Good Health Choices Running Guide

FREE 36-PAGE RUNNING GUIDE

Running Guide

LET’S GET GOING! Your essential beginner’s guide

l us

TRAINING PLANS FOR EVERY LEVEL HIT REFRESH: Break out of that RUT

FIT FOOD

WHAT TO EAT WHEN

STRENGTH WORK Tone up to speed up

Smash your goals HOW TO DO RACE DAY RIGHT

P

eople seem to either love or hate running. Maybe it’s because I’m in the ‘love’ camp, but I believe there’s a runner in each of us just waiting to get out. That’s because it’s so instinctive. You can find your own rhythm, and once you get your breathing right, nothing beats it.

At different times in my life, running has meant different things to me. When I first decided to give it a go, I thought it’d simply be a good way to stay in shape.

I wanted to work out on my own terms and liked the idea that all I needed to do was lace up my shoes and I was away. No one was judging me – I could go for as long or as little as I liked, depending on how I felt at the time. But after a while it snowballed into something much more. I discovered the famous ‘runner’s high’ and decided to set myself a serious challenge. I signed up for my first half marathon and the satisfaction I got from completing it was immense.

When I became a new mum, my feelings about running morphed. Training for an event was definitely in the too-hard basket, but being able to tear off from the house at opportune moments was a whole new kind of happiness. These days, it’s become part of the balancing act of life. Sometimes it’s about achievement – I completed another half-marathon last year – and sometimes it’s simply about feeling the fresh air on my face and letting my mind roam free.

Whatever your reasons for wanting to run, you’ll find everything you need to know on these pages. If you’re a beginner wondering how to get started, we’ve got expert advice from endurance athlete Lisa Tamati; she’s used to coaching newbies and knows the traps they can fall into. If you’re ready to get serious about your training, we’ve got three plans geared towards different goals. And if you’ve always been a runner but feel like you’re stuck in a rut, we can help you get the spring back in your step.

We’ve called in some of the country’s top runners – Olympian Angie Petty, 5000m star Camille Buscomb and Commonwealth Games rep Katherine Marshall – who were all more than happy to share their wisdom so that everyone can discover the joy of this great sport. So now there’s nothing to hold you back, go ahead and unleash the runner within!

Nicky Dewe Editor, Good Health Choices

2

March 2017

4 Tips for beginners 8 Angie Petty on how to run right 9 Off-road running 10 Your all-level training plan 13 Advice for avoiding injury 14 Strength exercises 18 Fuelling foods 20 Friendship and fitness 21 How to tackle race day 22 Eating for energy 25 From fat to fit 26 Running dilemmas solved 30 Hot looks for working out 34 Upcoming events with a view

The team

Editor Nicky Dewe Creative Director Louise Thomson Designers Cara Hall, Sara Wilk Contributors Julia Braybrook, Sara Bunny, Maria Hoyle, Steve Landells, Anne-Marie Lategan, Christina MacDonald, Ginny McArthur, Philippa Prentice Marketing Francesca Knox Advertising Charlotte Slebos Publisher Brendon Hill

BROUGHT TO YOU BY

PHOTOGRAPHY ANGIE HUMPHRIES/BAUER MEDIA STUDIOS NICKY WEARS ADIDAS

K R A M R U ON YO

Contents

Running guide

Marathon effort Dreaming of crossing the finish line of one of the world’s most iconic marathons? Or maybe you’ve set your sights on a local race. Here are some of the biggest events on the running calendar

1

Tokyo Marathon February 26

It may have only started in 2007, but the Tokyo Marathon has grown to become one of the world’s best. More than 10,000 volunteers pitch in to make sure the impeccably organised race goes off without a hitch, and wacky costumes are becoming a key feature; past favourites have included a bride and groom, a bunch of Where’s Wallys, a school of carp and some giant eggplants.

3

2

Tough Guy and Gal Challenge from May 27

London Marathon April 23

As the name suggests, you need to be a hardy sort to take on this challenge. You’ll get wet, you’ll get muddy, and you’ll get a huge sense of satisfaction when you make it through. There are 6km and 12km races to choose from, and events are held in Auckland, Hamilton, Rotorua, Hawke’s Bay, Palmerston North and Wellington.

A training ground for future Olympic champs, this event was won by gold medallist Mo Farrah three times in a row from 1998-2000. At the end of the picturesque course, runners chug past Big Ben to cross the line in style at the Mall in front of Buckingham Palace.

4

Berlin Marathon September 24

Known for the relatively flat course, the Berlin Marathon is a popular race among running pros looking to break records. The race was confined to West Germany when the country was divided, but the course now takes in a range of the city’s iconic landmarks as it weaves back and forth across the site of the former Wall.

5

Auckland Marathon October 29

With five different races to choose from, about 13,000 runners sign up to pound the pavements in this event each year. The undulating course lets joggers take in a picturesque view of the city from the top of the Harbour Bridge before winding along the waterfront.

Last year, the first man to finish was a Cantabrian who was attempting his first-ever marathon.

6

New York Marathon

TEXT SARA BUNNY • PHOTOGRAPHY THINKSTOCK IMAGES

November 5

As the world’s largest running race, the New York marathon boasts 50,000 finishers each year. The course carves a track through the city’s five boroughs before winding up in Central Park, and The Big Apple comes alive with entertainment and a party vibe to spur athletes on to achieve their goals. Since it kicked off in 1970, the race has gone ahead annually – except in 2012, when it was cancelled due to Hurricane Sandy.

7

Queenstown Marathon November 18

About 15 per cent of runners in this popular event are international entrants, and it’s easy to see why – the course takes in some of the South Island’s most spectacular sights, including Arrowtown, Lake Hayes, Old Shotover Bridge and Lake Wakatipu.

The inaugural race was held in 2013, yet this event already attracts about 9500 entries each year.

8

Goat Alpine Run December 3

If running through the hills like a mountain goat sounds like your kind of thing, this popular adventure race will set your heart racing. The 20km traverse takes you from Whakapapa to Turoa Ski Fields, and then there’s the bonus of the stunning scenery you’ll encounter along the way, including cascading waterfalls, an alpine lake and panoramic views of Tongariro National Park.

March 2017

See pag 34 for m e fun eventore s 3

4

March 2017

Running guide

tips for

NEW RUNNERS

If you’re new to running and feeling a little daunted about getting started, follow these tips from endurance superstar Lisa Tamati for putting your best foot forward

TRY IT FOR THREE MONTHS

STAY HYDRATED

CHART YOUR PROGRESS

Use an app or write it down; add up all the distances you’ve run and have it all in front of you in black and white. It’s so motivating to map your progress.

Acknowledge your achievements and move on from your mistakes.

As humans, we build on success.

Congratulate yourself when you’re doing well, and when you fall off the wagon, forget it as quickly as possible rather than berating yourself, as being hard on yourself ruins your energy.

Don’t measure yourself, don’t weigh yourself, don’t expect miracles. Just stick to your plan

HAVE REALISTIC EXPECTATIONS

In those first three months, it’s common for new runners to be super-motivated and do it all plus a bit extra on top of the prescribed programme. They think more is better. Then they get really tired, and don’t see any progress.

They’ll go out and have a bad run and feel like they’re worse than they were two weeks ago. Often people expect results too quickly.

You need to manage those expectations. Learn to be patient.

In that three-month period: don’t measure yourself, don’t weigh yourself, don’t expect miracles.

Just stick to your plan.

If you’re running longer distances, depending on the heat of the day, you should be aiming to drink about 600-800ml of fluid an hour.

Sip constantly so you’re hydrating before it’s too late.

Many of us only drink water when we are already dehydrated, and then we’re playing catch up. If you’re running long distances, never leave your tummy empty of water – if it’s empty it shrinks down and when you drink a lot of water to compensate, it feels like it’s sloshing around. Combat this by sipping every few minutes. If you’re running long distances, go for electrolyte tablets rather than sports drinks.

As a general rule, you should be having your eight glasses of water a day, minimum. Have a glass of water before every meal.

The bigger you are, the more water you need; the more you’re training, the more water you need; the more muscle you have, the more water you need. 

When I’m training people, I find the first three months are the most critical. Once that period is up and they’ve stuck to the programme, they’re usually hooked for life. It becomes a positive physical addiction.

MOTIVATION

IT’S OKAY TO WALK

If you’re an absolute beginner, don’t be afraid to walk – it’s a great way to get started. I still include walk training in my own programme. Walking teaches your body to continue on for longer and to use different muscles. It should be a key part of most running programmes, especially if you’re planning to run off road. Always drop your pace down to a walk when you’re starting to get stressed or out of breath.

TAKE SMALL STEPS

When you’re a beginner, you need to start with tiny, baby steps. Often new runners take these big long strides and think they have to sprint like Olympic legend Usain Bolt. You need to ease your way into it.

It’s the regularity that’s important.

6

March 2017

Having a specific goal, or running a race with a deadline on it, is the best motivation you can have. It doesn’t have to be about winning anything – the human mind works better when it’s got a goal and a timeframe. Pick a race, and work towards it.

Work on your own motivation techniques – educate yourself, and surround yourself with people who have the same fitness goals as you and positive mates who help to pull you up.

People have different motivating strategies. I love running alone – it’s my downtime. Others need a mate to push them along.

KEEP IT CONSISTENT

If you’re not overweight and you’re healthy, as a general guideline you should be running at least three times a week, preferably four. Alternate your days so you rest one day, train the next.

Often new runners take these big long strides and think they have to sprint like Olympic legend Usain Bolt. You need to ease your way into it

Running guide

REFUEL

Eat something that’s a mix of protein and carbohydrates within 40 minutes of training. This will help your body to recover more quickly.

After a hard training session, your body’s screaming out for some good calories – your cells are receptive and food goes straight into refilling the glycogen that’s been taken out of the muscles. If you wait longer than 40 minutes to eat, it will have the same effect, but at a much

slower rate and you won’t recover as fast.

Have a banana, a few dates, some almonds, or a green smoothie with chia seeds and almond milk. Just make sure it’s good-quality nutrition – even if it’s something small.

TEXT AS TOLD TO SARA BUNNY • PHOTOGRAPHY THINKSTOCK IMAGES

Do some breathing exercises before you go running.

Learn to use your tummy

TAKE BAD DAYS IN YOUR STRIDE Know you’ll have bad days when you’ll feel like you’ve gone backwards – that’s just part of being human. I still have crappy days when I can hardly run 5km, then others when I can run 200km. Life happens, stress happens – and then there are things like illness and fluctuating hormones. Be patient with yourself.

JUST BREATHE Keep your breathing at a rate where you can still talk. People often get anxious and start breathing from the top third of their chest, rather than taking slow, regular breaths. If you can breathe through your nose, great, but don’t worry if you can’t (I can’t – my nose is constantly blocked). What’s important is that you have a regular breathing pattern, using your diaphragm.

Do some breathing exercises before you go running, and take some long, slow, deep breaths in, pushing your stomach out. Learn to use your tummy.

Breathing with the top part of your chest means you’re not expanding your lungs.

Focusing on it before you start running helps to calm the body, and it’s a good way to stop the fight-or-flight syndrome.

It slows the body down and discourages stress hormones from being released.

Don’t let issues with breathing stop you from running. It’s a matter of learning the right techniques, being patient and not pushing yourself too hard to begin with. You need to be working just a little bit outside your comfort zone, and building on that slowly.  March 2017

7

Master CLASS Rio Olympian and World University Games champion Angie Petty is New Zealand’s leading two-lap runner. Here the five-time national 800m champion offers her take on how to run right

SORT THAT FOOT STRIKE

To maximise forward momentum when running, it’s vital to make sure you strike the ground with the front or middle of the foot. If you hit the ground with the heel, it acts like a brake. There are a range of drills that can help to improve your foot strike by encouraging you onto your toes, including calf raises, fast-foot drills, walking on tippy toes and skipping.

S TAND TALL

It’s also important to consider your posture. Good technique involves running while looking straight ahead, with the chest upright and hips square. Failure to do this can lead to an imbalance and loss of momentum. I describe the correct motion as being similar to being operated like a puppet from the head – everything is kept upright and tall.

DO THE ARM WORK

Swinging your arms correctly can also create forward momentum. I’ve worked on this by running with a 250g weight in each hand to help reinforce the drive movement. In the past I’ve had difficulties not moving my left arm properly, so I try to work on drills three or four times a week to develop good habits. Standing in front of a mirror driving your arms with weights can be helpful too.

8

March 2017

S H O ES ARE BIG N EWS We all run differently, so wearing well-fitting shoes is an absolute must. Some runners overpronate (when the feet roll towards the centre line of the body), some underpronate (support their body weight on the outside edge of the feet) and others will be somewhere in between. Choosing shoes that are designed to support your style is a key step to maintaining good form and avoiding injury.

CONCENTRATE ON YOUR CORE

Running with the correct technique requires the whole body to work as one, so you need a strong pelvis, hips, quads, hamstrings and calves. It’s important not to neglect any area because if one is weak it’ll cause problems and lead to stress on the body. The secret to this is a strong core and there are a range of exercises I’d recommend. Simple moves such as body-weight squats, single-leg squats and lunges are very helpful. Target the upper body with exercises such as press-ups.

KEEP THE KNEES HIGH Working on lifting your knees properly can help increase the speed and efficiency of your running. High knees are often used when sprinting to generate a fast speed. A simple drill is to run on the spot while lifting your knees high, bringing your thighs parallel to the ground while swinging your arms. This can later be translated to actual running, at which point it’s important to remember to raise your knees only to a level that feels comfortable. 

TEXT STEVE LANDELLS • PHOTOGRAPHY GETTY IMAGES AND SEVAK BABAKHANI/ BAUER MEDIA SYNDICATION

R

unning technique is often overlooked, but it’s something all runners should look to work on. If you run incorrectly, it’ll stop you moving forward in the most efficient manner and can potentially lead to injury. After more than 15 years in the sport, I still carry out a range of drills and exercises to improve my form. Here are some of my top tips for running efficiently.

Running guide

Real life

read

FREE

SPIRIT

For Georgia Saxon, running isn’t about keeping the kilos at bay. This busy mum-of-two hits the trails for the mental health benefits, finding it the perfect way to clear her mind and boost her mood

TEXT SARA BUNNY • PHOTOGRAPHY SUPPLIED

I

was quite a good runner in high school, but I hadn’t run for years and had given it up as life got in the way. After I had my son, I got really into boxing; it was a great way to get fit, but I soon decided I value my nose too much to actually step inside a boxing ring.

As a mum of two, I needed something else to keep me energised and healthy.

I’m an older mum – I had my first baby at 38 and my second at 41 – and I thought to myself, ‘I don’t want to be one of those mums who has no energy to keep up with my kids’. I wanted to be able to run around with them, not just after them.

I liked the idea of off-road running, so I tried the 16km Hillary Trail run through Auckland’s Waitakere Ranges and surprised myself by coming third in my age group. After that I tackled a half marathon, and then ran a second half marathon six weeks later. That was about two-and-a-half years ago, and I’ve since done six on-road and off-road half marathons, and tried my first full marathon in October last year.

Reaping the rewards

I shed the baby weight really quickly once I started getting fit, and at 47 I’m definitely a lot fitter now than I’ve ever been; I feel really strong and toned.

I don’t really bother with the scales, because for me, the biggest benefit

has been the mental health boost.

Running is like my meditation – it keeps me sane. When I’m running, I mull over things and I find it a really good place to think through problems. When I’m out hitting the trails, I feel free and happy, and it gives me a real sense of joy. I love feeling my muscles working and that feeling of being strong and capable.

I have my own business, and with five- and eight-year-old kids, life’s pretty hectic. Running is my time out and I don’t know what I’d do without it now. If ever I’m feeling agitated, my husband says, “Just go out for a run!” It’s my sanity check. The physical stuff has been great but for me it’s all about how you feel – it’s what’s in your head that matters most.

I generally go out running at 5.30 in the morning, so I can get home before the kids wake up. I run five or six days a week, and I actually end up looking forward to it, because I know I’ll feel good afterwards.

Staying motivated

People say running is a solo sport, but I haven’t found that at all. When I lived in Auckland I was a member of the TempoFit running group, and through their free weekly runs I’ve met such a great network of people.

Since moving to Hawke’s Bay, my main exercise buddy is a 73-year-old former elite runner. He’s phenomenal; he runs

Georgia Saxon running the Hillary Trail.

‘When I’m out hitting the trails I feel really free and happy, and it gives me this real sense of joy’ with me every single day and helps me train for marathons. He still runs a sub25-minute 5km race every week, and often heads straight to the pub for a beer and some hot chips afterwards.

Having a training programme also keeps me on track. I write everything up on a white board and it really helps to get me out the door. Signing up for events gives me something to focus on and work towards, plus the camaraderie at the events is great. It’s all about just getting out there, giving it a try and having some fun.  March 2017

9

THE 4-WEEK

N A L P G N I N RUN Whether your goal is to simply build a regular routine, maintain your current fitness or go for gold, these four-week plans will see you over the finish line

WEEK 1

10

COMPLETE PLAN 1 FOR BEGINNERS This plan is for those who are new to running and simply want to get into the habit of working out regularly. You can move the days around as you see fit – this is just a suggested schedule as weekdays are often easier to build new routines into.

MON

TUES

WED

THURS

Walk for 20 minutes

Beginner’s strength plan (page 14)

Walk for 10 minutes, jog for 1 minute, walk for 1 minute; x5

Stretch for 20-30 minutes

Beginner’s strength plan (page 14)

Walk for 10 minutes, jog for 1 minute, walk for 1 minute; x 4. Walk for 5 minutes, then repeat the walk/ run set

Stretch for 20-30 minutes

Beginner’s strength plan (page 14)

Walk 10 minutes, jog for 1½ minutes, walk for 30 seconds; x5

Stretch for 20-30 minutes

Beginner’s strength plan (page 14)

Walk for 10 minutes, run for 2 minutes, walk for 1 minute. Do this three times, then walk for 5 minutes

Stretch for 20-30 minutes

WEEK 2

Walk for 20 minutes. Keep your pace brisk

WEEK 3

Walk for 10 minutes, run for as long as you can (aim for 5 minutes), walk for 10 minutes

WEEK 4

Walk for 10 minutes, run for as long as you can (aim for 5 minutes), walk for 10 minutes

March 2017

FRI

WEEKEND

Rest day

Walk for 10 minutes, then alternate 1 minute walking and 1 minute running for 20 minutes

Rest day

Walk for 10 minutes, then alternate 1minute walking and 1 minute running for 26 minutes

Rest day

Walk for 10 minutes, then alternate 1 minute walking and 1 minute running for 30 minutes

Rest day

Walk for 10 minutes, then alternate 1 minute walking and 1 minute running for 20 minutes

Running guide

PLAN 2

THE MAINTENANCE PLAN Use this schedule if you’re aiming to race 10km in the next few months. It will keep your fitness ticking over, keep you motivated and build some useful strength for harder workouts. To complete this plan, you must be able to run continuously for 20 minutes and should already be working out at least three times per week.

Fartlek is a mix of continuous training interspersed with intervals of speed training. For example, you could jog for a period and then sprint between two lampposts, then return to jogging pace, and so on.

WEEK 1

TUES

WED

THURS

FRI

WEEKEND

Run for 10 minutes easy (5/10 to 6/10 effort). Run for 2 x 4 minutes at threshold (around 8/10 effort) with 2 minutes easy in between. Jog for 10 minutes

30-45 minutes cross-training or stretching

Rest day

Long run: 3040 minutes at 6/10 effort

Strength training (see above)

Run for 10 minutes easy (5/10 to 6/10 effort). Run for 3 x 3 minutes at threshold (8/10 effort) with 1 minute easy in between. Jog for 10 minutes

30-45 minutes cross-training or stretching

Rest day

Long run: 35-45 minutes at 6/10 effort

Strength training (see above)

Walk for 10 minutes, jog for 1½ minutes, walk for 30 seconds; x5

30-45 minutes cross-training or stretching

Rest day

Long run: 35-45 minutes at 6/10 effort with a few easy sprints thrown in

Strength training (see above)

Run for 10 minutes at 5/10 to 6/10 effort, then do 10 minutes of 20 seconds fast, 40 seconds recovery.

Jog for 10 minutes

30-45 minutes stretching or yoga

Rest day

Long run: 45-50 minutes at 6/10 effort

Run for 30 minutes Do a quick with 3 x 2-4 whole-body minutes fast efforts; strength workout use the landscape (see our total to motivate you body tone-up (eg run harder online at uphill). End with womensweekly.

5-10 minutes of co.nz) easy jogging

WEEK 2

Run for 30 minutes; use an out-and-back route to run out for 15 minutes at 7/10 effort, then try to beat your time on the way back

WEEK 3

Run for 10 minutes at 5/10 to 6/10 effort, then do 10 minutes of 20 seconds fast, 40 seconds recovery.

Jog for 10 minutes.

WEEK 4

Run for 30 minutes ‘fartlek’ (see top of page). Use the landscape to run faster and slower sections, on and off road



MON

March 2017

11

Running guide

PLAN 3 THE LONG-DISTANCE

RUNNER’S PLAN

MON

12

WEEK 1

Run for 10 minutes easy (5/10 to 6/10 effort). Then run for 5 x 3 minutes at 7/10 to 8/10 effort with 1 minute recovery, or 5x 600m with 200m recovery. Jog for 10 minutes

WEEK 2

Run for 10 minutes to a hill (or ramp or steps). Run for 10 minutes continuously uphill, maintaining, your effort as you run down. Jog for 10 minutes

WEEK 3

Run for 30-40 minutes. Alternate 5 minutes at 5/10 to 6/10 effort, then 5 minutes of 20 seconds fast, 40 seconds easy recovery

WEEK 4

Run for 10 minutes to a hill (or ramp or steps). Run for 10 minutes continuously uphill, maintaining your effort as you run down.

Jog for 10 minutes

March 2017

TUES

WED

THURS

FRI

WEEKEND

Strength work

Run for 10 minutes easy (5/10 to 6/10 effort). Run for 10 minutes at threshold (8/10 effort). Jog for 10 minutes

30-45 minutes cross-training, stretching or yoga

Rest day

Long run: 35-45 minutes easy (5/10 to 6/10 effort)

Strength work

Run for 10 minutes easy (5/10 to 6/10 effort). Run for 2 x 6 minutes at threshold (8/10 effort) with a 2minute recovery jog in between. Jog for 10 minutes

30-45 minutes cross-training, stretching or yoga

Rest day

Long run: 40-50 minutes easy (5/10 to 6/10 effort)

Strength work

Run for 10 minutes easy (5/10 to 6/10 effort). Run for 2 x 7 minutes at threshold (8/10), with a 2-minute recovery jog in between. Jog for 10 minutes

30-45 minutes cross-training, stretching or yoga

Rest day

Long run: 5560 minutes easy (5/10 to 6/10 effort)

Strength work

Run for 10 minutes easy (5/10 to 6/10 effort). Run for 20 minutes at threshold or just below (7/10 to 8/10 effort). Jog for 10 minutes

30-45 minutes stretching or yoga

Rest day

Long run: 60 minutes easy (5/10 to 6/10 effort) 

TEXT WILDBUNCH MEDIA • PHOTOGRAPHY GETTY IMAGES AND THINKSTOCK IMAGES

If you want to work towards a half or full marathon later this year, you can use this plan to keep building your base fitness level steadily and gradually increasing the strength in your legs. This plan asks you to run or work out five times each week, but if you’re fit and running well and injury free, add another easy run on Fridays or a weekend day. You could also add a long bike ride (1½ -2 hours) on your other weekend day to help build your base fitness without impact.

Running guide

Take care

OUT THERE For novice runners and pavement-pounding pros alike, it doesn’t take much for an injury to become a real issue

CHECK OUT THESE TOP TIPS FOR PREVENTING NIGGLES AND EASING THE PAIN IF IT STRIKES.

WARM UP

Taking 10 minutes to warm up is essential if you want to ward off injuries.

Experts say dynamic stretching is the ideal pre-run routine, as opposed to static stretching, where you hold a muscle in a fixed position. Dynamic stretches use controlled movement to improve your range of motion, and include gentle skipping, backward jogging, bum kicks and side steps.

After a tough workout, listen to your body and give it a break, or plan alternate light and easy training days

COOL DOWN

Prevent post-exercise stiffness by cooling down with some static stretches to coax the muscles back to their resting length. Include quad, calf, hip flexor and lower back stretches, holding the poses for 30 seconds on each side. Use a foam roller for any particularly sore spots.

DO THIS & THAT

TEXT SARA BUNNY • PHOTOGRAPHY GETTY IMAGES

If you’re new to running or getting back into it after a break, start slowly with a variety of different exercises. Swimming, rowing and cycling will all help to boost your cardiovascular fitness, and walking has the added bonus of strengthening the muscles, joints and tendons that runners commonly injure.

LISTEN UP

Pushing yourself hard might make you faster, but it can also put you on track to injury. After a tough workout, listen to your body and give it a break, or plan alternate light and easy training days so you can come back strong next session.

WORST OFFENDERS

ILIOTIBIAL (IT) BAND SYNDROME What it feels like: Pain or aching on the outside of the knee.

What to do: When you feel the pain, stop training for a few days. Try running on flatter surfaces, and make sure your shoes aren’t worn along the outside of the sole; replace them if they are. If the pain returns, you may need to see a podiatrist for some orthotics.

SHIN SPLINTS

RUNNER’S KNEE

What it feels like: Pain in the front or on the inside of the lower leg.

What to do: Running your shins and calves over a foam roller several times a day is a great way to loosen the tissue in the legs, or try orthotics for better arch support. If it’s persistent, ask your doctor – it could be a stress fracture.

What it feels like: A dull pain around the top of the kneecap.

What to do: This pain is usually caused by the foot or thigh, not the knee.

Treat the symptoms by applying a cold compress to your knee and taking an anti-inflammatory, then investigate the cause. Try improving your foot stability with well-fitted shoes, and do plenty of hamstring and calf stretches.

What it feels like: An ache in the back of the leg or above the heel.

What to do: Stop running. Apply ice several times a day for the inflammation, and work on strengthening your calf muscles. Try some gentle skipping to ease yourself back into running and if it’s no better in two weeks, see a physio. 

ACHILLES TENDINITIS

March 2017

13

BETTER, FASTER,

STRONGER Running isn’t just about cardio – these strength training exercises can make you fitter and improve your technique S E TS & REPS three

two to Perform 5 to 20 o sets f 1 ns repetitio

14

March 2017

Running guide

SQUATS

e Exercis

one

MUSCLES USED: FRONT THIGHS, BOTTOM (QUADRICEPS, GLUTES) WHY DO IT? Strong legs and glutes will help you to run faster and prevent injuries.

TECHNIQUE: • Stand with your feet shoulder width apart • Keep your back straight and keep your tummy muscles tight • Bend your knees to perform a squat • Straighten your legs.

WATCH POINTS: Don’t let the knees go further forwards than the toes.

SKY DIVER MUSCLES USED: BACK MUSCLES (ERECTOR SPINAE) WHY DO IT? To maintain good posture while you run, you need to have a strong back. This is important to help absorb the impact of each landing as you run.

TECHNIQUE: • Lie on your tummy on the floor • Place your hands next to your shoulders on the floor • Bend your knees, open your legs slightly wider than hipwidth apart and keep your feet together • Lift your head, arms and thighs off the floor • Slowly return to the floor.

WATCH POINTS: Ensure that you lift most of your thighs off the ground.

MUSCLES USED: FRONT THIGHS, BACK THIGHS, BOTTOM (QUADRICEPS, HAMSTRINGS, GLUTES) WHY DO IT? This will improve your overall fitness level.

TECHNIQUE: • Stand with your feet shoulder width apart • Keep your back straight and your tummy muscles held in tight • Bend your knees to perform a squat • Now jump up, swinging

your arms above your head • Upon landing, bend your knees and go straight into the next squat.

WATCH POINTS: Keep your knees soft when you land.

YOUR FIT KIT

two

SQUAT JUMPS



e Exercis

e Exercis

three

March 2017

15

BUM KICKS

e Exercis

four

MUSCLES USED: BACK THIGHS (HAMSTRINGS) WHY DO IT? By increasing your explosive power, you can significantly improve your running speed. It will also help you to use less energy when you run.

TECHNIQUE: • Stand with your feet hip width apart • Kick your heels up towards your bottom • Alternate as fast as possible between left and right • Aim to get your heels to touch your bottom.

WATCH POINTS: If your heels can’t reach, try stretching your front thighs (quadriceps).

SEATED ABC CALF RAISES MUSCLES USED: CALF MUSCLES (SOLEUS, GASTROCNEMIUS) WHY DO IT? Weak calf muscles can lead to a variety of injuries, not only in your calves but also in your knees, hips and lower back.

TECHNIQUE: • Sit on a chair with your toes pointing forward

e Exercis

five

CRAB WALKS MUSCLES USED: BOTTOM, OUTER THIGHS (GLUTES, ABDUCTORS) WHY DO IT? The muscles in your bottom and outer thighs help to keep your hips stable.

They also improve your balance and running stride.

16

March 2017

• Lift your heels off the floor • Slowly lower your heels back to the floor • Complete one set • Turn your toes in and complete set two • Turn your toes out and complete set three.

WATCH POINTS: To increase the intensity, place a weight on each leg while doing your calf raises.

e Exercis

six

A good arm drive will improve your running technique and speed TECHNIQUE: • Stand with both feet on a resistance band • Cross the resistance band in front of your legs and hold the edges securely in your hands • Keep your back upright • Take 10 steps to the right followed by 10 steps to the left.

WATCH POINTS: Try bands of varying tension to find the ideal resistance for your strength.

Running guide

e Exercis

eight

TEXT ANNE-MARIE LATEGAN/WILDBUNCH MEDIA • MODEL KIM INGLEBY • PHOTOGRAPHY THINKSTOCK IMAGES AND NEIL GODWIN/FUTURE STUDIOS

MOUNTAIN CLIMBER MUSCLES USED: CORE, ABDOMINAL MUSCLES, SHOULDERS (RECTUS ABDOMINIS, DELTOIDS, TRANSVERSUS ABDOMINIS) WHY DO IT? This is a good exercise to teach you how to use your stomach muscles while moving your legs.

TECHNIQUE: • Kneel on all fours on the floor • Lift your knees off the floor and push your hips up • Bring your right knee towards your right elbow until it touches • Return your leg and repeat on the other side.

WATCH POINTS: Remember to breathe! Don’t do this exercise if you have high blood pressure.

WEIGHTED ARM DRIVE MUSCLES USED: SHOULDERS, UPPER ARMS, FOREARMS (DELTOIDS, BICEPS, TRICEPS, FOREARM FLEXORS AND EXTENSORS) weight reaches the WHY DO IT? side of your body A good arm drive will • Swing the other improve your running arm forwards until the technique and speed. weight is level with TECHNIQUE: your shoulder • Stand with one leg • Alternate as quickly in front of the other, as possible. holding a weight in WATCH POINTS: each hand Ensure you keep the • Keep a 90-degree same angle in your angle in your elbows elbows throughout • Swing one elbow the movement.  backwards until the

To maintain good posture while you run, you need to have a strong back. This is important to help absorb the impact of each landing as you run

e Exercis

seven

March 2017

17

FOOD TO fuel

You don’t need expensive ingredients to get fit.

One of New Zealand’s leading 800m runners, Katherine Marshall, shares the foods that help her get the most out of her runs – and they’re all in your cupboard

1

MILK

Coming from a dairy farm, I’ve always had an endless supply of full fat milk. I think it’s fantastic after a tough session because it’s full of protein, electrolytes, vitamins and calcium, which are all perfect for rehydration and aid the muscle and bone recovery process.

18

March 2017

Running guide

2

BANANAS

I always have a banana with me when I go to the track. I quite often eat one right after a session, especially if I have to go straight to the gym following a track workout; it gives me the energy to get through the second session. Bananas are great post-training, and are easy to carry around with you and eat on the go. They say it’s important to eat within 30 minutes after working out, so having a banana is perfect.

Eating spinach is great to ensure you have a good source of iron, vitamins and minerals in your diet

AS TOLD TO STEVE LANDELLS • PHOTOGRAPHY GETTY IMAGES AND THINKSTOCK IMAGES

3

FISH

Besides red meat, I believe fish is an important food to include in your diet. I like to eat salmon, or if Dad and I go out fishing, we usually end up with a nice piece of snapper. Not only is fish a great source of lean protein, it also contains omega-3 fatty acids, which are ‘good fats’, and can help reduce inflammation and lower elevated triglyceride levels.

6

SPINACH

4

OATS

Every morning, I have oats topped with yoghurt and fresh fruit. I think oats are the ideal morning food because they’re high in carbs, which sets me up for the training day ahead.

Oats also have a low glycaemic index, which allows the blood sugar to rise slowly and release energy gradually throughout the day.

5

DARK CHOCOLATE

If you’re feeling like something sweet, then dark chocolate is great. It helps lower blood pressure and cholesterol and can actually even help reduce inflammation.

I’ll have just a couple of squares at night or mix it in with mixed roasted nuts for a snack pre/post-session. It also gives a bit of an energy lift, which is great!

I love spinach as it’s an excellent source of iron, which is important for preventing fatigue during training and races. I often replace lettuce with spinach to get greater nutritional benefits. It’s easy to chuck it into your meals: Mix it with scrambled eggs, put it on top of a pizza, or blend it in a smoothie. These are easy ways to include it, ensuring you have a good source of iron, vitamins and minerals in your diet to provide that much-needed nutrition when training.

7

RED MEAT

I have at least one meal a week with red meat – either beef or lamb, because of its high-protein content.

This is so important for runners who are pushing their bodies to the limit, as it helps the body repair and rebuild stronger than before. Lean red meats are preferred to fattier cuts.

8

KUMARA

Kumara is another great source of carbohydrates and vitamins and it tastes awesome. I just bake it in the oven with a bit of cinnamon and brown sugar – it’s delicious. It’s great postsession for recovery or pre-race to give you an energy boost when you set off.  March 2017

19

Real life

read

Home

STRETCH

Having completed nine half marathons, Melissa Redshaw says it’s not just the health benefits that keep her clocking up the kilometres, but also the thrill of crossing the finish line

Joining the club

I moved back to New Zealand two years ago, and joining the Get Running group helped me get into exercise over here.

It’s so much easier to get out of bed at 5.30 in the morning to go running when you know people are expecting you and if you don’t turn up you’ll get stick for it!

I used to always run by myself but that makes it easier to find an excuse. You’re always thinking, ‘Oh, it’s a bit drizzly’, ‘It’s too hot’, ‘It’s too cold’, or ‘It’s too dark’ – but running with others gives you extra motivation.

A lot of people come along to the ‘5k club’, while others are focused on marathon training, so it’s all ages and abilities. We’re a close-knit group – when you spend so much time with people you learn a lot about their lives, and some of us are out running together for about four hours a week. There’s

20

March 2017

so much camaraderie and support, it’s really inspirational.

Positive benefits

One of the things I’ve noticed is that running has changed the shape of my body, and I’ve lost about five per cent body fat. Plus you’re getting out there and doing something that’s good for you, and when you’re feeling good on

‘It’s so much easier to get out of bed at 5.30 in the morning to go running when you know people are expecting you’ the inside, I think that radiates out. It’s made me feel more body confident and it’s a stress release – I always feel so much better after exercising.

Running is very much a mental game; when I’m doing races I’m often by myself, and when you’re left with your own thoughts there are lots of things that go through your mind. But you have to stay focused on how your body is feeling, your form and also your achievements – thinking about how far you’ve come

and not how far you’ve got to go is a big help. Getting to the 15km mark is when it usually starts to hurt for me, but I like to focus on the fact that I’ve got 15km behind me and I’m on the home stretch.

Another positive thing is it makes you more aware of what you’re eating. You can’t really be having too much wine and unhealthy food, as you need to fuel your body with the right things. It all plays into the healthy lifestyle – you think, ‘I want to do a long run tomorrow, so I won’t go out and eat McDonald’s, and I won’t be drinking tonight.’

Main event

My favourite event has been the Lululemon SeaWheeze in Vancouver.

Lululemon was created in Vancouver and the brand has cult-like status; tickets go on sale in September for the event in August the following year, and 10,000 registrations sell out in about five minutes. The race swag is awesome, and they put on a big event on the day when everyone picks up their registration packs. The course is around downtown Vancouver and it feels like the whole of the city comes out to support you.

I think it’s true that running is addictive. That feeling you get when you cross the finish line is just incredible – you can’t buy that! 

TEXT TEXT SARA SARA BUNNY BUNNY •• PHOTOGRAPHY PHOTOGRAPHY XXXXXXXXX MARATHON-PHOTOS.COM/GLOBAL-PIX.COM

I

took up running about three years ago when I was living in Vancouver, Canada. Not only is it a beautiful place to run, it’s also a really fit city – everyone there seems to do yoga, spin, or some other form of exercise, and I picked up on the vibe. My first ever event was a 10km corporate run, a bit like Auckland’s Round the Bays race, and after that I just wanted to keep going.

Running guide

Perfect

PREP

Having won a silver medal in the 5000m at the World University Games, Camille Buscomb has race preparation down pat.

Here she gives advice on what to do before, and during, race day

BREAK IT DOWN

SLEEP TIGHT

During the early stages of an event, it’s helpful to focus on small chunks of the race. Try to concentrate on goals such as reaching the next corner or the next marker, rather than obsessing about the whole race distance.

Before a race, sleep is vital.

If you’re not well-rested, you won’t perform at your best. I ideally like to sleep between 8-10 hours per night for a few nights prior to the race. However, the amount of sleep people need to feel fully refreshed differs from person to person, so you might only require six or seven hours per night.

TEXT STEVE LANDELLS • PHOTOGRAPHY THINKSTOCK IMAGES AND GETTY IMAGES

PACE YOURSELF

Make sure you set achievable goals.

You don’t want to be overly optimistic and start too quickly, then fade in the second half of the race. Have some idea of how you want to run the race and what pace you’d like to run at. It’ll then be much easier to achieve your raceday objectives.

PLAN YOUR RACEDAY LOGISTICS

It’s crucial to know how far you’ll need to travel to the start line, as well as the best mode of transport.

I sometimes find that the hassle of taking a taxi or driving to a race and having to find a parking spot is too stressful, so I often prefer to travel to the start line by foot. Whatever method you decide on, make sure you’re organised and plan ahead to avoid unnecessary stress on the day.

RELAX AND REST

FOCUS ON OTHERS

Sometimes to keep motivated, I focus on other runners. So if I see a runner who’s fading, I concentrate on trying to catch them, or if someone’s running well, I double my effort to keep running at their pace. I find both tactics distract me from the pain I’m feeling.

KNOW PAI N ISN’T PERMANENT

Another strategy I use when I’m deep into a race is to remember that in a short amount of time, the pain will be over! I sometimes think about being with my loved ones or even what food I’m going to eat post-race as a way to motivate and distract myself. But for all runners, even if you feel your performance is falling short of your goals, remember to always be kind to yourself during a race and don’t forget the scale of your achievement.

Once I feel I have everything required for race day, I try to spend some time relaxing. If I have a morning race, I prefer to have an early dinner, then take time out to read a book, listen to music or watch TV. It’s important to lie down and give the body a rest. I also prefer not to engage in too many deep conversations about the race. If I do, I find I can lose energy.

BE PREPARED Whether you’re a novice or experienced, it’s essential to be prepared before a big race. I like to start my pre-race prep about 12 hours before I compete. I write down a checklist of things I need to do to ensure things run as smoothly as possible on the day. I like to have all my gear and shoes sorted well in advance. If I’m staying in a hotel, I like to know what I’ll be eating on race day. Also, lovers of a pre-race coffee should do their homework to make sure a coffee shop is open before the race, otherwise it may be best to take your own. 

, t h g i r t a E

T H G I R N I A R T

22

March 2017

Running guide

Give your body the fuel it needs when you’re putting in the kilometres with nutritionist Ginny McArthur’s top eat-to-run tips

If you’re an early-morning runner and your goal is fat loss, it may pay to eat breakfast after you run. By running on empty you can burn 20-30 per cent more body fat than if you choose to eat first.

Before my short runs, I usually drink a small black coffee, which increases fat burning and gets my metabolism going, then head straight out the door.

If you’re going to be running for more than 90 minutes, you should eat breakfast first or at least have a snack.

It’s also a good idea to use a fuel belt so you can carry a sports drink containing electrolytes and carbohydrates with you.

Most people run well on a banana, a small muesli bar, crackers and cheese or a piece of toast with peanut butter or honey. Just grabbing a banana is fine, but if you’re planning to compete in events, you should practice eating a proper breakfast beforehand. If your

event will begin later than your normal 6am run, you’ll need to put some fuel in your tank. I suggest that you aim to eat two hours ahead.

I always run really well on rolled oats, yoghurt and a banana. Any light muesli or low-fibre cereal with milk and fruit is fine. Another option is white toast – this is one occasion when you don’t want to be full of fibre and requiring a loo stop.

White toast with honey, jam or peanut butter and a banana is a great combo.

Before a marathon or half marathon, I’ll also have coffee and 300-500ml of electrolytes. Then I’d recommend having another 200ml or so of sports drink with a gel, banana or energy bar 20 minutes before the race starts.

Practise to find out what your body tolerates best. Pre-race nerves don’t help, but it’s so much better to fuel and hydrate yourself first and then top up during your run.

DURING A RUN If you’re running for under an hour, you won’t need to top up. But on runs of 60-90 minutes, you should carry water or use the drink stops at the event. I’d rather wear a fuel belt than rely on the water stops; I like to have what I need on hand for when I need it.

For runs that are more than 90 minutes

long, you need a sports drink and some gels, lollies, a banana, pretzels, trail mix or scroggin. Again, you really need to practise to find out what works best for you.

When you’re running, you burn 40-60g of carbohydrate an hour, and if you don’t replace it you’ll hit the wall, or bonk as Americans say! This is why you see runners drinking flat cola and energy drinks near the end of marathons: they need the sugar and the caffeine to see them through those last few kilometres.

Many women suffer gastric issues when they run; running causes the transverse colon to swing, which speeds up the passage of food through the bowel, making pit stops necessary. Over the years I’ve found that eating low-fibre, low-residue foods for a couple of days prior to a long run is the key. 

PRE-RUN

March 2017

23

Running guide

POST-RUN After your run, regardless of its duration, your job is to refuel your muscles with carbohydrates and protein within 30-40 minutes. These nutrients will be pulled into the stimulated muscle cells to recharge and mend the broken fibres, ensuring optimal recovery. Chocolate milk is an excellent post-run option, as are smoothies made with milk or almond milk. Having a smoothie made with a

banana and frozen berries, or a sandwich with lean protein like chicken, turkey, beef or tuna are good choices. Aim to eat a full meal two hours later.

Be sure to rehydrate properly, too; you should have drunk enough water that you need to pee after a race. If your urine is dark, that’s a sign of dehydration, so continue to drink water or electrolytes until it’s clear. Caffeine and alcohol should be avoided until then.

By not fuelling properly, you’re destroying muscle tissue and will see very little improvement from your training

If you’re going to be running a long distance, you need extra carbs to fill your glycogen stores.

Glycogen is stored energy that your muscles can call on during your run. The night before, fill up with low-fibre carbs such as white rice, pasta, baked potatoes without the skin, or white bread rolls. A thin-crust pizza is good too, but avoid lots of cheese or fries as they’ll sit in the stomach and may cause problems during the race. Aim for a small serve of protein and one-and-a-half cups of carbs. Spaghetti Bolognese is excellent, or try lean mince on rice or potato with a little cheese.

A lot of women think that they’ll lose more weight by not eating before, during or after they run. In fact, by not fuelling properly, you’re destroying muscle tissue and will see very little improvement from your training. You’ll also be more prone to injury.

Fat burns in the flame of carbohydrates, so don’t be afraid to use carbs as fuel.

Many people also feel that they run perfectly well without bothering with a nutrition plan – but I know that they could run much better if they put petrol in their tank. 

24

March 2017

PHOTOGRAPHY THINKSTOCK IMAGES AND GETTY IMAGES

THE N IGHT BEFORE A RACE

Running guide

Real life

read

From small

STEPS

After starting off with gentle walks, Aucklander Mike Jenkinson soon discovered a love of running. He’s now 45kg lighter, tackling marathons and encouraging others towards better health as an organiser of his local Parkrun

B

efore I started running, I wasn’t at all interested in fitness. I was sitting all day at work, then coming home to sit in front of a computer in the evenings, and the weight had crept on.

While I didn’t exactly have a sudden light-bulb moment that made me want to start exercising, going shopping for pants and finding I struggled to fit things definitely helped give me the push I needed to change my lifestyle.

TEXT SARA BUNNY • PHOTOGRAPHY SUPPLIED

New hobby

As well as focusing on a healthier diet, I started going for walks, and the weight quickly started to shift. Eventually I found walking wasn’t quite enough, so I started alternating short bursts of running with walking, and after about four months, I was running 5km without stopping.

That was a turning point for me; once I was able to sustain a slow, steady pace, I really fell in love with it. In about nine months, I’d dropped 45kg, and I was starting to find it really therapeutic. It’s great to take that time out on your own and have the chance to think about things when you’re out running.

I did my first half marathon in March 2014, the Coatesville Classic in Auckland, and completed my first full marathon last

year in Taupo. That was a real experience; half of the marathon is on the road and the other half is trail running.

Off-road running is so different; it’s slower and you have to watch your feet all the time as you’re running over tree roots and different terrain. It was zero degrees at the start line, and at the 23km mark it started snowing. It just went quiet and dead still, there was nobody else around and it felt pretty surreal.

It was apparently the first time it had snowed in Taupo for five years.

A runner’s life

Although I’d done a lot of the early training by myself, I later got involved in a group called TempoFit, and the coaches there have really helped me improve. I run four times in an average week, mainly early in the mornings, and when training for a full marathon I’m often clocking up around 85km per week. This year I’m aiming for the Christchurch half marathon on Queen’s Birthday weekend, and I want to do a full marathon in Melbourne.

I’m also an organiser of the Western Springs Parkrun in Auckland, and it’s great to be able to help people and see them improve. Parkrun is an international organisation that does a

5km fun run every Saturday morning in locations all over the world. We get 70-100 people each weekend, with new faces every time. A lot of new people at the moment are working on the Couch to 5k programme, so we really try to support them towards their goal.

With newbie runners, I often see people start out fast, then quickly drop off to a walk. My top advice is don’t go so hard! Beginner runners are quite susceptible to injury if they try to do too much, too soon, so a slower pace you can sustain for longer is always the better option. 

MORE ABOUT PARKRUN The community began in the UK in 2004, and now Parkrun holds a weekly 5km jaunt in hundreds of cities in 14 countries. On our shores, runs are held from Whangarei to Dunedin, and it’s free to take part. Events are open to all skill levels, and all you have to do is register online before your first run. See parkrun.co.nz for locations and details.

March 2017

25

26

March 2017

Running guide

Running

REFRESH Stuck in a running rut or getting injured often and not sure why? Christina MacDonald explains how to avoid common running dilemmas

You can’t always run at the same pace or cover the same familiar route – your training needs to get more demanding. “To improve, your training plan has to be progressive,” says Professor John Brewer, head of the School of Sport, Health and Applied Science at St Mary’s University. “You have to set yourself a slightly harder challenge. The easiest way to do that is to increase intensity and incorporate speed endurance work into a training plan. That might be interval sessions, or it might be hill running – something where you’re taking your body out of your comfort zone so it will adapt.”

“Make sure you’re doing all the right things in relation to threshold runs, hill runs and a good mix of slow, steady runs with race pace training,” says Anderson.

Aim for one threshold run per week, a long steady run once a week and a hill run every one or two weeks.

If you’ve never done intervals

before, build them into your running sessions gradually. Start with a few short high-intensity intervals – such as one minute fast, one minute recovery – and see how you feel at the end.

Threshold runs are a great way to improve fitness. During a threshold run, you’ll alternate between shorter blocks of recovery and longer blocks of running at a pace that feels like ‘controlled discomfort’.

“If you were looking at a scale of one to 10, where one is super easy and 10 is the hardest you could possibly imagine, then you need to be at an eight or eight-and-a-half out of 10,” says Anderson. “It’s a lot easier to gauge how hard you’re working with wearable technology. Get your hands on some data and track your improvements over time.” 

W

hen you first got into running, you might have found it tough, but then noticed that you improved relatively quickly.

“When you start running, you’re going to see very quick improvements,” says running coach George Anderson. “But when you get closer to your potential, you’ll have to work harder to achieve those small gains.”

Whether it’s struggling to get faster, finding you’re running out of steam or suffering injuries, we look at what to do about some perennial runners’ problems.

STAYING IN THE SLOW LANE

March 2017

27

‘Zone out and say, “I’ll leave those feelings behind and focus on the crowd, the course and the terrain, and I won’t think about the discomfort in my body”’

NOT HAVING MUCH TIME TO TRAIN

Schedule your runs in advance and treat them like meetings: mentally commit to them, turn up and follow through.

“Wear your trainers as much as you can and always have your kit with you so you never miss an opportunity to head out for a run, even if it’s just for 15-20 minutes,” says Julie Robinson, fitness manager at Everyone Active and 10time marathon runner. “Trying to plan your running into your week and being organised is essential.”

Don’t overestimate the number of runs you need to do in a week. Many people training for longer distances assume they need to run five times a week, but three good-quality runs a week is fine. One shorter threshold run, one hill run and a longer run at the weekend, where you gradually build mileage, will be sufficient.

UNDER-TRAINING FOR RACES

If you haven’t done enough kilometres in training, be prepared to walk or run

28

March 2017

the race, or slow down and run at a comfortable pace. Even if you feel good in the first half, you may find you’re not able to maintain your pace during the latter stages. Use mental tactics to get you through. “There’s a kind of association and disassociation between mind and body,” says Brewer. “Zone out and say, ‘I’ll leave those feelings behind and focus on the crowd, the course and the terrain, and I won’t think about the discomfort in my body.’”

RUNNING OUT OF STEAM DURING THE LATTER STAGES OF RACES

Look at your nutrition. “If you’ve been eating a good diet, then you should have enough glycogen to get you around a half-marathon course,” says Brewer. “But in a half-marathon, you’ve been running at a moderately high intensity for quite a long period of time, so you may well have built up lactic acid. That would be one of the main causes of fatigue.”

Slowing down may help.

Make sure you’re properly hydrated before a race (drink half a litre two hours beforehand) and after the first hour, sip water every 10 to 15 minutes.

Consider your pacing. “If you’re capable of running a 1:45 half-marathon and on the day you go out at a 1:30 pace for the first 9km, that’s not going to last and the final 11km will be hard,” says Anderson. “So it might be your strategy that’s wrong, rather than the structure of your training. What’s your race pace?

That comes down to experience. Are you doing enough threshold running?

Have you got enough hill training in your schedule? Do you need to do more hills?”

If you’re really struggling near the end, alter your stride length. “Reduce your cadence so you’re still going at the same speed but taking fewer and longer strides,” says Brewer. “This seems to help offset fatigue, the theory being you’ve still got some muscle fibres that may not have been used quite as much.”

Finally, you may be underestimating what it takes. “If you train and get fitter, you’ll probably still feel the same amount of fatigue at the end but you’ll have

Running guide

got to the finish line a little bit sooner,” says Brewer. “If you want to get through a race without feeling fatigue, you probably shouldn’t race it – you might as well just run it as a training run.”

TEXT CHRISTINA MACDONALD/WILDBUNCH MEDIA • PHOTOGRAPHY GETTY IMAGES AND THINKSTOCK IMAGES

GETTING REGULAR INJURIES AND NOT KNOWING WHY

“Some people are more prone to injury than others,” says Brewer. “It comes down to the quality of an individual’s cartilage and their physique and biomechanics.

Make sure you’ve got decent footwear [replace your shoes every 480-800km] and progress slowly and steadily. Give your body time to recover, have at least one rest day a week and make sure you’re flexible and warmed up before you run.”

The more you run, the more time you need to spend unloading tight muscles, so taking time to do extra stretching and yoga after your workout may help.

“Sleep is important,” adds Brewer. “It’s very easy if you’re squeezing exercise into a busy lifestyle to cut down on sleep. But that’s when the body recuperates and readjusts to the rigours of training.”

Check your running style. “The most common cause of injury in distance runners is poor biomechanics, which is the product of having poor strength in some areas, tightness in others and bad technique,” says physiotherapist Mark Buckingham.

“The trick is identifying these areas. This should be done by a physiotherapist who has a detailed knowledge of running technique and the strength that’s required.”

On the other hand, are you working hard enough during your threshold runs? “If not, you’re just putting in loads of junk miles where you’re traipsing around going through the motions,” says Anderson.

Step back and take a look at your

training plan. “Are you pushing too hard?” asks ultra-marathon runner Martin Kelly.

“Even elites have easy weeks. Get a coach – if you’re not getting the results you’re looking for, find someone who can guide you, coach you and hold you accountable.”

FEELING STIFF OR SORE MORE THAN USUAL “You may be experiencing the effects of not fuelling, hydrating or resting sufficiently for the level of training you’re doing,” says Kelly. “It’s the body’s way of telling you something isn’t right.

Speak to a coach who has knowledge of all aspects of training, not just running, and evaluate your current regime.”

Using a foam roller may help.

“Doing lots of kilometres can wreak havoc with posture and it’s vital to stretch and roll out the tightness,” says Kelly. “See a physiotherapist for regular sports massages.”

Look carefully at nutrition and experiment with new strategies – one at a time – to see what works for you.

“There are lots of things you can start looking at that will help,” says Anderson.

“Will you benefit by taking more antiinflammatory fish oils after a training session to help you to recover better?

What about wearing compression socks during or after a session?”

Look at your recovery time. “If your body is aching, you’re better off taking a day off than going out and thrashing it again,” says Brewer. “Your body is reacting and saying, ‘I need a rest’. In time you get to know what feels right and what doesn’t, and being prepared to take time off is not a bad thing. We read exercise prescription guidelines and get carried away, thinking we must work out five times a week for 30 minutes a day. Actually, it’s far better to do two to three times a week for 20 minutes than nothing at all.” 

IT JUST FEELS TOO DIFFICULT!

“It could come down to recovery,” says Anderson. “If you’re not recovering properly after a training session, that can have an impact.”

March 2017

29

FIT FASHION SHOES

SKECHERS

NIKE

GoRun 400 Leather Tex, $139.90, skechers.co.nz

Air Zoom Vomero 12, $240, nike.co.nz

NEW BALANCE

Work it during your workout with our edit of the hottest new running gear

ASICS

FuzeX Lyte 2, $170, asics.co.nz

ADIDAS

Fresh Foam 822 V3 Graphic, $160, newbalance.co.nz

NEW BALANCE

SKECHERS

Ultra Boost ST, $290, adidas.co.nz

GoRun 4 2016, $189.90, skechers.co.nz

PUMA

Fresh Foam Zante V3, $190, newbalance.co.nz

ADIDAS

Ignite Dual, $160, puma.com

Ultra Boost, $290, adidas.co.nz

SINGLETS & TEES

KATHMANDU

Racerback singlet, $40, kathmandu.co.nz

30

ICEBREAKER

Aero tee, $90, icebreaker.com

March 2017

NEW BALANCE

Ice hybrid tank, $60, newbalance.com

ADIDAS

RUNNING BARE

Performance tee, $60, adidas.com

Easy Rider muscle tank, $69.99, runningbare.com.au

Running guide

JACKETS

PUMA

Jacket, $140, puma.com

ADIDAS

PUMA

MACPAC

Supernova Tko jacket, $160, adidas.co.nz

Transition sleeveless jacket, $100, puma.com

Litespeed active jacket, $169.99, macpac.co.nz

ASICS

NIKE

KATHMANDU

FuzeX packable jacket, $130, asics.co.nz

Aeroloft running gilet, $240, nike.com

Arenha hooded lightweight fleece, $200, kathmandu.co.nz

COTTON ON BODY

Mesh It tee, $29.95, cottonon.com

ADIDAS

Miracle Sculpt tank, $160, adidas.co.nz

CCC CLOTHING

No Sweat tee, $41.95, canterburyofnz.com

ICEBREAKER

PUMA

Singlet, $50, puma.com

Helix jacket, $399.95, icebreaker.com

RUNNING BARE

Baseline running tee, $64.99, runningbare.com.au

March 2017

31

S TIGHT

COTTON ON BODY

Crochet capris, $34.95, cottonon.com

NIKE

Zonal Strength tights, $200, nike.com

RUNNING BARE

Nina tights, $89.99, runningbare.co.nz

ADIDAS

Tights, $90, adidas.co.nz

SKINS

NEW BALANCE

Impact capris, $90, newbalance.co.nz

ADIDAS

ICEBREAKER

RUNNING BARE

Rush Impulse tights, Trend Edit tights, $94.99, $149.95, icebreaker.com runningbare.co.nz

PUMA

DNAmic Compression Training Miracle Sculpt Clash tights, $100, tights, $169.99, skins.net tights, $270, adidas.co.nz puma.com

COTTON ON BODY

PUMA

Tri-Panel tights, Clash tights, $100, $44.95, cottonon.com puma.com

SHORTS

ADIDAS

SKINS

Run 2in1 shorts, $120, adidas.com

DNAmic Compression Superpose shorts, $139.99, skins.net

NIKE

COTTON ON BODY

Booty shorts, $29.95, cottonon.com

2-in-1 shorts, $75, nike.com

32

March 2017

ASICS

Everysport shorts, $70, asics.com

EVERLAST

Everlast shorts, $15, kmart.co.nz

PUMA

Blast shorts, $50, puma.com

ASICS

Knit shorts, $50, asics.co.nz

Running guide

TS R O P S BRAS

ADIDAS

COTTON ON BODY

Racerback bra, $75, adidas.co.nz

Workout KIR bra, $39.95, cottonon.com

NEW BALANCE

TRIUMPH

SKINS

Triaction Control Lite Minimiser bra, $79.95, triumph.com

DNAmic Compression Speed crop top, $79.99, skins.net

RUNNING BARE

Hero bra, $65, newbalance.co.nz

PUMA

No Bounce crop top, $69.99, runningbare.com.au

PUMA

NIKE

Yogini Live bra, $65, puma.com

ACC

ES E SS O RI

Pro Classic Skew bra, $60, nike.com

MACPAC

LifeStraw Go bottle, $69.99, macpac.co.nz

Bag, $70, puma.com PUMA

Pure running cap, $30, rebelsport.co.nz

GARMIN

Forerunner 35 run watch, $349, garmin.com

NIKE

STYLING CARA HALL • PHOTOGRAPHY SUPPLIED

Fundamental towel, $42, theiconic.co.nz

UNDER ARMOUR

ASICS

UA reflective headband, $29.99, underarmour. co.nz

Pace Low Solid socks, $10, asics.com

NIKE

AW84 visor, $26.50, theiconic.co.nz NIKE

Foam roller, $79.99, rebelsport. co.nz

ADIDAS

Run belt, $90, adidas.co.nz

March 2017

33

March 11

Surf2Firth Bush Marathon: Hikuai, Coromandel Whether you choose to run a full marathon, a half marathon or a 14km, and do it solo or as part of a relay team, this inaugural off-road event is designed to challenge and promises epic scenery. surf2firth.co.nz

Hit the

TRACKS Immerse yourself in New Zealand’s natural beauty at one of these upcoming events

July 9

Xterra Auckland: Waiuku Forest Follow your nose from the mouth of the Waikato River to the sausage sizzle at the end of one of four courses.

You’ll wind through towering pines, and burst out onto the beach for the coastal section of the event. trailrun.co.nz

October 7

Tauranga International Marathon: Tauranga Fast, flat and fun is the name of the game here. There are several distances to choose from, and kids can join in on a 2km race. Do the 42.2km and you’ll run from oceanfront street The Strand to the estuary and along the Daisy Hardwicke walkway, then head over to the Mount and Matapihi. marathontauranga.co.nz

June 10

Double Rainbow Trail Run: Rainbow Mountain, Rotorua With options from 10 to 46km, even if you don’t glimpse a rainbow from the summit, you’ll enjoy gazing across Rotorua to Tarawera and the North Island volcanoes. lacticturkey.co.nz/ DoubleRainbow.htm

May 6

T42 Central Plateau Trail Run/ Walk: Owhango Based around the old logging road and popular mountain biking track the 42 Traverse, this event gives you 6.5, 11, 24 and 42km options and throws in fun challenges such as river crossings. t42.co.nz

May 20

Xterra Wellington Starlight Run: Wainui Trail Park, Wainuiomata Six and 10km courses see entrants jogging under the stars surrounded by a sea of bobbing head torches. The bush-clad trails are super safe, and the climb before the descent ensures sparkling views of the town by night. xterrawellington.co.nz

34

March 2017

August 13

Hawke’s Bay Trail Run: Sacred Hill Vineyard, Napier One in a series of six half marathons, you can choose to do the half, or a short or medium distance, all of which lead you off road – and possibly back to some of the region’s vineyards afterwards for some well-earned food and drink. hbtrailrun.co.nz

Running guide

December 10

Jingle Bells Jog: Nelson

October 14

This 5km on-road charity event to support the National Heart Foundation transports you from Trafalgar Park to Tahunanui Beach. Run, walk, skate or scoot – this is a family-friendly, Christmas-tastic affair. nelsonevents.co.nz

Chia Abel Tasman Coastal Classic: Tasman district This 36km run winds through the park from Awaroa to Maruhau. And it sells out every year, so get in quick! nelsonevents.co.nz

April 8

Sun Marathon: Wanaka Starting on the outskirts of town, you’ll feast your eyes on Wanaka’s spectacular autumnal hues as you set the pace along meandering scenic trails. The half and full marathon, 5km and 10km routes all follow the Clutha River. activeqt.co.nz

September 16 Queen Charlotte Relay: Marlborough Sounds

Grab four friends and enter a team to race from Picton to Havelock in one of New Zealand’s oldest road relays, and see some gorgeous sights in the bargain. harriers.net.nz/events/qcr

March 11 TEXT PHILIPPA PRENTICE • PHOTOGRAPHY WILL HORNER/BAUER SYNDICATION, THINKSTOCK IMAGES AND GETTY IMAGES

Run Dance Night Music Festival: North Hagley Park, Christchurch Slip into something a little more neon and grab your glow sticks for this evening event, which will have you running, walking or dancing for 5km, stopping at stations along the way to be entertained by some of New Zealand’s best DJs. rundance.co.nz

November 12

Coastal Classic: Taieri Mouth, Otago Paddocks, coastal tracks and wetlands are just some of the terrain you’ll cover on the 12km Claypot Run or the 21km Akatore Challenge, both of which offer stellar photo ops with incredible backdrops of the Otago coastline, not to mention exclusive opportunities to access private farmland. coastalclassic.org.nz March 2017

35