Runner's World April 2015

INJURY-PREVENTION SPECIAL AUSTRALIA & NEW ZEALAND EDITION

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LOSE WEIGHT BOOST ENERGY EAT SMARTER

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What (and When) To Eat Post-Run

TUNE YOUR BODY TO RUN FASTER p33 BEGINNERS

Eat To Beat The Wall

SPEED PLAY!

20 BEST RUNNING SONGS

11 TOP SPORTS BRAS For Every Shape & Size p51 ISSN 1440-5229

ISSN 1440-5229

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APRIL 2015

THE RIGHT WARMUP FOR EVERY RACE p36 RUNNING

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SOLO How To Push Yourself

GET FIT & STRONG (And Stay That Way)

WHY HEALTHY RUNNING IS ALL IN YOUR... HIPS p56

RW april RAVE RUN 6

INJURY-PREVENTION SPECIAL

EDITOR’S LETTER 8

RUNNING INBOX 10

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TIME FOR A HIP CHECK

Learn how to detect and correct weakness in your hips so you can run faster and stay healthy.

BY CINDY KUZMA

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Ten keys to staying on the road and out of the doctor’s office.

Two friends in Kenya are working to change Kenyans’ attitudes toward the disabled.

A few faves, a few oddities and a race to the finish. You voted for your favourite classic running tracks.

Running a marathon helped Jacob Walker recover from brain surgery and cope with cancer.

YOUR GUIDE TO THE RUNNING HEALTH VISIONARY

BY RICHARD A. LOVETT

BY MICHELLE HAMILTON

TOP 20 RUNNING SONGS

RUNNING GRATEFULLY

BY MICHELLE PORTER

AUSTRALIA & NEW ZEALAND’S NUMBER ONE RUNNING MAGAZINE

[CONTENTS]

RW april

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WE'RE ALWAYS RUNNING AT

RUNNERSWORLDMAG.COM.AU

HUMAN RACE 13

Healthy Planet, Happy Runners Using running to raise awareness about the environment.

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Intersection Culture on the run.

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Backstory How Roger Hanney became the first Type 1 Diabetic to run the 4 Deserts Challenge.

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Go You! Runners with ambition.

21

Why Do You Run? Readers share their inspiring motivations.

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FAIR AND BALANCED

FRIDGE WISDOM

Injured? Your hips (not your shoes or your footstrike) might be the culprit. Learn why that is and how to keep this joint strong on page 56, and watch a demo of strength exercises at runnersworldmag.com.au/ hipcheck.

VIDEO

24 The Big Guy What’d you call me? Was that an insult or a compliment?

MOVIE RUNS

RACES & PLACES 83 Queenstown International Marathon

FUEL

I'M A RUNNER

42 Bowled Over Get more nutritional bang from your oats with sweet or savoury toppings.

90 Andrea Hah, Rockclimber, 28, Blue Mountains, NSW

44 Quick Bites Snacks and meals that maximise recovery.

TRAINING 33 Fair and Balanced Staying healthy and happy requires the right ratio of running to resting.

36 Race Prep A good warmup – no matter how far you’re going – jump-starts both body and brain.

38 The Starting Line Nutrition, training and race-day rules to avoid “hitting the wall.”

40 The Fast Lane Frequent racing can make you a better competitor.

WORKOUT VIDEO

46 Fridge Wisdom You’re not eating enough.

Seriously.

MIND & BODY Want to dress up your oats without piling on the kilojoules?

Add dashes of extracts like vanilla or almond.

48 Power of One Apps and social media can help solo runners get moving.

GEAR 51

Raising The Bra It’s better than ever up top. Find your perfect fit.

Chariots of Fire and Prefontaine are running classics. But if you've seen them a few times too many, check out our roundup of must-watch running flicks at runnersworldmag.com.au/ runningmovies.

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

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FAIR AND BALANCED

Determine how many running (and rest) days you need each week to stay healthy and happy

BY CINDY KUZMA

FIGURING OUT HOW MANY days to run per week often feels more complex than simple addition. For some athletes, four weekday runs plus one weekend run equals a fitter body and faster times. For others, lacing up more than three days a week yields stress that multiplies injury risk.

The right number of workouts each week depends on your running goals as well as your job, your kids, and other demands on your time. You need to find a balance, says Scott Murr, Ed.D, of the Furman Institute of Running and Scientific Training (FIRST) and co-author of Run Less, Run Faster.

Coach Jeff Gaudette, agrees: “Make your running schedule fit around your life, rather than saying, ‘Let’s fit my life around this running schedule.’ ” Here is some help finding a frequency that’s right for you.

ONE OR TWO DAYS PER WEEK WHO DOES IT? Brand-new or recently injured runners, trauma surgeons with newborns (or others with similarly packed schedules) WHY? When you’re just starting out, two or three one-kilometre runs per week (rightly) feel like huge accomplishments. Keep it up and you’ll be able to handle more, provided you can clear the space on your calendar.

Better yet: Start with three run-walks per week and build up from there.

CONSIDER IT IF The alternative is not running at all. Supplement with cross-training to boost your fitness and protect your overall health.

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BEAT THE WALL IF YOU WANT TO AVOID HITTING THE WALL, TAKE A LOOK AT YOUR NUTRITION, TRAINING AND RACE PLAN BY SUSAN PAUL “HITTING THE WALL” refers to depletion of the glycogen stores of the liver and muscles. Because glycogen supplies the necessary fuel for energy production, runners experience sudden fatigue and a loss of energy. It’s often accompanied by muscle cramps, GI distress and/or mental confusion. Basically, it’s a complete shutdown of all of the body’s systems.

HERE’S A LOOK at the most common nutrition, training and race-day rules that lead to your wall, and how you can beat it.

DAILY NUTRITION 1. ADEQUATE CARB INTAKE Your daily diet should

include adequate carbohydrate intake, which for most runners is about 60 per cent of their daily needs. Carbohydrates include all vegetables, fruits, legumes, breads, pastas, rice, grains and even dairy products.

Four days before your race, increase your carbohydrate consumption to 70 to 90 per cent of your diet to make sure you are fully loaded.

2.POST-RUN EATING After exercise, muscle cells are primed to absorb nutrients at a faster rate than normal.

Therefore, it’s important to eat

TAPERING

within 20 to 30 minutes postrun. After 45 minutes, muscle sensitivity to insulin declines, slowing down the absorption rate. Get into the habit of packing a carbohydrate-protein rich snack to bring with you to eat or drink after every run.

(Low-fat chocolate milk is a good, easy one.)

RACE DAY NUTRITION 1.BREAKFAST Eat early and

don’t skip it. During the night, your glycogen levels drop slightly because the body is still working and using energy, so you wake up with a slightly empty tank.

Consume between 850 and 1650 kilojoules depending upon

your size and the length of your race. Experiment to find what works best for you, but some standards are a toasted bagel with peanut butter, water and sports drink.

2. RACE NERVES Your GI system becomes compromised on race day. Firstly, race anxiety reduces some of the blood flow to your gut as the body prepares to run. Secondly, blood flow is diverted from the gut when running and redirected to working muscles to provide them with much needed nutrients and oxygen. By putting water, sports drink and some nutrition in your gut, you’re forcing it to keep blood flow there, making it stay open and functioning. Begin race fuelling early on and take it frequently.

3. THINK POSITIVE

Pro tip: As soon as you have a negative thought, take a supplement. Mental fatigue leads to the perception of muscular fatigue. If the brain thinks things are not going well, it begins shutting down all systems. Carry special treats with you and always think positive.

4. HYDRATE Supplement with sports drink and/or electrolytes because it’s important to maintain the osmotic pressure among cells to prevent dehydration. Even a very low level of dehydration facilitates The Wall because it slows gastric emptying, which means nutrients are not going to make it into your bloodstream. Sip water every 10 minutes.

is essential for a successful race. Studies have shown that tapering allows muscle glycogen stores to return to peak levels before the big run. Muscle and connective tissues can repair and strengthen, and the body’s immune system shows dramatic improvement.

One study found that subjects who tapered “properly” improved their marathon performance by an average of 3 per cent, which can translate to five or 10 minutes! For the unfamiliar, tapering refers to reducing the volume of your weekly mileage during the final two to four weeks leading up to the marathon. The purpose of the taper is to minimise fatigue, rather than to attain further physiological gains.

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pb FUEL QUICK BITES QUICK BITES

YOU RAN FOR 45 MINUTES TO 1 HOUR and it’s time for a snack EAT 625 to 840 kilojoules (1) 1 slice whole-wheat toast 2 teaspoons almond butter 1 tablespoon chopped dried apricots TOTAL TIME 5 minutes The toast and apricots provide carbs for your muscles and help meet your daily fibre quota. That, in turn, helps cut markers of inflammation throughout the body, including C-reactive protein levels that are linked to heart disease and diabetes.

OR TRY Edamame with a sprinkle of chilli powder and sea salt

TIME TO EAT! How you refuel post-run depends on when and how long you were out and when your next training session is. These tasty meals and snacks will kick-start your recovery

BY DEBRA WITT

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YOU RAN FOR 90 MINUTES OR MORE and it’s time for a snack EAT about 1045 kilojoules (3) A smoothie made with: ½ punnet of strawberries 1 cup kale leaves 200g low fat Greek yoghurt ½ banana ½ tablespoon nut butter 1 tablespoon chia seeds TOTAL TIME 5 minutes Kale delivers anti-inflammatory vitamins to soothe tired muscles. Greek yoghurt is a high-protein choice. The healthy fat in nut butter helps improve nutrient absorption.

OR TRY Whole-grain English muffin topped with 1 cup of cottage cheese, basil and tomato slices

2 or it’s time for a meal EAT 1675 to 2930 kilojoules (2)

EAT 2095 to 3350 kilojoules (4)

150g grilled salmon ¾ cup wholemeal couscous 1 ½ cups broccoli drizzled with olive oil TOTAL TIME 15 minutes Wholemeal couscous is a quick-cooking grain that contains iron, which helps your body produce blood cells. Salmon packs omega-3 fatty acids, which aid rapid recovery. Broccoli helps replenish potassium, an electrolyte, post-run.

OR TRY Veggie omelette with whole-grain toast

150g grilled steak 1 microwaved sweet potato 1 ½ cups spinach salad

A drizzle of olive oil TOTAL TIME 15 minutes Lean beef is high in iron, which helps fend off fatigue. Sweet potatoes refuel muscles and support your immune system. Spinach packs folate, calcium, magnesium, fibre and vitamins that are all in greater demand as your mileage climbs.

OR TRY Prawn, veggie and brown rice stir-fry

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APRIL 2015

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By MITCH MANDEL; Food Styling by EMMA FEIGENBAUM

or it’s time for a meal

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POWER OF ONE

Are your top training partners me, myself and I? Eighty-eight per cent of runners who responded to a Runner’s World poll say they regularly train on their own. Here’s how to put your best foot forward when heading out alone

BY GIGI DOUBAN

Push Yourself

When you’re always on your own, it’s easy to fall into a comfortable pace, week after week. And that can keep you from seeing improvements in fitness and performance. Cindra Kamphoff, Ph.D., a specialist in the psychology of sport and performance, and a 3:05 marathoner, says it’s essential to set goals and have a plan to reach them. If you want to get faster and lose weight, make Tuesdays your speedwork day to help you pick up the pace and burn extra kilojoules.

Try an app like MapMyRun to track your runs and see your progress.

Competitive? Strava lets you race against runners from around the world or just two suburbs away.

Be Accountable

Checking in with a virtual running buddy or group can help keep you motivated.

It’s tempting to sleep in when there’s no one relying on you to show up. But Jeff Brown, psychology professor at Harvard Medical School and co-author of The Winner’s Brain, says a training partner doesn’t have to be physically waiting for you to provide motivation. “You and a friend in a different state could sign up for a race and do your

training ‘together,’ checking in with texts after each run.”

Social media can also provide positive reinforcement. “Having an audience for your successes is a great way to reinforce that behaviour,” says Kamphoff. There are virtual running groups as well.

Beat Boredom

Running isn’t all excitement and euphoria. There are days when you are counting down the minutes as soon as you step out the door. To help ease the boredom try mixing up your runs and your routes. This can help time pass faster. A little imagination helps, too. Play mind games – visualise yourself finishing the race you’re training for or planning your next holiday.

Prioritise You

Solo runs are selfish runs – they’re all about your pace, your schedule, your body. And some days that’s just what you need, like if you’re nursing an injury or a sick child kept you up half the night. In these cases, passing on a run with a buddy to go it alone so you can set your own pace and distance will prevent you from overdoing it.

SOLITARY ENJOYMENT

RW’s Facebook friends share their solo-run tactics.

“I run alone; it’s my time for reflecting, destressing, and planning.

My Garmin tracks my kilometres and pace. I set out with a goal and stick to it.” – JENNIFER ROSS “I travel the country each week for business and take selfies to document all the places I go.” – RICK MABE “I stay accountable by knowing I won’t make my race goals if I wimp out and by just generally wanting to be a badass.”– CATHY BUSINELLE “I use Nike+ and have friends I compete with to keep it interesting.

I also mix in trails and hills, so I’m constantly in new environments.”

– BRYON LINTHICUM

“I joined the virtual group, RunJunkEes. Taking pics, sending out good vibes, chatting about our runs motivates me.” – KATIE CORDOVA 48

APRIL 2015

pb GEAR

RAISING IT’S BETTER THAN EVER UP TOP. FIND YOUR PERFECT FIT

BY KELLY BASTONE

THE BRA With sports bras – as with so many things in life – women can’t have it all. “It’s like shopping for a car,” says LaJean Lawson, Ph.D., a breast motion expert and bra designer. “You need to figure out which features are most important to you, because you won’t find everything you want in one model.”

The good news?

Runners enjoy more choices than ever before. Established brands are improving on classic designs, and new, passiondriven companies are bringing fresh approaches to market.

All this innovation means runners of every size can now find sports bras they love. Here are the newest models that earned our testers’ thumbs-up.

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OWNER’ S MANUAL A GUIDE TO YOU R RU NNING B O DY

IN GOOD HEALTH

10 keys to staying on the road and out of the doctor’s office

BY RICHARD A. LOVETT

EACH YEAR, STUDIES REPORT THAT SOMEWHERE between one-fifth and onehalf of runners get injured. The figure is hard to pin down because sports medicine researchers aren’t in agreement about what exactly qualifies as an injury. Is it something bad enough to make you see a doctor? Or any niggle that causes you to complain?

Whatever the definition, the percentage is significant. In studies of those training for Canada’s 60,000-runner Vancouver Sun Run 10K, Jack Taunton – a sports medicine professor at the University of British Columbia – has found that a whopping 31 per cent of his study participants experienced injuries sufficient to force them to miss three consecutive days of training.

There are lots of reasons why runners keep getting hurt, but perhaps the most accurate explanation is that striving for peak performance is like trying to walk the crest of an asymmetrically sloped ridge. On one side, the angle is moderate. Stray off in that direction and all that happens is you don’t quite achieve your best. But the other is a cliff. Take one step too far that way and you plummet into the void of injury, layoff, depression and a long, slow comeback.

If you’re after your best possible performances, you’re going to have to risk trying to balance along the knife’s edge. Luckily, you can recognise when you’re about to step into the void and either draw back before it’s too late or minimise the damage. Here are 10 tips that might help you prevent your next injury.

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1 RESPECT THE NEED FOR REST

The leading causes of injuries, experts agree, are training errors. Of these, the most common is trying to do too much.

We all know the theory. If you run a hard workout, you need time for the body to regenerate and strengthen itself from stresses imposed by that effort. That’s how, biologically speaking, everything works.