired, discouraged, or distracted to try something new, like quieting your mind). As I sat, I took stock of my mental state and worked on suspending judgment (see ‘Try It’, far right). “Swirling thoughts are okay,” Olson says. “Just wait for them to clear.”

Meditation, I learned, is the practice of observing without reacting. Applying that mind-set to running produces a host of benefits (see ‘Sit Down for This’, right). When my calf tightened up during one run, I checked my customary worry and shifted into non-alarmist assessment: turns out, I was able to adapt my pace until my cranky muscle recovered. I didn’t have a competitor to catch or a race to win, but maintaining my positivity felt like a huge victory.

Instead of feeling defeated, I felt acceptance – and happiness.

Here’s what you can learn from my ex­perience.

Try It

A CALMING EFFECT

Olson’s mindful solutions to common runner anxieties

THE PROBLEM

THE SOLUTION

PRE-RACE JITTERS

“Closing your eyes, connecting with your breath, and following it up and down your chest can ease the butterflies,” Olson says.

“Before a race I also set intentions to have fun playing in the mountains; to accept each moment however it plays out; and to be grateful for my body, mind, and loved ones cheering me on.”

MID-RUN MUSCLE CRAMP

YOU FEEL BEATEN

“I take a breath and allow my body to be at ease, relaxing my muscles and mind,” Olson says. “I scan my body. I check my posture, ask myself how much I’ve eaten and drunk, and problemsolve. If I need to stop and stretch, I accept whatever emotions arise and try to just witness what I’m feeling rather than react negatively.”

“I use mantras a lot, which can be a single phrase such as ‘Just breathe,’ ‘I am resilient,’ or ‘I am a mountain,’” Olson says.

“Sometimes I say my sons’ names. At our retreat, I heard someone whispering ‘Just one more mindful step’ as he climbed up a steep ascent on tired legs.”

Olson (left) won Western States in 2012 and 2013. His 14:46.44 finish is still the course record.

MOTHER NATURE RAINS ON YOUR PB

“Problems are inevitable, so your reactions are the key,” Olson says.

“Look at the situation with a curious mind.

Often, you can find something positive. Still, it’s okay to be frustrated and to let those emotions ebb and flow. Try to be grateful that you are capable of running, living, laughing, and suffering.”

1 / Sit with eyes closed.

A spot with minimal distractions is ideal, but you don’t need a monastery: the point is to practise tuning out intrusions.

2 / Focus on your breath.

Take several slow inhalations and exhale completely.

3 / Quiet your brain.

“Imagine your mind as a clear, calm blue sky,” Olson says. Sometimes a storm of clouds obscures that blue sky, but it’s always there. Ride your breath into that lessturbulent space.

4 / Do a body scan.

Take stock: how are you feeling? Where do you feel clenched? Where do you feel light? Don’t try to change anything, just observe.

5 / Suspend judgment.

“It’s okay if you’re having a stressful day,” Olson says. Try to notice how you’re feeling without becoming discouraged.

Whenever your mind wanders, bring it back to your breath – again and again.

6 / Build endurance.

Start with five min­ utes; work up to 20 or 30. “Meditation is exercise for your brain,” Olson says. “The more you do it, the easier it becomes.”

MAY 2016 RUNNER’S WORLD 51

BECOME A FASTER, STRONGER RUNNER WITH THE REVOLUTIONARY 3-RUN-A-WEEK TRAINING PROGRAMME! This new edition of Run Less, Run Faster continues to promise the same tantalising results: readers can get stronger, faster, and better by training less. The quality-overquantity approach optimises training time and yields better performance — results runners will love, no matter what distance they’re racing.

FOR ONLY

R140 EXCLUDING POSTAGE

Go to FitShop.co.za and click on Runner’s World

TREADS FOR TRAILS

WONDERING WHICH TRAIL SHOES TO BUY THIS WINTER? WHETHER YOU’RE AFTER MINIMALISM OR MAXIMUM TREAD, SHOES SO LIGHT THEY BARELY TIP THE SCALES OR A HEAVYWEIGHT CHAMP, WE’VE GOT YOU COVERED.

BY RYAN SCOTT PHOTOGRAPHS BY JAMES GARAGHTY MAY 2016 RUNNER’S WORLD 53

GEAR

Asics GEL-Fuji Trabuca 4 R1 700

Like the Asics Fuji in this review, they’re a bit heavy. But this is because they offer lots of protection and comfort – which is exactly what a large number of trail runners are looking for. DuoMax in the midfoot protects runners who over-pronate, and Twist Gel is responsible for absorbing the impact. A reverse-lug-pattern outsole is not a mistake; it gives you better traction.

331g HC 67 HEEL CUSHIONING FC 68 FIRM F 16

SOFT

FOREFOOT CUSHIONING FIRM

SOFT FLEXIBILITY

LESS

MORE

New Balance Leadville v3 R2 200

The course of the Leadville Trail 100 Run (in the US) includes 5 537 metres of elevation gain. To take the weight off all that climbing, New Balance has produced the lightest mountainous-terrain-worthy model in this guide. But it still features a full-length Vibram rubber outsole, a layer of resilient N2 foam under the forefoot, and a durable upper – which is now made of ripstop nylon and features a thicker, rubberised toe cap.

300g

HEEL CUSHIONING FIRM

SOFT FOREFOOT CUSHIONING

FIRM

SOFT FLEXIBILITY

LESS

54

RUNNER’S WORLD MAY 2016

MORE

ALTRA SUPERIOR 2.0 R1 999

The Superior 2.0 is low-profile and flexible, and moulds to your foot – both on top and underneath – like a moccasin, allowing you to glide lightly over the trail.

It also has excellent cushioning, which protects your feet from feeling beaten up.

Altra added three millimetres of foam to the midsole and gave this version a more aggressive tread. They also reduced the weight by more than 30 grams – by HEEL CUSHIONING using lighter foam, and putting fewer FIRM SOFT overlays on the upper – and yet it’s lost FOREFOOT CUSHIONING none of its flexibility. This malleability, FIRM SOFT combined with the wide forefoot and low heel, keeps your footing stable FLEXIBILITY despite the soft feel underfoot.

LESS MORE 258g

ASICS GEL FUJI ATTACK 5 R1 600 Brooks Pure Grit 4 R2 099

The PureGrit 3 won our Editor’s Choice last year. The new edition has retained its testerpleasing, lightweight, close-to-the-ground ride.

It’s also lost none of its ruggedness; there’s a plastic plate between the midsole and outsole under the forefoot, which provides protection and propulsion, and the full outsole is covered in tight, hexagonal rubber lugs. The upper has been made more flexible with printed hex patterns over an open mesh, which relies on a plastic midfoot saddle, and a wide elastic band around the arch, to lock the foot in. “The fit is snug and durable, but still allows my feet to breathe,” says Colin Mouton.

275g HC 32 FC 24 FIRM F 73

The FujiAttack 5 is a rugged crossover shoe that can handle roads, paths, or technical singletracks. A new upper, incorporating Discrete Eyestay Lacing technology, is designed to adapt to foot movement.

The entire outsole is made of Asics’ HEEL CUSHIONING durable, high-abrasion rubber, and FIRM SOFT features a variety of lugs for traction FOREFOOT CUSHIONING on any surface. The shoe runs like a FIRM SOFT traditional lightweight trainer, with FLEXIBILITY a 10-milimetre drop, a rigid midfoot LESS MORE bridge, and a firm, responsive forefoot.

329g

HEEL CUSHIONING SOFT FOREFOOT CUSHIONING

FIRM

SOFT FLEXIBILITY

LESS

MORE

adidas adiStar Raven Boost R1 899

The soft cushioning of the Boost makes the shoe feel light – which is misleading, because this is actually the heaviest shoe in our review.

The Boost foam itself is super-lightweight, and cushioned enough to take you over any terrain, with all the protection you could ask for. The speed-lacing system offers a secure, quick lockdown of the midfoot – a feature Salomon wearers will be accustomed to. “For the first time in an adidas shoe, I felt a roomy toe-box gave me the responsiveness I look for in this part of the shoe,” says Dave Milford of Highlands North.

340g HC 54 HEEL CUSHIONING FIRM

SOFT FOREFOOT CUSHIONING

FIRM

SOFT FLEXIBILITY

LESS

MORE

MAY 2016 RUNNER’S WORLD 55

GEAR SAUCONY PEREGRINE 6 R2 000

The North Face Ultra Endurance R2 149

The Ultra Endurance is aimed at runners looking for a simple, versatile, cool-looking shoe. The upper has a slipper-like feel; the fit is narrow and hugs the foot.

The base is wide, neutral and low, featuring a single-density midsole and shallow lugs. Testers deemed it ill-suited for technical trails, but lauded its transition from road to off-road.

313g

The remodelled Peregrine impressed wear-testers and shone in the lab, having improved in every aspect. An infusion of Saucony’s bouncy Everun foam and a softer outsole has increased the cushioning, particularly in the forefoot. The new sole – made of sticky rubber, with deep, multidirectional, angled lugs – won universal praise for its traction on all surfaces. Testers rated the fit better than previous versions, because of noticeable improvement around the heel and HEEL CUSHIONING ankle. What’s the same? A nylon FIRM SOFT fibre rock plate continues to provide FOREFOOT CUSHIONING excellent push-through protection, FIRM SOFT without hindering flexibility. The shoe FLEXIBILITY remains light, low, and fast, yet wide LESS MORE and supportive enough for stability.

278g

HEEL CUSHIONING FIRM

SOFT FOREFOOT CUSHIONING

FIRM

SOFT FLEXIBILITY

LESS

MORE

Salomon Wings Pro 2 R2 699

To help you tackle tough terrain, the ‘wings’ on the Pro 2 are outriggers on a plastic chassis under the heel, providing side-toside stability. Combined with sharp-edged outsole lugs, a robust rock plate, and upper overlays that secure the midfoot, these shoes excel on fast, technical descents – though some testers experienced difficulty with toohigh padding.

340g

TESTER’S TAKE HEEL CUSHIONING FIRM

SOFT FOREFOOT CUSHIONING

FIRM

SOFT FLEXIBILITY

LESS

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RUNNER’S WORLD MAY 2016

MORE

NAME: Mark Pistorious AGE: 36 HEIGHT: 1.9m WEIGHT: 99kg KM PER WEEK: 48 YEARS RUNNING: 8 HOME: Rosebank, Jhb OCCUPATION: AV

Technician

“The Peregrine is very comfortable.

The shoe felt like an extension of my foot, with minimal foot sliding.

It provided good cushioning, even over heavily rocked areas; I didn’t feel anything piercing through the sole. And I didn’t experience any slipping or sliding, even on turns and loose gravel.”

TREAD Shoes that look good on the shelf aren’t always the smartest option for South African trails. In the UK and Europe, for example, those who participate in fell running find themselves tackling mountains in all conditions, which often include boggy marshes and a lot of mud. Their tread needs to be aggressive, and specific to those conditions. This is why treads based on large lugs, with generous spaces between each knob, have been developed: they drop any mud that would get caught up in the tread if it were finer.

There is very little running in South Africa that necessitates such aggressive tread, even though retailers sell a lot of these shoes. The rugged design of the shoe might look good; however, the likelihood of hotspots under the foot, and pressure building up inside the shoe, increases when terrain becomes harder, and is dominated by rocks and roots.

Look out for any tread that has a gap of more than three to four millimetres between lugs, and/or dominates the outsole. The bottom line: heavy tread is fine for fashion, but not so good on our local trails.

Extra reflective visibility, for training in the dark.

Built-in gaiters: a first.

adidas adiZero XT Boost R1 699

When testers saw the unique upper, their initial thoughts were that this shoe would feel awkward to run in; ease of use came as a pleasant surprise. The extra ankle protection acts as a built-in gaiter, and not as biomechanical support for the ankles.

The rest of the upper is breathable, but not really suited to getting wet; whereas the continental lugs are on the large side, and – together with the extra collar – ready for muddy conditions. Boost foam in the forefoot provides that extra cushioning adidas is famous for.

260g

Puma Faas 300 TR V3 R1 599

Those with narrow feet who are looking for a fast trail shoe will find what they’re looking for in the Faas 300. A simple, lightweight upper, with extra-strength lace loops at the toe-end of the Everfit lace system, provides a firm lock-down.

A close-to-the-foot feel delivers a tactile touch, which is ideal for fast running on uneven surfaces. Multi-directional lugs offer the grip you need for speed and running at night. The 360-degree NIGHT CAT CAMO helps you to stay visible on the trail, by reflecting headlamps and car lighting. Testers praised the shoe’s responsiveness, flexibility, protection, light weight and breathability.

288g

HEEL CUSHIONING FIRM

HEEL CUSHIONING SOFT

FIRM

FOREFOOT CUSHIONING FIRM

SOFT

FIRM

FLEXIBILITY LESS

SOFT FOREFOOT CUSHIONING SOFT FLEXIBILITY

MORE

LESS

MORE

MAY 2016 RUNNER’S WORLD 57

GEAR Pure minimalism, for extra tactile feel.

Vivobarefoot Primus R1 998

The only true minimalist shoe, designed for those who intend to run with as little support and cushioning as possible. A punctureresistant sole is fully flexible; testers could touch heel-to-toe by bending the shoe in half, which illustrates its lack of rigidity. The upper is made from breathable mesh and includes a reinforced toecap for protection.

As with all Vivobarefoot models, this new shoe is broader in the forefoot than most traditional running shoes.

200g

HEEL CUSHIONING FIRM

SOFT FOREFOOT CUSHIONING

FIRM

SOFT

SALOMON SENSE PRO 2 R2 499

A light and nimble shoe that offers enough cushioning and longevity to keep it out of the minimalist category, and is suitable for everyday use. ProFeel Film has been added to the midsole for added protection, and makes for a slightly stiffer ride then the original model – something many users were looking for. Another addition HEEL CUSHIONING that aids protection and durability is the FIRM SOFT improved toecap. Three wedges have FOREFOOT CUSHIONING been taken from the forefoot tread, FIRM SOFT and two from the midfoot, to keep the weight down and help the shoe respond FLEXIBILITY well to all trail terrains.

LESS MORE 261g

FLEXIBILITY LESS

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RUNNER’S WORLD MAY 2016

MORE

FOR A FULL LIST OF STOCKISTS, VISIT RUNNERSWORLD.CO.ZA/STOCKISTS.

GEAR

HOW DOES AN ELITE MARATHONER’S INSOLE FALL OUT? Kenyan athlete Eliud Kipchoge won the 2015 Berlin Marathon, but the insoles falling out of both of his shoes for most of the race stole the headlines. It seems his sponsor, Nike, will have to go back to the drawing board on the racing flats he was testing.

“Eliud was testing a prototype racing flat which we’ve been working on together for several months,” a Nike spokesperson wrote in Runner’s World. “As with any prototype, elements can sometimes go wrong. On this occasion, the sock liner didn’t work. As in all innovation, we will learn quickly from mistakes.”

Most running shoes have a loose insole, called a sock liner, which can be lifted out and replaced by a custom footbed or an orthotic. These moulded pieces of foam stay in place by wedging them into the shoe with the edges pushing against the sides of the upper. Racing flats usually have thinner, flatter inserts

UPSTANDING Standing desks are ideal for runners who want to avoid the effects of long hours of sitting.

RUNNING TO STAND STILL

The Varidesk takes some getting used to – but it beats sitting.

THE LATEST RESEARCH shows that

sitting is the new smoking.

Never before have so many sat for so long. Long office hours, screen addiction and a lack of education have turned the primal act of sitting into the biggest threat to our health since tobacco and sugar.

On average, office workers spend up to 40 hours a week sitting, which leads to weight gain, and – more importantly, for runners – a body that’s locked into an unnatural sitting position, making muscles tight and unresponsive. The idea behind

“Kipchoge’s speed and stride could be key...”

Prices start from R7 400.

Visit varidesk.co.za

the standing desk is that it gives you the ability to change your position during the day, to stretch out your body more naturally, and to burn more kilojoules.

In the US, standing desks have been around for years; but when we received a standing desk to test in our office for over a month, there were some strange sideways glances coming from other departments.

The great advantage of the Varidesk is the ease with which you can move it up and down. Just grip the handles

on either side of the structure, and you can raise the platform in seconds – and lower it seamlessly, too.

The instructions encourage you to start slowly: short standing stints of 20 minutes, rather than standing all day from day one.

The Varidesk is a stable, high-quality platform, though not a cheap one. But if you’re an office worker who doesn’t get away from your desk often during the day, then this could well be the best investment you could make for your health. - Mike Finch

that are often glued down.

Kipchoge’s speed and stride could be key to explaining the mishap. He is an Olympic and world championships medallist on the track, known for powerful forefoot-striking and paw-back motion. Each stride pushes back and generates significant heat, which may be the reason the sock liners didn’t hold up to the force of his strike.

How they got out of the shoe is up for speculation. But it is a good reminder to heed the oft-told advice: don’t try anything new on race day. Test your shoes well, at a pace you plan to hold for up to 42.2 kilometres, before you lace them up at the starting line.

– JONATHAN BEVERLY

MAY 2016 RUNNER’S WORLD 59

(Mostly)

You Run. You Eat Right.

(Plen ty)

Hillwork builds a foundation of fitness that helps you burn more kilojoules and slim down.

I L L U S T R AT I O N B Y N A M E G O E S H E R E

60 RUNNER’S WORLD MAY 2016

O P P O S I T E PAG E : S T Y L I N G B Y A R GY KO U T S OT H A N A S I S ; S I T T I N G S S T Y L I S T B R I E N N E N E U M A N ; H A I R & M A K E U P J E S S I PAG E L D I A Z F O R CA M E R A R E A DY CO S M E T I C S ; C LOT H I N G : A S I C S TO P, O L D N AV Y T I G H T S ; S AU C O N Y S H O E S ; I R O N M A N WATC H

(the Heck)

Why Can’t You Lose Weight?

It’s not as simple as eating less and running more. You have to eat better and exercise more efficiently.

Here’s a practical guide to dropping those stubborn 5 or 10 kilos for good.

By Jennifer van Allen and registered dietician Pamela Nisevich Bede.

Fitness photographs by Larsen & Talbert / Food photographs by Danny Kim

MAY 2016 RUNNER’S WORLD 61

IT’S OFTEN SAID that weight loss

62

RUNNER’S WORLD MAY 2016

If you’re snacking to relieve stress or boredom, go outside instead.

Even 10 minutes will make you feel better.

PART 1

E AT SM A RT E R

START WITH CARBS Without carbs in your diet, you have no fuel or glycogen stores in your muscles. And without any fuel in the tank, it’s going to be difficult to get through a run, not to mention maximise your kilojoule burn. Carbs are simply the easiest form of kilojoules for your body to convert to energy.

That said, many runners fail to reach their weight-loss goals because

they consume more carbs than their level of running demands. While there’s nothing wrong with a plate of pasta the night before a long run (note ‘long’) or a bagel after a long, hard workout (note ‘hard’), when you’re trying to lose weight, there’s no need for these foods every day, even if you run every day. They cost you too many kilojoules without providing enough essential nutrients.

Because when it comes to carbs, quality counts.

Healthy carbs – fruits, vegetables, a nd whole grains – contain fibre, antioxidants, and a host of essent ia l v it a m i n s t hat prov ide t he f uel you need to r u n well and take your fitness to the next level, and vital m inera ls t hat protect you from chronic disease.

As a runner, you should get 55 to 65 per cent of your daily kilojoules from high-quality carbs.

Compare, for instance, the bagel and banana.

C LOT H I N G : S AU CO N Y S H I R T, N E W BA L A N C E S H O R T S , AS I C S S H O E S ; T I M E X WATC H

is a simple matter of eating less and running more. But anyone who has tried that knows it’s hard to balance fuelling for a run with trying to burn off kilojoules you’ve already consumed. That’s why runners from all parts of the pack struggle to juggle their exercise and weight-loss goals.

If, despite your best intentions, you haven’t lost weight with running (or worse, you’ve gained weight), the first step is to take a close look at what (and how much) you’re eating – and why. Have your portions grown too large?

Have you slipped into the habit of taking second helpings? Are you continuing to indulge in post-longrun ice cream even when you’re not (be honest) running long?

Keep a food diary or use an app to track your kilojoule intake for a week. The answer to how many kilojoules you need simply to maintain your weight is complex, and your age, gender, and fitness level factor in, but your food log will help you get a handle on how many kilojoules you typically consume. After that, the maths for weight loss is pretty straightforward. To lose 0.5kg of body fat per week, you need to create a kilojoule deficit of roughly 14 650 kilojoules in that time. So if you want to lose weight, you need to subtract more than 2 000 kilojoules a day from the total number of kilojoules you typically consume. If you want to take your weight loss slower, subtract 1 000kJ per day.

But since you’re a runner, you have to think of food as fuel you need to sustain an even pace, finish feeling strong, and bounce back quickly from workouts – all while trying to shrink your waistline.

That’s why it’s so important you get the right balance of highquality carbs, heart-healthy fats, and power-packed protein. In these pages, Part 1 tells you what to eat and how to get (a little less of) it to meet your goals. Part 2 explains how to burn more kilojoules with your workouts. Smart food choices and training strategies can help you drop those stubborn last kilos – for good.

DON’T FEAR FAT

Eat lean protein (like pork loin) at every meal to fuel your muscles and quell your appetite.

Many runners striving to lose weight think they have to give up oils, nuts, and avocados. Wrong.

Dietary fat helps the body absorb fat-soluble nutrients that you need in order to log a peak performance, including vitamins D and K, vital for bone health, and vitamin E, which helps keep the body from breaking down. Omega-3 fatty acids –the kind found in salmon, walnuts, and ground flaxseed – fight inf lammation and soothe aches and pains. Polyunsaturated fats – abundant in avocados, nuts, seeds, and olive oil – have antiinflammatory properties, so they may help repair the microscopic muscle tears and bone breakdown that happen after a hard workout.

K E I T H L E I G H TO N /A L A M Y ( WA L N U T S ) ; H E L E N S E S S I O N S /A L A M Y (OAT M E A L ) ; G E T T Y I M AG E S ( S T R AW B E R RY )

F O O D S T Y L I N G B Y C H R I S L A N I E R ; P R O P S T Y L I N G B Y W E N DY S C H E L A H ; P H OTO G R A P H S BY M I TC H M A N D E L ( AVO CA D O, A L M O N D S );

10 GOOD FAT SOURCES FOR RUNNERS

HIGH-OCTANE FUEL A mini bagel has 755 kilojoules, 36 grams of carbs, 6 grams of sugar, and 7 grams of protein. A banana has 440 kilojoules with 27 grams of carbs, 14 grams of sugar, and 1.3 grams of protein, plus nutrients like vitamin B6 (which helps build cells), magnesium (which assists in muscle contractions), and potassium (helps p r e v e n t c r a m p s).

A ll of t hose specia l powers for 315 fewer kilojoules. Banana wins!

Each serving contains about 25 grams of quality carbs.

• Grains (2 slices wholewheat bread, or 1 cup oats, or ½ cup rice) • Dairy products (2 cups low-fat or fat-free milk, or one 120g fruit-flavoured yoghurt) • Beans and starchy vegetables (½ cup black beans, or 1 cup green peas, or 1 medium potato) • Sports drinks, bars, and gels (1 energy bar, or 2 cups sports drink, or 1 carbohydrate gel) • Mixed dishes (¾ cup tomato soup, or 1 slice thin-crust pizza, or 1 small vegetarian wrap) • Fruits (1 medium apple or 2 cups fresh strawberries)

• Walnuts / 18.5g in every 30g (14 halves) Rare plant source of omega-3s • Peanut butter / 16g in 2 Tbsp Great source of unsaturated fats, fibre, and protein • Canola oil / 14g in every 1 Tbsp High in the omega-3 fatty acid ALA, which reduces inflammation • Olive oil / 14g in every 1 Tbsp Has been linked to reduced risk of heart disease as well as improved blood pressure • Almonds / 14g in every 28g (23 nuts) Good source of monounsaturated fats and vitamin E, which aids circulation • Flaxseed Oil / 14g in 1 Tbsp Flaxseeds must be ground to release nutrients. Cold-pressed oil contains more heart-healthy fats • Pistachios / 13g in every 28g (49 nuts) Contains vitamin E, fibre, and lutein and zeaxanthin – nutrients for eye health • Salmon / 6g in every 85g cooked Contains heart-healthy omega-3 fatty acids; tinned variety contains extra calcium (from bones) • Avocado / 5g in 1/5 medium Excellent source of monounsaturated fats, which lowers levels of ‘bad’ LDL cholesterol • Wheat germ / 1.5g in 2 Tbsp Contains essential B vitamins and zinc, which boosts immunity

MAY 2016 RUNNER’S WORLD 63

THE TRUTH ABOUT PROTEIN POWER

64 RUNNER’S WORLD MAY 2016

If Your Goal Is 8 400kJ A Day BREAKFAST

• ½ cup oats with 250ml fat-free milk • 1 medium apple • 250ml green tea with lemon • water MORNING SNACK

• ¼ cup hummus • ½ whole-grain pita, toasted • 1 cup baby carrots •w ater LUNCH

• 2 slices wholewheat bread and 60g sliced chicken • 1 cup chopped lettuce topped with 2 tablespoons low-fat vinaigrette • 1 cup fat-free Greek yoghurt • water

Eggs are a good source of protein for (ovo)vegetarian runners, and contain only 1.5g of saturated fat.

AFTERNOON SNACK

• 1¼ cups high-fibre, high-protein cereal • 1 banana • 250ml fat-free milk • 250ml green tea with lemon DINNER

•85g baked salmon • 1 cup brown rice • 1 cup steamed broccoli •w ater EVENING SNACK

• 30g cheddar cheese • 6 wholewheat crackers • ½ cup sliced cucumber APPROXIMATE DAILY INTAKE

Kilojoules: 8 326 Total fat: 44g Sat. fat: 26g Trans fat: 0g Carbs: 292g Protein: 108g Fibre: 46g

12 LEAN WAYS TO GET PROTEIN • Chicken Breast / 25g in every 85g boneless, skinless white meat Contains selenium, which protects muscles from free-radical damage • Lean beef / 24g in every 85g 90% lean Contains iron and zinc to boost immunity • Pork / 22g in every 85g Provides iron, thiamin, riboflavin, and B vitamins • Turkey breast / 22g in every 85g boneless, skinless white meat Offers 50% of daily niacin and B12 needs • Salmon / 22g in 85g

Good fats plus vitamin B12 • Tofu / 20g in 1/2 cup Vegetarian protein plus calcium • Lentils / 18g in 1 cup High in iron and fibre • Greek yoghurt / 12-17g in every 150g Packs protein, calcium, and vitamin D • Black beans / 15g in every 1 cup Contains folate, a B vitamin good for circulation • Chickpeas / 12-15g in 1 cup Provides manganese, important for bone health • Kidney beans / 13g in 1 cup Rich in iron and fibre • Egg / 6g in 1 large Rich in choline, vital for brain health

P H OTO G R A P H S B Y D O L L A R P H OTO C LU B ( T U R K E Y ); J E E H Y U N /A L A M Y ( TO F U ); M I TC H M A N D E L ( B E A N S )

Yes, protein is important for weight loss. And as a runner, you need more than what’s recommended for sedentary people. That’s because as you log kilometres, you’ll need to replace the protein you break down during intense and long workouts in order to build lean muscle tissue.

Scientists have long known t hat protei n bu i ld s lea n muscle mass and provides a feeling of f ullness t hat can aid in weight loss. In a study in the September 2013 issue of the FASEB Journal, people who ate twice the Recommended Daily Value for protein while cutting kilojoules and exercising lost more fat and kept more lean muscle than those who stuck with the RDV. An April 2014 study showed that eating a high-protein breakfast (with 35 grams of protein) curbed appetites later in the day and reduced cravings for highfat, high-suga r snacks in the evening; it also helped stabilise levels of blood sugar and insulin, thereby reducing risk of diabetes.

In the 30 minutes following a hard speed session or long run, the body is particularly receptive to protein and carbs to repair muscle tissue and restock glycogen stores. That’s why experts recommend that runners have a snack with a 2:1 ratio of carbs to protein in the 30 to 60 minutes following a hard workout such as a long run or a speed session.

Most runners should aim for 0.55 to 0.9 grams of protein per 0.5kg of body weight per day to recover from workouts and continue to build fitness.

If you’re log g i ng more kilometres, are over age 40, or are incorporating lots of strength-training into your routine, you probably need the higher range.

C LOT H I N G : V I M M I A AC T I V E TO P ; N I K E S H O R T S ; N E W BA L A N C E S H O E S ; T I M E X WATC H

PART 2

T R A I N SM A RT E R

FEEL THE AFTERBURN When you first start running, if you increase your mileage and speed adequately and give your body enough opportunity to recover, you’ll see how amazing the body is at adapting to new stresses and getting stronger and slimming down. In general, that’s a good thing. It helps you achieve paces and distances that at one point you wouldn’t have thought possible. What’s more, running no longer induces the pounding heart, heavy breathing, and intense sweating it once did. And that feels like a huge victory!

Which it is!

But adaptation does have a dark side for anyone who wants to lose weight. Once your body becomes more efficient at a certain distance or pace, your kilojoule burn starts to stall, and even decline. “If all you do is run the same distance and terrain at the same effort day after day, you will adapt to that,” says exercise physiologist and coach Janet Hamilton, founder of runningstrong.com.

The key to keep building your fitness – and keep losing weight – is to add intensity to your running routine. Research has proven that when you ratchet up the effort, you torch more kilojoules on the road and after you’ve finished working

What does that mean? It’s going to be different for everyone, but it generally means working out at 70 per cent of your max heart rate – that is, hard enough to break a sweat, a little Strengthtraining moves slower than your like single-leg marathon pace, but a toe touches help little faster than your boost metabolism.

Find a routine at everyday easy-run runnersworld. pace. And by cranking co.za/jumptoit. up the intensity, you’re not only revving up your afterburn, you’re also stimulating development of more fast-twitch muscle fibres – the same muscle fibres that tend to atrophy with age and a sedentary lifestyle, says Hamilton: “The more muscle fibres you have, the more kilojoules you can burn, even at rest.”

Ramping up the intensity of your workouts, however, doesn’t mean you should run as fast as possible every single day. The out: a study in the October cardiovascular system 2013 issue of Physiology adapts to new stresses Reports showed that runners much faster than the who added high-speed muscles, bones, and joints interval work not only boosted do. It’s important to balance their kilojoule burn during tougher workouts with their runs, but also boosted rest days and easy running, their resting metabolic rate – so that your body has a the rate at which they burned chance to adapt and get kilojoules while going about stronger. It’s also important daily activities like walking, to have a variety of moreworking, and cooking. intense workouts to build Running burns roughly full-body fitness. By mixing 250 kilojoules per kilometre up the type of workouts (lighter people burn fewer you do, you’re stimulating kilojoules). But studies have different parts of your shown that exercising for physiology. Use the other 45 minutes at a vigorous days to recover with rest or intensity raises your kilojoule low-impact cross-training burn for 14 hours after you (such as cycling, yoga, or stop working out. The key strength-training), and to getting this afterburn you’ll build full-body fitness. is working out vigorously.

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WORKOUTS FOR WEIGHT LOSS Each week, do at least two of the following workouts, designed by Hamilton. On the other days, rest, cross-train, or run easy. Don’t do any of these workouts back-to-back; that could lead to injury.

TEMPO RUN WHAT IT IS Sustaining a faster-thanusual pace without breaking into an all-out sprint WHY IT MATTERS Tempo work improves efficiency so you can run faster over a longer distance with less effort.

WHAT TO DO Warm up with 1 easy kilometre, and gradually speed up to your 10-K pace for 1km.

Recover with 3 easy minutes, and repeat 2 more times, then cool down with 1 easy kilometre.

HOW IT FEELS You should feel like you stepped just outside your comfort zone.

KEEP IT HONEST Every 2 or 3 weeks, lengthen the tempo segment.

When you do speedwork sessions, you continue to burn kilojoules after your workout.

Cool!

HILLWORK WHAT IT IS Any run with ascents WHY IT MATTERS Hills build leg and

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SPEEDWORK Sessions where you’re alternating between bouts of very hard running (at 95 per cent of your maximum effort) and easy recovery. Typically these are done at your 5-K pace.

WHY IT MATTERS Improves aerobic capacity and helps you turn your legs over faster.

WHAT TO DO Warm up with 10 minutes of walking and easy running. Then alternate between running at your 10-K pace for 400 metres and recovering with an easy 400 metres.

HOW IT FEELS During the bouts of hard work, it should feel tough to say more than one WHAT IT IS

or two words at a time. If you can recite the question “Am I running fast enough?” without gasping for air, you’re not. The goal is to have enough recovery to be able to do the next speed interval correctly. “Focus on matching your target pace, not beating it,” says Hamilton.

KEEP IT HONEST Start with 2 x 400-metre repeats, then move up to 4 to 6 x 400-metre repeats, alternating that with 400 metres of easy running to recover. Once you’re comfortable, start cutting the recovery intervals to 200 metres. If you want to mix things up, keep the recovery intervals at 400 metres but lengthen the bouts of hard work to 600 to 800 metres.

Adapted from RUN TO LOSE: A Complete Guide to Weight Loss for Runners, by Jennifer van Allen and registered dietician Pamela Nisevich Bede, (R265, takealot. com).

C LOT H I N G : N E W BA L A N C E TO P ; S AU C O N Y S H O R T S ; M I Z U N O S H O E S

lung strength.

WHAT TO DO Once a week, incorporate into your run a variety of hills that take 30 to 60 seconds to climb. As you go uphill, stay relaxed. Keep your gaze straight ahead and your shoulders down, and envision your feet pushing up and off the leg and the road rising to meet you. On the way down, don’t let your feet slap the pavement and avoid leaning back and braking with your quads; that will put you at risk of injury.

HOW IT FEELS Try to maintain an even level of effort as you’re climbing up the hill and as you’re making your descent. Avoid charging; you don’t want to be spent at the top.

KEEP IT HONEST As you get fitter, add more challenging hills with a variety of grades and lengths.

10 Golden Rules of Weight-Loss Success 1. You are an experiment of one.

No-one else has to live your precise life, with your specific challenges, biochemistry, anatomy, injury history, calendar, boss, or family.

2. When something works, excuse-proof it.

Running and weight-watching are tough; make the habits that work for you as easy as possible to practise. Keep tempting foods out of the house, out of sight, and out of mind.

Capsaicin, a compound found in red chilli peppers, boosts metabolism and increases feelings of fullness and satisfaction.

3. When something stops working, stop working it.

Give any new strategy at least a week before you call it quits. If you’re not seeing results from the strength-training routine you’ve been doing for two months, try something else.

4. Take good notes.

Record every run. Same goes with kilojoulecounting. A 2008 study in the American Journal of Preventive Medicine found that among 1 700 overweight runners, those who kept a food diary more than five days a week lost almost twice as much as those who didn’t.

5. Take a time-out.

Scientists have shown it can take less than two minutes for a craving to disappear from your consciousness. If you’re lusting after chips, tell yourself you can have them in two minutes, then walk around the block. Chances are, the chip desire will pass.

6. Test your hunger with an apple.

Are you truly hungry? If you are, an apple will satisfy you. If you’re craving something specific like chips, you’re probably looking for relief from something else, such as boredom.

LONG RUN Any run that’s longer than your typical run WHY IT MATTERS Long runs build your aerobic foundation, endurance, and mental toughness. When you push your body further or longer than you usually go, you produce more mitochondria (the powerhouses of the cells) and more capillaries (which bring blood to the heart), and you train your heart to pump blood more efficiently.

WHAT TO DO Start with a long run that’s about one-third of your total weekly mileage.

So if you typically run 25km a week, start with an 8km long run. If you’re targeting a half WHAT IT IS

marathon, you will ultimately want to be able to tackle an 18km long run to comfortably complete the race. If you have a time goal for the race, your longest runs should be slightly longer than the race distance, say 20 to 25km for a half marathon or 15km for a 10-K. HOW IT FEELS Get into a comfortable, conversational pace you can sustain and finish feeling strong. You should be able to chat, but if you can belt out your favourite tune, step it up.

KEEP IT HONEST Add 2 to 3km every 3 weeks. “It’s helpful to hold your long run steady for a couple of weeks before you progress – you should feel like you’ve ‘conquered’ the distance,” says Hamilton.

7. Get outside.

In a study published in the June 2014 issue of the Journal of Environmental Psychology, participants who spent time in a wooded, natural setting felt more restored and had better moods, more creativity and vitality, and lower levels of cortisol (the stress hormone) compared with those who spent time in an urban setting.

8. Reach out.

A study published in the May 2012 issue of Obesity found that in a programme where 34 per cent of participants lost at least five per cent of their body weight, a powerful factor was “social influence”; that is, close friends with similar goals who acted as a team, worked out together, and exchanged pep-talk emails.

9. Compromise, don’t sacrifice.

If your eating and exercise habits are making you feel deprived, lonely, and irritable, those strategies will not work. Change something.

10. Set up non-food rewards.

Make a list of five things unrelated to food, to celebrate your success. Get a massage. Make a date to see friends. Plan a trip.

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WORDS BY

LISA NEVITT, WITH SEAN TAIT PHOTOGRAPHS BY

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Nicholas Koenig, Chantel Nienaber, AJ Spieringshoek, Christel van den Heever, Graeme Green and Angelique Rabie.

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BODY TALK

I

If your body could talk, what would it say?

Perhaps it would thank you for looking after it – remember that time you hit the weights, and made it strong enough to avoid injury?

Or your body might remind you of the time its strong calves, stable core and determined mind helped you stick it out at a challenging race. These are the body parts that speak to real runners the loudest.

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(Opposite page) Chantel Nienaber.

(This page, clockwise from top) Christel van den Heever, Kathy van der Westhuizen, Travys Wilkins and Nicholas Koenig.

I am the mind... ...the legal performance-enhancing drug with no side effects. Without me, Christel van den Heever (marathon PB: 3:37) might never have silenced her inner critic.

I helped her overcome the pain barrier on long-distance runs. Travys Wilkins – who just made a silver medal at this year’s Two Oceans Half Marathon, in a time of 1:29.32 – might never have been reminded of the sadness he’d feel if he gave up. He would never have known the joy of achieving something great, remembering how hard he’d worked to get there.

“Knees hurt?” I once asked Comrades bronze medallist Shamiel Dramat. “That’s because your form has slipped. Raise your legs higher, shorten your stride; the pain

will go away.”

Kathy van der Westhuizen – a GP whose proudest achievement was getting back into half-marathon running after concentrating on motherhood – is as inspired by the small victories of the average runner as she is by the triumphs of the elites. No matter how good the 80-year-old runner who visits her surgery might look, I remind her that his knees are still 80 years old.

“But if he can do it, so can you,” I whisper, when undertraining and cramps threaten to sabotage her race.

I break Nicholas Koenig’s race down into smaller, achievable targets, so that even by the halfway mark, he’s already experienced a number of small successes. Even if he’s had a bad race, I stay positive, identify what went wrong, and set new goals. That’s how he achieved a Comrades PB of 8:34.

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I am the eyes... ...the windows to the soul, and the windows to the world. Without me, trail runner Chantel Nienaber couldn’t spot route markers and potential hazards; nor could she look up at mountain trails and know, with certainty, which one she must climb.

“Think of me as the glue that holds your key running muscles together...”

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(This page, clockwise from top) Chantel Nienaber, Jonathan Teppler and Angelique Rabie. (Opposite page) Angelique Rabie and Graeme Green.

I am the upper body... ...I provide Jonathan Teppler with the stability and balance he needs to maintain good posture – shoulders back, and a straight back – even when he feels tired.

Pull-ups have squared me, and back exercises have opened me up.

My strength drives him forwards during intense effort.

I am the heart... ...I pump oxygen-carrying blood to working muscles, and control the flow and tempo of the body. Without me, Graeme Green might never have found his passion for running. At his first ultra, the Kalahari Augrabies Extreme Marathon, he was far from city smog and noisy traffic, and learned to appreciate all that nature has to offer.

Green focused on his heartbeat to help him relax. He was one of only 35 or 40 participants to make it to the finish. I swelled with pride.

I am the core... ...think of me as the glue that holds your key running muscles together; a solid pillar that powers the gait cycle, that enables you to hold your posture and maintain a co-ordinated, efficient stride. If I became weak or fell out of alignment, Angelique Rabie would lose her stability, self-correction and sense of balance.

Over-rotation wastes energy; Chantel Nienaber’s regular 12-minute planks train me to help her resist it. When she encounters a tricky, technical descent on the trails, she simply pulls my navel in, activates me, and she’s able to move nimbly.

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I am the quads... ...I provide power in the toe-off phase of the cycle, and play an even bigger role in stability on landing. Nancy Ngcantsi (5-K PB: 19.33; 10-K PB: 40.22) strengthens me with long runs; sub-80-minute halfmarathoner Jacques du Plessis does the same with speedwork and hill repeats. And short sprints up steep hills on a mountain bike help marathoner Paige Botten.

I am a pulley, operated by Vibeke Moore’s mind. But I’m strong enough to overcome the things her mind once thought she couldn’t. I can run up hills, long after others have either been reduced to walking, or have stopped altogether. Moore’s father – an accomplished ultra marathoner, who passed away in a tragic road accident on her birthday – would’ve been proud of what we achieved at our first Two Oceans Ultra this year.

“I provide power in the toe-off phase of the cycle...”

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(Opposite page) Jacques du Plessis.

(This page, clockwise from left) Paige Botten, Nancy Ngcantsi, Vibeke Moore and Nicholas Koenig.

We are the glutes and hamstrings... ...we work in unison to provide the majority of the power in the toe-off phase, and ultimately determine how fast Christel van den Heever runs. She struggled in the past with weak knees and hips; but when she started strengthening us, we took away the strain.

To make us stronger, Nicholas Koenig does a combination of controlled strength exercises, such as Bulgarian split squats and walking lunges, as well as explosive, plyometric exercises – jumping squats and box jumps.

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(This page, clockwise from top) Brendon Davidson, Shamiel Dramat and AJ Spieringshoek.

(Opposite page) Eugene van der Merwe.

We are the ankles... ...the joints that get hit the hardest. To ensure we wouldn’t get injured on the Comrades hills, Shamiel Dramat did one-legged calf raises on an incline that matched the camber of the road. We also respond well to one-legged lunges and hopping exercises.

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We are the calves... ...we a re long a nd thin, so we demand less oxygen, and can activate more efficiently during aerobic activity. When AJ Spieringshoek was tired, we helped him to lift his knees and run with shorter strides. In 2013, he finished the Unogwaja Challenge (a 10-day bicycle ride, culminating in the Comrades – Ed). Brendon Davidson has achieved a half-marathon PB of 1:34.56, and has his sights on a sub-1:30 in 2016. He does jumping squats, hill training, s t a i r cl i mbi ng a nd b each running to give us a strong finishing kick.

The secret to strengthening us for Eugene van der Merwe’s nine Bill Rowan medals at the Comrades, he says, was to practise running lots of hills. He also recognises the importance of rest: if we start to hurt, he eases up.

“...if we start to hurt, he eases up.”

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EXHIBIT A

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(Un)usuAl Do the best athletes in the world run with perfect form? And if they don’t, how are they getting away with it?

The answers could shed new light on which aspects of ‘correct’ running technique will really make you faster.

By

a 12-kilometre, mass-participation race that starts in Milnerton, and follows the western coastline to the finish in the city centre of Cape Town.

The field of Olympians and World Champions was formidable. As a running technique coach, and online coach for

PHOTOGRAPH BY MARK SAMPSON

SEAN TAIT

the event, this presented me with an opportunity I couldn’t pass up – to study these great athletes, and learn more about what they do that makes them so great.

We live in the modern era, in which we feel the need to find the answers to everything that we see and do. Scientists studying human movement have covered tremendous ground in relation to how the human body operates. But if – hypothetically – we were able to summon all the communal knowledge that’s available, and install it into one person’s mind, not only would that person still fail to fully understand the human body; they would also be very confused, and a walking contradiction.

Nonetheless, in general, most sports scientists and running coaches around the world agree on several aspects of running technique. Those who see the importance of and prioritise technique have started to create ‘boxes’, in which they attempt to fit their athletes.

But do elite athletes fit into these boxes? And if they don’t – because they’re breaking the rules – how are they getting away with it? And how does this affect which aspects of correct running technique us conventional runners should focus on?

To answer these questions, I analysed video footage of 27 of the top 64 finishers at the Cape Town 12 ONERUN, and assessed four areas of running form.

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EXHIBIT B

Knee Angle To Foot Strike

The angle created between the vertical plane (the vertical line that runs down the centre of the body), and the line drawn from knee to heel on landing. Ideally, we look for this to be less than 4°.

Average angle of assessed athletes: 7.6° Athletes achieving position: 9/27 (33.3%) The position of the knee on impact is incredibly important, because the knee is our most important natural shock absorber.

How we use the knee has a direct effect on our efficiency and speed, and on our risk of incurring injury. If we land with the heel directly beneath the knee, our knee is in the ideal position to absorb shock. (To me, this angle is more important when coaching runners than the over-stride angle.)

Although the percentage of athletes landing in the ‘box’ appears somewhat low, three of them ended up on the podium in the men’s event. Coincidence? I don’t think so. Remember that at such a high level, the difference between winning and losing can often be determined by what seem to be the most insignificant factors.

There’s no doubt that from a physiological point of view, all the athletes assessed are extremely gifted human

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beings; but how much of a difference could an improvement in an area such as this make to these international stars?

Over-stride Angle

The angle created by the vertical plane, and a line drawn from hip to heel on landing.

Ideally, this should be less than 10°.

Average angle of assessed athletes: 20.7° Athletes achieving position: 1/27 (3.7%) Over-striding affects your efficiency and injury risk. The athlete over-striding and landing on a straight knee is at much higher risk of injury than the one landing on a bent knee. Nevertheless, over-striding slows down the body’s motion; because if the foot is out in front of the body, nothing can be done to propel the body forward.

In fact, two forces act directly against the body’s movement. Firstly, if we exert a force on the ground in front of us, the ground exerts a force on us, in the opposite direction to that in which we are moving – which isn’t good.

Second is the force of friction. Any time the foot is touching the ground, the force of friction is acting on it. The longer the foot is on the ground, the longer the force acts on it. When you land in front of your

body, you spend a longer period of time on the ground; hence, more frictional forces.

This is why cadence (the number of steps you take per minute. – Ed) is so important.

This aspect of form was poorly executed throughout the field – but the one athlete who got it right ended up on the podium.

This shows that even the greatest athletes in the world could be better, and that this is an area that requires much improvement across the elite field present at this event.

Forward Lean

The angle created by the vertical plane, and a line drawn from hip to shoulder. Ideally, we look for this to be between 5 and 10°.

Average angle of assessed athletes: 9.9° Athletes achieving position: 14/27 (51.9%) We want very minimal forward lean from the upper body, in relation to the hips. This doesn’t mean that we don’t want as much weight going forward as possible – and our trunk accounts for over 50% of our total body weight. It’s our objective, as runners, to try to get this weight, in its entirety, as far forward as possible, to create a feeling of effortless, controlled falling that will allow us to move forward faster, and with less effort.

PHOTOGRAPH BY MARK SAMPSON

Leaning forward with the upper body won’t achieve this, because the hips will go backwards, and you’ll lose the opportunity to get your heavy pelvic bone forward. In fact, the position of your hips will actually slow you down.

The goal is to get your hips forward, with your shoulders almost on top of the hips, but slightly forward. In essence, you’re driving the entire trunk forward. This is how you become a fast, effortless runner – it’s in your body position. For a runner, there’s nothing more important than hip position.

The elites really stepped up their game here. More than half the elite field assessed – and four out of the top five – fell within the ‘box’, and the average of all the assessed athletes fell within the requirement, too – if only just. This bodes well for these world-class athletes. Not only are they outrageously gifted, from a physiological point of view; but for the most part, these athletes are getting the most important technical aspect of running right. The rest have something that they can go and work on to become even better performers.

EXHIBIT C

Leg Extension

The angle created by the extended line of forward lean, and the line created from hip to toe-off (the point at which the toes of the back foot push off the ground). Ideally, we look for this to be in excess of 18°.

Average angle of assessed athletes: 9.9° Athletes achieving position: 9/27 (33.3%) In a nutshell, the more leg extension you can achieve, the better – to a degree.

Anyone who’s tried to build a rocket using a Coke bottle and dry ice will know that to achieve a maximum distance on trajectory, there is a sweet spot. Aim the rocket straight up, and it will land exactly where it took off, no matter how high it goes. Aim it horizontally, and it will slide across the ground briefly before coming to a grinding halt. But get the angle right, and it will cover half a football field.

The same principle applies to running; well, except that the human body is nothing like a Coke bottle, and it’s much more complicated to propel it forward.

Most of us, with inferior leg extension, bob up and down too much. But not too many of us have a problem with our trajectory being too horizontal. Why? The hips, of course. Remember that most of us bend from the waist, pushing the hips back, and the power on toe-off goes from foot to hip, and therefore it’s not going forwards.

Only nine of the 27 athletes achieved adequate leg extension. This isn’t a great result, but a field of amateur runners would see a percentage closer to 5% executing adequate leg extension. So for all of us, it’s a poorly performed skill.

It’s important to look at forward lean and leg extension together. The two combined can be grouped into one category – posture. Eight of the nine athletes that displayed sufficient leg extension met the requirement for forward lean, too. So we can say that eight out of the 27 athletes (roughly 30%) have really good posture.

This would actually be a high number, if we were analysing age-groupers. But we aren’t; these runners are elites, which makes them superhuman in our eyes.

We expect every one of them to execute perfect technique, but that’s not the case.

What this means – other than that they’re human, after all – is that 70% of the elite field could benefit from spending time on posture alone. For them, this should be good news.

Race Day

Learning perfect form happens in training; on race day, you need to take whatever skills you own to the event. If you don’t own them, you can’t use them. Think about it: you’re better off going to war with a knife you know how to use, than a gun you don’t.

So if, at an important race, you try to execute an aspect of running technique you haven’t honed, it’ll fatigue you more than it will benefit you, because you’re not comfortable with it. That’s why you should think about gathering weapons in training, and then taking those weapons you own to a race. You’ll run in the desired way without even thinking about it, because you know of no other way to run.

The video footage I analysed was taken on race day. It was a big race, with a big prize purse; and for that reason, I can guarantee you that these athletes were there to give it their all – they weren’t using it as a training session. So this environment needs to be noted, as well.

Bear in mind, this study was carried out across rolling race-day footage.

The athletes were analysed at different positions along the course – but more PHOTOGRAPH BY TOBIAS GINSBERG

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PHOTOGRAPHS BY TOBIAS GINSBERG

importantly, under varied levels of fatigue.

If we consider the time it took for them – Emmanuel Bett and Daniel Salel were home in 33.32 – this is a time-based effort more equivalent to a 5-K race for some of us.

This would require a 5-K race pace of 6.42. Does that sound like you? Or maybe you can hold a pace of 4.12 over that time, which means you’d cover a distance of 8km.

But consider if you were to race all out for that period of time. Would you be executing your best running form? No. Why? Because you’d be absolutely on the rivet; and in the last 10 minutes, you’d literally be hanging on for dear life. You wouldn’t give two hoots about your form at that stage.

The elites were racing. They were at war. They were hurting. They were doing not necessarily what they should’ve been, but what came naturally to them – and they were 100% right to do this.

Which is a lesson for us: in a race, never use what you don’t own.

The Takeout

To determine what conventional athletes can learn from this, from a technique point of view, we need to highlight the areas the elites are getting right – namely, posture.

Remember that eight of the nine athletes who executed good leg extension also had great forward lean. In order to propel themselves across the ground, and not just up into the air, they needed to have good position from hip to shoulder.

This is gold dust. This is something we can use. And to back up the importance of good forward lean, more than half the elite athletes assessed had a good angle of forward lean, even though many fell short

P H OTO G R A P H S B Y M A R K S A M P S O N ( T E C H N I Q U E T I P S )

1) Ensure that when your foot makes contact with the ground, the heel is directly beneath your knee, or further towards your centre of gravity.

on achieving leg extension.

It’s safe to say that overstriding is something we shouldn’t be doing; however, the angle of knee to heel is of far greater importance than that of hip to heel, because the knee is the first fulcrum that the force from the ground encounters.

One also has to consider just how

4) On race day, never try to do anything differently to what your body is comfortable with. It will come at an energy and muscular-fatigue cost.

2) Aim to achieve good leg extension, as this is the most crucial aspect of running with good posture. If you focus on this, there’s a good chance your forward lean will improve, too.

3) Drive the hips forwards, with minimal forward lean from the hips. More than half of the elites are running in this way.

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realistic it is to expect the general running community to land underneath their centre of gravity, when there are so many limiting factors in each individual’s makeup that affect this.

That being said, landing in front of our knee by more than 4°, in reference to the vertical plane, is certainly something we shouldn’t be doing. Nine out of 27 athletes we assessed landed correctly when they were in all-out racing mode. The other 18 athletes either land in this way in training, but let it slip under racing conditions, or don’t land in this way at all.

Either way, these athletes have work to do on their landing position.

We are left to ponder just how good these amazing athletes could be, if they were executing each aspect of running form to our liking. Not one athlete met all four criteria. So they have work to do; and we, as coaches and scientists, have potentially even more work to do, to refine what we know and keep scrutinising it.

We will never know everything about how the human body is most optimally intended to operate; but the onus is on us to take a further step.

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RACING

AHEAD

T h e b e s t r u n n i n g , m u l t i - s p o r t a n d a d ve n t u r e r a c e s t h is Ma y • C o m p il e d by C r a i g D u n c a n, r a c e e d i to r (r w r a c e e d i to r @ g m a il.c o m) significant role in our political history: during apartheid, athletes weren’t allowed to train on Council property unless they were white. To give everyone a chance to participate, Boksburg Athletic Club moved the event to Benoni, which at the time was under a liberal municipality.

ED’S CHOICE

GAUTENG SUNDAY 1 MAY

6 15 32 Colgate Road Race Boksburg City Stadium, corner of Jubilee and Dudley Smith Road, Boksburg South; 32km & 15km: 6:30am; 6km Fun Run/Walk: 7am; Kids 50m Star Dash: 10am Race Secretary 011 917 3721 (9am – 12pm, Monday - Friday) Affectionately known as ‘The Colgate’, this is the biggest mass-participation event in Boksburg. It also played a

D I S TA N C E I C O N S :

SUNDAY 15 MAY

SUNDAY 8 MAY

10

5 10 21.1

Adrienne Hersch Challenge Randburg Sports Complex, Republic Road, Randburg, Johannesburg; 21.1km & 10km: 7am; 5km Fun Run: 7:30am; Nappy Dash: 10am Sarah Crooks 010 007 3090 / 072 276 9635 randburgharriers.co.za

RAC The Sweat Shop/Asics 10km Old Parktonian Sports Club, 1 Garden Road, Randburg; 10km Run: 8am; 10km Walk (CGA league event): 8:10am Vreni Welch 011 442 8256 rac.co.za

SEARCH THE COMPLETE LIST OF RACES IN SOUTH AFRICA: RUNNERSWORLD. CO.ZA/RACE-CALENDAR

SATURDAY 14 MAY SATURDAY 7 MAY

5 10 21.1

Pick n Pay & The Grove Mall 10km Family Day Run/Walk The Grove Mall, Simon Vermooten Road, Equestria, Pretoria; 21.1km & 10km: 7am; 5km Fun Run: 7:15am Daan du Toit 082 572 4169 / Paul Kirby 082 200 4219

5 10 21.1

The Love Run Half & 10km Hatfield Christian Church, 551 January Masilela Drive, Waterkloof Glen, Pretoria East; 21.1km & 10km Walk: 6:45am; 21.1km Run: 7am; 10km Run: 7:15am; 5km Fun Run: 7:30am Lezel 083 320 4042 loverunning.co.za

F I N D E V E N T S W I T H Y O U R F A V O U R I T E D I S TA N C E S Q U I C K LY, U S I N G T H E F O L LO W I N G

PHOTOGRAPHS COURTESY OF DAVE HANN PHOTOGRAPHY

KEY:

Runners as far as the eye can see. This is the biggest massparticipation event in Boksburg.

0-9KM

10-19KM

20-29KM

30+KM

MAY 2016 RUNNER’S WORLD 85

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A HE A D

ED’S CHOICE

KWAZULU-NATAL SUNDAY 1 MAY

5 10 21.1 42.2

NE W 10 K M EVENT

The Deloitte Challenge Ballito Lifestyle Centre, 445 Main Road, Dolphin Coast, Ballito; 42.2km: 6:30am; Sibaya Casino & Entertainment Kingdom, 1 Sibaya Drive, Umhlanga Rocks; 21.1km: 7:15am; La Lucia Mall, 90 William Campbell Drive, La Lucia, Durban; 10km: 7:30am; Growthpoint Kings Park Stadium, Masabalala Yengwa Avenue, Durban; 5km Fun

86

RUNNER’S WORLD MAY 2016

Run: 8am Race Office 0800 111 759 / Barry Holland 072 678 2140 deloittechallenge.co.za This is your last chance to qualify for Comrades, before the submission deadline on 2 May. Each race starts at a different venue, but they all finish at the Growthpoint Kings Park Stadium. A fun race village will host a refreshment and chill garden, a mini market, a kids’ zone, and much more.

SUNDAY 8 MAY

21.1 42.2

Durban City Marathon Growthpoint Kings Park

Stadium, Masabalala Yengwa Avenue, Durban; 42.2km & 21.1km: 5am Dees Govender 083 785 4333

SUNDAY 15 MAY

10 21.1

Starling Plumbers Half Marathon & 10km Mount Edgecombe Recreation Ground, Siphosethu Road, Mount Edgecombe; 21.1km & 10km: 6am Pregasen Naidu 071 917 8313

SUNDAY 15 MAY

5 10 21.1

The iSimangaliso St Lucia Half Marathon & Fun Run

Each distance starts at a different venue, but they all finish at the stadium.

St Lucia Ski Boat Club, St Lucia Estuary, Zululand; 21.1km: 8am; 10km: 8:05am; 5km Fun Run: 8:10am Thandi 035 590 1633 / 083 230 5820

SUNDAY 29 MAY

89.9 Comrades Marathon (down run) City Hall, Chief Albert Luthuli Street, Pietermaritzburg; 89.9km: 5:30am Comrades Marathon Association 033 897 8650 comrades.com

PHOTOGRAPHS BY LUCA BARAUSSE

ED’S CHOICE

WESTERN CAPE SUNDAY 15 MAY 12 FNB CAPE TOWN 12 ONERUN Woodbridge Island, corner of R27 and Loxton Road, Milnerton, Cape Town; 12km: 9am Stillwater Sports 086 138 3591 stillwatersports.com The inaugural event in 2015 was a huge success. The route is flat, which is great for those who want to run a fast time, and the profile is easy enough for beginners. There’s a carnival atmosphere, and prizes for the best-dressed corporate teams.

MONDAY 2 MAY

10 21.1

Safari Half Marathon Huguenot High School, 42 Blouvlei Road, Wellington; 21.1km: 7:10am; 10km Run/ Walk: 9:30am Top Events 021 511 7130 safarihalfmarathon.co.za

SUNDAY 8 MAY

5 10 21.1

Slave Route Challenge Darling Street (opposite City Hall), Cape Town; 21.1km: 7am; 10km Run: 7:15am; 5km Fun Run: 7:30am; 10km Big Walk: 7:45am Fatima Allie 082 066 3353 / Zarina 021 633 0507 itheko.com

SATURDAY 14 MAY

21.1km: 8am; 10km: 8:10am; 5km Fun Run: 8:15am Bennie du Plessis 083 324 1675 / Marinda Pheiffer 082 560 9024

The FNB Cape Town 12 OneRun attracts big numbers, and has a carnival atmosphere.

5 10 21.1

Powertrade APL Herfsprag 21.1km, 10km & 5km Hex Valley High School, Voortrekker Street, De Doorns;

SEARCH THE COMPLETE LIST OF RACES IN SOUTH AFRICA: RUNNERSWORLD. CO.ZA/RACE-CALENDAR

SUNDAY 22 MAY

5 10

Voet of the Wine Route 10km Run & 5km Fun Run Zevenwacht Mall, Skilpaddam Road, Central, Kuils River; 10km: 7:30am; 5km Fun Run: 7:45am Anthea Jacobs 082 462 2281

PHOTOGRAPH BY SHAWN BENJAMIN (TOP); COURTESY OF KAPSTADT.DE (BOTTOM)

MAY 2016 RUNNER’S WORLD 87

R A C IN G

A HE A D

ED’S CHOICE

TRAIL RUNNING SUNDAY 1 MAY

17 40

BR AND NE W EVENT!

Augrabies Falls Klipspringer Challenge Augrabies Falls Lodge & Camp, Augrabies Falls National Park, R359, Kakamas; 40km & 17km: 7am Warren King 083 449 4113 klipspringerchallenge.co.za A gruelling 40-kilometre desert race, in the magnificent and remote Kalahari. Run around the rim of the canyon, along the banks of the Orange River, and on unforgiving desert sand, while fish eagles soar high above you.

The 17-kilometre ‘lite’ race – which follows much of the longdistance route, without heading down into the canyon – is a great introduction to desert running.

FRIDAY 20 – SATURDAY 21 MAY

65

The Giant’s Cup Sani Pass Hotel, Sani Pass Road, Himeville; 20 May: 33km; 21 May: 32km: 7am Matt Goode 072 907 3818 / Spurgeon Flemington 082 329 7737 thegiantscup.co.za

SATURDAY 21 MAY

5 10 20

WildJoburg Trail Run Thaba Trails Nature Reserve, 101 Klipriver Drive, Mulbarton, Johannesburg; 20km: 7am; 10km: 7:30am; 5km: 8am Warren King 083 449 4113 wildjoburg.co.za

SUNDAY 1 MAY

4.5 11.5 21

Constantia Valley Trail Run Cape Academy, Firgrove Road, Tokai; 21km: 8am; 11.5km: 8:10am; 4.5km Family Fun Trail

88

RUNNER’S WORLD MAY 2016

Run: 8:20am Richard Acheson 082 411 5533 cvtrailrun.co.za

SUNDAY 22 MAY

8 12 24

FNB Platinum Trail Run ATKV Buffelspoort, R104, Rustenburg; 24km: 9:15am; 12km & 8km: 9:30am Stillwater Sports 086 138 3591 stillwatersports.com

SATURDAY 28 MAY

4 10 17 26

Montagu Mountain Mania Avalon Springs Hotel, R62, Uitvlucht Street, Montagu; 26km: 7:30am; 17km: 8am; 10km: 8:15am; 4km: 8:30am Ilse Esterhuyse 072 125 1854 mountainmania.net

ADVENTURE RACING & MULTISPORT

The Kalahari: as magnificent as it is unforgiving and remote.

SUNDAY 8 MAY Sun City Ultra Triathlon Cabanas Lawns, R556, Sun City Solo Sprint: 600m swim, 20km cycle, 5km run: 7am Team Sprint: 600m swim, 20km cycle, 5km run: 7:03am Solo Ultra: 1.9km swim, 90km cycle, 21.1km run: 7:35am Team Ultra: 1.9km swim, 90km cycle, 21.1km run: 7:38am B-Active Sports 031 764 1885 ultratri.co.za

FRIDAY 13 – SUNDAY 22 MAY Expedition Africa 2016 Pine Lake Marina, Sedgefield, Garden Route 273km MTB, 161km Trek, 86km

Kayak (Total: 520km; Start: 15 May: 6:30am) Stephan Muller 083 226 3265 kinetic-events.co.za

SATURDAY 21 MAY The Beast (Obstacle Course Adventure Race) The Wedge, Muldersdrift, Beyers Naude (next door to Casalinga); 15km: 7am; 10km: 7:30am; 5km: 8:30am (in batches, every 15 minutes) Beast Team info@ beastchallenge.co.za beastchallenge.co.za

PHOTOGRAPHS BY WARREN KING

Other Provinces

EASTERN CAPE BORDER SATURDAY 7 MAY

15 Mazars Diesel Depot Challenge Corner of Pearce and Chamberlain Roads, East London; 15km Walk & Run: 6am Bronek Urban 082 577 0932

(Incorporating the Free State Championships) Flavius Mareka College Sport Stadium, Erik Louw Street, Sasolburg; 21.1km & 10km: 8am; 4.8km Fun Run: 8:15am Dolf Binneman 073 339 6809

Streets, Rustenburg; 21.1km: 6am; 5km Fun Run: 6:15am; 1 Mile (1.6km): 6:20am Bruce Mogano 082 686 6783 / Aubrey 081 578 2437

NORTHERN CAPE GRIQUALAND WEST SATURDAY 14 MAY

4.8 16

Pentecost Run (formerly known as United Buffalo Flats) Schoeman Cricket Grounds, Green Point Road, East London; 10km: 7am; 5km Fun Run: 7:15am Greg Minnie 072 431 7814

Vodacom Kimberley 10 Miler & 3 Miler Bishops Club, Kimberley Boys Old Boys Club, corner of Powell and Memorial Streets, Kimberley; 10 Miler (16km) & 3 Miler (4.8km): 7am Rudi Witteveen 079 876 4875 / Magda Oldewage 083 676 0921

EASTERN PROVINCE

NORTH WEST CAPE

SATURDAY 14 MAY

5 10

SATURDAY 7 MAY

No races scheduled for this period.

5 10

Spar Women’s 10km Pollok Beach Grass Area, Marine Drive, Summerstrand, Port Elizabeth; 10km: 7am; 5km Fun Run: 7:45am Loynes Jenkerson 082 644 6422 10 T H A NNIV E R S A RY SATURDAY 14 MAY

5 10

Sunridge Village 10km & 5km Family Run Sunridge Village Car Park, Kragga Kamma Road, Sunridge, Port Elizabeth; 10km: 7am; 5km Fun Run: 7:15am Kevin Benade 079 490 0427

FREE STATE SATURDAY 7 MAY

4.8 10 21.1

NG Kerk Vaalpark Half Marathon Dutch Reformed Church, Keiskamma Avenue, Vaalpark, Sasolburg; 21.1km & 10km: 8am; 4.8km Fun Run: 8:15am Danie Pretorius 072 580 1866

SATURDAY 7 MAY

21.1

Interstate Buslines Glen Half Marathon Tielman Roos Street (close to Raymond Mhlaba Circle (Old Andries Pretorius Street)), Bloemfontein; 21.1km: 7am Beverley 071 895 3183 / Gordon 083 302 2784

MPUMALANGA MONDAY 2 MAY

4.9 10 21.1 32 Richkim Engineering/Oasis Water Half Marathon & 10km Midack Clubhouse, Azalea Street, Middelburg; 32km & 21.1km: 6:30am; 10km & 4.9km Fun Run: 7am Burnette Smook 084 880 3608

SATURDAY 14 MAY

10 21.1

Selati Half Marathon & 10km Malelane Rugby Club (approx.

2km from the Kruger National Park Malelane Gate, on the R570); 21.1km & 10km: 7am Deon Valks 082 788 0675

LIMPOPO SATURDAY 7 MAY

10 28

Modimolle To Bela Bela Executive Mayor’s Road Race Laerskool Nylstroom, Odendaal Street, Modimolle; 28km & 10km: 6am Neels Venter 082 652 3518 / Adel 082 391 2778

NORTH WEST CENTRAL NORTH WEST SATURDAY 7 MAY

5 15 32

Berts Bricks 32km, 15km & 5km Road Race Potchefstroom Dam (Mooi River), Calderbank Avenue, Potchefstroom; 32km Walk: 6:15am; 32km Run & 15km: 7am; 5km Fun Run: 7:10am Theo Coetzee 083 538 3162

NORTH WEST NORTH SATURDAY 14 MAY

SATURDAY 14 MAY

4.8 10 21.1

Zio Cash & Carry 21.1km, 10km & Fun Run

1.6 5 21.1

Bonjanala Half Marathon Olympia Park Stadium, corner of Hedeira and Lekkerbreek

MAY 2016 RUNNER’S WORLD 89

Back of the Pack

BY BRUCE PINNOCK

JUST DON’T DO IT! When the Free Spirit gets deep inside you, you just can’t help yourself.

H

as the Free Spirit spoken to you? More importantly, have you listened? If so, be very careful.

He’s there in the morning, waiting to remind you of all the embarrassing things you did the night before. “Last night I agreed to do what ?” you ask yourself in disbelief.

Then you justify it with the same lame excuse: “It seemed like a good idea at the time.”

When the Free Spirit gets deep inside you, you just can’t help yourself.

But when it comes to running, he can get you into trouble.

Down a keg of beer and before

beer”. (But then, she never did grasp sophisticated scientific terminology…)

THE FINAL DATE FOR ENTRIES Somebody happened to mention that the final date for entries was on Tuesday.

“Final date for entries for what?” asked Mike, casually.

“Comrades,” replied Vern, before he added jokingly, “We should enter.”

Of course, we all chuckled and pretended to go along with his absurd idea. First and foremost, to enter a race of that calibre you must be an athlete: a real runner (as opposed to a part-time jogger) who has trained for decades.

“ …a famous slogan was born, but not without casualties...”

90 RUNNER’S WORLD MAY 2016

But that didn’t matter to the Free Spirit; he got inside Vern anyway.

“Imagine entering the stadium, 90 kays under your belt and thousands cheering your sheer indomitable courage. It would be comparable to – if not exceeding – Rocky’s boxing exploits. He only gets pounded to a pulp in a few rounds lasting mere minutes; you, on the other hand, will have endured hours and hours of agony, to conquer the greatest ultra marathon of them all!

“Picture the look on your mother-

I L LU S T R AT I O N B Y M A R K A R E N D S E

you know it, the Free Spirit will have convinced you to enter a race so beyond your capability that it makes climbing Mount Everest – or trailing behind your wife on a marathonshopping-spree-slash-quest-to-outshoe-Imelda-Marcos – look like an afternoon stroll.

Think I know nothing about the Free Spirit? I’ve experienced it first hand. It happened while I was exercising my compulsory post-run rehydration regime – which my wife refers to as “downing a keg of

in-law’s face, as she gapes at your medal and wonders whether she was wrong to call you “that lazy slob who happened to marry my daughter”.

Just imagine…”

In the stunned silence that followed, the Free Spirit got deep inside us all, and said, “Just do it!”

No doubt the Nike slogan itself was born of a similar situation. Picture the scene: after a hard day wracking their brains trying to come up with a slogan that would impress the CEO, the Nike junior executives were rehydrating at the pub.

Just like Mike did, one of them suggested a ‘fun’ joke – like, for instance, scanning their naked butts and faxing a copy to the CEO. In the shocked silence that followed, the Free Spirit got deep inside all of them and urged, “Just do it!”

“Eureka! That’s the slogan we’re looking for!” gasped a junior executive.

To celebrate, he just did it. A famous slogan was born, but not without casualties; a junior executive lost his job.

Incidentally, my wife disputes the very existence of the Free Spirit. She told me this at the hospital, after an experiment (involving my son’s Slip ’n Slide, and the garage roof) went inexplicably wrong one Christmas day; it had seemed like a good idea at the time. All the same, she claimed, it had more to do with excessive rehydration – which she referred to using her own, typically unscientific terminology…

Y&R1504686

Stefan Garlicki – South African National Downhill Mountain Bike Champion 2015

Talent gets him downhill.

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