Runner's World September 2014

>

SPRING-CLEAN YOUR DIET

LOSE WEIGHT, BOOST ENERGY p38

AUSTRALIA & NEW ZEALAND EDITION

SMALL

CHANGES,

BIG

REWARDS

➔ Get Stronger ➔ Build Endurance ➔ Stay Motivated!

Fresh & Healthy Power Meals In 5, 10 or 15 Minutes

5

KEY EXERCISES TO RECOVER FASTER

How CrossFit Can Make You A Better Runner, p68

SEPTEMBER 2014

BEGINNERS

How To Have More Fun!

Ultimate Speed Workouts

GET READY TO MAX OUT! Improve At Every Distance With Our 3-Step Plan, p62

21

GREATEST TRAIL RUNNING TIPS EVER, p78

+

GEAR ESSENTIALS

8 NEW WAYS TO STASH YOUR STUFF $8.95 08 $9.70

incl.1440-5229 GST AUS ISSN

Best Strategies To Deal With Crappy Weather

incl. GST NZ

PP 349181 / 00853 ISSN 1440-5229

08

9 771440 522018

runnersworldmag.com.au

RW september 54 SMALL CHANGES, BIG REWARDS You don’t have to overhaul your routine to become a better runner.

Here are 10 smart tweaks to make you fitter, faster and more motivated.

By Bob Cooper

inside

45

62 GET YOUR SPEED ON How to hit your top gear often to improve at every distance.

By Carl Leivers

48

68 FIT FOR PURPOSE CrossFit is a new training approach that calls for less running but lots of other stuff.

By Kerry McCarthy 78 READY TO HEAD OFF THE BEATEN PATH? We show you how with this list of 21 best-ever tips.

By Jenny Hadfield

3

TAKE OUR SURV EY,

WIN ONE OF FOU ASICS PACKSR! Check out page 82

AUSTRALIA & NEW ZEALAND’S NUMBER ONE RUNNING MAGAZINE

RW digital

REGULARS 6 8 10 13

RUNNERSWORLDMAG.COM.AU

> CONNECT WITH US

98 I’m A Runner Sakyong Mipham, leader

of the Shambhala Buddhist community.

By Michele Moses

runnersworldmag

Follow The Coach Tim Crosbie

runnersworldmag

runnersworldaus

Rave Run Editor’s Letter Running Inbox Human Race A personal trainer hits the trails to advocate healthy brain ageing in honour of her nan.

PLUS The Intersection (14) Ask Miles (16) BackStory: Andrew Drummond (16) What It Takes To… (18)

Follow The Sports Dietitian Amy Giannotti 50

rwmagazine

PERSONAL BEST

21 Fitness News Tips to get you fired up!

29 Training Develop endurance and speed by running not too easy, not too hard.

PLUS The benefits of altitude training. (34) 38 Fuel Spring-clean your diet to slim

down, gain energy and add nutrients to

every meal.

PLUS Hot tomatoes! (40) 45 Mind & Body The lessons all runners

can learn from ultra runners.

PLUS How to cope when Mother Nature

threatens your race. (48) 50 The Body Shop Five simple stretches

for a fast recovery.

COLUMNS runnersworldaus

52

Follow The Physio Kate Senini

DEPARTMENTS

87 Gear New ways to stash your stuff on

the run.

VIDEO

91

Watch shoe and gear reviews, workouts, nutrition tips and training advice.

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

Races & Places A first-time 100-miler (160km) runs through day and night in Victoria’s High Country.

By Dan Beard 40

32

>

SPRING-CLEAN YOUR DIET

ON OUR COVER

iPAD

Life & Times A formerly overweight and awkward runner achieves grace.

By Nevin Martell

LOSE WEIGHT, BOOST ENERGY p38

AUSTRALIA & NEW ZEALAND EDITION

SMALL

CHANGES,

BIG

REWARDS

➔ Get Stronger ➔ Build Endurance ➔ Stay Motivated!

Fresh & Healthy Power Meals In 5, 10 or 15 Minutes

5

KEY EXERCISES TO RECOVER FASTER

How CrossFit Can Make You A Better Runner, p68

SEPTEMBER 2014

BEGINNERS

How To Have More Fun!

Ultimate Speed Workouts

GET READY TO MAX OUT! Improve At Every Distance With Our 3-Step Plan, p62

21

GREATEST TRAIL RUNNING TIPS EVER, p78

+

GEAR ESSENTIALS

8 NEW WAYS TO STASH YOUR STUFF $8.95 08 $9.70

incl.1440-5229 GST AUS ISSN

Best Strategies To Deal With Crappy Weather

incl. GST NZ

PP 349181 / 00853 ISSN 1440-5229

08

9 771440 522018

runnersworldmag.com.au

SEPTEMBER 2014 Volume 17 Number 03 Photographed exclusively for RUNNER’S WORLD

9 771440 522018 01-SeptCover.indd 1

4/08/14 10:56 AM

RW Digital WE’RE ALWAYS RUNNING AT RUNNERSWORLDMAG.COM.AU

RAVE RUN PHOTOGRAPHY BY Steve Boyle RUNNER Greer Longer THE LOCATION Positano, Italy ➔ THE EXPERIENCE Skirting the sheer cliffs of the Amalfi Coast, the rustic, nearly 13-kilometre-long Path of the Gods connects the fishing towns of Bomerano and Positano beside the Mediterranean Sea. “The contrast of the blue water against the villages’ peach tones is simply spectacular,” says Longer. “I felt a real sense of history as I ran by centuries-old buildings.”

>

TRAINING

Up To Tempo Develop endurance and speed by running paces between easy and hard

BY KAREN ASP

LABOUR GAINS: Holding a tough pace builds mental strength.

by SALOMON

Y

OU KNOW WHAT it feels like to run comfortably – comfortable! – and you’re likely also familiar with the burn of going all-out. But what about the range of paces that lie in between these two extremes?

Workouts that target that middle ground – often referred to as “tempo runs” – should be part of your weekly routine, whether you’re running for fitness or looking to set a personal best. They build both slow- and fast-twitch muscle fibres, which leads to gains in speed and endurance, says U.K. Olympic sprinter Samantha Clayton. And inbetween runs develop capillary beds (which provide oxygen to working muscles) better than easy or hard runs do, says Ryan Warrenburg, a Level 1 certified coach with a 10K cross country PB of 30:29.

(To learn how to fit these runs into your schedule, see “In-Between Days,” page 30.)

Middle-ground runs also benefit your brain. These workouts help you understand how different paces feel, putting you more in tune with your abilities (and limits), Clayton says.

They also build mental endurance and toughness, an asset whenever you’re pushing yourself to go longer or faster than you’ve gone before. With all these perks, it’s wise to spend some time running between easy and all-out. Here are a few ways to do it.

LACTATE-THRESHOLD RUN WHAT IS IT? A workout at the pace at which your body produces and clears lactate (a metabolic by-product of exercise) at a close-to-equal rate.

Many runners erroneously blame lactate, a substance the body clears fairly quickly, for post-run soreness. In fact, your body can use lactate as fuel for muscle cells. You start to slow when it accumulates faster in the blood than your body is able to clear it. (Lactate itself does not cause fatigue, but it builds up in tandem with by-products that do.) When you run at lactate-threshold pace (what most people mean by “tempo-run pace”), you’re training your body to hold the fastest speed at which your blood lactate levels stay fairly steady for a longer period of time.

THE WORKOUT Ú Warm up with 15 to 20 minutes of easy running. Run 20 minutes at a pace you could sustain for an hour-long race. (You’re doing it right if you can barely talk, Warrenburg says.) Cool down with five to 10 minutes of easy running.

RACE-PACE RUN WHAT IS IT? A workout in which you practice the pace you’re hoping to hit during a marathon or half-marathon.

If you’re prepping for one of these races, these workouts are a crucial way to rehearse. “You’re teaching your body how to efficiently utilise fats and carbohydrates at your desired pace on

race day,” says coach Chris Heuisler.

Plus, race-pace training lets you practice fuelling at goal pace, which helps you learn what goes down smoothly.

THE WORKOUT Ú Every three weeks, sub out your normal, easy-paced long run for one with a race-pace segment. If you’re training for a half-marathon, warm up for three kilometres, run at race pace for 10 to 13 kilometres (depending on where you are in your training plan), then cool down for two kilometres. If you’re training for a marathon, work a race-pace block of 10 to 22 kilometres (after a three-kilometre warm-up) into your long run.

ACCELERATION RUN WHAT IS IT? A run that starts easy but gradually increases in speed.

These workouts teach you to be mindful of your pacing, which can help you avoid going out too fast (and burning up precious glycogen stores too early) in a race, Warrenburg says. Whether you’re planning to race or not, the occasional acceleration session can bust everyday-run boredom – stepping up the pace at regular increments keeps your body challenged and your mind engaged.

THE WORKOUT Ú Warm up 15 minutes. Then, start a 30-minute acceleration run: Speed up by six to nine seconds per kilometre every six minutes until you’re running at about threshold pace by the last six minutes. Cool down five to 10 minutes.

In-Between Days

courtesy Athletics Australia

How to add mid-range runs to your week GOAL: FITNESS --> Do a lactate-threshold workout or acceleration run once every week.

Run easy, rest, or do cardio cross-training (such as swimming or cycling) on the days before and after these workouts.

GOAL: 5K OR 10K --> Do a lactate-threshold or acceleration run once a week. You should also have a speedwork day and a long-run day (20% of your weekly mileage) each week. Space out these efforts with easy-run or rest days.

GOAL: 21.1 OR 42.2 --> Do three in-between runs (mixing up lactatethreshold, race-pace and acceleration runs) every two weeks. Run long (20% of your weekly mileage) each week; add speedwork every other week.

FOLLOW THE LEADER

Advice from the world's best runners

MARGARET GAYEN, 19, of Adelaide, South Australia, is selected to represent Australia in the 4x100m relay in the 2014 Commonwealth Games 1 GET STRONG “For convenience, I do all my strength training using my own body weight. A typical weekly session involves sit-ups (50), push-ups (20), pull-ups (10 x 2 sets), plank (front 70 secs, side 45 secs each), “floppy fish” (lying on my side and lifting both feet up sideways together repetitively for 20 secs), hamstring bridge (15 x each leg), handstands (as long as possible) and lunge jumps (20). I focus on core and legs to give me power and speed.”

2 GET RELAXED “Before a major race, I put pressure on myself without realising it, thinking about potential outcomes. I get tense and my running technique flies out of the window. When I get nervous I keep myself occupied with study, reading a novel, or getting out and doing something. This relaxes me – I perform best when I’m relaxed and enjoying myself.”

3 GET FUELLED “After training or racing, I’m always starving. If it’s not dinner time (when I can eat a balanced meal), I love toast with peanut butter for an immediate protein and carbohydrate boost, to replace used energy.”

RUNNERSWORLDMAG.COM.AU

29

BOX JUMPS: To build powerful calves.

68

SEPTEMBER 2014

CROSSFIT

FIT FOR PURPOSE

by BEN KNIGHT

“Run faster by running less” may sound like a questionable notion, but what if you could smash your marathon PB by chopping your weekly mileage? RW ’s injury-prone marathon veteran Kerry McCarthy tried to do just that, with startling results

S

EE IF THIS STORY sounds familiar: you sign up for a marathon telling yourself that this year is going to be the year you nail that PB. You find the training program, refresh the gear wardrobe, alert the world on social media and start pounding the kilometres.

The wheels are rolling smoothly down PB road – then, injury strikes. Or work, or illness, or life in general.

Suddenly, you have neither the time nor the fitness to achieve your goal and another 42.2 is filed under “average”.

If this is you, I feel your pain. Until late last year I’d run 35 marathons since taking up running in 2003, and been stuck

on my PB of 4:01 since number four, in 2006, with injury scuppering my progress on an infuriatingly regular basis. Cue the diminutive violins, right? But behind the whingeing lies a serious point. Marathon training is time-consuming and hard on your body. Not everyone’s life has the required free time, and not everyone’s body can cope with pounding out all those kilometres. So you either set your sights on another distance (or take up another sport), or you find another way.

That’s precisely what led me to investigate the growing popularity of CrossFit and what I discovered shows that there’s more than one way to prepare for a 42.2.

RUNNERSWORLDMAG.COM.AU

69

4

BUY ONE NEW RUNNING ITEM

BIG REWARD: Inspiration. You can’t spend your way to speed, but buying something that makes running more enjoyable may inspire you to train more consistently – which can lead to a PB. DO IT! Time to go shopping. Here are ideas from trail runner Chris Hammett: Trail-running shoes “They provide superior traction, and many have plates to protect your feet from rocks. Trail running is a great break from pounding the footpath.”

Water-resistant jacket “By keeping you warm and dry, it takes away an excuse for not running on rainy days.”

Running diary “Track your daily mileage, routes, pace, and other details to figure out what works best for you.”

58

SEPTEMBER 2014

5

ADD ONE STRENGTH-TRAINING EXERCISE

BIG REWARD: Injury prevention! Skipping strength training can hurt you – literally. “Strengthening lower-body and core muscles lets you handle the three to four times your body weight that’s absorbed with each step that you run,” says Jasmine Graham, a running and Team In Training coach. “A stronger runner is not only less injury-prone, but also a more efficient and potentially faster runner.”

DO IT! No need to rush out and join a gym – these simple moves can be done, prop-free, at home. Add one to your routine whenever you’ll remember to do it.

PLANKS HOW: Assume the push-up position, but with forearms instead of hands on the floor. Keep elbows under shoulders and stay aligned from head to heels. Keep abs and glutes tight while holding the position until you can’t maintain form. Try to do one plank a day.

WHY? Strengthened core, quad, and upperbody muscles lead to improved running form and reduced injury risk.

REVERSE LUNGES HOW: Keeping right knee over right ankle and shoulders over hips, take a big step back with the ball of your left foot, bending the back knee.

Push up to stand using your right leg. Do eight reps for each leg, five sets, at least twice a week.

WHY? Besides lower-body and core muscles, this exercise strengthens the hip flexors, which are responsible for the entire stride cycle.

SQUATS HOW: From standing, move as if you’re sitting down onto a chair. Keep feet shoulder-width apart, knees above toes, chest vertical. Do eight reps, five sets, at least twice a week.

WHY? Strengthening your lower body and stabilising your core will give you a stronger, more efficient stride and make you less prone to knee injuries – knees absorb more road shock when your “running” muscles are weak.

6 ADD ONE DAILY FRUIT OR VEGETABLE SERVING

BIG REWARD: Nutrients.

Sorry, pancake lovers: “Though more than half of a runner’s kilojoules should come from carbohydrates, fruits and vegetables are the best sources because they’re so nutrientdense,” says Jenny Maloney, dietitian and personal trainer.

She adds that produce literally fills you up more than other foods. With less room in your stomach, it’s easier to resist lownutrient and empty-kilojoule snack foods and beverages. And countless studies have shown that fruits and veggies protect you against upper-respiratory illnesses, heart disease, and many cancers.

DO IT! A “serving” is a piece of fruit, a cup of raw leafy vegetables, half a cup of other vegetables, or half a cup of 100 per cent juice. Add one daily serving anytime, but Maloney says breakfast works well because you’re home and you can check it off your list early. Or replace a junk-food snack with a piece of fruit, which turns a bad choice into a good one. Due to the slowdigesting fibre content of fruits and veggies, however, avoid them in the last hour or two before running or sleeping (although juices are more easily digestible).

RUNNERSWORLDMAG.COM.AU

59