Runner's World - Inside December 2012

WiN! $5000 worth of gear

Australian & New zealand edition

Get Fit

Fast 13 Easy Steps To Your Best Runner's Body

The Perfect Pre-Run Breakfast

Bonus: RunnerTested Meal Plan

SEE P.87

december 2012

BEGINNERS

It's Time For A Fun 5K Do You Run Too Much?

Or Too Little?

(Page 48)

A Complete Guide To Race-Day Etiquette

+ The Truth About Juice

Finally!

How To Take The Guesswork Out of Pacing, p.25 Push Your Limits Smart Exercise Tweaks To Boost Your Performance

THE NEW RUNNER'S SUPERFOOD Recipe Inside $8.50 05 $9.70

incl. GST ISSN 1440-5229 incl. GST NZ

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runnersworldmag.com.au

48 WHAT KIND OF RUNNER ARE YOU?

Are you conservative or progressive? Maybe independent or moderate?

Knowing where you stand on the mileage spectrum will help your training, racing, nutrition and health.

By Bob Cooper

58 WHAT’S IN YOUR SWEAT?

It’s not just water that pours from your pores.

Knowing precisely what you lose, and how to replace it, is key to recovery and performance.

62 THE RUNNER’S DIGITAL TOOLKIT

From the piece of paper pinned to your race shirt to those all-important personal bests in your training diary, numbers count for runners. Here are the figures you need to run like a machine.

70 IS THIS OKAY?

A start-to-finish beginner’s guide (or veteran’s refresher course) to the do’s and don’ts of race-day etiquette.

By Jen A. Miller

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SAVE YOUR SKIN

Running can be rough on your skin. Here’s how to minimise the damage.

76 “DON’T GO OUT IN THOSE HILLS, THERE ARE DOGS OUT THERE.” They thought of themselves as runners.

But on this day, they were also something else: prey.

By John Brant

87 RW GEAR GIVEAWAY

Need a gift for your favourite runner? Or maybe just looking to spoil yourself! Here’s the coolest gear of the year. The best news: it’s all up for grabs.

inside

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REGULARS

6 RAVE RUN 8 EDITOR’S LETTER 10 LETTERS 13 H UMAN RACE She’s run the equivalent of two and a half times around the world, but Lisa Tamati says she’s just a regular girl.

PLUS: The Intersection (14) Ask Miles (16) Back Story: Adam Fitzakerley (16) What It Takes To… (18) 98 I’M A RUNNER Dr Joanna McMillan, nutritionist.

WARM UPS

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20 O N THE RUN Shake up your routine by trying something new.

25 TRAINING A good pace group can take the guesswork out of racing.

PLUS: How to train your legs for a faster turnover.

38 THE BODY SHOP Planks! Lunges!

Squats! Leg Lift! Boost performance with simple tweaks to some old runner favourites.

40 FUEL What to eat for your pre-race breakfast and post-race fuelling.

PLUS: Refuel postrun with a protein, carb and fibre-packed Breakfast Burrito (44).

PLUS: The low-down on freshsqueezed fruits and veggies (42).

COLUMNS

46 R OAD SCHOLAR Paul Tonkinson’s mind wanders… to the bedroom.

93 R ACES & PLACES The Glow Worm Trail Marathon gives one podium seeker a run for his money.

By Brendan Davies

ON OUR COVER

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P.28 P.48

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P.38 DECEMBER 2012 Volume 15 Number 6 Apparel: PUMA; Photographed exclusively for RW

rave run Photography by Nadine Wilson The Location Palm Cove, Queensland ➔ THE EXPERIENCE Surrounded by Far North Queensland’s rainforests, the pristine sands of Palm Cove overlook the turquoise Coral Sea. A stone’s throw from the Great Barrier Reef, the beachside community is only 20 minutes north of Cairns and 30 minutes from Port Douglas. Weaving in and out of coconut palms, runners traverse Palm Cove’s casual esplanade and the tranquil beach.

“It is a charming pocket of the world,” says Wilson. “The atmosphere is relaxed and the ocean views are beautiful. It’s easy to see why runners enjoy taking in this tropical paradise every morning.”

training

FOLLOW THE BALLOONS: An experienced pacer helps you avoid common mistakes like a too-fast start.

Mass Appeal

A good pace group can take the guesswork out of racing and get you to your goal BY LISA MARSHALL

T

HEY ARE EASY TO SPOT: Just look for the balloons and banners emblazoned with promised finish times.

Pace groups help marathoners and half-marathoners nail specific time goals. “Now if you go to a race and it doesn’t have a pace team, it feels like something’s missing,” says Stan Blackford, a 3:17 marathoner who has paced more than 80 marathons.

But are they for you? That depends.

“I am a believer in pace groups if the runner picks the right group and the pacer knows what he or she is doing,”

says Darren De Reuck, a running and triathlon coach. “If not, it can be a disaster.” Here’s how to nail your goals by running with the right pack.

FIND YOUR GROUP Pace groups are typically organised free of charge by race directors and/or running shops. To find out if your race has them, look on its website, email the race director, or look for the pace-team booth at the pre-race expo. (If no groups are offered, check whether local running shops are organising them.) Sign up online or at the expo. You’ll get a pace

band to wear on your wrist detailing each kilometre split. Even if you haven’t formally joined one, most pace teams will allow you to show up at the start and tag along.

MEET YOUR LEADER A good pacer can help followers avoid mistakes like going out too fast, bypassing early water stations and pushing too hard up hills, says Eladio Valdez, a coach at The Runner’s Edge and

Pace-group etiquette dictates not crowding your pacer or others in the group and moving quickly through all the water stops.

RUN better

warm ups

HAPPY TIMES: Nail your goal and make a few new friends.

and strategy for the race. “If your pacer says something that doesn’t sound right, listen to that voice in your head,” says Blackford. “You never want to change something you’ve done in training based on your pace group.”

Follow the Leader

Advice from the world's best runners

ASK ABOUT STRATEGY

courtsey of ATHLETICS AUSTRALIA

founder of SmartPace. Some organisers require their pace leaders to have a minimum number of marathon finishes and to lead groups running up to 30 minutes slower than the pacer’s PB. Other co-ordinators are less rigorous. “I have heard of pacers that lead a group too close to their PB and then struggle and don’t make the goal time,” says Valdez. “There are also others that speed through the aid stations and overdo it on the hills.”

On race morning, introduce yourself to your pacer and ask about her experience

Some pace leaders shoot for even splits, running each kilometre at the same pace with slight modifications for hills.

Others start out slower than goal pace, speeding up slightly over the course of the race and then dialling it back over the final kilometres. Runners with a tendency to start too fast should join one that eases into the first kilometres. Just remember, the strategy should mimic what you’ve done in training.

ENJOY THE RIDE Pace groups can be loud and feel congested. But you can’t beat the camaraderie, says Blackford. “Having a group of runners next to you who are trying to break a PB is very different than simply running with 17,000 people,” she says. “They can pull you through dark patches and give you motivation you can’t give yourself.”

Group Therapy

Ace pacer Star Blackford's tips for dealing with pack problems THE SCENARIO

THE SOLUTION

You can’t find an appropriate group

If your pace isn’t offered, go to runnersworldmag.com.au/ paceband and plug your finish time into the Pace Band calculator for splits.

The group starts too fast

If you need a more gradual warm-up, fall back, then try to slowly catch up. If the pacer is off, go it alone or run with the next, slower group.

The group is running too slow

In a marathon, wait until after kilometre 29 to pass. In a half, wait until kilometre eight. The first kilometres should feel easy if you’ve trained properly.

You need to hit the portaloo or take a walk break

Don’t sprint to catch back up; the extra effort will haunt you later. Slowly try to reconnect over three to five kilometres.

LARA TAMSETT, 24, of Coogee, NSW, won the 2012 City2Surf in 46:55.

1 TRAIN HARD “I run the last 20-30 mins of my long run at 30-40 seconds off threshold pace. This improves my endurance and ability to push through mental fatigue on race day.”

2 FUEL WELL “Pre-race I eat 1-2 bananas on 2 pieces of wholemeal toast with honey. Bananas are a great source of potassium, wholemeal bread a good source of carbs and honey provides simple sugars that are easily absorbed.”

3 RECOVER RIGHT “I do an easy 30-minute jog on flat grass, focusing on running slow and relaxed. This helps remove lactic acid build-up from my legs.”

➔ 30% OF RUNNERS SAY THEY HAVE RACED WITH A PACE GROUP FOR A GOAL TIME, REPORTS A RUNNERSWORLDMAG.COM.AU POLL.

fuel US. Your morning meal provides fuel for your brain, helping to sustain motivation and concentration during a long race. But just how much should you eat on race morning to optimise your performance?

Probably more than you think. Here’s how to choose the ideal amount and combination of foods and fluids to power you through to a strong finish.

THE RIGHT STUFF

ENERGY PACKED: Add dried fruit to your pre-race oats for an extra hit of carbs.

A Good Start

What – and how much – should you eat and drink for your pre-race breakfast? BY monique ryan

I

F YOU’RE LIKE MOST runners, you spend the final days before your half- or full marathon feasting on high carbohydrate foods. But a good nutrition plan doesn’t end with that last plate of pasta the night before your race. Just as important is your pre-

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race breakfast, which helps restock the liver glycogen (or stored energy) that got depleted overnight. “Liver glycogen keeps your blood-sugar level steady during exercise,” says Jackie Berning, Ph.D., sports nutrition and metabolism professor at the University of Colorado,

The best pre-race breakfast consists mainly of carbohydrates, since they’re digested most rapidly and are your body’s preferred fuel source, says Anthony Meade, a sports dietitian who works with endurance athletes. Small amounts of protein will help stave off hunger during the later kilometres. Limit or avoid fat and fibre; the former takes too long to digest, while the latter can cause bloating and GI problems. “I recommend foods like a crumpet and honey, porridge with milk and chopped fruit, or yoghurt and toast,” says Meade. Other good options include a banana and high-carb energy bar, pancake with syrup and strawberries, or the old school bowl of rice.

For runners who tend to feel queasy on race morning, sticking with liquid carbs can help prevent GI problems while still providing energy and hydration.

Smoothies, juices and sports drinks all pack quick-digesting carbs that empty easily from your stomach, says Meade.

GETTING ENOUGH While your usual toast and banana might power you through a morning of meetings, it’s not enough to fuel you through a half- or full marathon.

Research shows that consuming 2-3 grams of carbohydrate per kilogram of body weight is ideal for improving performance, says Berning. For a 70kg runner, that translates to 225 to 270 grams of carbohydrate – or about 4200 If you’re prone to mid-run GI trouble, try cutting back on fibre, caffeine and artificial sweeteners, all of which can exacerbate symptoms.

EAT better

warm ups

LONG-RUN FAVOURITE: Toast with peanut butter provides carbs and protein to fuel you up.

kilojoules, which may sound like a lot just before a hard effort. The key is to get that meal in early – three to four hours pre-race to be exact, according to the American College of Sports Medicine.

That gives you enough time to digest so your stomach will be fairly empty and your muscles and liver totally fuelled.

If you’re not sure you can stomach 200+ grams of carbohydrate at once, you can divide them up into two smaller meals, says Berning. In that case, eat 100 to 150 grams four hours before the start, along with 300 to 600mL of water or sports drink (giving you plenty of time to hit the portaloo). Between 90 minutes and two hours before the start, eat most of the remaining carbs – again, choosing easyto-digest options.

Since many races start at 8am or earlier, you’ll have to set your alarm for a very early wake-up to hit that four-hour window. If that’s not realistic, you may choose to eat your entire pre-race meal

just two hours before the start. But because you’ll have less time to digest, eat only two grams of carbohydrate per kilogram of body weight (or 140 grams, for a 70kg runner) – sticking with foods and liquids you know are very easy on your stomach. Since you’re consuming less, you do risk running out of liver glycogen, which will cause your blood sugar to plummet and may mean you hit the wall. So be vigilant about fuelling early in the race (consuming 30 to 60 grams of carbs per hour) to keep your energy levels high.

Finally, have your last 25 to 30 grams of carbs 30 to 60 minutes prior to the start. This could be an energy gel or chews (with 300 to 500mL of water) or 500mL of sports drink. “This provides the last shot of fuel to hold you over until you get into the rhythm of fuelling midrace,” says Berning.

Berning also stresses that every runner has different food and fluid tolerances, which means a plan that works for one runner might spell GI disaster for another. That’s why it’s key that you practise your pre-race meal strategy during training. “The stomach and gut need to be trained to handle food before a long run,” says Berning. She suggests trying different combinations to find the one that works best for you. And once you find the perfect mix, stick with it. “Eat the exact same meal on race morning that you practiced with in training,” says Meade, “and you’ll be set.”

Pre-race Meal Plan

Can’t stomach one huge morning meal? Divide it up.

Here’s how a 70kg runner would fuel Carbs 3 to 4 hours pre-race 1 cup porridge with 2 tbsp honey

62g

200 grams yoghurt

17g

1 large banana

31g

2 tbsp raisins

16g

120mL juice

14g

600mL water

0g

140g

90 minutes to 2 hours pre-race 1 slice bread with 1 tbsp jam

29g

600mL sports drink

36g

65g

30 to 60 minutes pre-race 1 energy gel or serving of energy chews

25g

230 to 350mL water

0g

25g

Total Carb Intake

230g

Recover Right How to eat and drink after you cross the finish – right away and beyond FOCUS ON CARBS Ú Eat one gram of carbohydrate per kilogram of weight.

For a 70kg runner, that’s 70 grams, or the equivalent of a fruit bun and banana plus sports drink.

EAT PROTEIN Ú Consume 15 to 20 grams of protein to kick-start muscle repair. Get it from a high-protein energy bar along with fruit, or a peanut butter and jam sandwich.

DRINK UP Ú Aim to replace 150 per cent of fluid lost through sweat. Including sodium and other electrolytes will boost fluid absorption. Try sports drinks and recovery shakes.

BUT SKIP THE BOOZE Ú You’re already dehydrated. Wait at least several hours, ’til you’ve had a chance to rehydrate and refuel, and then toast your finish.

KEEP IT GOING Ú For the next 48 hours, continue to focus on eating plenty of carbohydrates and modest portions of high quality protein.

➔ 75% OF RUNNERS ALWAYS HAVE BREAKFAST IN THE MORNING BEFORE A RACE, ACCORDING TO A POLL ON RUNNERSWORLDMAG.COM.AU. runnersworldmag.com.au

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The Runner’s Digital Toolkit

it's a

numbers game From the piece of paper pinned to your race shirt to those all-important personal bests in your training diary, numbers count for runners. And behind those, a wealth of hidden figures underpin your every performance. Understand and improve these and you’ll be seriously recalculating those PBs, too

By Jonathan Thompson

0-5º

What it is The desired knee range – the amount your knee moves to the side when you’re running.

Why it matters “Control of your knee comes from muscles in the hips and ankles,” says sports scientist and physiotherapist Paul Hobrough. “It’s crucial to your running ability and avoiding injury – particularly runner’s knee.”

Test yours Stand in front of a mirror face on. Standing on one leg, bend at the knee to about 65 degrees, and watch where the knee goes.

If it doesn’t stay straight over the middle toe then you lack control.

Your target 0-5 degrees Get there “Start with shallow single leg squats in a mirror, moving just a few degrees,” says Hobrough. “Then, after a week, do the same exercise with slightly more bend. Learn to control your knee during each phase and within a few weeks you’ll have the strength to bend it all the way, while controlling any unwanted sideways movement.”

80:20

What it is Your twitch fibre ratio. Your body has three types of muscle twitch fibres: slow twitch (type 1), fast twitch (type 2), and the ones in the middle (type 2A) which can be turned either way – like undecided voters.

Why it matters For endurance, you want a predomination of slow twitch fibres, explains Hobrough. “These are more efficient at using oxygen to generate more fuel for continuous, extended muscle contractions over a longer time.” So unless you’re racing Usain, you want to make like a lingering ornithologist and maximise your slow twitch.

Test yours “The only way is via a muscle biopsy, which is pretty horrible – so you don’t test it, basically,” says Hobrough.

Your target 80 per cent slow twitch, 20 per cent fast twitch Get there “The only way to turn your undecided twitch fibres is by simply running – lots and lots of endurance mileage,” says Hobrough. “It’s a learned response and there are no shortcuts to getting miles in your legs. Your body will do the rest.”

> form

180 steps per minute What it is The number of steps per minute you take when running at race speed. Also known as cadence.

Why it matters Pure speed.

“People think they’ll go faster if they increase their stride length, but over-striding is actually inefficient: it makes you decelerate,” says physio Scott Mitchell (moveclinics.com).

“You’re far better off – and faster – with light, short strides.”

Test yours Average out your number of strides over three minutes for accuracy.

Your target 180spm. According to research by Harvard University’s evolutionary

biologist Professor Daniel Lieberman, this is your optimum cadence. As well as speed, by hitting this you’ll automatically gain better posture and form, and be able to tackle advanced running techniques such as downhill running.

Get there “You’ll shorten your stride length if you concentrate on striking the ground under your body,” says Mitchell. “Try doing this on short runs to get in the habit. Let the ground come to you and channel barefoot running by sending your heels right up to your buttocks after each step.”

The bruises will be worth it when you slap the backside of that PB.

STELLAR SPEED

Be lighter and faster with the ADIDAS SUPERNOVA PACK (A$220). With a slim stability post controlling your foot’s inward rotation, the adidas Supernova Sequence is a good choice for moderate overpronators doing high mileage. We also love the tee: cool on the skin and designed to move with you. adidas.com.au

BAREFOOT 101

The INOV8 F-LITE 195 (A$99) provides just enough protection underfoot for minimalist runners.

At 195 grams it’s superlightweight, which helps it feel like an extension of your foot. barefootinc.com.au

LESS IS MORE

Thinking of going barefoot? The SAUCONY KINVARA 3 PACK (A$380) is a great choice for efficient runners looking for a transition shoe that is lightweight yet squishy underfoot. Team with high-performance Kinvara NMD Jacket and Kinvara Short Sleeve Tee. saucony.com.au

TIMES ARE CHANGING

A helpful running companion keeps you on track. That’s what we like about the GARMIN FORERUNNER 210 (A$299). Set goals and plan training sessions with the easy-to-use GPSenabled watch, which accurately records all your must-know workout details: time, average pace, distance and more. garminfit.com.au

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DECEMBER 2012

STAY TUNED

The BOSE SIE2i SPORT HEADPHONES (A$199), built specifically for exercise enthusiasts, are optimised with sweat and weather-resistance, great durability and a distinct look. iPhone and iPod compatible. bose.com.au

MAKE A STATEMENT

Step out in style with the BROOKS TRANCE PACK ($420). The luxurious Trance 12 is perfect for heavier runners. It boasts technology in the sole that adapts to a runner’s size and stride, giving each pair customised cushioning. Match with a full apparel kit in this season’s hottest colours. brooksrunning.com.au

MASSAGE MAGIC

Wish you could bring your massage therapist wherever you go? The RUMBLEROLLER (A$67) is the next best thing. The bumps on the roller’s surface gently stretch your muscles in different directions, much like the thumbs of a massage therapist. physiosupplies.com.au

BEST OF BOTH WORLDS

The ALTRA INSTINCT/ INTUITION 1.5 (A$289.90) promotes a natural stride, but also offers the cushiness of a traditional running shoe to take the edge off hard surfaces. We’re thrilled to give away one twin pack. altrazerodrop.com.au

TECHNICAL SUPPORT

Everything a girl needs is in the MOVING COMFORT PACK (A$320). We love the seamfree, contoured cups of the Juno Sports Bra, which offers maximum support as a result of biomechanics research and testing. Comes in fashionable colours, too! movingcomfort.com.au