Runner's World December 2014

SPECIAL MOTIVATION ISSUE

23

AUSTRALIA & NEW ZEALAND EDITION

WAYS TO

ROCK YOUR RUN!

• GO LONGER, FEEL STRONGER • SET A NEW GOAL • NEVER CRAMP AGAIN • FINE-TUNE YOUR TAPER • HAVE MORE FUN!

p52

JumpTo It!

02

ISSN 1440-5229

02 9 771440 522018

runnersworldmag.com.au

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GEAR OF THESEEYEAR PAGE 85

NUTRITIOUS, DELICIOUS AND FAST

8 Killer Sandwich Recipes PLUS

FOODS THAT FIGHT INFLAMMATION p40

6

WAYS TO OUTSMART RACE-DAY JITTERS

THE RISE OF RUNNING TRIBES & SERIOUSLY SOCIAL WORKOUTS

ISSN 1440-5229

DECEMBER 2014

4 Explosive Exercises To Get Strong And Run Better p46 incl. GST AUS $8.95 incl. GST NZ $9.70

PP 349181 / 00853

RUNNING THE DATA

THE 2-HOUR MARATHON

HOW, WHEN & WHERE IT WILL HAPPEN p58

RW december RAVE RUN 6

EDITOR’S LETTER 8

RUNNING INBOX 10

52

SOCIAL MOVEMENT HUGS, SWEAT & CHEERS How offbeat running clubs are redefining what the sport can be for a new generation of runners.

58 RUNNING THE DATA WHO WILL RUN A 2-HOUR MARATHON? Nine factors must converge for this mythic barrier to be broken. Hint: He’ll be 168cm, and it’ll be cold, possibly in Poland.

68 THE RAVENOUS RUNNER SANDWICHES Who doesn’t love piling deliciousness between sliced carbs? Eight recipes take this favourite dish up a notch with the most nutritious breads, savoury fillings, and tangy condiments for any running appetite.

76 GET YOUR HEAD ON STRAIGHT Standing on every start line you feel a certain weight?

Don’t fret. We know how you feel which is why we’ve put together six smart ways to calm those pre-race jitters, forever.

85 GEAR OF THE YEAR It’s time to WIN the must-have running gear of the moment.

AUSTRALIA & NEW ZEALAND’S NUMBER ONE RUNNING MAGAZINE

RW digital WE’RE ALWAYS RUNNING AT RUNNERSWORLDMAG.COM.AU

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13 Human Race Being a transplant recipient doesn’t mean you have to give up running.

14 Intersection Culture on

the run.

16 Social Movement Mateship

fuels this running club.

16 Ask Miles Your etiquette expert.

18 Runner by the Numbers He set the world record for most marathons in a single year – and he did it in a cape!

18 Go You! Real, inspiring stories.

48 Road Scholar After a holiday, one runner finds there’s no place like home.

BY PAUL TONKINSON 50 Life & Times Let’s give spectators a little love.

BY CHERYL LOCK

Follow The Sports Dietitian Amy Giannotti

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Follow The Physio Kate Senini

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Watch shoe and gear reviews, workouts, nutrition tips and training advice. iPAD

For enhanced content and more, download the iPad edition in the iTunes Newsstand.

SPECIAL MOTIVATION ISSUE

23

AUSTRALIA & NEW ZEALAND EDITION

WAYS TO

ROCK YOUR RUN!

• GO LONGER, FEEL STRONGER • SET A NEW GOAL • NEVER CRAMP AGAIN • FINE-TUNE YOUR TAPER • HAVE MORE FUN!

JumpTo It!

ISSN 1440-5229

02

ISSN 1440-5229

02 9 771440 522018

DECEMBER 2014

Free!

GEAR OF THESEEYEAR PAGE 85

NUTRITIOUS, DELICIOUS AND FAST

8 Killer Sandwich Recipes PLUS

FOODS THAT FIGHT INFLAMMATION p40

6

WAYS TO OUTSMART RACE-DAY JITTERS

THE RISE OF RUNNING TRIBES & SERIOUSLY SOCIAL WORKOUTS p52

4 Explosive Exercises To Get Strong And Run Better p46

RUNNING THE DATA

THE 2-HOUR MARATHON

HOW, WHEN & WHERE IT WILL HAPPEN p58

incl. GST AUS $8.95 incl. GST NZ $9.70

runnersworldmag.com.au PP 349181 / 00853 9 771440 522018 1-Dec Cover.indd 1

HUMAN RACE

22/10/14 4:38 PM

RACES & PLACES

91 Porcupine Gorge Challenge This eight-kilometre race certainly lives up to its name.

BY ALEXIS GILLHAM 92 Race Commentary Why ban headphones?

I’M A RUNNER

98 Theo Rossi, actor on

Sons of Anarchy

PERSONAL BEST

TRAINING 27 Golden Opportunity After your big race, set new goals based on how it went.

30 Race Prep How – and when – to taper for peak performance.

32 The Starting Line You don’t have to log major kilometres to enjoy the thrill of a big race.

34 The Fast Lane Even elites can screw up the marathon. Learn from their mistakes.

36 Ask the Experts Why do we run anti-clockwise on a track?

FUEL 38 Eat To Win Avoid these fuelling missteps to race your best.

40 Fridge Wisdom Shore up your joints with these key foods.

42 The Runner’s Cupboard Savoury sun-dried tomatoes.

MIND & BODY 44 Oh, Cramp! Muscle cramps can stop you dead – use a little science to fix ’em fast.

46 The Body Shop Four explosive moves will make you stronger, faster and less injury-prone.

RAVE RUN

SINGAPORE, SOUTH-EAST ASIA RUNNERS Participants in the Standard Chartered Marathon Singapore

PHOTOGRAPHY BY Spectrum Worldwide

THE EXPERIENCE At a mere 716.1km² in size, the island nation of Singapore is one of Asia’s smallest countries. Poised at the tip of Peninsular Malaysia, separated by the Straits of Johor, the “Lion City” is practically on the Equator. For the world’s fourth-biggest financial centre, the highly urbanised isle is remarkably green. The Standard Chartered Marathon takes runners past some of Singapore’s iconic landmarks, such as the glittering Esplanade and island resort Sentosa.

“For one day a year, Singapore’s usually busy streets are closed to traffic and open to thousands of runners,” says race director Chris Robb. “Marathon runners soak up the festive atmosphere as they run under the twinkling lights of Orchard Road, Singapore’s famous shopping district.”

– marathonsingapore.com

>

MIND & BODY

OH, CRAMP! A muscle cramp can stop you in your tracks – but with science on your side, you can fix it fast

BY A.C. SHILTON

What Happened?

A muscle cramp may occur when spindles (small neurosensory receptors in a muscle) become fatigued and start misfiring, telling your nerves to contract that muscle against your wishes.

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DECEMBER 2014

BY REED YOUNG (EXERCISES, 2); THOMAS MACDONALD (PICKLES, BANANA)

Thirty-nine per cent of distance runners may experience a cramp in their calves, hamstrings or quadriceps before they finish a race.

YOUR FACEBOOK POST about a mid-race muscle cramp now has 32 unsolicited comments: Eat bananas! Salt tablets! Mustard! While the peanut gallery means well, the advice they’re dishing out may just be nuts. In fact, even experts can’t say with certainty what causes exercised-induced muscle cramps. “Scientists have theories, but it’s hard to do research on cramps because they’re unpredictable and spontaneous,” says Kevin C. Miller, Ph.D., an associate professor of athletic training and devoted cramp researcher. In fact, one of Miller’s early career tasks was to devise a humane way to induce cramps.

(The process he came up with involves electro currents and students’ big toes. He swears it’s not too painful.) But even in a lab, multiple variables can be at play when a cramp occurs. “When I exercise, I lose sodium, I become dehydrated, and I become fatigued,” Miller says. “The problem is all those things are happening at the same time, which makes it difficult to say definitively what’s responsible.”

What experts do know is that many common treatments have been proven ineffective. Which means it’s time to rethink your treatment regimen.

See opposite page for an evidence-based cheat sheet on what doesn’t work – and what actually does.

STOP IT!

Cramp Culprits Experts weigh in on two common theories.

DEHYDRATION AND ELECTROLYTE LOSS The best-known theory is also the one with the least amount of scientific support. Timothy Noakes, a renowned exercise scientist from the University of Cape Town, South Africa, calls the studies that link cramps to sodium loss and dehydration “bogus science.” In 2004, he studied the electrolyte levels of 43 ultramarathoners. Blood tests after a race showed no significant differences in blood sodium or magnesium concentrations between those who had and hadn’t cramped. There were also no differences in body weight, plasma volume or blood volume between the two groups, showing that dehydration had no real effect. Miller agrees: If dehydration alone could cause a muscle cramp, he theorises that you could seize up in saunas or hot tubs, or even just walking around on hot days.

MUSCLE FATIGUE Dehydration, however, could expedite muscle fatigue, and that is what Miller believes is a likely cause of cramps. In that ultramarathoner study, 100 per cent of the runners who cramped did so in either the last half of or right after the race.

Anecdotally, this theory holds up: most people who cramp seem to be covering longer distances; cramps seem more common at kilometre 32 of a marathon than, say, kilometre two of a 5K. Additionally, speedier runners seem to be at higher risk. Two 2011 studies found that fastpaced ultramarathoners and triathletes had more cramps than their slower counterparts.

A cramp strikes. Now what? Separate fact from fiction to ease the pain.

WHAT WORKS

WHAT DOESN'T

Preventive Steps The best strategies for avoiding spasms

Pickle Juice Bizarre as it may sound, this could be a legit remedy. Miller served a double shot of pickle juice, water, or nothing at all to cramping subjects. “Pickle juice relieved the cramps in an average of 85 seconds,” he says.

“Something in the pickle juice, besides potassium or sodium, is telling your muscles to relax and stop firing.”

Stretching Experts say immediately stretching a cramping muscle is the best fix.

Miller and Noakes also believe daily stretching of a crampprone muscle, like the calf, could be protective.

Relieve a Calf Cramp GUTTER STRETCH Take the leg that’s cramping and slowly lower your heel off of a gutter.

Hold for 20 to 30 seconds.

Prevent a Calf Cramp DOWNWARD DOG Start in a downward-dog position – on your hands and toes with your hands under your shoulders, knees slightly bent and hips pushing back and up toward the sky. “Walk” a bit by slowly letting one heel drop at a time.

Hold for 20 to 30 seconds.

Bananas and Salt Tablets Science doesn’t support the practice, but athletes still gobble these down in the hope of relieving cramps. “Even if potassium and sodium were effective, it takes probably 60 minutes for them to work their way into your system,” Miller says. “You’ll get faster relief stretching out the cramp.”

Mustard Some athletic trainers actually keep packets of the condiment on the sidelines. Miller put it to the test, giving athletes as much as three-quarters of a cup (about 35 packets) of the yellow stuff – to no avail. “We found there’s no change,” he says. “Give a guy one or two packets, you can expect even less to happen.”

Quinine For more than a century, quinine was used as a treatment for nocturnal leg-muscle cramps.

However, in 1994, the FDA stopped approving the sale of over-the-counter quinine tablets and warned doctors against prescribing them because of the risk of serious side effects.

RUN LONG Guarding against muscle fatigue is key, so don’t take any shortcuts in training. “Train more, do longer distances,” says Dr. Noakes, a former ultramarathoner. “You have to adapt to the distance you want to race.”

STRENGTH TRAIN Miller recommends plyometrics (see “Jump to It,” page 46) – explosive exercises that may improve the endurance of the receptors that are thought to misfire and cause cramps.

PACE PROPERLY If you trained logging 6:15 kilometres and you start racing 5:28-minute kilometres, your muscles won’t be prepared for that effort, and you’ll risk cramping, Miller says.

KEEP TRACK Miller thinks cramps are often caused by the perfect confluence of factors. “If you tend to cramp up at 32 kilometres, write that down,” he says. “Then write down the conditions: Was it hot? Was it humid? How much did you drink?

What was your nutrition like the night before? Were you acclimated to the heat?” Track patterns over time, and you may be able to figure out exactly what makes you cramp.

After Hours Nocturnal muscle cramps are different from exercise-induced cramps. They may be age-related: Over time, it’s likely that neurons break down and can send faulty signals. Medications and medical conditions can also contribute.

Stretching before bed may help.

RUNNERSWORLDMAG.COM.AU

45

the spreads Ditch the squeeze bottle: A swipe of these homemade spreads can elevate any sandwich from meh to memorable.

And by crafting your own condiments, you’ll sidestep some of the sketchier ingredients and preservatives that you’ll often find in store-bought options.

Naturally occurring nitrates in beetroot may boost exercise performance.

Creamy avocado offers artery-friendly monounsaturated fat.

Mustard seeds are a source of the antioxidant selenium.

Beet Horseradish Sauce 1 medium beet (about 115g) ¹∕³ cup peeled and grated horseradish root (wear gloves to grate) 2 Tbsp. + 2 tsp. apple cider vinegar ½ Tbsp. sugar ¼ tsp. salt Directions Preheat oven to 220°C. Wrap the beet in foil.

Bake until very tender (about one hour). Remove beet from oven, let cool slightly, and then peel by rubbing with a paper towel. Cut into quarters and transfer to a food processor along with horseradish, vinegar, sugar, salt and 1 tablespoon water. Blend until just slightly chunky. Chill for up to two weeks.

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DECEMBER 2014

Carrots are jam-packed with carotenoids, antioxidants that may improve your mood.

Beer Mustard Carrot Apricot Spread ¾ cup carrot juice 2 medium carrots, peeled and chopped ½ cup unsalted cashews ¹∕³ cup dried apricots 1 tsp. curry powder ¼ tsp. salt Directions Place all the ingredients in a food processor or blender and blend until almost smooth.

Chill and use within five days.

Chipotle Avocado Sauce 1 medium avocado ¼ cup plain yoghurt ½ to 1 chipotle chilli Juice of ½ lime ¼ tsp. salt Directions Blend together the ingredients in a food processor or blender until smooth. Refrigerate and use within three days.

½ cup dark beer ¹∕³ cup balsamic vinegar ¼ cup yellow mustard seeds 3 Tbsp. black mustard seeds 3 Tbsp. yellow mustard powder 1 Tbsp. honey ½ tsp. ground allspice ½ tsp. sea salt ¼ tsp. black pepper Directions Combine ingredients in a glass jar, secure lid, and let sit at room temperature for 24 hours.

Use a food processor or blender to process into a coarse mixture. Store chilled for up to one month.

Secrets of a Sandwich Pro There’s more to making a great sandwich than just slapping meat, cheese and mayo between two slices of bread. Executive chef Michael Ferraro supplies his cheat sheet for the winning formula.

Sulfur compounds in garlic have been shown to boost your immune system.

SHOP AROUND A great sandwich must have great bread. “If bread is delicious on its own, it’ll make a killer sandwich,” says Ferraro.

He suggests thinking beyond the supermarket bread aisle and sourcing artisan options like airy ciabatta rolls or sourdough loaves from local bakers or farmers’ markets.

CHOOSE WISELY Sandwiches made with sturdy ingredients like deli meats can handle crusty breads like baguettes, but use softer breads for saucier sandwiches like egg or tuna salad – the fillings can squish out the sides if the bread is too crunchy.

Among nuts, peanuts are a leading source of protein.

Roasted-Garlic Tomato Mayo 1 head garlic 1 cup olive-oil mayonnaise ¹∕³ cup oil-packed sun-dried tomatoes Directions Preheat oven to 200°C. Slice off a ½ centimetre from the top of garlic bulb so that most of the cloves are exposed. Place garlic on a piece of parchment paper or aluminium foil and drizzle with ½ teaspoon olive oil. Wrap tightly and bake for 30 minutes.

When cool enough to handle, squeeze garlic pulp into a food processor or blender and blend with mayonnaise and sun-dried tomatoes until smooth. Chill and use within one week.

Sweet-and-Sour Peanut Sauce 1 cup unsalted roasted peanuts ½ cup light coconut milk 1 Tbsp. less-sodium soy sauce 1 Tbsp. honey 1 Tbsp. rice vinegar 1 Tbsp. Asian chilli sauce, such as sriracha 1 tsp. finely chopped

fresh ginger Directions In a food processor, blend ingredients together into a slightly chunky mixture. Chill and use within five days.

TOAST IT Toasting bread adds depth of flavour and acts as a moisture barrier to help prevent soggy sandwiches. For sliced bread, use your toaster; items like ciabatta rolls or baguettes can be toasted in your oven.

STACK IT UP Slather condiments or sauces on both the top and bottom slices for a more even distribution of flavour. From the bottom up, start with the most durable items like proteins, then add cheese, then your fruits and/or veggies.

MIX AND MATCH No sandwich should be one-dimensional. The best creations will hit different flavour points (salty, sweet, sour, spicy) and deliver textural contrasts, like crunchy slaw with soft slices of roasted chicken and saucy mayo.

SLICE RIGHT To keep a well-made sandwich together when slicing, use bamboo skewers to hold the sides in place and employ a sharp serrated knife to cut it down the middle.

RUNNERSWORLDMAG.COM.AU

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GEAR YEAR courtesy BROOKS

It's time to WIN the must-have running gear of the moment

2. NEAT FEET

1. SET YOUR SIGHTS

NIKE Run X2 are the ultimate running sunglasses.

Made with a nylon frame, they’re lightweight and flexible. A ventilated nose bridge reduces fogging, and grey lenses provide all-day comfort.

Secure-wrap temples and nose pads create an adjustable frame for personalised comfort on the track, trail or road. A$199. We have two pairs on offer. generaloptical.com.au

3. BRA-VO

A girl’s best training partner is… her sports bra! The SKIRT SPORTS Kelly bra s available in a B to DD cup. The seam-free, moulded cups encapsulate each breast separately, while hidden support panels compress to reduce bouncing. With comfy, wide, cushioned straps that are adjustable, plus hook-and-eye back closure, this ultimate bra is fully adjustable. Pack includes Redemption Fitness Shorts, Redemption Capri Pants and sassy Vixen Skirt.

Total value A$289.80. skirtsports.com.au

5. REAL-TIME KEEPER

Improve your performance with the TOMTOM Runner Cardio GPS Sports Watch. Now with a built-in heart-rate monitor, you can get accurate heart-rate information without the need for a bulky chest strap.

You can track your progress, know if you’re training in the right heart-rate zone and see real-time running information at a glance. A$349. sports.tomtom.com/en_au/

The SOF SOLE shoe care pack keeps your footwear looking and feeling great. The Airr Insole provides ultimate shock absorption; Multi Sport Lite Socks (3-pack offered) are the ideal lightweight sock for all activities; and the Gel Ball-of-Foot adds cushioning in the forefoot of your favourite running shoes.

Pack also includes Instant Cleaner, Waterproofer and Performance Laces. Total value A$145.sofsole.com

4. PERFECT FIT

Get the edge with FEETURES! technical socks. A Y-heel construction keeps the sock from sliding into your shoe, and power bands of Lycra contour to the shape of your foot, delivering an individualised fit with the perfect amount of compression. Pack includes three pairs in the colours of your choice. We have two packs on offer. Value per pack A$89.95. kickassactive.com.au