T H E S T U F F W E T E S T E D A N D L OV E D !

OF THE
Best Shoes
S + CCool Tops
p & Shorts + AAmazingg Tech

HAVE FUN,
FUN
STAY
S STRONG!
S O ! TOO HOT
Your Festive
i
Season
S Survival
i Plan TO TROT!
P
P.24
You CAN
CN
Conquer
q r
P L U S

TTHE NEW RULES

U S
P
OF
O STRETCHING
P.44
C Thee Heat
et P 38
P.38

WORK
TIME TO
SPECIAL
C SECTION
C ON

ULTRA
TRAIL

YOUR
CA P E
TONI MCCANN
2022 Otter African Trail
TOWN
Run Winner
EXPERT

BUTT!
ROUTE GUIDE,
INTERVIEWS
AND MORE!

NOVEMBER/DECEMBER R
ISS
ISSUE 6/2022
Power Up Running's S
SOUTHERN AFRICAN
C EDITION
RSA R80.00 (VAT
(
ON
INCL))

Most Important w
www.runnersworld.co.za

Muscle
12319

9 771021
02 566004
56600
DEVIATE NITRO 2 AVAILABLE DECEMBER 2022
SHOP RUNNING
HIGHLIGHTS NOVEMBER/
DECEMBER
2022

REGULARS WARM-UPS COACH HUMAN RACE FEATURES GEAR

56
THOUSAND-
YARD STARE
Unique and beautiful,
but don’t underestimate
it – UTCT is set to become
one of the world’s top
ultra trail-running events.

HIGHLIGHTS P38 Too Hot To Trot P44 The Long Game P50 Work Your Butt! P73 The Best Of 2022
Summer’s great for How do you get The basis for running Post-lockdown SA was
braais and the beach. runners to fight? stability, strength and frothing to get out and
Less so for athletic Mention stretching. health is ignored far run. So we tested all
FA H WA A Z CO R N E L I U S

performance. Beat the Perhaps there’s a too often. It’s time we the gear you might
heat with RW. better way to do what did things right. need. Here are our top
it claims to do. choices.

6 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022


44
REGULARS
P10 Rave Run The Comrades in KZN.
P18 The Inside Lane with our
Editor, Mike Finch.
P34 The Sports Scientist Holidays
are for relaxing. Stay fit without
losing your chill.
P90 Backmarker “The past is anotanother
country... that I might revisit.”
WARM-UPS
P22 Rays Your Game Get some sun,
it’s good for you! In moderation.
P23 Soak Up The Benefits Training
for a summer race? Try this.
P24 Eat, Drink & Be Lean Welcome
to RW’s festive survival guide.
P26 Lunge Time Routine You need
mountain training, but have no
mountain? Make your own.
TRAINING
P32 Rhythm & Grit Is parkrun
becoming passé? Here’s how to
take on a 10-kay.
P36 Dirty Secrets Training isn’t only
about intervals and mantras.
HUMAN RACE
P20 Tribe Dads, take note: this is how
you get your kids into running.
50
ALL THE
FRESHEST
RACES!
Check out all the
latest races – visit
runnersworld.co.za/
event
UPDATED WEEKLY!
P28 My Running Life Mina Guli
cares about the water crisis. To
the tune of 600km a month.
FEATURES
18-20 NOVEMBER
P38 Too Hot To Trot Running in K-WAY SKYRUN
summer? It’s a schlep, and your
results suffer. But there are ways
to have your braai and maintain
your performance too. Stay cool.
P44 The Long Game Stretching as
Hydrate State you know it is out. There’s a
p16.
better way to strengthen and
protect your running muscles.
P50 It’s Time To Work Your Butt!
Only if you want to run faster, 12 NOVEMBER
stronger and healthier, of course. LA CAPRA GOAT RUN
P56 Ultra-Trail Cape Town All you
need to take on the Mother
City’s mother of a run.
TEST ZONE
The 10-Kay Way P73 Gear Of The Year 2022
p32. After the wilderness of lockdown,
running exploded this year. So we
tested all the gear we could get 25-27 NOVEMBER
– and these are our top choices. ULTRA-TRAIL CAPE TOWN
P86 What We Wear How a family
feud in the 1940s created two
running-shoe giants.
P88 Tester Notes Long-term testing
means we get to know a product
inside and out. Here’s what we
found.
Adi Dassler’s O.G.
p86.
ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 7
 South African Edition
A licence venture between Hearst Magazines International and
QuickBrownFox (Pty) Ltd

EDITORIAL

Editor-In-Chief
Creative Director
MIKE FINCH (mike@qbf-agency.co.za)
ALANA MUNNIK
What’s your dream
Chief Sub/Managing Editor DAVE BUCHANAN running-holiday
Contributing & Gear Editor
Scientific Editor
RYAN SCOTT
PROF. ROSS TUCKER destination?
Editor-at-Large BRUCE FORDYCE

Mike F, Editor
ADVERTISING SALES The Alps. Nothing quite gets the
heart and mind racing than
Chief Sales Guy PAUL GODDARD exploring these majestic mountains
paul@fivetwelve.co.za | +27 (0)82 650 9231 on foot. I once spent a week running
on the trails around Chamonix.
Advertising Executive TANYA FINCH
It just want to go back.
tanya@fivetwelve.co.za | +27 (0)82 961 9429

Alana M, Creative Director

ADMINISTRATION & ACCOUNTS For me, travel and running go
KIM WOOLRICH hand in hand, so the list is endless.
hello@qbf-agency.co.za
But a few years ago I saw a photoshoot
CONTACT US for trail-running in Iceland.
Web www.runnersworld.co.za What could be better than the Northern
Tel +27 83 267 7499 Post Runner’s World SA, 147 Main Road, Rondebosch, 7700 Lights, waterfalls and volcanoes?
Now if only I could score an entry to
the Fire and Ice Ultra...
This publication is a member of the Publisher Research Council. All our reader
research conforms to best practice. Our sample and survey results are audited
by global experts to ensure that they provide advertisers with an accurate
Ryan S, Gear Ed
representation of our readers. Paris. First light. Down the middle of the
Champs-Élysées and through the Arc de
Triomphe, which is closed to motorised
Q U I C K B R OW N FOX (P T Y ) LT D traffic one Sunday a month.
Director MICHAEL J FINCH
Dave B, Chief Sub
PUBLISHERS OF RUNNER’S WORLD AND BICYCLING
Anywhere I’ve never been.
AND INCORPORATING GLOW MEDIA AGENCY AND FOX PODCASTS But preferably: forest, crisp air,
light thru the leaves, bird song. Big
Printing CTP PRINTERS breakfast, and nothing to do after.
Distribution ON THE DOT
Paul G, Sales
HEARST MAGAZINES INTERNATIONAL
I do my dream holiday run every
Editorial Director BILL STRICKLAND
SVP/Managing Director Asia Pacific & Russia SIMON HORNE
December: 6km with my wife in the
Director of International Licensing & Business Development RICHARD BEAN Cederberg, at sunrise, with a
SVP/Editorial & Brand Director KIM ST. CLAIR BODDEN dip halfway.
Deputy Brands Director CHLOE O’BRIEN
Executive Director, Content Services SHELLEY MEEKS

ON THE COVER
Fire and Ice Ultra / le gendar yandyericksenfilms

ISSUE 6
PUBLISHED BY QUICKBROWNFOX (PTY) LTD UNDER LICENCE FROM HEARST MAGAZINES 2022
INTERNATIONAL NO PART OF THIS PUBLICATION MAY BE REPRODUCED, STORED IN A RETRIEVAL
RUNNER:
SYSTEM OR TRANSMITTED IN ANY FORM OR BY ANY MEANS, ELECTRONIC OR MECHANICAL,
TONI MCCANN
WITHOUT PRIOR PERMISSION OF THE PUBLISHER.
SHOES:
ADIDAS TERREX
APPAREL:
ADIDAS TERREX
PHOTOGRAPH:
IAN CORLESS
PHOTOGRAPHS BY TOBIAS GINSBERG / VOLUME

10 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 RAVE RUN

↙ THE FINAL VICTORY

For Russian Alexandra Morozova, the fight for victory at the Comrades Marathon was
as much in the courtroom as it was on the road. In the week preceding the race, the
Comrades organisers had been told by Athletics South Africa that Morozova should not
be allowed to start. This after a recommendation from World Athletics not to allow
Russian athletes to compete, in light of the conflict in the Ukraine. Morozova hired a
local law firm, who argued that the directive from World Athletics was not binding and
that Morozova should be allowed to compete. She won the case; and the plucky
32-year-old eventually took an emotional come-from-behind victory to win in 6:12.42.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 11

 ↓ THE VALLEY OF A THOUSAND CLIMBS
After a two-year Covid-induced hiatus, the
Comrades Marathon made a welcome return –
and delivered. As if we needed reminding, there
was plenty of drama on the day; and in the end,
a gutsy win in the men’s race for security guard
Tete Dijana, who had finished 50th in his only
previous Comrades marathon. Dijana averaged
3:40 min/km for the 89.9km race distance.

12 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 RAVE RUN

↓ JENNA’S CRAWL eventually helped and embraced by third-placed finisher and

Local favourite KwaZulu-Natal’s Jen Challenor finished sixth in her teammate Adele Broodryk, before her family came down and
debut Comrades in 2019 but made an impressive improvement to celebrated on the finish line with her.
fourth in 2022, despite having to crawl the final 20 metres to get over “To be honest, I would have rolled across the line if I’d had to. It
the line. wasn’t the finish I had in mind – I
“Everything was going very well for me up to 65km; but then, was hoping to cross the line with
strangely, I went from super-strong to broken, and the last 20km my hands up high! But I’m still very
were exceptionally hard,” Challenor said. proud of my fourth position.”
As the 41-year-old entered the tunnel under the finishing stadium, Challenor’s Comrades
she suddenly fell. “I really thought performance was even more
“I’m not sure, but I think there was some water on the smooth I was going to remarkable, given that she
concrete and I actually just slipped on that,” Challenor said. “But it make it; but the suffered from long Covid for most
really did my quads, and I couldn’t get up until a marshal helped me.
“I remember getting to the grass and just saying to myself, ‘Just go
legs just said, of 2021.
“I’ve clawed my way back from
slowly, and don’t fall.’” ‘Nope, we’re injuries and illness on many
But dramatically, just as the finish line was within touching going down.’” occasions; but with this Covid
distance, her legs gave in again. thing, it was all quite bizarre.
“I really thought I was going to make it; but the legs just said, There were times when I thought I
‘Nope, we’re going down.’” wouldn’t ever run again.
A few fellow runners attempted to help Challenor up, but it was “Back then, no one knew what
clear that there was only one way she was going to cross the finish to expect, because we didn’t know much about long Covid.”
line: crawl! It was only in January this year that Challenor began to feel her
“I think it was probably complete neural fatigue, because mentally strength coming back, and she finally started to believe that she
I was totally with it. It’s pretty scary when it happens; because my could recover.
mind was all there, but my body would simply not respond.” “I guess I just never gave up, even though I had many bad days. I
With no idea of how close the next women’s runner was, Challenor just had to believe.”
crawled across the line and collapsed on her back. She was – Mike Finch

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 13

 ↘ LOCAL DOMINANCE
In the men’s race, only one non-South African
– Malawi’s Solly Manduwa – finished among the
top 10, while only seven internationals appeared
in the top 20. Among the women, seven South
Africans dominated the top 10.

14 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 RAVE RUN

THE ULTIMATE HUMAN RACE

Of the 15 900 entries for the 2022 Comrades Marathon,
just under 14 000 made it to the start line, and 11 700
were classified as finishers. The Comrades celebrated its
95th running this year, bringing together runners from
every walk of life. For many, the camaraderie of the race
is what makes it a true celebration of South Africa’s
people, while still being regarded as one of the world’s
three ultra-distance classics along with Ultra-Trail du
Mont Blanc and the Western States 100-miler.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 15

Staff Meeting
HOW TO
HYDRATE
ON LONG
RUNS
As you log more weekend long
runs to prepare for a big race or
races, it’s more important than
ever to fill up with fluids. The
longer you run, the more crucial
your hydration becomes. Dietician
and nutritionist Angel Planells
says proper hydration helps you:
• Delay your physical fatigue and
maintain performance, mental
sharpness, agility, and reaction
time;
• Reduce the stress on your heart,
which allows your lungs and
16 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
muscles to perform at a high rate
for an extended period of time;
• Improve your body temperature
regulation; and
• Speed up recovery from your
training sessions and competition.
Remember to hydrate not only
after your run, but also throughout
to replace the fluids you lose,
Planells says – especially on a hot
day. He recommends sources like
water, sports drinks, 100 per cent
juice, soups, smoothies, fruits
and vegetables.
Still, it isn’t always easy to keep
hydrating as your kilometres
creep into the double digits,
especially when you don’t have
access to water stations to grab a
quick cup during a training run.
So you might find some of these
go-to hydration strategies from
RW staffers helpful.
IN WHICH WE CONVENE THE EDITORS TO
S O LV E YO U R M O S T P R E S S I N G Q U E S T I O N S ,
CONCERNS, AND EXISTENTIAL QUANDARIES
GET A HEAD START
ON HYDRATION
During the hot and humid summer months, I
definitely try to hydrate extra on the morning of
a long run and afterwards. My goal is to finish a
500ml water bottle about an hour before I set off,
so I have plenty of time to use the bathroom before
I leave. A key part of hydration is also to ensure
that electrolytes and minerals are replaced after
these long runs. Years of running longer distances
has given me the experience to understand that
optimal recovery prevents fatigue and ensures
ongoing performance. Nuun Sport is my go-to for
mineral replenishment before/during/after a long
hard session. The variety of flavours are palatable
and don’t have the ‘salty’ aftertaste that I’ve
experienced with other electrolyte replacements.
I also have peace of mind knowing that each
tablet provides a balance of ingredients for
mineral replenishment – like potassium, calcium,
magnesium and sodium – and of course hydration.
A L A N A M U N N I K // Creative Director
FIND A GOOD
HAND-HELD FLASK
J u s t i n G a l a n t | L a k o t a G a m b i l l ( h y d r a t e , N u u n ) ; C o u r t e s y S a l o m o n (f l a s k )
Signing up for Western States
100 this year was a venture into
the unknown on many accounts,
including the use of hand-held
flasks. I’d seen top elite runners
making use of hand-helds for the
race over the years, so I decided it was a good option
to explore as a hydration strategy. After testing a few
options, the Salomon Active Handheld Hydration
Flask was my hand-held of choice on race day. It
doesn’t sweat, so my hands always stayed dry, and
the fit is snug enough that I didn’t need to actually
grip the flask. Hell, most of the time I forgot I was
even holding anything.
S T UA R T MCCONNACHIE // UTCT Race Director

STRAP A PACK ON YOUR BACK
As an ultra-runner who primarily runs
on trails, I almost always carry my
hydration with me in a pack. To enjoy
as much forest scenery and as many
mountain tops as possible, I prefer to
run big loops or out-and-back routes.
So I load my pack with everything I
need for four, five, even eight hours of
running, and hit the trail.
I opt for soft flasks: two in the front
with a carb mix, and one empty in the
back to fill with fresh water when I
come across a stream. This ensures
I can have a big day out. Carrying a
tube of electrolytes and plain water
separately allows me to balance
calories and pure hydration optimally.
A L A N A M U N N I K // Creative Director
TAKE
M i k e F i n c h ( Te r r e x Tr a i l R u n n u n g Ve s t )
A FEW
BUCKS
On top of that, I find I get better weight
distribution. With a bladder, all that
weight is on your back – and that can
exaggerate poor running form in later
kays. Soft flasks mean I can balance
hydration weight between my front
pockets and the rear of the pack, to
maintain better posture and breathing.
I test lots of packs for RW, but my
go-to these days is the Terrex Trail
Running Vest. It’s a race-ready, vest-
style hydration pack that has extra
layer capacity for big training days,
bonus adventures, or big mountain
races. But it’s light and breathable.
(There’s a size chart, which also means
there’s a fit for everyone.)
It takes a lot of motivation and
mental strength for me to get a long
run done. For example, I can’t do an
out-and-back because I know I’m
more likely to want to turn around
early. If I plan a big loop that takes
me somewhere cool, I’ll have a
better chance of success. But much
HYDRATION STATION
AS THE WEATHER HEATS UP, SO WILL
YOUR RATE OF SWEATING; AND ALONG
WITH WATER LOSS, YOUR BODY WILL LOSE
VITAL MINERALS AND ELECTROLYTES THAT
NEED TO BE REPLACED – BOTH DURING
YOUR RUN, IF IT’S A LONG SESSION, AND
AFTERWARDS, FOR RECOVERY.
Maurten Drink Mix 320 / R80
While hydrating, why not add some
carbs and caffeine, to maintain
energy and lower perceived pain?
When the liquid hits your stomach,
Maurten’s very specific formula
containing 100mg of caffeine
converts to the Maurten hydrogel,
which enables the smooth
transporting of the drink through
your stomach to the intestine,
where the water, salt and
carbohydrates are absorbed.
The Athletes Foot
Metagenics Endura / R34
A lemonade-y sachet of hydration
powder that’s naturally flavoured and
contains a well-designed electrolyte
profile to help support hydration and
replenish electrolytes lost during
exercise. No artificial sweeteners or
colours here, and 100mg of potassium
per serving.
Wellness Warehouse
RYAN S COT T // Gear Editor
of it is logistics as well. Where to
get fuel? I don’t want to carry stuff
with me, so I’ll plan runs that pass
water stops – or even carry a few
bucks, in case I need to dash into a
petrol station for a Powerade.
M I K E F I N C H // Runner-in-Chief
ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 17
THE INSIDE LANE
Mike Finch
Editor-In-Chief
Instagram: @MikeFinchSA
The Beauty
of Form
IN CYCLING, IT’S REFERRED TO AS
‘SOUPLESSE’, a French word that
describes the fluidity and beauty of a
smooth pedalling action. I’m not sure
there is a word for it in running; but there
are certainly plenty of examples of it.
I’m a voyeur of sorts, when it comes
to the running action of others. I love
watching how other people run, from
the grudgingly awkward to the fluidity of
the elites. There is great beauty in both,
strangely.
I sometimes catch myself looking at
my reflection in a shop window as I pass,
eager to see my own form. (My style
is almost always closer to ‘grudgingly
awkward’, but it never prevents me from
I love watching how other
people run, from the
grudgingly awkward to the
fluidity of the elites…
running, or from trying to improve it.)
There are runners who seem to float,
defying gravity itself – like RW’s creative
director Alana, whose husband nicknamed
her The Gazelle because of her tippy-toe
style – while I’ve also run with those who
slap the pavement as if trying to push the
very earth away with each stride.
The running style I’ve attempted to
18 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
emulate most often is probably that of
the late Zithulele Sinqe. In 1996 and 1997,
Sinqe won the Two Oceans, and on both
occasions I was privileged to be watching
from the grandest seat in the house, on the
back of the press truck.
I clearly remember the sight of his
legs: powerful, strong quads and lean,
sinewy calves, like a racehorse; he had
the slight forward lean, and the textbook
relaxed upper body. I will never forget
the pure majesty of his form. A former SA
marathon and half-marathon champion,
Sinqe was a prince among running royalty,
both in ability and in style.
But there’s also beauty in the way of the
stragglers. Those who look awkward and
ungainly, but can
perhaps cover
great distances –
and sometimes,
at impressive
speeds. We’ve
all experienced
the grandmaster
athlete you left
in the dust at the
start of your 21km,
and who then
shuffles past you
in the second half.
Form is unique
– the mysterious
product of individual biomechanics,
fitness and basic physiology. Form doesn’t
always predict speed or ability, either –
and for that, I’m eternally grateful!
3 Questions with…
Toni McCann, 28, Cape Town
What motivates you to train
every day?
Quite simply… I love it! I truly
love what I do – wholeheartedly.
I feel privileged that I get to run
in the mountains as my job, and
I don’t ever take it for granted.
There are days when things
get tough, and you’re running
two sessions in a day; but then
I remember to be grateful that I
get to do what I love every day.
It’s a major privilege.
What’s the one thing that’s
made you a better trail runner?
Staying injury-free. 2022 has
been my best year ever; I
finished fifth in the 55km OCC
at Ultra-Trail du Mont Blanc,
and won the Otter. The key was
a pretty big strength-training
block that I had from November
to January. It was intense:
around 2 or 3 times a week,
lifting heavy, and very targeted.
It helped me build resilience
for when I started building the
mileage.
You spent 10 weeks in a
training camp in Chamonix,
France, with some of the
world’s top trail runners. What
was that like?
It was incredible. And I learnt
a lot. I just soaked it all in, and
I learnt a lot of new sessions;
but mostly, about the focus on
recovery. We had access to big
mountains and big vert, with lots
of exploring. But learning how to
recover by eating well and eating
enough, getting enough sleep
Ian Corless
and running easier… that was a
massive learning curve.
RIDE TO THE ENDS OF THE EARTH // ENDURO ™ 2
The ultraperformance multisport GPS watch with up to
150 hours1 of GPS battery life with solar charging.

1
Assumes continuous use for entire period in 50,000 lux conditions • © 2022 Garmin Ltd. or its subsidiaries.
TRIBE

HOW MY DAD (AND CHOCOLATE)

TAUGHT ME TO RUN
BY M I K I R I J K M A N S

where fountains adorned the

entrance, and where I often went to
splash around to escape the heat of
the Dubai summer.
Eventually I graduated from
cycling to running. My first foray into
events was a 15km, but again there was
no pressure to run it, from either my
Dad or any of the other runners
around me. It was my decision. It was
just a fun morning out with Dad and
the running club.
Enjoyment was always the main
focus; and these early, formative runs
dictated the way I’ve always thought
about running: have fun first!
Doing hill training in Dubai was a
challenge – mainly because there
aren’t any hills! So we did our hill
training by running up and down a
multi-story car park. My Dad even ran
a marathon once by going up and down
one of the Emirates Towers, over and
over: 52 floors, 1 334 steps, 265 metres.
He was a natural runner; lean and
wiry, with a natural style that was way
faster than it looked.
We did a lot of running together,
too. And it was always an adventure.
When I was 11, Dad and I competed

R
Running has been a part of my life ever can’t tell Mom!” we’d laugh in a runners-versus-paddlers race. We
since I can remember. I grew up with it Come to think of it... maybe ran without watches, focusing only on
in our family; I embraced it as a young chocolate was the reason I started beating the paddlers, out on the water.
person, and as I developed into to run! I remember the pure joy of the
teenager-hood and beyond, I became a My Dad never put any pressure competition, and all the fun we had.
runner myself. on me to attend any of those training That run remains one of my
I have my Dad to thank. runs, whether on my bike, or later as favourite memories.
My father has always been a runner. There was never a a runner myself. But living in Dubai At all my major running
time that I can remember when he wasn’t running. Our made for some memories – like the milestones, my Dad has been by my
whole family would wake up early to cheer him on at races. club runs that would often start and side. He ran with me in my first half
I would be part of it, as a helper, and I adored being a race finish in the parking lot of a hotel marathon (Dubai Creek Striders Half),
marshal – even if it was just as an assistant. Getting to hold a marathon (Cape Town Marathon) and
flag, wear a bib and cheer the runners on planted the seed ultra-marathon (Two Oceans), and he
for my own love of the sport. I kept going to was there to watch my first Comrades
I started young. When I was a baby, my Dad took me on
club runs with the Dubai Creek Striders – in a pram! When I these club runs – sadly, he couldn’t run it himself,
because of a hamstring injury.
got older, I would ride my bike next to the runners.
I remember a club run we did in Dubai which involved
mostly because But seeing him on the Comrades
route and at the finish was just as
having to take an abra (a traditional boat, widely used for
transport in the UAE) across a creek. I have vivid memories
at one of the special. I had a very difficult race, and
all I wanted at the finish was a hug! To
of having to get my bike manoeuvred on and off the abra, petrol stations get one from the person who had
which made the whole experience of the run like an obstacle
race for me. along the way, instilled my passion for running meant
the world to me.
I kept going to these club runs mostly because at one of I got to have a Those memories, and our many
SUPPLIED

the petrol stations along the way, I got to have a chocolate. runs both past and future, I will
Before breakfast! It was our little thing, Dad and me. “We chocolate. cherish forever.

20 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022


Not all sports
shakes are
created equal.
If optimising performance, health and longevity in your
sport are important to you, it’s time to start taking a closer
look at the supplements you use to fuel your workout.
Your pre-workout and recovery shakes provide your body with
the building blocks it needs to repair muscle damage and build
lean muscle. But do they strengthen tendons and ligaments?
Do they help to build up the cartilage that cushions and
protects your joints?
If your protein shake isn’t one of The Harvest Table’s
Power Protein shakes with added collagen, the answer
is probably no.
Clinical trials show that collagen can support athletic
performance by helping to:
→ Repair and heal muscles
→ Strengthen joints, bones and ligaments
→ Reduce activity- and exercise-related joint pain
→ Prevent cartilage degeneration
→ Speed up recovery time from injury.
The Harvest Table’s protein shakes are based on a powerful
combination of grass-fed whey concentrate, collagen and
L-glutamine, which not only builds muscle but looks after the
gut too.
PARTNER CONTENT
Many whey proteins on the market are full of fillers and
chemical additives that can damage the gut. A good-quality
grass-fed whey is much gentler on your system; and by adding
collagen into your routine, you can now not only build muscle,
but also look after your joints and ligaments to prevent injury.
Each serving provides a minimum of 20g protein, and 3.3g
BCAAs.
More and more professional athletes are switching to all-
natural, wholefood alternatives to traditional sports shakes.
They can now do so with peace of mind, knowing that every
single batch of The Harvest Table Power Sports Shakes and
Elite Collagen Granules is tested for banned substances by
Informed Sport, the global gold standard in sports nutrition
quality control.
Whether you’re an elite athlete or a weekend warrior, there’s
something for everyone in our new range.
Find out more about The Harvest Table’s range of
sports products by scanning this QR code; the full range is
available from www.theharvesttable.co.za
 23 24 26
TRAINING NUTRITION FITNESS

WO R D S : R I C K P E A R S O N . I L L U S T R AT I O N : ZO H A R L A Z A R

RAYS YOUR GAME

AS THE SUN STAYS OUT FOR LONGER E VERY DAY, here’s yet another reason to get
outside and run: in a US National Health and Nutrition Survey, which involved
almost 2 000 people aged 20-49, those with higher levels of vitamin D had a
greater VO2 max than those with low levels.
High levels of vitamin D can help "Our study shows that higher levels of vitamin D are associated with better

boost your cardiovascular fitness. exercise capacity," said Dr Amr Marawan of Virginia Commonwealth University.
"We also know from previous studies that vitamin D has positive effects on the
heart and bones." Top up your vitamin D levels with a sensible amount of sun
exposure, a supplement (not too much), or better still, lots of daytime running.

22 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 TRAINING WARM-UPS

WORK OUT
ON THE RUN
Hate the gym? It’s time to
incorporate some workout stops
on the run. Think about your route
and identify four stopping points,
ideally an equal distance apart.
Each of the exercises below
should be completed for 20 secs,
followed by a 10-sec break.
Repeat each set 4 times. Here’s
an example of how to work this
into a 12km run:

RUN 3 KAYS
STOP 01
PUSH-UPS;
SQUATS
RUN 3 KAYS
STOP 02
LUNGES;
SIT-UPS
RUN 3 KAYS
SOAK UP THE BENEFITS
Training for a hot race? Get in the bath (shoes an optional extra)
STOP 03
P H OTO G R A P H Y: LO U I S A PA R R Y; G E T T Y I M AG E S . S O U R C E S : * J O U R N AL O F S C I E N C E A N D M E D I C I N E I N S P O RT;

TRICEP DIPS;
M E D I C I N E & S C I E N C E I N S P O RT S & E X E R C I S E; T H E J O U R NA L O F ST R E N GT H A N D CO N D I T I O N I N G R E S E AR C H

IF YOU’RE TR AINING FOR A SUMMER R ACE in the
STEP-UPS spring, it can be hard to replicate the
demands of running in the heat. Luckily,
RUN 3 KAYS there’s an easier way to do so than jogging in
a garbage bag in the sauna: soak in a nice hot
STOP 04 post-run bath.
CALF RAISES; UK researchers* tested six days of hot
exercise versus six days of cool exercise plus a
SINGLE-LEG hot bath. The winner? The bath. A few
DEADLIFTS caveats: the water temperature must be at
least 40˚C, you should lie in it up to your neck,
and you need to remain in it for 40 minutes.
Lying in a hot bath for that amount of time
isn’t actually quite as wonderful as it sounds,
but console yourself with the knowledge that
the benefits happen quickly, and stick around.
A study* found that 10 consecutive days of this
kind of training lowered core temperature at
rest and during exercise, lowered skin
temperature, increased sweat rate and
increased time to exhaustion in a cycling test.
And four weeks later, all these benefits –
barring sweat rate, which had declined again
but was easily recoverable – were still present.

A new study* underlines

once more the potential
benefits of upping your
180
Cadence at
which runners
were told to run
15
Number of
minutes a
day they
were told to
10 5% 11%
Number
of days the
study lasted
Drop in heart
rate while
running at
Improvement
in running
cadence (steps per minute). do so same pace economy

ISSUE 6/ 2022 RRUNNERSWORLD.CO.ZA 23

 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SU NDAY

The festive season can put your

fitness to the test, as self-
EAT, DRINK & BE LEAN: Eat 30 grams of fibre
control recoils in terror at the today and every day.
sight of all that food and drink. Not only will it aid
digestion, it’s also
THE RW CHRISTMAS Here’s our guide to emerging linked to greater
from the Christmas period a longevity. (We’ll be
expecting a thank-you
SURVIVAL GUIDE happy and healthy runner. note in 10 years or so.)

24 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

Have Christmas party Get moving. Recent Spread some nut butter Protein helps to build Repeat the mantra, Christmas party tip
porridge tip #1. research links 15 mins on wholegrain bread. and repair muscle, but ‘I do not have to run to #2. For every glass of
for breakfast. Have the of moderate exercise A new study 1 says don’t go crazy. Aim for earn food.’ Extend alcohol, drink a glass of
Slow-digesting carbs odd non- – brisk walking or slow whole grains raise 20g per meal – that’s a some festive water. This will help you
may trigger your ‘ileal alcoholic running – to reduced metabolism. 100g tin of tuna, a 125g good- to keep on top of your
brake’, a digestive beer. Your food cravings in people buffalo mozzarella ball will to hydration.
reaction that reduces body will who are overweight. or one standard tin of yourself.
hunger pangs. thank you. baked beans.

Run before breakfast. A But make sure you’re A handful of mixed nuts Overindulged? Worried Scales are for fish. Drink less (or no) Try to get your
‘fasted’ run will fire up fuelling properly helps fill you up and about losing fitness? Put the other ‘diet’ fizzy drinks. full eight hours
your metabolism. throughout the day. maintain healthy Don’t beat yourself up. – mechanical A 2017 review in the of sleep. Studies
Running requires magnesium levels. A A Boston Marathon – kind away. Canadian Medical have linked lack of
energy, so don’t ‘run on diet high in magnesium study found that VO2 Association Journal sleep to everything
empty’ more than a may help reduce the max remained largely suggests there is a link from increased
couple of times a week. risk of type 2 diabetes. unchanged after eight between diet drinks kilojoule consumption
weeks of inactivity. and weight gain. to depression.

You’re halfway through Don’t start skipping Christmas party tip Try cinnamon in your If you do feel the need Slightly overly served Mix a tin of rinsed white
the month. Celebrate meals to cut kilojoules. #3. The coffee rather than to snack, reach for last night? Today beans into smoothies.
the victories, forget A 2015 study from Ohio dance floor milk and sugar. the actual fruit and is not the day for a "They pick up the flavour
the defeats. State University, US, is a great Tastes like nuts, rather than the speed session. of other ingredients,
linked meal skipping to place to Christmas and Cadbury’s Fruit & Nut When you’re and give a fibre and
weight gain. Steady, practise it may help to in the choice assorted hungover, a protein boost,"
portion-controlled your fast- lower your blood selection box. short, slow says nutritionist
eating wins the race. feet drills. sugar, too. jog will do. Amy Gorin.
Feeling tired? Irritable? Make your own gravy. Go wild. Eat heartily. Nipped Crack your own nuts. Try green tea instead Reward yourself with a
It could be the in-laws, The homemade kind Drink deeply. And enjoy out for a run? Refuel Those who shelled their of your usual coffee food you love. ‘Tis the
but it could also be a tends to be a lot the slumber of the with a turkey sandwich. pistachios ate 41 per today. There’s some season to be
sign you’re not eating healthier unencumbered soul. It’s Turkey is a great cent fewer nuts than evidence to suggest jolly, after
enough. Get someone than the Christmas, after all. protein source, those who didn’t crack it curbs appetite. all. But
to fetch you a mince shop- making it an ideal their own, according to Plus, the high levels of remember
pie while you work out bought post-run snack. a study published in the antioxidants may help to…
the cause. stuff. journal Appetite. prevent cell damage.

GET YOUR WINNING

CHRISTMAS GREENS TRIMMINGS GET FRUITY
…eat slowly. Research Forget nutrition. If you DINNER At least a third Make your FOR PUDDING
suggests eating quickly wake up in your own of your plate own Yorkshire Homemade
can mean bed tomorrow and have UPGRADES should be taken puddings, bread fruit pies and
eating more not been separated up by vegetables. Cabbage, sauce and stuffing to help crumbles are far healthier for
Simple tweaks to
than you from your wallet and sprouts, carrots, broccoli limit the fat and salt content you overall than sticky toffee
make your roast a and peas will add texture of your meal. You know pudding – and they’re
intended keys, we’ll look at this
to. as a modest success.
little healthier and nutrients. exactly what goes into them. delicious, too.
Happy 2023!

WO R D S : R I C K P E A R S O N . P H OTO G R A P H : T E D CAVA N AU G H . I L L U S T R AT I O N S : S A M I S L A N D 1. T U F T S U N I V E R S I T Y, U S
NUTRITION
WARM-UPS
WARM-UPS FITNESS

LUNGE TIME
TR AINING FOR A MOUNTAIN race but live nowhere
near a mountain? Fear not. This three-minute
workout, endorsed by some of the world’s top

ROUTINE
mountain runners, requires only a set of stairs.
Called Mountain Legs, it’s an effective and
user-friendly workout that involves just two
moves: a reverse lunge and some high-speed Find Your
The three-minute Mountain step-ups. Created by running coach David

Legs workout favoured by

Roche and favoured by former Hardrock 100
winner Jason Schlarb, it’s engineered to be
Own Form
top runners. as specific to uphill and downhill running as A recent analysis* of
possible. Want to give it a go? Here’s how… running form concluded
that no particular style
is better than another. It
focused on ground-time
versus airtime – in short,
A B are you a shuffler or a
bouncer? Interestingly,
researchers concluded
that where you are on
the continuum makes no
significant difference to
your running economy
(the amount of oxygen
you use at a given

WO R D S : R I C K P E A R S O N . P H OTO G R A P H Y: L U K E A L B E R T. I L L U S T R AT I O N S : H A R V E Y S Y M O N S ; L I Z Z Y T H O M AS . * S O U R C E S : I N T E R NAT I O NAL J O U R N AL

speed). This builds on the

O F S P O RT S P H YS I O LO GY A N D P E R FO R MA N C E ; S CA N D I N AV IA N J O U R NA L O F M E D I C I N E AN D S P O RT S S C I E N C E . F I N D YO U R FO R M I M AG E : F R E E P I K
conclusion of a classic
running study – a 1987
report from Williams and
Cavanagh – which found
that experienced runners
‘self-optimise’ their stride.
In other words, we all
happen upon the running
form that works best for
us. So if you’re not
continually injured, it
may be best to leave your
running form as it is. As
Emil Zátopek said, "I will
run with perfect style
when they start judging
races for their beauty,
like figure-skating. For
now, I just want to run as
fast as possible."

A/ SINGLE-LEG REVERSE LUNGE
Muscles worked: Glutes, quads and hamstrings.
Reps: Do 20 to 45, on each leg.
Why: Kinder to knees than forward lunges; involves
eccentric contractions, similar to downhill running.
How: 01/ Stand with a wall to your right and your
feet hip-width apart.
02/ Touching the wall with your right hand for
balance, step your left foot backwards and land
lightly on the ball of your left foot, keeping your
left heel off the ground.
03/ Return to the starting position without putting
your left foot on the floor. That’s one rep.
10
B/ SINGLE-LEG STEP-UP
Muscles worked: Glutes, quads and hamstrings.
Reps: Do 30 to 45, on each leg.
Why: Works the muscles in a concentric motion,
similar to uphill running.
How: 01/ Find a set of stairs with a banister.
02/ With right foot on the ground, place your left
foot two steps above, holding on to the banister. Repeated all-out
03/ Push through your left foot to lift your right
10-second sprints*
foot up to the same height.
04/ Step down with your right foot, touching
were found to be
the floor lightly with your forefoot. That’s one highly effective at
rep – aim for a tempo of one per second. increasing VO₂ max.

26 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

RUN YOUR
WAY TO
MARATHON
GLORY IN
16 WEEKSS WHAT YOU’LL GET:
Conquer your first marathon with ease with our newly-
d e v e l o p e d 1 6 - w e e k m a r a t h o n p l a n ,d e s i g n e d b y q u a l i f i e d

E xper t 16 - week workou t plan
biokineticist, per sonal trainer and endurance coach Richard 
G ym-free s tren g th workout s
Woolrich. The prog ramme consist s of t argeted streng th and
c ar dio wor kou t s tha t use a g radual build - up to g e t you fit

E asy -to -follow ins tr uc tions
– a n d g e t yo u s a f e l y a c r o s s t h a t 42.2k m f in ish lin e. Plu s,

Online suppor t and motiva tion
you’ ll ge t all the tips and tricks you need to finish s tron g,
and in the be st pos sible time. The plan is suitable for men and
women of all ages and body types,
START TODAY and you can start it at any time.

Don’t mis s out! Visit full-mara thon.r unner sworld.co.z a and sig n up now!
 HOLIDAY FITNESS p34 + DIRTY SECRETS p36

MY RUNNING LIFE NEWS, VIEWS, TRENDS and ORDINARY RUNNERS doing EXTRAORDINARY THINGS

RUNNING
WATER
There’s a global water crisis. Mina
Guli wants to draw attention to it – by
running over 600km a month.
WORDS: RYAN SCOTT
GOOD REASONS
"I run to raise
awareness about the
global water crisis,
to show the urgency
of the problem, and
to drive action to
solve it."
SU PP LI ED

28 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 MY RUNNING LIFE

M Marathons are tough. Multi-day races

are tougher. But for some people, like
water advocate Mina Guli, that’s just
the beginning.
In the lead-up to the United
Nations Water Summit next year, Guli
is grabbing the opportunity to give
voice to the water crisis sweeping
the world, and Africa in particular.
Her RUN BLUE campaign inspires
companies and connects people to
take meaningful action on water in
the lead-up to the first global United
Nations (UN) water conference in
almost 50 years, in New York on World
Water Day, 22 March 2023.
And how is she going to do it? By
completing 200 marathons in the
year-long journey to the conference,
mobilise 200 companies to commit to
concrete action on water, and mobilise
people across 200 countries and
territories around the world.
In doing so, she feels, they can put
water at the top of the agenda; and
demonstrate to all those meeting –
whether they're corporate executives, or in the halls of power of
government – that we can no longer afford to ignore this incredibly
urgent crisis facing everyone on the planet.
“The first time I started running [for change] was in 2016, when
I did my first expedition – across seven deserts on seven continents
in seven weeks. And that was a massive introduction to properly
running long distances over multiple days.
“Thereafter, in 2016/17, I ran 40 marathons in 40 days, and six
of the world's great rivers. And then in 2018, I set out to run 100
marathons in 100 days, for the Running Dry campaign. So I've run
across some pretty extreme environments; from Antarctica to the
Atacama Desert, and down rivers like the Nile and the Amazon.
“But this is the first time I've tried to do something that’s so big,
and over such an extended period of time. There’s a whole new set
of challenges.”
While most of the people in positions of power live in places where
water flows freely out of taps, and just about any product can be
bought from a shop, right now one in three Africans feels the impact
of water scarcity, and 400 million people in sub-Saharan Africa do
not have access to basic drinking water.
And the situation is getting worse. By 2025, close to 230 million
Africans are forecast to face water scarcity, and up to 460 million will
be living in water-stressed areas.
“The purpose of using running as a platform is to show that
small steps can make big change happen. When we set out to run a
marathon, for example – for many of us, it’s an insurmountable goal

JUST CAUSE
"The first time I
started running
was in 2016,
when I did my
first expedition
– across seven Q+A
deserts on seven
continents in Runner’s World:
seven weeks." Would you still
be running, if
you weren’t
championing this
cause full-time?
Mina Guli: Nope.

Runner’s World:
What's been your
favourite running
location?
Mina Guli: Along
the Orange
River in the
Richtersveld was
amazing. It made
a huge impact
on me. And I
loved running in
Antarctica. It's
so quiet, you can
PAT COR D EN , KE LV IN TRAU TM A N

hear your own

heart beating.
 MY RUNNING LIFE
FIRST THINGS FIRST
"What I want to do is to
get everybody to put water
front of mind."
PAT COR D EN , XAV IE R B R I EL
30 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
that we believe is far bigger than
anything we could achieve. But by
taking small steps, we can achieve
remarkable change.
“So the running part is about
showing our capacity to achieve big
goals. I want to demonstrate what
we can do when we put our mind to
it. And I want to show that by taking
small steps towards those big goals,
those big goals can become a reality.”
Dry Roots
“I grew up in Australia through 10
years of drought, so I knew early on
that water was important. When I
was working in investment banking,
looking at investment decisions, I'd
become exposed to issues about risk
and risk analysis, and understanding
risk in supply chains. I understood
elements of risk and risk analysis; and
the potential for major global systemic
risk to derail potential opportunities
for the growth of companies.
“I realised we’ve forgotten that
the water crisis is not just a water
crisis – it's an energy crisis, a food
crisis, and a social stability crisis; and
ultimately, also an economic crisis.
And I think that that's something not
only to pay attention to, but to step up
and realise that this is something we
can no longer ignore. And we need to
work with all our collective power to
solve it.”
The Metrics
“On a running day, I’ll run a full
marathon. Some weeks I run five
marathons in a week, some weeks I
run four – if there are major global
conferences that I need to attend,
there might only be time for three
marathons per week. When we're in
meetings all day, it's hard to squeeze
in a marathon!
“It varies throughout the year, but
on average it's about four marathons
a week, which is over 160km. This
means on average I probably run over
600km per month. Sometimes I'll run
with thousands of people who will
turn out to run a couple of kilometres
with me. Sometimes I'll run with
small groups of community members,
sometimes I'll run with a team.
“And a bunch of times, I'll run by
myself.
“I try to make sure I eat properly,
and also sleep. One of the best pieces
of advice I’ve been given is to keep
doing two things: eat and drink. I
think that’s just smart and sensible.
I generally don't focus enough on
either of those, but I have a mission to
try to improve!”
Making A Difference
“We’re definitely making a difference.
We’ve been engaging in conversations
with companies and governments.
I've met with various Ministers for
Water, CEOs of companies, and with
other people along the way who have
the capacity to drive real, meaningful
change on water. The conversations
that we're having are galvanising
companies and governments to think
about water differently, and actually
start having conversations to take
concrete action.
“I've seen glaciers melting before
my eyes. I've seen deserts expanding.
I've seen deforestation, and I've seen
some of the most horrific things that
we've done to our environment. But
I've also seen incredibly inspiring
and resilient human beings who are
dedicating their lives to solving these
water challenges.
“And for me, those are the most
inspirational moments – to be able
to meet them, or run with them,
chat to them, and understand what
drives them.
“I'm really excited. We have a
long road ahead of us, to make even
more change and to raise even more
awareness."
 PARTNER CONTENT

Invest In Your Bones

Our skeletons are replaced every seven years. Regular supplementary
assistance will help keep your bones healthy – before it’s too late.

Body Builders
Our bones have a hard outer shell and a spongy bone matrix inside, which contains
cells that build healthy bone tissue as well as removing old, damaged bone tissue.
It’s vital for optimal bone health that we maintain this balance between the build-up
and removal of bone tissue – throughout our running lives.

Exercise Is Essential
As runners, we keep our bodies healthy by doing what we love. Exercising itself is
a great way to maintain good bone health, and prevent hip and spine fractures.
But studies have shown that calcium can be lost through sweating. Though that’s a
normal, healthy process, you should counteract this loss and protect your bones
through supplementing. Even though you lose calcium after you exercise, you lose
less if you ingest a supplement containing calcium and vitamin D.
MenaCal.7 is a calcium supplement with bone-fortifying nutrients vitamin K2 and
vitamin D3. It works synergistically to ensure optimal intake of the three key ingredients
for the development and maintenance of strong, healthy bones.

THREE HEROES
Ca Calcium Vitamin K2: Vitamin D3 Inhibits
strengthens Regulates bone bone resorption,
bones and remodelling, assists increases the effect of
teeth, and with calcium absorption vitamin K and helps
gives them and prevents the with the absorption
structure. accumulation of calcium and urinary loss of
in blood vessels. calcium.

Calcium also stabilises blood pressure, promotes blood clotting, maintains brain
function, promotes insulin sensitivity, and even helps your muscles contract. If you
don’t eat calcium-containing foods, you can take a calcium supplement to ensure you
get your recommended daily allowance of 1 000 to 1 200mg per day.

Fight Osteoporosis
Osteoporosis causes bones to become porous and more susceptible to fractures,
especially of the spine, hip and wrist. It’s very common, affecting 1 in 3 women over
50 and 1 in 5 men over 50. There is no cure, so prevention is essential to maximise
accumulation and reduce loss of bone tissue during your running life.

To invest in a healthy skeleton, check out www.menacal7.co.za

 RHYTHM
TRAINING
AND GRIT

Take On The 10K

Stepping up from 5K to 10K is challenging,
but doable – and incredibly rewarding.
B Y C O R Y W H A R TO N - M A LC O L M

WHEN I STARTED running, the goal was Increase your weekly running
always to complete a big-name Try not to increase your overall
marathon the following year. Looking running load by more than 10% each
back, I wish I’d done what many week – whether that’s mileage or Non-running dayss
runners do when starting out, and duration. This will avoid you doing I suggest
gg active recovery. y Yoga
g and
built a strong base at 5K and 10K. The too much too soon, risking injury or Pilates are good, while cycling or
5K is challenging yet accessible. The burnout. From a 5K base, you should rowing are great for cross-training.
race doesn’t take over your whole life, build up to covering 10K in your longer You could maybe even try doing some
you build strength, power, speed and training run in around eight to 10 weights to help strengthen your body.
endurance. But guess what? The weeks, so take your time and enjoy it. (Don’t let this intimidate you, though.
10K does all that and more. As you up your mileage, take You certainly don’t have to do it all –
You’ll build more the opportunity to I’m just trying to offer some options.)
stamina, which explore and find new The key is to find balance between
allows you to run routes and runs. I what you want to do and what you
for longer, and get can remember how can do with the time that you have.
fitter and more I felt on my first Find a training buddy if possible, as a
efficient. So 10K training run shared goal is a lot more manageable.
smile and when I realised Try to eat properly, sleep well and not
embrace the next that I could overtrain. Even then, things don’t
phase of your actually run for an always go to plan, which is why you
running journey. hour or so without should always listen to your body.
Here are my tips on stopping. Building Your plan is there as a guide; but if
how to build from 5K up to that was you feel tired and overworked, feel
to 10K. hard, but so rewarding. free to change it up as you see fit.

10K TRAINING WEEK Here’s how a typical one of mine looked:

M T W T F S S
R E S T/ C R O S S -T R A I N

R E S T/ C R O S S -T R A I N

R E S T/ C R O S S -T R A I N

I L LU S T R AT I O N S : A DA M N I C K E L AT S Y N E R GY A R T

I’d kick things off with an
easy 20- to 30-minute run,
with the aim of waking my
legs up and getting ready
for the week ahead.
A 20- to 30-minute run, Track workouts (do them on A longer run, starting at
alternating bi-weekly any flat, level ground if you 40 minutes and increasing
between tempo and can’t get to a track): 4-6 x week by week. Some will
hills. Tempo builds speed 400m and 2-4 × 800m reps be off-road, whether on
endurance and gets you a little faster than goal race a trail or simply through
used to discomfort, while pace to work on leg turnover. the forest or on grass,
hills build leg and glute Or 4-6 × 200m at 80% effort as running on different
strength. They also help for speed and 2-4 × 1km reps surfaces can help to build
with technique; if you want at race pace, so that your a little more strength in
to drive up a hill, you have body feels (hopefully) like your legs, as well as help
to do it efficiently. it’s on autopilot on race day. with your balance.

32 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 THE SPORTS
SCIENTIST
TRAINING WITH THE FACTS
BY PROF. ROSS TUCKER
SEASONS IN THE SUN
Summer: what a jol – but your training gets complicated. It doesn’t have to be that way.
T
’Tis the season to
be silly. Because the
holidays are here to
disrupt your life.
There are too many
tourists. (Perhaps
you’re a tourist.)
Or, school’s out, and the usual family
pressures change. Too much food, lots to
drink. Too hot. Crowds, lack of routine –
maybe even summer illness (something
we’ve become accustomed to).
Staying fit and healthy over the early
months of summer, paradoxically,
can throw up a few challenges. Good
intentions always follow the change in
season, and many of us hit the ground
running (literally) as we attempt to
34 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
capitalise on the better weather to catch
up on fitness that may have slipped over
winter. But while the weather is improving
– warmer mornings, lighter starts and
longer days mean more training options –
the period between early December and
January, when your normal routines begin
to re-establish themselves, is a tricky one.
THE HEAT IS ON
Your first challenge may be the
temperature. While we don’t have major
extreme weather in SA (except perhaps
for short periods in places like Durban,
where heat and humidity team up to make
running very challenging), the swing
in temperatures is large enough that if
you come off a period of training in cool
conditions and then run in the heat, you’ll
know all about it.
Fortunately, the solution is rather
‘designed’ into the calendar; because as
long as you’re training consistently as
these seasonal shifts happen, you’ll adapt
in time with the temperatures. That’s
because physiology responds to the heat
as an additional stress, and over time, we
become better at dealing with that stress
and running in the heat.
But time, as is so often the case, is the
key here. It just takes time: no shortcuts,
no magic, no secrets. Just a period of time
to acclimatise. A period during which your
A D O B E S TO C K
body will make more plasma, improve
your ability to sweat (which helps you lose
heat), and thus keep your core temperature
under control.
How much time? In lab studies where
they test the sudden imposition of heat
on runners, it takes 10 to 14 days of
exposure to adapt. Runners who are quite
comfortable running for an hour at a given
pace at 15°C will fail and give up after only
25 minutes on day 1 of running at 30°C. But
by the 14th day, they’re able to run the full
hour.
Again, this is not what you’ll be
doing, provided you’ve been running
through the transition between winter
and summer. Your adaptation will be
more gradual, and you should avoid the
‘emergency’ of huge shifts.
However, there will be outlier days
when it’s very hot – perhaps because a
disruption to your routine mean you can’t
train before 8am, and instead have to run
mid- to late afternoon. When that happens,
you just have to reassess your objectives
for that session or week. The heat slows
you down; it’s unavoidable. So just accept
that, and don’t run at your normal pace, or
aim for the same performance, until you’re
fully acclimatised.
LET IT GO
Speaking of acceptance: dealing with
challenge number two is all about state
of mind. The disruptions of the holiday
season can mess up many a well-formed
plan. Ideally, we want to use November
and December to build a nice solid base,
so that when we re-focus in the new year,
we have a platform on which to enjoy our
training and pick our moments to perform.
But that’s not always possible, especially if
you travel and have family commitments.
The best thing you can do about this is,
well, nothing. Just accept it as part of life,
and be agile in your training. Roll with
The good news
is, the
disruptions
won’t set you
back nearly as
much as you
think they will.
the punches, take the opportunities that
present themselves, and don’t panic if you
miss a few days because of disruptions.
The good news, physiologically, is that
provided you’ve earned yourself a decent
level of fitness in the months leading up
to the holidays, the disruptions won’t set
you back nearly as much as you think they
will. There are studies on ‘detraining’
(when a trained person is suddenly forced
to either rest or cut their training in half),
and they consistently show that we lose
between 2% and 3% of our fitness per
week. Measures like haemoglobin levels
and red blood cell count (crucial for oxygen
transport) go down, plasma volume is
reduced, skinfolds and body-fat percentage
go up, muscle strength falls, fuel oxidation
capacity declines; and as a result, crucial
performance variables like VO2max, power
output and time to fatigue all decrease.
While this isn’t ideal, it’s also not
a catastrophe. It’s a few percent; and
the really good news on the other side
of detraining is that during a period
of retraining, we gain that back in at
worst the same time as we lost it, if not
even faster. That is, if you detrain for
two weeks, and lose 3 to 4%, studies of
retraining suggest you’ll get it all back
within two weeks. At most. Often less.
Here’s the trick, though – you only
maintain this ability to keep and regain
fitness by doing small amounts where you
can. In other words, if you normally run,
say, 40km a week, and your holiday plans
disrupt that, try to get just 10km in, even
if it’s two runs of five kilometres each. It
may feel wasted, but your physiology will
appreciate it, and it’ll help your retraining
go more smoothly on the other side of that
holiday. (For more ways to exercise when
you’re slacking off, see ‘Six ways to stay
fit…’ below.)
So rather than panic about any loss of
running fitness in December – potentially
costing yourself a joyful (and much
needed) vacation and family time – be
reassured: a bit of rest, a recharge, some
light training when and where you can,
and then retraining will get you back to
where you were pretty quickly, and ready
to launch into 2023.
Prof. Ross Tucker is one of the world’s leading
sports scientists, and the co-host of the Real Science
of Sport podcast. Follow him on @scienceofsport

SI X WAYS T O 1 / Plan ahead. If you say “I’ll run when I feel like it”, you won’t. Look at the week ahead
with all its disruption, and find a couple of half-hour spaces you could run in.
S TAY F I T… W H E N Write them down (in blood, if necessary). That’s a promise you’ve made yourself.
Don’t break it.
YOU DON’T WANT TO 2 / Get creative. Walk to the shop instead of driving. That’s a workout. Take the stairs.
That’s another one. Soccer in the backyard with the kids (that’s a big one). Walk the
Exercising over the dog, do some gardening… come on, this is easy.
holiday season is a las . 3 / Anything is better than nothing. Okay, you missed the half-hour run you planned.
These will help. Doesn’t mean you’ve wasted the day. You can still spare 10 minutes, which is 10 minutes
better than diddly squat. Google HIIT. Do 10 minutes of an HIIT routine. (You’ll never
miss a half-hour run again.)
4 / Phone a friend. Any training activity is easier with company, and you’ll be more
committed. If you’re away on holiday, what about those people you met in the pub last
night? They seemed fun. Family works too. Misery loves company.
5 / Don’t binge (much). Yeah, sure. It’s a holiday, you’re going to eat and drink too
much. The key is not to do it all the time. The day after a blow-out meal, eat normally.
Drink lots of water. See how many days you can keep that going. You’ll feel better too.
6 / Listen to your trainer. What trainer? The one on your wrist. Your watch can help
you set (reasonable) training goals, track your (sketchy) progress, and give yourself
rewards (see Point 5 above). If you can follow instructions, you can stay fit this summer.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 35

THE LOW-
DOWN ON
RUNNERS’
HYGIENE
Running is a far dirtier business
than we’d like to admit, says
John Carroll, who knows what
he’s talking about.

You’re a runner. You’re healthy.

You know the importance
of good hygiene in daily life
(use deodorant, don’t eat raw
chicken, wash hands before
performing surgery). And yet,
dear runner, you’re not
the paragon of personal
cleanliness you think you are.
Let us examine the filthy
evidence, from a safe distance.

01.
Sock shock
Your socks go on your feet, which
have 250 000 sweat glands
between them. Those feet then
go into shoes that should be fired
into the sun (more on this in a
m
minute).) What do you think they
s
smell i
like? Change yyour socks..
NO
OSSWEAT
Knock your
y
02.
sockss o
soc off – Fetid footwear
03.
no, really.
y.
Look at your running shoes.
There are cartoon stink lines
rippling up from them. Have Foot fault
you noticed how your other If your head is a government
shoes and boots have jammed with a massive majority, then
themselves into the corner your feet are a constituency
of the wardrobe, as far from that your party has held for
your running shoes as possible? centuries, never given more
I L LU S T R AT I O N S : FA B I O B U O N O C O R E AT SY N E R GY A R T

That’s deliberate. than a moment’s attention.

It doesn’t matter how often
you spray them with odour
eliminator, or how vigorously
you wash your feet in rose water
and toilet cleaner, your running
shoes smell as though a warthog
has died in them. When you
finally buy new shoes, place the
old pair into a rocket and fire
them into the sun – and may
God have mercy on the sun.
Hence: black toenails, blisters,
athlete’s foot, and surprising
defeats in by-elections. Runners
tend to ignore their feet; or
worse, treat an unsightly –
but not debilitating – ailment
as a war wound. ("That one
came off during the great
mountain-running campaign
of 2019. We lost a lot of good
nails that day…")

36 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022


05.
Bacterial material
There have been stupendous
advances in running-gear tech:
wicking material, flatlock seams,
laser cutting, clothing made from
butterfly wings and powdered
unicorn, and so on, but do not
be taken in: you have never run
without sweating. Once you are
in full flow, this promiscuous
excretion immediately hooks up
with the smooth-talking bacteria
on your skin ("I think you and I
could create a really nauseating
smell together: how about it?"),
and – here’s the delicious irony
– is absorbed by your wicking
material, because hi-tech
running gear is designed to take
sweat away from the body. Later,
you throw your sodden, stinky
kit into the laundry basket – and
guess what bacteria loves even
more than sweat? The dark. My
god, we’re a disgusting bunch.
SAVE YOUR
SOLES
Handle with
caution –
we mean it
04.
Eau no you don’t!
Reusable water bottles are
teeming with so much bacteria
that I’m writing a screenplay in
which a disgruntled runner
tapes a detonator to a goodie-
bag bottle from 2015, and then
hides it somewhere in Durban.
Either he's given a place in the
Comrades Marathon, or everyone
gets explosive diarrhoea.
Seriously, your bottle is filthy.
DIRTY SECRETS
06.
Make a
clean break
When you finish your run, go
directly home and have a
shower. It’s much better for you,
and for the people in the coffee
shop you were going to sit in
and desecrate with your sweat
and salt crystals. Exception to
the rule: if you happen to walk
past a restaurant whose menu
features any of the following
SNOT FUNNY words – 'infusion', 'deconstructed',
Take steps
to avoid a 'foam', 'essence', 'pan-fried' or
sticky state 'cabbage' – go right in.
07.
Fluid situation
If you're forced to spit mid-run
(and these days, that’s an ‘if’
that can be seen from outer
space), there's no need to make
it sound like you’re hawking
tobacco juice into a brass
spittoon in a western. Nasal drip
is trickier, because it’s a genuine
distraction, especially in cold
weather. Running gloves may
have a drip strip, but there's only
so much a bit of thin fleece can
cope with. Once it's saturated,
runners often look to the sleeves
of their winter top, and return
home looking like they’ve been
consorting with massive snails.
ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 37
38 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
Too
SUMMER RUN

hot
to
A hot summer is good
news for braais and
beer gardens, but bad
news for running
performance. Here’s

trot?
how to beat the heat.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 39

T
There’s no more vivid image of the heat’s
impact on running performance than
Scotsman Callum Hawkins’ dramatic collapse
at the 2018 Commonwealth Games. Hawkins
was leading the marathon by two minutes,
with only about three kays to go, when he
collapsed with heat exhaustion.
On Australia’s Gold Coast, where the race
was held, temperatures had tipped over 30°C.
That's not out of the ordinary in Oz; and it’s
not unusual for us in SA to face similar tough
summer conditions. Even the UK had their
hottest summer on record last year, and the
thermometer hitting 34°C in June this year.
In winter, we imagine running in the
summer sun as an idyllic affair; in reality,
every step can be a sweaty effort; it leaves you
fatigued, increases your recovery time and
affects the intensity and volume of your next
run. A far from enjoyable experience, and a
serious threat to your autumn PB.
Thankfully, there are measures you can
take to counteract the increased effects of our
local star. But first, you need to understand
what’s going on in your body when things
heat up. "It’s really down to core temperature
and its impact on a variety of systems,"
says Professor Stephen Cheung, head of the
environmental ergonomics laboratory at
Brock University in Ontario, Canada.
When running in the heat, our core
temperature will climb from its optimal
37-38°C to 39-40°C and possibly beyond, with
heat exhaustion likely between 40°C and
41°C. "As a snapshot, this rise in temperature
40 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
alters brain chemistry and impairs cognitive
function," says Cheung. "It also changes gut
blood flow, causing leakage into the system; it
increases free radical damage… it’s not simply
a case of 'core temperature rises and you feel
uncomfortable'."
The best way to combat these effects is
also the simplest: run more. As your fitness
grows, you experience a host of adaptations
that are conducive to running better in
the heat. These include an improved sweat
response to dissipate heat quickly, and greater
sensitivity of sweating response to a rise in
core temperature.
"Improved aerobic capacity also leads to
elevated plasma volume and cardiac output,"
says Cheung. "This minimises the competition
for blood distribution between skeletal muscle
and skin." Racking up the kays helps your
body to develop both a greater capacity for
and a slower rate of heat storage. But the latest
science tells us there are other ways to play it
cool besides just putting in the kilometres.
FRIENDLY
FIRE
ACCLIMATISING to the
heat is your best strategy. This
is where you train in high
temperatures to stimulate
heat-friendly physiological
adaptations. "The most
significant is that core body
temperature drops by around
0.3°C, resulting in less-
impaired performance," says
Cheung. "Acclimatisation also
decreases your skin
temperature, resulting in a
larger evaporative cooling
effect, and sweat rate rises
sharply, sooner – again for
cooling. Heart rate comes in
lower, too, which is another
sign of adaptation."
Cheung has broken
acclimatisation down into:
short-term (fewer than seven
days exposed to the hot
environment); medium-term
(eight to 14 days); and
long-term (over 14 days).
If it’s not sun-lounger
weather, you can simulate hot
conditions to trigger
acclimatisation by wearing
extra layers, says Cheung. "It
won’t be as effective at raising
core temperature, but it will
deliver partial heat stimulus."
Or you could have a bath.
"Research shows that having a
hot bath straight after running
in 'normal' temperatures
realises a small adaptation,"
says Cheung. The specifics
come from a study by
Neil Walsh of Bangor
University, Wales, which
found that moderate exercise
followed by a 15-minute bath
in 40°C water over six days,
where bathing time rose by
five minutes each day,
resulted in a four per cent
improvement in a 5K time trial
in hot conditions. Walsh
reckons that the improvement
is likely to be the result of "the
joint elevation of core body
temperature and skin
temperature".
 SUMMER RUN

THIRST THINGS FIRST

EFFICIENT hydration is key to combating hot race weather. First, dictated by genetics; though it’s also affected by heat acclimation,
get a more precise measure of the situation via a sweat test: run and to a degree, fitness level."
for 40 minutes, ideally in similarly hot conditions. Drink nothing, You can measure yours via a medical-grade test (speak to your
start to finish. Weigh yourself before and after to see how much doctor) or get a good estimation and personalised hydration plan
weight you’ve lost. That amount in grams equates to your fluid loss with Precision Hydration (precisionhydration.com); or for a rough
in millilitres; that’s what you need to replace next time out. guide, look for white patches on your kit after sweaty runs. The
What you drink is also important. Sweat contains the electrolyte white is sodium, so the patches are a sign that you have a high
sodium, and the more sodium you lose, the slower you run. How sodium content in your sweat. Nuun, GU, Hammer, Biogen and the
much sodium you lose in your sweat, however, is highly individual. lik
like allll offer
ff electrolyte
l l tablets
bl containing
i i a range off sodium
di llevels
l
"We’ve tested athletes with as low as 200mg of sodium per litre of c
catering for ‘salty sweaters’.
sweat, and as high as 2 000mg," explains Andy Blow of sweat-
testing specialists Precision Hydration. Blow says a normal range is
between 500mg and 1 700mg. "Your sodium level is predominantly

FLUID THINKING
WHILE STAYING HYDRATED is key to maximising your performan performance, a school
dehydration – if
of scientific thinking has recently emerged that suggests dehydratio
managed correctly – could actually accelerate heat adaptation.
"Interesting research from New Zealand found that the combination o of heat stress
and mild dehydration helps runners adapt to heat more quickly," says Che Cheung.
g In the
succession with
study, nine fit athletes cycled for 90 minutes a day for five days in succes
elevated body temperatures, either in a state of euhydration (maintaining normal
body-water content) or a dehydrated state of 1.8 per cent water loss.
The dehydrated group acclimatised in just five days due to "a greater
greate
expansion of plasma volume" compared with 10 days for the hydrated g group.
Managed dehydration may be effective but it could be a risky strateg strategy, so if you
do try it, keep an eye on your urine colour to judge dehydration leve levels, with dark
orange/brown being a warning flag that you've gone too far. And if a at any point
i
you feel uncomfortable, stop.

COOL KIT

SALOMON S/LAB SPEED BOB
HAT R699 / The wide brim
speaks for itself – more sun
protection. But the protruding rim
is not as rigid as on an ordinary
hat, and can be adjusted to what
suits you best as you move in
relation to the sun.
salomonsports.co.za
BLACK DIAMOND DISTANCE
4 HYDRATION VEST R2 699 /
This 4-litre vest pack is made
with stitchless edge taping
technology; which means
weight reduction, plus the
option to wear it directly against
your skin, with the lack of seams
meaning less chance of chafing.
blackdiamondequipment.co.za
WOMEN’S UNDER ARMOUR
ISO-CHILL 200 LASER
T-SHIRT R999 / Specially
designed fabric pulls heat away
from your body and helps
disperse the warmth; and the
laser perforations at the back
make for more efficient
breathability.
underarmour.co.za
INJINJI RUN LIGHTWEIGHT
NO-SHOW SOCKS / R219
Made from merino wool, which
means you get the built-in
benefit of temperature
regulation from this natural
material. Plus your feet swell
more in extreme heat, so the
five-toe construction allows your
toes to splay and align naturally.
altrafootwear.co.za
PRE-RUN COOLING is not
solely about a chill from within
– there are many methods of
reducing temperature from
the outside. Ice vests have
been used since the 2004
Athens Olympics, but
research on their benefits is
equivocal. A 2004 University
of Iceland study found a 1.1 per
cent boost in 5K performance
in hot conditions (32°C) after
wearing an ice vest during an
active warm-up. The jacket
cut core and skin temperature,
as well as perceived exertion
levels, but only during the
early phase of the run.
Other methods include
having a cold shower,
spraying wristbands with
anti-freeze and using
menthol. Menthol triggers
thermoreceptors, eliciting a
sensation of coolness
without actual reductions in
body y temperature. But with
all pre-cooling
a g strategies,
g it’s
worth heeding
w g a word of
warning
w g from Mike
i Tipton,
i in dopamine concentrations
professor of human and production of urine]. That’s RACE
COOL
applied physiology at because you’re shifting fluid
Portsmouth University, who from the periphery –
helped British athletes because you’re cold – to
prepare for the heat of the your core. The body senses
Tokyo Olympics in 2020: "If that as overload and you
you pre-cool, your muscle produce urine, so you risk
function will deteriorate. It dehydrating yourself."
can also evoke cold-induced
diuresis [excessive
QUICK THINKING CR AZY STORE
LIGHTHOUSE 10KM
KEEPING YOUR BR AIN chemistry well oiled NIGHT R ACE
could mean you stay one step ahead of heat Sea Point, Cape Town
exhaustion. "Whichever model of fatigue you After the heat of the day,
believe in, neurotransmitters play a key role," watch the sun go down on
says sports scientist Lieselot Decroix. And when a fun, leisurely 10km with
the mercury rises, dopamine is key among these the beautiful people on
neurotransmitters. "Dopamine impacts motor Sea Point Promenade. Win
behaviour – the movement of your limbs – and lucky-draw prizes, too.
this is especially true in the heat," says Decroix. topevents.co.za
Better known as a mood-enhancing feel-good
chemical, dopamine e also plays a key role in the TORPEDO SWIMRUN
thermoregulatory
g centre
entre of your brain. Changes Cape Region
ntrations affect core- A series of events with the
temperature regulation
g tion during exercise; and backdrop of some iconic
during g exercise in temperatures
mperatures of 25°C or Cape coastline. Work up a
aabove, performance e has been shown to improve sweat on the run, cool down
wi
with a dopamine i hit.i. on the swim.
A
As dopamine is synthesised
ynthesised in the body, you torpedoswimrun.com
ccan’t simply down a dopamine shot, but you can
eeat foods that provide de the nutrient building DRAKENSBERG TRAIL
bblocks you need to produce dopamine. These FESTIVAL
iinclude the amino acidscids L-theanine and tyrosine, Bergville, KZN
wwhich
i can both be obtained from protein-rich If you want to escape the
ffoods like lean chickenken and tuna. Fish oil is also heat of summer... climb a
bbeneficial, as is phosphatidylserine,
sphatidylserine, a mountain. And there's none
pphospholipid that is abundant in organ meats more beautiful than the
ssuch as chicken hearts rts and is also found in fish 'berg. Various events.
ssuch h as mackerel.
k l kzntrailrunning.co.za

THERE’S A MISCONCEPTION that the
highest temperatures occur at noon, but
peak temperatures are typically later in
the day – around 3pm – as heat continues
to build. That’s important, says Professor
Tipton. "A worthwhile strategy, which is
often used at training camps, is to play
around with the time of day you train," he
H THE
HIT HE LOWS
says. "If there’sa significant rise in
temperature, you just won’t be able to
train like you normally would in mid-
afternoon – not to start with, anyway."
That’s why, when looking to maintain
intensity and duration of sessions, you
should train early in the morning or later
in the day. You should then face the
hottest temperatures – but begin by
walking. "This is incremental heat
exposure," says Tipton. You then build up
to your normal running during mid-
afternoon over two weeks. Tipton advises
you to turn off any air conditioning during
the day, because the cooler room will
impair the adaptation you need.

42 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 SUMMER RUN

LOADING UP ON SODIUM bicarbonate
(aka baking soda) before a race in the heat
could help your body deal with the
conditions, says nutritionist Nigel Mitchell.
"I use it with my athletes, as it hyper-
hydrates the body. In effect, you enjoy a
blood plasma increase; so as well as
preventing dehydration, it helps with
blood flow and circulation."
Research shows the optimal dose is
around 0.3g per kg of body weight; so for a
70kg athlete, you’re looking at 21g. Weigh
out the bicarb before mixing with water. As
for timing, traditionally it was advised to
take the bicarb two to three hours before
your race, to time for the maximum effect
on blood pH. However, a study by Dr Andy
Sparks of Edge Hill University in Ormskirk,
Scotand showed that peaking time for some
comes after just 75 minutes.
Mitchell warns that this is not the right
strategy for multi-day racing: "The
downside is that most athletes will be about
1kg heavier the next day, because of the
sodium retaining fluid."

SLUSH IT OUT COOL

PRIOR TO THE 2008 Beijing
Olympics, sports scientists from
national federations around the
globe had one major issue to
contend with: how to manage
the predicted intense heat and
humidity. After much
experimentation, the Australian
Institute of Sport’s renowned
nutritionist Louise Burke
discovered that athletes drinking
700-1 000ml of an ice slushie
before competition saw a 0.5°C
drop in body temperature, which
remained after a 30-minute
warm-up.
Burke also added glycerol to
the slushies to improve fluid
retention, because previous
studies had shown that
consuming glycerol, which you
can pick up cheaply from a
chemist, can boost fluid
retention by up to 50 per cent.
The doping watchdog WADA
was so convinced of this
combination’s performance-
RUNNINGS
boosting effects that it banned
the use of glycerol in 2010, owing SO IF DOWNING G iice keeps you
to what it called its ‘plasma- c
cool, should you keep sipping a
expanding’ qualities. (The ban slushiei on the run? No,
was lifted in January 2018.) a
according i to research carried i
Measurements of the o
out by New Zealand exercise
performance benefits from the physiologist Paul Laursen. In his
reduction in baseline study, cyclists undertook time
temperature have ranged from trials
a s in ana environmental
e o e a
three to eight per cent; but the c
chamber programmed g to a
effects do wear off relatively constant temperature
t p of 35°C
quickly, so it’s more applicable while drinking either fluid at a
for distances under 10K. temperature of 4°C, or an iice
This is one to experiment with slushie at -1°C.
before a big race day, because to The
T cyclists were slower and
get the cooling effect you must produced less average power
swallow the ice without swilling it drinking
d the slushie, though
around in your mouth (which other
o physiological metrics such
speeds up its melt rate), and this as heart rate and sweat rate
can upset some stomachs. showed no significant
difference,
d while core
temperature rose 0.02°C during
the slushie i trial
i compared with i
0.4°C in i the fluid i trial.
i "That
leads us to believe i it’s
i a
perceptual discomfort
i iissue,"
says Laursen. "The athletes –
especially
i at high
i intensity
i i –
found the slushie i uncomfortable
to consume."
Whatever
h the
h cause and d
effect,
ff the results show that
drinking
d i i cooler fluids i rather than
ice
i during i your run is i the right
i
strategy. An insulated
i bottle that
maintains
i i the fluid’s i temperature
for a long timei is
i iideal.

ISSUE
SSU 6/
6 2022 S O CO A 43
0 2 RUNNERSWORLD.CO.ZA 3
44 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
 FLEXIBLE THINKING

Forget stretching as
you know it. There’s a
better way to lengthen,
strengthen, prime and
protect your precious
running muscles.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 45


When you skip your 10 minutes of post-
run stretching, do you feel a twinge of
guilt? If so, good news: a growing body of
research suggests there’s actually a better
way to improve and maintain flexibility,
with huge benefits to your running.
The secret lies in eccentric training.
That’s ‘eee-centric’, not ‘ex-centric’, and
refers to the use of a specific type of
muscular contraction.
“Recent evidence suggests that
eccentric contractions can improve
flexibility and range of motion, and may
also confer benefits not observed with
other types of stretching,” says Jamie
Douglas, a strength and conditioning
coach for High Performance Sport New
Zealand, who’s working on a PhD in
eccentric training and elite performance.
Recent research from San Jorge
University, Spain, found twice-weekly
eccentric training improved adaptation
to load in runners’ Achilles tendons and
calves, while a study published in The
Journal of Strength and Conditioning
Research found eccentric hamstring
training increased flexibility, strength
and the hamstring-to-quadriceps ratio –
reducing subjects’ incidence of injury.
“An eccentric contraction, or active
stretch, involves lengthening active
muscle tissue against an external force,”
says Douglas. It’s the opposite of a
concentric contraction, when the muscle
fibres are shortening. Picture someone
doing a dumbbell curl. As the elbow
bends, the biceps bulge as the contractile
units (called sarcomeres) in the muscle
fibres draw together – that’s concentric
contraction. As the arm straightens to
lower the weight, the bulge disappears
as the sarcomeres move further apart –
that’s an eccentric contraction.
“Eccentric training combines
. strengthening and stretching,” says
.
. 46 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
Dr Kieran O’Sullivan, a specialist
musculoskeletal physiotherapist and author
of a review on the effects of eccentric
training on flexibility, published in the
British Journal of Sports Medicine (BJSM).
One of the benefits O’Sullivan’s
research highlights is a lengthening of
muscle tissue. But traditional stretching
lengthens muscles too, right? “While
static stretching can change muscle
length, the time it takes to achieve this is
normally only possible in animal studies,”
says O’Sullivan. “Stretching for several
hours a day for several months – not what
we humans typically do!”
So how come we feel more flexible
after a good stretch? It’s partly due to
a temporary reduction in the stretched
muscle’s passive tension – (its ‘resistance’
to stretching while in a resting state).
But this perceived shift in flexibility is
fleeting, and according to research, lost
within an hour or so.
Then there’s what the scientists call
‘stretch tolerance.’ “Static stretching
improves what we call flexibility mostly
by improving our tolerance for the feeling
of being stretched,” says O’Sullivan. “In
other words, passive stretching doesn’t
make our muscles longer, it makes us
handle them being lengthened better.”
This lack of physical changes within
muscle and connective tissue as a result of
regular static stretching could explain the
dearth of studies demonstrating an
injury-risk reduction or a performance
boost as a result of stretching
programmes. In fact, some studies
showed that static stretching could have a
temporary negative effect on
performance, by reducing subsequent
power output. Indeed, one 2016 review of
studies found evidence of a 3.7 per cent
reduction in physical performance
following static stretching.
So what is eccentric training doing that
static stretching isn’t?
BENDS WITH BENEFITS
“During an eccentric contraction, both
muscle and tendon undergo large amounts
of mechanical stress and damage,”
says Douglas. “This triggers a series of
chemical reactions that result in tissue
remodelling. We see an increase in fascicle
length [a fascicle is a bundle of muscle
fibres], and thereby in muscle length.”
In contrast, static stretching doesn’t
seem to notably alter the properties
of the muscles. “Research indicates
static stretching doesn’t
provide an adequate cell-
signalling response to
promote adaptations in the
musculature,” says Tony
Blazevich, professor of
biomechanics at Edith Cowan
University in Australia and a
leading researcher in the field.
So static stretching doesn’t
change muscle structure.
WO R D S : S A M M U R P H Y. I L L U S T R AT I O N S : J U S T I N M E T Z
One theory on how
eccentric training increases
fascicle length partly
credits the addition of new
sarcomeres, those contractile
units within muscle fibres.
These new sarcomeres make
the muscle more pliable and
increase its range.
There’s another benefit: eccentric
contractions have been found to affect not
just muscle length but also the length-

tension ‘curve’ (the relationship between
how much force a muscle can exert and
its length at the time it exerts that force).
This shift has been flagged as important
for injury prevention.
Paradoxically, while the passive
stiffness of muscle decreases (in other
words, the muscle becomes more pliable),
tendon stiffness may actually increase as
a result of eccentric training. If you were
using passive range of motion (testing
how far you can move a joint through its
range without applying any force) as your
measure of improvement, that might seem
like a blow, since it would appear to have a
FLEXIBLE THINKING
negative effect on that range. But, says
Douglas, this greater tendon stiffness has
been shown to promote an increase in
running economy via enhanced elastic
energy return, which reduces muscle
energy cost. It’s like catapulting
something from a ‘tight’ elastic band,
rather than from a ‘flabby’ one – the
greater stiffness in the former results in
significantly greater propulsion.
Blazevich does point out that eccentric
contractions aren’t the only way to
increase tendon stiffness. “The tendon
doesn’t know what the muscle is doing, it
only registers the force it’s experiencing
– or possibly a change in its own length
– and one of these two signals (force or
stretch) triggers an increase in stiffness,”
he says. “But because we can often produce
more force eccentrically than when
we contract a muscle isometrically or
concentrically, the tendon ‘sees’ a greater
force and is therefore stretched more. So
eccentric training is particularly useful if
you’re using it to produce more force than
you could with other types of contraction.”
FLEX APPEAL
In his BJSM review, O’Sullivan found that
eccentric training improved flexibility
in the calves, quads and hamstrings (key
running muscles) when it was assessed
either by range of motion (how far can
this muscle go?) or muscle fascicle length
(how long is this muscle?).
A more recent study, in Medicine &
Science in Sports and Exercise, found a
2.5-fold increase in ankle dorsiflexion
range from twice-weekly sessions of five
to 12 maximal eccentric calf exercises,
compared with passive stretching.
“Improvements in strength and range of
motion – along with a reduction in muscle
stiffness and increased tendon stiffness
– were also seen to a greater extent than
has been found with static stretching in
previous studies,” says Douglas.
Recent research has begun to
identify other distinct and significant
characteristics of these eccentric
contractions – they can produce much
higher forces than their concentric
counterparts, and with low energy
cost. This makes eccentric training an
attractive option for athletic training and
rehab; but increasingly, it’s also being
used to improve mobility and strength in
inactive populations, such as the elderly,
ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 47
 and even astronauts. If we go back to
the difference between a concentric
contraction and an eccentric one, this
makes sense – an elderly person may not
have the mobility and strength to get
out of an armchair (concentric muscle
action), but they can work those muscles
eccentrically by attempting to control
their descent into the chair from standing,
and get a little better at it each time.
A protein called titin inside the
sarcomeres is believed to play a key
role in eccentric muscle contractions.
By adjusting its stiffness in response
to muscle activation, titin prevents
the sarcomere from overstretching
and recoils it like a spring afterwards,
thereby increasing force output without
expending energy.
As a runner, you are already putting
your muscles through a lot of eccentric
contractions. When you run downhill,
your quads have to contract eccentrically
to control the bending of your knee and
stop you careening out of control. But the
type of eccentric contractions you’d use to
replace your stretch routine are different.
These movements must be slow and
controlled – and the force you are resisting
contractions, performed near the end of major downsides.”
range of motion (ROM). It seems that Douglas agrees that eccentric training
simply the act of producing force near the is more effective and efficient. “It can
end of ROM is able to give us better increase muscle strength, decrease
flexibility.” For example, to stretch your passive muscle stiffness and increase
hip flexors, you could lunge forward and flexibility, shift the length-tension curve
then push your foot downwards into the to the right and increase tendon stiffness
ground, which will activate the hip flexor – all of which would suggest a more
muscles while they are lengthened. resilient and economical runner,” he
There is one difference, however. says. “It’s a win-win.”
“When using eccentric contractions,
we’ve seen no evidence that we need to
work to the end range,” says Blazevich.
“We don’t know exactly how much range
of motion is needed to give the best
outcome, but certainly we know that if
you perform the eccentric contraction
through a reasonably large range, then
there’s no need to go to the end, where
injury is more likely to occur.’
If you’re a seasoned runner and
convinced that your current static-
stretching regime helps you maintain
flexible muscles and mobile joints,
you’re probably not entirely mistaken.
For starters, the power of the placebo
effect should not be discounted. In a
study presented at the Annual Meeting of
the American Academy of Orthopaedic

as the muscle lengthens must be high. “But
don’t dive straight into heavy eccentric
loading,” warns Douglas. “Some general
strength-training experience is desirable,
and you should familiarise yourself with
the movements before adding load.”
In terms of injury prevention (“one of the
key goals of flexibility training”, Douglas
reminds us), you’ll benefit – at least initially
- even from fairly undemanding eccentric
training. A recent study found that low-
intensity eccentric exercises (a force low
enough to allow the subjects to perform 30
repetitions) had a protective effect against
muscle damage from maximal exercise for
up to two weeks.
But to gain all the benefits available,
the muscle needs to be contracting while
under force, so add load as soon as you’ve
grasped the movements and they have
become easy with just your body weight.
STRETCHING THE TRUTH
Blazevich is all for eccentric training
– particularly for improving your
flexibility – but says if you can’t find a
way to perform it (either because you
find it too difficult or don’t have the right
kit to hand), there is another alternative
way to stretch your muscles: “Isometric
Surgeons (AAOS), researchers found that
when half a group of committed stretchers
were told not to stretch before their
runs for 16 weeks, they suffered more
injuries than their peers who continued
to stretch. Conversely, half of a group of
non-stretchers were told to stretch pre-
run for the same period while their fellow
stretch-shirkers carried on as usual. In
both cases, it was those who were asked
to act in a way that did not fit with their
beliefs who suffered the most injuries.
‘There may also be a psychological
reason for stretching,’ says Blazevich.
In a recent study, he found that young
athletes perceived themselves to be
more prepared for their sessions after
stretching. “If you feel it helps, then go
for it,” he says.
O’Sullivan believes whether you
stretch or not comes down to what your
goal is. “If your only aim is to get more
flexible, then any sustained stretch can
help if it’s done often enough and held
long enough. But my instinct is that many
runners stretch because they think it will
help performance or injury risk – and
in that case, they would be better off
incorporating some eccentric training,
with its significant advantages and no
THE PROGRAMME
A five-move plan for eccentric flex
and strength gains. These
exercises may look familiar, but
the key difference is the focus on
the lengthening, eccentric phase.
Not only are you slowing down this
phase of the movement, you are
also experiencing a significantly
greater load compared with the
concentric phase. These tweaks
are what will create both length
and strength.
Don’t be surprised if you feel sore
the day after you try these
exercises. Eccentric contractions
are known to create more
microtrauma and soreness than
other types of muscle contraction.
But thanks to what’s known as the
‘repeated bout’ effect, next time
you do them, you won’t suffer as
much. We promise.

48 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 FLEXIBLE THINKING

1 1 1

1
2 1

2 2

2
CALVES QUADS AND HAMSTRINGS HIP FLEXORS
2-up-1-down calf GLUTES Swiss ball Eccentric lunge
raise Decline single-leg hamstring drop HIPS/GLUTES
1. Step forward with your
eccentric squat left leg and lower into Supine leg swing
1. Stand on a step, with 1. Kneel on a mat or
both heels unsupported. cushion, feet anchored a lunge over 3-5 secs,
1. Stand tall on a sloping 1. Lie face up, arms out to
2. Take one foot away, by a piece of furniture or activating the hip flexors
surface with your toes the side. Swing your right
and lower on a straight a friend, and with a Swiss of your right leg.
lower than your heels. leg across your body –
leg for 3-5 seconds. At ball in front of you. At the end of your
2. Take the right foot with your knee as straight
the end of your range, 2. With elbows on the range, push your right
away and squat (flexing as possible.
push back up using ball, lower forwards over foot into the ground
at the knee and hip) 2. Just before your foot
both feet. Progress by 3-5 secs, aiming to keep and hold for a few secs
slowly over 3-5 seconds, reaches the floor, use
adding load. Do 8-12 reps alignment between your (maintain the contraction
on your left leg only. your left hand to press
on each leg. knees and shoulders (not in your hip flexors), or do
Make sure your knee the leg down, while
Now do a set per side bending at the waist or six mini lunges before
stays aligned over your simultaneously trying
with the knee of your hips) and rolling the ball returning to standing.
toes (and especially, to swing it back to its
working leg bent. ‘We away from you. “Be sure your pelvis is
does not roll inwards). starting place. “Move in
don’t run with a straight When you’ve gone as facing forwards, as it
When you’ve gone as and out of the stretch
knee, and it’s important far as you can, flex your would be in the correct
far as you can, place the over that last 20-30
to activate the same hips – your bum moves running position,” says
right foot back down and degrees of range so that
fibres – at the same joint towards your lower legs Blazevich. Repeat on
use both legs to return to the lateral hip muscles
angles – as in running,’ – and roll back to start the other side. Do
the start position. are activated while the
says biomechanics position. Do 6-8 reps. 3-5 reps per leg.
Do one set of 8-12 reps stretch is imposed,” says
professor Tony Blazevich. per side. Blazevich. Do 3-5 reps
per side.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 49

 WANT TO RUN FASTER, STRONGER AND HEALTHIER?

Coach Erin Carson

leads runner Hannah
Shell through a series
of glute exercises
and hip stretches.

Photography by Matt Nager

50 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 BUM DEAL

IT’S
TIME
TO
WORK
YOUR
BUTT!
Words by Kiera Carter

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 51

 Carson designs
strength-training
programmes for In short, these muscles can
runners, cyclists help you run, and run fast.

HOW TO BUILD POWERFUL GLUTES

and triathletes. Research shows that runners
can go harder when their
backsides are built up. In fact,
a small Medicine & Science in
Sports & Exercise study found
the glutes of pro sprinters
were 45% larger than those
of a sub-elite group.
The glutes are also vital
for injury prevention. “Any
weakness in the glutes will
propagate fur ther down the
kinetic chain and manifest
itself as runner’s knee or
achilles tendinitis,” says
Grosicki. The glutes keep
the pelvis neutral – as in, not
ahead of your torso and not
popped out behind you. So,
without strong gluteal muscles,
you’ll have improper pelvic
positioning, which leads to
improper foot placement, says
Grosicki, meaning you’ll land
too far forward or too far back.
Do this thousands of times over
the course of a run and you can
easily pick up an injury.
Here’s the tricky part: sitting
for hours on end tightens your
hip flexors, which makes it
harder to activate your glutes

S
when you need them most – on
a run and during your strength
workouts. (Lower back pain
during a run or squat is a sign
the glutes aren’t doing their
job well.) This means a truly
effective glutes-targeting
strategy is a well-rounded one.
Yes, it needs to strengthen your
TRONG GLUTES ARE THE KEY TO
backside with relevant lower
POWERFUL, CONSISTENT RUNNING.
body exercises, but it should
That’s because this muscle group also make it easier to recruit
– composed of the gluteus maximus, those muscles in the first place.
medius and minimus – is the biggest in the body, and That’s exactly what the
it’s not there just to look good in jeans. The glutes keep moves on the next pages are
us standing upright, separating us humans from our hunched- designed to do. Incorporate
over primate ancestors, and they power the body forward them into your workout routine
and uphill, says Dr Greg Grosicki, an assistant professor to amp up your glutes for
of kinesiology at Georgia Southern University in the US. maximum running power.

See if your glutes are turning up to the starting line by doing this single-leg bridge test from
TEST corrective-movement specialist Tony Ambler-Wright. Lying on the floor with your arms

FOR across your chest, place your feet flat on the floor, knees bent. Extend your left leg straight
ahead, parallel with the right thigh, and raise your bum off the floor. “There should be an

WEAK imaginary line connecting your knee, hip and shoulder,” says Ambler-Wright. If your left
hip drops or you can’t hold for 30 seconds, you need to strengthen the glutes. Test the right
GLUTES side, too. “You should feel it in your glutes, not your quads or hamstrings,” says Ambler-Wright.
Even if you succeed in holding the position for more than 30 seconds, you’re not off the
hook. Further strengthening your glutes will help you run faster and avoid injury.

52 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

“Strength training for runners is all about maximising reward and minimising risk,” says strength coach Erin Carson, founder of the
online training group ECFIT Performance Strength, which offers strength training for endurance athletes. That means swapping
out classics such as the back squat – which compresses the spine, Carson says – for glutes-activating moves that also improve
stability and better reflect the motion of running. Do the exercises here twice a week, focusing on endurance in one workout
(2 to 3 sets of 15 reps, at a weight that feels hard by rep 14) and strength in the other (3 to 4 sets of 4 to 6 reps, at a weight that
feels hard by the end), and master the motions without weight before adding load.

STEP-UP

3 Standing in front of a bench and

holding weights by your sides, step
on to the bench with your left foot
and drive your right thigh towards
your torso, knee bent at a 90-degree
angle. Slowly and with control, return
to the start. Repeat with the other
foot and continue to alternate sides.

HEX BAR DEADLIFT

1 Step inside the centre of the hex bar, feet about hip-
width apart. Bend at the waist and knees to grab
the handles. Stand up in one motion, squeezing your
glutes at the top. Slowly lower back to the ground.

BULGARIAN SPLIT SQUAT

2 Stand with a mid-shin-height step or bench behind

you (to make it harder, use a higher platform).
Holding a kettlebell at your chest, place your left foot
on the bench so you feel slight tension in your rear
quad, hips facing straight ahead. Raise the kettlebell
above your head and bend your right knee to 90
degrees, so your left knee is almost touching the
floor, and push back up to stand, only using your
right foot for balance. Switch sides after each set.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 53

 TWO-TIME IRONMAN world champion Mirinda Carfrae – who has never had an injury
that stopped her from training – in part credits mobility for her success. “I don’t need extra
muscle, I need the muscle that I have to work,” she says. Enter: mobility, or how much a joint
WHY HIP MOBILITY IS KEY TO STRONG GLUTES
can move without restriction. If you want your glutes to fire, you need mobile hips. “Tightness
in the front inhibits function on the back,” says Carson, who trains Carfrae. “Your quads
switch on and take over.” Perform these mobility moves before a strength session or run.

90-90

2
Sit on the floor with your feet on the
ground and your arms behind you,
holding up your torso. Now move
both knees to the left, laying them
to the side to create a 90-degree
angle with both knees. Repeat on
the right. Do 10 on each side.

MULTI-PLANAR LUNGE SEQUENCE

1 Lunge following an imaginary clock

and hit each time of the day with the
landing leg: left leg hit ting 12 to 7;
right leg hitting 12 to 5. (You’ll need
to open your hips as you move back
– that’s fine.) Do 2 sets of 3 lunges
in each position.

GOOD
OO
VVIBRATIONSS PAIN “Piriformis syndrome often feels like a deep aching pain
in the back of the glutes,” says Cameron Yuen, a senior

IN THE physiotherapist at Bespoke Treatments.

f
Carfrae uses a massage gun, the
Hypervolt l 2, to promote recovery,
i
especially on the lower body and
glutes. “I use it a couple of times
a week for 15 minutes,” she says.
(R6 499, takealot.com)
How it happens: The sciatic nerve, which runs from your
ARSE? lower back to your feet, forms a cross with the piriformis
muscle in your buttock, so when the latter is irritated –
say, from overtraining – it compresses the nerve, creating
a pain in the backside. You’ll feel it when you sit or bend your hip, Yuen says.
What to do: Perform movements that reduce compression on the nerve
(e.g. sciatic flossing – moves you do seated or lying down that help to increase
mobility) and strengthen (e.g. glute bridges) so the piriformis doesn’t get
overworked, Yuen says. You should also see a physio to rule out back issues.
 “Lifting
helped
me love
running
again.”
P H OTO G R A P H Y: G E T T Y I M AG E S (CA R F R A E ) ; C O U R T E S Y O F H Y P E R I C E ( H Y P E R VO LT ) ; M I K E F I N C H ( A L A N A M U N N I K )

“I love running ultra-marathons;

but since giving birth to my now-
two-year-old daughter, I’ve often
experienced a dull pain around my
right hip and glute. When I had a
nasty fall last year just before a big
race, I knew my body was out of sync
and lacking strength. I committed to
strength training more consistently
every week: deadlifts, squats and
so on. My turnaround time was
amazing – within weeks I felt so
fast and strong, and my running form
improved dramatically. I’ve been
doing strength training on and off
for many years, but post-baby I’ve
realised consistency is key to ensuring
running is happy and pain-free.”
– Alana, Runner’s World Creative
Director.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 55

FLARED NOSTRILS
The iconic start of
UTCT, as flares light
up the early-morning
sky and runners are
sent on their way.
 SPECIAL SECTION

Ultra-Trail Cape Town has become one of the world’s great endurance events,
attracting some of the biggest names in global trail running. From the mountain trails
to the beaches and forests, the UTCT route is unique, and often packed with
enthusiastic supporters. It’s a must-do on every runner’s bucket list.

HISTORY ROUTE + TIPS GALLERY COURTNEY YOU SAID

It’s all about the Expert advice on Visual inspiration. DAUWALTER WHAT?
timing! How it all tackling the trails, INTERVIEW Know the lingo to
began. section by section. How one of the understand the
world’s leading community.
endurance runners
conquered UTCT.

WORDS: Mike Finch DESIGN: Alana Munnik

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 57

 Our
History
Future
Told
HUMBLE BEGINNINGS,
GRAND DESIGNS
From schoolboy acquaintances to trail-running visionaries –
Nic Bornman and Stuart McConnachie are aiming high for Ultra-Trail Cape Town.
Back in March 2014, former retail
manager Stuart McConnachie was at a
loose end. He had just left his job, and
was looking for a fresh opportunity.
As luck would have it, he noticed a post
on Facebook talking about the launch
of a new race called Ultra-Trail Cape
Town, credited to one Nic Bornman.
McConnachie thought he recognised the
name from his schooldays at Rondebosch
Boys High, and messaged Bornman.
It turned out the two knew of each
other via friends and older brothers
He just admitted that he wasn’t
quite sure how he was going to
pull it off; but he was going to
give it a bash.
at school; and McConnachie, an
enthusiastic trail runner, was eager to
learn more about Bornman’s plans.
“He just admitted that he wasn’t quite
sure how he was going to pull it off; but he
was going to give it a bash,” McConnachie
remembers. “And since he was working
as an architect in Hong Kong at the time,
and I was based in Cape Town… I said I
was in, to help to get it off the ground.”
58 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
Bornman explained that he couldn’t pay
McConnachie, but would appreciate the
help.
“I told him it was fine. I just knew
inside that this was my next thing,”
McConnachie says.
Bornman’s idea had come from his
involvement in the trail-running scene in
Hong Kong, where 100km trail races were
popular, each attracting over 2 000 entrants.
“There was this huge community in
Hong Kong, and Nic started to wonder
why there wasn’t a 100km trail run
on Table Mountain.
Eventually he got
permission from
SANParks to host the
event, with a 15-hour
cut-off for the 100km.”
The first Ultra-Trail
Cape Town event (the
name derived from
the format used by the
Ultra-Trail du Mont
Blanc, in France) was held in October
2014, and included 35km, 65km and
100km events. Just over 360 runners
participated; but only 17 of the 36
starters finished the 100km.
By then, McConnachie had also
started his now-legendary Tuesday
Trails – a trail run, held on the slopes
of Table Mountain each week. He was
beginning to develop a unique trail
community that has since played a major
role in the success of the event.
“Ultimately, Nic was the driving force,
pushing us to the next level. He could
see what the rest of the world was doing,
and made sure we didn’t fall into the
Cape Town bubble,” says McConnachie.
LONG RACES
The biggest challenge was figuring
out how to increase the numbers,
by extending the 100km cut-off to
24 hours (in line with other 100km
events internationally) and including a
100-miler (160km).
Both required permission from local
SANParks authorities. It took the pair
seven years before they finally got the go-
ahead to run the events through the night.
2022 will the first running of the 100-miler,
with a 45-hour cut-off.
As UTCT continues to establish itself
internationally, McConnachie believes it
can find a place among the top three ultra-
distance trail events in the world, together
with Ultra-Trail du Mont Blanc and the
Western States 100-miler in the US.
“I believe we have a unique offering.
We have a few things in our favour,
with the timing of the event: it’s the last
dance and a big show at the end of the
year, plus we have this unique, relaxed
Nick Muzik
atmosphere in a race that starts on the
doorstep of a major city.”
 UTCT

Run ROUTE MASTER

Your
Best
Race
AN EXPERT GUIDE TO THE ROUTES
AND TERRAIN OF RMB UTCT 2022
Having finished the RMB UTCT 35km in 2016 and the 100km in 2021, experienced endurance trail runner
and Runner’s World staffer Alana Munnik knows the UTCT course better than most. Not only does she
train along many of the routes; she’s also been involved in most of the recce runs held in the build-up to this
year’s race, as she prepares to take on the inaugural 100-miler. Here’s her advice on tackling the route.

Easy Does It In The Clouds

SIGNAL HILL (100-MILER, 100KM)
This may be early on in the race, but the way
you run the Signal Hill loop could decide how
the rest of your day is going to go. Because it’s
a relatively flattish and runnable section, the
temptation is to get caught up in the excitement
of the start and go out too hard.
“The first 20km takes in around 1 000m
of climbing; but because of the nature of the
course, you don’t realise how much you’re
working at that point,” says Munnik.
The key to handling this section is to hold
back as much as you can.
The Belly Of The Beast
TABLE MOUNTAIN (100-MILER, 100KM, 35KM)
This is the Belly of the Beast, and how you
manage the Table Mountain section can make
or break your race. The climb up Kloofnek
Corner is spectacular – spectators line this
section of the route, cheering loudly and
ringing cowbells. It’s easy to get pushed along
by the adrenaline and the vibe.
Runners then traverse the contour path
until they reach the climb up Platteklip, which
is often shrouded in early-morning mist. You
will soon begin to hear the sound of the lone
bagpiper, mysterious-looking in the pale light,
and it’s easy for your emotions to spill over
as you climb to the summit of Cape Town’s
famous landmark.
Xavier Briel | Sam Clark
TOP OF THE TABLE (100-MILER, 100KM, 35KM)
Running along the top of Table Mountain as you
make your way towards Maclear’s Beacon is a
relief after all the climbing. This section isn’t
overly technical, and it’s very runnable, but be
careful on the slippery (and often a little tatty)
boardwalks, which could cause a nasty fall or
trip. As you continue to Echo Valley and to the
Valley of the Gods, on the Atlantic side of the
mountain, expect undulating terrain with some
technical sections.
After this, runners will head out on a different
route from what they did in 2021 (when the
route went left, towards Constantia Nek). This
time, you’ll head right, and towards the steep,
technical and narrow path down Llandudno
Ravine towards Suikerbossie. Be cautious here,
as a fall could spell disaster.
Beach Party
LLANDUDNO AND HOUT BAY (100-MILER, 100KM,
55KM)
You and your fellow runners will then head down
from Suikerbossie towards the famous Llandudno
Lifesaving Club, and a critical water point.
Then it’s on to the rocky coastal trails, with
some boulders to negotiate, across Sandy Bay,
before the climb up Suther Peak (also known
as ‘Suffer Peak’ to local trailies). Your hard
work is followed by the descent to the bustling
waterpoint in Hout Bay, 60km into the race.

But by the time you get to the top of Hout Bay is a major pit stop for those doing
Platteklip, you’ll be 25km in, and already have the 100-miler and 100km events. It’s critical that
1 800m of climbing behind you. you get in some solid nutrition and hydration for
the journey ahead.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 59

 Hike A Walk
BLACKBURN RAVINE
(100-MILER, 100KM, 55KM)
Initially the route follows Chapman’s Peak
Drive; but at 1.5km up the famous climb, your
route heads up at East Fort and then towards
Blackburn Ravine. This is a quad burner;
a long, steady climb with technical rocky
sections that most will hike.
For the 100-milers, this may be the place
to watch the sun rise, as the stunning
360-degree panorama means both oceans
are visible from the vantage point above
Chapmans. And if you’re a 100-miler, your
route now takes a dog-leg to the south.
Kalkies Bound
BLACKBURN RAVINE TO KALK BAY (100-MILER)
From the top of Blackburn Ravine, the 100-
mile route drops into Silvermine past the
dam, and continues east along very runnable
jeep track before the descent into Kalk Bay.
There are some technical sections as you
near Kalkies, so caution is advised. Runners
will eventually pop out close to the famous
Olympia Café and on to the Kalk Bay aid
station, at 74km in.
The Crossing
KALK BAY TO KOMMETJIE (100-MILER)
From Kalkies you’ll make your way across
Fish Hoek Beach and up the steady climb of
Elsies Peak. From there, your route heads
towards Sun Valley, along soft, sandy, energy-
sapping coastal fynbos trails. The route
around Black Hill and Red Hill will seem
remote, but various roads such as Glencairn
Highway still need to be crossed, so stay alert!
Eventually your route drops down
again, down the historic Old Mule Track to
Simonstown and onto the aid station that is
the 100km mark. Then it’s up again along
the Signal School Steps – a classic old stone
staircase – towards the Red Hill section and
onto the Hoerikwaggo Trail, which takes
you along jeep roads and flowing singletrack
towards Slangkop and Kommetjie.
By this stage, tired legs may struggle to find
that flow.
Coastal Glory
NOORDHOEK TO CHAPMAN’S PEAK (100-MILER)
Once through Kommetjie, runners will make
their way along spectacular Noordhoek
Beach, famous for its horse riding. For the
100-milers, excitement will be building, as
you’re now on the ‘return’ journey.
But don’t speak too soon: the climb back
up Chappies from Noordhoek at 125km is
technical and slippery. Patience will be a
virtue here, as you head towards Blackburn
Ravine for a second time along rolling, rocky
60 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
terrain. Bear in mind the Noordhoek aid
station will be the last until the Constantia
Glen station 18km later; it’s critical to fuel up
properly here, and ensure you have enough
supplies for the distance.
Forest Magic ic
CONSTANTIA NEK, ALPHEN TRAIL AND
RHODES MEMORIAL (100-MILER, 100KM, 55KM)
Once you’ve made it to Constantia Glen, the
route heads down towards the lush forest of
the Alphen Greenbelt Trail.
This section would be easily runnable, if
tired legs weren’t a factor. For the 100km and
100-mile runners there’s a sense of relief, as
the isolation of the preceding few hours up
on the remote mountain sections gives way to
comforting civilisation.
Once through the Greenbelt, the
route makes its way through the famous
Kirstenbosch contour – complete with its
‘400 stairs’ section – into the Newlands
picnic site and Plum Pudding Hill, towards
the vibe of the Rhodes Memorial waterpoint.
But remember that there’s still work to be
done, so resist the temptation to ‘smell the
stables’ and push too soon.
The Sting
UCT AND FINISH (100-MILER, 100KM, 55KM,
35KM, 23KM)
The final sting in the tail makes itself known
as you leave Rhodes Mem and wind your
way towards the King’s Blockhouse. This is
a tough climb on a normal day; on tired legs,
it’s brutal. Slippery, steep, technical, and un-
runnable for most.
The key is to keep moving… no
matter how slowly. Because once at the
Blockhouse, you have only 8km to go, with
the climbing mostly done.
From the Blockhouse it’s down to
Tafelberg Road and the slippery descent at
Dead Man’s Tree. Stay vigilant: the profile
looks easy, but the route is still littered with
loose shale, rocks and technical singletrack,
before you finally drop down to the finish
Sam Clark
in Vredehoek.
 UTCT

Race Day
& Before:
Tips
& Tricks

Alana Munnik, who

finished the 100km
UTCT in 2021, shares her
top tips.

→ In training, run
with your full pack of
compulsory gear.
→ Rotate your trail
shoes during training as
well as on the day. Some
shoes are better suited
to specific terrain.
→ Take spare batteries
for your head torch; and
pack a spare head torch.
→ Plan to change shoes
and socks 2 or 3 times
on race day.
→ Eat whole food when
you see your crews; but
always have emergency
supplies in your pack. I
ate pizza in Hout Bay!
→ Download the maps
to your smart watch,
and know how to use
them.
→ Ensure you have the
emergency contact
numbers with you, and
that your phone is fully
charged.
→ Keep applying
sunscreen.
→ If it’s a hot day, cool
yourself down with ice
water.
→ Fingerless gloves
will help you on the
clambering sections.
→ To pole or not to
pole? It’s not easy using
poles at UTCT, as the
trail is loose, narrow and
shale-y. But if you want
to, only do so if you’ve
trained with them.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 61

 ↙

PLATTE 'SLIP'
Often misty, always dramatic –
the climb up Platteklip Gorge
is a major milestone to be
conquered in the first third of
the race.

62 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 UTCT

←
THE VIBE
The relaxed vibe of the UTCT is
one of the features of the event;
this scene is typical. Race-day
commentator Sean Robson
(right) and his son, hanging
out with overall winner Jim
Walmsley (left).

↓
KLOOF CORNER MASSIF
The sound of the support along
the route, and especially up
Kloof Corner, will ring in your
ears during the quieter moments
up in the mountains.
Emma Gatland

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 63

 ↑

HUG IT OUT!
A little comfort at the UCT aid
station during the 2021 UTCT.
With 8km to go, the finish may
be in sight but the mind knows
there's still the ascent up to the
King's Blockhouse to come.

→
FREE BEER!
No matter the route or the
distance, every finisher of the
UTCT races is treated like a winner.

64 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 UTCT

↘
BACK OF THE TABLE
Tough and technical, the UTCT
routes are regarded as some
of the toughest on the world
ultra-distance trail circuit. How
you conquer the challenge
depends on fitness, and – most
importantly – mindset.
Fahwaaz Cornelius | Simon Pocock | Zac Zinn

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 65

 ↙

THE SOLE OF UTCT

Conquering an ultra-distance trail run
leaves its mark. From crinkled-up feet
to chafing and more, how you handle
the challenges will mean the difference
between success and failure.

Zac Zinn

66 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 UTCT

LION’S HEAD
VIEWS
Trail legend

Wisdom Courtney
Dauwalter
from came, saw and
demolished the
the Queen field at UTCT 2021.

of Ultra
Trail

THE UNIVERSE
ACCORDING
TO COURTNEY
2021 UTCT champion Courtney
Dauwalter is arguably the best
endurance trail runner in the world.
The 37-year-old American has won
every major endurance trail event on
the planet, including the Ultra-Trail
du Mont Blanc – which she won
in both 2019 and 2021 (including
setting a new women’s record) –
and the Western States Endurance
run in 2019.

I came to spectate at the 2019 UTCT, and it

was so cool to be on the cheering side of it
and be part of the community and the vibe. It
just made me want to come back and run it.

It was amazing to be able to run it the

following year. There‘s so much variety
on the course, and you’re right here in
the city! The route just connects these
amazing trail systems, and the trails are so
accessible. It’s so awesome to be able to
drop down to the beaches, run on top of
the mountain and run through forests – in
the same race.

UTCT is a very difficult course. It’s

relentless, pretty technical, really rocky and
hot. I don’t like comparing the various races,
Cour tesy of UTCT

but Cape Town does have these amazing

views in every direction; and great support
from people, all day long. I always tell people
how amazing it is.

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 67

 Community is a huge part of trail running.
It’s one of the things that drew me to it. It
just felt so welcoming, and it didn’t matter
how long you were out there. I just loved
the experience, and wanted to get to the
finish line of races and hang out with the
people who did the race. I’ve found that
the community aspect is huge, and it keeps
me coming back.

I did a few road marathons after college, to

see if I could survive them. It sounded insane
to run that far – but then I finished them! And
then I stumbled across a 50km, and did that.
I couldn’t believe that I’d made it, and loved
it so much. It was great being out there…
chatting, filling my pockets with jelly beans. It
all just kinda snowballed after that.

I think it’s a cool way to go about life,

trying the thing that seems a little too hard.
I’ve always been curious to find out what’s
possible with just my feet and my brain. It’s
very intriguing to me, and it’s the reason I
keep testing myself.

The brain. How important is it? Well, early on

I used to think that running was all physical.
But through doing all these ultras, I realised
what a huge role the mental side plays in it.
Your brain can keep you going physically
when your body is saying ‘no thank you’.

It’s all about thinking good thoughts and

avoiding negative ones. It doesn’t serve
you to have negative thoughts; but being
positive can flip you around.

Initially I would try and avoid the pain cave,

push it away and never want to arrive at it.
But now I seek out the pain cave; because
that’s where we get better. For me, it’s about
celebrating the hard parts and wanting to
get to that cave. I picture a chisel, and me
wearing a hard hat, tapping away to make the
cave bigger.
I’m intrigued by long distances, and by
how efficiently I can cover them. I love it
when they get longer, and the amount of
time you’re out there. You have to put the
puzzle pieces together, problem solve… it’s
an extreme rollercoaster ride of ups and
downs; but it’s what keeps me going.
Even if the course was totally empty and WINNING FEELS
Dauwalter
there wasn’t a soul out there, I would still describes the
love ultra running. UTCT as tough
and technical,
but unique in the
I don’t take on the expectations of others. variety of terrain it
covers.
My goal is to leave everything on the course,
and I never want to finish thinking ‘What if?”
That’s the only expectation I put on myself.
I try to do that in every single race, and see
where it lands me. That’s good by me.
I like trying different things – like the
Barkly Marathons, where you’re pretty
much guaranteed not to finish. But I love
just testing myself.

I love interacting with the supporters.
Sharing those high-fives and passing energy
back and forth. I’ve never really considered it
a spiritual journey, but that energy… it’s one
I’m a 4am riser with my husband, by choice.
We set an alarm; and I love to have my coffee
slowly, to get into the day, and check the news
and my emails. Then I do a 30- to 40-minute
Sam Clark

aspect of trail running that’s super-cool. strength routine before I go and run.

68 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022


I get inspired by a lot of people,
and not necessarily around
performance. There’s so much
wisdom out there. Some of it we
like, and bring it in into our own
lives. Most of the lessons I learn
from others are about attitude
and mindset.
UTCT
I don’t really have an average training week.
I train totally on feel. When I wake up in the
morning I do a systems check of my body,
brain and heart, and get an idea of what I’m
going to do that day. I live in the mountains
in Colorado, so I’m pretty lucky. I guess I do
around 180km a week, and my strength and
core work before runs on top of that. I also
cycle in the summer, and do cross-country
skiing in the winter.
I don’t have a coach or a plan, ever. I
do have a race schedule, and base my
training around when my races are. Then
I put the accelerator pedal down. I’m not
too technical about my training either.
I don’t use a heart-rate monitor, and do
everything on feel once I can sense that
I’m getting the green light from my body
and brain. Sometimes I’ll leave the house
looking for some chilled kays; but if I feel
good, I’ll pop in a couple of intervals.
My training is what works for me, but
I wouldn’t necessarily recommend it.
Training is 100% individualistic. Like, for
some, there are tons of benefits to having a
plan and a coach.
I keep race nutrition very simple. In a
100-miler, I’ll probably consume Tailwind
energy drink, gels, chews and waffles. I try
and limit it to as few options as possible. In
races that last multiple days I do eat real food,
like pizza, French toast and mashed potatoes.
But in one-day events it’s difficult to eat those
because of the effort level.
An FKT (Fastest Known Time) is always
on my list. People should do what they’re
inspired to do. It’s important to figure
out what’s important, get out the door
and keep training. Setting an FKT isn’t
necessarily an ambition of mine; I just try
my best, give it everything I have, and
hopefully, learn some things along the way.
I grew up wearing longer shorts because I
played a lot of soccer when i was young. So
I just starting using longer, basketball-style
shorts when I started running, because it
just felt more comfortable. It didn’t make
sense to change it. Underneath I just wear a
compression pant. I’m also not a huge hat or
sunglasses person. I have worn them before,
but I’m just not comfortable in them.
My long-term goals are simple: to keep
seeing what I’m capable of by putting body
and brain together.
ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 69

Learn
The Lingo
SAUCEPAN EYES / That
dazed, faraway look, often
seen by seconds and aid-
station helpers, after 8-plus
hours of trail running.
TECHIE / A trail that’s difficult
to run. Rocky, shaley or with
lots of obstacles to conquer,
making it difficult to run
smoothly.
SNIPER ROCKS / Rocks
you never see but that seem
to appear from nowhere,
causing anything from a
rolled ankle to a foot bruise.
Often hidden under sand,
grass or shrubbery.
BAB / Building Aerobic
Base. Those long, slow early-
season runs, designed to build
your mitochondria and turn
you into a running engine
by the time the pre-race
speed sessions start. BAB is
a critical but often neglected
part of training.
SUFFER PEAK / One of
the most intense climbs in
Hout Bay is a well-known
training area for local trail
runners called Suther Peak.
Its vertical challenge and
technical terrain have earned
it a suitable nickname.
PAIN CAVE / Some embrace
it, others fight it; but it’s
part of trail running. Its the
Zone of Suffering that builds
character and makes you
question why you’re doing this
to yourself. But embrace it and
push through, and you’ll have
one of the most rewarding
experiences in running.
70 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
SNIPER ROCK. SANDBAGGING.
HEDGIE. SAY WHAT?!
If you’re going to be part of the trail-running community,
you have to get what they say.
SWITCHBACKS / Trails
that wind their way down
a mountain, and that
include tight bends where
the route switches back
on itself. Technically
proficient trail runners will
glide through switchbacks
almost effortlessly by
coming in wide and
accelerating through the
apex, just like in a race car.
LOL / No, not Lots Of
Laughs or Love You Lots,
but Lots of Lactate. You
know that beastly 10-minute
climb straight up the
mountain, when your quads
are burning hotter than a
Vindaloo? That.
GNARLY / A term used by
older-generation trail runners
to describe technical terrain.
Despite its age, it’s still in
popular use. Surfers use it to
describe waves, too.
BTW / Better Than
Walmsley – as in Jim
Walmsley, American trail
legend and winner of the
UTCT 100km in 2021.
Walmsley has won pretty
much every major endurance
trail event on the planet;
so being BTW is a rare
occurrence.
BLADDER / Not an internal
body part but the water
container inside your trail
pack used for hydration.
Cleaning a bladder effectively
may be one of the most
difficult tasks in sport.
VERT / ‘My vert skyrocketed
over the final 5km.’ Refers to
the total amount of elevation
accumulated on a course.
FKT / Fastest Known Time
When trail runners aren’t
competing in races, they’re
doing FKTs. A runner will set
a record for a specific piece
of trail, normally measured
using a GPS unit, and then
load it up on Strava and claim
it as an FKT. These become
course challenges that anyone
can tackle, anytime.
TBH / Transcendent Barely
Human. ‘Transcendent’
d scribes reaching a state
describes
of being above the range
of normal and physical
human experience. It is
what trail runners strive
ffor;
r; they search for meaning
b yond just the challenge
beyond
of the trail. They will talk
about being ‘one with the
ttrail’,
ail’, and ‘immersing in the
eexperience’.
perience’. The closer you
ggett to this nirvana, the bigger
and better the experience.
RED-EYE RUN / Any run
done before the birds start
chirping.
HIKER’S FRIEND /
A specific type of bush found
on Table Mountain and
surrounds that has a habit of

cutting your legs to pieces
when you run through it.
Usually, you don’t see it
in time; but the cuts and
scratches will be clear
evidence of an encounter.
BUFFED / A smooth, fast-
flowing and runnable bit
of trail.
BOSKAK / A popular
Afrikaans term to describe
pooing in the bushes. Be sure
to practise this dark art, as
there is technique required
to prevent soiling your
clothing and/or ‘stepping in
it’. If a boskak is called for,
the number one (?) rule is to
make sure you’re as far off
the trail as possible.
CODE BROWN / A sudden
and uncontrollable urge to
have a boskak.
HEDGIE! / Ryan Sandes’
nickname, and a reference
to his wild hair – seen to
best effect after a multi-day
self-supported race.
CHICKED / When Courtney
Dawaulter or any other
female runner passes a male
runner. In trail running,
women often finish in the
top 10 at big events.
SWAMP FOOT / During
long endurance trail runs,
if it rains, your feet may
stay wet for long periods.
In a multi-day race this can
become a problem, as your
feet start to rot inside your
shoes.
BUYING LAND / To fall hard
during a run. The result is that
quite a lot of ‘the land’ ends up
on your knees, legs and other
parts of your body.
FROTHING / ‘I’m frothing
to tag some peaks.’ Excited
and eager. Most runners will
froth a day or two before
a planned big race or FKT
attempt.
TAGGING / Ticking off a big
climb or mountain.
WIZARD STICKS / Running
poles. Whether you’re on
the slopes of the Alps or
in Newlands Forest, poles
can make a big difference
to how you deal with the
vert. And knowing how to
use them is critical: some
courses suit the use of poles,
while on the narrow, loose
UTCT trails, the jury’s out
on whether they’re an aid or
a hindrance.
BOMBED / ‘I bombed
down that trail.’ I ran down
that trail at a fast pace,
probably hooting with joy.
CAPTAIN CRAMP / That
one member of your training
group who always cramps…
even if it’s on just a gentle
5km loop.
CHATTY CATHY / That one
member of your training
group who always talks on
the run, even up Suffer Peak.
ROCKET FUEL / A double
espresso, used to jolt
runners awake before a Red-
Eye Run.
TAILGATING / Drinking
beer out the boot of your car
after a trail run.
MOONSCAPERS / The
naked people on the Sandy
Bay section of UTCT.
PLATTEKAK / not
Platteklip.
KANE TRAIN / The habit of
the front-runners in a race
to follow hot on the heels
of local trail legend Kane
Reilly for the first third
of the event. Reilly is well
known for starting off fast
and is often trailed by any
number of wannabees... who
often fall off his pace a short
while later.
FAST-PACKING / When it’s
impossible to run up a steep
climb, fast hiking can be just
as effective. By walking fast
and with determination, big
climbs can be conquered
and running muscles can be
rested. Learning how to fast-
pack is a key trail-running
skill, and used by everyone
from elites to just-finishers.
SANDBAGGING / When a
runner claims to be unfit,
but their Strava Files reveal
200km weeks.
DEAD MAN’S SLOG / A
running style characterised
by being barely perceptible
as running. It’s not a walk;
rather, it’s a deathly slow
run for which every metre
forward seems to be an
effort. Usually seen at the
three-quarter mark of
endurance events.
UTCT
UTCT
Fan Mail
“So cool. It really took
me out of my comfort
zone... What an honour
to be part of such
an amazing event.”
Bongmusa Mthembu,
multiple Comrades
champion
“Brutal. And gorgeous.”
– Angela Jacobs
“I love this route.”
Emily Hawgood, pro
trail runner
“This is my challenge. I
can’t wait.”
Etienne Southey
“Stunning route.”
Hassiem4Life
“This is the one.”
Steph Crossland
“I have war stories for
centuries. Thanks for
an incredible race.”
Marieke Geurts
“Let’s do this.
Dreaming about it. The
pain of last year has
gone, and the dreams
are getting stronger.”
@runderrickrun
“What a vibe. What a
community. This race is
so inspiring.” @mikhi
“An adventure on our
doorstep.” @azismall
“There’s only one way
to describe this event…
Epic.”
Mike James
ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 71
 ONE
TEST Z

d r a c e s and club
cte s, coffee
Un r e s t r i p e n g y m
gs; o
gatherin p u b l i c spaces –
nd
shops, a
g h a s s p read like
in
and runn y e ar. All th
e
th i s much
wildfire o te s t a s
son t uld get o
ur
more rea s w e c o
gear a
running
.
hands on
r i te s f ro m 2022.
u
e r e ar e our favo
H
T
N SCOT
B Y R YA
ISSUE
SSU 6/
6 2022 CO A 73
0 2 RUNNERSWORLD.CO.ZA
S O
 RAD ROAD
SHOES

BEST ROAD SHOE

ADIDAS ADIZERO ADIOS PRO 3 /
R4 499
Looking back at 2022, and earlier, a
timeline emerges of Adizero Adios Pro
successes spanning more than two years.
This year our PB-breaker and Shoe of the
Year is the Pro 3, for its sensationally fast,
yet plush and stable ride.
The LightStrike Pro compound still
makes up the bulk of the midsole, which
has more volume than ever before,
standing 39mm tall. This time round
we see some interesting cut-outs, to
save a few grams here and there; but
with the expansion of the forefoot to a
wider platform, stability has not been
compromised. And the energy rods are
still inserted into the LightStrike, but now
extend a little further than they did in
version 2, for a little more rigidity and flex
after loading up on the downward force
of the foot strike.
But our Runner’s World testers are not
the only fans. Marginally faster (okay,
a large margin) is adidas-sponsored
Gerda Steyn, Comrades champion and
Olympian. She described the shoe as
“simply exceptional” after her first few
workouts soon after the launch. “They
feel stable, fast, grippy, and ready to
fire. I love the lightweight upper, and the
snug feeling around my heel. I’ve really
enjoyed running and racing in the Adizero
Adios Pro 2… but I can tell you, this is the
upgrade you didn’t realise you needed!”
adidas.co.za

SHOE O
F TH E Y
AD I DAS PRO E3AR

74 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

LONG-TEST FAVOURITE
UA FLOW VELOCITY WIND 2 / R3 499
This innovative shoe was introduced in 2021, and we’ve been using the
Velocity Wind regularly ever since.
A one-piece midsole and outsole, along with a 4mm-thick sock liner,
give the shoe a super-plush feel on the run. It’s cushioned enough
for easy and long runs, but the weight is impressively low thanks to
the combination mid- and outsole, which has dispensed with some
unnecessary weight (up to 80 grams, the brand says) to bring it almost
into performance shoe territory.
It's also very responsive, meaning it's perfect for tempo runs and
faster sessions.
underarmour.co.za
EVERYDAY WINNER
NB FRESH FOAM X 1080 V12 / R3 299
The ongoing journey of the 1080 is based on
producing a maximally-cushioned shoe with
high rebound.
New Balance cranked up the Fresh Foam
for the 1080 v9, adding a millimetre of
softness underfoot to make the shoe more
forgiving. In the 10th iteration, NB upgraded
the midsole to Fresh Foam X, which felt soft,
but not marshmallowy; laser-engraving
shaved off about 14 grams from the previous
version, making the shoe look sportier and
more lightweight. With v11 the designers
tweaked the upper, making it stretchier in
the forefoot for wider-foot runners.
Now, in 2022, the v12 has even more foam
in the midsole, which alleviates the constant
pounding your legs and feet are subjected
to when running on unforgiving concrete
pavement – like La-Z-Boy recliners for your
feet. A luxury experience, for daily use.
newbalance.co.za
ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 75
 TOP TRAIL
TO
O S
SHOES

BEST TRAIL SHOE

SALOMON PULSAR TRAIL / R2 699
Salomon’s Sense Ride has been a cult favourite among both beginners and long-time trail racers. Its firm, durable
cushioning handles daily jogs and long runs comfortably, and the moderate heel-toe offset feels accessible to
low-drop and high-drop runners alike.
The new 2022 Pulsar Trail has similar traits, but adds an energy-return-boosting perk – a propulsive TPU
plate that Salomon calls ‘Energy Blade’. Testers said the Pulsar feels slightly softer and more responsive than
the Sense Ride, and praised its reliable traction and secure inner-fit sleeve.
“The cushioning is protective and bouncy, but not super-plush. I didn’t feel sharp rocks underfoot, and my
turnover still felt fast,” said one tester who logs about 70km of road-to-trail running per week. “There’s a slick
and mossy flat rock on the Drupkelders Knysna trail that I test every trail shoe on. I’ve bitten the dirt many times
on it, but not while wearing the Pulsar. I felt super-confident bombing down the descent.”
salomonsports.co.za

76 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 202
EDITOR'S2
CHOICE

LONG-TEST WINNER
ASICS FUJI LITE 2 / R1 999
The Fuji Lite 2 is a lean trail shoe that’s designed for neutral runners –
unlike many other Asics shoes, it doesn’t have dedicated support features,
so the ride is smooth and fast.
The FlyteFoam midsole cushions impact forces without weighing
you down, and a full-coverage lugged rubber outsole bites into dirt and
loose terrain. It’s topped with a breathable mesh upper, and the tongue
features a ‘lace garage’ to keep your laces from snagging on branches
or debris on the trail.
Testers are eagerly awaiting version 3, which will be reviewed for our
Jan/Feb issue Shoe Buyer’s Guide.
Sportsman’s Warehouse

S PE E DY TRAIL
S H O E THAT
WO RKS
WE LL FO R
AL L T YP E S O F
RU N N E RS
BEST TRAIL VERSATILITY
SAUCONY PEREGRINE 12 / R2 699
Saucony’s Peregrine has long been a speedy trail shoe that works well for many types of runners in a wide variety
of conditions. It’s just as suited for newbies’ first footprints on a muddy trail as it is for shielding vert-chasers’
toes on rock-strewn singletrack. And it’s earned multiple awards from our team for its versatility – across
terrains, foot shapes and distances.
2022 saw a more durable, sleek mesh with the same level of protection, without the need for more layered
overlays. Underfoot, Saucony peeled off the TPU bead-based topsole and instead used it for the sockliner.
The midsole itself still uses less-responsive Pwrrun foam, but embedded in it is a new rock plate tuned to be
slightly more flexible. The more pliable rock plate keeps the shoe running smooth yet still protective, despite
the short stack height.
saucony.co.za

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 77

 BEST
INNOVATION

PUMA RUN XX NITRO / R3 200

For too long, running shoes have
been made for men and then just
scaled down to fit a woman’s foot
size. This year, Puma rewrote that
narrative with the Run XX Nitro, a
running shoe made specifically for
women.
Named after the women-
specific double-X-chromosome
DNA sequence, the Run XX stands
behind Puma’s ‘Run for Her’
positioning to prioritise female
runners’ needs. The dedicated tech
can be found in a fit that hugs a
woman’s foot at the heel, instep
and arch; a new, firm Nitro midsole
to balance durable and lightweight
technology; and Puma’s RunGuide
support tech to promote proper
alignment and increased stability
over longer distances.
Select Puma Stores

BEST RUNNING BRA

ADIDAS MARIMEKKO POCKET
BRA / R1 299
A bra with a stash-away pocket! For
innovation, this bra gets our vote.
Ke e p th in g s lig h t w e ig h t th i s
summer by allowing your innerwear
to be your outerwear – and still
have the capacity to carry small
items such as keys, phone and
gels. The mesh on the back and a

... RU N FO R H ER breathable hem band provide extra

P U M A RU N
comfort, and the technology in the
AeroReady fabric will keep you and
your stashed items dry.
adidas.co.za

78 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 BEST KIT

BEST TIGHTS
UNDER ARMOUR AUXETIC RUSH BEST WOMEN’S TIGHTS / R1 949
Athleisure tights have become the most versatile item in every woman’s
wardrobe, doing duty from unseen legwear in Zoom calls to coffee-shop
meet-ups, and always ready for a run.
These Under Armour tights are high-waisted and cover you right down to
the ankle, with a flat hem and smooth touch to the skin. With a side drop-in
pocket for carrying your cell phone to record your race-day experience, these
tights quickly became our favourite for every run-culture scenario.
underarmour.co.za

BEST JACKET
ADIDAS TERREX AGRAVIC WINDWEAVE
WIND JACKET / R2 100
Predictably, the weather in 2022 was
as unpredictable as ever; the variable
conditions keep us runners on our toes.
After testing jackets all year, we’ve realised
that what we used the most was something
light, with a degree of weather resistance,
but not necessarily waterproof.
The specific mapping of this Windweave
fabric did the trick in keeping the weather
out, while still maintaining a comfortable
environment inside the jacket. It packs
away into the chest pocket, meaning
testers were able to keep it handy for
most runs.
adidas.co.za

ISSUE
SSU 6/
6 2022 S O CO A 79
0 2 RUNNERSWORLD.CO.ZA 9
 BEST KIT BEST SHORTS
PATAGONIA NINE TRAILS WOMEN’S SHORTS / R1 299
Lightweight shorts made a comeback in 2022, and testers quickly made
light weight a priority. Finding a water-repellent outer fabric in a pair
of shorts that didn’t feel bulky and heavy, but kept its lightweight feel,
was a win – and this pair from Patagonia is a good example.
The inner includes a built-in HeiQ Fresh odour-control mesh liner.
Testers also liked the feel of the fabric stretch, and the extra thought put
into the back pocket in the form of a key loop for safety.
goneoutdoor.com

BEST SUMMER T-SHIRT

UNDER ARMOUR ISO-CHILL / R1 199
The tech in this tee is all about keeping the body cool,
a most welcome feature for our hot African summers.
The two main factors for achieving the chilling goal are
flat yarn and titanium dioxide. The flat yarn is a specific
fabric that lies flat against your skin and distributes your
body heat evenly and more effectively, and the titanium
oxide woven into the fabric absorbs more body heat than
normal fabrics, to help keep you cool.
The panels are designed to fit your body optimally,
so you get maximum contact with the skin to make sure 202
EDITOR'S2
the tech can do what it’s designed to do – and it all ends CHOICE
up being the most comfortable running shirt of the year.
underarmour.co.za

BEST SOCKS
FALKE STRIDE HIDDEN / R140 AND ANKLET / R150
There are as many favourite styles out there as there
are members of staff in the Runner’s World office.
What we all agreed on is that whether it’s hidden or
covering your calves, the Falke feel is what we all
want from a sock, especially when getting into long-
run territory.
Each sock is specifically constructed to match the
contour lines of your left and right foot, allowing for
the perfect anatomical fit. Extra-deep heel pockets
and arch support really manage to dial in the fit so the
sock stays in place, and breathability is high thanks to
extra mesh panels.
falke.co.za

80
0 RUNNERSWORLD.CO.ZA
S O CO ISSUE
SS 6/ 2022
2
 BEST TECH
BEST GPS INNOVATION
GARMIN FENIX 7 / FROM R13 999
The Garmin Fenix 7 range of watches
landed earlier this year. The Fenix family
was already famed for its excellent battery
life; but in the middle of the year we were
introduced to the fantastic solar-enabled
Fenix 7X models, which can go even longer
between charges, with a battery life of up
to five weeks in smartwatch mode and up to
five days in GPS mode.
For ultra-runners and adventure athletes,
the Up Ahead feature was one we used
a lot. It provides exact locations of aid
CHARGE
stations, as well as upcoming trails and turns,
and remaining distance and elevation. In
addition, you can programme it to display
performance metrics at defined checkpoints,
with a summary of the last split – and even
programme a rest timer, so you can keep track
of your progress and manage your time.
On the GPS side, the Fenix 7 is packed
with Garmin’s full suite of navigation features
and supports all major satellite systems,
along with the additional L5 frequency range
for improved accuracy in challenging GPS
environments. The Standard and Solar models
both allow downloadable TopoActive maps
from any region around the world, while the
Sapphire Solar models are preloaded with
TopoActive maps for your region.
garmin.com

BEST FITNESS TRACKER AND DATA

FITBIT PREMIUM APP
This year, Fitbit offered their new Fit Premium app benefits with the purchase of
the new Inspire 3, Versa 4 and Sense 2. We got a lot out of the in-depth data it
provides – especially towards the end of winter, when the excuse it gave us for
sleeping a little longer ('because FitBit says so!') was welcomed.
There’s also the means to optimise your routine, with a Daily Readiness
Score that uses your activity, sleep and HRV data to provide personalised
recommendations for your fitness level. Also useful is the Sleep Profile, which
analyses your sleep across ten key metrics each month, calculates your trends,
and compares them to what’s typical for your age and gender, so you can see
where you have room to improve.
totalsports.co.za

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 81

 BEST TECH

BEST GPS WATCH FOR

BEGINNERS
POLAR PACER / R4 000
We appreciated this new watch,
created specifically for runners,
right away. This is a device that will
please those looking for a simple,
straightforward running watch that
concentrates on getting the basics
right, with data and tracking feedback
from your run. Or other activities –
there are around 120 you can pick
from. Simply select up to 20 from the
Polar Flow app to add to the watch.
The Pacer ticks all the boxes you'll
need, including a fuel reminder and
fitness tests, and provides enough
battery power to not require charging
after every use; and its lightweight,
robust design will see you through 202
EDITOR'S2
many years of hard wear and tear. CHOICE
polar.com

BEST EAR BUDS

BEATS FIT PRO / R3 999
If I had to pick a single set of running headphones from
Apple, I’d grab the Beats Fit Pro. They take everything
we love in the AirPods 3 and Beats Studio Buds, but cram
it all into a tiny set of buds with an ear wing to help them
stay put. No matter how sweaty I get, these buds don’t
budge, and they don’t ache when you get up to an hour
or 90 minutes of running.
As with the Studio Buds, you still get those delightful,
tactile buttons that require just a light press to play/
pause, two presses to skip, three to go back, and a
long press to activate active noise cancellation and
transparency modes or Siri. The system’s easy to use,
and there’s no fumbling for little buttons.
The coolest feature, however, is one you might never
have considered: spatial audio. When you turn your
head, the audio rotates, so it sounds like the band is
staying in the same spot, just as it would sound when
you swivel your head at a real concert. It’s trippy, at first,
so don’t actually trip while you’re running – you’ll get
used to the feature quickly though. But it’s not just clever
audio effects at play here; the sound is remarkable, for
such small headphones.
istore.co.za

82 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 BEST TRAINING AID
5KG WEIGHTED VEST / R499
Those hard-running days can feel like
you’ve got a monkey on your back. But
testers found that actually strapping
some extra kilograms to your torso can
help you get to the next level.
The extra resistance comes in the
form of evenly distributed weight,
ensuring you won’t have excessive
pressure applied to just one point. For
those who feel instantly that the jacket
will be too cumbersome, the exposed
shoulders and chest give you the
freedom of movement you’d get from
a hydration vest… a vest packed with a
lot of food and water, mind you!
decathlon.co.za

BEST LIGHT
BLACK DIAMOND SPRINT 225 R999
We love this sleek, compact headlamp for running, because of its
performance and features, combined with its comfortable fit. The slim
headband doesn’t look all that sturdy but does a great job of keeping the small
light from bouncing, and the easy adjustability makes it dead simple to change
brightness. Instead of clicking a little button to dim or brighten the lamp,
simply swipe up or down past the sensors on the side of the housing to change
the intensity – it even works with gloves and with sweaty hands.
A note about the ‘two hours on high’ battery claim: our testing found the
Sprint 225 dims considerably during the first five minutes on high power, and
then settles into a medium intensity that Black Diamond says is intended as a
'power-saving feature'. We found that medium intensity to be plenty bright for
both trail and road running, and it remained steady for the next three hours.
But just know, you won’t get a full 225 lumens for more than a few minutes at
a time.
blackdiamondequipment.co.za

Lumens: 225
Weight: 51g
BEST FOR RECOVERY Battery: Rechargeable
BOTTHMS MASTER V1 MASSAGE GUN / R3 999 (2hr on high,
No longer a secret training tool: in 2022, the speedy vibrations of the 20hr on low)
myriad massage-gun choices out there are being used by many for aided
recovery. All winter we tested the variable heads of the Master V1, with
our testers getting braver and more inventive as to which part of the body
to massage.
Once you’ve settled on a favourite head attachment, the
12mm-amplitude vibration at a percussion rate of 53 impacts per second
does the rest. Regularly putting the massager to work as part of a running
routine seemed to radically assist the body's ability to recover.
botthms.co.za

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 83

 202
EDITOR'S2
CHOICE
C OC

BEST BABY STROLLER

THULE GLIDE 2 / R14 999
A stroller designed specifically for runners is just what
some of our Runner’s World staff have been looking for
recently, and the high-performance Thule Glide 2 is the
perfect answer. The lightweight, aerodynamic design
enables you and your child to get the most out of your
run on any terrain.
Speed and safety are also catered for, with a fixed
front wheel and integrated handbrake. And your child’s
comfort is taken care of too, with a fully adjustable
padded harness, a ventilated canopy for protection from
the elements, rear suspension, and a padded seat that
reclines to allow on-the-go naps.
thulestore.co.za

BEST HYDRATION SOLUTION

SALOMON ACTIVE HANDHELD / R599
Hydration packs are great, but they can
be overkill on a shorter weekday training
run when your hydration needs are under a

HYD RATIO N IN
litre. Those are the many runs on which the
500ml capacity and hand strap of the Active

YOU R HAN D!
Handheld from Salomon came into play.
You can see they’ve been in this game a
long time, given their attention to detail: it
fits perfectly in your hand, and the extra-
large 42mm-diameter cap is specifically
designed so you can get a refill as efficiently
as possible.
salomonsports.co.za

84 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 PIVOT SHOES QUPHORIA / R1 750
Just as exciting as the buzz around this year's super-shoes
was the introduction to the market of local shoe dog Roger
Zeino and his new brand, Pivot. His intention was to create
an affordable, well-cushioned shoe for all, including top-
end performers; and a brand-new, lightweight 198-gram,
fast tempo shoe is now available: the Quphoria. (The name
is derived from Coenzyme Q10, which assists in serotonin
production to give you that feeling of euphoria.)
Quphoria is designed to elevate the heart rate through fast
running, and in so doing, accelerate serotonin production to
give the runner post-run feelings of euphoria and joy. We’ll be
diving into a full test in our Jan/Feb 2023 Shoe Buyer’s Guide.
pivotandrun.co.za

WILD WITHIN SUMMIT CAP / R560

The love and effort put into these items can be
described as artisanal attention to detail. We’ve
had the cap for a while (we loved the coral colour
option), and now we have the T-shirt coming up
for summer. Hopefully, local mountain-lover and
running speedster Aiden Bennet will have more
up his sleeve for 2023.
thewildwithin.co.za

EZ MASSAGER / R149
Applying creams for muscle pain was just too
messy for the late John Taalman, who initiated
the invention of this cleverly designed applicator,
which gives you an intense blend of 4% menthol
and arnica oil deep into the muscles. The twin
head rollers are set up just right to get between
muscles and tendons to help aching bodies
recover.
ezmassager.co.za

THE
THERE SHE GLOWS SCRUNCHY U / R159
5
Jacq i Barhouch’s ingenuity
Jacqui i i in
i creatingi a reflective
i scrunchy for
your hair: such a simple idea, yet it’s
it s brought so much joy this year,
since we discovered it in autumn on Instagram.
This particular good idea means safety starts right at the top:
use the scrunchy to tie your hair back, while at the same time it
gives off a substantial amount of reflection. It’s activated when
light shines on it, to make your bobbing head way more noticeable
during those early-morning runs by the side of the road.
@theresheglows_sa on Instagram

ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 85

WHAT WE WEAR
1949 adidas Spike Prototype
Most sports fans will know
the story of how adidas and
rival Puma started, as
companies. Both exist now
thanks to a split between
brothers Adi Dassler and
his brother Rudolf, in 1949.
The brothers had started
the Gebrüder Dassler
Schuhfabrik (Dassler
Brothers Shoe Factory)
when Adi was just 24 years
old. They manufactured
some of the first spiked
running shoes, and helped
people such as gold
medallist Lina Radke win
the 800m at the 1928
Amsterdam Olympics.
At the controversial
Berlin Olympics in 1936,
Adi met up with legendary
sprinter Jesse Owens, who
apparently also raced in the
Dassler running shoe,
winning four gold medals.
The evidence to prove
Owens wore Dassler shoes
in Berlin is a little unclear;
but the great sprinter did
eventually become an
ambassador for the
adidas brand.
During World War II the
two brothers fell out over
how the Dassler company
should be run, and by 1948
it had been split into two
different companies:
adidas, owned by Adi
Dassler, and Puma, owned
by his brother Rudolf.
To differentiate adidas from
the Dassler company,
Adi decided to add a
centre stripe to the Dassler
configuration…
86 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022
THE THREE STRIPES
To differentiate adidas
from the parent Dassler
company, Adi decided to
add a centre stripe to the
Dassler configuration of
just two stripes; a closer
look at his prototype shoe
[main picture] reveals
the clear addition of a
centre stripe.
However, Finnish
footwear manufacturer
Karhu used exactly the
same three-stripe
configuration. adidas
The eventually acquired the
Signed signature branding from
Original Karhu, just after the 1952
Olympics, for two bottles
of whiskey and the
equivalent of R27 000.
Following the Dassler then called adidas
prototype, the ‘The Three Stripes
first official Company’.
version was
released in
1949 as the THE SPRINT SHOE
adidas Sprint The first official adidas
Spike; and this running shoe was the
model [above]
was signed by sprint spike, and this
legendary prototype shoe was
distance runner developed to test the
Emil Zatopek. visibility of the ‘three
stripes’ logo in 1949.
The rare shoe now sits
in the archives at adidas
international headquarters
in Herzogenaurach,
Germany.
WO R D S & P I C T U R E S : M I K E F I N C H
 LOOKING FOR A
BACK ISSUE?
JUST DOWNLOAD IT!

BUST THE RUT! AR EWA OC HR KYOOUUTR PNLEAXNT TLOE V E L P. 2 6

Y
YOUR BEST
S YEAR EVER!

50
SA's Top-Selling Running
The Guy With The H ARN E S S Publication since 1992

SSECRET
www.runnersworld.co.za

THE JOY!
How Running
Makes BEST RACES •
SHOE B
E U
You Happy IN THE WORLD

TOO SPEED
2021
R ’S GUID

YE

*Five are from SA

PAG E 5 2
R ’S GUI


GEAR O YES, YOU CAN
RUN FASTER!
F
R

Olympic

He Trains The
10 000m Runner
YE
E YEA

Here's How
TH

Dom Scott
p70
D

Best... & Can Make

PAG E 2 2 E
U
E YEA

SHOE B •

YOU Faster Too! RUNNING & ALCOHOL

TH

Why We Overdo It
R
F

PAG E 5 2
GEAR O 

WILL
RUNNING RUIN
Trail legend
Kane Reilly
in full flight.

MY KNEES? " The Ecstatic

PAG E 2 4
State Of Being "
SA's Eccentric Trail
2020: Phenom on 75 EXPERT TIPS AND PLANS
Running & Life
HOW • G E T F IT • B U R N FAT • B O O S T I M M U N I T Y •
WE RAN D C
NOVEMBER/
O
DECEMBER
/
2020
0 0
12307
B E H A P PY 02308

F ROM WOR L D R E C OR D S T O SOU

SOUTHERN AFRICAN
C EDITION
RSA R75.00 (VAT
(
ON
INCL))
January / February / ISSUE 1 / 2021
SOUTHERN AFRICAN EDITION

V IRT UA L R ACE S A ND BE YOND...

RSA R75.00 (VAT INCL)
NAMIBIA N$75.00
N www.runnersworld.co.za 9 771021 566004
www.runnersworld.co.za 9 771021
0 566004
56600

1. VISIT WWW.MAGZTER.COM
2. SEARCH FOR RUNNER’S WORLD SA
3. SELECT YOUR MISSING ISSUE, AND DOWNLOAD!
(PC, MAC, MOBILE OR TABLET)
TESTER NOTES I N S I G H T, E VA L U AT I O N S , A N D H E L P F U L T I P S S T R A I G H T F R O M T H E N O T E B O O K S O F O U R S TA F F

There’s no best-kept secret or magic bullet to

becoming a better runner. Ninety-nine per cent
of it is actually pretty boring. Put in the kays
consistently, prioritise sleep and nutrition, and
recover just as hard as you train. It’s that simple –
and difficult. But once you’ve done all those things
to maximise your potential, is there anything else
you can do (safely and legally, of course) to get
an edge?
We tested a variety of products to see which
really work to deliver those promised 'marginal
gains' – the extra boost you can squeeze out of
your training, recovery and performance. These
products aren’t panaceas or substitutes if you’re
skimping on the basics; but they might just be
worth adding to your routine, to tap into that
last 1 per cent.

Power Recovery Smoothie

1 MEDIUM-SIZED
FROZEN BANANA

2 SCOOPS HARVEST
TABLE POWER PROTEIN
SHAKE, CHOCOLATE
FLAVOUR

1 TABLESPOON
SUGAR-FREE
PEANUT BUTTER

1 TABLESPOON
CHIA SEEDS

1 CUP OF COLD WATER

Blend together with a

high-powered blender
for 1 min, and serve.

POWER-UP RECOVERY
Protein shakes can often be unpalatable; Harvest Table's Power Protein

Harvest Table Shake is not only delicious, but also does the job of recovery superbly.
The shake is packed with a combination of grass-fed whey concentrate,

Power Protein Shake

collagen and l-glutamine, which not only builds muscle but also looks
after the gut. Post-exercise protein is a critical part of most runners'
exercise regime, but many whey proteins are over-processed and can
Mike Finch

88 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 affect the digestive system, resulting in ulcers
and discomfort. Harvest Table's top-quality
whey protein is much gentler on the system,
and easier to process.
Joint and ligament maintenance is equally
sorted, with added collagen.
The Power Protein Shake is lightly
flavoured with pure chocolate – which isn't
overpowering, after a hard workout – and
sweetened with Lean Suga.
The Shake also contains MCT oil powder,
sourced from coconuts, which gives your
body energy when you need it most; as well as
magnesium, to support muscle function.
– Mike Finch
www.harvesttable.co.za
POLAR PACER PRO
If the ’90s are making a comeback, Polar’s
revival of its Pacer watch line is right on
trend. Designed for data-hungry runners,
the Pacer Pro features a faster processor,
brighter screen, and new antennae for
improved GPS connections, compared to the
brand’s current offerings. Most importantly,
it uses a combination of 10 LED lights and
four light detectors to track heart rate with
greater accuracy. That’s big news, because
heart rate is the key metric that informs
the Pro’s algorithm for making training
recommendations, sensing sleep stages, and
assessing your recovery from workouts. We
found that the Pro seemed to do a better job
of successfully eliminating random spikes or
running with it, right? However, we think
having both options could be useful.
“My VO₂ Max score from the Running
Test (52 mL/kg/min) was significantly
higher than my score from the Walking Test
(42). Compared to multiple tests I've taken
on other devices, the first appears more
accurate. Given that I'm an experienced
runner, it makes sense that a running-based
rather than a walking-based test would
better reflect my fitness. If I was just getting
into the sport, or gradually returning to
running post-injury, the Walking Test would
be ideal to determine my starting point,” said
test contributor Morgan Petruny.

Lelive. drops in heart rate than comparably priced

models from other manufacturers.
All the Shade Interestingly, the feature Polar touts for
the Pacer series is a new Walking Test (in
Marula Tinted addition to the existing Running Test) to

SPF 30 Moisturiser
estimate your VO₂ max. If you’re spending
R6 000 on a watch, you’re going to be

Even if I'm giving

PROS:
it my all, I feel it's
✓ ACCURATE HEART-RATE TRACKING AND
important to still look POWER MEASUREMENTS
good while out running.
✓ TURN-BY-TURN GPS AND HILL SPLIT TER
However, wearing
✓ IN-DEPTH TRAINING ANALYSIS
make-up is a no-go for
me, as the combo of CONS:
sweat and cosmetics X LESS ACCURATE CADENCE
results in break-outs X OVERESTIMATES SLEEP TIME
and clogged pores.
Local brand Lelive
has provided the
Open your
answer with their
Polar Flow diary
naturally-tinted marula in a web browser
moisturiser! It adds a for the deepest
healthy, natural glow analysis.
while potecting your
skin with a high SPF30.
It also has added zinc
oxide, which helps to
shield the skin from
UVA and UVB, while
vitamin E protects
against free-radical
damage. It's also
sweat resistant, so no
stinging eyes!
– Alana Munnik,
RW Creative Director

WHICH FABRICS REDUCE MID-RUN CHAFING? 40 THE RESULTS //

Compared to the top-
30
To replicate fabric-on-skin friction, we covered a 4kg weight with a performing material,
variety of shorts materials, and pulled the weight across fake skin. (Tattoo 20 cotton required us to
artists use the fake skin material for practice.) We dampened both the 10
exert 11N more of force.
fabric and the skin with warm salt water to simulate sweat and heat. Using That might not seem
0
a handheld force gauge, we measured the peak force required to move Under Armour adidas Nike 100% like much, but it adds
Supplied

the weight. The more Newtons required, the more friction was present. Iso-Chill Own The Run Dri-Fit cotton up to a lot of extra
High friction can lead to chafing. Cotton Elastane Nylon Polyester heat and rubbing over
the 40 000 steps in a
marathon.
ISSUE 6/ 2022 RUNNERSWORLD.CO.ZA 89
 BACKMARKER

THE PAST IS ANOTHER COUNTRY,

BUT I’M DREAMING OF REVISITING
BY PAU L T O N K I N S O N

dropping. The Covid tax around my

waist is receding, and I’m under 82kg
for the first time in a while.
I drive to parkrun feeling
buoyant. I decide I’m going to go for
it from the start, so I push myself
and I’m breathing hard fairly soon.
The first lap around the football
pitch and on to the tarmac, it’s push,
push, push. But I fade in the second
half, and I run myself empty by the
GREAT MINDS end. At one point I nearly fall over,
purely because my legs are too tired
"Don't dream
to take the stress of it – they buckle,
of winning;
but I rally and finish, stumbling
train for it!"
down the chute in 38th position.
– Mo Farah
That’s a jump of 10 places or so.
"If the sun Then it’s hot chocolate and
comes up, I basking in the post-parkrun glow. I
have a chance." feel so tired and heavy and – let’s
– Venus face it – slow, towards the end, that I
Williams wonder whether my improving times
might have stalled. But I discover
"I've failed over
that I ran 21:24. It’s a big leap – all on

H
and over again
30-odd kays a week with no
in my life. And
speedwork (and in the spirit of full
itherto, there have been two stages in my running life: the that is why I
disclosure, sharing a pack of
period when I was 14 to 17 years old, and then the return to succeed."
Liquorice Allsorts every night).
running from my mid-thirties to the present day. Now – Michael
My mind starts whirring. If I can
comes the third stage of my running life. Jordan
get one more long run in a week and
Teen Tonks was an extremist, doing more than 80 kays
"Things that a club speed session on a Wednesday,
a week, and double sessions. The times I achieved then
hurt, instruct." lose a bit more weight… I think about
shine like distant diamonds. But I have a tendency to judge
– Benjamin runners I want to beat at parkrun, or
present efforts against those achievements and imagine a world where I could
Franklin" at least pace myself off. The club 5Ks
get close again. Of course, this is madness. The past is another country; and in
are coming up, and it would be nice
all aspects but running, I prefer this one. "There is no
not to be too embarrassed. Maybe I
Then came the second coming, peaking with my sub-three marathon. It wasted effort."
could take out a second bond on a
was a joyous episode in my running life. The gentle ascension to the foothills of – Buddhist
new pair of running shoes? After
hard training, momentum slowly building. It was exhilarating to run hard, join saying
that ultra next month – and with a
a club and push myself. Post-sub-three, my body kicked back a bit. Then came
bit of speedwork thrown in – I
Covid, weight gain, injuries, and a what-am-I-doing period.
should be flying by the new year.
Now I’m in the post-Covid era. Momentarily, my body seems to have
Then, maybe a bit of cross-country,
I L LU S T R AT I O N : P I E TA R I P O S T I

decided to give me a break from injuries. It could be the new running shoes.
and that 16km race coming up. I
It’s certainly not the exercises recommended by the physio that I haven’t been
haven’t run a 16km since I did 62:20
doing. I look at my ‘second stage’ PBs, far away in that other country, and I’ve
in a hilly race as a kid.
placed my mid-forties sub-19 5K and sub-40 10K in a sealed envelope, but I’m
With new shoes, a summer of
back on a trajectory of improvement. Every week, I go to parkrun and get
running and no sweets, maybe I
faster. Five seconds here and 10 seconds there. After restarting in the 22:30
could get a PB?
range, I’m edging down towards 22 minutes. Slower than before, but making
As I said – madness!
progress. I feel like I’m moving differently, flowing more – and my weight’s

90 RUNNERSWORLD.CO.ZA ISSUE 6/ 2022

 Which kind of
runner are you?
Some love running; some hate it.
Some run fast; some run far.
Some run for fun; some run because it’s an obsession.

Introducing
The new Pacer Series.

Polar Pacer Polar Pacer Pro

GPS Running Watch Advanced GPS Running Watch

Run with Polar.