Runner's World May 13 edition

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weight-loss special

Australian & New zealand edition

LOSE

10

KILOS (The Right Way)

✴Eat Better ✴Train Smarter More ✴Burn Kilos

10 TASTY MEALS AND SNACKS – MINUS THE WHEAT! MUST READ

The Simple New Breathing Technique That Can Make You A Better Runner, p80

may 2013

BEGINNERS

Rest or Run? How To Decide

Pain Pills & Ice Baths Helpful Or Not?

THE PERFECT TIME OF DAY FOR EVERY WORKOUT, p25 LESS STRESS ON EVERY RUN

(Even the Tough Ones)

11 SHORTCUTS TO A QUICKER RECOVERY, p72 $8.50 01 $9.70

incl. GST ISSN 1440-5229 incl. GST NZ

PP 349181 / 00853 ISSN 1440-5229

01

9 771440 522018

runnersworldmag.com.au

60 THE 9-5 WORKOUT

50

RACE AWAY THE WEIGHT

Training for a race can help you slim down – but only if you’re smart about your training and eating.

By Dimity McDowell

RACE READY: Sign up to lose!

Stuck at the office? Don’t panic.

Get faster and stronger by squeezing a conditioning workout into your daily grind.

By Sarah Ivory

66 DOWN AND DIRTY

Obstacle courses might be painful, but they’re also addictive. Meet the mud run, wilderness running’s new gateway drug.

By Gordy Megroz

72 DRIP-FEED RECOVERY

Fast formulas to repair and restore your body post-run.

By Wesley Doyle

80 RUNNING ON AIR

The revolutionary breathing method that can help you run better and sidestep injury.

By Budd Coates with Claire Kowalchik

inside

66

6 8 10

REGULARS

RAVE RUN EDITOR’S LETTER RUNNING INBOX

13 HUMAN RACE A Kenyan researcher launches a race to save local lions.

PLUS: The Intersection (14)

Ask Miles (16)

Back Story: Hannah Flannery (16)

What It Takes To… (18)

WARM UPS

20 ON THE RUN Fire up your running life with these tricks and tips.

90

28

25 TRAINING How to schedule key runs to get the most out of each effort.

34 MIND & BODY Tips for a stress free run – even the tough ones.

36 THE BODY SHOP Injury proof your knees in five easy moves.

39 FUEL Easy wheat-free meals.

PLUS: A quick, easy-to-make post-run meal: Fettuccine with peas, chilli and mint (44).

COLUMNS

46 LIFE & TIMES How to survive a (literal) break from the sport you love, and come back happier.

By Ellen Hunter Gans

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48 ROAD SCHOLAR A runner finds himself doing some unexpected speedwork – on a highway.

By Paul Tonkinson

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44

87 GEAR 11 running socks that stand out from the rest.

90 RACES & PLACES One runner discovers the allure of running in a hilly paradise.

By Martin Lambert

on our cover

>

WEIGHT-LOSS SPECIAL

AUSTRALIAN & NEW ZEALAND EDITION

P.50

LOSE

10

KILOS (The Right Way)

✴EAT BETTER ✴TRAIN SMARTER ✴BURN MORE KILOS

P.39

10 TASTY MEALS AND SNACKS – MINUS THE WHEAT! MUST READ

P.80

The Simple New Breathing Technique That Can Make You A Better Runner, p80

MAY 2013

BEGINNERS

Rest or Run? How To Decide

Pain Pills & Ice Baths

Helpful Or Not?

THE PERFECT TIME OF DAY FOR EVERY WORKOUT, p25 LESS STRESS ON EVERY RUN

(Even the Tough Ones)

11 SHORTCUTS TO A QUICKER RECOVERY, p72 $8.50 01 $9.70

incl. GST ISSN 1440-5229 incl. GST NZ

P.28 P.30 P.25 P.34 P.72

PP 349181 / 00853 ISSN 1440-5229

01

9 771440 522018

runnersworldmag.com.au 9 771440 522018

Cover.indd 1

28/03/13 9:58 AM

may 2013 Volume 15 Number 11 Runner: Laura Mesa, 29 Photographed exclusively for Runner’s World

by Guido Vitti

98 I’M A RUNNER Mark Beretta, 46, Sunrise sports presenter, Sydney

By Sabrina Rogers-Anderson

rave run Photography by Alan Nelson runners Participants in the Motatapu Icebreaker Off-Road Marathon

The Location Motatapu Valley, South Island, New Zealand

➔ THE EXPERIENCE The tussock-covered Motatapu Valley lies in the Otago region of the South Island between Wanaka and Queenstown. In a landscape surrounded by towering peaks – those in Mount Aspiring National Park and the Crown Range – Motatapu Valley’s hidden mountain pass was undiscovered by Europeans until 1862, when goldminers forged a path. The valley holds three sheep stations: Glencoe, Soho and Motatapu, which opens to the public once a year for the Motatapu Icebreaker OffRoad Marathon. “The sense of achievement you get from running the marathon distance seems heightened when you do it through this majestic high alpine valley, which was carved out by ancient glaciers,” says race director Tracey Neil. “It’s a feeling of elation reaching the finish at the journey’s end.”

– motatapu.com

training RISE AND SHINE: A fasted run will coax your body into burning fat.

and just a small pre-run meal is a good way to coax your body into burning fat or fuel. Morning is also the time when both core body and ambient temperature tend to be the lowest, so you’re less likely to overheat if you have to be out there awhile.

And because most races happen in the a.m., it’s the logical time for a dress rehearsal.

RUN HARD IN THE P.M.

Time It Right

How to schedule quality workouts precisely to achieve your best results By Lisa Marshall

courtsey of saucony

S

easoned runners know that long runs, tempo runs and speedwork are all critical to improving performance.

What’s more challenging, perhaps, is scheduling these sessions so you get the most out of each effort. “It’s important to time your workouts correctly, and a lot of runners do it wrong,” says Jason Fitzgerald, a 2:39 marathoner and founder of strengthrunning.com. Getting the right amount of rest between quality workouts and before races helps the body recover and adapt, while knowing the

best time of day to do certain runs can yield a more productive session. Clearly, whenever you can get out and run is when you should run – but if you’ve got options, here’s how to time everything just right.

GO LONG IN THE A.M. “One of the primary reasons to do a long run is to improve fat-burning metabolism,” says Scott Fliegelman, running coach and founder of fastforwardsports.net. So going for a long run after 10 to 12 hours of fasting

A lot of data suggests that running performance, specifically over shorter durations, is superior in the late afternoon or early evening. Indeed, in his own research, Shawn Youngstedt, Ph.D., an associate professor in exercise science, found that swimmers performing all-out, 200-metre trails turned in considerably slower times in morning sessions compared with afternoon and evening sessions. Researchers have found that muscle power, reaction time, and aerobic capacity are all at their peak later in the day. Core body temperature also rises in the late afternoon, loosening up muscle fibres, which might leave runners less vulnerable to injury. Plus, Fliegelman says, the day’s meals have replenished the carbohydrate stores necessary to fuel quick bursts at the track or the “comfortably hard” effort of a tempo run. If you can’t swing late-day speed sessions, do them when you can:

Instead of resting after hard runs, rest up before them. For example, take off the day before your long run, and run short and easy the day after.

RUN better

warm ups

BIGGER GAINS: Run speed sessions in the late afternoon or early evening.

“They’re going to have the same benefit for fitness and race preparation even if you might not be able to go as fast,” says Youngstedt.

STAGGER QUALITY SESSIONS Different workouts tax different energy systems. Which means you don’t have to be completely recovered from say, speedwork, before doing a tempo run.

Generally, most runners can schedule dissimilar quality sessions two to three days apart. The key is to allow enough recovery time between similar workouts.

According to Olympic marathoner Pete Pfitzinger, co-author of Advanced Marathoning, seasoned runners generally need a minimum of five days between speed sessions, four days between tempo runs, and four days between long runs; less-experienced runners may need five to seven days between each. “People sometimes cram too many quality workouts without enough rest in between,” says Fitzgerald. “Their bodies are in a constant state of borderline overtraining, so they don’t adapt and they don’t improve.” If for some reason you must do two hard workouts in a row, take two consecutive recovery days – crosstrain, rest and/or run easy, says Pfitzinger.

(See chart below.)

“It’s a gradual progression, during weeks and months, where things get more difficult and more race-specific,” says Fitzgerald. Build in a recovery week every three to four weeks, and avoid burnout by scheduling no more than four to six weeks of track sessions. Prior to event day, do your final long run seven to 21 days out (depending on race length) and your last race-specific speed workout four to 10 days out. The more experience you have and the loftier your time goal, the closer to race day you can do final key runs, says Fliegelman.

BEGINNER/ INTERMEDIATE

THU FRI

SAT SUN

Tempo Rest Speed Easy Rest

WEEK

Rest Tempo Rest Easy Speed Rest

Long run

Cross- Tempo train

2

WEEK

ADVANCED

WED

WEEK

1

1

WEEK

2

SCOTT WINTON, 38, of Auckland, was the first New Zealander to cross the line at the 2012 Adidas Auckland Marathon (2:29:19) 1 WORK IT “Once a week I do bounding and high-knee running up hills. The strength I gain from these sessions helps me run more efficiently.

2 REST IT

Plot key runs and plenty of rest over a two-week period TUE

Advice from the world's best runners

TAKE THE LONG VIEW FOR RACES

Good Planning MON

Follow the Leader

Medium- Speed long easy

Tempo Medium- Speed long easy

Long Easy run

Rest

Long run

Easy

Cross- Easy train

Long run

Rest

“On my rest day I run 30 minutes very easy. Afterwards I do light static and dynamic stretching, followed by a 10-minute dip in the ocean. Rest allows your body the time it needs to repair.”

3 ENJOY IT “[NZ coach] Arthur Lydiard instilled in me a love for the simple act of running and racing. Running is a pure activity where you can enjoy your natural environment. It should to be enjoyed not endured.”

– CHELSEA BRUNCKHORST

➔ TARGETING A HALF OR FULL MARATHON? DO LONG RUNS AT THE SAME TIME OF DAY THAT THE RACE STARTS TO PRACTISE FUELLING. runnersworldmag.com.au

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Race Away WANT TO SHED 2, 5, 10 KILOS, OR MORE? SIGN UP TO LOSE. YOU CAN TRAIN FOR ANY RACE DISTANCE – FROM 5 TO 42.2 KILOMETRES – TO DROP UNWANTED WEIGHT, AS LONG AS YOU’RE SMART ABOUT YOUR RUNNING AND EATING BY DIMITY MCDOWELL

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may 2013

the Weight Part 1

5K or 10K PAGE 52 Part 2

Half-Marathon or Marathon PAGE 56

A

LMOST EVERY RUNNER has wanted to lose weight at one point or another. And the promise of getting lean lures many to sign up and train for a race. For good reason: committing to a goal can give you the motivation you need to exercise regularly and burn more kilojoules. But many people assume training for a race – especially a marathon – is their ticket to a slimmer self (after all, more kilometres means more kilojoules burned). That’s not always true, since some runners – hungry from their increase in activity – mistakenly eat more than they need. The key to losing weight is to pick the right distance – 5K, 10K, half-marathon, or marathon – for your situation and pair your training with the right nutrition plan. We’ll show you how to do both so when you cross the finish you’ll be the lighter, fitter, and faster runner you always knew you could be.

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THE PAYOFF: You don’t finish; you survive.

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may 2013

Down and

Dirty FLAMING LOGS! ICY POOLS! BARBED WIRE! ALSO, TRAILS. LOTS AND LOTS OF TRAILS. OBSTACLE COURSE RACES MIGHT BE PAINFUL, BUT THEY’RE ALSO ADDICTIVE. MEET THE MUD RUN, WILDERNESS RUNNING’S NEW GATEWAY DRUG

BY GORDY MEGROZ

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