SPAR My Joburg Race 2019

Sonja Laxton goes the distance

Rene Kalmer’s candid & honest advice on juggling work, running & motherhood

RACE DAY HACKS

with 100 SPAR Women’s Challenge races!

Inspiring

Training, nutrition and running gear tips inside!

Generations of

Read more inside on living your life more sustainably – both on the track and at home! the JOBURG SPAR Women’s Challenge forms part of the SPAR Women’s Challenge10km Grand Prix Series

24 MY STARTING LINE

11 Finish Line Feedback 14 2018 Race in Pictures

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MY RACE

36 52 56

19 22 24 28 31 34

Reach for Recovery

Sonja Laxton’s 100th Race

Our Commitment to Sustainability Race Day Must Haves Midsection Pull-Out

Drop off a Pair to Show You Care

MY PACE

36 Rene Kalmer’s Balancing Act 41 Race Day Hacks 44 ASICS Latest Innovation

MY LIFESTYLE

48 2 4 6 8

Message from the Marketing Director Message from the Race Organiser Message from the CGA President

48 Bread Myths Busted 52 Fresh & Healthy with SPAR 56 Breast Cancer Awareness 60 The Best Impact Sport Protection 63 Sustainability in the Home

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Message from Jacaranda FM’s Kevin Fine 2019 • MY JOBURG RACE MAGAZINE

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Message from the Marketing Director of SPAR SOUTH Rand L

Jerome JAcobs

Thank you to all our Sponsors:

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2019 • MY JOBURG RACE MAGAZINE

adies of Johannesburg, welcome to the 2019 SPAR Women’s Challenge.

Every year, we set ourselves the goal of creating an even better event than we did the year before and while I wasn’t sure we could top last year, I’m confident that we met our goal and that 2019 will be our best race yet.

Firstly, I would like to mention how excited I am to take on the new challenge of moving from our North Rand SPAR region to the South Rand region. I’m eager to be a part of the Johannesburg race for the first time and I can’t wait to see how the ladies of Joburg experience the race and to become more acquainted with the Joburg participants and crowd. Each race has its own atmosphere and vibe and seeing the difference between Pretoria and Johannesburg is quite an experience.

SPAR is committed to furthering the development of female orientated sports in South Africa, which was the reason that we created the SPAR Grand Prix series. It is made up of all six SPAR Women’s Challenge races and has really helped to shine a light on female running in South Africa and has brought attention to many female runners who otherwise would never have had the opportunity.

SPAR is dedicated to the community and giving back to the community and the SPAR Women’s Challenge is one of our largest vehicles for that. All the proceeds of the day are donated to Reach for Recovery, our race beneficiary. Without the ladies who enter the race and make it all possible, we

would not be able to make a difference in the community and for that, we thank you.

We cannot thank the ladies who enter the SPAR Women’s Challenge enough. This event is created and designed with you in mind and you are really the ones who make the whole race possible. Without you, we would not be able to do what we do every year. The SPAR Women’s Challenge is a celebration of women and all that you do for your families, for your community and how you make a difference in our world. Thank you for your loyal support and commitment.

We would like to encourage the ladies taking part in the race to share the love and Bring a Buddy. Bring someone along who has never taken part in the SPAR Women’s challenge before and help them to share in the experience and atmosphere of the day.

You could even win a prize!

Lastly, to our sponsors who make the whole event possible, without your input, we would not be able to give the ladies of Joburg such an amazing day. Thank you for your unwavering support and we look forward to having a long and successful relationship together. Thank you to the media for publicizing the event and sharing it with those who could not be there. To our organising committee, how you actually do what you do is beyond me. The SPAR Women’s Challenge is one of the best organised events in the sporting calendar and we know you work night and day to make it possible.

To everyone else who is involved in the race, we thank you from the bottom of our hearts.

Jerome

Message from the Race Organiser A

Cornel Steyn

Marlene Gunter

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nother year has flown past, I feel like I’ve blinked my eyes and it’s my favourite time of year again, time for the SPAR Women’s Challenge. We always look forward to the race and this year, we are even more excited because we get to introduce the new race branding to you for the first time. We at SPAR have completely redesigned the look and feel of the race, creating the same look across all six SPAR Women’s Challenge races. Our new look is bold and strong and for the confident woman and we hope that the lovely ladies taking part in the race love the new look as much as we do.

Once again, the beneficiary of the SPAR Women’s Challenge 2019 will be Reach for Recovery, an amazing organisation that helps women who have suffered from breast cancer. Reach for Recovery is one of the reasons we do this race and we are racing together for them, for breast cancer awareness and for the survivors of this dreaded disease.

I would also like to take this opportunity to celebrate the different generations who participate in the SPAR Women’s Challenge. It is truly something else to look over our race track on the day and see ladies from high school, who are taking part for the first time, right next to a veteran runner in her sixties, and all the different age groups in between. The SPAR Women’s Challenge was designed to bring women of all walks of life together and seeing it happen is a heartwarming experience.

Another thing that has happened through the years is that ladies who have been running the race every year with us started out as young women and have grown up and gotten married and are now bringing their own children to experience the SPAR Women’s Challenge for themselves. We hope that their daughters will grow up to become life-long supporters of the SPAR Women’s Challenge as the race endures generations from where we started and many more to come. Professional runner and ambassador of our Joburg race, Rene Kalmer, sat down with us to talk about motherhood and the challenges it brings to her running and training, look for it in this issue.

This year’s SPAR Women’s Challenge is an extra special one for another one of our well-known runners, Sonja Laxton. The Johannesburg leg of the 2019 SPAR Women’s Challenge will be her 100th SPAR race. We are so proud to have her running the race and we thank her for her loyalty and support over the years.

We are once again supporting Caxton’s Drop a Pair and Show You Care initiative. Please bring your old running shoes or shoes that hurt you or don’t fit and are taking up space at the back of your cupboard with you on race day. You’ll be able to drop them into the dedicated bin and someone who can’t afford a pair of shoes will get great joy and use out of them.

Thank you to everyone who makes this race possible.

Marlene

Message from the PRESIDENT OF CENTRAL GAUTENG ATHLETICS I

t is a great honour and privilege for Central Gauteng Athletics to partner with the SPAR Women’s Challenge. Over the years this event has been a wonderful platform for celebrating women’s participation in athletics.

Over the years as a province, we have seen a number of elite runners being introduced to the competitive part of the sport with the SPAR Grand Prix Series and the actual incentives that SPAR have invested in our sport. Indeed the SPAR brand has been a household name in athletics and has helped us to attract and retain elite women runners – some of whom have had the honour of representing our country at the recent Olympic Games and World Athletics Championships.

We are looking forward to yet another successful SPAR Women’s Challenge as it continues to attract thousands of women from all walks of life for a single purpose which is to live a healthy active lifestyle.

CGA has embarked on a number of programmes to encourage women’s participation in athletics and most importantly sharing the challenges that women have restricting them from sports participation.

The programmes include the annual Women

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James Moloi President CGA

Seminar and the inauguration of the Girls Conference which we launched this year. We are very excited about the response to these programmes and we are hoping that women will come out in large numbers to embrace these programmes including the SPAR Women’s Challenge – “South Africa’s Most Beautiful Road Race”.

We would also like to thank in advance the organising committee for their continued efforts in putting together this beautiful and well organised race in the province. We assure each and every participant that they will enjoy the race and indeed come back again to run many more races in the province.

On behalf of Central Gauteng Athletics, I would like to thank all the participants in advance for taking part in the race, the media for your continued support in covering all athletics events and last but not least SPAR South Rand for their continued support and sponsorship of women’s sporting initiatives.

I thank you all.

Message from Jacaranda FM’s General Manager Kevin Fine

J

acaranda FM is proud to once again be the official radio partner for both the Johannesburg and Tshwane’s SPAR Women’s Challenge races – South Africa’s Most Beautiful Road Race. The race continues to grow in stature each year thanks to SPAR’s commitment, the quality of field and additional sponsors who participate. It’s really encouraging to see the thousands of women who participate, whether it’s to support this challenge, for a personal cause, in memory of someone, as a first step to getting fit or simply to have fun.

We also get to support charities that do phenomenal work – making a positive, practical, often life-changing impact where it’s needed most. Jacaranda FM has been the proud media partner to this fantastic initiative for several years now as part of our continued commitment to inform, empower, inspire, encourage, 8

2019 • MY JOBURG RACE MAGAZINE

enable, connect, entertain and, of course, celebrate the women of South Africa.

In 2019, it is our privilege to again be involved in the Johannesburg SPAR Women’s Challenge race, joining hands with each participant. All the participants are part of what is without a doubt the most passionate and giving listener community in South Africa and we are looking forward to being a part of growing this event into something even bigger, better and ever more impactful. We’re fully supportive of the SPAR Women’s Challenge races in every way and the inspiration they provide for every walker and runner.

We look forward to what these fantastic races will bring this year – all to the tune of more music you love.

Kevin Fine

MY STARTING LINE

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Kgasi Ntsala I completed 10km, very proud of myself...

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Debra Shabally What an awesome vibe....really enjoyed the race Like • Comment • Share

Franca Coda Loreggian Great Walk. 10km route mapped out beautifully. Super walk. Well organised.

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Yvonne Osborn Thanks for a lovely well organised race and the nice goodie bags.

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Are you as excited as we are? #SPARJoburgRace

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A R15 000 SPAR Voucher will be up for grabs at the lucky draw prize giving. The winner needs to be present at the lucky draw prize giving. Only valid for female participants above the age of 18. #SPARJoburgRace

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Patricia Khudunyane I’m so ready to Run it for the 9th time this year.

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Zondelela Solilo-Ramashala Too excited I can’t even sleep… let’s goooooo get it!

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Memory Khoza Christmas came early hello... It’s my first time and I’m taking it Like • Comment • Share

Kuki Ndlela KaMadida That has my name written all over it.

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2019 • MY JOBURG RACE MAGAZINE

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MY STARTING LINE

BRING-A-BUDDY We are offering you and your friend the chance to win an ASICS Hamper 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 6 October 2019 and drop it into the BRING-ABUDDY box at the SPAR stage.

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

INCENTIVE PRIZES Encourage your nearest school to enter the Joburg SPAR Women’s Challenge!

Schools who pre-enter 20 or more participants by 24 September 2019 stand the chance to win amazing prizes for their school. The schools who have the most participants finishing the race on race day will be eligible to win great prizes courtesy of the SPAR Women’s Challenge and Mustek Electronics.

1 PRIZE

Mecer Fundi 13.3” Convertible Notebook with Win 10 Pro Brother Colour multifunction printer with duplex and wired & wireless printing capabilities

2ND PRIZE

Mecer Fundi 13.3” Convertible Notebook with Win 10 Pro Brother Mono Laser multifunction printer with duplex and wired & wireless printing capabilities

3RD PRIZE

Mecer Fundi 13.3” Convertible Notebook with Win 10 Pro

ST

FOR ENQUIRIES CONTACT

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,

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2019 • MY JOBURG RACE MAGAZINE

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.

ONLINE ENTRIES: www.sparjoburgrace.co.za www.itickets.co.za SPAR Women’s Challenge Joburg @SPARJoburgRace @SPARJoburgRace Be part of the conversation and please post with the hashtags

PRIZES DONATED BY MUSTEK ELECTRONICS

Sportsvendo Head Office Tel: 087 097 0011 Email: data@sportsvendo.co.za

PUBLISHER Free Radical Media info@freeradicalmedia.co.za

DROP OFF A PAIR

Official SPAR Photographer: Reg Caldecott ADVERTSING SALES Sales: info@freeradicalmedia.co.za CONTRIBUTORS Jerome Jacobs, Marlene Gunter, Central Gauteng Athletics, Jacaranda FM, Nicola Profir, Rene Kalmer, Sonja Laxton, Elaine Pienaar, Beulah Jankelowitz, Shirley Gottschick, ASICS, FUTURELIFE®, Caxton, Freebees PR & Marketing, Aquelle, Impact Sport, Easy Event Recycling 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. 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.

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

MY STARTING LINE

Strength in

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MY STARTING LINE

Our theme for the Jo’burg leg of the SPAR Women’s Challenge 2018 was that we are Stronger Together. Well, if numbers are anything to go by, our 2018 race was unbeatable. If it wasn’t for all of the strong, brave women who support us and support our good cause, we would be left weak and helpless. With you, we are stronger together. If you took part last year, look for your photo as we take a look back at 2018’s amazing race.

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MY STARTING LINE

Join us on 6 October 2019 at Marks Park Sports Club for the 2019 Joburg SPAR Women’s Challenge!

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MY RACE

Reach for Recovery is a volunteer-driven organisation who provides emotional and practical support to breast cancer patients and their families. The organisation has been delivering this service for 52 years in South Africa.

Delivering

Hope for A

breast cancer diagnosis and surgery can be devastating, overwhelming and leave a woman feeling very lonely.

What she needs during this difficult time is to talk to someone who has walked this journey, someone who will understand what she is going through and who can give her hope. 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 part of the International, Reach to Recovery, which was founded in 1952 in the USA by Therese Lasser. She was 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, as she 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 here. It is a voluntary and free service available to any woman who has had breast cancer.

All the peer support volunteers are

breast cancer survivors. This makes them the perfect people to understand the emotional and psychological needs of the breast cancer patient. They are carefully screened and undergo continuous training. They visit patients in hospital either before or after the operation and are there to listen, answer questions and provide non-medical and practical advice.

Patients are supplied with a comfort kit consisting of a booklet and pamphlets dealing with various topics relevant to breast cancer patients, a cushion for under arm comfort and a bag to contain the port-au-vac 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.

State patients are able to access subsidised silicone prosthesis via the DITTO Project, to help restore self-image and confidence after the traumatic breast cancer diagnosis and surgery.

Reach for Recovery supports more 2019 • MY JOBURG RACE MAGAZINE

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than 5000 breast cancer patients per year at 137 treatment centres across 6 provinces. Approximately one percent of men will also be affected by breast cancer and need radical surgery as they have little breast tissue.

The saying goes, “Knowledge is Power” and the volunteers use every opportunity to educate women on breast health that will enable them to take control of their health. Educational talks are given, highlighting the services on offer, and most importantly, the value of early detection.

Reach for Recovery is the main beneficiary of the Johannesburg SPAR Women’s Challenge. According to Shirley Gottschick, Johannesburg Reach for Recovery Chairperson, they are thrilled to be part of the race each year. “As an NGO we are dependent on donations and are incredibly grateful for the generous donation from SPAR as a race 20

2019 • MY JOBURG RACE MAGAZINE

beneficiary of the Johannesburg SPAR Women’s Challenge every year,” says Gottschick. “The money raised and donated helps to purchase the comfort kits and provide silicone prostheses to indigent women. It enables the precious gift of HOPE, because every woman deserves a beautiful lifetime.”

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 towards their DITTO project, providing silicone prostheses to many indigent women. We are extremely grateful for the generosity of the companies that support us.”

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

MY RACE

On 6 October 2019 renowned local runner, Sonja Laxton will be celebrating a milestone that goes beyond the finish line of the Joburg SPAR Women’s Challenge – she’ll have completed her hundredth SPAR Women’s Challenge race.

We chatted to her about the races that stand out and what she enjoys doing when she takes off her running shoes.

Going the

Distance Sonja Laxton’s 100th Race!

Q A

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First, congratulations on this milestone, your hundredth race.

What got you started in running?

Thanks, it is rather exciting to be running my 100th SPAR Women’s race soon. From 1961 to 1965, I was at Pearson High School in Port Elizabeth. As a school, Pearson excelled (and still does) at athletics.

At the beginning of every year, all the pupils were encouraged to participate in athletics try outs. I happened to be faster than some of my classmates and made the sprinting team. Would you believe that in those days, girls were only allowed to participate in sprints; distances longer than 400m were a no-no!

2019 • MY JOBURG RACE MAGAZINE

MY RACE

Q A

Q A

Q A

It would be an understatement to say that you are regular at the SPAR Women’s Challenge races – what do you love about these races specifically?

In other races there are male and female competitors and the actual winner of the race is almost always a man. In the SPAR Women’s Challenge races a woman always crosses the finish line first – it is thus her victory. Also, having only women in the race we can see who and where our competitors are and that leads to faster times.

That is why I am such a fan of the Grand Prix Series. For me, these six races are like a mini SA/National Championships every year with the crème-de-la-crème of female athletes competing against one another – from juniors, seniors and up to 60+ category. Also, we are like one big happy family and see our friends at several of these SPAR races every year.

What draws you to running and keeps you motivated today?

I love running and the feeling of being fit and thus (hopefully) healthy. I also enjoy the competitive side of the sport, against other runners and, as one gets older, in one’s specific age category, and also against oneself by aiming to set personal best times, either overall or in one’s age category.

And, as I mentioned before, this sport, with its runners, organisers and supporters, is like one big happy family!

Out of the 100 races, which one was your favourite and why?

That is a difficult question as I have enjoyed all the SPAR races I have run since 1992. However, my 80th race in Johannesburg in 2013 and then my 90th race in Port Elizabeth in 2016 were extra-special.

Actually, those two venues are my favourite, with Port Elizabeth having happy high school memories for me and Johannesburg being my present home town.

Q A

Out of the 100 races, which one was your least favourite and why?

Q A

Which race out of the 100 are you particularly proud of?

I don’t have a least favourite race as they are all enjoyable races in their own way.

Q A

What’s something we should know about you that doesn’t have to do with running?

I thoroughly enjoy live theatre, especially musicals and whodunits.

I love watching sport on TV, especially tennis with Wimbledon being my favourite. “Comrades Day” is MY day: I wake up as the TV broadcast starts and watch the Comrades Marathon from the comfort of my bed; later I go to the TV room to continue watching, all the while enjoying a tin of condensed milk and other nonnutritional food. By the time the race ends I am totally exhausted and have ‘’square’’ eyes but have enjoyed watching all those brave souls making their way on foot from Durban to Pietermarizburg (or vice versa) and am proud (and envious) of each one of them. I also enjoy helping at my running club, RAC, when needed.

I had a hit-and-run incident while training in November 2013. I was seriously injured, with many broken bones and other injuries, and didn’t know whether I would ever run again. However, through a slow rehabilitation process I started jogging again and set my goal to run my first post-accident race at the Port Elizabeth event in May, 2014. I managed to complete the whole 10km distance without walking and my daughter, Kim, (after having completed her race) ran back to me and we ran the last 2km together. It was my slowest time ever but a great and happy hurdle that I had overcome!

Getting to Know Sonja…

Q A

When was your first SPAR Women’s Challenge race?

ON FAMILY… I married my husband, Ian, in 1974 and we have a daughter Kim, who is married – no grandchildren just yet.

I ran my first SPAR Women’s Challenge in Johannesburg at the Old Eds venue in October 1992.

Q A

ON PETS… Ian and I have always had pets. At the moment we have 5-month old Benji, a hyperactive kitten.

How do you usually like to unwind and recover after a race?

FAVOURITE FOOD… I love pizza and seafood, soup and sandwiches, and certain cakes, like lemon meringue pie, and am a hotchocolate-olic.

Q A

After a big or important race I enjoy a lovely shower and then a meal, either at the race venue itself or perhaps a pizza at a restaurant with family or friends. If I have run a hard race, I take a day or two to recover by going for easy jogs before resuming hard training again.

Are you superstitious? Is there anything that you do for luck before a race starts?

I’m not really superstitious, but if I have run a fast time in say, a certain pair of socks, I keep those socks for special races!

RUNNING GEAR I CAN’T LIVE WITHOUT… My running watch and sunglasses on a sunny day.

PET PEEVES… Cheats, dope-takers in sport and unreliable people.

FAVOURITE TRAVEL DESTINATION… In South Africa – Cape Town, the Western Cape, Port Elizabeth and the Kruger National Park. Abroad I love London and Switzerland.

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WE Challenge you to 24

2019 • MY JOBURG RACE MAGAZINE

The organisers of the Joburg SPAR Women’s Challenge are supporting Modern Athlete magazine in their call to all runners, race organisers, athletic provinces and race sponsors to join the #runclean campaign, because they feel very strongly about the litter problem in road running. It’s time to clean up our running act!

MY RACE

M

odern Athlete have made it their mission to promote a cleaner sport and try to eradicate the litter problem in our races, by continually reminding runners to think before they throw. That’s because they believe that every piece of plastic not dumped on the road is a step in the right direction, which will not only lead to less litter on the roads, but in the long run to less waste being produced by this sport, much of which potentially ends up in the sensitive environment or the oceans, especially if the wind is blowing during a race.

What YOU can do to #runclean 01

LIMIT WASTE: Many runners go for long training runs without carrying any water, but suddenly in a race they cannot get through

3km without water. You don’t need to drink so much water when running, especially in shorter distances. So often runners take more than one sachet and toss one or more unused or only use half the water in the sachets before throwing them away. That not only wastes precious water, but also means more waste lying in the road.

02

AN EVEN BETTER IDEA: Carry your own water in a hydration backpack or water bottle belt, so that you don’t need to use the sachets. Some runners say it weighs them down, and thus slows them down, but trail runners seem able to run quite comfortably and quickly while carrying water, so surely road runners can also do so.

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03

04

05

06

07

USE THE BIN: When you do use the sachets, don’t drop them (or other refuse) in the road – always look for a bin. Come on, moving a few metres towards a bin really won’t cost you that much time.

OR CARRY IT WITH YOU: In fact, you don’t even need to throw the sachets away. You could carry your rubbish till you can throw it away, even if that is at the finish. Just stick the empty plastic sachets in a pocket, or in the waistband of your shorts, because carrying a few pieces of ultra-lightweight plastic simply will not weigh you down that much!

HANDY HINT: If your running kit does not have one, make your own pocket by sowing on your front provincial licence number with the upper edge left loose, to form a pocket in which you can carry rubbish to the next bin or the finish.

BEWARE THE WIND: On windy days, make doubly sure your litter is well disposed of in bins or rubbish bags so that it doesn’t get blown away, thus making it even less likely that it all will be picked up by the clean-up crew.

SPREAD AWARENESS, NOT LITTER: If you see fellow runners littering, try to diplomatically suggest a cleaner attitude going forwards, but avoid getting into a confrontation. Make a point of being a cleaner runner by promoting a no littering rule, not only in your own behaviour, but also in your social media comments and interaction with fellow runners. Include #runclean in your social media posts.

Think before you throw – #runclean 26

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SPAR Women’s Challenge Joburg’s Contribution to Sustainability!

For the 2018 race, SPAR Women’s Challenge Joburg partnered with Easy Event Recycling to ensure that we left the venue in pristine condition and that as much waste as possible was recycled!

IN TOTAL, WE RECYCLED:

25kg of Glass 90kg of Plastic Bottles 850kg of other Plastics 60kg of Cans 130kg of Boxes For a whopping total of 1155kg of waste recycled!

DO YOUR PART THIS YEAR!

We are once again partnering with Easy Event Recycling. Please look out for the recycling bins along the route and the venue and help us #runclean and keep our race sustainable.

MY RACE

Race DAY

750ml, R8.49 aQuellé Still N atural Spring Water

MUST HAVES Everything not to forget, and those nice to haves for race day!

Sun Protection

Sunumbra Classic Sun Screen SPF30, R299

Nutrition First Stay Hydrated FUTURELIFE® Smart food™ 500g, R38.99

Gear Up

ASICS Cropped Tights, R900

ASICS Core Backpack, R550

ASICS Essential Cap, R250 ASICS Loose Strappy Tank, R500 ASICS Packable Jacket, R1300

ASICS GelCumulus 20 Running Shoe, R2100 28

2019 • MY JOBURG RACE MAGAZINE

ASICS GelExcite 6 Running Shoe, R1200

MY RACE

Give Yourself a Boost

#RunClean

Keep it Fresh Dr Hauschka Sage Mint Deodorant, R296

Hygenix Touch Body Hygiene Wipes 40’s, R39.99

TheraVine Daily Defence Finishing Mist, R285

FINO Soothe

WOMAN,

R69.95

Skin Soothers

BRITA Fill&Go Active Water Bottle, R299.95

SOiL Revive Remedy Roller, R40

Wintergreen Ice Spray, R55

Rest & Recover Westlab Reviving Epsom Salt, R99.95

Wintergreen Anti-Chafe Cream, R45 per 75ml tube & R100 per 500ml tub

Please note that the prices shown IN this article reflect the recommended retail selling price and that costs may differ from retailer to retailer.

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Save the date 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.

SUNDAY 6 OCT 2019 • START TIME: 8AM

MARKS PARK SPORTS CLUB

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2019 LOOK OUT FOR THE OFFICIAL SPAR PARKING OFFICERS ON RACE DAY! Accredited and dedicated SPAR parking officers have been appointed to direct race participants and spectators to our designated safe parking areas. Please look out for the parking officers wearing yellow branded SPAR vests and official accreditation badges. Do not take any directions from any other unofficial parking guards.

AREA

Parking Water Point 5km Route 10km Route

Spacebox will provide all athletes with a FREE secure bag drop facility to ensure that all your personal belongings are kept safe in a tamperproof Spacebox, while you are enjoying the race with your friends and family.

BOOK YOUR FREE SPACEBOX FOR RACE DAY: Please place your order online at www.spacebox.co.za using the promo code SJLR2019.

Or contact Teresa Botha on 0861 77 22 32 WhatsApp: 066 252 5257

RACE DAY SAFETY TIPS:

With the big crowds of people out and about on Race Day it is always a good idea to keep the following safety and security tips in mind: 1. To prevent your bag from being cut open and your valuables stolen, please wear your backpack in front instead of on your back or make use of the Tog Bag area on the field to leave your bag while you run.

2. Don’t leave valuables where they could be seen in your car.

3. Don’t put your cell phone in your back pocket.

4. If you are bringing kids, please write your cell phone number in permanent marker on their arms.

Enter online www.sparjoburgrace.co.za | Enquiry line: 087 097 0011 32

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MY RACE

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

SUNDAY 6 OCT 2019 • START TIME: 8AM

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. No glass or gas braais are permitted.

4. Can I bring my own braai stand?

No, there are food vendors at the venue.

5. 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. Kindly note that children do not receive goodie bags.

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

120min.

7. When does the prize giving start?

10:00am.

8. Are wheelchairs allowed?

Only with special permission granted by the race organisers.

9. When does the registration close?

Pre-entries close on 24 September 2019 at midnight but you can still enter at the venue (Marks Park Sports Club) from 2 – 5 October 2019.

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 does the race start?

The 5km starts on the corner of Hill and Umgeni Roads.

The 10km starts on the corner of Hill and Buffalo Roads.

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 any lucky draws nor prizes at the 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?

There is ample parking available in the designated parking areas. Please look out for the official SPAR Women’s Challenge parking officers who will be wearing bright yellow SPAR bibs. You should only follow directions from our officials and not from any other parking guard in order to park in one of our safe designated areas. For more information, please visit www.sparjoburg.co.za.

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

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You can donate your unwanted running shoes on race day or at selected drop off points!

Don’t throw away your

old running shoes,

donate them!

T

he Rosebank Killarney Gazette is back again this year in association with SPAR to call all athletes, joggers and everyday sports enthusiasts to donate their unwanted running shoes, which are still in good condition, for the Drop off a Pair and Show you Care initiative.

Since 2015, the drive has grown, thanks to the community and, of course, the runners. These shoes have been going to schools based in the greater Joburg north region, where many underprivileged children are given the opportunity and motivation to get and remain fit with the right running shoes.

From this year, thanks to the help of The Face of the Race contestants, shoes will be collected and distributed to kids 34

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from Joburg north, south, east and west.

The drive originally started during the 2015 SPAR Women’s Challenge, when Caxton staff noticed that many children from disadvantaged schools took part in the race barefoot. The Rosebank Killarney Gazette, under its Caxton Cares banner, teamed up with SPAR to run the campaign with the hopes of giving back to those in need, as well as to supply running shoes to those who wish to join the race.

In 2016, the initiative donated running shoes to Skeen Primary School in Alexandra and the Johannesburg Girls Preparatory School in Berea.

And in 2017, the recipient was Realogile Secondary School in Alexandra, which received more than

300 pairs of running shoes.

So let’s keep hundreds of South African children’s feet warm and happy and encourage these little ones to be fit and healthy too.

You can drop off your shoes and meet the Caxton team on race day, or you can drop off your unwanted shoes at 368 Jan Smuts Avenue, Caxton House or 1187 Cornelius street, corner JG Strijdom, Weltevreden Park.

For more information about this initiative, email your queries to geshikav@caxton.co.za

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The

Juggling Act BALANCING work, training and motherhood By: Rene Kalmer

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I

will always treasure a bible verse that my sister Christine sent to me after I failed to qualify for the 2016 Olympic Games; “We can’t always see where the road leads but God promises there’s something better up ahead, we just have to trust Him.” I was devastated after running at the 2016 London Marathon, and missing out on a third Olympics. I tried really hard, but a mysterious hip injury had haunted me for most of 2015 and 2016. I was so relieved when an Orthopaedic surgeon finally discovered that I had a labrum tear in my hip and decided to get surgery to have it repaired. Two weeks post-surgery, I discovered that I was pregnant with our now beautiful daughter Karli. God sure

had bigger and better plans in mind…

I have been a professional runner for more than a decade and some of my career highlights include representing South Africa at the 2008 Olympic Games in Beijing, China as well as the 2012 Olympic Games in London. I have won 28 SPAR Women’s Challenge 10km titles between 1998 and 2012 and I still cherish every one of those victories.

Having a baby though was a REAL game changer, but I would not have it any other way….As a runner you are only as good as your last race, but as a mother you feel like the world’s best mom every time your child smiles or squeezes her arms around your neck.

I also have to be honest in saying that

Johannesburg SPAR Women’s Challenge race ambassador and professional runner, Rene Kalmer, gives us her pro tips on how to manage motherhood and running.

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the struggle to get back into shape over the past two years has been real. Less sleep, more commitments, and more responsibilities that include being a working mom as part of the management team of the Murray & Roberts Running Club while also mentoring 20 girls from the Vorentoe Running Academy. I know what it means to feel that you are short on time.

Here are some of my tips to juggling work, training and motherhood: 01

SET AMBITIOUS BUT REALISTIC GOALS

You are more likely to achieve fitness success when you have a realistic goal and a workout plan. After Karli was born, my first goal was just to get fit enough to run a sub 50min 10km. After I reached that goal, the aim was to improve my time with every race. It is also important to celebrate the small victories along the way. My next goal is to run a sub 35min 10km again, something I took for granted in the past.

02

RUN IN THE MORNING

Training first thing in the morning will give you the energy you need to meet the challenges and demands of the day. If you wait until the end of the day to train, you will end up with too many excuses to skip your run. Luckily, I’m a morning person and don’t find it too hard to get up early in the morning while hubby, Andre and Karli are more than happy to snooze till mom’s back from her run.

03

MAKE EXERCISE A FAMILY EVENT

We love doing Park Runs on the weekend if our busy schedule allows it. This also gives hubby the chance to earn his weekly Discovery points and smoothie. Once a week I have a track session, where Andre will meet us after work at the track. Karli loves playing at the track while Christine and I train, whether it is playing in the long jump pit, hanging on hurdles or jumping on the high jump mattress. It is a great way for Karli and Andre to spend valuable father and daughter time, while being active.

04

IT TAKES A VILLAGE TO RAISE A CHILD

This African proverb is so true, especially when your mom is a distance runner. I’m truly grateful that I have a very supportive husband and family. Both sets of Grandparents are always more than willing to help out with training and racing schedules. Even Uncle Aiden (Christine’s husband) had to step up and babysit at the Two Oceans Marathon, while Andre and I were doing the 56km and Aunty Christine the 21km. We only find out later that the ‘’eggs” Karli had for breakfast that morning had actually been Easter eggs…

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05

DON’T BE TOO HARD ON YOURSELF

Life happens and it’s okay to miss one day of exercise when your child is sick or you simply had a hectic day at the office. The goal is to have the time and energy to train on a regular basis. Don’t be too hard on yourself as it is all about taking care of yourself too.

06

DON’T FEEL GUILTY

Cherish solo runs – you need that time to be alone and to recharge yourself. Training is not only good for you physically, but mentally too. A mother is the backbone of a family and the person who holds everything together, so never forget – happy mom, happy family!

07

MAKE TIME FOR COFFEE DATES WITH FELLOW MOMS

When we spend time and compare notes with other moms, we realise that we all face the same struggles. We need to support one another and remind ourselves that being a mom is a great gift and should be celebrated!

Juggling everything and keeping all the balls in the air is a massive challenge! But stay focused and enjoy your running – even when that means running down the aisles chasing after your SPAR shopping trolley when your two year old insists on pushing it herself.

MY PACE

Race Day Running a marathon is not an easy thing to accomplish. Months of preparation must be done beforehand, making sure your body and mind are as ready as possible for challenge that lies ahead. Luckily, we’ve put together a few race day hacks to make sure that whether you’re a running pro or doing the SPAR Women’s Challenge for the fun of it, you can feel and perform your best on the day.

The Training Taper

During the week before a race, your running mileage should decrease while your body ‘stores’ rest so that your legs are rested and limber on race day. It can be hard to resist training extra hard, but all you’ll do is make yourself stiff and your muscles will be prone to cramping. During the week, include a few short, slow jogs with some small pick-ups (short quick segments that get your legs moving faster) to keep your legs fresh. The second last day before the race should be devoted entirely to rest and the day before the race, a short 20 minute run is all you need to give you the energy boost you will need for the next day.

Find Your Food

Knowing what to eat before a race is tricky. You know that you need to load up on carbs but what foods will give you what you need and pass on through and which ones will hang around for a while? A few weeks before the race, choose one of your longest training runs and pretend that it’s the big day.

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Do a mini carbo-loading before the run and see which foods agree with you and which ones don’t. Also remember that each gram of carbs can store up to three grams of water. For complete carb storage, make sure you drink an absolute minimum of two litres of water every day.

Sleep Sensibly

A good eight hours’ sleep the night before race day is ideal, but here’s a secret: studies have shown that if you regularly get your eight to ten hours, not sleeping the night before a race should not have any adverse effects. So don’t stress if insomnia strikes, just make sure to stay rested and relaxed, don’t work yourself up trying to get to sleep. Keep the start time of the race in mind. If it’s not an early race, don’t go to bed too early. It might cause you to wake up too early and find yourself unable to get back to sleep. If this does happen, don’t get agitated or frustrated because of it, find something relaxing to do and you might even lull yourself back to sleep.

ConsistencY is Key We are basically creatures of habit and our bodies don’t like change. A steady routine becomes something our bodies can rely on. When we know what to expect and when to expect it, we perform better. Eat the same breakfast at the same time in the weeks leading up to the race and the same breakfast on race day but aim to eat about two hours before the race starts. Something high in energy and easily digestible will keep you going without slowing you down. Don’t try anything new on race day, like a different sports drink or even a new pair of running shoes. Keep everything exactly the same as you’re used to and the same as you did during your training.

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Dress Your Best

A mistake many runners make is wearing too many layers. A good baseline is to dress as if it’s 15 degrees warmer than it really is, your body will warm up at least that much while running. It’s a fine balance to find because you don’t want to freeze before the race but you don’t want to be uncomfortably hot either. Wear old sweats or a tracksuit before and have someone take them from you right before the race starts or simply discard them to be donated to charity. The night before, lay out your clothes so that they are ready and waiting on the big day so that you don’t have a panicked morning trying to find your other lucky sock.

MY PACE

ASICS has turned the world of running on its head with the launch of a completely new concept in running efficiency; the METARIDE™.

One of ASICS’ most important innovations in seven decades, this shoe was designed with one purpose in mind; to make running longer distances easier.

A New Concept in

Running

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Featuring multiple proprietary technologies in an all-new radical design, METARIDE™ successfully optimises all three phases of the gait cycle to create a completely different kind of running shoe.

D

eveloped over two years by a team of scientists and designers at the ASICS Institute of Sport Science in Kobe, Japan, METARIDE™ is precision engineered to minimise movement in the area where most energy is expended; the ankle joint. Scientifically proven to offer a total reduction of energy loss at the ankle joint by almost one fifth, the difference could be seismic for long distance runners who want to achieve their full potential.

The key to creating the most efficient run possible was the discovery of new revolutionary GUIDESOLE™ technology; a precision-shaped curved sole that works by shifting the body weight forward and propelling runners on to give the feeling of effortless motion. The result? An energysaving shoe that provides a new running sensation with the potential to significantly improve performance and protection to help runners of every level keep going

longer than they thought possible.

Featuring multiple proprietary technologies in an all-new radical design, METARIDE™ successfully optimises all three phases of the gait cycle to create a completely different kind of running shoe. In tests, METARIDE™ has been scientifically proven against conventional running shoes in the category to reduce total energy loss at the ankle joint where most energy is expended, improve static fit and grip to reduce ankle movement throughout the stride whilst also maintaining stability and durability and feel like a new running experience.

Kenichi Harano, Executive Officer and Senior General Manager at ISS comments on how METARIDE™ breaks new ground in long distance running: “The METARIDE™ concept and new GUIDESOLE™ technology are fundamentally different to any other shoe we’ve ever made or that’s on the market today. We looked at run efficiency in a uniquely ASICS way to provide a new ‘feel’ whilst maintaining our promise of performance and protection.”

Representing the pinnacle of ASICS innovation, the METARIDE™ is the first in ASICS’ new energy-saving franchise,

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METARIDE™ which will make the same concept and technologies available to more runners at different price points. A takedown model is planned for release this autumn.

Yasuhito Hirota, ASICS President and COO said METARIDE™ demonstrates ASICS’ commitment to continue to accelerate how runners move through cutting-edge products and services: “We believe this new technology has the potential to disrupt the world of long-distance running. Our athletes and runners have told us that METARIDE™ is already transforming how they train, race, run and recover. This is just the beginning of a new era for ASICS as we bring the best innovations to our fans while attracting a new generation of runners.”

Runners will be able to put the new

shoe to the test with the WIN THE LONG RUN™ programme, coming soon to the RUNKEEPER™ app. The feature includes a series of five guided runs to help runners incorporate more variety in their training, improve endurance and run more efficiently. The experience is designed to inspire participants to go beyond the finish line to meet their next milestone.

METARIDE™ is available in limited quantities from ASICS retail and online stores and specialist run outlets. Local stockists include: ASICS Canal Walk & Mall of Africa, Sportsmans Warehouse, The Athletes Foot, RUN, Run-AwaySport, The Sweat Shop, TotalSports and Brian Bands Sports. Visit www.asics. com/za/en-za for more information.

features no less than six proprietary technologies and new circular upper: FLYTEFOAM™: durable lightweight midsole for cushioning and responsiveness.

FLYTEFOAM™ Propel: midsole 2. foam to enhance responsiveness in toe-off.

3. Rearfoot GEL™ technology: cushioning system to improve shock attenuation during heel impact.

4. GUIDESOLE™ technology: new soft curved sole with stiff forefoot to reduce ankle flexion.

5. 3D GUIDANCE LINE™ technology: evolved GUIDANCE LINE™ to shift centre of mass and help leg swing.

6. ASICS grip sole: new outsole for traction and durability.

METACLUTCH™ technology: 7. optimised external heel counter for premium fit and flexibility.

KNIT UPPER: knit material 8. upper for support and breathability and new eyelet structure to optimise shoelace tension and fit.

1.

These technologies work together to optimise efficiency at all three stages of the gait cycle to deliver the feeling of effortless motion: • A combination of FLYTEFOAM™ and GEL™ technologies placed in the midsole enhance responsiveness and reduce muscle fatigue during heel impact.

• FLYTEFOAM™, FLYTEFOAM™ Propel, and rearfoot GEL™ technologies.

• A new sole delivers optimal curvature, reducing ankle movement and giving a smooth, effortless running motion while providing traction GUIDESOLE™ technology, 3D GUIDANCE LINE™ technology, and ASICS grip sole.

• The unique construction places the shoe’s centre of mass toward the rearfoot, helping the runner swing through each stride quickly and easily.

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MY LIFESTYLE

There are very few things that beat the smell of freshly cut grass, summer rain, walks on the beach, and a good book, but let’s face it… soft, sliced bread may just top that list for most! While we can all appreciate the senseawakening ability that bread has, not all appreciate what it offers to our diet, undeservedly so. We take a look at a few common bread myths.

Busting Bread Myths Article Courtesy of FUTURELIFE | Written by: Sonal Ratan

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MY LIFESTYLE

01

Bread Makes You Fat

The reason for putting on weight comes down to the simple equation that: a person is eating too much for what the body is using up. When we say ‘using up’ that is not just exercise but includes the basic energy your body uses to just function and keep going.

Gaining weight should not be attributed to just one food item, like bread. If bread is part of a healthy diet where you are not consuming an excess of calories for what you are using, then bread won’t make you fat but rather form part of your healthy lifestyle.

Portion control is important in preventing weight gain. The average intake of two slices of bread at a meal is the suggested serving which would provide a good amount of calories to provide energy for the average person but not excessive to cause weight-gain.

Bread toppings can also alternate between being healthy or unhealthy.

Smearing chocolate spread on your toast will make it an unhealthy snack which is high in sugar, fat and calories.

Low fat cottage cheese, sliced tomato and a sprinkle of freshly ground black pepper on the other hand would be a great addition of protein, vitamins and minerals without excessive amounts of fat or sugar.

Not all breads are created equal. Low GI bread provides a sustained energy release and keeps you fuller for longer therefore potentially forming part of a healthy weight loss/management diet.

02

Bread Gives You Stomach Troubles

Constipation, diarrhoea, bloating, abdominal pain, and gas are all troubles we don’t like experiencing. It is often common to point to bread as the cause of these symptoms, but these can be common side effects from a wide range of factors. The fibre content of bread could affect your gut if you are not used to high fibre foods. It is however important to note that fibre is vital for good gut health. Try different varieties of bread which may vary in fibre content to find what suits you best.

03

The fibre content of bread could affect your gut if you are not used to high fibre foods.

Bread Is Low In Nutrients

Bread is considered a staple food as it is consumed by many people and can be part of the basis of a healthy diet. As most South Africans consume bread daily, the government has made it law to fortify bread flour with certain key nutrients such as iron and vitamin A. This way bread provides basic nutrients which may be lacking in many South Africans’ meals. Breads on the market today are often fortified with additional nutrients to those specified by the government. FUTURELIFE® High Protein Brown Bread is a source of 13 vitamins and 4 minerals.

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04

Bread Is High In Salt

As we can see, bread can play an important part in one’s daily eating. The trick to getting the most from your loaf is learning which breads are better at meeting you and your family’s requirements, and how best to dress and portion them.

Bread does contain salt as it adds flavour and helps to make the gluten more stable when baking. However, the amount of salt has not always been very healthy for one’s heart and blood pressure. Luckily, the government have passed legislation in South Africa to force manufacturers to reduce the salt content of their products. Since June 2016 bread should contain less than 400mg of sodium per 100g. This will make bread much more ‘heart-healthy’.

The best would be to read labels and compare the salt content of different breads. With the FUTURELIFE® High Protein Brown Bread range you can rest assured that all variations contain less than 400mg of sodium per 100g.

05

Gluten.

How Dare You!

Gluten, a word whispered for those that love it, and shouted for those that blame everything on it. It has always been a hot topic. While gluten should most definitely be avoided for individuals suffering from the likes of coeliac disease, or any form of gluten intolerance, it needn’t be avoided by all others. Gluten, especially in bread, plays a vital function in its form and nutritional composition. Gluten is in fact a protein responsible for the shape and texture of your loaf, assisting in holding it together and making it rise (offering a fluffier, light loaf compared to gluten-free dense options).

The gluten-free trend for individuals that don’t need to avoid gluten doesn’t always mean weight loss, as many gluten-free variants are a lot more energy and structurally dense, a lot more expensive, and unnecessary and needlessly complicated. For individuals who do in fact lose weight from going gluten-free, this is largely due to the limitation of gluten free carbohydrate options and thus a decrease in their daily total carbohydrate and calorie intake.

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Where FUTURELIFE® can help

You may already be familiar with the ever so popular FUTURELIFE® High Protein Brown Bread and now the FUTURELIFE® bread range has two new additions:

FUTURELIFE® High Protein Ancient Grain Brown Bread

FUTURELIFE® brings you low GI, high fibre, nutrient-dense goodness from the carefully selected blend of three ancient grains, two seeds and rolled oats all in a delicious, high protein, NON-GMO and veganfriendly brown bread.

FUTURELIFE® High Protein Honey & Oats Flavoured Brown Bread

This low GI bread combines whole oat grains with the goodness of NON-GMO ingredients scientifically formulated to be high in protein and fibre. With a touch of honey.

MY LIFESTYLE

Healthy Made Simple A lot of us, especially the busy moms out there think that staying healthy and following a balanced diet is difficult. Luckily there is a SPAR store near you offering the freshest produce and a wide range of healthy options. That’s where you’ll be able to pick up all the ingredients you need to prepare healthy meals to complement your training for the race. Thanks to SPAR, living a healthy lifestyle has never been this easy!

T

o do your best for the SPAR Women’s Challenge 10km run, you need to eat a healthy, balanced diet. What you eat and drink during training and competing will affect your performance. Unhealthy eating can cause muscle loss, bone density loss, fatigue, injury, illness and, sometimes, menstrual changes.

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MY LIFESTYLE

fat protein, such as grilled fish, skinless chicken, lean red meat, lean pork, low fat cheese, lentils or dried beans. Low fat dairy products will provide you with protein and are a good source of calcium, which is important for bone strength. Fish such as tinned salmon, pilchards and sardines are good sources of protein and essential fatty acids.

FAT

The Building Blocks of the Right Training Diet CARBOHYDRATES

You need sufficient energy in the form of starches or carbohydrates (CHO’s).

They help maintain blood glucose levels and are stored in muscles as glycogen. This glycogen is used as energy during exercise. Eating a snack or meal with CHO’s after exercising, helps to replace the glycogen you have used up and prevent fatigue at your next training session. CHO’s should form the main body of all meals and snacks.

Include mostly high fibre CHO’s such as wholewheat bread and rolls, brown rice, baby potatoes, sweet potatoes and wholegrain cereals.

PROTEIN

Include protein with meals to maintain muscle mass. Do not follow a high protein diet without CHO’s – it will not provide you with enough energy and will cause fatigue affecting your training.

Rather enjoy a meal of CHO’s with a low

Fat should be included in your daily diet.

Choose unsaturated fats such as nuts, seeds and avocados, which will also provide fibre (roughage), vitamins and minerals. Use small amounts of olive oil, low oil mayonnaise, low fat margarine and other cooking oils and avoid deepfried food.

FRUIT & VEG

Vegetables and fruit provide CHO’s, vitamins, minerals and fibre (roughage).

Try to include at least five servings of different vegetables and fruit daily. Fresh and dried fruit make wonderful snacks between meals.

SPAR’s Training Nutrition Tips • Have 3 smaller meals and 2 - 3 snacks during the day, as this helps to control blood sugar levels and provides energy throughout the day.

• Drinking enough fluid at ALL times is important. Dehydration affects training and performance.

A good way to measure if you are dehydrated is to look at the colour of your urine. It should be clear - if it’s dark, you are not drinking enough during the day!

• It is common for female runners to have low iron levels, especially if you follow a vegetarian diet.

To increase iron intake eat dried fruit; dark green leafy vegetables e.g. spinach; iron-fortified cereals and lean red meat (if you’re not vegetarian). Drink or eat a vitamin C-rich fruit with iron-rich food, as this increases iron absorption, e.g. orange juice or tomato wedges.

Avoid coffee and tea with meals as this can decrease iron absorption.

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Training Meal Ideas!

Here’s a list of easy-to-prepare nutritious meals to help fuel your training for the SPAR Women’s Challenge.

BREAKFAST:

• 1 glass of fresh orange juice • High-fibre cereal with skim or low fat milk

SNACK:

• Apple/pear/grapes • Tub of low fat/fat-free yoghurt

LUNCH:

• Wholewheat roll/baked potato in jacket/2 slices rye bread • Tuna/low fat cottage cheese/lean chicken/sardines/baked beans • Salad, e.g. mixed green/beetroot/ grated carrot • Avocado or low oil mayonnaise

SNACK:

• Handful of nuts & raisins/slice of bread with peanut butter • Naartjie/orange/banana

SUPPER:

• Brown rice/baby potatoes/ wholewheat spaghetti/mealie pap • Grilled fish/chicken/steak/lentils/ beans • Green and orange veg, e.g. peas & carrots/spinach & pumpkin/green beans & butternut

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It’s not necessary to carbo-load before this event, but the pre-race meal is important - don’t skip it! Stick to food that you are used to and you know will not upset your digestive system. Eat foods that give you a good energy boost two hours before the race, e.g. toast with honey or jam; banana and yoghurt or oats with low fat milk.

Get your favourite Freshline recipe online!

Visit the SPAR Freshline webpage to find simple recipes for your favourite dishes!

MY LIFESTYLE

Breast Cancer

decrease. Doctors and researchers They say that are always looking for new angles or different ways to approach treating prevention is better breast cancer and some promising than cure, but what do results are being announced. you do when prevention What are some of the is not possible?

Except for skin cancers, breast treatments for breast cancer is one of the most common cancer? forms of cancer among women in the world but thanks to new treatments being developed, the number of women who die from breast cancer is on the 56

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The treatment for any kind of cancer is very individualised and depends on several factors, including the stage

of the tumour, the hormone receptor status and subtype of the tumour, genetic markers, the presence of known mutations in the tumour, as well as the patient’s health, age and preferences.

A team of doctors specialising in surgery, radiation oncology and medical oncology will work together with the patient to create a treatment plan that everyone is comfortable with.

One of the most common treatments of early-stage invasive breast cancer is surgery. The doctors will attempt to remove the tumour, removing a small

MY LIFESTYLE

area of healthy tissue around the tumour called a margin to ensure that it is removed entirely. The goal of the surgery is remove all visible signs of the tumour, but sometimes microscopic cancer cells stay behind and further treatment is needed.

For larger or fast-growing tumours, doctors will first try to shrink the tumour with chemotherapy or hormonal therapy before attempting to remove the tumour via surgery.

This is called neo-adjuvant therapy and it can have many benefits, for example a woman who may have needed a full mastectomy could now have breast-conserving surgery (known as a lumpectomy) because the tumour is now smaller. Smaller tumours are also easier for the doctors to remove while ensuring that they remove the entire tumour.

After surgery, the next step is to lower the risk of recurrence and destroy any remaining cells. All treatments given after surgery are referred to as adjuvant therapies and may include radiation therapy, chemotherapy, targeted therapy and/or hormonal therapy.

Your multi-disciplinary care team will use factors such as the chances that any cancer cells remain after surgery and the chances that specific treatments will kill the remaining cancer cells to decide on the most suitable adjuvant therapy, if any.

Sometimes the size or location of the tumour makes it impossible to be removed through surgery, known as inoperable breast cancer. In this case, your team of doctors will

recommend treating the cancer with other methods which can also include chemo and radiation therapy, hormonal therapy or other targeted treatments.

New or improved treatments are being developed all the time in the fight against not only breast cancer, but all types of cancer. Here are a few treatments new to South Africa: Pertuzumab Although it has actually been used in the country in private care for some time, the South African Health Products Regulatory Authority (Sahpra) approved the use of pertuzumab for the treatment of breast cancer in April this year. Pertuzumab targets a specific breast cancer called HER2-positive, which is characterised by excessive HER2 receptors on the cells of cancerous tissues. This type of cancer accounts for 20% of all breast cancers and is known to be particularly fast growing and aggressive.

An antibody medication called trastuzumab is often used in conjunction with chemotherapy and this combination cures 75% of earlystage breast cancer patients. When you combine this approach with a second antibody medication, pertuzumab, the results are even more impressive. Even advanced-stage cancer patients can prolong their lives by up to 56 months by combining the two antibody medications with chemotherapy.

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How to do a breast exam:

In the shower, feel around your entire breast and armpit area with the pads of your fingers, checking for any lumps, thickening or hardened knots.

Capecitabine Capecitabine is a chemotherapy drug (taken in pill form) that is used to treat metastatic breast cancer and is now under study for early-stage breast cancer treatment. Capecitabine lowers the risk of recurrence of the cancer and shows a better overall survival at five years compared to women who have only had the standard treatment.

PARP Inhibitors Poly(ADP-ribose) polymerase (or PARP) is an enzyme used for DNA repair.

Some chemotherapy drugs damage DNA and adding a PARP inhibitor to your chemotherapy plan can lower the chances of the cancer cells becoming resistant to the chemo, which is often a problem for patients with metastatic breast cancer. Studies are now being done to find out whether adding PARP inhibitors to early-stage breast cancer treatments will lower the risk of recurrence.

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Immunotherapy and Vaccines The goal of immunotherapy is to help your body’s immune system to fight and kill cancer cells. Some immunotherapy drugs are called ‘checkpoint inhibitors’ because they stop the natural factors that limit your immune systems response to cancer cells. Other immunotherapies include vaccines, which can be made up of cancer cells or parts of cancer cells and stimulate the body’s natural defences, allowing it to attack the cancer cells.

Although new treatments and therapies are prolonging the lives of cancer patients and increasing success rates all the time, early detection still remains the best defence against cancer.

Do a thorough breast exam regularly and if anything seems abnormal, don’t wait. Get it checked immediately to give yourself the highest chance of recovery possible.

Visually inspect your breasts with your arms first down at your sides and then raised over your head. You’re looking for any changes in contour, swelling, dimpling of the skin or changes in the nipples.

Lying down, place a pillow under your right shoulder and your right arm behind your head. Feel your right breast with your left hand, using light, medium and firm pressure, looking for any irregularities. Repeat on the left breast.

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Protection M

You Can Give Them Every mom of a rugby player knows that the only time you can’t protect them is when they’re on the field. Now IMPACT can do that for you, with their new range of headgear and other safety equipment – giving your little ones the best in safety and protection when you can’t.

T

he British Medical Journal has been publishing some startling studies lately about the incident rate of serious injuries such as concussions suffered while playing rugby and other impact sports. The scariest part of all is that some of these are kids as young as 12, being admitted to hospitals after violent tackles or being hit by the ball.

With IMPACT, you can make sure your child won’t be one of these statistics. IMPACT headgear is available in four different sizes to fit all ages, from a junior to a senior level.

The smaller design and contoured fit allows for superior comfort, while the customised, flexible closed-cell foam padding provides maximum protection.

The interlocked panel design helps to distribute the force of an impact, absorbing the shock before it reaches the head. It is ultra-lightweight and the optimised vented design helps keep players cool on the field. The adjustable chin strap keeps the headgear secure 60

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and the adjustable laces at the back ensure a perfect fit.

What gives IMPACT a unique edge is that their headgear is completely customisable, making your team, club or player stand out on the field – whether it’s for a club, a whole school or individual players. Have your school’s name, club’s logo, or any other design you can think of on it, IMPACT headgear is stylish and fashionable, as well as the best protection for your child’s head during a game.

Manufactured in Australia by a world leader in custom designed head guards, IMPACT SPORT’s focus is a holistic approach towards the enhancement of safety and support in sport.

IMPACT headgear has been shown to significantly decrease impact force to the head, reduce the frequency of injuries including concussions and also protects against superficial head injuries like cuts and bruising.

Image Courtesy of Douglas Hill

Image Courtesy of Douglas Hill

IMPACT AD

MY LIFESTYLE

Sustainable

Living

Caring for the environment starts at home.

Right inside your house, in fact.

When it comes to these world-wide problems like global warming, we often think, “I’m only one person, I won’t make that big of a difference.” That’s where you’re wrong. As an individual, there are small changes you can make in your life that will have a great impact on the environment – and on you.

Reduce

As humans, we throw away billions of tons of plastic each year and we need to find a way to reduce this waste. In our busy lives, we rely on convenience and ease. We’ve grown so accustomed to stopping at a coffee shop in the morning instead of making our coffee at home, getting take-out on the way home instead of cooking dinner and even small things, like using disposable cutlery that you can just throw away instead of washing dishes. But have you thought about what happens to your disposable coffee cup after you throw it away? Or the polystyrene containers your food came in or the disposable cutlery and plates you threw in the dustbin?

Not all of it lands up in landfills. A lot of this waste makes its way into our oceans and forests, destroying habitats, injuring and killing our animals and killing our plants. By not using any plastic disposable products in your home, you will reduce the waste that is polluting our environment and you will be living a cleaner and healthier lifestyle.

Reuse

One of the simplest ways to reduce your waste is to start reusing your shopping bags. The average person uses between 30kg-50kg of shopping bags in a year. That doesn’t sound like a lot but how many plastic bags do you have to buy to make even 1kg? It takes 500 years or more for a plastic bag to degrade in a landfill. What makes it even worse is that the bags don’t completely break down, instead they photo-degrade

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include paper, cardboard, food containers, cans, plastic bottles and their lids, electronic equipment and steel. A simple Google search will give you contact details of recycling centres near you.

We only have one Earth. Let’s all work together to conserve our precious planet so that our children’s children and their children can live in a sustainable environment while still having the opportunity to see the magnificent beauty our world has to offer.

South Africa’s top 10 plastic Offenders: 01 Plastic Shopping bags and become micro plastics that absorb and give off toxins that continue to pollute the environment. SPAR offers shoppers paper bags and reusable shopping bags that are so beautifully designed, you’ll never want to put your shopping in a boring old plastic bag again.

Shopping bags are not the only difference you can make in your life.

Choose a day to be your ‘test day’, and take note of everything you use and everything you throw away. Decide what you could reuse and you will be surprised at the difference one person could make. By reusing food containers, coffee cups and using your own cutlery at home instead of the plastic ones that come with your take-out, you will minimise your carbon footprint, live a cleaner life and know that you are making a contribution to preserving the only world we have.

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cups & 02 Coffee coffee lids

03 Plastic Straws 04 Plastic water bottles

Recycle

Recycling is one of the biggest contributions that you can make to the environment with the least amount of effort. Did you know that you can even get paid for your recyclable rubbish? There are many centres and organisations around the country that will pay for your recycling and help to minimise how much rubbish and plastic ends up in landfills.

Taking your rubbish to be recycled can also be a good educational lesson for your children. You will be teaching them to appreciate the environment from a young age and you will be creating environmentally-conscious adults who will preserve our environment instead of destroying it, and some extra pocket money for their recycling will be a good added incentive.

Some materials that can be recycled

05 Ear buds 06 Sucker sticks spouts on 07 Drinking sports bottles

08 Sweet wrappers 09 Fragments of cups 10 Takeaway Packaging