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the fitness issue
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Lean & Strong (And Stay That Way)
The ultimate Whole-Body Solution
BEGINNERS
LOVE EVERY RUN P34
POWER WORKOUTS
Why We All Need A Little Speed P31
APRIL 2014
6 SIMPLE TRICKS TO REBOOT YOUR LATE-DAY RUNS
✱15
SPORTS BRAS
FOR EVERY SIZE AND SHAPE P87
9 BEST
FOODS FOR RUNNERS
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+ Sweet Treats That Won’t Make You Fat
The Secret To Constant Motivation P44
runner, Interrupted He Lost His Legs – Could He Regain His Love of Running?
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inside
52 Injury Prevention Special THE WHOLE BODY FIX
A running clinic teaches a chronically injured Runner’s World editor lessons that can help you stay happy, healthy and on the road. By Katie McDonald Neitz
60 WHAT LIES BENEATH
Some of us like the predictability of smooth tarmac, others prefer the challenges of wilder terrain – but does what’s underfoot really make a difference in terms of injury and performance? By Sam Murphy
60
68 IS THIS THE FUTURE OF RUNNING APPAREL?
87
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A trailblazing new sportswear company is closing the gap between consumer and corporate, by inviting runners to design the gear they wear, and save money into the bargain. RW’s Kerry McCarthy investigates Apparel Making 2.0.
76 RUNNER, INTERRUPTED
Marko Cheseto travelled from Kenya to Alaska for a shot at a better life, it ended up costing him his legs – but who was he now, without the tools of his trade? By Frank Bures
44
AUSTRALIA & NEW ZEALAND’S NUMBER ONE RUNNING MAGAZINE
87 TOP PERFORMERS Popping with bold colours, this year’s crop of sports bras offers more features than ever.
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31
REGULARS 8 10 12 15
Rave Run Editor’s Letter Running Inbox Human Race Women’s running pioneer Kathrine Switzer works to spark a global female running boom. PLUS The Intersection (16) Ask Miles (18) Back Story: Suzy Walsham (18) What it Takes To… (20)
98 I’m a Runner Christie Hayes, 27, Sydney, Actress and model
92
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runnersworldmag Follow The Coach Tim Crosbie
personal best 23 Fitness News Take the guesswork out of pacing. 31 Training Why there’s no excuse to skip speedwork. PLUS Easy ways to stop sabotaging your training. (36) 38 Fuel Satisfy your sweet tooth with runner-friendly desserts. PLUS 9 foods to boost your brain and your run. (40) 44 Mind & Body Find a great running partner (or two) to keep you in shape, honest and motivated. PLUS Surefire motivation for those late-day runs. (46) 48 The Body Shop 5 moves to build strength.
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50 The Fast Lane Screw up – like a pro! By Lauren Fleshman
departments 48
93 Races & Places A holiday to Israel allows a runner to focus on two races. By Tim Crosbie
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on our cover
THE FITNESS ISSUE
42
AUSTRALIA & NEW ZEALAND EDITION
Lean & Strong (AND STAY THAT WAY) THE
WHOLE-BODY SOLUTION
APRIL 2014
iPAD
6 SIMPLE TRICKS TO REBOOT YOUR LATE-DAY RUNS
✱15
SPORTS BRAS
FOR EVERY SIZE AND SHAPE P87
BEGINNERS
LOVE EVERY RUN P34
POWER WORKOUTS
WHY WE ALL NEED A LITTLE SPEED P31
9 BEST
FOODS FOR RUNNERS
+
+ Sweet Treats That Won’t Make You Fat
The Secret To Constant Motivation P44
RUNNER, INTERRUPTED He Lost His Legs – Could He Regain His Love of Running?
$8.95 03 incl. GST NZ $9.70
ISSN incl.1440-5229 GST AUS
PP 349181 / 00853 ISSN 1440-5229
03
9 771440 522018
runnersworldmag.com.au 9 771440 522018 CoverApril.indd 3
April 2014 Volume 16 Number 10 Photographed exclusively for RUNNER’S WORLD
For enhanced content and more download the iPad edition of the April issue in the iTunes Newsstand.
26/02/14 3:42 PM
RW Digital WE’RE ALWAYS RUNNING AT RUNNERSWORLDMAG.COM.AU
rave run Photography by smalone.com.au runners Participants in the McDonald’s Townsville Running Festival
The Location Townsville, Queensland ➔ THE EXPERIENCE A stone’s throw from the Great Barrier Reef, Townsville is the unofficial capital of North Queensland. Home to Australia’s secondoldest marathon held every August, participants at the McDonald’s Townsville Running Festival converge on the award-winning Strand beach before heading out towards Jupiters Casino, turning around after 1.2km. Participants then run the length of The Strand before continuing on towards the Pallarenda stretch, with endless views across Rowes Bay and Magnetic Island dominating the horizon. “You don’t often have the opportunity to run such an attractive course as Townsville’s,” says race director Brian Armit. “Marathoners start in the dark and get to see the sun rise over the Coral Sea with light bouncing off the rock face of Castle Hill. The event is in Townsville’s winter, a climate more than ideal for running.” – townsvillerunningfestival.com
>
training
UP THE ANTE: Add short bursts of speed to improve running form and foster mental toughness.
Fast workouts benefit every runner, so there’s no excuse to skip them BY LISA MARSHALL
T
HINK YOU CAN SKIP speedwork, that it’s just for seasoned runners with specific time goals? No such luck. Research suggests that 30-second to five-minute bursts of intense exercise interspersed with rest periods will yield unique physiological changes – from faster fat-loss and better blood sugar control to improved blood vessel function – that slow runs cannot deliver as efficiently. “When it comes to these benefits, interval training is at least equal to and often superior to your traditional steady run,” says exercise scientist Jonathan Little, Ph.D. “And it doesn’t have to be an elite-athlete-type workout to be effective.”
Picking up the pace periodically can also make your everyday runs feel easier, improve your running form, and foster “mental toughness,” says coach Greg McMillan. Plus, for those who have trouble fitting in workouts, speedwork can provide a wealth of benefits in a short time. Still hesitant? What’s your excuse? (We’ll shoot it down.)
“I RUN TO IMPROVE MY HEALTH, NOT TO COMPETE.” Skeletal muscle is critical for soaking up glucose from food and keeping blood sugar levels in check. Because intense interval training engages a broader range of muscle fibres, it essentially creates
“I’M TRYING TO LOSE WEIGHT, SO I’M FOCUSSED ON RUNNING CONSISTENTLY, NOT FAST.” “The faster you run, the more kilojoules you expend,” says exercise physiologist Adam St. Pierre. Research suggests that interval training also prompts the body to burn more kilojoules in the hours after exercise. It shouldn’t replace moderate
courtsey SAUCONY
You Need Speed!
a bigger sponge, helping to fend off diabetes, says Little. It also strengthens the heart muscle and blood vessels and increases the number of mitochondria (the fuel-burning engines in your muscles), making the body more efficient at metabolising fuel. The result: You have more energy – for running and for doing everything else. THE WORKOUT ➔ Warm up for 15 minutes. Run one minute at 10K pace (a 7 to 8 on an exertion scale of 1 to 10). Walk or jog one minute, then repeat. Start with four to six reps. Build to 10 reps.
running entirely, says St. Pierre. You need both. But a weekly speed session can spice things up and utilise different muscles, potentially reducing your injury risk (provided you’re careful to ease into speedwork and build workout duration and intensity gradually). THE WORKOUT ➔ For weight loss, the longer the period of intensity, the better. Warm up, then run at 10K pace for three to five minutes. Jog or walk three to five minutes. Repeat six to 10 times. Or set the treadmill grade to five per cent and run at a moderate pace for three minutes. Then lower to zero and keep the same pace for three minutes. Repeat six to 10 times.
“I’M RUNNING MY FIRST HALF- OR FULL MARATHON, SO I’M FOCUSSED ONLY ON BUILDING DISTANCE.” It’s the bane of many first-time marathoners: Near the end of a long run (or the actual race), they run out of fuel and their form falls apart. Fast repeats teach your body what it feels like to have a light, quick turnover – a biomechanical efficiency applicable to any speed or distance, says St. Pierre. Quick repeats also strengthen seldomused “fast-twitch” muscles so they can be called upon when your other muscles are trashed at the end of a long race, he adds. And the workouts improve running economy, teaching the heart to pump more blood per minute and deliver oxygen to the
muscles more efficiently, so that slow runs feel easier. THE WORKOUT ➔ Start with six to 10 200-metre repeats at a 1K to 5K pace (or an 8 or 9 on an exertion scale of 1 to 10), with a 200-metre jog in between. Do this once a week. Over time, try lengthening the distance (5 x 400m at 5K to 10K pace, or 4 x 600m at 10K pace). Your total mileage at a fast pace shouldn’t exceed five per cent of your weekly mileage total. (Running 32 kilometres per week? Run no more than 1600m hard in speedwork.)
“I’M TRYING TO FINISH MY FIRST 5K, SO I DON’T NEED TO BOTHER WITH SPEEDWORK.” The shorter the distance, the more important speedwork is, and the more frequently you should do it, says McMillan. Whether you have a time goal or not, the improved blood sugar, cardiovascular fitness, and mental toughness gained will make your 5K feel easier. And if you want to run a fast 5K, short bursts will improve your aerobic power. THE WORKOUT ➔ Since you can do speedwork more often than runners targeting longer races (maybe twice a week), get creative and mix it up. (See “Quick Fixes,” below, for a few workout ideas.) “Make up any workout you want,” says McMillan. “Your body doesn’t care as long as you are running faster and breathing harder than usual.”
Quick Fixes courtesy Athletics Australia
Get faster – no track or GPS watch required HILL REPEATS
SPEED PLAY
BLOCK PARTY
Do a 10-minute warmup jog to a hill that will take you 45 seconds to climb. Run up at a comfortably hard pace. Walk down. Do eight to 10 reps.
At the end of a run, speed up for five minutes; jog for two; run fast for four minutes; jog for two; run fast for three minutes; jog for two; run fast for one.
After a 10-minute warmup, run hard for one block; jog for one block; run hard for two; jog for two; run hard for three; jog for three. Work back down. Repeat.
Follow the Leader Advice from the world's best runners
BRETT ROBINSON, 22, of Ballarat, Victoria, placed 12th in the men’s 5000m final at the 2013 IAAF World Championships in Moscow (14:03:77) 1 GET TOUGH “Each year in January at Falls Creek, I do 6 x 3min hills with a jog down recovery. I start at 1740m and climb up to 1800m. The session is a wholebody workout that works the legs, lungs and heart hard, which helps my body get stronger.” 2 GET REST “I don’t have many rest days; I’ve trained my body to handle running every day. But, occasionally I get tired and need a rest. On a rest day, I dedicate the whole day to recovery, getting as much sleep as possible, eating a lot of food and relaxing, so that I’m recharged and ready for training the next day.” 3 GET READY “In the week before a big race I ease off the intensity of my sessions and cut the length of my easy runs back, e.g. 60-70min runs down to 50mins. I also get a massage to flush my legs and, if needed, see a physio to help with any niggles. Most importantly, I eat well and lower caffeine intake. This helps me feel fresh, well recovered and ready to run well.” runnersworldmag.com.au
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forward lean (torso and upper body)
arm swing
6 lateral trunk lean
6 6 6 6
trunk rotation
hip extension
vertical displacement (head to toe)
pelvic drop
heel whip
knee flexion at midstance
6
6 6
6 cadence
6
knee flexion at initial contact
dynamic knee alignment
BODY BREAKDOWN: Experts predict a runner’s injury risk in part by scrutinising 15 different biomechanical factors (indicated here). 52
april 2014
foot placement centre of mass
foot initial contact
66
foot placement midline
6
The
WHOLE BODY
Fix
Chronically injured and disheartened, a RUNNER’S WORLD editor sought holistic help from a team of therapists. Her diagnosis (sleeping glutes?) and hard-won lessons (master the clamshell!) can help you, too, stay healthy, happy, and on the road By KATIE McDONALD NEITZ • Photograph by REED YOUNG
I’m lying facedown on an exam table at a state-of-the-art running clinic about to perform a basic exercise for professional analysis. “Okay, Katie, I’d like you to lift your right leg in the air, using your glutes,” says Colleen Brough, the physical therapist who’s there to check my strength and form. No problem, I think. She places her hand on my right hamstring – my achy, troublesome one – as I lift and then lower my leg back down to the table with minimal effort and an attitude of That’s all? “You contracted your hamstring as well as your back,” Brough says gently. “Try again, but this time, power the move with your glutes by squeezing your backside before and while doing the lift.” Okay, got it. Simple enough. But it isn’t. Impossible, actually. I lie there motionless, slowly coming to the realisation that clenching your face doesn’t help you clench your bum cheeks. Forget lifting the leg. I am entirely unable to activate my glutes, a fact Brough describes with one cruel but apt word: “Astonishing.” runnersworldmag.com.au
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SAUCONY DIVA BELIEVA
A$59.95 Two hooks and a supportive underwire holds your girls firmly in place. Plus, moisture management is great. 32B-40DD saucony.com.au
ZENSAH SEAMLESS BRA
LORNA JANE PHYSIQUE BRA
A$49.95 Made of silky anti-microbial material in eye-catching colours, this bra’s ergonomic fit and seamless technology “put my breasts back where they once were,” says one 10B tester. S/M, M/L, L/XL zensah.com.au
A$62.99 Shrink resistant fabric and lots of feminine shape are the hallmarks of the Physique Bra. Some loved the substantial, removable pads; one 10A tester jokes, “They’re like false advertising.” XS-L lornajane.com.au
[BEST RATED] ADIDAS CLIMA ESSENTIALS REVERSIBLE BRA
A$40; NZ$45 Thoughtful simplicity rules in this silky-soft supporter. XS-XL adidas.com.au; adidas.co.nz
BEST FOR
A/B A super wicker; sweat doesn’t stand a chance.
ASICS AY BRA
A$45; NZ$55 Testers loved this bra for its simplicity. And its Motion Dry technology wicked sweat quickly, while one tester liked the comfort and look of the medium-width straps and stylish X-back. XS-XL asics.com.au; asics.co.nz
Adjustable straps and a thick bottom band anchor this stylish bra. “Loved the versatility of this reversible bra,” says one “Light, snug 12B tester. and softness of fabric,” says another tester. 88
april 2014
Shoulder straps adjust from the front, which makes for easy customisation.
[BEST RATED] MOVING COMFORT REBOUND RACER
A$80 Testers oohed and aahed over the supersoft fabric, which moved sweat quickly. The racerback “held everything nice and snug,” says a 12C tester. 8B-16DD movingcomfort.com.au
MIZUNO DRYLITE ACTIVE BRA
A$45; NZ$49.95 “Just pure lightness,” comments one 14C tester after an eight-kilometre run in the Japanesedesigned Drylite Active Bra. “I didn’t notice it before, during, or after my run – lovely!” The nicely defined, barely padded cups are removable. XS-L mizuno.com.au
“Nothing moved,” raves one tester. “The end.”
BEST FOR
C/D BONDS SPORTY TOPS
A$24.95; NZ$27.15 Cross strap, soft fabric and clean lines create a comfortable fit for this modern bra. Moulded cups give plenty of shape, which for some testers was a little more than they bargained for, “made my boobs look massive!” commented one 12B tester. 8A-16D bonds.com.au
The racerback design with a twopronged hook-and-eye closure is “Pretty easy to get on and off,” says one 12D tester, “which is unusual for a racerback.”
2XU HI IMPACT SUPPORT BRA
A$80; NZ$109.95 This industrial bra, which has an internal support cradle of non-stretchy polyester for each cup, is “unbelievable,” says a 14C tester. “I can’t get over the coverage and support.” XS-XL 2xu.com.au
CHAMPION MARATHON BRA
A$50; NZ$60 A classic name for a classic garment. “This bra felt like an old favourite,” says one 12C tester of the Champion Marathon Bra, which includes adjustable straps and a super-soft brushed bottom band. Mesh below and to the side of the breasts keeps you cool as things heat up. XS-XL www.championusa.com.au
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