Runner's World February 2015

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2015 MOTIVATION ISSUE!

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FIT , STAY FIT 12 HABITS OF HIGHLY MOTIVATED RUNNERS

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FEBRUARY 2015

AUSTRALIA & NEW ZEALAND EDITION

✓ Run Longer ✓ Eat Smarter ✓ Sleep Better

HEALTHY, STRONG INJURY-FREE

YOUR 15-MINUTE FULL-BODY WORKOUT

TASTY TWISTS ON PRE-RUN SNACKS + SATURATED FAT: GOOD OR BAD?

BEGINNERS

A SIMPLE TRICK TO BEAT FATIGUE p32

SPECIAL REPORT

BOOST OR BUST? THE TRUTH BEHIND ISSN 1440-5229 PERFORMANCE-ENHANCERS p78 04 ISSN 1440-5229

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SHORTS & TEES

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6 HOT

SHINS HURT? Quick Fixes p46

RW february RAVE RUN 6

EDITOR’S LETTER 8

RUNNING INBOX 10

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HOP ON THE HABIT TRAIL

Pick goals you can achieve every day – like sitting less and sleeping more – for a fitter, healthier and happier 2015.

BY AMANDA MACMILLAN

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How our different physiological and psychological makeups affect men and women on the run, for good and bad.

The key to fitness is not fancy gear. Get stronger and faster – using only your shoes – with this 15-minute workout.

Nutrition strategies play a major role in running performance. We reveal the five basic facts every runner needs to perform their best.

We investigate the effect of performanceenhancing substances on the world of running.

BY SAM MURPHY

BY KATIE M. NEITZ

BY ERIN STROUT

BY CHARLIE NORTON

THE GENDER GAP

PUMPING… RUBBER?

FUELLING FACTS

DOPE TEST

AUSTRALIA & NEW ZEALAND’S NUMBER ONE RUNNING MAGAZINE

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[CONTENTS]

WE'RE ALWAYS RUNNING AT

RUNNERSWORLDMAG.COM.AU

HUMAN RACE 13

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Mums on the Run Runners connect fitness and friendship through social media.

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Intersection The crossroads of running and culture.

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Social Movement A pair of Newcastle lads kick off a running revolution – naked!

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Ask Miles Run anything by him.

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The Fast Life Is it time to reboot?

TRAINING VIDEO

Strength training is all too easy for runners to neglect.

But who says squats can only be done in the gym? Watch our equipment-free strength routine at runnersworldmag. com.au/video.

VIDEO

20 Go you! Real, inspiring stories.

20 Scruff of Legends Need some hairspiration?

EPIC SLIDESHOW

RACES & PLACES

FUEL

85 Devilbend Fun Run Great views, rolling hills.

38 Go Nuts Five nut butters you can whip up at home.

86 Racing Spotlight Running’s most lucrative road races.

40 Eat Fat, Be Fit? Turns out, butter, beef and bacon might not be so bad after all.

I'M A RUNNER 90 Kirk Acevedo, Actor, 42, Los Angeles

TRAINING 27 Fiscally Fit Ramp up your training by investing in the right stuff.

30 Race Prep Cap off your goal race with a new hoorah.

32 The Starting Line Walk. A lot. It makes you a stronger runner.

34 The Fast Lane Sound strategies on prepping for your first ultra – and running it fast.

“I was skeptical about putting butter in my coffee,” says RW video producer Dave Graf.

“But it tasted like a latte with more bite. And when we poured it from the blender, the coffee set to the bottom and the foam from the butter rose to the top.

Very cool.”

42 The Runner’s Cupboard Take breakfast up a notch with blueberry crunch granola.

MIND & BODY 44 Memory Jog Returning to running after a layoff?

It’s easier than you think to rev up again.

46 The Body Shop Do these moves and say goodbye to shin splints.

GEAR

Race stories can be funny, touching, motivating and beautiful. Find photos of readers’ epic-racing moments at runnersworldmag.com.au/ epic

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49 Hot Stuff 6 shorts and tees to keep you cool on summer runs.

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FRIDGE WISDOM Cheese, Please Saturated-fat superstars

Eggs They’re rich in choline, a nutrient that plays a key role in memory.

2g sat. fat per egg

Chicken thigh Dark meat is high in immuneboosting zinc. 3g sat. fat per thigh

Macadamia nuts Twenty-eight grams has 60 per cent of your recommended daily intake for manganese. 3g sat. fat per 28g

New research suggests that butter, beef and bacon might not be so bad after all. But what’s their place in a healthy runner’s diet? BY JESSICA MIGALA RUNNERS LIKE TO follow the rules.

And for decades, nutrition rules put a strict limit on saturated fat. After all, as far back as the 1960s, experts have decreed that eating foods high in saturated fat, such as butter, red meat and full-fat dairy, will increase your risk of heart disease. So runners took heed, all but banishing those foods from their diets.

But a string of news-making studies has flipped that idea on its head. One

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of those headline-catchers, published in the Annals of Internal Medicine early last year, reviewed 76 existing studies and found no association between saturated fat and heart disease. Another earlier study review published in 2010 came to a similar conclusion. The new emerging thought: “Saturated fat may not be the demon that it was made out to be,” says Jeff Volek, Ph.D., associate professor in the department of kinesiology at the

Red meat It’s a good source of energysupplying B12. 3g sat. fat per 100g

Whole-milk yoghurt It’s full of probiotics linked to weight loss. 5 g sat. fat per cup

Cheddar cheese A slice packs 20 per cent of daily calcium needs. 6 g sat. fat per 28g

by NICK FERRARI; Food Stills by ALAMY

Eat Fat, Be Fit?

University of Connecticut, US. Before you go celebrate this news with a round of bacon cooked in butter, there’s a catch. Just because these study reviews didn’t find an association doesn’t mean there isn’t one. Many of these studies were observational – meaning, they were not designed to find direct cause and effect. They also rely on participants to self-report their diets, and often, these reports can be inaccurate.

What researchers do know through randomised, controlled clinical studies – the gold standard of research methods – is this: “Saturated fat raises LDL levels,” says Kerryn Boogaard, sports dietitian from Nutrition Studio in Adelaide. Because LDL can contribute to plaque deposits in arteries, it is currently believed to be one of the major risk factors for cardiovascular disease.

Boogaard goes on to explain that when you substitute “good” polyunsaturated and monounsaturated fats (found in fish,

oil is protective against cardiovascular disease. Also, it seems that not all saturated fats are created equal, with the type of saturated fat found in dairy not having an effect on weight and cholesterol levels when consumed within a healthy, balanced diet. This could be related to the package of nutrients that dairy foods provide. “What the research comes down to is that all foods fit into a healthy diet – in moderation, and we always need to look at the bigger nutrition picture and health status when determining what’s best for individuals,” says Boogaard. “Runners tend to be active and health conscious, so having some full fat dairy, a scrape of butter every now and again or an extra drizzle of olive oil may do no harm,” she says.

“It’s about looking at the total food and what that offers versus a single nutrient alone.” Some foods higher in saturated fat are really nutritious – and excluding them means you miss out. For example,

“What the research comes down to is that all foods fit into a healthy diet – in moderation.” nuts, seeds and oils such as olive oil) for saturated fat, LDL levels go down and so do incidences of heart disease.

The evidence for this is found in study after study.

There are other reasons to avoid going hog-wild on saturated fat: High-fat diets have been linked to some cancers and a high saturated fat intake has been linked to type 2 diabetes risk. That’s why the Heart Foundation recommends limiting saturated fat to less than seven per cent of total kilojoules.

While all that might seem to squash any hope of welcoming butter back into your diet, it’s not all bad news. Although the study did not prove that we should be going for the butter liberally, it did suggest that saturated fats don’t seem to make things worse when it comes to cardiovascular health. There is also enough evidence to show us that low fat diets are definitely out and consuming an appropriate intake of foods rich in healthy fats such as nuts, oily fish and olive

red meat contains iron, zinc and protein.

Whole milk is an excellent source of bone-building calcium and vitamin D, two nutrients many runners fall short on. Grass-fed beef and dairy foods also provide linoleic acids, which have been linked to weight loss. Besides, there’s a “yumminess” factor (and yes, that counts for something). Full-fat foods are more flavourful and satisfying, which can reduce your appetite and your over energy intake, says Boogaard.

A varied diet that incorporates natural whole foods – including some sources of saturated fat – can supply a range of nutrients that keep you in top running form and health. So go ahead. Enjoy a spread of butter (the real stuff!) on your toast every now and again and have a full fat yoghurt for afternoon tea. As long as you’re first reaching for plenty of vegetables, fruits, whole grains and lean protein and limited processed foods, you’ll be doing your body – and your running – good.

Butter In Your Coffee Athletes are drinking it.

Should you?

The latest trend has runners blending butter and oil (such as coconut) into their morning latte, a drink often called “bulletproof coffee” – so-named after The Bulletproof Diet by Dave Asprey. Fans claim it provides lasting energy, staves off hunger, and helps burn fat efficiently.

Some of those claims make sense, says Liz Applegate, director of sports nutrition at the University of California Davis and RW’s nutrition columnist: “This drink can contain more than 1675 kilojoules and at least 200 milligrams of caffeine – it’s no surprise you feel good after drinking it.” As for weight-loss or metabolic benefits, she’s less convinced. “There’s no evidence that drinking this instead of eating breakfast will change the way your body processes energy.” But if you like it and have room for the kilojoules, Applegate says, there’s nothing wrong with starting your day with a cup.

Runners who drink it LUKE ASHTON Ultra runner “It’s my breakfast of choice on race morning. I add a sprinkle of cinnamon and Himalayan salt. As part of a high-fat, lower-carb diet, it helps me run for many hours.”

ANNA JUDD Long distance runner “When I ran across America, I switched from a solid breakfast to bulletproof coffee on most days because it took less energy to digest and didn’t weigh me down.”

– AMANDA MACMILLAN

RUNNERSWORLDMAG.COM.AU

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THE BODY SHOP

Shin Guards Protect an injuryprone spot with these simple exercises YOU DON'T THINK about your shins until they hurt. And by then, you could be looking at some major downtime.

A recent study found that it takes, on average, 71 days to rehab shin splints. Shin splints (the term for pain that occurs on the front outside part of the lower leg) often occurs when your legs are overworked.

That’s sometimes from a jump in mileage. And sometimes because your shins pick up the slack for body parts that are weak. Protect yourself by strengthening your feet, ankles, calves and hips, which support your shins. Do two to three sets of 10 to 15 reps daily (but not before a run).

– CAITLIN CARLSON

Shins Hurt?

A

TOE CURLS Stand with feet hip-width apart at the edge of a towel. With the toes of your left foot, gather the towel and slowly pull it toward you. Return to start and repeat with the other foot.

A

B

HEEL DROP Stand on your toes on the edge of a step (a). Shift your weight to your right leg, take your left foot off the step, and lower your right heel down (b). Return to start, and then repeat with your left leg.

B

MONSTER WALKS

ONE-LEGGED BRIDGES

With feet shoulder-width apart, place a resistance band around your thighs and step forward and toward the right with your right leg (a). Bring your left leg up to meet your right, then step out toward the left (b).

Then walk backward in the same way to return to the start. Repeat.

Lie on your back with your arms out to the sides, knees bent, and feet flat on the floor. Squeeze your glutes to lift your hips up off the floor (below). Extend your left leg out (above) and hold for 30 seconds (work up to 60-second holds), then lower it. Repeat with your other leg.

MASSAGE WITH ICE Freeze a paper cup filled with water, tear off the top edge of the cup, and massage with comfortable pressure along the inside of the shinbone for 10 to 15 minutes after running to reduce inflammation.

ADD ARCH SUPPORT By “lifting” the arch with insoles, you take stress off of your lower legs. You don’t need to use these forever if you do strength work – think of insoles like a splint for your foot and remove them once you’re fully recovered. Try different options available at running specialty stores.

STRETCH & REST Loosen up tight calves and Achilles tendons – both can contribute to shin splints. Reduce running mileage and do low-impact cross-training (biking, swimming, elliptical) instead. When you resume your training, ease in gradually. Too much too soon could cause a relapse.

During bridges, your knees, hips and shoulders should form a straight line. Keep shoulders on the floor to protect your neck.

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GEAR

Hot Stuff

Lightweight fabrics with heavy metals – like silver – keep you running cool this summer

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3 6 1 LULULEMON 105F SINGLET The supersoft, stink-free Silverescent® fabric feels like your favourite, 20-yearold T-shirt but does a much better job of wicking sweat and drying quickly.

Rounded hems and a cute racer back earns high style points, to boot.

A$59, NZ$69; lululemon.com.au, lululemon.co.nz

3 MOVING COMFORT MOMENTUM SHORT The smooth and wide waistband, semifitted cut and flattering lines on these Moving Comfort shorts proved popular among our testers. For runners seeking extra sun protection, these shorts have a 50 UPF rating, a rarity for bottoms.

A$75, NZ$90; movingcomfort.com.au

5 ASICS SPEED SINGLET The lightweight singlet feels as close to wearing nothing as you can get.

An ergonomic design makes it smoother on the body and reduces friction – whether in your 10th or 42nd kilometre.

A$70; asics.com.au

2 PUMA PR NIGHTCAT ILLUMINATE SHORT SLEEVE SHIRT Mesh inserts help air circulate around your body’s critical heat zones. The top is also treated with CLEANSPORT NXT, microbe technology that breaks down sweat and kills odours.

A$50, NZ$59.99; puma.com.au

4 SAUCONY PREMIUM TECH SHORT SLEEVE Even though this breezy tee feels barely there, it has a UPF rating up to 50+ to shield your skin from the sun's UV rays. Silver fibres built into the lightweight fabric combat the not-sosweet smells of summer running.

A$79.95; saucony.com.au

6 BROOKS INFINITI 3” SPLIT SHORT Brooks’ take on the classic split short boasts a host of smartly hidden pockets. For quick energy access, two open side pockets store gels, while a zippered side pocket secures money, ID or a key.

A$89.95; brooksrunning.com.au RUNNERSWORLDMAG.COM.AU

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DRUG RUNNERS

DOPE TEST

CAN THE BENEFITS OF PERFORMANCE-ENHANCING

SUBSTANCES FOR RUNNERS OUTWEIGH THE ETHICAL

AND HEALTH ISSUES? RW EXAMINES THE EVIDENCE

BY CHARLIE NORTON

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"MARATHON RUNNING IS OFTEN ABOUT OVERCOMING EXERTION, SO STIMULANTS CAN BE APPEALING." Sport’s old cliché was of “clean amateurs” and “dirty pros” – amateurs embodied the lofty Corinthian spirit, while it was seen as acceptable for professionals to use performance-enhancing drugs (PEDs).

Today the boundaries have blurred and, to some extent, the tables have turned.

The tightening noose of drug testing has turned many athletes into squeaky-clean obsessives, while PB-chasing weekend warriors pop unproven supplements that would fail World Anti-Doping Agency (WADA) testing, and load up on painkillers that damage their kidneys.

How many of us really know the difference between natural supplements and WADA-banned PEDs? A recreational runner could test positive for clenbuterol after a beef chowmein (the drug has been used to increase meat yield in cattle), or for alcohol on a slightly hungover Sunday morning 10K (it’s banned in sports such as archery and motorcycling), or after using a nasal decongestant for their sniffles, or popping an antihistamine for hay fever. It makes you realise that the world is one giant clinical banana skin for professional athletes.

A false-positive drug test probably isn’t something that keeps you awake at night, but taking PEDs (wittingly or unwittingly) is probably more prevalent in the amateur world than you think. In the US, there have recently been quite a few positive tests in the hyper-competitive amateur cycling and running communities, and Stacey Shevill, a solicitor for UK Anti-Doping, says that the rules apply from top to bottom, from elite to amateur: “We will investigate all levels if we hear of violations.” The

concern has reached such a level that the organisers of the Spartan obstacle-race series have considered bringing in random drug testing at their races worldwide.

The world of performance-boosting substances is hugely complex, with legal and ethical lines often more blurred than you might think. And working out where you stand and what, if anything, you should consider taking to boost your own running performance, deserves a closer look.

Grey Areas l Blood-boosters, stimulants, steroids and narcotic painkillers are the prime PEDs used by runners, though it’s often unregulated sports supplements that cause positive tests via contamination or banned substances not listed on the label, says Shevill. It’s a tricky area, says Matthew Niizeki, from the UK’s Medicines and Healthcare Products Regulatory Agency (MHRA): “There’s no central supplementregulation authority, so we deal with them on a case-by-case basis. We look to see whether a product is medicinal and whether it’s dangerous, but there is no pre-regulatory approval of a sports supplement.”

The sports supplement Jack3d contributed to the death of Claire Squires at the 2012 London Marathon. It contained the stimulant DMAA, since banned in the UK, but not illegal at the time.

This highlights the grey areas that exist in sports supplement regulation.

(DMAA was banned in Australia and New Zealand in 2012.)

A recent test on over-the-counter sports supplements in the US by the Food and Drug Administration (FDA) found an astonishing 40 per cent contained WADAbanned drugs, or gaping inconsistencies not reported on the labels. And a 2008 contamination survey carried out on Europe’s top supplement brands by HFL Sport Science laboratory found 10 per cent contained or were contaminated with steroids and stimulants.

As long as there is a lack of regulation – and consequent uncertainties – some supplements represent a gamble. A few are cons, backed by headline-grabbing, but often very flimsy research. “There RUNNERSWORLDMAG.COM.AU

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