Runner's World May 2015

WEIGHT-LOSS SPECIAL AUSTRALIA & NEW ZEALAND EDITION

MAY 2015

STRENGTH-TRAINING MYTHS EXPOSED p54

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SURPRISING POWER FOODS

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YOUR PERFECT POST-RUN FUDGY TREAT

Shhh...

THE SECRETS TO RUNNING LONG AND STRONG

BEGINNERS

ROAD, TRACK OR TRAIL?

PAINFREE KNEES COMPLETE GUIDE AND ESSENTIAL EXERCISES

RUN YOUR WAY LEAN HOW BURNING MORE KILOJOULES BEATS EATING LESS

AND FINALLY…

A 26,232-KILOMETRE RUN WITH A VERY UNDERSTANDING SPOUSE ISSN 1440-5229

ISSN 1440-5229

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runnersworldmag.com.au 1 MAY 2015 9 771440 522018

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

25 GREATEST

SHORTCUTS TO BETTER RUNNING p80

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EDITOR’S LETTER 8

THE LOOP 10

75 40 MILLION STEPS

AROUND THE GLOBE

Tom Denniss’ world tour running took 622 days (shown here in Tatura East, Victoria, Australia).

His days were marked by near misses, dogs, floods and a few too many burgers. Also hurricanes.

BY RACHEL SWABY

ON THE COVER 15 Surprising Power Foods................................. 45 Fudgy Treat....................................................................... 48 Running Long and Strong.................................... 33 Run Your Way Lean.....................................................60 40 Million Steps.............................................................75 Strength Training......................................................... 54 Beginners........................................................................... 36 Healthy Knees.................................................................68 Shortcuts to Better Running..............................80

60 TRAINING/NUTRITION

68 INJURY SPECIAL

80 QUICK TIPS

The secret to getting and staying slim isn’t ( just) on your plate. It’s out on the road.

How to diagnose, treat, and prevent pain.

PLUS: Your workout prescription plan for pain-free knees.

Short on time? There's always room for a quick fix to give you a boost.

Here are 25 shortcuts to keep you up to speed.

A WEIGHT-LOSS MANIFESTO

BY AMBY BURFOOT

WHAT YOUR KNEES NEED

SHORTCUTS TO BETTER RUNNING

AUSTRALIA & NEW ZEALAND’S NUMBER ONE RUNNING MAGAZINE

[CONTENTS]

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WE'RE ALWAYS RUNNING AT

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LATEST NEWS Get the latest cutting-edge news, advice and research to help you perform your best at runnersworldmag.com.au.

54 HUMAN RACE 15

Real Runners Brett Coleman has used running to recover from being electrocuted by a downed live power line.

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Intersection When running and culture collide.

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Social Movement A regional run club forges many new friendships.

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Go You! Feats on feet.

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Ask Miles Wacky wisdom.

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Murphy’s Lore Habits are hard to break, and that’s a good thing.

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Tonky Talk Hounded by a very big dog. And its owner.

RACES & PLACES 89

Atitlan Marathon Two words: Macho moment.

I'M A RUNNER 98

Dave Gilboa, Warby Parker CEO.

PERSONAL BEST TRAINING

Eyewear mogul Gilboa rocks the Swoosh – for fashion and inspiration.

“You can buy Nikes anywhere, but the coolest kids from Tokyo to L.A. are still sleeping on footpaths for a . new limited-edition shoe,” he says. .

“We have a lot of respect for how they’ve continued cultivating that passion for . the brand.”

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The Starting Line Break boredom by breaking new ground.

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Ask the Experts Why do my calf muscles always spasm?

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The Fast Lane Hard runs on rugged trails build more than just speed.

TRAINING VIDEO Your knees are a pair of precious commodities. Protect them by building strength and stability in your legs with the routine on page 68, and watch a demonstration at runnersworldmag.com.au/ strongknees.

iPAD

FUEL 42 The Runner’s Cupboard Why balsamic vinegar is a staple in this runner's kitchen.

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Fridge Wisdom Don’t skimp on these five essential nutrients.

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Quick Bites The perfect postrun treat? Chocolate mandatory!

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Drug Bust Are you relying too much on over-the-counter pain meds to keep you running?

MIND & BODY

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

> CONNECT WITH US runnersworldmag

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Strength-Training Myths Exposed Build your muscles to become a better runner.

runnersworldmag

GEAR

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Colour Run Add bounce to your step with bright, cool socks.

rwmagazine runnersworldaus

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pb TRAINING

RUN LONG AND PROSPER

The long run puts the tiger in the cat

BY PETE MAGILL

WE GO LONG. THAT’S WHAT RUNNERS DO. We burn through the soles of our running shoes to accumulate the kind of mileage associated with interstate highways. And though we choose different paths in our quests for volume, one workout is the sun to our other workouts’ planets: the long run.

“The long run is what puts the tiger . in the cat,” says legendary coach Bill Squires.

Four decades of serious and recreational runners have agreed, with weekend group runs – hours-long journeys along scenic roads and trails – becoming a tradition.

Recently, however, fitness programs like CrossFit, with more than 9000 affiliated gyms, have rejected the long run as a part of endurance training. The “Theory” section of the CrossFit endurance website claims that “the many drawbacks of LSD [long slow distance] training easily overpower the limited benefits.”

Those drawbacks are said to be decreased muscle mass, strength, power, speed, anaerobic capacity and testosterone levels.

CrossFit is wrong. But its success in convincing many athletes to reject such a

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fundamental element of endurance training exposes a somewhat embarrassing truth: .

Few runners know why they include long runs in their training – or how often they should, in reality, be scheduling them.

Let’s review the long run’s effects on our bodies’ running components:

MUSCLE FIBRES: Compared to a regular-distance run, recruits a greater percentage of slow-twitch fibres, as well . as faster fibres, strengthening . them all.

MITOCHONDRIA: Increases mitochondrial volume within muscle fibres, with mitochondria providing all aerobic energy for your running.

CAPILLARIES: Builds capillaries around muscle fibres, increasing oxygen and . fuel delivery, as well as carbon dioxide removal.

CONNECTIVE TISSUE: Strengthens bones, tendons, ligaments and fascia, allowing you . to better absorb the impact of . hard workouts and races.

NERVOUS SYSTEM: Increases the efficiency of your stride (practice makes perfect), improving running economy . for all paces.

ENERGY SYSTEMS: By depleting muscle glycogen, triggers your body to increase . stored glycogen and improve . fat-burning efficiency.

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MCTS:.

(Monocarboxylate transporters): Increases the numbers of these transport molecules, which shuttle lactate and hydrogen ions out of muscle fibres.

Simply put, the long run takes average runners and gives them armour; it puts the tiger in the cat.

The same stimulus that makes long runs effective, however, also makes them dangerous in more than occasional doses. Too much glycogen depletion and muscle and connective tissue damage leads to broken-down runners, not 5K, half-marathon or marathon PBs. A safe approach is to go long once or twice a week, with injury-prone runners limiting themselves to biweekly outings. It takes about 90 minutes of conversationally paced running to stimulate most long-run benefits (for long runs, always think . in terms of time, not distance), so you’ll want to build up to a run of . that length, with more ambitious runners aiming for two hours. This . is true whether your goal race is 5K . or a half-marathon.

If you’re preparing for a marathon, you’ll need to extend your long run.

Incrementally build to a running duration that matches the amount of time you expect to spend running on race-day, up to a maximum of three and a half hours.

You should avoid going long in the weeks immediately before race-day (one week out for shorter distances like the 5K and 10K, three weeks out for the marathon). This will allow your body to fully restore glycogen, hormone and neurotransmitter . levels, as well as to repair all associated muscle and connective tissue damage.

HOW TO AVOID ALL-DAY POST-LONG RUN HUNGER Tips to replenish energy the right way following a long run.

By SUSAN PAUL

It is very easy to eat all day after a long run and feel totally justified about it. I think all marathoners have done that at one time or another. Unfortunately, it is way too easy to out eat our running, even when you’re training for a marathon. But yes, there are some things you can do to help curb your post-run appetite.

Eating a small meal before your long run may help you avoid over-eating later in the day too. Blood sugar levels are at their lowest in the morning after fasting all night, so a long run on top of already low blood sugar levels can get you in trouble. Top off your glycogen stores before your run to help prevent them from dipping too low by eating a piece of whole-wheat toast with peanut butter or almond butter, an energy bar or some whole grain cereal.

In summary, here’s your strategy to take charge of your post-run hunger: 1. EAT a small pre-run breakfast.

2. INGEST a smaller amount of run nutrition . more frequently.

3. DRINK plenty of water. Have a large glass of water before eating anything every time you feel hungry.

4. HAVE a protein shake or low-fat chocolate milk ready to drink within 20 minutes of finishing your run.

5. PLAN small nutritious post-run snacks and meals loaded with carbohydrates and protein.

Here are some good post-run food options that include both protein and carbs: Greek yoghurt, banana, and berries or a smoothie Low-fat chocolate milk and some fruit A protein shake with fruit Cereal and milk Whole-grain roll with protein, like an egg, and a latté Pretzels and hummus (the salt tastes good!)

Baked potato with cottage cheese Turkey sandwich Pasta and meatballs

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THE FAST LANE

Training Advice For Peak Performance BY ALEX HUTCHINSON

GO SIDEWAYS

Off-road speedwork helps you hone your pace, agility and toughness.

DUST ’EM

Hard runs on rugged trails build more than just speed

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Runners usually think of trails as a nice place for an easy run – soft surfaces, tweeting birds and so on – and reserve hard workouts for the track or the roads. After all, how are you supposed to hit your goal pace with all those rocks and roots? But what doesn’t trip you makes you stronger: Learning to run fast on uneven terrain has benefits that translate to any surface. You’ll build strength, improve balance and hone your inner pace sense – not to mention your mental toughness. Here’s how:

STAY ACCOUNTABLE Moving an interval workout from the track (pace-based) to the trail (time- and effort-based) can offer a mental break, but don’t let such workouts become a holiday.

Every other week, do a series of out-and-back repeats (6 x 3:00 with 1:30 rest, for example). Pick

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a starting point along the trail and mark it with a stick; run hard for 3:00, then mark your end point. Rest, then run back, trying to make it past where you began; mark the new spot. Try to push further each time: You’ll be surprised at how much faster you can go with a goal to beat.

WORK THE CLUTCH To maintain a quick pace on trails, where sharp curves and other obstacles disrupt your rhythm, you need to avoid slowing down until the last possible moment and reaccelerate immediately after every disruption. Refine acceleration and deceleration skills by running pace – change sprints after an easy run once a week. Find a field or path about 100 metres long, and divide it by marking spots at around 30 and 70 metres. Run mediumhard for the first section, hard for the second section, and medium-hard for the third section; walk back. Then run hard/medium-hard/hard. Do six total, and focus on shifting gears precisely when you pass the marker.

Runners are great at going forward but terrible at moving side-to-side – and that’s a problem when you’re trying to hop around rocks and navigate switchbacks. You can work on strength, balance and range of motion by including some drills after your run twice a week. Try sideways skipping for 20 to 30 metres in both directions, 10 reps each of sideways lunges and lateral hops (jumping sideto-side on one foot at a time), and balancing on one foot for .

20 seconds at a time (increase the difficulty by closing your eyes and/or standing on a . folded towel). Strengthening these muscles and ingraining these movement patterns will enable you to flow around . curves and obstacles without losing momentum.

SCOUT THE COURSE Racing on trails puts your skills to their toughest test. You can pace yourself appropriately only if you know what to expect.

Run the course in advance, if possible, or study the course map to be familiar with the terrain and the key ups, downs and switchbacks. It can be difficult to pass on singletrack trail, so figure out where choke points will occur and how long they’ll last. If you’re feeling good, surge about half a kilometre before possible bottlenecks.

If you’re not feeling good, surge anyway – in a trail race, sometimes a change of rhythm is exactly what you need.

pb FUEL

THE RUNNER’S CUPBOARD

A SWEET POUR Marathoner Deena Kastor shares her favourite ways to use balsamic vinegar.

One teaspoon contains just 21 kilojoules.

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OIL AND VINEGAR BLEND

“This goes great on grilled asparagus, frittatas and gardenfresh greens. I drizzle it over vanilla ice cream with mixed berries for dessert.”

“This is an extraordinary dip for a fresh baguette.

I also use it for salad dressing and marinades.”

2 cups balsamic vinegar 1 tablespoon brown sugar 1 sprig rosemary Place the vinegar, sugar and rosemary in a saucepan over medium-high heat. Bring to a boil, then lower heat and simmer for 15 minutes, or . until reduced by half. For a thicker glaze, continue simmering until it reaches desired consistency. .

Discard rosemary. Store reduction in an airtight container. Makes 1 cup.

FOR NUTRITION DATA AND DEENA KASTOR’S RECIPE FOR BALSAMIC-MARINATED CHICKEN, GO TO RUNNERSWORLDMAG.COM.AU/KASTORCHICKEN

½ cup extra-virgin olive oil ½ cup balsamic vinegar 2 cloves garlic, . crushed and minced 2 teaspoons honey 1 teaspoon dijon mustard 2 teaspoons rosemary, . finely chopped 2 teaspoons thyme, . finely chopped ½ teaspoon red chilli flakes Add the oil to a bowl. .

Rapidly whisk the oil while slowly pouring in the vinegar.

Add the garlic, honey, mustard, rosemary, thyme and red chilli flakes. Mix well. Store in an airtight container on a counter.

Makes about 1 cup.

By MITCH MANDEL (VINEGAR); HOLLY ANDRES (KASTOR)

TRUE BALSAMIC VINEGAR, made from pressed Italian grapes, gets its dark colour and sweet flavour from ageing in barrels.

The best are labelled “of Modena” or “of Reggio Emilia,” designating production in one of those regions in Italy. The good stuff is a staple in Deena Kastor’s kitchen. “I incorporate it into every meal,” says Kastor.

Research shows that balsamic vinegar may help to lower the glycemic index of meals, reduce blood pressure and lower the risk of hardening of the arteries. – YISHANE LEE

4O AR

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IT TOOK TOM DENNISS 622 DAYS TO RUN 26,232 KILOMETRES THROUGH 18 COUNTRIES. WHICH, FOR A WORLD RUN, HAPPENS TO BE A WORLD RECORD. FOR NOW.

BY RACHEL SWABY

By CARMEL DENNISS

ON 31 DECEMBER 2011, . at 2.23pm, near the Sydney Opera House, Tom Denniss started running east. Just over two hours later, Denniss, then age 50, reached Bondi Beach on the South Pacific Ocean and completed the first leg of what would become a 622-day journey around the world. He isn’t the first to do such a thing, but he’s the fastest. His run broke the previous record by 40 days, but England’s Kevin Carr is due to end his own world tour shortly, and may take the title.

An endurance junkie, Denniss ran a 100-kilometre ultra in 2008, and wanted more. He considered a run across Australia, but scrapped the idea for a more global ambition. As the founder of a clean-energy company, he had the time and resources

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to go for a very long run. He persuaded a digital marketing company to cover a quarter of the A$224,000 total cost, dedicated the journey to Oxfam (ultimately raising $76,000), and set out with his wife, Carmel, who served as photographer and support crew. Denniss, who has a Ph.D. in mathematics and oceanography, vowed to “meticulously document every kilometre”: He blogged, tweeted and posted links to his Garmin-recorded data, his real-time tracker, thousands of photos, and nearly 400 videos. He calls it “the most comprehensive exposition of data ever made public by a multiday journey runner.”

So what’s it like to run a record measured in months rather than minutes? Forget pace. Running around the world is about braving wild weather, pushing through thorns, evil dogs and “the runs,” and having the route sense to (sometimes) avoid parkouring your way across busy bridges.

According to Denniss, gels and lube are unnecessary aids; it’s the epic views, good food, great wine and sense of humour that get you through the equivalent of 622 marathons (and a cumulative elevation gain equal to 25 trips from sea level to the summit of Mount Everest). On these pages, you’ll get a glimpse of the time he spent around the world.

But this is just a trailer to the full story. .

Thanks to Denniss’s more than 3 million GPS data points, we’ve plotted every leg on our website. Trace his route from Australia to New Zealand, North America, South America, Europe, Malaysia, and back to Oz. You’ll find photos, videos, and audio clips that capture the close calls, the milestones, and the random stuff that falls from the sky when you’re on a run around the world.

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WORLD RUN RULES

When Denniss set out, he followed Guinness World Record guidelines; 11 months later, Guinness informed him that it prohibited mid-trip travel – a fact not explicit in Denniss’s initial guidelines packet. So, with the support of the world running community, including Tony Mangan from Ireland (who completed his four-year run last year), two-time runner Jesper Olsen from Denmark and Phil Essam, an advocate of the sport, Denniss decided to follow the guidelines implicit in Olsen’s first world run, which were similar to the Guinness guidelines. (Olsen is widely considered by the ultra running community to be the first person to do a world run in a rigorously documented manner.) Last October, the foursome helped found the World Runners Association as an “international governing body for the sport of multiday solo running and walking events that involve a circumnavigation of the Earth on foot.”

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WORLD RUN GUIDELINES

• Begin and end in same place. Hit two antipodal (opposite sides of earth) points.

• Maintain an easterly or westerly direction, with no backtracking. Run ocean-to-ocean and over 1000 km on at least four continents.

• Cover a minimum of 26,232 kilometres on foot.

• On breaks, the clock keeps ticking.

GO FOR A (GLOBAL) RUN Take an interactive tour of Tom Denniss’ route through all 18 countries at runnersworld.com/40millionsteps.

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