Runner's World March 2015

2015 SHOE BUYER’S GUIDE AUSTRALIA & NEW ZEALAND EDITION

HEALTHY, TASTY AND QUICK

ONE-POT POWER MEALS p42

4

MARCH 2015

20

NEW SHOES REVIEWED FIND YOUR PERFECT PAIR

COMMON RACE-DAY MISTAKES

!

T I O D N A C U YO

(And How to Avoid Them)

OUR COMPLETEIDE BEGINNER’S GU LOSE WEIGHT FEEL HAPPIER D STAY MOTIVATE

WHY RUNNERS HAVE MORE AND BETTER SEX p56 ISSN 1440-5229

ISSN 1440-5229

SET THE RIGHT GOAL

AND MAKE IT HAPPEN

X2

DOUBLE YOUR ENDURANCE Action Plan p31

05

05

9 771440 522018

runnersworldmag.com.au

incl. GST AUS $8.95 incl. GST NZ $9.70 PP 349181 / 00853

MY SISTER, THE RUNNER

A Story of Screaming Kids, Crying Adults, Frayed Family Ties and One Very Unusual 5K RUNNERSWORLDMAG.COM.AU

1

RW march RAVE RUN 6

EDITOR’S LETTER 8

RUNNING INBOX 10

BEGINNERS

SPECIAL!

50

GET UP, LACE UP AND RUN!

Ready to start? Let us help you get off on the right foot.

BY JENNIFER VAN ALLEN, BART YASSO & AMBY BURFOOT

56

65

We uncover the intimate link between your running life and your sex life.

We put the newest models through their paces in the lab and on the road and found 20 that topped the charts.

A tale of screaming kids, frayed family ties, hard work and one unusual 5K race. What could go wrong?

BY KERRY MCCARTHY

BY JONATHAN BEVERLY & MARTYN SHORTEN, PH.D

BY STEVE FRIEDMAN

SEX-RATED

RW TESTED

AUTUMN SHOE GUIDE

78

MY SISTER, THE RUNNER?

AUSTRALIA & NEW ZEALAND’S NUMBER ONE RUNNING MAGAZINE

+

WE'RE ALWAYS RUNNING AT

RUNNERSWORLDMAG.COM.AU

HUMAN RACE 13

Literal Moments A personal trainer runs with a passionate team of clients to raise funds for children’s education.

14

Intersection The crossroads of running and culture.

16

Street Style A former pro snowboarder still nails the look.

18

SHOE REVIEWS

RW tests almost everything that crosses our desks, from wearable tech to energy bars. Tune in to our social media channels or runnersworldmag.com.au for exclusive video reviews of the latest gear.

VIDEO

Ask Miles Your etiquette expert.

18

Go you! Runners with ambition.

18

Band It A pace band reveals truth.

56

SEX-RATED

SOCIAL STUDIES

20 Road Scholar Beware the Blerch – the enemy inside you.

There’s no question that runners are a different breed than non-runners.

As diverse a group as we are, we certainly share some quirky qualities. Check out what our Facebook fans say makes them stand out from the rest at runnersworldmag. com.au/runchat

22 Life & Times The time is now to challenge the old and embrace the new.

RACES & PLACES 87 Great British Beerathon A race, a city and a beer or two or three…

38

ASK THE EXPERTS

I'M A RUNNER

FUEL

98 Sloane Stephens, Professional tennis player, 21

40 Zest for Life Citrus: does the whole body pretty damn good.

TRAINING 31

42 Fridge Wisdom Chilli – a one-dish meal that packs a delicious, nutritious punch.

All About That Base A month (or two) of easy running yields strength and confidence.

44 The Runner’s Cupboard Catch of the day? Canned tuna.

34 Race Prep Never make the same mistake twice.

36 The Starting Line Simple tweaks will add joy to your runs.

38 Ask the Experts An introductory high intensity workout (HIIT).

40

ZEST FOR LIFE

The spicy kick of chillis comes from capsaicin. Some studies suggest that this compound has anti-cancer and anti-inflammatory benefits.

MIND & BODY 47 Higher Resolution Use the science of motivation to set – and nail – the right goals.

iPAD

iPAD

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

> CONNECT WITH US runnersworldmag runnersworldmag runnersworldaus rwmagazine runnersworldaus

H

R

STREET STYLE

STREET STYLE

MARC MORISSET

43, RUNNER, FORMER PRO SNOWBOARDER, ATHLETIC APPAREL DESIGNER IN VANCOUVER

by GRANT HARDER

“I run everywhere – my friends have made fun of me for it,” says Morisset, the cofounder of Strike Movement (strikemvmnt.com), an apparel company that markets urban-influenced, fashionable, functional gear. “I run to the coffee shop, to the gym, to meet friends. I wanted to make technically sound shoes and apparel that had a stylish aesthetic.” During his career as a pro snowboarder, he tried out gear on half-pipes. Today, he puts his creations to the test on Vancouver’s streets and trails. – KATIE NEITZ

“I run in underwear from a Vancouver company called My Pakage. They have an ‘action series’ that wicks and is very supportive.”

“These Athletic Recon tights are a light compression. I wear them under shorts because I’m often running and then lifting. This brand is similar to our company in that they target athletes who want an urban look.”

MARCH 4 16 MARCH 20152015

“This Strike Movement hoody is a fitted, lightweight fleece that’s quite thin. I’ll wear it through a workout without getting too warm.”

“I love running on trails.

There’s one 2K from my house that’s a 12K loop.

I’ll wear this Mountain Equipment Co-op pack so I can stash my jacket.

It has great sternum and waist straps that cinch it down so it doesn’t move.”

“I like this Nike windbreaker because it has a classic, iconic design. It looks like it could be something launched in the ’80s. I dress in layers so I can be warm when I start, strip down, and have a layer to put back on when I’m done so I don’t get cold.”

“I do everything in these SM shorts.

They are the same material as the hoody.

It’s a fleece with a breathable mesh that reduces the bulk. It’s not like you’re wearing old-school sweats that have you in three layers of fleece. These are light and breathable.”

“We call these Chill Pills. I wear them to run, to the gym, to work, and out to dinner.

The running shoes I used to buy never fit my style.”

pb TRAINING

ALL ABOUT THAT BASE Lay the groundwork now to run stronger all year

BY KELLY BASTONE

by IAN COBLE

WHETHER YOU’RE HOPING to crush a time goal, lose weight or simply enjoy a consistent running routine this year, you’ll benefit from devoting a month or two to base training.

This focus on logging easy-effort kilometres develops a solid aerobic foundation that you can then maintain or build on (with tempo runs or speedwork).

“Putting in those kilometres creates changes in your body that go all the way down to the cellular level,” says running coach and exercise physiologist Janet Hamilton. During base training, you enlarge your heart chambers, build mitochondria (your cells’ power plants), strengthen tendons and other connective tissues, and expand your glycogen storage capacity.

Those invisible metamorphoses make you better able to handle – and benefit from – intense workouts later on.

“You’re training to train,” says coach Dennis Barker.

A good base for a new runner might be 16 kilometres per week (including a fivekilometre “long” run), while experienced runners targeting half-marathons or longer should aim for 30 or more weekly kilometres. If you’re a racer, solid base fitness preps you for faster finishes. Basebuilding has mental benefits, too: “You’ll feel stronger, which ups your enjoyment of any run,” Hamilton says. Here’s how to build your base – and how to strengthen an already solid foundation.

Just 10 to 15 per cent of weekly mileage should be run at higher intensity.

RUNNERSWORLDMAG.COM.AU RUNNERSWORLDMAG.COM.AU

31 5

pb FUEL Nutrition Advice for Healthy, Hungry, Runners BY LIZ APPLEGATE, PH.D.

help improve weight loss by stimulating an enzyme that promotes fat breakdown.

Some medications interact with grapefruit so always chat to your pharmacist about possible drugnutrients interactions.

TO FIGHT CANCER

Use a vegetable peeler to slice off strips of citrus peel, which you can add to water for an infusion of health-boosting flavonoids.

ZEST FOR LIFE

by MITCH MANDEL; Food Styling by EMMA FEIGENBAUM

Citrus fruits pack loads of runner-friendly nutrients – while punching up meals with bright flavour.

TO BOOST HEART HEALTH

TO PROTECT DNA

Blood oranges The antioxidants that give blood oranges their red hue protect arteries and improve blood flow.

They are also a good source of carbohydrate and contain B vitamins to give you that extra energy boost for training.

Mandarin One mandarin provides nearly 100% of your vitamin C requirements. Studies show that vitamin C in citrus protects DNA from oxidative damage caused by pollution and heavy training.

TO HELP BLOOD PRESSURE

Grapefruit Grapefruit is available all year round and is high in antioxidants a good source of soluble fibre – the type that helps you feel full. Research also shows a compound (called nootkatone) in the white peel of grapefruit may

Tangerine Studies show that citrus may help control blood pressure.

The effect may be due to flavanols and potassium in citrus (the mineral is key for healthy blood pressure).

40

MARCH 2015

TO LOSE WEIGHT

Kumquats These small, oval fruits have tart flesh and a thin, sweet, edible rind. The kumquat is full of healthy goodness, containing flavonoids that possess strong anti-cancer action and other antioxidants such as vitamin A, vitamin C and vitamin E.

TO STRENGTHEN IMMUNE HEALTH Lemons and limes The rind of these tart fruits is rich in terpenes, compounds that act as powerful antioxidants that protect immune health and DNA. Like other citrus fruits, the juice is packed with vitamin C, which also supports the immune system.

TO SHIELD YOUR EYES Cara Caras The Cara Cara orange is fairly new to Australian orchards, at its best around June-July.

It has bright pink flesh as a result of a high level of lycopene, which is another powerful antioxidant. They are also rich in carotenoids, which are converted to vitamin A to ply an important role in eye health.

FAST FIX

EASY WAYS TO USE CITRUS

Sunny Salsa

Pair it with tortilla chips, or use as a topping on steak.

1

blood orange, peeled and diced 1 punnet of cherry tomatoes, halved 1⁄2 red onion, diced 1⁄2 yellow capsicum, diced 1⁄3 cup chopped coriander 1 jalapeño, diced In a bowl, combine the orange, tomatoes, onion, capsicum, coriander and jalapeño. Toss well.

Power Boost Salad

The vitamin C in citrus boosts the absorption of iron found in spinach.

2 2 2

cups baby rocket cups baby spinach mandarins, peeled and chopped 1⁄4 cup shaved Parmesan cheese 1⁄4 cup pine nuts 1⁄2 cup halved cherry tomatoes 2 tablespoons balsamicvinegar dressing 1 teaspoon lemon zest In a large bowl, add the rocket, spinach, mandarins, cheese, pine nuts and cherry tomatoes. Drizzle with the dressing and sprinkle with the zest. Toss to combine.

AUTUMN

Shoe Review

BY JONATHAN BEVERLY & MARTYN SHORTEN

42

MARCH 2015

New Balance Boracay

A$150; NZ$170 With the Boracay and the Zante (p.74), New Balance is breaking from tradition and giving their shoes names, rather than numbers. The Boracay (formerly the 980) now has a slightly lower profile, making it more stable, and more cushioning in the forefoot that still offers a firm launching platform. The upper is lighter and more open. Testers rated it a solid trainer that balances good cushioning and road feel.

BOTTOM LINE: Versatile shoe, great fit. newbalance.com.au; newbalance.co.nz HEEL CUSHIONING FIRM

SOFT FOREFOOT CUSHIONING

FIRM

Back by popular demand.

SOFT FLEXIBILITY

LESS WEIGHT: HEIGHT:

ILLUSTRATIONS by JOEL KIMMEL

Brooks Launch 2

A$179.95, NZ N/A In 2009, the launch won our Best Debut award and quickly earned a cadre of loyal fans. Those fans raised an uproar in 2012 when Brooks said they were discontinuing the shoe, turning #operationsavethelaunch into a rallying cry.

Brooks listened. With the 2, they’ve improved the groove under the heel that adapts to any landing style, and added harder rubber in the midfoot for durability and more cushioning in the forefoot. The all-mesh upper maintains the close-to-the-foot feel. Some Launch loyalists said the stiffer HEEL CUSHIONING FIRM SOFT midsole provided better protection and cushioning, while others FOREFOOT CUSHIONING FIRM SOFT lamented a “deadening” feel. But newcomers were nearly universal FLEXIBILITY LESS MORE in their praise for the dreamy ride.

BOTTOM LINE: Takes training WEIGHT: 284g (M); 227g (W) HEIGHT: 34.4mm (heel); 23.3mm (forefoot) into orbit. brooksrunning.com.au

i TESTER'S TAKE NAME: Shannon Kocher AGE: 34 HEIGHT: 168cm WEIGHT: 59kg ARCH TYPE: Normal KILOMETRES PER WEEK: 56 OCCUPATION: Mum

“The Launch 2 is lightweight and comfortable, while still providing enough support and cushioning.

I probably could have run a halfmarathon in them the first time I had them on: They were that comfy and needed no breaking in.”

MORE 270g (M); 213g (W) 28.5mm (heel); 22.0mm (forefoot)

DECIPHERING THE DATA

AT THE RW SHOE LAB, an independent testing facility in Portland, Oregon, US, we mechanically test each shoe we review. The results show how each stacks up against the average running shoe for cushioning (how soft or firm the shoe’s sole is in the heel and forefoot) and flexibility (how much effort it takes to flex the shoe at toe-off), on a scale of 0 to 100.

Average falls squarely in the middle at 50. The results displayed here are for a men’s size 9. For example, the Brooks Pure Flow 4 (opposite) has more cushioning in the heel than average (its shaded bar skews toward the “soft” end of the scale), but it’s less flexible than the average running shoe; it’s at the “less” end of the graph.

RUNNERSWORLDMAG.COM.AU

73