SPAR My Joburg Race 2017

JOBURG MY

R AC E

Official Magazine for the 2017 SPAR Women’s Challenge Johannesburg

E: INSID , EFICIARIES

BEN OUR RACE FASHION AND T S E AND THE LAT RENDS, GR S T E L Y G LIFEST IN H S, ALL T PRIX NEW NING RUN H MORE

AND MUC

#RaceUpWithCare

CONTENTS

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40

10

STARTING LINE

10 13 16

2016 Race in Pictures Reach for Recovery Drop a Pair to Show You Care

PODIUM

18

24

46

Latest Grand Prix Series News

PACE

24 28 34 36 40

Nutrition for Active Women ASICS’ Next Generation Performance Take Up the Mitchum Challenge Pro Training Tips All Things Running

STYLE

46 50 52 02 04 06 08 31

Message from the Marketing Director Message from the Race Organiser Message from the CGA President Finish Line Feedback Midsection Pull-Out

Choosing the Right Sports Bra Race Day Must Haves Spring Season Décor

52

ROUTE

58 60 63

Transition to Summer Skin Sleep Your Way to a Better Body Healthy Reasons to Love Spring

2017 • MY JOBURG RACE MAGAZINE

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MESSAGE

FROM THE MARKETING DIRECTOR OF SPAR SOUTH RAND

Bigger Better Joburg!

W MARTIN WEBBER

elcome, ladies of Johannesburg! Each year, I can’t wait to welcome you all to the SPAR Women’s Challenge and this year is even more exciting with a race that is BIGGER and BETTER than ever before!

First of all, we are moving to a new home! The Wanderers Stadium will always have a special place in our hearts because of the incredible race memories we have made there but our SPAR Women’s Challenge Joburg family has grown so much that we needed a bigger venue and the 2017 race will be at Marks Park Sports Club in Emmerentia. We try to bring you a bigger and better race every year, and every year, you wonderful ladies make the whole experience what it is. The way we have started to create a community around the race is something that will live on in all of us.

The beneficiary of the 2017 race will once again be Reach for Recovery, a remarkable organisation that reaches out to women with breast cancer. This year, they celebrate 50 years of providing practical, emotional and every other kind of support you can think of to women suffering from this dreaded disease. With the race growing in size, this year we will be able to give them a BIGGER and BETTER donation than we have before.

Another thing that will be BIGGER and BETTER about the 2017 race is the prizes up for grabs. The total prize money has been increased and more categories have been introduced, giving you an even better chance of winning!

The Grand Prix Series is also growing in size, getting BIGGER and BETTER. This year, a sixth race has been added to the series, taking place in Pietermaritzburg. For the first time ever, the 2017 series will be open to international runners as well as women of South Africa.

Lastly, I would like to thank our generous sponsors. We could not do this without you.

To our sponsors who we know we can count on year after year, thank you for your loyalty and for being there for us. To our new sponsors, welcome on board, thank you for your enthusiasm and excitement and I hope this is just the beginning of a long and beautiful relationship.

We hope to see you all at Marks Park Sports Club on 8 October for South Africa’s Most Beautiful Road Race!

THANK YOU

TO ALL OUR SPONSORS:

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MESSAGE

FROM THE RACE ORGANISER

A Better Race Every Year!

W MARLENE GUNTER

elcome to all our participants in the Joburg SPAR Women’s Challenge 2017 race. Once again, thanks to everyone involved – 2017 promises to bring us a race to remember. Every year, we aim to improve on the year before and through this continuous improvement, each race is better than the one before. This is reflected in the growing number of ladies we see running the race every year. In 2017, our entries have increased so much that we have moved to Marks Park Sports Club in Emmarentia to accommodate our growing numbers.

To make things easier for the thousands of women who are taking in part in the Joburg SPAR Women’s Challenge, this year we are focusing on doing online entries. Tickets can be purchased from www.sparjoburg.entrytime.com at any time of the day or night, so busy housewives and career driven businesswomen alike can enter with a few clicks whenever the time is convenient for you.

For the 2017 race, we would like to introduce Elana Afrika-Brendenkamp and Rene Kalmer as our new race Ambassadors. Rene is a well-known name in the SPAR Women’s Challenge world and we are excited to have her on board. Rene is a long-time runner of the race and is one of the most popular top runners. Be sure to check out her tips for running the SPAR Women’s Challenge race in this issue.

The SPAR Women’s Challenge has held a very special place in many people’s hearts for many years and I would like to take this opportunity to thank every lady who has participated in the race and who will run the race in the future; as well as our sponsors, staff, organisers and everyone involved. It is because of you that the race is so successful each year and we get to donate all our proceeds to Reach For Recovery to help women with breast cancer all over the country. Our Joburg ladies give the race the atmosphere and vibe that we feel every year, that feeling of camaraderie and uniting together that can’t be described, only felt in that moment.

Come and join us on race day, even if you walk behind the top runners like most of us will be doing. It’s a chance to get out in the fresh air, appreciate the scenic views along the course, meet ladies of all ages and from all walks of life and know that you are doing your part to help fellow women who are in need of support. Come and make your difference.

See you there!

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MESSAGE FROM THE PRESIDENT OF CENTRAL GAUTENG ATHLETICS

JAMES MOLOI President CGA

C

entral Gauteng Athletics is delighted and grateful to be associated with the SPAR Women’s Challenge through our partnership with SPAR South Rand.

It’s yet another year that we look forward to organising “South Africa’s most beautiful road race”. The race continues to attract thousands of women who want be part of the race which proves that sport has an astonishing power to bring communities together and positively improve the life of women in our province.

With the numbers achieved last year we are positive that the race will grow yet again this year. We wish all the women of Gauteng and South Africa who participate in the race the best of luck and thank them for this incredible show of solidarity and support of their fellow women. As part of the athletics fraternity we have noticed that we are experiencing a reduction in the number of women participating competitively in athletics and we need to rally behind our ladies and encourage them to excel in sports.

Central Gauteng Athletics is committed to ensuring that each and every participant enjoys the race and we further commit to ensuring that the race is technically sound.

On behalf of Central Gauteng Athletics I would like to thank our athletes for embracing the race, the media for your continued support in covering all athletics events and the Organising Committee who continuously make the SPAR Women’s Challenge Joburg one of the CGA events to remember.

I thank you all.

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FINISH LINE FEEDBACK

BE PART OF THE #SPARJOBURGRACE CONVERSATION! LIKE US, FOLLOW US AND TWEET US!

THIS IS WHAT YOU SAID ON FACEBOOK: SPAR Women’s Race Joburg

SPAR Women’s Race Joburg

SPAR Women's Challenge Pretoria

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What was your favourite part of the SPAR Women’s Challenge Joburg? #SPARJoburgRace #ShowYouCare

Make sure to stay after you have crossed the finish line for great entertainment from BlackByrd!

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Cecile Rams Fun, meeting friends, lovely route...wow the environment... and big ups to the men who coached us during the run Like • Comment • Share

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Vinolia Dipuo Moiloa Fabulous group,I loved Mafikizolo and Zaharas songs wow.Big up to BlackByrd Like • Comment • Share

Felicia T Sebopa They were great...awesome, fabulous enjoyed the performance. Wow ladies you really are good

Tshianzi Neluheni Goodie bags and definitely the music (performance) before the prize giving and spending the morning with my ladies.

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Vinolia Dipuo Moiloa Finishing the race with my new buddies, Neo Sithole and Lebogang Moate!

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Comment

2017 • MY JOBURG RACE MAGAZINE

Thank you to every participant in the 2016 SPAR Women’s Race Joburg!! See you again next year! #SPARJoburgRace #ShowYouCare

Lerato R Phala They were awesome.... Bring them back next year...

Chantelle Nel They were brilliant!!

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Bella Tsele Thank you very much, you are definitely doing wonderful wellness duty. Ploughing back to society, you are applauded SPAR. Like • Comment • Share

Adellyn Thorndike Well organised and fun ! Thank you.

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Cassandra Ison Was a great race - thank you Like • Comment • Share

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BRING-A-BUDDY COMPETITION!

We are offering you and your friend the chance to win a pair of ASICS running shoes to the value of R1 000 each. All you need to do is bring a friend who will then participate in either the 10km or 5km SPAR Women’s Challenge with you!

The only condition is that your friend should be a FIRST TIME PARTICIPANT.

HOW TO ENTER:

Complete the BRING-A-BUDDY competition section on the official race entry form. Bring it with you on 8 October 2017 and drop it into the BRING-A-BUDDY box at the SPAR stage.

SPAR Women’s Challenge and Caxton have teamed up to provide shoes for the underprivileged.

DROP OFF YOUR OLD SHOES THAT ARE STILL IN A GOOD CONDITION AT THE COLLECTION BIN AT 368 JAN SMUTS AVENUE, CAXTON HOUSE OR BRING YOUR OLD SHOES WITH YOU ON RACE DAY AND DROP THEM INTO OUR COLLECTION BIN.

ENTER NOW AND STAND A CHANCE OF SPOILING YOURSELF AND YOUR FRIEND!

OUR NEW RACE

VENUE!

We are excited to be hosting our first race at the new home of the Joburg SPAR Women’s Challenge – Marks Park Sports Club! After many successful years of hosting our race at Wanderers Stadium, we moved the race as SPAR Women’s Challenge in Joburg became more and more popular. The increase in entries meant that a brand new route and brand new venue were needed in order to accommodate everyone. We hope that you enjoy the new venue and the new route that winds through the beautiful Emmarentia area!

PUBLISHER Free Radical Media info@freeradicalmedia.co.za EDITOR Marlene Gunter SPAR Women’s Challenge – Race Organiser MANAGING EDITOR Nicola Profir: +27 84 701 1753 editor@freeradicalmedia.co.za DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za IMAGES © iStockphoto.com, 123RF,

Official SPAR Photographer: Reg Caldecott ADVERTSING SALES Sales: info@freeradicalmedia.co.za CONTRIBUTORS Martin Webber, Marlene Gunter, Central Gauteng Athletics, Nicola Profir, Rene Kalmer, The BLD Group, Beulah Jankelowitz, Spree, ASICS, FUTURELIFE®, Caxton, Mitchum, Elaine Pienaar, Lorna Jane, The Line Communications, KL PR & Events, Frontpage Communications.

My Joburg Race Magazine is published annually by Free Radical Media. My Joburg Race is subject to copyright in its entirety.

The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher.

FIND US ONLINE! ONLINE ENTRIES: www.sparjoburg.entrytime.com FACEBOOK: SPAR Women’s Race Joburg TWITTER: @SparRaceJoburg Be part of the conversation and please post with the hashtags

#SPARJoburgRace #RaceUpWithCare

Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. My Joburg Race is not responsible for any unsolicited submissions.

Free Radical Media reserves the right to reject any advertising at our discretion without explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media, SPAR or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.

SPAR nor the authors for any information contained herein.

Neither My Joburg Race magazine, SPAR nor its publisher is responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in My Joburg Race.

Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.

No liability is accepted by Free Radical Media, the publisher,

2017 • MY JOBURG RACE MAGAZINE

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LOOKING ON BACK 2016

ON 9 OCTOBER 2016, MORE THAN 15 000 OF YOU BEAUTIFUL LADIES CREATED A FLOWING GREEN RIBBON, MOVING AS ONE THROUGH THE STREETS OF OUR BEAUTIFUL JOHANNESBURG. IT WAS FOR SURE A SIGHT TO BEHOLD! IF YOU WEREN’T LUCKY ENOUGH TO BE PART OF THE EXCITEMENT AT WANDERERS STADIUM LAST YEAR, HERE IS A LOOK BACK AT WHAT WENT DOWN. BE SURE TO GET YOUR ONLINE ENTRY IN AT WWW.ITICKETS.CO.ZA AND BE A PART OF THE LEGENDARY SPAR WOMEN’S CHALLENGE JOBURG RACE FOR 2017.

Miss it and you will miss out!

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or Reco F h TURNS

Reac REACH FOR RECOVERY PROVIDES MUCH NEEDED SUPPORT TO THOSE WHO HAVE BEEN AFFECTED

BY BREAST CANCER. THEIR VOLUNTEERS WORK TIRELESSLY TO PROVIDE COMFORT AND UNDERSTANDING TO THOSE WHO HAVE BEEN THROUGH THE TRAUMA OF DIAGNOSIS AND TREATMENT – ALL BASED ON A SIMPLE PRINCIPLE, THOSE WHO HAVE ALREADY WALKED THIS DIFFICULT PATH ARE NOW HELPING OTHERS ALONG THE WAY.

R

y ver

50

each for Recovery is based on its American counterpart, Reach to Recovery, which is an International Organisation started in 1952 in the USA. 2017 will mark the 50th anniversary of Reach for Recovery South Africa. This milestone will be celebrated at the end of July in Mossel Bay with volunteers from all over the country attending.

The original USA founder of Reach to Recovery was Therese Lasser, a mastectomy patient, who realised that not enough was being done for the women whose lives had changed dramatically in the space of a few hours. Through trial and error she learnt to adapt to her new life. As a mastectomy patient who had adjusted well to her surgery she felt that she could provide assistance to other women.

Mrs Lasser well understood the psychological importance of a personal touch in helping women return to their previous way of living as quickly as possible after breast surgery. Following her visit to South Africa in 1967, a similar programme was initiated by mastectomy patients here under the title “Reach for Recovery”.

Many countries throughout the world offer assistance to women using a similar programme. There are no dues or charges.

It is a voluntary and free service available with her doctor’s approval to any woman who has had breast cancer. Approximately one percent of men will also be affected by breast cancer and need radical surgery as they have little breast tissue.

Volunteers of Reach for Recovery must themselves have undergone the trauma of breast cancer. They are carefully screened and undergo a training programme. They

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must be available for pre- and postoperative guidance and counselling. They are there to listen, answer questions and provide non-medical and practical advice.

They provide a comfort kit consisting of literature, a sponge, a soft pillow for under the arm and a bag for the drain.

Most important is the provision of a soft temporary prosthesis for women who have lost a whole breast and not undergone immediate reconstructive surgery. They are also given a list of stockists for permanent prostheses.

Reach for Recovery tries to educate and create as much awareness as possible by giving talks about their services. Reach for Recovery is built on a simple yet universal principle – one woman who has experienced breast cancer herself giving freely of her time and experience to assist and support another woman with breast cancer.

Reach for Recovery is the main beneficiary of the SPAR Women’s Challenge in Johannesburg held annually.

They rely heavily on donations to keep them going and according to Beulah Jankelowitz, ex officio, they are incredibly happy to be part of the race each year.

“We are an NGO and dependent on all donations and so appreciate the fact that 14

2017 • MY JOBURG RACE MAGAZINE

we receive a generous donation from SPAR every year as a race beneficiary of the Johannesburg SPAR Women’s Challenge,” says Jankelowitz. She says that they are also grateful to have paired up with the South African Mushroom farmers association (SAMFA). “During Breast Cancer Awareness month each October, mushrooms sold in pink punnets yield R1 per punnet thanks to SAMFA. This money helps us provide silicone prostheses to many indigent women.

We are extremely grateful for the generosity of the companies that support us. The money raised and donated helps to purchase the comfort kits and, where necessary, to provide silicone prostheses to indigent women,” she said.

For more information on Reach for Recovery, visit www.reach4recovery.org.za.

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DROP OFF A

PAIR AND SHOW YOU CARE Article courtesy of Caxton Greater Joburg North

DURING THE 2015 JOHANNESBURG SPAR WOMEN’S CHALLENGE, CAXTON GREATER JOBURG NORTH NOTICED MANY CHILDREN PARTICIPATING IN THE RACE WITHOUT SHOES. THESE ‘BAREFOOT’ RUNNERS CAME FROM DISADVANTAGED SCHOOLS IN JOHANNESBURG. SINCE BEING DIRECTLY INVOLVED IN THE SPAR WOMEN’S CHALLENGE, CAXTON ALONG WITH SPAR, DECIDED TO RUN THE ‘DROP A PAIR AND SHOW YOU CARE’ INITIATIVE WITH HOPE OF GIVING BACK TO THOSE IN NEED AS WELL AS TO SUPPLY SHOES TO THOSE WHO WISH TO JOIN THE RACE THIS YEAR.

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Irvette van Zyl, 2016 Joburg SPAR Women’s

Challenge winner, crosses the finish line.

Some children run the race barefoot.

L

ast year, hundreds of pairs of shoes were kindly donated and handed out to schoolchildren in Alexandra and Rosebank. Caxton Joburg North’s branch manager, Norman Dawe said the donation was a long-term initiative aimed at supporting rising athletic stars and together with SPAR, the company is proud to be the driving force behind this.

SPAR’s Marlene Gunter said the initiative would involve other schools in the future. “It’s a wonderful opportunity and a great motivation for these children to get and remain fit, which is also essential when tackling school work productively,” said Gunter.

René Kalmer, a Roodepoort resident, SPAR Women’s Challenge runner and the Joburg race ambassador, said the donation was a way of giving the needy some resources they could use to develop their careers as runners. “In the process, they are keeping themselves healthy and are able to lead balanced lives if they also commit to their schoolwork. Sports can open [more] doors when complemented with education,” Kalmer said.

This year, the aim is to collect even more shoes, keeping many feet happy throughout Gauteng. Old shoes in good condition can be dropped off at the collection bin at 368 Jan Smuts Avenue, Caxton House. There will also be a drop point at 1187 Cornelius Street, Corner of J.G. Strydom Road, Weltevreden Park and a collection bin at Marks Park on race day. Help us keep feet warm and active this winter!

THIS YEAR, THE AIM IS TO COLLECT EVEN MORE SHOES, KEEPING MANY FEET HAPPY THROUGHOUT GAUTENG.

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GRAND PRIX LEADERS

ON FIRE! Article courtesy of the BLD Group

Mapaseka Makhanya is one of the official Grand Prix patrons.

Rutendo Nyahora

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WITH THE 2017 GRAND PRIX COMPETITION THE FIERCEST WE HAVE SEEN IN YEARS, WE CATCH UP WITH THE LATEST GRAND PRIX DEVELOPMENTS AND THE TOP PERFORMANCES IN THE SPAR WOMEN’S CHALLENGE RACES SO FAR. Runners such as Zimbabwean, Rute ndo Nyhora, will now be eligible to earn Grand Prix points.

PODIUM

INTERNATIONAL RUNNERS HEAT UP THE COMPETITION For the first time, non-South Africans are now eligible to accumulate Grand Prix points, which is very good news for Zimbabwean Rutendo Nyahora, who has been one of the most consistent top ten runners in the series for the past few years.

An extra race has also been officially added to the Grand Prix roster with the inclusion of the Pietermaritzburg race on 20 August 2017. The Grand Prix prize money has also been increased substantially – this year’s

winner will be taking home R173 000. There will also be cash incentives for winners who meet target times.

NEW LOOK FOR THE SPAR GRAND PRIX Star athletes and many time victors of the SPAR Women’s Challenge races across the country, Mapaseka Makhanya and Rene Kalmer, have been announced as the official patrons of the 2017 SPAR Grand Prix. Both are former Grand Prix winners, with Kalmer having won the title three times and Makhanya once. “I feel very honoured

to be a patron of the SPAR Grand Prix,” said Kalmer. “I have been unable to run for nearly a year, first because of a hip injury, and then because I was pregnant. So I am very happy that I am still able to be part of the SPAR Women’s Challenge Series.”

“I am particularly excited that the Grand Prix is now open to non-South Africans, and I am so happy for Rutendo. She is going to make life tough for the rest of us who are trying to win Grand Prix points,” said Makhanya. “I am very excited about being named a patron of the Grand Prix. It is a big honour, and I know I will have to be a role model for other runners.”

Kalmer said the SPAR Women’s Challenge

Mapaseka Makhanya

Rene Kalmer, 2017 Grand Prix Patron

Rene Kalmer

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races had been very important for the development of road running in South Africa.

“I ran my first SPAR Women’s Challenge race when I was 13, and they have played a very important role in my development as an athlete. I think many runners have discovered the joy of running after taking part in one of the SPAR races.

“At the top level, competition is very tight – you used to be able to win the race with a time of 35 minutes – now you might not even make the top twenty with a time like that,” she said. “Because there are five – and now six – races in the Grand Prix, you are motivated throughout the year.”

Makhanya said it was particularly fulfilling to run in races designed specifically for women.

“The atmosphere of the SPAR races is very special. I can’t wait to get going with this year’s chase.”

Louisa Leballo took the winning spot at the SPAR Women’s Challange Cape Town race by 1 second

Mapaseka Makhanya

Kesa Moletsane managed to overtake Irvette van Zyl and win the PE SPAR Women’s Challenge

LEBALLO’S 1 SECOND CAPE TOWN VICTORY In one of the closest finishes in years, seasoned athlete Louisa Leballo sprinted across the finish line to snatch victory in the SPAR Women’s 10km Challenge in Cape Town in 32.58 minutes, just one second ahead of Kesa Moletsane . Last year’s SPAR Grand Prix winner, Irvette van Zyl (Nedbank) was third in 33.07 minutes.

Van Zyl surged into the lead from the start and appeared to be running strongly. She maintained the lead until the sixth kilometre, but Leballo, Moletsane, Mapaseka Makhanya and Lebogang Phalula were close on her heels. By the 7km mark, 39 year old Moletsane was giving her a run for her money. It was a tight race for the finish, with 39-year-old Leballo outsprinting Moletsane across the line. Leballo’s previous fastest time was 33.29, set in Soweto in 2003. “I never thought I would win today.

I wasn’t feeling well after the World Cross Country champs in Uganda, so it was a bit of a surprise to win,” said Leballo. “At the beginning, the race was very fast. It was my first SPAR Challenge race in Cape Town, so I didn’t know the route. I have been struggling with an injury for the past four years, so I am happy to come back strongly.”

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Irvette van Zyl

MOLETSANE KICKS VAN ZYL INTO TOUCH IN PE Kesa Moletsane used her famous ‘kick’ to beat defending champion Irvette van Zyl in the Port Elizabeth leg of the SPAR Women’s 10km race. Mapaseka Makhanya was third over the line. Moletsane finished in 33.13 minutes and Van Zyl was eight seconds behind her. Makhanya finished in 33.40, six seconds ahead of Nolene Conrad. Van Zyl started fast and stayed in the lead until the 8km mark, when Moletsane, who had been running in a group of six or seven runners, pulled away. She surged past Van Zyl and kept her lead until the end, although Van Zyl started closing in on her in the last 500 metres.

Moletsane, better known as a track athlete, said she had not planned the race in advance.

“I run my own race and when I kick, it’s because my body tells me to,” she said.

“I think I am using my strength as a track athlete well, to help me on the road. But the roadrunners know how to approach a road race, because they are used to road conditions. I just have to do it my way, and it seems to work.”

Van Zyl said she had set the pace,

PODIUM

Tish Jones, winner of the Durban SPAR Women’s Challenge with Lebogang Phalula who took third place

because no one else was prepared to. “I was in the lead until Kesa came flying past me at 8kms,” she said. “At that stage, I was tired and I had a sore ankle, after spraining it last week. But at 9kms, I got my second wind. I thought to myself ‘dammit, I can still run’, and I started closing the gap. I was closing in on her in the last 500m, but I couldn’t quite make it.” Moletsane and Van Zyl both earned bonus Grand Prix points for finishing within the target time of 33.26 seconds.

AN UNEXPECTED DURBAN VICTORY British marathon athlete Tish Jones led from start to finish to win the SPAR Women’s 10km Challenge in Durban on Sunday in 32.58 minutes. Kesa Moletsane was second in 33.31 and Lebogang Phalula finished third in 33.39 minutes. Jones, better known as a marathon runner, took the lead immediately. A small pack of runners tried to keep pace with her, but she shook them off at about six kilometres and ran well ahead of the rest of the athletes. Moletsane started slowly, but then used her famous kick to pass Phalula and snatch second place.

Jones said she enjoyed her run in only her second SPAR race. “I am more used to running further, and I expected a faster time for the effort I put in. But I guess that is my body adjusting to the shorter distance,” she said. “I didn’t really feel any pressure during the race – there was a group fairly close to me and I edged them out and widened the gap from about six kilometres.”

Moletsane, a leading track runner who 22

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In an unexpected turn of events, Tish Jones won the Durban SPAR Women’s Challenge race

Women’s 10km Challenge races completed and three to go at the time of going to print.

Challenge newcomer Kesa Molotsane has moved into a 21 point lead on the SPAR Grand Prix ladder, after coming second in the Durban leg of the SPAR Women’s 10km Challenge.

Molotsane was also second in Cape Town, and won the Port Elizabeth race. She earned bonus points in both races, and has a total of 78 points. The current Grand Prix title holder, Irvette van Zyl, was third in Cape Town and second in Port Elizabeth, also earning bonus points in each. However, she was forced to drop out of the Durban race because of an injury. She has 57 points.

top runners who all stand Irvette van Zyl, Louisa Leballo and Kesa Moletsane are among the within a few points of taking the top Grand Prix spot this year!

has done exceptionally well in her first season running the Challenge races, said she had found the going hard. “The route was quite tough and it is quite difficult to adjust to road running. But I am using the races as training for the track and I just love running, whether it is on the road or the track,” she said. “I’m determined to finish in the top three in the SPAR Grand Prix.”

For Phalula, it was her first podium finish this year. “I have been very stressed, because my twin sister, Diana-Lebo was pregnant, but she has given birth to a baby girl, and now I feel better. I went out to enjoy the race and I am very happy to be back in the top three,” said Phalula.

The defending champion and current Grand Prix title holder, Irvette van Zyl, dropped out of the race after about four kilometres, because of an injury.

NEWCOMERS TOPPING THE LEADERBOARD The SPAR Grand Prix Series has reached the halfway stage, with three SPAR

The 2015 Grand Prix winner, Lebogang Phalula, who was fourth in Cape Town, fifth in Port Elizabeth and third in Durban, is closing in on Van Zyl with 51 points.

Nolene Conrad and Mapaseka Makhanya, who won the Grand Prix in 2013, are in joint fourth position with 44 points.

The winner of the Durban race, British athlete Tish Jones, is in 12th position, with 30 points, after finishing within the target time. Jones did not compete in the first two races, but says she intends to run at least two more, which means she could challenge Moletsane before the final race in Johannesburg in October.

One of the outstanding achievers is Judy Bird, running in the 50-59 years category.

She has been the first Master home in all three races, earning time bonus points in each, for a category total of 30 points.

The last three races will be run in Pretoria on August 5, Pietermaritzburg on August 20 and Johannesburg on October 8.

PAC E

EVERYDAY

NUTRITION FOR BUSY, ACTIVE LADIES By: FUTURELIFE® Dietitian Angela Leach

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PAC E

WOMEN FROM ALL WALKS OF LIFE OFTEN FEEL LIKE THEY ARE OVERWORKED WITH TOO MUCH TO DO AND TOO LITTLE TIME. IN BETWEEN WORK AND FAMILY COMMITMENTS TRYING TO LIVE A HEALTHY LIFESTYLE CAN BE DIFFICULT. TO HELP YOU GET THROUGH YOUR BUSY DAYS WHILE STILL FOLLOWING A HEALTHY EATING PLAN, FUTURELIFE® SUGGESTS SOME EASY TO FOLLOW GUIDELINES.

BALANCE YOUR ENERGY Achieving an energy balance requires energy taken in through food and drinks to match energy used through daily metabolic functions and activity. Sufficient daily energy intake is essential for ensuring that the body is able to perform all necessary functions with enough left over to fuel your training, but, excess energy intake may lead to unwanted weight gain. Thanks to technology there are great apps and devices available which can help you to better understand your energy requirements as well as intake and expenditure.

PRIORITISE PROTEIN When you are training hard, reaching your protein requirements needs to be a priority. Protein is essential for many functions within the body, including it’s often most recognised function, muscle protein synthesis. Requirements can usually be met with a well-planned diet, making supplements unnecessary. To optimise muscle growth and repair and make sure that you are getting enough protein, spread your intake throughout the day’s meals, rather than trying to get large amounts in one or two meals. Protein can be obtained from both plant and animal sources, but it is important to be aware that animal proteins, while high quality, are often high fat – and that lower fat options should be selected where possible.

USE HIGH QUALITY CARBOHYDRATES TO FUEL YOUR TRAINING Carbohydrates are the primary fuel source for both your muscles and your brain, making them an essential part of any diet, but particularly a training diet. One should pay special attention to the quality of carbohydrates consumed and largely choose whole-grain, high fibre options with a low glycaemic index (GI) such as sweet potato, starchy vegetables, brown rice, low-GI bread and whole-wheat pasta.

MICRONUTRIENTS HAVE A MACRO EFFECT ‘Micronutrient’ refers to vitamins and minerals, which our bodies need in small amounts daily in order to perform many necessary functions. In some cases active people have slightly increased requirements for some vitamins and minerals, but these

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Where does FUTURELIFE® Smart food™ fit in?

FUTURELIFE® Smart food™ fits flawlessly into the everyday diet of active women, providing everything you need with the bonus of absolute convenience.

FUTURELIFE® Smart food™: • Is high in genergy.

• Contains slow release, low-GI carbohydrates.

• Provides 9g of high quality protein per 50g serving, this can be further increased if mixed with milk.

• Provides 50% of your daily requirements for all vitamins and most minerals in a 50g serving.

• Can be enjoyed on-the-go as a porridge, shake or smoothie at any time of the day.

• Ticks all the boxes as an ideal pre-training or race meal, this should ideally be consumed about 1-3 hours before exercise depending on time and individual tolerance.

DON’T DEHYDRATE!

can usually be met through increased energy intake and a healthy, balanced diet, without any food group exclusions.

Pay special attention to fruit and vegetable intake. Half of your plate should be made up of fresh vegetables as they are packed with vitamins and minerals as well as fibre. It’s also important to vary the colours of fruit and vegetables you eat as they are rich sources of phytonutrients (antioxidants, powerful defenders of health). Aim for five servings of fruit and vegetables (one to two of each colour) per day.

If you feel for whatever reason that you may not be getting sufficient micronutrients, take a multivitamin at 100-150% of the NRV for each nutrient. Individual micronutrients should not be supplemented without a diagnosed deficiency.

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Around 60% of your body is made up of water and this water is necessary for many functions in the body. If your hydration levels are not what they should be, you will soon see it in your training – decreased stamina, speed, energy and muscle strength may occur.

As a guide it is recommended that we drink six to eight glasses or 1.5 to two litres of water per day, this amount will increase with training and should be accounted for. Although water should be our primary source of fluid, we can also fulfil some of our requirements with other drinks and foods such as dairy products, fruit and veg juices and soups.

EAT BREAKFAST Make sure it’s low GI and contains protein, this will provide you with the energy and vitality that you need to do your day! Not only do studies say that it will help speed up your metabolism, prevent you from overeating throughout the day and manage your weight; it will also help you live longer, feel better and ultimately help reduce and/or manage your risk for lifestyle diseases.

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NEXT GENERATION

PERFORMANCE Article courtesy of ASICS

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ASICS UNVEILS A NEW PERFORMANCE COLLECTION THAT SEAMLESSLY COMBINES PERFORMANCE, COMFORT AND STYLE. INSPIRED BY ASICS’ RENOWNED JAPANESE CRAFTSMANSHIP AND APPROACH TO CONTINUOUS IMPROVEMENT, THE COLLECTION BUILDS ASICS’ LEGACY TECH INTO STREET STYLE THAT LOOKS JUST AS GOOD FOR HANGING OUT WITH FRIENDS AS IT DOES AT THE GYM OR THE PARK.

T

he ASICS autumn winter collection for 2017 debuts the newest addition to the ASICS running portfolio with the GEL-KENUN footwear. Taking inspiration from the cirrus cloud, ‘kenun’ in Japanese, the GELKENUN is designed to make you look and feel as though you are running on clouds. With a flexible mesh upper and rear foot GEL, the GELKENUN is fit to energize every step with a streetworthy look.

The collection offers a full head-to-toe range of fashionable, high-performance apparel for both warm and cold weather – from jackets, tees and tights to shorts and support wear. The apparel includes a ASICS hexagon logo design and one-line feature symbolizing the brand’s trademark union of aesthetics and bodymapped research, and setting the tone for the collection’s street-cool ethos.

The products’ modern, minimalist design is backed by a series of outstanding technical benefits. These include motion dry technology and powerful wind and water repellents in the jackets, tights and tees, coupled with a unique wrap construction that lets wearers adapt their look for days when they play, and days when they don’t.

“The AW17 collection offers fitness explorers high performance fashion gear that flexes to meet the many demands of their fast-paced urban lifestyles – whether it’s working out, going

out or chilling out. The combination of streetstyle and technology demonstrates a new design story for ASICS. AW17 is not so much a clothing choice, but the foundation for a modern way of life” said Paul Miles, Senior General Manager, Global Marketing Division ASICS Corporation.

The ASICS AW17 Cool collection, available in stores now, uses highly breathable mesh fabrics to reduce contact with the skin, and superior wicking to pull away moisture – keeping the wearer cool, dry and comfortable. With a lightweight, stretchable fabric, the cool apparel is designed to help the wearer feel fast and mobile while repelling water and stopping wind in its tracks. This collection is designed to help ASICS fans stay cool through the summer while looking good.

The ASICS AW17 collection will be available at leading sport retailers nationwide.

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08 OCT 2017

SAVE

THE DATE PULL OUT

THIS HANDY PULL-OUT AND KEEP SECTION IS THE PERFECT WAY TO STAY UP TO DATE ON RACE RULES AND INFORMATION, KEEP MOTIVATED FOR THE BIG DAY AND TO FAMILIARISE YOURSELF WITH THE ROUTE LAYOUT FOR RACE DAY.

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Water Point 5km Route 10km Route

p a M e t u Ro 2017

S U N DAY 8 O c t 2 0 1 7 • S TA R T T I M E : 8AM

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FAQ’s

NEED TO KNOW RACE INFO

FROM WHAT NOT TO DO, WHAT NOT TO FORGET AND WHAT YOU REALLY NEED TO KNOW – IT’S ALL HERE, SO READ CAREFULLY!

THE RACE WILL TAKE PLACE ON

08 OCT 2017 | 08H00

AT MARKS PARK SPORTS CLUB 1. Are dogs on a leash allowed?

No. 2. Can you bring your baby in a pram?

Yes. 3. Can we bring cooler bags with drinks to enjoy while our families run?

Only if it is in plastic bottles.

4. Do kids pay to take part in the race?

Kids in prams enter for free while the rest do pay – it all goes towards a good cause.

5. When is the cut-off time for the runners?

120min.

6. When does the prize giving start?

10:00am.

7. Are wheelchairs allowed?

Only with special permission granted by the race organisers.

8. Can I bring my own braai stand?

No, there are food vendors at the venue.

9. When does the registration close?

Pre-entries close on 25 September 2017 but you can still enter at the venue (Marks Park Sports Club) from 5 to 8 October 2017.

10. Where does the lucky draw slip go?

Lucky draw slips are torn off and placed in the draw bin by race staff at the goodie bags collection point.

11. I have my race number and t-shirt, must I still go to registration on race day?

No, it is not necessary.

12. Where is the race start?

The 5km starts on the corner off Hill and Umgeni Road.

The 10km starts on the corner off Hill and Buffalo Road.

13. I have won the prize money; when will it be paid?

Prize money payments will be done every Friday, after the doping test results. Please check your account carefully before phoning to enquire.

14. Must I wear the race t-shirt?

Although is not compulsory, SPAR would appreciate it.

15. Why are only women allowed to win prizes while men run the race to support them?

Because it is a women’s race. Yes, men can also take part but they do not qualify for lucky draws or prize giving. They will however receive a goodie bag and a medal.

16. Will there be medical assistance available at the race?

Yes. There will be a clearly marked medical tent on the field manned by qualified staff.

17. Where can we park?

Please visit www.spar.co.za.

POST-RACE TIP DID YOU KNOW THAT EATING BREAKFAST CAN ENHANCE BOTH YOUR PRE-RACE TRAINING AND YOUR PERFORMANCE ON RACE DAY?

Make sure it’s low GI and contains protein, this will provide you with the energy and vitality that you need to do your best on the day! Not only do studies say that it will help speed up your metabolism, prevent you from overeating throughout the day and manage your weight; it will also help you live longer, feel better and ultimately help reduce and/or manage your risk for lifestyle diseases.

For more FUTURELIFE® nutrition tips, visit the SPAR Women’s Race Joburg Facebook page.

Please see entry forms for race day and competition rules and regulations.

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MITCHUM

ON THE MOVE!

ARE YOU UP FOR THE CHALLENGE?

F

rom weightlifting events with Arnorld Schwarzenegger, to cross fit events and the SPAR Women’s Challenge races, Mitchum is everywhere! The brand has grown in leaps and bounds and is challenging South Africa to #SwithToMitchum!

Mitchum is leaving its mark everywhere with the #MitchumOnTheMove campaign which challenges you to take the ultimate efficacy test! This ultimate challenge of efficacy pushes you and your armpits to the limits!

The challenge is to make you sweat, while Mitchum Advanced Control with 48hr protection against wetness and odour rises to the occasion to keep your armpits dry, comfortable and smelling great! We’re talking ultra-powerful sweat and odour control to the next level!

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RUNNING ADVICE FROM A PRO

By Rene Kalmer

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RENE KALMER IS A PROFESSIONAL RUNNER WITH OVER 20 YEARS OF EXPERIENCE WORN INTO HER RUNNING SHOES. WE ARE PROUD TO ANNOUNCE THAT SHE IS ALSO ONE OF OUR OFFICIAL RACE AMBASSADORS. SHE HAS SHARED HER TOP TRAINING AND RACE DAY PERFORMANCE TIPS THAT ARE PERFECT FOR BOTH NOVICE AND ADVANCED RUNNERS – READ MORE AND TAKE YOUR PERFORMANCE IN THIS YEAR’S RACE TO THE NEXT LEVEL!

RENE’S TOP 5 PRE-RACE TRAINING TIPS: 1. GET THE RIGHT RUNNING SHOES Shoes are the most important running equipment there is. If you are a newbie runner it is best to go to your local running store where a specialist can help you to get the perfect running shoe according to your physiology, fitness profile and training goals. Proper running shoes will make running a lot more comfortable, help you improve your fitness levels and help to avoid running related injuries like shin splints, knee pain and foot pain.

2. START WITH RUN/WALKS The run-walk method is a great way for new runners to get started. Start by running/walking for 20 to 30 minutes three times a week. You can also opt to go for a longer run/walk over weekends.

Once you are comfortable with your current level of fitness, you can gradually increase the amount of time and days you are running. The “Talk test” is a great guideline regarding pace – if you can hold a conversation while training, you’re at the right pace.

3. AVOID THE TERRIBLE TOO’S Runners who do too much too soon without

Rene’s Guide to Your Best Race Day Performance!

1. Be prepared! Lay out all your gear the night before.

2. Remember to have breakfast; you don’t want to run on an empty stomach.

3. Dress for success – wear something comfortable and don’t layer too much.

4. Avoid the stress and arrive about an hour early for the event.

5. Bring an extra tissue or toilette paper for the porta loo. Enough said…

6. Don’t try anything new, from breakfast to clothing. Stick to your routine.

7. Stay hydrated; drink enough water or an energy drink before, during and after the race.

8. Pace yourself and don’t start too fast!

9. Wear sunscreen.

10. Enjoy every step and soak up that finish line moment!

giving their body enough time to rest and adapt will eventually run into trouble and risk injuries. Make sure you don’t fall into the trap of ‘too much, too soon, too fast, and too often with too little rest.’

4. LOG YOUR RUNS Keeping a training journal or logbook of your runs is a great training tool. Whenever your motivation is a bit down, it is a great way to look back and be encouraged by how far you have come. Here is my list of things I pin down in my logbook: workout, distance, pace, heart rate and how I felt during my session.

5. BE SAFE Make sure you are visible while training on the road, just because you can see a car doesn’t mean the driver can see you. Wear bright, light and reflective gear especially when training in the dark.

Always run against traffic and avoid busy roads with narrow streets and no sidewalks. Be aware of your surroundings and avoid running with music. Always carry an ID card with you and inform loved ones of the route you are planning to run.

About Rene

Rene Kalmer is amongst the most versatile female distance runners ever produced in South Africa and currently the country’s top distance runner. She has won an astonishing 40 SA titles, starting with the u.15 crosscountry title in 1995, and first represented South Africa as a junior in the 1996 World XC Championships at the age of 15. What really makes her stand out career-wise is the unprecedented string of 27 victories in the SPAR Women’s Challenge Grand Prix Series, stretching from her first win in 1998 to her most recent in August 2012.

In addition to being the official ambassador for the Joburg leg of the SPAR Women’s Challenge races, this year Rene was also named as a patron of the SPAR Grand Prix series. Rene is happily married and has recently had her first child making her one of our favourite and most relatable SPAR Women’s Challenge top runners!

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ALL THINGS

RUNNING 40

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TAKING PART IN A RACE LIKE THE SPAR WOMEN’S CHALLENGE IS A BIG DEAL SO WE’VE COMPILED THE LATEST NEWS, PRODUCTS AND FUN FACTS ABOUT RUNNING AND RACING THAT YOU NEED TO KNOW WHILE PREPARING FOR THIS YEAR’S RACE!

RUNNING ON

NO SLEEP

Being sleep deprived doesn’t only make you feel tired, it can make you jittery, achy and more injury-prone. Everyone’s sleep needs differ but if you’re waking up still tired, it means you’re not getting enough.

Professional athletes schedule nap times with the same worth they give business meetings and while training, can log up to ten hours’ of sleep a day. The bottom line is the more nights you get less than your required amount, the greater the consequences will be for your running.

Running with too much sleep debt can hamper your times and distance, leave you feeling achy and sore, unmotivated and unwilling to carry on. Not only that, sleep deprivation can have disastrous effects on your overall health too.

60 MINUTES - spent running every week is enough to see you reaping the benefits.

Forget the idea that you have to run marathons or keep up with professionals to earn the benefits of running. Scientists have proven that as little as an hour spread over the week can maximize the health advantages that come with running while decreasing the risks that come with longer sessions.

OUR FAVOURITE

RUNNING APP Runkeeper.com is one of the most efficient running apps out there. It tracks distance, speed, calories and your activity history. You can detail your workout for training and you can use it for other sports too. Challenge your friends by sharing your results to social media and check out the Fitness Classes on Runkeeper.com’s website.

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PERIODS AND

PERFORMANCE Your menstrual cycle is divided into two halves and each phase affects your performance differently.

The follicular phase is when you have your period and build up to ovulation.

During this phase, estrogen levels start low and gradually rise. This is when most runners record their best times. In this phase, body temperature is lower and energy is released quickly making it a good time for shorter high-intensity workouts.

After ovulation, the luteal phase begins.

While the lining of the womb builds up in preparation for pregnancy, progesterone levels soar and body temperature increases. If no fertilization takes place, progesterone and estrogen levels rapidly fall, triggering the start of bleeding. Most women say they can complete endurance events well during this phase.

The week before your period can leave you feeling bloated, sluggish and moody and training may not yield your best times but a gentle run should help any premenstrual cramps and mood swings.

Running while on your period may increase your risk of ruining your cute running shorts but you’ll probably hit your best times as this early follicular phase is a great time to train.

Keep a diary of your training times and your cycle and after a few months you’ll be able to predict when you’ll get your best times and perform your best in races.

SHOE

SHOPPING!

MUSIC MAKES YOU

RUN FASTER Multiple studies have shown that music can help you run faster. Our favourite MP3 player for running is the Sony NWZ-WS613 4GB Bluetooth Sports Wearable MP3 Player. It weighs a mere 37g and comes with a small remote that fits comfortably in your hand or running belt.

When you run, every time your foot hits the ground it generates a force up to three times your body weight per square inch. This force travels through your foot, up through your ankles, knees and hips and back again, reverberating through muscles, bones and tendons. Worn out shoes don’t absorb enough impact which can cause a variety of serious injuries.

The general rule of thumb is to replace your running shoes around every 800km but listen to your body. If small aches and pains get worse or new twinges start to appear, it’s a good indication that you need to do some shoe shopping.

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RACE

RECOVERY You did it! You crossed the finish line!

Now what? Recovering from a race is as important as training for one. You should plan your recovery the same way you plan your training in order for you to hit that next goal.

IN THE MINUTES AFTER: Although sprawling flat on your back and not moving may sound tempting, your muscles will stiffen up if you don’t cool them down. Slow walking and stretching every muscle you just spent an hour stimulating will prevent you from not being able to move for the next few days.

THE HOURS AFTER: All runners come out of a marathon somewhat dehydrated. You have to keep replenishing that water throughout the rest of the day. Alcohol will dehydrate you even more, so save the celebratory drinks for the next evening. Keep the nutrients coming with fresh fruits and veggies and some protein to help your aching muscles heal.

THE DAYS AFTER: A few days rest is needed after a gruelling race but that doesn’t mean sitting back and relaxing. Short light intensity workouts will keep your muscles supple and strong and won’t set you back if you have another race to plan for.

A NERVOUS

WRECK!

Are you the kind of person that can’t sleep from nervousness the night before a big race? Here are five tips to mentally prepare yourself for race day:

1

BOOST YOUR CONFIDENCE Visualize yourself crossing the finish line or look back at some of your training times to reassure yourself that you can do this.

2

THE DAY BEFORE A RACE What you eat the day before a race counts just as much as what you put into your body on the day of a race.

3

BE YOUR BEST The most you can do is the best you can do. Promise yourself to try your hardest and do your best – and be happy with the result that your best brings.

4

THE NIGHT BEFORE THE NIGHT BEFORE Many athletes struggle with anxiety based insomnia the night before a race but adrenaline and excitement on the day can carry them through. Getting a good night sleep the night before the eve of a race will limit your sleep debt on race day and the negative sideeffects that come with it.

5

IT’S NOT ABOUT WINNING OR LOSING It’s about having fun while you play the game. The SPAR Women’s Challenge is about women coming together and doing something for a good cause and above all, having fun!

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RUNNING FOR

BEGINNERS

If you’re not a runner and plan to walk the SPAR Women’s Challenge, here are five reasons why you should consider changing your mind:

1

RUNNING IS SO EASY! All you need is a sports bra and good running shoes. Start slow and build up to running longer distances faster.

2

WORK YOUR HEART OUT Every stride you take makes your heart pump more blood around your body. Running faster means your heart works harder and gets stronger.

3

LESS STRESS Running is used by mental health experts to treat disorders such as depression and drug or alcohol addiction. If running can help them, it can help you!

4

YOU’LL LIVE LONGER Exercise reduces your risk of many cancers, heart disease, diabetes, high blood pressure, strokes, liver disease and more and combats many symptoms of aging such as cognitive decline and bone mass loss.

5

SHOW IT OFF The best part? It will only take a few weeks before you notice how your body is firming up and slimming down – and showing it off will make you feel great.

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SHOULD YOU EAT A

PRERACE SNACK? What you put into your body the day before and especially the morning before a race can have a huge impact on the outcome of your race. Breakfast on race day is non-negotiable and should ideally be eaten three to four hours before the race so that the food has time to digest and turn into the fuel you need for your run.

A small high-carb snack such as peanut

butter and banana on a slice of rye 60 to 90 minutes before the race can keep your energy levels up and prevent you from running out of fuel. Try not to eat anything less than an hour before a race. Nerves can cause indigestion which can make you feel bloated and constipated – not a good way to start a 10K!

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THE

IMPORTANCE OF A GOOD SPORTS BRA A SUPPORTIVE SPORTS BRA IS AS IMPERATIVE TO A WORKOUT AS WATER. INVESTING IN THE CORRECT BRA FOR YOUR BODY AND LIFESTYLE CAN BE A REAL CONFIDENCE BOOSTER AND JUST THE MOTIVATION YOU NEED TO BE CONSISTENT IN YOUR TRAINING. Article courtesy of Lorna Jane

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C

hoosing the right sports bra isn’t as simple as picking the prettiest one and hoping for the best.

You need to consider fabric, fit and practicality.

The right sports bra is not only going to make you feel comfortable, it’s also going to protect the girls. Inadequate breast support during a workout can lead to irreversible ligament damage. Ouch!

THE FABRIC MOISTURE WICKING is definitely a term you want to look out for. It refers to tiny filaments in the fabric that encourage water to move away from the skin. When water makes contact with these filaments the moisture is wicked away from the skin to the exterior of the garment where it can evaporate efficiently.

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BREATHABLE fabric is also a game changer. Mesh panels expose the skin to airflow, maximizing evaporation and cooling of the body. Mesh panels are also incorporated into the design to flatter the female shape.

SUPPORT is everything. The stretch of the fabric is a good indicator as to how much your sports bra will have your back.

You want the fabric to stretch through the

3. CHECK THE SIDE – the bra should sit flat against the side of the bust.

4. CHECK THE BOTTOM – when you gently pull the bottom of the sports bra band it should feel firm against the body, but not be restrictive. You should be able to fit one finger around the bottom of the sports bra band.

BE PRACTICAL Match your sports bra to your workout not just to the colour of your trainers. Here is where we have to get practical about the features of your sports bra. Is the sports bra designed for high impact workouts with additional support and functional straps or is the sports bra more suited for low impact activities like walking or yoga? Lorna Jane has a style and fit to suit every women and workout.

Supportive Options

horizontal and vertical for optimal support and freedom of movement. Padding can also add support and shape for your bust.

Add the quality quick dry, which is the resistance of the fabric to absorb moisture, and you are winning. We love this because it keeps the skin cool and dry and reduces chafing, as the fabric stays dry and light against the body.

THE FIT

SPEAR SPORTS BRA This sports bra has it all, the comfort and support you need to outrun your biggest rival. Designed with a racerback for easy movements, the clasp back allows for easy on and off while the adjustable straps let you customise the fit. Thanks to the fabric you’ll stay cool and dry with moisture wicking properties, this is the bra to take you the distance.

SERENA SPORTS BRA Spin class to Strength and Stretch and any workout in between, this maximum support sports bra has you covered. Designed with compressive mesh panels at the front and back, giving you coverage, and added ventilation and support during your most intensive workout.

A good sports bra should fit firmer than a regular bra but should not restrict movement or breathing. Here’s what you need to check when fitting a sports bra: 1. CHECK THE BRA TOP – if your bust is spilling out at the front or under the arm there is not enough room for your bust.

The size may be too small or the style isn’t correct for your shape.

HAVEN SPORTS BRA Haven offers full coverage thanks to the high neckline cut, but also great support thanks to the cross over straps and wide under bust elastic which aids support and mobility.

The performance moisture wicking fabric will ensure you stay dry as your workout heats up.

2. CHECK THE STRAPS – make sure that they are not too tight or too loose.

You should be able to fit one finger under the shoulder strap.

Find your support with a perfect fit at Lorna Jane stores nationwide or online at www.lornajane.co.za.

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RACE DAY MUST HAVES

RUN IN STYLE ASICS FuzeX V-Neck SS Tee, R600 ASICS FuzeX V-Neck SS Tee, R600

ASICS FuzeX Layering Tank, R550

Fitbit Charge 2, from R2999

ASICS 3ppk Lyte Ped socks, R180

Futurelife Smart Fibre Flakes, R39.99

MAX OUT YOUR ENERGY

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ASICS FuzeX Graphic Tights, R900

R YOU CE

RA ER B NUM

aQuellé 750ml Still Natural Spring Water with sports cap, R7.49 Scheckters Organic Energy, R19.95

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KEEP TRACK OF YOUR BELONGINGS ON RACE DAY! HomingPIN tags, stickers and key rings allow you to tag a variety of items including tog bags, mobile phones, keys, wallets and ID documents. With this handy tool, lost goods have a much better chance of being returned to their owners, and owners have peace of mind too! Available at select Cape Union Mart Stores and online at www.takealot.com.

NO SWEAT! Mitchum Women Powder Fresh Roll on, Powder Fresh Gel and Powder Fresh Aerosol

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SUPPORT CREW

KEEP INJURIES AT BAY

ASICS Training Essentials Bag, R700

SOiL Organic Athletic Massage Blend 100ml, R100 Wintergreen Icy Arnica Gel, R45

ASICS Waistpack, R350 Plush Takkie Clean 250ml, R35.99

STAY COOL Keep your drinks ice cold with an Atlasware flask www.atlasware.co.za

SUN PROTECTION ESSENTIALS Almay Age Essentials Lip Treatment, R150 Lorna Jane Active Cap, R499

Sunglasses, Infinity, R490

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SPRING REVIVAL

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FLORAL SPECTACLE Diana lined curtains, Volpes, R799

Blue Lily Study Scatter, Weylandts, R1 195

EXCITED TO LEAVE WINTER BEHIND? READY TO SHRUG OFF THE DARK SHADES AND STIFLING TEXTURES THAT HAVE BECOME PART OF YOUR DAILY LIFE AS YOU DESPERATELY TRY TO ESCAPE THE COLD? WITH THE DAYS GETTING LONGER AND THE WEATHER GETTING WARMER WE COULD ALL DO WITH WAYS TO BRING SPRING INTO OUR LIVES THAT MUCH FASTER. WE’VE ROUNDED UP THE BEST PRODUCTS ON THE MARKET FOR INTRODUCING SOME OF THAT SPRINGTIME FRESHNESS INTO YOUR HOME.

Coricraft Scatter Cushions, R175 each

Classique curtains in duck egg, Volpes, R399

BLUE SKIES AHEAD Gravel Scatter, Weylandts, R795

Scatter Cushion, Coricraft, R150 Tara Planter, Volpes, R79

Cara Planter, Volpes, R79

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LET THE LIGHT IN! Light fittings with a combination of natural and industrial textures make the perfect neutral accent for any home!

Add pops of bright colour to your home with these brightly coloured light fittings from Lighting Warehouse. Think bright blues, reds and greens to liven up the home and set the tone for spring.

The Bilbao and Barnhouse pendant lights offer the ideal colourful accents that will infuse a fun and colourful springtime boost into any interior. Visit www. lightingwarehouse.co.za to find a shop closest to you.

Pegasi Pendant, Coricraft, R595 Ring Pendant, Weylandts, R995

Vega Pendant, Coricraft, R1 295

Glass Pear Pendant Lamp, Weylandts, R1 295

Blibao Pendant, Lighting Warehouse, R1 299,95

Barnhouse Pendant, Lighting Warehouse, R599, 95

Swartland

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STUNNING VIEWS FROM SWARTLAND

You can maximise the natural beauty of springtime by bringing the outdoors inside by adding some gorgeous timber or aluminium windows or doors that offer stunning views to the outside. This will open up the space, bring the natural outdoor vistas inside and brighten up the space by letting in more natural lighting. Visit www.swartland.co.za to browse the various windows and doors on offer.

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CELEBRATE NATURE

Link Table, Weylandts, R2 995

Teak Root Chopping Board, Weylandts, R295

Bark Planter, Weylandts, R295

Modern Teak Root Bowl, Weylandts, R245

HIGH TECH FRESHNESS

FLAT OUT

Shield Lamp Table, Coricraft, R2 995

Jester Lamp Table, Coricraft, R995

Deco Lamp Table, Coricraft, R1 295

Steam your way to a healthier and slimmer you! With summer fast approaching, more and more people are looking for healthy ways to slim down and improve their health. Miele’s range of freestanding and built-in steam ovens can help you reduce your calorie intake and boost the nutritional value of the food you cook. Browse the full range at www.miele.co.za.

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TRANSITION TO

SUMMER SKIN AFTER MONTHS OF FROST, FOG AND FRIGID TEMPERATURES, SPRING IS FINALLY ON ITS WAY. WINTER IS LEAVING THE BUILDING, TAKING WITH IT OUR DREARY MOODS AND DRY, ITCHY SKIN. AND WHILE WE’VE SPENT THE LAST FEW MONTHS LAYERING ON SERUMS, BALMS, AND OILS, SUMMER’S WARMER AIR AND INCREASED HUMIDITY MEAN OUR SKIN IS ABOUT TO BE IN FOR A SHOCK. SO WHAT IS THE BEST WAY TO SWITCH OUR SKIN CARE ROUTINE AND FACE THE SUNNIER DAYS AHEAD? 58

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xperts say that the first step is to swap your moisturizer for something a little lighter and most beauticians and dermatologists recommend switching from a rich moisturising cream to something lighter with a hyaluronic acid or water-based formula once the weather starts to warm up. The reason for this is because our skin tends to hold more water in the spring and summer, so you don’t need as much protection. While using a moisturizer with an SPF 30 is fine for winter, we cannot stress the importance of a sunscreen enough. It should be separate from your lotion and makeup and at least SPF 50.

The next step in getting that great summer glow is exfoliation. Contrary to popular belief, you should actually exfoliate when your skin is extra dry. Use a gentle exfoliating cleanser to slough off dead skin and unblock pores rather than harsh scrubs. Look out for products with a formula that includes a small amount of glycolic acid. And if you love treating your skin to a nourishing mask, don’t shy away from using these as summer comes around. You can switch up your masks from winter to summer. In the winter, for

instance, you could use a nourishing mask to help infuse hydration into parched skin and then in summer, you can switch to a mask that will slough away dead skin cells and help dissolve any oil trapped in pores that may cause breakouts.

Luckily, when it comes to makeup, the summer style is perennially simple, and tinted moisturizer makes a perfect substitute for a heavy foundation. Carry makeup wipes everywhere you go so that you never end up staying in your makeup longer than you should. The summer heat can lead to a pore blocking combination of sweat and leftover foundation.

Quite possibly the most important activity in transitioning your skin from winter to summer is spring-cleaning – your bathroom cabinet that is. You should throw out anything over six months old.

Old products can host a build-up of bacteria, leading to clogged pores and dull skin. Makeup brushes, too, are often overlooked, and can store unwanted germs and viruses. Contrary to popular belief, you should wash your brushes at least once a week with regular hand soap and dry them afterwards with a blow-dryer. Something so simple can have a huge impact on the overall health of your skin.

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IT WOULD SEEM THAT THE WORLD IS MADE UP OF TWO KINDS OF PEOPLE: THOSE WHO EAT RIGHT AND EXERCISE AND HAVE THE BODY WE ALL DREAM OF; AND THEN THOSE WHO ALSO EAT RIGHT AND EXERCISE REGULARLY BUT NO MATTER HOW HARD THEY TRY, THEIR WEIGHT REMAINS A STRUGGLE. IF THEIR DIETS ARE THE SAME AND THEY EXERCISE THE SAME, WHAT IS THE DIFFERENCE? WHY DO SOME OF US STRUGGLE SO MUCH? NEW STUDIES BEING DONE SUGGEST THAT SLEEP COULD BE THE ANSWER.

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he relationship between sleep deprivation and weight gain can’t be ignored. Studies show that around 35% of adults are sleep deprived. Other studies show that around 35% of adults are obese. Starting to connect the dots yet?

Results of a study that was published in the Annals of Internal Medicine showed how dieters were put on different sleep schedules. The group that got enough rest showed that half the weight they lost was from fat. The group that did not get enough sleep lost half the amount of fat, even though they were on the same diet. The sleep deprived group reported feeling hungrier, less satisfied with their meals and had less energy. Over all, the group with inadequate sleep lost 55% less weight than the wellrested group.

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LACK OF SLEEP CAN MAKE YOU CRAVE FOOD MORE OFTEN THAN USUAL – AND MAKES IT HARDER TO SAY NO.

When you don’t get enough sleep, it’s not only your mind and body that feel tired, dazed, confused or maybe a little grumpy.

The University of Chicago discovered that your fat cells do too. They came up with the term ‘metabolic grogginess’ to describe your metabolism (i.e. ability to burn calories) when you are sleep deprived. Researchers analysed what happens to the body’s fat burning ability after only four days of sleep deprivation. When your body’s insulin levels are functioning well, it removes fats (or lipids) from your blood stream, preventing it from being stored. When you become insulin resistant, the lipids circulate in your blood and create more insulin. Eventually the excess insulin ends up storing fat in the wrong places, such as tissues like your liver. Within four days of sleep deprivation, your body’s ability to use insulin efficiently becomes completely disrupted and insulin sensitivity can drop by more than 30%.

Lack of sleep can make you crave food more often than usual – and makes it harder to say no. Hunger is caused mainly by two hormones which need to be carefully controlled to successfully lose weight. Not getting enough sleep throws these hormones out of balance, triggering the area of your brain that increases your need for food while depressing leptin (the hormone that makes you feel full) and stimulating production of ghrelin (the

hormone that makes you feel hungry).

It gets worse. Only one night of sleep deprivation impairs activity in your frontal lobe, the part of the brain that controls complex decision making, making it easier for you to give in, instead of having the self-control you would normally have. If that wasn’t enough, a study published in Psychoneuroendocrinology also showed that being tired makes you select bigger portion sizes of all kinds of food, further increasing the likelihood of gaining weight.

Basically, not enough sleep means you are constantly hungry even though you are eating too much and you don’t have the proper brain function to say no.

The disastrous impact that lack of sleep can have goes even further than your diet and into your gym time too. Muscle is the enemy of fat, but lack of sleep is the enemy of muscle. No matter what your fitness goals are, having muscle on your body is important: it helps burn fat, keeps you strong and agile, keeps you toned and keeps you looking young. Scientists in Brazil discovered that the more sleep debt you have, the less ability your body has to build muscle, a process called protein synthesis. Just as important, not enough sleep makes it harder for your body to recover from a workout by slowing down the production of growth hormone, which helps your body recover and heal.

HERE’S OUR FITNESS SECRET Prioritize sleep! Another study that was published in the American Journal of Epidemiology found that sleep deprived women are 33% more likely to gain 15kg over the next 16 years than those who slept just seven hours a night. Sleep has many connections to obesity, diabetes, high blood pressure, heart failure and cognitive failure and the importance of sleep goes far beyond having a better body.

There is no specific number of hours that applies to everyone, so you have to find what works for you. Try to start off with a minimum of six or seven hours a night. If you’re still tired and feeling the effects of sleep deprivation, increase it to as much as eight or nine hours. It may not seem like much but it will make a huge difference and could be the best health decision you make.

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SPRING IS IN THE AIR

GOODBYE, WINTER SKIN! The freezing temperatures, harsh winds and dry air in winter can wreak havoc on your hair and skin. The end of winter also brings the end of chapped lips, dry and flaky skin and split ends. It can be tempting to skip moisturizing when your skin no longer feels like it needs it, but a good moisturizer with sun protection is a must all year round.

WE CAN EAT OUTSIDE AGAIN There are no studies that prove that eating outside is healthier for you, but science has proved that being outside in general is good for you so you may as well eat while you are there. If nothing else, the views and fresh air make you want to eat at leisure and not rush – and when you eat slower, you also tend to eat less.

FINALLY, THE DAYS ARE GETTING LONGER AND THE NIGHTS ARE GETTING WARMER. THIS MEANS ONE THING: WINTER IS COMING TO AN END AND SPRING IS ON ITS WAY. BLOSSOMS BLOOMING, BIRDS CHIRPING, FEELING THE SUN ON YOUR SKIN AGAIN – THERE ARE MANY REASONS TO LOVE SPRING! HERE ARE OUR TOP TEN HEALTHY REASONS TO LOVE SPRING.

SICK SEASON IS OVER Summer colds are unpleasant but flu activity definitely decreases as the weather warms up. Remember to wash your hands at least four or five times a day, especially before and after working with food, dealing with children and if you come into contact with someone who is sick, to decrease your chance of catching one of those pesky summer colds.

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SUMMER SALADS In winter, it is so tempting to snuggle on the couch with a big mug of hot chocolate and something sweet to nibble on to help our bodies warm up. In summer however, colourful leafy salads and fresh juicy fruit are so much more satisfying. Much more seasonal fresh produce is available so use your body’s natural cravings to spring clean your diet.

YOU’RE MOTIVATED TO GET IN SHAPE Spring has so many reasons to kick start that summer body. Sign up for a summer race or plan a beach trip, buy some new clothes that show more skin now that it’s warmer, or just to make yourself feel better after those long winter months. Spring is full of inspiration to stick to your diet and fitness goals.

HELLO SUNSHINE! Vitamin D is essential for strong bones because it helps the body use the calcium from our diets. The symptoms of a Vitamin D deficiency can be moodiness, achy bones and not thinking clearly. Now that the sun is out again and you can expose more skin, you’ll be getting that extra dose. Be careful of taking a Vitamin D supplement though, too much Vitamin D is linked to increased health risks.

WE CAN PLAY OUTSIDE TOO… No matter what you do outside, walk the dog, ride a bike, sit in the shade and read a book, just being outside is good for you. Being in nature has shown to increase brain function and concentration and reduce the risk for attention disorders such as ADHD. Being outside lowers stress levels, reduces the effects of aging (but stay out of the sun!) and makes you feel happier.

A HEALTHY HOME In winter, we keep trying to keep the heat in and inevitably end up keeping the dust and germs in too. During warmer weather, you can open the windows and have fresh air moving through your house.

Giving your home a spring clean can make you healthier too. Not only can cleaning burn serious calories, a study showed that owners of tidy homes were likely to be more physically fit than messy people.

BREAK THE CABIN FEVER Spending time with friends is always fun but when it’s that cold outside and going anywhere means layering up until you can’t bend your knees or elbows anymore, you’re more likely to stay under the blanket on the couch. Many studies have shown that spending time with friends has multiple health benefits. Friends help lower stress levels, help raise your self-esteem and even boost your immune system.

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