Runner's World - Inside June 2013

>

The motivation issue!

Australian & New zealand edition

BEST TIPS EVER

Training, Nutrition, Injury-Prevention, Health & Fitness Advice From the Experts

Beyond the Mantra

Transform Your Running (With Your Mind)

Is This The Shoe That Will Improve Your Form? p74 special report

LOSS OF INNOCENCE

What the Boston Marathon Tragedy Means For Us ISSN 1440-5229

02

ISSN 1440-5229

02 9 771440 522018

runnersworldmag.com.au

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

june 2013

BEGINNERS

Small Changes, Big Rewards

13 POWER

SNACKS

y, Nutritious + Eascov ery Meals Re

THE 15-minute workout to strengthen your core p38

>

52

BEYOND THE MANTRA

To really run your best, you’ve got to shout down your inner critic.

59 BOSTON STRONG

The bombings at the Boston Marathon shocked the running community. Instead of celebrating their races, five runners reflect on the unthinkable.

65 RUNNING 101

Too tired to run? Struggling to get through your long run? Read on for the best advice to some of your most common running issues.

71 PUKING PRIMER

Nausea is a common problem for runners. Here’s how to solve it.

74 THE SHOE BELIEVER Long before the barefoot-running craze, Danny Abshire was promoting a better way to run – and building better footwear.

21

32

6 8 10

inside REGULARS

RAVE RUN EDITOR’S LETTER RUNNING INBOX

13 HUMAN RACE He lost his friend to brain cancer in 2011. Today, this young runner runs to remember.

PLUS: The Intersection (14)

Back Story: Luke Tyrell (16)

Ask Miles (16)

What It Take To… (18) 98 I’M A RUNNER

Ziggy Marley, musician

Interview by Chris M. Junior

PERSONAL BEST

21 ON THE RUN Develop healthy habits to reap full-body benefits.

27 TRAINING Want to be injury-free and fast? Run on softer surfaces.

PLUS: How to build power,

strength and speed for a big finish (32).

36

65

189

71 87

74 38

on our cover

>

THE MOTIVATION ISSUE!

AUSTRALIAN & NEW ZEALAND EDITION

P.65 P.52 P.74 P.59

BEST TIPS EVER

Training, Nutrition, Injury-Prevention, Health & Fitness Advice From the Experts

BEYOND THE MANTRA

Transform Your Running (With Your Mind)

Is This The Shoe That Will Improve Your Form? p74

JUNE 2013

BEGINNERS

Small Changes, Big Rewards

13

POWER SNACKS

+ Easy, Nutritious Meals Recovery

THE 15-MINUTE WORKOUT TO STRENGTHEN YOUR CORE p38

P.30 P.44 P.36

SPECIAL REPORT

LOSS OF INNOCENCE

What the Boston Marathon Tragedy Means For Us ISSN 1440-5229

02

ISSN 1440-5229

02 9 771440 522018

runnersworldmag.com.au

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

9 771440 522018 Cover.inddr 1

30/04/13 3:39 PM

JUNE 2013 Volume 15 Number 12 Runner: Shalane Flanagan, 31, marathoner Photographed exclusively for Runner’s World

by Guido Vitti

MIND & BODY Why squats really matter.

38 THE BODY SHOP Four core moves you can do today!

41 NUTRITION Go stir-fry crazy!

PLUS: Between-meal bites to power your run, trim your waistline and speed recovery (44).

PLUS: Tasty pre-run muffins (46).

COLUMNS

48 ROAD SCHOLAR An awkward moment with an old friend on the run.

By Paul Tonkinson 50 LIFE & TIMES What happens when a runner-parent’s child enters their first race.

By Meghann Birks 87

GEAR The best new running prams.

90 RACES & PLACES A seasoned runner returns to Townsville to race marathon number 99.

By Bruce “Digger” Hargreaves

rave run Photography by Stephen Upton runner Damian Smith The Location Mt Bogong summit, Alpine National Park, Victoria

➔ THE EXPERIENCE At 1986m Mt Bogong is Victoria’s highest mountain. The massif, part of the Australian Alps, is located in Alpine National Park, which stretches from central Gippsland to the New South Wales border. The area, known as Victoria’s “High Country”, boasts Australia’s most stunning alpine landscapes: grassy high plains, summer wildflowers, historic mountain huts and rugged ridgelines. The La Sportiva Alpine Challenge takes in the region’s best, hardest and most exposed terrain.

A true test of mountain-running prowess, the arduous 100-mile [160km] course starts and finishes in Bogong Village and takes in numerous surrounding peaks via six major climbs. “When it’s clear you can see for kilometres,” says 100-mile winner Gill Fowler. “It reminds me of how small I am in this big environment.”

– mountainrunning.com.au

>

training

Soft Landings

Trails, grass, sand and water reduce your injury risk and boost your performance By CINDY KUZMA

SAND The unstable surface of the beach helps strengthen muscles in your feet, legs, hips, and core, says Novak. Sand running also ramps up the aerobic challenge, burning more kilojoules – about 1.6 times as many – than road running, reports The Journal of Experimental Biology.

Warning: If you’re coming off an injury or have limited flexibility in your ankles, avoid sand since it puts extra strain on your lower legs and calves, says Novak.

WHAT TO DO THERE ➜ Easy runs.

Begin sand running by finishing up your regular road workout with five easy minutes seaside; keep your shoes on and stay on the harder sand closest to the water for more traction, says Novak.

Progress to running seven minutes easy, alternating two minutes on the hard sand and 30 seconds on the softer sand further from shore. Reverse direction and repeat.

TRAILS Hitting the trail keeps your mind on your movements: “The rocks, trees, roots and turns require focus and attention to remain safe and moving,”

M

OST RUNNERS log their kilometres on suburban streets. But roads shouldn’t be your only training ground. “Running on different surfaces changes up the scenery, workout, and effort, giving road runners an often-needed break,” says running and multisport coach Jennifer Novak.

A change of venue can also keep you healthier and boost your fitness. Running once or twice a week on grass, sand, or trails, or even in the pool, reduces pounding on your legs, which minimises injury risk. And pushing off on softer surfaces engages and strengthens more muscles, which can translate into faster times on the road, says Novak. Here’s how to adapt your workout to whatever lies beneath.

26

june 2013

GRASS Compared with asphalt or concrete, running on grass produces up to 17 per cent less pressure on your feet, reports a recent study in the Journal of Sports Sciences. This makes it ideal for runners on the mend who want a forgiving surface to help them transition back to the roads. That giving nature is also ideal for runners looking to minimise injury risk while increasing mileage or intensity.

WHAT TO DO THERE ➜ Speedwork.

On a well-groomed surface like a footy oval, after warming up, run three minutes, two minutes, then one minute hard with a one-minute rest in between. The intensity should be such that you can speak just a word or two at a time. Start with two to three sets and progress to five.

SURFACE MATTERS: Changing up the terrain gives your muscles and your mind a break.

training

THE GRASS IS GREENER: Doing speedwork on a field reduces impact forces on your legs.

can choose the clearest path, he says.

Each week, pick up the pace until you’re running the uphills comfortably hard – an 8 on a scale of 1 to 10.

Follow the Leader

Advice from the world's best runners

WATER

says Novak. “This turns a runner’s attention inward and allows her to feel her body work to maintain control and balance.” Constantly shifting gears and adjusting to terrain also puts your leg muscles through a more varied range of movements in a single workout.

WHAT TO DO THERE ➜ Hills. Find a trail with inclines of a low to moderate grade. Run at a conversational pace for half to two-thirds the distance of your average easy run. “On each ascent, lean forward, keep your arms pumping in unison with your leg movements, use short strides so you land on the centre of your foot, and most important, breathe,” says Robert Rhodes, running coach, personal trainer, and founder of baytrailrunners.com. On the descent, lean slightly forward, keep your stride short, and look four to five metres ahead so you

Striding through water isn’t just a rehab activity for injured runners – it’s particularly useful for healthy athletes looking to build muscle strength. “Water is about 800 times thicker than air, and it provides continuous three-dimensional resistance,” says Michael J. Ryan, Ph.D., assistant professor of exercise science at Fairmont State University, US. In other words, your muscles have to push at every point through your stride – unlike on land, where they would get a breather when they’re airborne.

WHAT TO DO THERE ➜ Alternating intervals. Warm up in chest- to shoulderdeep water with 10 minutes of easy aquajogging. Then do the following sequence: two to three minutes hard (you should be able to speak only in brief phrases), 30 seconds all-out, then three minutes jogging. Repeat three times and add one set every two weeks, says Ryan. Moving the repeats to shallower water (waistdeep or lower) will increase the impact and work the muscles in your lower legs even harder, says Ryan.

Strong for Any Surface courtesy Lyndon Marceau / marceauphotography

Do these exercises to stay injury-free on all types of terrain Soft surfaces demand balance, strength, and stability in your core and lower body, says Tom Holland, exercise physiologist and author of The Marathon Method. Do the following moves two to three times a week.

One-legged touch Stand on left leg.

Bend, lift right leg into the air, touch ground. Do two to three sets of 10 to 15 reps per leg.

Walking lunge Maintain an upright torso while lunging with one leg, then the other, progressing down the hall. Do eight to 12 reps.

One-legged jump Plank Hop up onto a Hold for 30 curb or step, or seconds; progress even just up into to raising one leg the air. Do two to or arm (or opposite three sets of 10 to leg and arm) 15 reps per leg. switching halfway.

CADEN SHIELDS, 24, of Dunedin, Otago, won the 2013 New Zealand 10,000m Championship (31.32) 1 GET READY “At least once a week I do a sub-anaerobic threshold run at estimated marathon pace for 40-60 minutes. This teaches the body to run at a faster pace without going into anaerobic metabolism (a.k.a ‘hitting the wall’).”

2 GET STRONG “I do a high-weight, low-rep (3-5) resistance training workout on the squat machine. This trains the fast twitch muscle fibres, which helps you develop power and speed.”

3 GET SMART “I analyse performances to learn from my mistakes and to try and replicate things that worked.

Learning from mistakes and successes, ultimately helps you improve and maintain consistency in performances.”

– CHELSEA BRUNCKHORST

40% OF POLL RESPONDENTS OCCASIONALLY RUN OFF-ROAD IN PARKS, ON TRAILS, AND ON MULTIPURPOSE PATHS.

runnersworldmag.com.au

27

FLYING COLOURS: Danny Abshire with an array of Newton models.

74

june 2013

shoe believer the

Long before the barefoot-running craze, DANNY ABSHIRE was promoting a better way to run – and building a better shoe to run in

By Michael Behar • Photographs by Gregg Segal runnersworldmag.com.au

75

KING OF THE MOUNTAIN Designed to handle both roads and trails, the BRITAX BOB REVOLUTION SE (A$599; NZ$699) is a great stroller for parents who like to get off the footpath. The front wheel can swivel or be locked in place, so you can use this model for hiking, running and casual strolling. Bonus: The seat reclines almost fully so your run isn’t interrupted when your little one gets sleepy.

AUS & NZ britaxbob.com.au Tester’s Take “Most strollers don’t handle the mix of dirty trails and sealed bike paths. I love the Bob Revolution because it pushes easily on both.”

– Jen Bigham

The front wheel swivels but should be locked when on a run.

Rule of thumb: Most experts suggest waiting until your baby is six months old before you run with him or her in a stroller.

MULTISPORT So you’re not just a runner? The CHARIOT CX 2 (A$1330; NZ$1540) comes with a jogging conversion kit and can be equipped with optional attachments for cycling, hiking, and even, Chariot says, cross-country skiing. Testers liked the stroller’s pod design, which protects your baby from nasty weather while remaining roomy (can be set up for one or two children).

AUS & NZ chariotcarriers.com.au Tester’s Take “As a triathlete, I love the versatility of the Chariot. The running and bike attachments are essential in my training.” – Nikki Butterfield

The Pram Joggers’ Handbook 88

JUNE 2013

CHECK THESE POINTS BEFORE SETTING OUT

A plastic shield can be rolled up when the weather is nice.

your child old 3Isenough?

Your baby needs to be able to hold their head up before you can put them in a jogging pram. Their spine and muscles don’t develop sufficiently until around six months.

you locked the 3Have front wheel?

If your buggy doesn’t have a fixed wheel, lock it before heading out. This stops sudden turns – and crashes.

GEAR

TALL AND SMALL One of the only strollers to be greenlighted for newborns, the MOUNTAIN BUGGY URBAN JUNGLE (A$679; NZ$769) is also suitable for parents of all sizes, thanks to a handlebar that easily adjusts up and down. Testers liked the pram’s cleverly engineered weight distribution, which allows for easier “curb-hopping” around the city. Bonus: The gear tray is big enough to store all of your (and your baby’s) extra gear.

AUS & NZ mountainbuggy.com Tester’s Take “The adjustable handlebar is brilliant; my husband likes to run with it low while I prefer it up higher.”– AnneMarie Copley

SPEEDSTER Want to go fast? The PHIL + TED’S SUB4 (A$1079; NZ$999) is an ideal choice for tempo and fartlek runs. Testers comfortably turned in sub-3:45 kilometres thanks to the aerodynamic, lightweight design. The front wheel is locked in place, and disc brakes help you maintain control

EASY DOES IT

A 5kg gear tray capacity gives plenty of room.

BABY JOGGER has been making these for 25 years and it shows. The SUMMIT XC (A$699; NZ$799) has a patented technology that allows parents to fold the stroller with one hand – a dream for weary limbs postrun. All-wheel, independent suspension means a smooth ride for your baby.

Bonus: Hand-operated rear drum brakes for increased control.

AUS babyjoggerstrollers.com.au; NZ babyjogger.co.nz Tester’s Take “This stroller is excellent to run or walk with. And the huge canopy is fantastic for shading.” – Meghann Birks

at high speeds. This stroller doesn’t fold compactly, which may be an issue for apartment dwellers. Also, it’s designed strictly for running, so you’ll want another stroller for everyday use.

AUS & NZ shop.philandteds.com Tester’s Take “Looks stealthy fast and has very little rolling resistance. It’s very responsive to turning and easy to guide on trails or footpaths.”

– Ivan O’Gorman

Disc brakes on both rear wheels make for speedier stops.

A strap connected to the bottom of the stroller ensures it doesn’t topple.

your baby secure?

3IsAlways use the full

shoulders, run 3Relax tall. Running with a pram

just one hand 3Keeping on the pram means you

harness and check they’re secure. It’s not just falling out you have to worry about – you don’t want wandering fingers near the wheels.

feels unnatural and novices tend to hunch their shoulders and cling on to the handlebars.

Maintain your usual running form as much as possible.

can use your other arm to maintain your stride. Swap periodically but make sure you change over the wrist strap, too.

Don’t run hands-free.

RUNNERSWORLDMAG.COM.AU

89