Full Stride Dec/Jan 2015 by Full Stride

Dec/Jan 2015, Vol 01

FullStride

Dryland Traverse

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fullstride

www.issuu.com /fullstride

@FullStridesa

AJ Calitz Column

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FullStridesa #TrailRunning

Biokinetics

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How to buy the right trail shoes

he ﬁrst thing Bennie was keen to stress is that everyone’s feet, legs and running styles are different. So getting a runner friend to recommend a shoe isn’t necessarily a good idea. In fact you are best off going to a reputable running shoe store if you’re looking for a new pair of shoes. Pick a store with experienced, trained staff – and set aside an hour or so for the process of selecting a new pair of shoes. If the sales person tries to rush you out of the door with a ‘popular model’ leave and go somewhere else, your feet deserve more than just a popular pair of shoes – they deserve the right shoes.

Shoe Interview Expect to be interrogated on your running history, goals, the typical terrain you run, or want to run, any aches or pains that you experience when running, any history of injuries (not just injuries caused by running)

and the shoes you’re currently running in. With your answers in mind the sales person can then start to select a few options for you to try on. If you like the feel of the shoe on your foot you should then walk around in them before doing a bit of light jogging or running in the shoe. The sales person should monitor your gait and foot strike in the shoes to determine if they’ll work for your unique running style. Bennie explains that it’s exceptionally difficult to evaluate a runner’s gait from behind as the feet then go all over the show after leaving the ground. It’s far easier to identify potential issues from in front and side on – so be wary of a sales person who claims to be able to evaluate your style from behind when you’re running on a treadmill. That’s not to say it’s impossible, an experienced biokineticist or running coach should be able to do so, it’s just fairly difficult.

Event calendar

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New Shoes FS

ZOON CRONJE | NIKON

If you’re thinking of taking up trail running or have been running for years you’ll be faced with the same dilemma when looking for a new pair of shoes: how do you choose which ones will be right for you? To help you avoid injuries and get the most out of your running Full Stride went to speak to the shoe gurus at Runners Rest, Nick Velthuysen and Bennie Stander.

Gombie’s Trail Running Guide

The Old Fashioned Approach The trend in running shoe design at the moment is moving away from an over designed shoe to a shoe which allows for a more natural running style. Minimalist shoes are the current trend, but you needn’t worry if you’ve never run in a minimalist shoe – traditional shoes are still readily available and if you’ve only ever run in a traditional shoe no sales person should try to force you into a minimalist shoe. What has changed however, is the arched based approach to shoe selection. The thought process was once that the plantar fascia (the thick band of connective tissue, which runs across the bottom of your foot and connects your heel bone to your toes) required support from a running shoe. Therefore runners were advised to purchase shoes for

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FS Editorial

full stride I n your hands is the ﬁrst issue of our new baby, a trail running speciﬁc publication – Full Stride. We’re going to publish Full Stride quarterly in 2015 and like Full Sus it’ll be available in bike and coffee shops, trail centres and in all Sportsmans Warehouse stores nationwide. You’ll also be able to grab a copy from your favourite specialist running store, like the Sweat Shops, Athlete’s Foot, Running Inn, the Durban Runner stores, Runners Rest and with all your online purchases from Outpost Running. We’ll also be sending copies to selected trail events so look out for a copy in your race goodie bag. We want Full Stride to become part of the trail running community and we want to see trail running grow. So feel free to share your stories, photos and thoughts with us. If you’re a race organiser email us your press releases and race dates. If you’re a photographer looking for exposure send us photo essays. But most importantly if you’re a trail runner tell us about your experiences. Tell us about great runs you’ve done that you’d like other trail runners to try – be they races or just a cool free run. Tell us about your trail running story – how you got into this great sport and what you get out of it. Putting the first issue together took quite a bit of work and included a few late, late nights in the office – which I hope you all appreciate because, like you, I’d far rather be out on the trails, especially on a lekker early summer evening. I hope you enjoy the content! We have a guide to buying a new pair of trial shoes on the cover and as someone who’s tried all sorts of running shoes over the years, I’m amazed at how little I knew. Then inside we’ve got great columns by AJ Calitz, Michael Gombart, our Biokineticist Tammy Reader, a photo essay by Oakpics and an extensive events Calendar. Between issues of Full Stride stay updated on everything from the world of South African trail running follow us on Twitter at @FullStrideSA and like us on Facebook at Full Stride. For some visual inspiration we’re on Instagram too. Look us up at fullstridesa. And if you have anything to tell us drop us a mail to: trail@fullstridesa.co.za. Enough from me; enjoy the rest of the paper and let us know what you think! Cheers, Seamus

@SeamusAllardice Seamus and Tarryn De Beer are deﬁnitely looking forward to the Lions Head Challenge again in March 2015.

full stride team

Publisher: Shayne Dowling shayne@integratedmedia.co.za Editor: Seamus Allardice seamus@integratedmedia.co.za Art Director: Megan Knox megan@integratedmedia.co.za Advertising: Jess Nosworthy

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jess@integratedmedia.co.za PR & Promotions: Ashley Attwood ash@integratedmedia.co.za Regulars: AJ Calitz, Michael Gombart and Tammy Reader. Photography: Ashlee Attwood, Oakpics, Zoon Cronje, Red Bull Content Pool, Craig Kolesky, Kelvin

KOLESKY/NIKON/RED BULL CONTENT POOL

Introducing

full stride's

WEEKEND WARRIOR

n each issue Full Stride will be going to feature cool people who we hope will inspire you to get out there on the trails. First up is a Cape Town local, Amy Burton, who set Lion’s Head alight by mixing it up with the pros.

FS: How did you get into trail running? AB: I did a few cross-country races during my younger school years. But I didn’t quite believe that I had what it took to become competitive, so running was put on the back burner for a while, only to resurface properly during my early twenties when I rediscovered the pleasure of ‘mountain’ running on the Constantia Nek trails. The bug bit me hard!

FS: So when did you start becoming competitive again? AB: The 2013 Salomon Bastille day trail run was a pivotal moment for me I must say, it was one of the most enjoyable trail race experiences I have ever had! Wading through waist deep rivers and scaling technical and treacherous rocky downhill singletrack had me hooting with joy. Then this year I managed a few top ten’s in some low key races before scraping a 3rd place in a Dirtopia 15km. Running alongside Landie Greyling, and placing as 3rd elite woman 3rd

Trautman and Thinkstock Images. Contributors: Oakpics Printing: Paarl Coldset (Pty) Ltd Published by: Integrated Media Disclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

Amy Burton (left), with her fellow Lion Heart ladies podium ﬁnishers; Landie Greyling and Megan Leslie.

at the Red Bull Lion Heart 2014 has deﬁnitely further opened my eyes to the fact that I may be able to pursue this passion more seriously. And it was really cool to follow it up with a win at the Delheim 14km on the 22nd of November.

FS: What training have you been doing? AB: Amongst other things, I’ve been doing the BLOCKHOUSE TT religiously every Tuesday and I cannot emphasize enough how this has helped me with my climbing capacity and downhill technical speed-work. I would recommend this to anyone looking to improve both of these skills.

FS: What do you love about trail running? AB: Trail running to me is both an escape from the world, and a way to focus more intensely on what life is meant to be about. It’s exhilarating and rejuvenating to cruise down the trails, skipping over rocks and roots, like a rock rabbit, whilst absorbing the pristine mountain air and feeling totally in sync with nature. I crave the trail and cannot manage a week without it!

FS: What does 2015 and beyond have in store for you? AB: Some longer, more challenging races; I want to see how I fare in them. I’m entering the Spur Trail Series, the Hout Bay Trail Challenge and hopefully African X, whilst working towards doing The Puffer, The Table Mountain Challenge, and one day attempting the Otter…

Full Stride ALLIANCE PARTNER Head Office | Cape Town Tel: 021 685 0285 Address: Suite WB03 Tannery Park 23 Belmont Road, Rondebosch, 7700 Postal Address: PO Box 259, Rondebosch 7701

s w e n

Salomon SkyRun

Following the class action lawsuit of Bezdek vs. Vibram USA in which Bezdek claimed Vibram deceived consumers by advertising that the footwear could reduce foot injuries and strengthen foot muscles, without basing those assertions on scientiﬁc evidence, Vibram have received 154,927 claims for reimbursement from runners who purchased the FiveFingers shoes. Each claimant will receive between $8 and $9 per pair of Vibram FiveFingers shoes. Vibram have acknowledged no wrong doing, but rather settled to avoid further legal costs. The lesson for wouldbe barefoot shoe wearing runners in SA however is thus: True barefoot shoes have their place, but runners should either transition slowly to barefoot

shoes (over the course of years even) or come from a history of running barefoot or in track spikes. The rigors of running in shoes without any cushioning are simply too great for those not accustomed, trained and biomechanically adapted to running in them. Don’t let the Vibram case put you oﬀ minimalist shoes however, though perhaps schedule an appointment with a physiotherapist before purchasing a pair of minimalist shoes. Even then it’s best to start with a more conservatively minimalist shoe.

KELVIN TRAUTMAN

Vibram Class Action Suit Draws to a close in US

News

Iain Don-Wauchope overcame a difficult start to the 2014 Salomon SkyRun to claim victory in a new record time of 12 hours and 8 minutes for the 100km course across the Witteberg Mountains. Landie Greyling won the ladies race, completing the traverse from Lady Grey to the Wartrail Country Club in 16 hours and 12 minutes. The SkyRun is considered to be the toughest of South Africa’s ultratrail runs, it is unsupported and the route is unmarked, meaning athletes have to navigate between the nine checkpoints with the help of a map and a GPS. The route features the infamous Balloch Wall, a steep uphill scramble of featuring 500 metres of altitude gain in a mere 3km. Don-Wauchope missed out on the $10 000 incentive to break 12 hours by an agonising eight minutes, but as he’d only recovered from glandular fever two weeks before the race it was an exceptional effort. “I lost around 20-minutes up-and-down Balloch. So I think if I’m 100% fit and healthy and better prepared in terms of the route – do a bit of scouting – then it’s definitely achievable,” he said. The average SkyRun competitor meanwhile takes anywhere between 16 and 30 hours to complete the route…

Find out more at www.skyrun.co.za.

This summer, Dirtopia, the trail mecca between Stellenbosch and Paarl on the R44 will be hosting the Sportsmans Warehouse Summer Trail Series. The three race series is perfect for runners looking to get into trail running, with manageable distances, non-technical terrain and a social vibe to carry your tired legs across the finish line. The first event took place on the 1st of November and was a Halloween fancy dress affair. The second race is scheduled for the 17th of January and is dubbed the Resolution Trail Run, as in New Year’s Resolutions to run… There are 5km, 7.5km, 12.5km and 15km route options and the 5km route is designed speciﬁcally with trail running newbies in mind. Then on the 14th of February, Dirtopia are hosting Sportsmans Warehouse’s Love Run, again there will be a festive Valentine atmosphere and 5km, 7.5km, 12.5km and 15km route options. And to top it all there are even post-run massages available, but you’ll have to book those in advance.

Visit www.dirtopia.co.za for more information.

EWALD SADIE

Summer Trail Series at Dirtopia

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ENTER OUR COMPETITION AT www.yatefarmretreat.co.za To receive a 5% discount on your stay quote FullSusYate in your booking

www.yatefarmretreat.co.za Email: reservations@yatefarmretreat.co.za Tel: 044 533 9160 Thea: 083 276 8961 Zac: 083 400 2327

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FS New Shoes

PRONATED

NORMAL

SUPINATED

(right foot)

their normal arched, high arched or ﬂat footed feet. The theory was that if you have ﬂat feet you would need shoes which offered support, if you have high arches you would need shoes which offered better shock absorption and if you have normal arches you’d need neutral shoes. This approach is now, though not entirely redundant, a little simple and doesn’t take into account all the other structures in your feet, legs and back which affect your running style. Shoes which are designed to provide arch support are also not without their issues and detractors. Where once it was the prevailing thought behind shoe construction most manufacturers now worry that the arch support affects the wearer’s gait which in turn could lead to injuries. The thinking now is to rather provide foot strengthening exercises and advise a neutral shoe which allows the foot to move more naturally on impact with the ground. Again though, don’t get caught up in the sales person’s marketing speak. If you’ve been running trouble free for years in a traditional shoe you’ll be best served staying with that style of shoe, or transitioning slowly through various levels of cushioning and support towards a minimalist shoe. The weight reduction is the obvious attraction for most runners but for trail runners, the ‘feel’ of the trail that minimalist shoes provide is a major draw card.

Excessive supination, to the point where it is a problem, is fairly rare and is often present from birth or is a result of an ankle injury.

"Everyone's feet, legs and running styles are different."

Sole for a Trail Soldier

Pronation vs Supination Pronation – If you land on the outer edge of your foot and your foot rolls inwards. Another sign is your ankle bending inwards during footfall. Supination – Also called underpronation, supination is when your foot rolls outwards, it’s often associated with high arches.

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A bit of pronation is completely natural, in fact it’s not common for runners to land with their feet entirely level. Most shoe manufacturers offer shoes to compensate for excessive pronation or supination, but Bennie suggests that in extreme cases it’s best to seek medical advice from a physiotherapist or biokineticist rather than attempt to correct your gait with shoes or inserts.

Shoes for Your Trail It’s essential that you consider the type of terrain you’ll be running on in your new shoes. If you’ll be hitting technical singletrack and hiking paths then a shoe with aggressive lugs are preferable. But also keep in mind that some soles are designed for dry rocky trails while others are intended to provide grip on wetter terrain. The soles of shoes intended for soft, wet ground will wear faster than those designed for drier terrains, especially if you run on the road with them. If you are planning on spending most of your trail running time running on gravel roads grip won’t necessarily be your primary concern. So you will be able to get away with a less aggressive tread pattern – or perhaps even a road shoe with a durable sole. Speak to the sales person at your local store and see what options they have that’ll suit your needs best.

Speaking sole, you should consider the flexibility, amount of cushioning and rock protection offered by the shoes you are looking at. Minimalist shoes offer less cushioning than their more traditional counterparts and are often more flexible, but with hardy heal and forefoot protective plates (normally made from a harder rubber compound than the rest of the sole) they don’t have to completely compromise trail ‘feel’ for protection. What will affect the flexibility of the shoe is the presence of a hardy protective plate through the arch of the foot area of the shoe, or a ridged plastic bar running the length of

ASHLEE ATTWOOD

from page 1

"If you've been running trouble free for years in a traditional shoe you'll be best served staying with that style of shoe." the sole. These structural support features are great for runners with less foot strength and ﬂexibility, or just to provide a bit more conﬁdence when descending on rocky trails.

Break Your Shoes In Don’t buy a new pair of shoes and head straight out on the trails for a long run or a race. Ease into them; wear them on a few short runs and feel if you’ve made the right decision.

Key Words Drop – the difference in sole cushioning, denoted in mm, between the heal and the toe of the shoe. (Traditional running shoe drop ±12 mm) Minimalist – in the spectrum of running shoes it’s pretty difficult to tell just where minimalist shoes begin and traditional shoes end (so there is deﬁnitely something for everyone) but if the shoe is lightweight, has a small drop (less than 5mm) and is ﬂexible chances are it’s minimalist. (Think of the Nike Free road shoes.) Barefoot shoes – like the Vibram FiveFingers and Merrell Barefoot they are shoes which offer only the thinnest of soles, basically only providing rock and thorn protection. Natural running – rather than landing on your heal and rolling forward, in natural running you would land on the fore and mid foot. Proponents of natural running argue that you run that way when running in sport (like

tennis, football or rugby) so why don’t you run like that when you run as a sport? Barefoot shoes are designed to be worn when running naturally, but because changing your running style takes time, it’s not a good idea to switch from a traditional running style and making use of traditional running shoes to barefoot shoes and a natural running style in one go. Some question the need to switch at all, but ultimately you need to make an educated decision for yourself.

Biggest Purchasing Mistakes We asked Bennie what the biggest mistake you could make when buying a new pair of shoes. His answer was instantaneous and simple: “Don’t buy shoes by colour!” Yes, we understand that you need to look good on the trails too, but buying a pair of shoes just because they are pretty and purple or cool and electric blue is a sure ﬁre recipe for injury. Price though is also a factor. Don’t go cheap and nasty. Expect to pay from R1 200 upwards. Your feet will thank you if you save up and get a descent pair of running shoes.

Ask an Expert We hope that this article has helped to clue you up on the ins and outs of trail running shoes. Ultimately though, you are best served by visiting a specialist running store and putting your faith in the professionals. Ask a member of your local trail running club for a referral to a sales person who knows his stuff.

Bennie Stander (left) is the coach and running shoe expert at Stellenbosch’s trail running speciﬁc store, Runners Rest. Bennie is a ﬁrm advocate of natural running and has built up a cult following, with physios and runners recommending him as the shoe guru. Nick Velthuysen (right) is the owner of Runners Rest and a competitive trail runner. Get in touch with them via Twitter at @RunnersRest.

MY FAVOURITE

AJ Calitz paced himself in the early rounds – saving energy for the epic ﬁnal run.

Race of the Year

When we asked AJ Calitz to write for us, true to his humble nature, he played down the value of what he would have to say. So we decided to ease him into it and ask him to write about the Red Bull Lion Heart. To that he asked “How do I put into words what is probably my favourite race of the year?”

he brainchild of Ultra Running phenom Ryan Sandes, the Red Bull Lion Heart is a knockout heat style race, with competitors having to ascend and descend Lion’s Head no fewer than 4 times (Ladies twice). Times are not of importance as the ﬁrst 50% of runners in each heat advance to the next round, and in the ﬁnal, winner takes all. I look forward to this race so much every year and completely forget how hard it is... but once you toe the start line you remember how it feels to red-line your body for 30 odd minutes, four times in a morning. I’m from a cycling and triathlon background where, on the bike, you can attack and try to pull away. Generally in running this does not happen. One or more runners up the ante and push until the others

can no longer keep up. Not so in the Lion Heart, the vicious climb lends itself to Tour de France style attacks and counters. Plus on race day this year the wind was quite hectic, so running in another competitor’s slip was very beneficial, making it a very tactical race. Two time SA Trailrunning champ and Lion Heart favourite, Thabang Madiba graced us with his presence again this year, and vowed to take revenge on last year’s defeat, as he had been working a lot on his climbing. My route to the final was a tough one, facing Ben Brimble in the first and second rounds and Thabang in the semi-final and final. Thabang descends like a homesick mole, so I had to do my damage on the climb, which is fine by me. I had also resolved, like in the first two

"Thabang descends like a homesick mole, so I had to do my damage on the climb."

Ladies champ Landie Greyling on her way to victory. Thabang Madiba looking to make up time on the technical descent.

KELVIN TRAUTMAN/RED BULL CONTENT POOL

KOLESKY/NIKON/RED BULL CONTENT POOL

KELVIN TRAUTMAN/RED BULL CONTENT POOL

The Calitz Column

years of the Lion Heart to attack early on the jeep track and then hold a hard constant pace to the top. I just kept telling myself that once at the top I’d recover on the way down. In the ﬁnal I attacked cycling style, swerving across the jeep track and accelerating hard to stop Thabang from hiding in my slip. He kept a gap of 8-10m but I kept telling myself if he could stay with me he would just keep doing what you are doing. I have been working on my descents and skills a lot this year, and it seems to have paid off as I bettered my descent time by almost a minute – which was needed as Thabang was only 40 seconds behind me at the top. In my race plan I had hoped for a 1 minute lead on him at the summit... So I had to take

some serious risks on the way down, but I know Lion’s Head like the back of my hand. If Thabang was 20 seconds or less behind me when we hit the jeep track he would win. He wasn’t. I held on to take the title and subsequently literally passed out on the gravel.

AJ Calitz Calitz, trail running’s ginger ninja, is a Guinness World Record holder having climbed 10 257 vertical metres – summiting Platteklip Gorge 14 and a half times in 12 hours, and the three time Lion Heart Champion. Follow his exploits on Twitter at @ajcalitz.

STRIDE OUT on the Red Bull Lion Heart Date: 15 November 2015

Entries: Anyone can enter for free

Route: From the guard hut, at the foot

by running the qualifying route and

of the Lion’s Head gravel road, to the

timing it with Strava. Top 54 male

summit and back to the guard hut.

and top 27 female times qualify.

Distance: 3.7km

Website: www.

Elevation: 271m

redbulllionheart.

Winners: AJ Calitz (25 minutes

com

54 seconds) & Landie Greying (33 minutes 58 seconds)

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FS Gombie’s Trail Running Guide

From Couch Potato to Trail Runner CHRIS HITCHCOCK | PHOTOSPORT

angovers, an extra 20kg’s, late nights and fast food were par for the course, as well as not being able to run 5kms without being brought to a halt by a very reluctant pair of legs. Back to the present, in my last 5km time trial I managed 18 minutes and 8 seconds. To the amazement of my friends and family it has been a great year of transformation, and getting back to the basics of a healthier lifestyle, in terms of nutrition, activity and socialising. As I always advocate, it was not a magic transformation, but one driven by willpower and hard work, these two ethics or lack thereof are what determine, as I have found out, most accomplishments and failures throughout life, be it work, getting healthy or reaching personal goals. Without getting too philosophical, I would like to think my journey could apply to everyone if they wanted it to. This column will be my take on the trial and error of races, training, nutrition and gear, and will hopefully provide some insight along the way for those getting into running or trying to reach some Personal Bests (PB’s), while I try and reach my own new goals. Some of the achievements I have had along the way in this past year have been competing in multisport and trail running events, with a few podiums and personal bests in half marathons. The last half marathon being the Gun Run 21.5km (a little bit extra for the runners) in 1:23:39.

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Other personal highlights of my year of running include ﬁnishing third in the Knysna Oyster Fest’s Big Five Lite challenge and another third in the super mean Trail du Mont Rochelle 13km. But enough about me and back to the trails! Trail running is a growing sport, and we in South Africa are lucky to have an abundance of trail venues and trail running events. If you’re new to the sport here are a few basic guidelines for trail running:

Shoes

and that certain areas might be dry. Always make sure to plan ahead and carry your cell phone preloaded with emergency numbers. It is essential to keep hydrated on the run, so either plan your route carefully to stop at water sources or invest in a handheld bottle or hydration pack to keep you going. As a rule of thumb should you be doing more than 8km make sure you have water available.

Many road runners decide to try out, or take up trail running and, believe it or not, head out onto the trails with their road running shoes. But given that trail running is generally softer on the joints than running on tarmac, the off-road conditions vary from mud, clay, sand, rocks or grass. In which road shoes will lose grip and result in an injury be it physical or to your ego. It’s worthwhile to invest in a pair of trail shoes, something with grip and ideally lower/less padding as to provide more stability on the uneven surfaces. Your nearest shoe store or, better yet, your physiotherapist can give you the low down on what is best suited for your running style.

Learn to read a map

Hydration

Why Trail?

In terms of water, most trail runners use hydration packs or hand held bottles, and being out in nature normally affords the opportunity to reﬁll from streams or rivers, that said it is not always possible to do so given the summer season

For the not so ambitious trail runner, trail running offers a more body and joint friendly form of running, free from the hard pounding on tarmac, with amazing views and serene trails. The best part is a pair of trail shoes

Trail running is usually run on hiking routes, so as far as planning your route goes you’ll have to use hiking guides, but pay attention to the contours on the route, as this will give you an indication of how much climbing you are in for.

Familiarise yourself with Provincial and National federations For those wanting to progress competitively in the sport, SA is starting to wake up and various Provinces, and Trail Running SA are using the various races for SA Trail Running champs qualiﬁers.

STOFBERG PHOTOGRAPHY

Having just passed the one year anniversary since he started running Michael Gombart cannot help but laugh when he looks back and thinks about how much has changed.

are easier to pack and travel with than your bike. There are no excuses not to take those shoes with you these summer holidays and explore the beauty, trails and mountains our country has to offer. Personally I check out the race calendars whenever I go on holiday, and normally ﬁnd some run or another happening in or around the places I am heading to. Check out Full Stride’s race calendar or visit www.trailrunning.co.za to see what’s on nearby.

Michael “Gombie” Gombart is a couch potato turned multisport athlete and trail runner. He’s the founder of www. outpostrunning.co.za and will be providing you, the reader of Full Stride, with expert advice on how to get into trail running and maybe even get competitive. Follow him on Twitter at @michaelgombart.

Photo Essay

Traversing the Broad Karoo

With its relaxed “adventure trail run” vibes there’s always time to showboat for the camera crew.

Marcel Deacon looking strong as he climbs out of the De Hoek Mountain Resort’s valley.

he Fairview Dryland Traverse is a four day trail running stage race through the mountains of the Little Karoo. As always Oakpics were on hand to capture the iconic images the breath-taking backdrop and the human drama the Traverse provides.

SUS The Details - Striding Out on the Fairview Dryland Traverse When: 31 October – 2 November 2014 Where: De Hoek Mountain Resort, Oudtshoorn Website: www.drylandtraverse.co.za Prologue: 7.4km through the Cango Caves to the De Hoek Mountain Resort Stage 1: 27km up the Swartberg Pass, down epic singletrack and back to De Hoek Stage 2: 26km from the Rust en Vrede Waterfall along a mix of virgin and Jane Barnardo discovering that the ‘Dryland’ name is a bit of a misnomer at times on the Dryland Traverse.

forgotten trails past the Raubenheimer Dam to De Hoek. Stage 3: 14km of old-fashioned cross country style trail running at De Hoek. Oakpics are long time collaborators with Dryland Events, the team behind the Dryland Traverse. Their photographic style is perfect for the Karoo as they’re always looking to frame runners, or riders, against the majestic natural landscape. Follow them on Twitter at @oakpics.

Ecstasy on the faces of Nadia Terblanche and Denise Nortier as they cross ﬁnish line.

The Stage 1 start on Swartberg Pass offers great views for runners and photographers alike.

The Traverse’s highlight is undoubtedly the unique experience of running though the Cango Caves.

From beautiful alien vegetation like these ﬂowering cacti, to the hidden Karoo valley forests and harsh mountain fynbos, the Fairview Dryland Traverse has it all.

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FS Biokinetics

When to Run,

REST OR SEEK ADVICE? Most trail runners will experience discomfort or pain in the course of their running career. But when do you simply run through it, when do you need to take time off and when do you need to seek advice? Understanding your pain plays a major role in dealing with your pain, which is why we’re getting Tammy Reader to provide Full Stride readers with a regular Biokinetics column.

any injuries can easily be prevented through proper assessment and training. As a trail runner you should use specific exercises to train your body to run efficiently. In this way, your running programme won’t be disrupted with unnecessary rest periods due to injury. Through scientiﬁc evaluation and exercise prescription, a biokineticist aims to improve your muscle balance and movement patterns (particularly running gait). Many trail runners struggle with muscle imbalances or incorrect running techniques. A consultation with a biokineticist will shed light on these weaknesses and help you to regain balance, thus aiding recovery and preventing further injuries by ﬁnding the underlying cause of your injury instead of simply treating the symptoms. With proper assessment, good programme prescription and guidance, you can reduce your incidence of injury.

The Importance of Rest Rest days are a very important component in your trail running training schedule. These days allow your body to recover and adapt to the increasing mileage and/or speed of your runs. Training too hard, too often or changing your terrain or techniques too quickly can cause injuries.

8 full stride

Good and Bad Pain The safe consensus is that if you feel pain you should stop. Pain is hard to understand and it differs from individual to individual. It can vary from dull to sharp, to aching and it doesn’t necessarily indicate damage. Cramping, for example, is excruciating but it doesn’t cause long term damage. We all get brief pains while trail running, but if you have persistent pain it is a good idea to seek advice. Any swelling, giving way, locking, numbness, or pins and needles, should not be ignored and should be checked out. Sometimes changing your pace, reducing your stride length, varying your terrain, or alternating between running and walking, is sufficient to relieve the pain. This will allow time for your niggle to settle down, enabling you to continue your run.

Causes of Injuries Sprains and strains do occur in trail runners due to the uneven terrain, but the most common injuries are overuse injuries caused by the repetitive nature of running. Muscles, due to their healthy blood supply, will heal quickly between normal training runs. Boulder hopping, however, can cause more serious muscle tears or strains, which may need longer periods of recovery. Tendons and bones, moreover, have less blood supply and heal much more slowly. Therefore, while your recovery period between runs may give ample time for your muscles to recover, your bones and tendons may suffer with the

"We all get brief pains while trail running, but if you have persistent pain it is a good idea to seek advice." increasing load, resulting in injury and unwanted time off. So, if you have an injury or even if you would just like to improve your trail running performance and style, a biokineticist can help you. With a balanced individualised programme, you can prevent injuries and improve your trail running goals.

Tammy Reader is a registered biokineticist in Stellenbosch. She is a keen trail runner and mountain biker and enjoys incorporating her practical experience into her work. For further information on biokinetics you can email Tammy at reader.tammy@gmail.com.

GEAR

First Trail Running Kit

Hopefully with our guide to buying a pair of trail running shoes you’ve got shoes covered, so here’s a quick run-down of some other cool bits and pieces of trail running kit that’s sure to get you out on the trail and looking good. The North Face Better Than Naked Split Short

Ladies, if you’re used to the standard road running shorts, or used to do athletics at school you’ll love running in North Face’s Better Than Naked shorts. They feature a similar cut and style to the athletic shorts you’re used to but with stitch-free seams, best-in-class breathability and complete nonhindrance of range of motion – hence the better than naked name. They’re constructed from moisture wicking FlashDry™ fabrics and are designed to ensure you don’t chafe on a long run. The Better Than Naked shorts also have a secure rear pocket, internal draw strings and stretch-mesh panels for mobility and ventilation. To top it all they’re from the North Face Flight Series® of athlete tested and competition proven products, so you know they’re the real deal. www.outpostrunning.co.za RRP R 550

Extreme 1K Zoom Head Light

It might be summer, but you can still do with a good quality head light for your trail running adventures. While night running really comes into its own in the dark winter months, in summer it’s great to hit the trials in the cool of the late evening. Normal camping head lamps just don’t cut it; they cast more shadow than light and are sure to leave you with sprained ankles, so rather get a proper light right from the start. The Extreme Lights 1K Zoom Head Light features a single Cree XM-L2 U2 LED which can produce 800 Lumens of light for up to 3 hours with its rechargeable Lithium-ion battery. The Zoom lens casts the light wide, creating a uniform illuminated area for about 10 meters ahead of you – meaning you’re not going to be taken by surprise by any ditch or root. The Li-ion batteries have a three year life span and the 1K Zoom will provide up to 15 hours of light at the reduced output of 200 Lumens. With batteries included it weighs in at 252g. www.extremelights.co.za RRP R 895

Osprey Rev 6 If you’re looking for a trail running hydration pack for longer runs then the Osprey Rev 6 is the way to go. It’s got all the bells and whistles, and it’s backed up by Osprey’s “All Mighty Guarantee”. They’ll ﬁx any damage to any Osprey bag (no matter how old your bag is) for free – so that’s a major draw card for purchasing any Osprey product. The Rev 6 includes a 1.5 litre bladder, which ﬁts into one of the two large compartments in the pack. The other is perfect for stowing items like a light waterproof jacket or a warm top. It also has a third smaller compartment with a tag to clip your keys onto and space for your race food. On the one strap there is a handy cell phone storage pocket with splash/rain protection, which can clip off while on the other strap there is a small pocket for gels or a tube of energy tabs. The Rev 6 is available in Flash Green or Bolt Blue. www.adventureinc.co.za. RRP R1 000

Gear

The North Face Better Than Naked Tee

Not to be too fashion conscious, but with colour-ways and the like you’re always going to look better in the gear designed to go together, so ladies if it’s the Better Than Naked shorts you like you might as well go all out and get the North Face Better Than Naked tee too. Fortunately it’s pretty awesome too! Featuring athlete tested and competition proven design the Better Than Naked tee has a cut-out back which works in tandem with the FlashDry™ fabric. Like the shorts it features stitch-free critical seams to reduce chaﬁng under your arms. The science isn’t all in the fabric design though; the tee also features body-mapped ventilation to keep you cooler for longer during your runs. If you want to hit the trails with conﬁdence take a look at North Face’s product range. www.outpostrunning.co.za. RRP R 550

Asics Fuji Trail Long Tight

Lots of okes are a bit hesitant to run in tights, but trust us once you make the change you’ll dig them. No chaﬁng, no cuts and grazes on your lower legs when running on overgrown trails and they make you look and feel fast. Perception is everything! The Asics Men’s Trail Long Tights feature a hardy lower leg fabric to stop bushes tearing up your skin, a rubberised section on the knees to help with those hiking sections where you’ll need to put your hands on your knees to force them down and force you up the climb and zippered bottoms to make getting in and out of the tights that little bit easier. They’re constructed from Motion Dry fabrics to wick away your sweat and have mesh inserts behind the knee to increase ventilation. Plus they have a zippered pocket on the hip which is the perfect size for a compact smart phone, iPod, or an energy gel and your keys. www.sportsmanswarehouse.co.za. RRP 750

Asics Men’s Tiger Top The Asics Tiger Top is a body hugging 100% Polyester running top perfect for hitting the trails in. It’s constructed from 100% recycled lightweight stretch fabric, so you can be safe in the knowledge that you’re doing your bit for the environment while you’re out enjoying the great outdoors. It has excellent moisture management properties to wick the sweat from your skin, keeping you cool in the heat and making sure you don’t freeze when it’s cold. The Tiger Top offers UV protection and reﬂective trimming to ensure you’re visible to traffic on your non-trail runs. www.sportsmanswarehouse.co.za RRP 450

full stride 9

CALENDAR

Advertise your event in Full Sus and we will send you copies of the paper for your goodie bags or registration table. Call Jessica on 021 685 0285/6

December 2014

31 Ultra Trail Mount Moodie

RACE CALENDAR

18 Intundla Trail Run, Triathlon

GAUTENG

3 Kinetic Night Trail Run Series 6 Kinetic Adventure 25km Adventure Race

& Duathlon WESTERN CAPE

3 Jura Care Trail 3 The Knysna Trail Run 10 Sanlam Trail Run 15 & 6km 10 Post Turkey Trail Run 14 Spur Cape Summer Trail Series #1

17 Sportsmans Warehouse

EASTERN CAPE 13 Kempston Hogsback Half Marathon WESTERN CAPE

6 Delvera Falke Summer Trail Run 6 DVINE Estate Trail Run 2014 7 Spur Adventure Duo, Sprint and Fun Run

9 Rally Run #3 Simons Town 14 Warwick Trilogy Trail Run 14 Kurland Summer Trail Run 16 The Wolf Trail Run 2014 21 Garden Route Trail Series #1 22 The Wreck Challenge 27 TOTAL Great Brakriver Moordkuil Trail Run 28 Garden Route Trail Series #2 29 Sabrina Love Ocean Challenge KZN

6 KZN Summer Series #3 Falklands 7 Stihl Sharks Trail Adventure 14 Umhlanga Liberty Summer Carnival Trail run & walk

January 2015

RACE CALENDAR MPUMALANGA

Resolution Trail Run

18 Spur Adventure Duo, Sprint & Fun Run

24 The Jackal Trail Run 24 The Wolf Trail Run 25 French Flair Trail Run 28 Spur Cape Summer Trail Series #2 KZN

24 Thrombi Xfest Trail Run 31 EstonDekade Colour Run NORTH WEST 11 Xdirt Triathlon Challenge 24 Totalsports XTERRA Buffelspoort 28 Puma Trail Run Buffelspoort OUT IN AFRICA

24 IMPI Challenge (Namibia)

February 2015

RACE CALENDAR GAUTENG

7 Momentum Health OatWellDualX#1 Hakahana

22 Hedianga Beas WESTERN CAPE

1 Spur Cape Summer Trail Series #3 7 Spur Trail Series Silvermine Mountain XL

31 Ilanga Trail Series Misty Mountain

MPUMALANGA 3 Kinetic Night Trail Run Series 19 Magnolia Night Trail Runs 19 Sabie X Trail Run

GAUTENG

Calling all event organisers! Get your events listed here for free. Drop us a mail, to trail@fullstridesa.co.za, with all your 2015 event dates and details and we’ll make sure they’re listed in Full Stride. 8 Spur Adventure Duo & Sprint 14 Sportsmans Warehouse Love Run

20 Totalsports XTERRA Grabouw 21 Puma Trail Run Grabouw 22 Spur Cape Summer Trail Series #4

22 Spur Trail Series Elgin Valley XL 28 George Hops Festival Trail Run

Cranes Challenge

Limpopo

Western Cape

Northern Cape

KZN

Gauteng

North West

Eastern Cape

Out in Africa

Goukamma Trail Run

14 Velddraf met Woorde Trail run 22 Spur Adventure Duo & Sprint

March 2015

29 Vaal Eden Rhino Challenge

RACE CALENDAR GAUTENG

12 Merrell Autumn Night Run #1 14 Merrell Autumn Night Run #2

Sounds easy? Trust us, 1 000m is a long way straight up! At the 2014 Skyrunning World Championship, in Chamonix, France, the Vertical Kilometre race was won by the Spanish trail running superstar, Kilian Jornet. Jornet completed the 3.8km course in 34 minutes 18 seconds. The king of the Vertical Running races is the mammoth Red Bull K3. It’s a 10km run up to the summit of a 3 538m high Alpine peak in northern Italy. The race starts in Susa, which is located at 508m above sea level and climbs 3 030m to the summit of Rocciamelone.

Free State

14 Tortoise Tuff 30km and 21km and MTB

NORTH WEST

A race practically straight up the mountain, where the elevation gain is as steep as possible in as short distance as possible. Think racing up Table Mountain’s Platteklip Gorge, but starting down at Deer Park, for example. The standard distance is the Vertical Kilometre in which you’ll have to ascend 1 000m.

Mpumalanga

WESTERN CAPE

13 ProNutro AfricanX Trail Run 14 Investec Lions Head Challenge 14 The West Coast Warmwater

21 Hartbeesmieliemyl

VERTICAL RUNNING

CALENDAR KEY

EASTERN CAPE

14 Lake Farm Charity Run

Weekend

KZN

20 Bonitas Sunday Tribune Three

INSPIRATION Station

Vertical Running is set to take off in SA in 2015, so keep an eye on the Full Stride events calendar for a race near you.

MPUMALANGA

14 Adventure Lisa’s Forest Run

FREE STATE Trail Run OUT IN AFRICA

9 Ultra Marathon of Kenya (Kenya)

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