>
2015 MARATHON GUIDE
AUSTRALIA & NEW ZEALAND EDITION
NEW YEAR NEW YOU!
Train Smarter, Get Motivated & Love Running More Than Ever
10
POWER DRINKS
BEFORE, DURING & AFTER YOUR RUN
STRIDE RIGHT
4 STRENGTH EXERCISES
+ The Perfect Pre-Run Routine
The #1 Workout Tool Every Runner Needs p48
GREAT FOOD, SCENIC COURSES, GOOD TIMES!
JANUARY 2015
YOUR MARATHON PLAN Start Training Now! p62
FAST-TRACK
YOUR NUTRITION ✓ Do-It-Yourself
Quick Healthy Pasta ✓ The New Must-Eat Superfood ✓ The Smart Way To Crunch The Numbers
Do You Really Need To Stretch? The Answer Might Surprise You p72
$8.95 03 $9.70
ISSN 1440-5229 incl. GST AUS
incl. GST NZ
PP 349181 / 00853 ISSN 1440-5229
03
9 771440 522018
runnersworldmag.com.au
RW january RAVE RUN 6
EDITOR’S LETTER 8
RUNNING INBOX 10
56
YOUR FASTEST WEIGHT Reaching your ideal race weight can make you fitter, faster and more resilient to wear and tear. BY AMANDA MACMILLAN
62 MARATHON TRAINING Tips and training plan from a 200-time runner. PLUS: 2015 MARATHON CALENDAR: WHAT’S NEW! The top seven fun, feature-filled marathons launched within the past five years. BY BOB COOPER AND CHELSEA BRUNCKHORST 72 YOUR FLEXIBLE FRIEND Stretching has long been sold to runners as a cornerstone of injury prevention and performance boosting, but has the truth been stretched. BY SAM MURPHY 78 NATURAL HEALTH: A RUNNER’S GUIDE From Indigenous tradition to the latest scientific research we reveal how our local bush medicine can have you running (and feeling) your best. BY HARRIET EDMUND 86 THE WRITER RUNNER Running, in the haunted stories of Jamie Quatro, is both terrifying and transcendent. Redemption is hard-won, and rare. Yet in her words there is also healing on hand, as the writer we sent to profile her discovered. BY MICHAEL HEALD
AUSTRALIA & NEW ZEALAND’S NUMBER ONE RUNNING MAGAZINE
RW digital WE’RE ALWAYS RUNNING AT RUNNERSWORLDMAG.COM.AU
> CONNECT WITH US 38
34
runnersworldmag Follow The Coach Tim Crosbie
runnersworldmag
runnersworldaus
Follow The Sports Dietitian Amy Giannotti
rwmagazine
Follow The Physio Kate Senini
runnersworldaus VIDEO
iPAD
For enhanced content and more, download the iPad edition in the iTunes Newsstand.
>
93 Three Waters Running Festival This two-lap course scores runners a double dose of Bunbury’s untouched beauty. BY LEE-MAREE GALLO 94 Ask Coach Jenny Tips for first-time trail racers.
2015 MARATHON GUIDE
AUSTRALIA & NEW ZEALAND EDITION
NEW YEAR NEW YOU!
Train Smarter, Get Motivated & Love Running More Than Ever
DRINKS 10POWER BEFORE, DURING & AFTER YOUR RUN
STRIDE RIGHT
4 STRENGTH EXERCISES
+ The Perfect Pre-Run Routine
The #1 Workout Tool Every Runner Needs p48 2
AUGUST 2014
RACES & PLACES
GREAT FOOD, SCENIC COURSES, GOOD TIMES!
JANUARY 2015
YOUR MARATHON PLAN Start Training Now! p62
FAST-TRACK
YOUR NUTRITION
✓ Do-It-Yourself Quick Healthy Pasta ✓ The New Must-Eat Superfood ✓ The Smart Way To Crunch The Numbers
Do You Really Need To Stretch? The Answer Might Surprise You p68
$8.95 02 $9.70
ISSN 1440-5229 incl. GST AUS
incl. GST NZ
PP 349181 / 00853 ISSN 1440-5229
02 9 771440 522018
runnersworldmag.com.au 9 771440 522018
I’M A RUNNER
98 Sally Fitzgibbons, professional surfer, 24, NSW
PERSONAL BEST
TRAINING 29 Don’t Sweat It Sure, it’s hot, but there are plenty of good reasons to love training through summer. 32 Race Prep Channel race-day nerves into these six simple, but crucial, tasks. 34 The Starting Line Share your runs with family and friends to brighten the holidays. 36 Ask the Experts Any tips on maintaining good form late in my runs?
13 Human Race Waste Warriors, Justin Bonsey and Dean McLelland pick up after others while getting fit. 14 The Intersection Culture on the run. 16 Social Movement Running brings a group of creative artists together. 16 Ask Miles A’s to your pressing Q’s. 18 Go You! Running with purpose. 20 Change of Pace A former Olympian now runs a GU lab. 54 Life & Times One runner will do whatever it takes to run again? BY SAM MURPHY
Watch shoe and gear reviews, workouts, nutrition tips and training advice.
HUMAN RACE
FUEL 38 Eat To Win Six easy-to-make post-run recovery pastas. 40 Fridge Wisdom The very best beverages for runners. 42 The Runner’s Cupboard The one potato that can make any meal.
Sally was a top junior runner, winning gold in the 800m and 1500m at the 2007 Australian Youth Olympics.
MIND & BODY 44 Bright Outlook Research reveals surprising perks of running in the sun – as long as you exercise caution. 48 Get Ready To Roll Add foam rolling to your prerun routine to release tension and block fatigue. 50 The Body Shop Strengthtrain your way to better mechanics – and faster times. GEAR 52 Arms Race The competition for real estate on runners’ wrists is hot. Very hot.
RAVE RUN
GOLD COAST, QUEENSLAND RUNNER Mitchel Keys
PHOTOGRAPHY BY SOK Images
THE EXPERIENCE Stretching for 52 kilometres along east coast Australia, the blissful sands of the Gold Coast boasts 21 glorious beaches. Tracking the sunny coastline, participants in the Kurrawa2Duranbah 50K race start just south of party capital Surfers Paradise, at Kurrawa Beach, where the curling waves hosted the Australian Surf Lifesaving Championships for many years. From there, the out-and-back course takes runners along the Gold Coast beachfront, 25 kilometres south to Duranbah. “Along the way, runners pass iconic locations like Elephant Rock, Coolangatta and Burleigh Heads,” says race director Sahara Dry. “The Gold Coast is a hub of activity. It’s a ‘Big City’ layout with a ‘Small Town’ mentality, so the people are friendly and you can always count on a smile from passers-by.” – kurrawa2duranbah.com
Beachside holiday perk: No hills!
Don't Sweat It
Sure, it’s too hot, but there are good reasons to love training through summer BY KELLY BASTONE
AFTER THE WINTER many of us suffered through, now you’re complaining about the heat? Yes, it slows your pace. And it can sap your enthusiasm. But by training through scorching temperatures, runners reap a performance boost come autumn. In hot weather, one way your body tries to cool itself is by sending blood to the skin’s surface, where the blood’s heat dissipates into the air, says Janet Hamilton, a running coach and exercise physiologist. This cooling action diverts blood (and its run-fuelling oxygen) away from working muscles. To satisfy the opposing demands of cooling and
exercising, your body makes more blood. Once the mercury drops, your muscles enjoy this surplus. “You feel like you can fly, like Peter Pan,” Hamilton says. “If you’re on the cusp of a PB, heat training can be the factor that closes the gap.” Even if you’re not gunning for a personal best, summer brings a host of advantages that you’ll miss once the winter cold arrives. Next time you’re tempted to complain about hot weather, consider summer’s perks. WELL-LIT WORKOUTS Summer’s extended daylight makes morning and evening runs more
appealing. “People who may not feel safe running in the dark can find a daylight time that doesn’t interfere with work,” says Hamilton. This exposure to sunlight also makes it easy to get your daily dose of vitamin D. Since getting out the door feels harder in the dark, a bright sky means you’re less likely to skip summer workouts, says Ken Mierke, a coach who developed the Evolution Running program. You can even experiment with running twice in one day, say 20 minutes in the morning and 20 minutes at night. “Twice-daily running can be helpful when work or family commitments limit big blocks of time,” says Hamilton.
Follow The Leader MOTIVATION TO RUN EASY – REALLY! Summer weather makes Hamilton’s runners “feel like they’ve got concrete blocks for feet,” she says. But instead of lamenting your sluggishness, work with it: Deliberately run your first kilometre at a slower pace to extend the amount of time you can run without overheating. For example, if a 5:40 kilometre is your norm, start between 6:15- and 6:50-minute pace. “Most runners struggle with the concept of keeping an easy pace,” says Hamilton. MORE CHANCES TO RACE SHORT Summer triggers a spike in the number of races offered – especially short ones. Running one per month can boost your motivation and serve as a progress check for your goal race in the autumn. Races can also substitute for speed workouts, says Mierke. “Having a number on your chest provides some added motivation, and it’s a lot more fun than hitting the track till your lungs pop,” he says. MORE OUTDOOR WORKOUTS Ditching the treadmill for fresh air and sun may help correct your form,
says Mierke. “Without the treadmill’s cushion, runners tend to take smaller, quicker strides,” he says. Mierke is also a “huge proponent” of cross-training through cycling, swimming, hiking, and paddling, which not only offer escape from sweltering footpaths but also allow for greater training volume with less fatigue and injury risk. Summer is also prime time for trail running, Hamilton’s favourite form of “cross-training” for runners on a steady diet of road kilometres. “Trails build strength and stamina by forcing you to pick up your feet and adapt to varying terrain and surfaces,” Hamilton says. And because trails tend to be shaded by trees, they offer sun protection – and even an oxygen boost, says Mierke. LESS LONG-RUN FUSS In the summer, workouts require less preparation. Enjoy a break from the layering tactics (and resulting washing) needed in chilly seasons. “Summer is great for folks who like to wear very little,” says Mierke – which makes summer equally great for people-watching.
Beat the Heat Running coach Ken Mierke’s tips on coping with summer temps STAY COOL --> Before you head out for a run, slip some ice under your hat or in your sports bra. “For longer runs, add a sponge along with the ice,” says Mierke. “The sponge absorbs some of the melting ice and prolongs the cooling effect.”
STAY SAFE --> Run during the coolest part of the day. “It isn’t just about comfort,” Mierke says. “Runners get a better workout when they avoid extreme heat.” It’s okay to log some hot-weather workouts, but save highintensity sessions for cooler temperatures.
STAY FIT --> When the mercury’s soaring but you still want to get speedwork in, find a partially shaded route. After an easy warm-up, run at a comfortably hard pace through the shaded sections, and recover in the sun.
Advice from the world's best runners
ALEX BECK, 22, of Gold Coast, Queensland, ran the 4x400m final at 2014 Glasgow Commonwealth Games (team placed 6th in 3:04:19) 1 TRAIN WELL “I do descending 200s: 200m, 5min recovery, 200m, 4min rec., 200m, 3min rec., 200m, 2min rec., 200m, 1min rec., 200m. I strive for the fastest average time across all 200m reps and to also keep consistent times between all of the 200s. This session targets posterior chain mechanics under fatigue and challenges my technique under extreme lactic acid build-up. The diminishing recovery accumulates lactic acid build-up in my legs, which mimicks the final 50m of a 400m race.” 2 EAT WELL “For dinner I eat roughly 60g of both carbohydrates and protein – usually steak, chicken or turkey (roughly 200g). I prefer to eat lean meats and plenty of brown rice (250g). I do this because a high protein and carbohydrate diet is a crucial part of recovery from my training sessions and helps keep my energy levels high.” 3 TRAVEL WELL “When flying to races, I drink at least 250mL of water per hour to stay hydrated. Dehydration limits how much your muscles can contract, and also decisionmaking, both of which I need to perform my best. I also wear compression tights to minimise swelling – which limits range of movement – in my legs from prolonged sitting.”
RUNNERSWORLDMAG.COM.AU
29
>
FUEL
Post-run Pasta, Pronto!
These recovery-friendly and easy-to-make combos (four servings each) provide the ideal mix of carbs and protein BY MATTHEW KADEY Rinse cooked Asian noodles with cold water to stop them from cooking and prevent them from sticking.
CHOOSE YOUR PASTA 5 cups cooked penne or fusilli ADD THE MIX-INS 2 cans (185g each) tuna in spring water, drained 2 cups cherry tomatoes, halved 170g bocconcini, halved 1 teaspoon lemon zest 1 tablespoon capers, drained TOSS WITH DRESSING 2 tablespoons extra-virgin olive oil 1 tablespoon lemon juice 2 cloves garlic, minced 2 teaspoons Italian mixed herbs ¼ teaspoon salt ¼ teaspoon black pepper FINISH WITH GARNISH Fresh basil
38
JANUARY 2015
Coconut Prawns
Prawns are a source of heart-healthy omega-3 fats and vitamin D, a nutrient shown to reduce inflammation following a workout. Broccoli is packed with important anticancer phytochemicals. CHOOSE YOUR PASTA 5 cups cooked rice vermicelli, soba or udon noodles ADD THE MIX-INS 450g peeled and deveined large prawns, cooked 4 cups steamed broccoli florets 1 red capsicum, sliced
Cranberry Butternut
Turkey sausage is leaner than its pork and beef counterparts. Butternut pumpkin packs carotenoids that may improve brain function.
CHOOSE YOUR PASTA 5 cups cooked bow-tie pasta ADD THE MIX-INS 4 cups cubed roasted butternut pumpkin 225g cooked turkey sausage 4 cups sliced mushrooms, sauteed ¼ cup dried cranberries ¼ cup chopped fresh sage
TOSS WITH SAUCE 1 cup light coconut milk, warmed 1 tablespoon yellow curry paste Juice of ½ lime
TOSS WITH DRESSING 2 tablespoons walnut oil 1 tablespoon balsamic vinegar 2 cloves garlic, minced ¼ teaspoon black pepper ¼ teaspoon chilli flakes
FINISH WITH GARNISH Chopped peanuts and coriander
FINISH WITH GARNISH Crumbled goat cheese
by PLAMEN PETKOV
Caprese Tuna
Sustainably fished tuna (such as John West and Safcol Pole and Line Tuna) provides protein and selenium, an antioxidant that may ease post-exercise oxidative cell damage.
Salty prosciutto helps replenish electrolytes after a sweaty run. Store-bought BBQ chicken makes this dish quick to assemble.
Green Eggs and Tomato Top your pasta with a perfectly fried egg for gooey richness and plenty of vitamin B12, which is needed to maintain nervous-system functioning. The olive oil in pesto supplies anti-inflammatory compounds.
CHOOSE YOUR PASTA 5 cups cooked linguine, spaghetti or tagliatelle ADD THE MIX-INS 2 cups shredded radicchio (or Italian chicory) 2 cups cherry tomatoes, halved TOSS WITH SAUCE 3 tablespoons pesto FINISH WITH GARNISH 4 fried eggs (top each serving with 1 egg) and hot sauce
Mediterranean Chicken
Pear Prosciutto
Chicken packs protein, B vitamins and immuneboosting zinc. Nitrates in spinach help boost oxygen delivery to muscles.
Pears and fennel are a fibre-packed, hunger-taming duo. Walnuts add a healthy dose of essential omega fats.
CHOOSE YOUR PASTA 5 cups cooked shells, fusilli or penne
CHOOSE YOUR PASTA 5 cups cooked fusilli or penne
ADD THE MIX-INS 2 cups chopped barbequed or grilled chicken 2 cups baby spinach ¾ cup sliced, marinated artichoke hearts ½ cup sliced sun-dried tomatoes ¼ cup diced feta cheese ¼ cup chopped kalamata olives
ADD THE MIX-INS 85g prosciutto, chopped 2 pears, sliced 2 cups thinly sliced fennel 2 cups rocket ½ cup walnuts, chopped
TOSS WITH DRESSING 2 tablespoons extra-virgin olive oil 1 tablespoon red-wine vinegar 2 cloves garlic, minced 2 teaspoons Italian mixed herbs ¼ teaspoon black pepper
TOSS WITH DRESSING 2 tablespoons extra-virgin olive oil or hazelnut oil 1 tablespoon apple-cider vinegar 2 cloves garlic, minced ¼ teaspoon black pepper FINISH WITH GARNISH Shaved Parmesan
FINISH WITH GARNISH Toasted pine nuts
RUNNERSWORLDMAG.COM.AU
39
≠STRETCHING THE TRUTH
Your Flexib
Stretching has long been sold to runners as a cornerstone of injury prevention and performance boosting, but has the truth been stretched? Sam Murphy investigates. 72
JANUARY 2015
ble Friend?
RUNNERSWORLDMAG.COM.AU
73