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BEST THINGS TO
EAT & DRINK
NOVEMBER 2014
SHOE BUYER'S GUIDE 15 NEW PAIRS TESTED!
t Find Your Perfect Fi
BEFORE, DURING AND AFTER YOUR RUN BEGINNERS
GET FIT & FAST IN 15 MINUTES ULTIMATE TRAINING & RACING TIPS
NAIL YOUR LONG RUN SET THE RIGHT GOAL FINE-TUNE YOUR RECOVERY
STAY SUPER-FIT AS YOU AGE With Inspiration From Steve Moneghetti, p62
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RW november 56 Nutrition Special DIY ENERGY BARS Before, during or after your run, quell your hunger and refuel with a delicious energy bar handcrafted in your own kitchen. By Nevin Marell 62 A GOOD LONG RUN At 52, Commonwealth Games medallist Steve Moneghetti may be (slightly) less speedy, but he’s still gunning for world records. By Sabrina RogersAnderson PLUS Tips for running
better as you age, excerpted from Older, Faster, Stronger. By Margaret Webb Page 66
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68 PERFECT TIMING What you need to know about interval workouts – short, intense efforts followed by equal or slightly longer recovery time. By Kristin Barry 75 SHOE BUYER’S GUIDE Fifteen new pairs, put to the test. By Jeff Dengate and Martyn Shorten
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84 LURE OF THE ULTRA Ultra distances are on the rise. From a tiny niche at the edge of the running world, the extreme is becoming mainstream. So what’s compelling so many of us to go long? By Charlie Norton
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13 One runner takes a break from his day job to run from Adelaide to Geelong.
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14 The Intersection Where running and culture collide. 16 Ask Miles He knows all.
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18 Go You! Inspiring runners. Follow The Physio Kate Senini
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46 Road Scholar A runner has an epiphany about running – while playing soccer. By Paul Tonkinson
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48 Life & Times C’mon everyone – let’s get lost in the joy of adventure. By Sam Murphy
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PERSONAL BEST
HUMAN RACE
91 Tour de Tamborine This Queensland Mountain Sports Festival has a multitude of events to choose from.
Miles was introduced as the apostrophe in the RW logo in 1987 (above). He stayed there until 2004, when he moved inside to the Ask Miles column. He got a makeover for this issue. After creating several sketches (below), artist Andy Rementer settled on the Miles you’ll find on page 16.
TRAINING 29 For the Long Haul What to do before, during and after the biggest run of your week. 32 The Starting Line Add a speed burst to bust the boredom (and have more fun!). 34 The Fast Lane Reset your goals when your training cycle goes off the rails. 36 Ask the Experts FUEL 38 Cool Mixers Six scrumptious smoothies that pack flavour and nutrients. 40 Quick Bites Jump-start your day with these fast breakfast fixes.
BONUS! NUTRITION SPECIAL
AUSTRALIA & NEW ZEALAND EDITION
35
BEST THINGS TO
EAT & DRINK
NOVEMBER 2014
92 Ask Coach Jenny
SHOE BUYER'S GUIDE 15 NEW PAIRS TESTED!
Find Your Perfect Fit
BEFORE, DURING AND AFTER YOUR RUN
I’M A RUNNER
BEGINNERS
GET FIT & FAST IN 15 MINUTES ULTIMATE TRAINING & RACING TIPS
NAIL YOUR LONG RUN SET THE RIGHT GOAL FINE-TUNE YOUR RECOVERY
STAY SUPER-FIT AS YOU AGE With Inspiration From Steve Moneghetti, p62
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98 James Tobin, host of Beauty and the Geek
MIND & BODY 44 The Body Shop Warm up your muscles so they’re ready to go – while lacing up.
RAVE RUN
PYRENEES REGION, VICTORIA
RUNNERS Damien Callahan and Simon Wright
PHOTOGRAPHY BY James Taylor
THE EXPERIENCE On a misty morning, the gently rolling hills of Victoria’s Pyrenees wine region rise above the fog like green islands in the sea. Participants in the 21.5-kilometre Run From the Hills wind their way up into Pyrenees forest – filled with ironbark and stringybark trees – on purpose-built singletrack. The last few kilometres loop around idyllic Mount Avoca Winery, finishing amongst neat rows of grapevines, under Central Highlands’ brilliant blue skies. “Not many people know of the trails up here,” says event manager Alan Tregidgo. “They’re challenging, and the forest is absolutely beautiful.” – bighillevents.com.au
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TRAINING
A weekly long run lasting at least 90 minutes will make you stronger, physically and mentally.
For The Long Haul
What to do before, during and after your biggest run of the week BY ADAM BUCKLEY COHEN
I
F YOU THINK of your body as an engine, then a great way to add horsepower is with a good, long run – a continuous effort ranging from 90 minutes to 3.5 hours in duration, depending on your experience and race goals. By going long, you increase aerobic capacity by building muscle enzymes, capillaries that deliver blood to muscles, and mitochondria (which help power cells). Spending more time on your feet also strengthens the musculoskeletal system. And as even non-physiologists know, you build mental toughness by pushing your body through those times it would prefer to wave a white flag. Long runs have served as a staple in training programs for more than a half-
century. And with so many benefits, coaches recommend them even for runners who don’t have a race on the calendar. For those who do, these workouts prime your body to perform optimally on race morning, so start them around the same time that your event starts. Here’s a minute-by-minute guide to successfully going long.
don’t fuel muscles as efficiently. Include fluid in this meal to help maximise hydration. This may be in the form of a sports drink or liquid meal to help achieve both carbohydrate and fluid requirements, especially if appetite is poor. “Dehydration has been clinically shown to de-rail performance,” says sports dietitian Kerryn Boogaard.
TWO HOURS BEFORE Eat a meal that consists of 1-1.5 grams of carbohydrate for every kilogram of body weight, says sports dietitian Pamela Nisevich Bede: “In other words, if you’re 60kg, aim to consume 60 to 90 grams of carbs.” Stay light on protein, fibre, and fat, which take longer to digest and
30 MINUTES BEFORE This is checklist time. BodyGlide? Energy gels? Sunscreen? “But don’t do too much,” says nutrition consultant Alicia Shay. “You have a big effort coming, so stay relaxed.” A 2008 US Olympic Trials qualifier and internationally competitive runner for the Nike Trail Team, Shay uses
this in-between time to attend to emails. Keep sipping water, but not so much that you’ll have fluid sloshing in your stomach when you depart. GO TIME “The key thing with long runs is to start slowly,” says Greg McMillan, coach and author of You (Only Faster). No matter how eager you are to get rolling, rein in your pace during the early kilometres. McMillan recommends “the old talk test: You should be able to chat away with your training partner.” If you can only utter a sentence before you gasp for breath, you’re going too fast. And that will spell trouble for the second half of your run, which, says McMillan, “is where all the great benefits happen.”
45 MINUTES IN Begin to refuel. Take in gels and fluids at least every three-quarters of an hour during your run. “By fuelling early, you are less likely to deplete your stores,” says Nisevich Bede. “And if you take in bits of fuel at a time and chase with water, you’ll absorb it better and are less likely to have GI distress.” 15 MINUTES TO FINISH Tough it out. “As you get toward the end of the run, the fatigue curve ramps up,” McMillan says. You have to increase your focus and intensity to maintain the same pace. But keeping your pace constant, or even picking it up a bit, is crucial
to reaping maximal gains. McMillan recommends using mantras for those soul-searching moments. “Run tall” helps athletes clean up late-run form problems like slouching and cross-body arm swings. And “nice, light stride” reminds them to avoid shuffling. DONE! You’ll want to collapse on the couch. Don’t. “You should immediately start taking in fluids,” says Shay. Rehydration comes in many forms: water, sports recovery drinks, smoothies, even chocolate milk. Within 30 minutes, Shay also suggests carbs for glycogen replacement and boosting the immune system, plus protein to aid in muscle repair. How those carbs and proteins come – whether in drinks, solid food, or a mix of both – is a matter of individual preference and depends on what your stomach is able to handle. “But you want about 1250 to 1675 kilojoules total,” she says, “with a carb-toprotein ratio of 3 or 4 to 1.” WITHIN ONE HOUR POST-RUN Stay active. Find a routine that helps you avoid the onset of soreness and tightening that can follow a hard effort, whether that’s a session of active stretching or a walk around the block with your dog. Duane Button, an assistant professor of exercise science at Memorial University of Newfoundland in Canada, has found that subjects who used foam rollers on their leg muscles following workouts experienced less soreness and recovered faster than those who didn’t. Although he hasn’t done studies specifically with runners, he’d “speculate that foam rolling would help runners recover from a long-distance run.” He recommends performing a full lowerbody foam roll, including your calves, hamstrings, quadriceps, glutes, and IT bands. Roll the bottoms of your feet on a smaller roller or a ball.
FOLLOW THE LEADER
Advice from the world's best runners
MORGAN MITCHELL, 20, of Werribee, Victoria, is the Australian 400m champion
1 GET STRONG “I do single-leg bridge raises (3x12-15). These activate the fast-twitch fibres in my glutes and maintain hip mobility. Strong glutes help me run faster and minimise the risk of tears and strains, mainly in my hamstrings.” 2 GET FAST “My hardest training session is 3 sets of 2x200 with alternating short (1min) and longer rests (5-7min). This session kicks in full body lactic, which my body is forced to push through. Doing this workout improves speed endurance. It helps push through the lactic in the last 80 metres of a 400m race.” 3 GET READY “Before any race, I remind myself of my race plan. I break down the race into manageable chunks and repeat in my head what I am meant to do during each section. I stick to it, and don’t worry about anyone else in the race. It’s important to have a mental strategy because my competitors may have the same level of fitness and similar times, but on race day mental strength is what separates the winners.”
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Perfect Timing What you need to know about interval workouts – short, intense efforts followed by equal or slightly longer recovery time By Kristin Barry
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OU PROBABLY PUT a lot of thought into the interval portion of your workouts – how far, how many, how fast. The recovery or rest portion of your workout may be merely an afterthought. Perhaps you should consider it more carefully. Rest is an important variable to take into account when designing appropriately challenging, race-specific workouts. Manipulating the amount of rest in a given workout changes the benefits gained and physiological systems targeted. Tweaking the time taken between intervals can greatly modify the overall intensity of a workout, so you need to put as much thought into the rest between your intervals as you do the hard running. In general, shorter rest periods ramp up the intensity of a workout because recovery is incomplete and your heart rate remains high when the next interval begins. According to Aussie long-distance runner
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Benita Willis, “Typically, no matter what distance you are training for, you use short rest to keep quality up in a workout and your heart rate high. In addition, short rests can be utilised to break up a tempo workout and allow an athlete to run a fair amount of volume yet maintain intensity.” Willis advises using longer rests in workouts consisting either of very long intervals or very demanding intervals. “Longer rest periods when used in training for shorter races are most beneficial so you can run a repetition almost flat out, then recover fully before you begin the remainder of the workout,” says the 2004 world cross country champion. “Quality is the focus here, not quantity.” In general the more taxing the interval is, the faster it is, the more recovery called for. Workouts with medium-length rests are a middle ground, where you can practice race pace yet also maintain it for a considerable amount of time.
Interval training, also known as interval workouts or interval runs, are short, intense efforts followed by equal or slightly longer recovery time. For example, warm-up, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath.
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spring shoe guide
Altra Intuition 2.0/ Instinct 2.0 A$149.95; NZ$209.95
This is a very different shoe from the one that was awarded Best Debut in our March 2012 issue. Altra added more foam underfoot to give this a far softer ride. That’s going to appeal to more runners who prefer a softer landing, and make the transition to “zero drop” easier for more runners. The women’s model, pictured above, is called the Intuition 2.0, but the scores below – as with the rest of the shoes in this guide – are based on a men’s size 9. BOTTOM LINE: A mainstream zero-drop shoe.
The welded saddle provides a firm grip through the midfoot.
HEEL CUSHIONING FIRM
SOFT
FOREFOOT CUSHIONING FIRM
SOFT
FLEXIBILITY LESS
MORE
WEIGHT: 293g (M); 224g (W) HEIGHT: 23.9mm (heel); 21.1mm (forefoot) altrazerodrop.com.au; altrazerodrop.co.nz
Nike Air Zoom Pegasus 31 A$160; NZ$180
Mizuno Wave Sayonara 2 A$180; NZ$219.95
The Sayonara made its debut a year ago as a low-to-the-ground performance shoe and quickly earned a cult following. So it’s pleasing news that this go-round has been left largely untouched. The entire midsole and outsole unit returns as-is – those components are updated every two years, generally – while the upper gets a softer, more breathable mesh and just a smidge more room through the midfoot. BOTTOM LINE: An agile ride for tempo runs or race morning. HEEL CUSHIONING FIRM
SOFT
FOREFOOT CUSHIONING FIRM
SOFT
FLEXIBILITY LESS
MORE
WEIGHT:239g (M); 193g (W) HEIGHT: 28.6mm (heel); 18.9mm (forefoot) mizuno.com.au
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LONGTIME PEGASUS WEARERS get a bit apprehensive when we say this titan saw a significant change. But don’t despair, says Runner’s World Brand Editor Warren Greene, who wrote these Shoe Guides for many years and wears the Pegasus almost exclusively. “This is the best-riding Peg I’ve ever run in,” Greene says. “It’s very smooth, but because of this new ride, it doesn’t feel like the Peg that many of us will recognise.” What’s different? Start with the level of cushioning – it’s firmer in both the heel and the forefoot. In tests HEEL CUSHIONING at the RW Shoe Lab, we found that FIRM SOFT FOREFOOT CUSHIONING both stack heights dropped by almost FIRM SOFT 3 millimetres, reducing the amount of FLEXIBILITY impact-absorbing foam underfoot. That LESS MORE firmer ride isn’t a bad thing, it’s just WEIGHT: 287g (M); 230g (W) different than earlier versions. HEIGHT: 35.3mm (heel); 21.3mm (forefoot) BOTTOM LINE: No longer a marshmallowy nike.com.au; nike.co.nz soft shoe.
NOVEMBER 2014
How It Fits: While Shoefitr scans suggest that the Pegasus 31 fits like an average model on the market, every single wear-tester told us the shoe runs tighter than the previous model. “They might fit a thinner foot better, but they were still comfortable on my wider feet,” says Anna Schulte, assistant photo editor at Runner’s World. Our longtime Pegasus wearers say the 31’s narrower fit is most noticeable at the ball of your foot.
SNUG
LOOSE
Puma Faas 300v3 A$100; NZ$129.99
The third edition of the Faas 300 does a good job of getting you up on your toes: responsiveness was excellent and testers appreciated the quick heel-to-toe transition, thanks to a new one-piece midsole and deeper flex grooves in the forefoot. Puma has also improved forefoot cushioning and the upper features a new seamless wrap with sturdy but flexible overlays. The low weight is to be applauded, but it jarred with an 8mm heel drop, which some felt was too high. The forefoot was a little snug for wide-footed runners, too, but this is a very decent shoe for the price. BOTTOM LINE: Speed training for weekend warriors; everyday use for the fleet of foot. HEEL CUSHIONING FIRM
A silky smooth lining gently cradles your heel.
SOFT
FOREFOOT CUSHIONING FIRM
SOFT
FLEXIBILITY LESS
MORE
WEIGHT: 219g (M); 176g (W) HEIGHT: 25.5mm (heel); 17mm (forefoot) au.puma.com
Saucony Kinvara 5 A$169.95; NZ$199.90
Altra The One² A$149.95; NZ$189.95
Originally a very firm and low-slung racing flat, the “One Squared” gets a slab of soft foam underfoot. It’s dramatically changed the ride of the shoe – for the better, we think. Our wear-testers agree. “There’s a ton of soft cushioning, but they’re even lighter than some of the more minimal shoes I’ve worn,” says Chris Pike. “They comfortably support my heavier build [88kg] on longer runs, as I train for my next marathon.” BOTTOM LINE: The flat, broad platform prevents any squishy feeling. HEEL CUSHIONING FIRM
SOFT
FOREFOOT CUSHIONING FIRM
SOFT
FLEXIBILITY LESS
MORE
WEIGHT: 188g (M); 145g (W) HEIGHT: 23.0mm (heel); 20.7mm (forefoot) altrazerodrop.com.au; altrazerodrop.co.nz
THE KINVARA HAS LONG BEEN a workhorse in our stables. Just over a year ago, in our July 2013 issue, the high-performing shoe won our Best Update award – mostly because of an upgrade to its midsole foam. This year, Saucony further improved the package. The outsole got a little extra rubber for increased durability – especially at toe-off and along the outer edge through the midfoot. The upper has a more secure fit thanks to a new saddle feature called “Pro-Lock,” a triangular piece sandwiched between mesh in the midfoot that connects HEEL CUSHIONING FIRM SOFT to the laces and pulls the upper snug FOREFOOT CUSHIONING against your foot. The upper fabrics FIRM SOFT also received an upgrade: A more durable FLEXIBILITY mesh has been added in the forefoot, LESS MORE while a softer, more padded fabric now WEIGHT: 222g (M); 179g (W) lines the collar. HEIGHT: 29.6mm (heel); 22.0mm (forefoot) BOTTOM LINE: A responsive ride for saucony.com.au efficient runners. How It Fits: See that slight blue tint across the ball of the foot? According to 3D scans by Shoefitr, this indicates a looser fit than an average shoe available today. Our wear-testers appreciated that extra space in the forefoot. “I like that it’s narrower in the heel and a little wider in the forefoot,” says one tester. Another found relief with the fit: “I have a bunion on my right foot, but the width accommodated it comfortably.”
SNUG
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