ÚHALF-MARATHON SPECIAL
JULY 2012
AUSTRALIAN & NEW ZEALAND EDITION
Your Perfect Plan 21.1 Kilometres
BEGINNERS
Buddy Up To Have More Fun
Should You Go Gluten-Free? (Page 50)
In 10 Weeks!
¢ Go Longer ¢ Get Stronger ¢ Gain Confidence
POWER6 PACKED MEALS
Tasty Carbs Plus Plenty of Protein
The Minimalist’s Training Plan Quick Workouts For Any Fitness Goal
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New Ways To Recharge Your Running, Today!
WINTER
SHOE BUYER’S GUIDE
18 New Reviews + Best ‘Minimal’ Models $8.50 09 $9.70
incl. GST ISSN 1440-5229
Tight Hamstrings? 4 EASY EXERCISES (PAGE 44)
incl. GST NZ
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THE MINIMALIST’S GUIDE TO RUNNING How to hit your goals even when you can’t run as much as you like.
66 “I AM GOING TO AMAZE THE WORLD” After Usain Bolt’s shock disqualification in the 2011 100m World Championships final, does the fastest man on earth still have the fires and steel to forge gold in London? 74 THE RW HOT LIST From beetroot juice to running tunes, your yoga mat to visualisation, here’s what’s rocking your world right now. 81
WINTER SHOE GUIDE Let the revamped RW Shoe Finder help you find the right fit from among these 18 new models.
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YOUR PERFECT HALF Anxious about running 21.1 kilometres? Here’s the mental and training support you’ll need.
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REGULARS 8 10 12 17
RAVE RUN EDITOR’S LETTER LETTERS HUMAN RACE A police sergeant runs to advocate for street kids. PLUS: The Intersection (18) Ask Miles (20) Back Story: Terence Bell (20) What it Takes To… (22) 98 I’M A RUNNER Christy Turlington Burns, supermodel and founder, Every Mother Counts
WARM UPS
24 ON THE RUN How running can lead to a major boost in brainpower. 34 TRAINING Simple ways to build strength for a mid-race attack. PLUS: The best playlist for any distance (38). 41 MIND & BODY Differ with your doc? These signs call for a second opinion. 44 INJURY-PREVENTION Dodge hamstring woes with multimuscle exercises. 47 FUEL Same old sandwiches? These recipes will take lunch to a new level. PLUS: What runners need to know before giving up wheat.
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COLUMNS
52 LIFE & TIMES Personal upheaval (and a TV show) finally lead a writer to her inner runner. By Reshma Memon Yaqub
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92 RACES & PLACES Combine holidaymaking and PB’ing in the sunny island nation of Cypress. By Kerry McCarthy
ON OUR COVER ÚHALF-MARATHON SPECIAL
AUSTRALIAN & NEW ZEALAND EDITION
Your Perfect Plan 21.1 Kilometres
P.54
In 10 Weeks!
¢ Go Longer ¢ Get Stronger ¢ Gain Confidence
P46 P.31 P.44
6
POWER6 PACKED MEALS
Tasty Carbs Plus Plenty of Protein
The Minimalist’s Training Plan Quick Workouts For Any Fitness Goal
JULY 2012
BEGINNERS
Buddy Up To Have More Fun
Should You Go Gluten-Free?
(Page 50)
23
New Ways To Recharge Your Running, Today!
P.36 P.50 P.74
WINTER
SHOE BUYER’S GUIDE
18 New Reviews + Best ‘Minimal’ Models
P81
$8.50 09 $9.70
incl. GST ISSN 1440-5229
Tight Hamstrings? 4 EASY EXERCISES (PAGE 44)
incl. GST NZ
PP 349181 / 00853 ISSN 1440-5229
09
9 771440 522018
runnersworldmag.com.au 9 771440 522018
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30/05/12 1:17 PM
JULY 2012 Volume 15 Number 1
RAVE RUN PHOTOGRAPHY BY Chris Ord RUNNER Sam Maffett THE LOCATION Anglesea, Victoria ➔ THE EXPERIENCE You have to pick your tide times correctly, but if you do, the stretch of sand running east from Anglesea to Torquay takes in the most impressive beach running in the country, with some of Australia’s highest cliffs looming over you for kilometres. This section (pictured) forms the first 10-kilometres of the Surf Coast Century ultra marathon event (100K). “Runners can enter as a team of up to four – just make sure you score the first 25 kilometre section if you like the look of this,” says Ord, who explored the route on an early morning run. – surfcoastcentury.com.au
ON THE RUN GAME PLAYER
SHIN SPLINTS EXPLAINED
The Nintendo Wii Fit “Free Run” offers an acceptable
Shin Splints, a.k.a. medial
workout, researchers say. In a study published in the Journal of Strength & Conditioning Research, 21 healthy but sedentary adults in their early 20s visited a lab on two separate occasions to complete a 30-minute session of either brisk walking on a treadmill or playing “Free Run” while being monitored. Interestingly, while playing “Free Run”, the participants’ mean maximum heart-rate, perceived exertion and mood-lift were significantly higher.
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STAYING ACTIVE IS KEY
According to a study in Medicine & Science in Sports and Exercise, physically active people, regardless of body mass index (BMI) – that is, a height to weight ratio – are more likely to feel healthier, have fewer participation/activity limitations and enjoy a better quality of life.
Running burns more kilojoules than a similarly difficult kettlebell workout, researchers
found. In a study published in the Journal of Strength & Conditioning Research, 13 adults completed a 10-minute kettlebell routine. Two days later, the participants completed a 10-minute run on a treadmill at speeds designed to match the perceived levels of exertion they expressed during the kettlebell routine. During the treadmill session, oxygen consumption and kilojoule expenditure were significantly higher (25 to 39 per cent). 24
tibial stress syndrome (MTSS) occurs when the posterior peroneal tendon (a tendon in the foot) and the surrounding tissue in front of the tibia bone are injured and become inflamed. Running on hard surfaces can lead to shin splints, because it puts excess pressure on the front of the lower leg. Experts in an article published in Medical News Today advise shin splint–sufferers to temporarily avoid impact exercises and rest, elevate and ice.
JULY 2012
Pack a Picnic Ò Refuel outside with a carb- and proteinrich sandwich, like pesto and chicken in a wheat pita pocket. See “Stack Your Hand,” page 47, for more perfect alfresco ideas.
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When you run in the morning, you gain time. It’s like stretching 24 hours into 25. You may need to sleep less and get up earlier, but if you can get that, running early seems to expand the day.
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– FRED LEBOW, founder of the New York City Marathon
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FACT OR FICTION Running makes you sleep better, no matter what time you run. FICTION You need to leave at least three hours between hitting the footpath and hitting the hay to avoid sleep problems. Exercise increases the body’s core temperature, an effect that lasts a few hours and can cause insomnia.
The percentage faster you learn new words after an intense workout instead of an easy one according to a study in Neurobiology of Learning and Memory.
IN TOO DEEP The Pros and Cons Squats are a traditional exercise, but not everyone agrees on the safest form and whether squatting too deeply increases the risk of knee injuries.
Parmesan is 33 per cent muscle-building protein. And because there’s no point having big muscles without strong ones to hang them on, a serving also provides 20 per cent of your calcium RDI.
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Deep squats increase muscle activation and development, improve functional capacity and performance, and may even have a protective effect in relation to ligament injuries.
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Recent studies have found no difference in knee injury rates between people who do full squats and those who do half squats.
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Deep flexion (where the thigh is below parallel with the floor) may cause patellofemoral stress and predispose you to osteoarthritis later in life.
Build Your Brain
You suspected running makes you smarter, and a new study explains how. Researchers found that treadmill training in mice helped build mitochondria in brain cells. Mitochondria are structures in cells that supply them with energy, so exercise literally boosts brainpower.
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Some say squatting below parallel is no more effective in building strength than squatting to that level.
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YOUR FIRST HALF Feeling anxious about running 21.1 kilometres for the first time? Relax. This guide will give you the physical and mental training you need to get to the starting line successfully – and serenely By Bob Cooper
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‘‘
I AM GOING TO AMAZE THE WORLD USAIN BOLT
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Photography courtsey of GETTY IMAGES
After Usain Bolt’s shock disqualification in the 2011 100m World Championships final, does the fastest man on earth still have the fire and steel to forge gold in London?
By Kerry McCarthy
RUNNERSWORLDMAG.COM.AU
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The RW
HOT LIST From beetroot juice to running tunes, your yoga mat to visualisation, here’s what’s rocking your world right now By Sam Murphy
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THE BEST… TIME TO RUN
If you want to stick with it, go out first thing. Research from the Mayo Clinic, US, found people who exercise in the morning are more likely to work out consistently.
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THE BEST… WAY TO QUELL PRE-RACE NERVES
Pre-race nerves can ruin the best-laid plans. But you can turn anxiety to your advantage, says Andrew Lane, professor of sport and learning at the University of Wolverhampton, UK. “Anxiety is a hardwired response that can be traced back through evolution. It produces a fight or flight response, which primes us for action. So when you next feel anxious, re-interpret that signal as being ‘ready for action’.” RUNNERSWORLDMAG.COM.AU
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THE BEST… VO2 MAX SESSIONS You probably already know that the greatest distance runners have a high VO2 max (the maximum oxygen you can get to your muscles). So what’s the best way to nudge yours closer to Geb and Co? “There’s been little scientific research on optimal training to enhance VO2 max, and what works for one athlete may not work for another,” says Dr Adrian Midgley from the University of Hull’s department of sport,
health and exercise science. But one factor that appears to influence optimal intensity is how fit you are in the first place. “Those who are fit need to train at a high relative intensity to their VO2 max in order to enhance it,” says Midgley. One of the leading researchers in this area, Veronique Billat, a professor of physiology at the University of Evry Val d’Essonne, France, has shown success with the following approaches.
Best for… very fit, experienced runners Three-minute intervals at between 3K and 5K race pace with two-minute jog recoveries between efforts. The study participants, who were super fit and experienced distance runners, performed five three-minute efforts once a week. In four weeks, their pace at VO2 max (known as vVO2 max or ‘velocity at VO2 max’) had increased by three per cent.
Best for… intermediate runners Alternate 30-second bouts of 100 per cent effort with 30 seconds of easy jogging until you can no longer sustain the pace. When moderately fit runners performed this session twice weekly for a total of 10 weeks, they raised their VO2 max by an average of 10 per cent.
Create your own… Don’t repeat the same session over and over. “Mixing up training sessions is good because it stresses psychological and metabolic systems differently,” explains Midgley. Reknowned running coach Jack Daniels advises doing intervals of 30 seconds to five minutes at 98–100 per cent of maximum heart-rate, with slightly shorter recoveries.
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THE BEST… ADVICE EVER
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Make recovery days recovery days Liz Yelling, Commonwealth marathon bronze medallist
THE BEST… THING TO LISTEN TO
If you prefer to go unplugged, scientific backing for the power of the pod from the University of Southern Queensland this year may not be music to your ears. Researchers found that those listening to music during submaximal running (at less than 90 per cent of your maximum heart-rate) had lower perceived exertion, blood lactate concentration and oxygen consumption, and better running economy. But does it matter what tunes you select? According to study leader Professor Peter Terry, the key is to match music tempo to stride rate. “Choose tracks with a strong beat and inspiring lyrics,” he adds.
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THE BEST… PERFORMANCE JUICE 140ML BEETROOT JUICE
X 6 DAYS = ENERGY BOOST Compelling evidence for the performance-boosting effects of beetroot juice continues to mount – and the most recent research suggests you don’t need to gulp litres. The study, conducted at Maastricht University Medical Centre in the Netherlands, found that consuming a modest 140mL of concentrated beetroot juice per day for six days reduced VO2 (the oxygen ‘cost’ of exercise to the body), and improved 10K time trial performance in cyclists by 12 seconds.
WINTER shoe guide 2012 l l l l l l l l l l l l
Asics geL-Nimbus 14 A$230; NZ$280
F
ROM THE SECOND you step into the Nimbus, you know you’re in for a pillowy-soft ride. Boatloads of cushioning underfoot allow you to float comfortably over any road surface, and memory foam lining translates to that plush fit that won over our wear-testers. “The shoe felt great from the start, as if I were walking on air,” says Derek Kraus, 25. Kraus averages 113 kilometres per week and, as someone who overstrides, appreciates the extra padding that softens his footfalls. “I HEEl CuSHIONING put it on, and the break-in process was over.” FiRM soFT At a mere 312 grams – 19 grams lighter than FOREFOOT CuSHIONING the previous version – the Nimbus delivers FiRM soFT incredible shock protection but resists feeling FlEXIBIlITy clunky. (Note: Flexibility and cushioning sTiFF FLexiBLe scores at right are for a men’s size 9.) BoTToM LiNe The Nimbus 14 offers heighT: 37.3mm (heel); 27.2mm (forefoot) plenty of cushion and no bulk, suitable for all WeighT: 312g (M); 253g (W) but the lightest and fastest runners. AuS asics.com.au; NZ asics.co.nz
Brooks defyance 5
A$199.95; NZ$269.95 Ú The Defyance 5 offers the same comfortable fit as the Brooks Adrenaline for runners who don’t require extra stability features. Brooks tinkered with the flexibility of this version, considerably improving it while not affecting the cushioning. Testers loved how the upper snugly wrapped the midfoot and that a loop higher up on the tongue kept it from shifting to either side. BoTToM LiNe A daily shoe for new runners who don’t need added stability. HEEl CuSHIONING FiRM
soFT
FOREFOOT CuSHIONING FiRM
soFT
FlEXIBIlITy sTiFF
An open-mesh upper provides better breathability.
FLexiBLe
heighT: 33.9mm (heel); 22.7mm (forefoot) WeighT: 307g (M); 247g (W) AuS brooksrunning.com.au; NZ brooksrunning.co.nz
Karhu Forward 3 Fulcrum Ride
AUS & NZ NZ$249.95 Ú Call this the anti-minimalist shoe. The Forward 3 features a ski-jump-steep 20.2mm heel-to-toe drop – most shoes have 12mm offsets. A fulcrum in the midsole acts as a stiff lever to shift weight quickly toward a runner’s toes. “I felt like I was being propelled forward onto a cushioned forefoot,” says Betsy Daly, 35, a 30-kilometre-a-week runner. BoTToM LiNe A durable shoe for light runners with high arches.
A 19-gram weight reduction did not impact the cushion underfoot.
HEEl CuSHIONING
TesTeR’s TAKe Ú Lianna Hadden on the GEL-Nimbus 14 FiRM
Age 37 years old Height 160cm Weight 54kg Arch Type Flat Kilometres per Week 40–50 Years Running 15 Occupation Trainer
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“In shoes that don’t have much stability, my arches ache or I get plantar fasciitis. The Nimbus was very comfortable and supportive yet fairly lightweight. I was able to do longer runs without pain.”
soFT
FOREFOOT CuSHIONING FiRM
soFT
FlEXIBIlITy sTiFF
FLexiBLe
heighT: 40.5mm (heel); 20.3mm (forefoot) WeighT: 293g (M); 247g (W) AuS & NZ nz.karhu.com
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Asics GEL-Cumulus 14
A$180; NZ$220 Ú This update is 14 grams lighter and has a lower profile, but testers say the soft ride and comfortable fit, shown in the scan below, remain intact. BOTTOM LINE A solid option for kilometre after kilometre of padded footfalls. HEEL CUSHIONING FIRM
FIRM
HEEL CUSHIONING FIRM
SOFT
FLEXIBILITY
Puma Faas 800
A$179.95; NZ$199.90 Ú Very little changed on the Mirage. Welded overlays replace stitched ones that bothered some runners. The scan below confirms its comfortable fit. BOTTOM LINE Ideal first step for runners seeking a lower-profile shoe.
SOFT
FOREFOOT CUSHIONING
STIFF
Saucony ProGrid Mirage 2
SOFT
FOREFOOT CUSHIONING FIRM
FLEXIBLE
SOFT
FLEXIBILITY STIFF
FLEXIBLE
A$160; NZ N/A Ú The Faas 800 doesn’t shine in any one area, but it’s solid all around. It’s light, but not too light; well cushioned, but not so much as to be inflexible; and, without any traditional motion-control features, wear-testers believed that the 800 offers a fair amount of stability. Welded overlays and a closedmesh upper give structure to hold the foot in place. Our wear-testers found it suitable as a high-mileage training shoe for all but the biggest, most injury-prone runners or those who prefer minimal footwear. BOTTOM LINE An everyday shoe for normal- to high-arched runners. HEEL CUSHIONING FIRM
SOFT
FOREFOOT CUSHIONING FIRM
SOFT
FLEXIBILITY STIFF SNUG
LOOSE
HEIGHT: 36.9mm (heel); 25.8mm (forefoot) WEIGHT: 327g (M); 264g (W) AUS asics.com.au; NZ asics.co.nz
New Balance 880 V2
A$220; NZ$160 Ú Testers appreciated the 880’s nice balance of modest cushioning and flexibility. It’s firm enough to handle long runs or faster-paced workouts, but still soft enough for most runners who are seeking a cushioned everyday training shoe. “These were very comfortable and had great cushioning for the long haul,” says Lisa Paglia, 36, a 10-time marathoner with a PB of 3:41. “I could do both speedwork and higher-mileage runs with them.”
SNUG
FLEXIBLE
LOOSE
HEIGHT: 32.0mm (heel); 24.9mm (forefoot) WEIGHT: 275g (M); 239g (W) AUS & NZ saucony.com.au
HEIGHT: 33.8mm (heel); 21.9mm (forefoot) WEIGHT: 290g (M); 244g (W) AUS puma.com.au; NZ N/A
BOTTOM LINE A durable shoe that will work for most intermediate runners. HEEL CUSHIONING FIRM
SOFT
FOREFOOT CUSHIONING FIRM
SOFT
FLEXIBILITY STIFF
FLEXIBLE
HEIGHT: 36.1mm (heel); 22.3mm (forefoot) WEIGHT: 321g (M); 247g (W) AUS newbalance.com.au; NZ newbalance.co.nz
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