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EXCLUSIVE Half-Marathon Calendar
WHITSUNDAY ISLANDS! BAROSSA! ROTORUA! FUN RACES WORTH A TRIP
Australia & New zealand edition
WHY THE
5K
IS "FREAKING AWESOME"
)
(
And How You Can Nail Yours
Beat the WALL Field-Tested Strategies From a Free-Thinking Scientist p64
Race-Week Fuel Tips p42 GUT-BUSTING WORKOUTS
Crank Your Training Up A Notch (Or Two) incl. GST AUS $8.95 incl. GST NZ $9.70
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PP 349181 / 00853
july 2014
MOTIVATION SECRETS
FROM LONGTIME RUNNERS p46
New SHOE
BUYER'S GUIDE
Your Perfect Fit Expert Advice Lab Tests BEGINNERS
Treadmill 101
HEALTHY HIPS, KNEES & ANKLES Easy Exercises p50
+ 11 SUPERFOODS THAT BURN FAT FASTER
RW july 56 C’MON EVERYBODY! Ten reasons why the 5K is freaking awesome (So, sign up!) By Lauren Fleshman
inside 29
59 THE 5K TAKEAWAY Chances are pretty high that you’ve run at least one 5K race. Here’s how to learn from it to improve next time. By Lisa Marshall 64 YOU WANT FRIES WITH THAT WALL? Step into Dr Brent Ruby’s lab, where odd experiments aim to redraw the limits of endurance. By Christopher Solomon
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72 HALFTOWN, AUSTRALIA & NEW ZEALAND (WISH YOU WERE HERE!) At these 18 fantastic destination halfmarathons, the fun isn’t limited to the finish line. By Chelsea Brunckhorst and A.C. Shilton
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81 WINTER SHOE GUIDE Find the perfect pair for you among the 14 top new models. By Jeff Dengate and Martyn Shorten 56
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Fitness News You need to get up to speed. Training Running on holiday should feel like a treat, not a chore. Stay fit while still having fun. PLUS Workouts that train you to endure the pain of racing. (34) 39 Fuel Eleven superfoods that will help you slim down and speed up. PLUS Race-week eats. (40) 46 Mind & Body Even when you’re not racing, here’s how to stay motivated. 50 The Body Shop Mobility exercises to boost performance and prevent injury.
Follow The Coach Tim Crosbie
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Life & Times Forget about comparisons to other runners. Every kilometre you run is a symbol of accomplishment. By Jen A. Miller Road Scholar So many (non-runners) express opinions about our race-day performances. If only they knew. By Paul Tonkinson
departments 91 Races & Places A runner takes her running to new heights at The Roller Coaster Run, in Victoria’s Dandenong Ranges. By Francesca Cradduck
EXCLUSIVE Half-Marathon Calendar
WHITSUNDAY ISLANDS! BAROSSA! ROTORUA! FUN RACES WORTH A TRIP
AUSTRALIA & NEW ZEALAND EDITION
WHY THE
5K
IS "FREAKING AWESOME"
)
(
And How You Can Nail Yours
BEAT THE WALL Field-Tested Strategies From a Free-Thinking Scientist p64
Race-Week Fuel Tips p42 GUT-BUSTING WORKOUTS
Crank Your Training Up A Notch (Or Two) incl. GST AUS $8.95 incl. GST NZ $9.70
runnersworldmag.com.au
01-CoverJuly.indd 1
PP 349181 / 00853
44
JULY 2014
MOTIVATION SECRETS
FROM LONGTIME RUNNERS p46
New SHOE BUYER'S GUIDE
Your Perfect Fit Expert Advice Lab Tests BEGINNERS
Treadmill 101
HEALTHY HIPS, KNEES & ANKLES Easy Exercises p50
+ 11 SUPERFOODS THAT BURN FAT FASTER
JUly 2014 Volume 17 Number 01 Photographed exclusively for RUNNER’S WORLD
29/05/14 10:51 AM
RW Digital WE’RE ALWAYS RUNNING AT RUNNERSWORLDMAG.COM.AU
rave run Photography by Jordan Siemens runner Cari Siemens The Location Ketchum, Idaho, U.S. ➔ THE EXPERIENCE As part of the Wood River Trail System, this bridge on the Warm Springs Pathway connects runners with more than 30 kilometres of paved (and often snow-covered) routes through this energetic central Idaho ski town. “The cold weather doesn’t keep people – runners, cross-country skiers, and snowshoers – from getting out and enjoying the day,” Cari says.
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training
effort “may be your best workout in weeks because you’ll know that a big rest lies just ahead,” Heuisler says. Heuisler, who has run in nine countries, understands that “hard training and a leisure holiday can be contradictory,” but he ups his own mileage on many trips because it’s his favourite way to see new places. If you share his enthusiasm for on-the-run exploring, limit the increase to 10 per cent of your at-home mileage to avoid injury, and pay extra attention to hydration, stretching and self-massage.
PLAN FOR COMPANY...
RUN RELAXED: Take extra time to soak in the sights.
Getaway Plans Running on holiday should feel like a treat, not a chore. Stay fit while still having fun BY BOB COOPER
W
HEN IT COMES TO holidaying runners, there are two extremes: those who struggle to muster up the will to squeeze in even a single run, and those who pack the free time with hard workouts, long outings, and double sessions, possibly irritating their travel companions in the process. As with everything in life, moderation is key. “Three moderate distance runs a week at a moderate to hard pace will help maintain your base fitness, allowing you to return home feeling rested and rejuvenated,” says
running coach Kari Smith. Whether you’re planning a getaway with a jampacked itinerary or a leisurely trip with no real schedule, here’s how to stay fit (and happy) while you’re away.
DO A PRE-TRIP PUSH Do an extra-long run or especially tough speedwork a day or two before you leave, says Chris Heuisler, who oversees running services for Westin Hotels guests. This will justify doing little to no running during the first couple days of your trip, when you’ll need to recover from both the workout and the travel. The hard
There are several ways to arrange to join local runners at your destination. One is to book a guided run – similar to a sightseeing bus tour, but on foot – on a site like globalrunningtours. com. Another way is to check your destination’s running-club websites for details of group runs during your visit. Most welcome visiting runners. Or you can find a race. “See if there’s a 5K or 10K when and where you’re going,” Heuisler suggests. (Check runnersworldmag.com.au/events if you’re travelling within Australia and New Zealand.) “Even if you treat it as a training run, you’ll get the chance to meet local runners who can offer insider tips on where to run, where to eat, and what to do in town.”
...OR GO IT ALONE If you’d rather stick to solo runs, consider plotting out routes before you leave. Mapmyrun.com offers thousands of routes mapped by local runners with precise distances and elevation profiles. Or if you’re planning-averse, try Smith’s technique: “With no route in mind, my husband and I ran past Big Ben, the Tower of London, Buckingham Palace and Regent’s Park on a single run, with stops to take pictures,” she says. A little guidance goes a long way, however, so if you’re staying at a hotel or resort, ask the concierge to recommend some good, safe running routes.
ADJUST YOUR EXPECTATIONS Anyone who has travelled with small children, experienced a flight delay, or
gotten lost knows that even holidays have their challenges. Says Heuisler: “Dial back on the pace and distance if you’re dealing with travel stresses or a hectic schedule, especially if running is harder than at home because it’s warmer, more humid, hillier, at altitude, or on a different surface like dirt trails or beach sand.” Smith adds: “Run early because it will be hard to fit it in later.” She sets out her running clothes and shoes in the hotel bathroom at night so she can slip out for early runs without waking her husband. She recommends doing 10 approximately 100-metre pick-ups midrun to preserve your speed and work on your form. Regardless of how much you run while on holiday, says Heuisler, make sure your primary focus is fun instead of fitness. “You can run anywhere,” he says, “so why not experience new places – the sights, smells, and sounds – as only a runner can?” Get out there and try exploring a different trail or country road each day at your vacation venue.
The hotel-gym treadmill? Forget it, unless conditions are dangerous or you really have no time to figure out where to run outside.
Advice from the world's best runners
BROADEN YOUR HORIZONS If your travel itinerary is crowded, you can take a week off from running – but that doesn’t mean being a sloth. “Holidays should be a break from routine, so it’s a good time to try other activities and use different muscles,” says Smith. “Rent bikes, go on hikes, play tennis, and maybe even try waterskiing. All activity burns kilojoules and maintains muscle, and you’ll give your mind and body a break from running.” Once you’re home, she adds, you’ll feel rejuvenated: “It shouldn’t take you more than two to three weeks to get your running shape back.” Then again, you can take the opposite approach. “If work or other obligations have held your running back at home, a holiday can be an opportunity to jumpstart it,” says Heuisler. “Just don’t get carried away.”
GO GADGET-FREE: Ditch the watch, forget about pace, and enjoy touring your destination.
courtesy Athletics Australia (Emily) ; by MATHEW SCOTT
Follow the Leader
EMILY BRICHACEK, 23,
of Canberra, ACT, is the Australian 5000m champion
1 PUSH IT “One tough session I do in the lead-up to major races is 3km at maximal effort, followed by a 4 minute rest, and then 6x500m hills (not too steep, so that you can still get some good speed up) with 1 minute recovery. This session pushes me to my limits from the get-go.” 2 TRAIN IT “I cross-train even when I’m not injured – it helps me recover better and helps avoid overuse injuries. I usually swim three times a week and cycle twice per week.” 3 PLAN IT “Having the correct mindset is not only important during a race, but is also a key part of my preparation, because it helps me conserve energy. After my last taper session, my coach and I sit down and talk about the race and our strategy. Then, I try to not think about the race and relax as much as possible, which usually means being around friends and spending time at cafés or shopping.”
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n o h t a r a M f l a H CALENDAR
ATHONS,
HALF-MAR N IO T A IN T S E D TASTIC AT THESE 18 FAN AT THE FINISH S THE FUN START ST EA BRUNCKHOR S EL H C & N O BY A.C. SHILT
THE HALF-MARATHON may be the perfect destination race. Running 21.1 kilometres is a travel-worthy goal that earns you a medal to wear proudly. But it doesn’t wreck you like a marathon can, so you’ll have energy to enjoy your post-race brunch and a little sightseeing. Which is just one of the many reasons half-marathon participation is at an all-time high. According to a Runner’s World survey, between 2010 and 2012, the number of RW readers who entered a half marathon rose by 55 per cent. “The half-marathon is that great distance where it’s something really big to train for, but it’s attainable,” says Lisa Holmes, editor of Runner’s World. Smart race directors are noting the shift toward fun and adding more “experience-first” style events, such as races in wine regions or based at spa retreats. With so many great new races, where should you go? We debriefed race directors and veteran participants to come up with these 18 prime destinations. Happy travels!
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STAMFORD FINANCIAL HILLY HALF MARATHON May, 2015 Bonus fun: Spend a day on the Great Barrier Reef Whitsunday Islands, Queensland Lying on a white beach with turquoise water lapping at your feet is much more rewarding after you’ve run a scenic 21.1 kilometres. The Stamford Financial Hilly Half starts at Hamilton Island’s marina, and within 500m the race lives up to its name – you’ll face a 15-degree climb. Racing towards the island’s northern tip, runners pass the gates of the luxurious Qualia Resort before making for Passage Peak – the highest point on the island (229m above sea level) – via a 200m stair climb. A series of tortuous ascents and technical descents (you’ll climb and descend more than 750m in total during the race), takes you across the wooded eastern and southern parts of the island. At the 18km point, you’re back among civilisation and there’s just one more challenging climb before the dive into the marina at the finish. “The race has developed a cult following in the region, with people from Mackay, Airlie Beach and Townsville’s running communities coming back every year,” says Katie Cahill, Hamilton Island’s regional communications manager. Veteran Racer’s Tip Runners aren’t the only people attracted to Hamilton Island’s perfect weather this time of year; so book your hotel quickly. “The island accommodation fills up amazingly fast. Best to get in early,” advises Janelle Tilse, 51, of West Mackay, Queensland, who has done the race four times and placed first in her age category in 2013. Don’t Leave the Whitsundays Without Celebrating your finish with a scenic flight over the Great Barrier Reef – it’s one of seven natural wonders of the world. “Seeing it by air helps you appreciate the magnitude of the reef, which stretches for more than 2000km” says Cahill. “The colours are breathtaking.” Info hamiltonisland.com.au
winter shoe guide
Asics Gel-Lyte 33 3 A$160; NZ N/A
Skechers GOmeb Speed 2 A$149.95; NZ$199.90
The signature model of America’s top marathoner, Meb Keflezighi, is a version of his race-day shoe, but built for us weekend warriors. Unfortunately, Meb’s feet are as skinny as the rest of his body. The Speed has been widened to fit more runners, but still runs snug. That’s not a problem come race day, when you want to be strapped in tight. BOTTOM LINE A sound choice for slenderfooted runners. skechers.com.au; skechers.co.nz heel Cushioning Firm
Soft
Forefoot Cushioning Firm
Soft
flexibility less more
THE THIRD ITERATION of this lightweight performance trainer weighs in, incredibly, at 36 grams less than its predecessor, making it the lightest Asics model we’ve tested in many years. Much of that weight savings comes from less foam in the midsole. Tests at the RW heel Cushioning Shoe Lab show the forefoot of the shoe Soft is 4mm thinner than the second version, Firm Forefoot Cushioning and the heel is nearly 3mm lower to the Firm Soft ground. Aside from weight loss, that flexibility reduction in foam also means that your less more landing will be considerably harder. WEIGHT: 202g (M); 162g (W) Overall, our wear-testers really liked the HEIGHT: 26.0mm (heel); 20.8mm (forefoot) shoe’s balance of features, giving high praise to the thin and flexible upper that hugs the foot. Its printed-on overlays provide enough structure to securely grasp your midfoot, even at race pace, without restricting the forefoot. BOTTOM LINE A tempo shoe for lightweight and efficient runners. asics.com.au
WEIGHT: 193g (M); 151g (W) HEIGHT: 22.6mm (heel); 17.8mm (forefoot)
Wear-testers appreciated the roomy forefoot.
Adidas Adizero Adios Boost 2 A$200; NZ$250
We fell in love with the first Boost version of this long-distance racing flat and are thrilled to learn that the chassis remains virtually untouched. Though it’s thin, it stands up to a lengthy pounding better than similar amounts of standard EVA foam. The upper, on the other hand, gets softer, suede-like overlays that flex more freely. BOTTOM LINE Heavier than other flats; save these for long races. adidas.com.au
HOW IT FITS
Asics Gel-Lyte 33 3
heel Cushioning Firm
Soft
Scans from Shoefitr indicate that the women’s Lyte33 3 has a roomy toebox – blue reveals a loose fit; red hues mean potential hot spots.
Forefoot Cushioning Firm
Soft
flexibility less more
WEIGHT: 236g (M); 199g (W) HEIGHT: 27.4mm (heel); 18.0mm (forefoot)
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Snug
Loose
Mizuno Wave Hitogami A$160; NZ$ N/A
Nike Free Hyperfeel Run A$220; NZ$240
Nike took a novel midsole approach, dropping a thin slab of its supersoft lunar foam into the Hyperfeel. Even though that foam is removable, it’s not intended to be optional. Had Nike glued it down, the shoe’s cushioning and flexibility would have suffered. So it left it unattached – your foot and the laces ensure that it’s not going anywhere! BOTTOM LINE A minimal shoe that takes the hard edge off the footpath. AUS 1300 656 453; NZ 0508 478 478 heel Cushioning Firm
MIZUNO CONTINUES to consolidate its offerings with good success. Previously, it killed both the Precision and Elixir – lightweight trainers – and replaced them with the Wave Sayonara, which we awarded Best Debut in our November 2013 issue. The all-new Hitogami replaces two lighter, race-ready shoes – the Wave Musha and Ronin. While this shoe is slightly heavier than both of those, its firm cushioning makes it well suited for middle-distance races. “I could run a fast 5K or 10K in them, but I don’t think I’ll wear them in races longer than that,” says David Alm, a speedy runner who has heel Cushioning Firm Soft also written for this magazine. The Forefoot Cushioning outsole makes full-length contact Firm Soft with the ground, to deliver a stable yet flexibility responsive ride. less more BOTTOM LINE Lace these up for WEIGHT: 216g (M); 168g (W) speedwork or race day. HEIGHT: 27.7mm (heel); 18.3mm (forefoot) mizuno.com.au
Soft
Forefoot Cushioning Firm
Soft
Lightweight overlays give just enough structure.
flexibility less more
WEIGHT: 173g (m); 142g (W) HEIGHT: 20.2mm (heel); 14.9mm (forefoot)
New Balance Minimus Zero v2 A$160; NZ$180
We haven’t seen a tweak to the Zero since first reviewing it in March 2012. This update gets minor fixes to its upper only; the low-profile platform remains untouched, with just enough rubber between you and the road for abrasion resistance. The upper hugs the arch well and widens in the forefoot, affording the toes some wiggle room. BOTTOM LINE Recommended only for experienced “minimal” runners. newbalance.com.au; newbalance.co.nz
DEBUT
HOW IT FITS
Mizuno Wave Hitogami
heel Cushioning Firm
Soft
Forefoot Cushioning Firm
Soft
flexibility less more
WEIGHT: 168g (M); 134g (W) HEIGHT: 12.8mm (heel); 12.0mm (forefoot)
Snug
Loose
“The overall fit is loose, but I tend to wear narrower shoes,” says Alex Bruskin, a competitive club runner. Scans from Shoefitr show that the men’s shoe is slightly roomy in the toebox, but we found the women’s (left) to be a smidge more snug.
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