05275
MAY 2017
SOUTHERN AFRICAN EDITION
RSA R40.00 (VAT INCL)
NAMIBIA N$42.50
www.runnersworld.co.za
9 771021 566004
WARM-UP
CONTENTS
THE LOOP
56
08
RAVE RUN
12
MAY
2017
EDITOR’S LETTER
16
WE RAN IT OFF!
Our Runner’s World Run It Off
Club stars show off their svelte
figures, and prove that running –
combined with a healthy diet – is
one of the most effective ways to
transform your body.
BY LISA NEVITT
49
66
7 SPEEDY
SHOES
EMBARRASSING
QUESTIONS
Want fast times on
the road? RW puts
the most lightweight
racing shoes on the
market to the test.
BY RYAN SCOTT
From your sex life, to
flatulence, to black
toenails… experts
answer your most
awkward running
questions.
BY THE RUNNER’S
WORLD STAFF
72
78
THE
OVERTRAINING
MATRIX
THE
RUNNER’S HIGH
How seriously
should we be
taking rest? Very
seriously.
BY LISA NEVITT
New science
suggests running can
help addicts fight
drug and alcohol
abuse. Is this the
breakthrough we’ve
been searching for?
BY CALEB
DANILOFF
ON THE COVER
We Ran It Off!...........................56
Overtraining..............................72
The Runner’s High....................78
‘Go Faster’ Shoes.....................49
Refresh Your Life......................33
Embarassing Questions............66
4
RUNNER’S WORLD MAY 2017
PHOTOGRAPH BY NICK ALDRIDGE
WARM-UP
CONTENTS
WE’RE ALWAYS
RUNNING AT
RUNNERSWORLD.CO.ZA
46
P H OTO G R A P H B Y F E R D I N A N D VA N H U I Z E N
44
43
8 WEIGHT-LOSS
MISTAKES TO AVOID
Sneaky slip-ups can derail
the weight-loss efforts of
even health-savvy runners.
Sidestep these common
errors, and those unwanted
kilograms will melt away.
Visit runnersworld.co.za/
weightlosswoes
26
HUMAN RACE
19
R
omeo Kumalo – TV ‘shark’,
entrepreneur... ultra-runner.
21 T
he Singlet He knows it all.
22 I Ran It Off! How Nicole Scullard
became a buff bride.
24 I nsta Runner Running in the
Lowveld, through the lens of a
wildlife conservationist.
unner By The Numbers The
29 R
ultimate runner’s body.
40 A
sk The Experts Why should I
vary the steepness of hill repeats?
42 The Sports Scientist What
happens when you don’t pace
yourself correctly?
FUEL
44 Upper Crust Six delicious ways to
build a healthier pizza.
46 Fridge Wisdom Recover after a
cold run with warm, antioxidantpacked drinks.
RACES+PLACES
PERSONAL BEST
TRAINING
34 R
efresh Your Running Life How
to revamp your routine for big
rewards.
38 B
eginners Add just five minutes
of running (or cross-training, or
meditating) for fun and fitness.
39 T
he Fast Lane Try 20 – yes,
20! – 400-metre repeats for a
confidence-boosting workout
loved by running legends.
6
RUNNER’S WORLD MAY 2017
87 Racing Ahead
COLUMNS
26 R
oad Scholar
Emotions Per Kilometre
BY PETER SAGAL
28 Planet Runner
Surviving The Runner
BY KELLY KIDGELL
90 Back of the Pack
Comrades Counsel
BY BRUCE PINNOCK
ON THE COVER
MAY
2017
WEIGHT-LOSS SPECIAL
Smas
AP h
7 ‘Go FaB!
st
Shoes er’
SA’S BEST-SELLING RUNNING MAGAZINE
We Ran
It Off!
p49
Inspiring
Lessons From
Runners Who
Went From
Fat To Fit
Refresh
Your Running Life
Go Longer
(or Faster)
Get (and Stay)
Motivated
9 Injury-Proofing
Moves
TARA DA SILVA,
RAN OFF 30KG
Are You
Training
Too Hard?
Trots,
Farts &
Dodgy
Toenails
Spot The
Warning Signs p72
Embarrassing
Questions…
Answered!
p66
Special Report
Runner's High!
It Helps Cure Addiction
But Can It Be One, Too? p78
05275
MAY 2017
SOUTHERN AFRICAN EDITION
RSA R40.00 (VAT INCL)
NAMIBIA N$42.50
www.runnersworld.co.za
Runner – Tara da Silva
Photographed by
Dominic Barnardt
9 771021 566004
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WARM-UP
THE GALLERY
THE LOOP
#INSTARWRUN
We asked you to show off your running experiences.
Here are four submissions that made us envious!
THE INBOX
WINNING LETTER
CHANGE – ONE RUN AT A TIME
Each time I run 5km, I
choose to greet people. As a
result, I’ve seen pedestrians’
faces light up with a broad
smile. Some have even said
‘Well done!’, or asked if they
can join me. My personal
favourite: once, a lady who
was probably twice my age
shouted, “Vinniger, sussie!”
Which got me thinking… if
500 000 runners greeted
20 people daily, some 10
million exchanges and
connections would occur.
Assuming these runners
trained three times a week,
over 30 weeks of the year,
there would be 900 million
moments in which South
Africans experienced
human solidarity! – HELGA LISTER,
PRETORIA
HONESTY’S THE BEST POLICY
Honesty and integrity are
essential ingredients of
good sportsmanship, and
runners should strive to
uphold these values. On
race day, it’s easy to follow
the crowd, or try to put
yourself in the best position
to nail a PB. Which is why
I’d like to commend the
honourable few athletes at
the Pick n Pay Marathon
who stood in a seeding pen
that matched their running
ability. It’s in everyone’s
best interests to let the
speedsters go first, because
it prevents congestion,
pushing and shoving. The
same goes for queuing
at porta-loos: everyone’s
anxious to get to the start,
but you should always
respect the first-come-firstserved rule. – FRANCES HARRISON,
“What a fantastic morning out on the
@comradesmarathon route with my
teammates. Plenty of laughs, and plenty
of kilometres.” – @rogwestbrook
“How to handle an African zebra
crossing: take a pic, and walk slowly so
they don’t kick you.” – @ingridhauger1981
“Old Mutual Om Die Dam #50km.”
“Second half marathon done. And so
am I! It kicked my ass! But well done
to this amazing lady! Good times all
round.” – @migueldasilva
JOHANNESBURG
THE POLL
LADIES, WHAT DO YOU
CARRY WITH YOU TO
STAY SAFE ON THE RUN?
4%
9%
Whistle
Knife
or other
weapon
23% 64%
Pepper
spray
– @crystlelynne.moore
INSTA OF THE MONTH
“The most golden of golden hours up on Knife’s Edge this morning…
literally glowing.” – @megmackenzie1
?
Nothing
This month’s winning letter will receive a pair of Budds By DJ Fresh Bluetooth
Earbuds, valued at R699. Whether you’re road or trail running, hiking or at the gym,
at home, at work or in between, BUDDS By DJ Fresh will give your life a soundtrack.
Music and calls are transmitted to your earpiece wirelessly, allowing you freedom to
move without the restrictions of being physically attached to your mobile. The rubber
buds, ear-hoops and in-ear control panel all work together to give you a lightweight
but firm in-ear grip. Write to: Runner’s World, PO Box 16368, Vlaeberg, 8018; Fax:
021 408 3811; or email: [email protected] (letters must be no longer than 100
words and must include your name, address and telephone number or email address).
P H OTO G R A P H B Y G L E N M O N TG O M E R Y ( S T R E TC H )
Runner’s World reserves the right to edit readers’
submissions. All readers’ submissions become the sole
property of Runner’s World and may be published in
any medium and for any use worldwide.
RETRO ACTIVE
THE OTHER POLL
Looking Back
Iconic covers, memorable (?) fashion…
and we covered some of the biggest
stories in SA running history.
In RW May 2005, which happened to be a special
issue on weight loss, we featured a Spirulina
advertisement – number five in a series, apparently –
in which marathoner and multiple Comrades winner
Vladimir Kotov shared a secret.
“Like everyone else,” he confessed, “I pretty much
eat what I want. After training, I like a beer, to give me
Vitamin B and carbohydrate.”
Except… Kotov isn’t ‘like everyone else’: he’s an elite
athlete. From page 39 of the same issue:
“The problem is that we read about the nutritional
habits of ultra-thin elite runners, then assume that as
recreational runners we can do the same,” points out
Dr Madelyn H Fernstom. “But we’re not elite runners. It
takes only 420 kilojoules a day to gain an extra 4.5kg in a
year. As runners, we tend to underestimate the amount
we eat, and overestimate the amount we burn.”
#somebodycallthefunpolice! – WORDS BY LISA NEVITT
FA FALKE Runners World Mag Ad PATHS.ai
1
2017/02/02
Along with running, which of
these do you do regularly?
6%
11%
Meditate
Yoga
5:05 PM
41% 42%
Stretch
Nothing
– I just
run.
RUNNER’S WORLD PROMOTION
SA’S
BIGGEST
ONLINE
RUNNING
PORTAL
Training Programmes
for Every Distance
Complete Race Calendar
Expert Tips, Workouts and
Injury-Prevention Advice
Everyday Motivation!
WARM-UP
Southern African Edition. A joint venture between Rodale Press, Inc and Media24 Magazines.
EDITORIAL
What
post-race
food is the
RW staffers’
biggest
guilty
pleasure?
Mike Finch
“A Simply Asia
514.”
Lisa Abdellah
“I usually skip
the food and go
straight for the
wine I’ve been
avoiding all
week.”
Mark Arendse
“I avoid coffee
at all costs.
But I do enjoy
cinnamon
pancakes and
Coke.”
Dave Buchanan
“Boerie rolls
and beer and
doughnuts and
bacon-and-egg
zarms and
koeksisters
and... ”
Editor MIKE FINCH ([email protected])
Deputy Editor LISA ABDELLAH ([email protected])
Senior Designer MARK ARENDSE
Chief Sub/Managing Editor DAVE BUCHANAN
Associate Editor ANDRÉ VALENTINE ([email protected])
Online Editor PENNY TREVENA ([email protected])
Digital Content Manager YENTL BARROS ([email protected])
Gear Editor RYAN SCOTT ([email protected])
Scientific Editor DR ROSS TUCKER
Editor-at-Large BRUCE FORDYCE
CONTRIBUTORS
Nick Aldridge, Dominic Barnardt, Tudor Caradoc-Davies, Wayde Finch, Chris Hitchcock, Kelly Kidgell,
Vernon Landsberg, Sean Laurénz, Cameron McDonald, Glen Montgomery, Nick Muzik, Lindsey Parry,
Bruce Pinnock, Ryan Sandes, Ferdinand van Huizen, Cedric Angeles, Liz Applegate, Lauren Bedosky,
Michael Burrell, Caleb Daniloff, Jeff Galloway, Hal Higdon, Alex Hutchinson, José Mando Jana, Pat Jarrett,
Zohar Lazar, Mitch Mandel, Andrea Manzati, Stephen Matera, Jen Mortensen, Jen Murphy, Rami Niemi,
Jacob Pritchard, Andy Rementer, Peter Sagal, Roger Sedres, Jordan Siemens, Gary Taxali
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browns. ”
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WHO CONTRIBUTED ALL THE EMBARRASSING QUESTIONS?