Simple Mental

Tricks To Boost
Your Run
The Perfect
Race-Day
Fuel Strategy
p34

Abs like
these...
Here's How p41 PAGE 68

107 Inspiring
Reasons To
Love Running!

A Simple Plan To Lose 10280

Weight, Build Strength OCTOBER 2017

SOUTHERN AFRICAN EDITION

& Crush Your Goals

RSA R40.00 (VAT INCL)
NAMIBIA N$42.50
www.runnersworld.co.za 9 771021 566004
 CONTENTS October 2017
THE LOOP 08
RAVE RUN 12
EDITOR’S LETTER 16

66
CROSS-TRAINING SPECIAL

CRUSH
ANY GOAL
You need to log more
than kilometres to
achieve your running
dreams. This simple
plan incorporates
strength, flexibility,
and cross-training for
a stronger, fitter you.
BY BILL PIERCE &
SCOTT MURR

Straight for ward

Do what our exper ts
say in ‘Crush Any
Goal’. Repeat. It’s
that simple.

ON THE COVER 51 72 80 84

GPS running watches................51 FACE OFF! THE RUNNER GUY I RUN BECAUSE… OFF THE GRID
Mental tricks.............................42 Wearable tech for Swim. Cycle. Run. All Temporary (poetic) Madagascar is a trail
Beat the stitch...........................41 your wrist – that insanely fast. Must be licence: an ode to runner’s paradise…
Fast, strong, injury-proof.........66 does more than James Cunnama, SA’s all the reasons our and a welcome return
Race-day eating........................47 ever before. Ironman superstar. readers run. to the simple life.
Abs like these............................68
BY RYAN SCOTT BY MIKE FINCH BY DAVE ROBINSON BY LISA ABDELLAH
‘I run because...’ ........................80

4 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPH BY FERDINAND VAN HUIZEN

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 CONTENTS

34

WE’RE ALWAYS
RUNNING AT
RUNNERSWORLD.CO.ZA

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

40

8 WAYS TO KEEP
COOL THIS SUMMER
Feeling hot and sticky
before you’ve even walked
out the door? Survive the
heat with these easy-to-
implement tips at
runnersworld.co.za/

42 summerrunning

42 M ind+Body Slay your setbacks:

HUMAN RACE ON THE COVER
overcoming failure requires a
mental shift.
19  he Backwards Ultra-Marathon
T
Rastafarian Beekeeper Er… that
44 Ask RW Sweets for runners?
Sure. But which? Also, beat OCTOBER

kind of says it all.
24 I Ran It Off! A sedentary student
becomes a slim sénorita.
26 Social The Keeper of the Calves
of Doom gears up for his big day.
31 Runner By The Numbers Yes,
there are even stats about black
toenails. We found ’em!
2017
desk-job stiffness.
46 T  he Sports Scientist Is self-belief
the only thing between all of us
and a sub-2-hour marathon?
47 Fuel Breakfasts of champions:
for a successful long run, you
need rocket fuel.

RACES+PLACES
PERSONAL BEST
95 Racing Ahead
34 R ace Weekend No-stress do’s and
don’ts – before, during, and after
the big day. COLUMNS
38 Beginners Stride with pride: walk
breaks could actually help you 27 P
 lanet Runner
finish faster. Head Strong
40 The Fast Lane For stronger pre- BY BRUCE DU BOURG
race prep, you need to know the 30 L
 ife and Times
Runner – Laura Scanlon
art of the perfect taper. Embrace The Tough Stuff wears top by Lorna Jane,
41 Body Shop When tightness or BY CINDY KUZMA watch by Garmin, tights and
cramps set in, these four fixes 98 B
 ack of the Pack shoes by adidas.
offer quick relief. Once Bitten
BY BRUCE PINNOCK Hair & make-up by
Colleen Paioni

6 RUNNER’S WORLD OCTOBER 2017 Photograph by

Sean Laurénz
 THE LOOP THE GALLERY

THE INBOX #INSTARWRUN

WINNING LETTER
A TRIBUTE
I ran this year’s Knysna Half
Marathon in support of
locals living in a community
that had been devastated
by fire. But I also did it in
memory of a special friend,
Barbara, who passed away
earlier this year. Barbara and
I go back a long way: she’s
been a stand-in mother,
mentor, gym instructor,
and she had a positive spirit.
We asked you to show off your running experiences.
Here are three submissions that made us envious!
body and mind are limitless.
– STEPHANIE KRUGER, CAPE TOWN
NEVER SAY NEVER
I never considered myself a
runner. I had weak knees, a
dodgy back, and had always
been more academically
and culturally inclined. Until
one day, not so long ago, I
decided to put on my (very
old and very cheap) running
shoes and take to the roads. “The circle of running happiness.”
A close friend had recently – @candybrand

She never let age define died due to weight-related

her, and she always looked
immaculate. Running along
those burnt but still beautiful
hills, I thought of Barbara,
who would’ve celebrated
her 90th birthday this
year. Out of the ashes, the
incredible human spirit rises,
and the rewards of a healthy
issues, and I was sick of
feeling tired. But not for one
second was I expecting to
enjoy running! I found there’s
nothing like breathing in
fresh air, and the satisfaction
of feeling my body working
beyond my expectations.
– INGE MARAIS, CENTURION

“#sundayfunday An afternoon well “Just a baby Springbok in search of

spent with the best people.” selfie opportunities at a parkrun.”
THE POLL – @lyle_hartzenberg23 – @crazy_normal_me

RACE INSTA OF THE MONTH

MEDALS:
LOVE ’EM OR
LEAVE ’EM?

I L L U S T R AT I O N B Y G E T T Y I M AG E S /G A L LO I M AG E S ( M E DA L )

71% Love
29% Leave

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.

This month’s winning letter will receive a pair of Budds By DJ Fresh Bluetooth “LEGEND. LEGACY. DREAM.”
– @WAYDEDREAMER
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: rwletters@media24.com (letters must be no longer than 100
words and must include your name, address and telephone number or email address).
 READER COMMENTS THE POLL

WHAT IS DO YOU RUN WITH

YOUR DOG?

YOUR MOST
PRIZED
RUNNING
22%
YES

MEDAL?
P H OTO G R A P H S B Y G E T T Y I M AG E S /G A L LO I M AG E S ( M E DA L ), S E A N L AU R É N Z ( D O G )

“At school athletics,

a girl pushed into me
at the starting line of
a 1 600m race. ‘Get
“My Comrades
back-to-back
medal. You
only get one
“My great
granddad’s
Comrades
Vic Clapham
78%NO
out of my way,’ she chance.” medals.”
said. ‘You’re wasting – Michael Rynier – Anthony
your time.’ I was so Lenhoff Clapham
maddened by her
unkind words that “The one I got “Each one I
I caught up to her for my first earned after
and beat her on the 5-K. I only I recovered
last lap! My medal started from an ankle
proves anything is running when fracture – slow,
possible, if you put I was 60 but worth it.”
your mind to it.” years old.” – Edwina
– Laura DiGioia Beaver – Louise Bourgon Stellenboom

AUGUST 2017 RUNNER’S WORLD 9

 RUNNER’S WORLD PROMOTION

SA’S
Southern African Edition. A joint venture between Rodale Press, Inc and Media24 Magazines.

EDITORIAL

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ONLINE
annoying Scientific Editor DR ROSS TUCKER
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thing the
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have seen Johan Badenhorst, Daniel Born, Kelly Burke, Tudor Caradoc-Davies, Casey Crafford, Bruce du Bourg,

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 RAVE RUN

GLAMORGAN
FARM, THABA
’NCHU DISTRICT

Photographs by…
Llewelleyn Lloyd
(Reblex Photography)

Words by…
Claus Kempen

Runners…
Adrian Saffy (and entourage)

GPS Location
29°14’3.683”S
26°54’11.999”E

Grading
Intermediate-advanced
Elevation gain: 500-1500m

Duration
You can run the flat sections
in an hour. Feeling more
adventurous? There’s a
tougher 15km route over the
mountains that takes two to
three hours.

Best Time To Run

This is a self-supporting
route, so carry enough
hydration – particularly
during summer, when it’s hot
and uncovered. In winter, any
time of day is suitable.

Terrain
Mostly singletrack, with
proper elevation and technical
descent. The imposing bulk
of Thaba ’Nchu (Tswana for
‘Black Mountain’) is visible
from various vantage points in
Bloemfontein, and the mountain
is a wonderful escape from the
city. The freestanding peak
rises almost 500m out of the
surrounding plains, some 5km
southeast of the settlement
of Thaba ’Nchu, on the
Bloemfontein to Maseru road.

The Run
It starts in a flat, grassy area,
where there are beautiful
rock formations, swamps,
and awesome views from the
northern lookouts. The route –

12 RUNNER’S WORLD OCTOBER 2017

OCTOBER 2017 RUNNER’S WORLD 13
 RAVE RUN

GLAMORGAN FARM,
THABA ’NCHU DISTRICT

indicated by footprints painted

on boulders and rocks – heads
up the mountain, through a
wooded ditch and a gate, and
then a diagonal path leads
towards an obvious saddle neck.
Once you’re on the ridge
there are no longer any
footprints, but a distinct path
continues to the right, on a
gentle gradient to the top. A
yellow stile to the left of the
path takes you on a slight
detour over a fence, and
down through the bushes
to an overhang cave with a
perennial water drip.
After checking it out, return
to the main path and continue
to the top – or visit it on your
way back down for lunch.

Heritage
The mountain was a lookout
point for British soldiers in
the Anglo-Boer War, and the
stone walls, constructed along
the perimeter of the western
plateau during this period,
have survived.

Refuelling & Other

Activities
The Black Mountain Hotel
is only 10 minutes away
from the route, and is a
great place for a weekend
getaway. There are leisure and
sporting facilities, including
a spa, solarium, sauna,
children’s entertainment,
sundowner cruises, game
drives, fishing, water sports,
horse riding, and much more
(blackmountainhotel.co.za).

Getting There
Glamorgan is situated
approximately 400km south-
east of Johannesburg, and
80km east of Bloemfontein.
The turnoff to the farmstead
is 5km south-east of the
settlement of Thaba ’Nchu, on
the Bloemfontein to Maseru
road. Follow the bluegum-lined
dirt road for 1km to the parking
area behind the farmer’s house.

For more information contact

landowner Joy Kemp
(083 408 0351), or
Adrian Saffy from Pure
Adventures (082 566 5668).

FOR MORE AWESOME

RUNNING PICS, VISIT
RUNNERSWORLD.CO.ZA /
RAVERUN.
OCTOBER 2017 RUNNER’S WORLD 15
 EDITOR’S LETTER

5
Reasons
To Race
A 5-K

#5IN20 1
The Thrill of Speed
Pushing hard
It’s always ‘further’. Why not ‘faster’ instead? bombards your body
with endorphins, and
the rush of running
fast is like no other.
IN A 5-K, the challenge matches the pain. It’s a Running a fast 5-K requires more than
battle of the mind against the shortcomings of just training fast... it’s about finding the right
2
the flesh, and one of the purest tests of running. balance. Cross-training, intervals, recovery, and
It’s Over…. Fast!
At the time of writing, a group of like- overreach treadmill workouts are all part of the
Even if you’re slow,
minded friends and I had decided to take on plan; they’ll help build the strength you need to
it’s over in under
the challenge of running 5km in 20 minutes run a speedy 5 000m, while maintaining balance. 45 minutes.
– by the end of this month. Admittedly, for Because anyone can run a 5-K, but not
most of us the challenge is more about running everyone can run it quickly. 3
our fastest 5-K, rather than breaking the Race results suggest that finishing under 20
It Builds Strength
Running hills and
intervals helps build
“Running a fast 5-K requires more a stronger body
for even longer
than just training fast... it’s about distances. It’s also
better for your body.
finding the right balance.”
4
20-minute mark. But the race is still on. minutes puts you in the top three per cent of any It’s Achievable
We even started an Instagram account field; and that the right 5-K training plan will Virtually anyone can
(@midlife_cri5i5) to document the journey, include 60km weeks, and five days of running a run a 5-K; so you can
risk going out too
which was born of a discussion we had on the week. Yeah, and it’s ‘just’ a 5-K! hard, and still finish.
WhatsApp group we use for, uh, organising In this issue we focus a lot on crushing
poker games. goals – hence ‘Crush Any Goal’, p66; and most
5
The discussion was about challenges; and as is of this feature is about doing the right sort of
It’s Fun Time
the South African way, the topic gravitated in the cross-training to help you run better, faster
Time trials,
direction of ‘further’, rather than ‘faster’… Two and injury-free.
parkruns… there are
Oceans Ultra, Comrades, etc etc. For someone who hates ‘gym’ work, it’s just so many 5-K options
When I suggested that perhaps the new the kind of non-running workout I’m rolling out that offer great
challenge of running is to go faster, it ignited a to help me get as close as I can to that #5in20 courses and a
fire in the (slightly rotund) bellies of our middle- goal… or at least hold my head high at the next relaxed vibe.
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 ( R U N N E R )

aged group. You see, as we get older, faster is poker game.

actually better for us. The scientific evidence is
clear: as we age, we lose muscle mass, so weight-
bearing exercises that build muscle are more MIKE FINCH
important than ever. EDITOR-IN-CHIEF
There’s nothing wrong with running @MikeFinchSA
long distance, but the reality is that in the
long run (no pun intended!), building speed
and strength is probably better for us than
churning out the mileage.

16 RUNNER’S WORLD OCTOBER 2017

 HUMAN RACE News, Trends, and
Regular Runners Doing
Amazing Things

The Backwards
Ultra-Marathon
Rastafarian
Beekeeper
WORDS: GUY JEPSON

Farai Chinomwe waves as

he bounces up the sand track
in a borrowed Mercedes. “OK,
let me get these guys out,” he
says, pointing to the bees that
have escaped from the box in
the back and are swarming in
the car’s windows.
There’s a reason Chinomwe’s
known on Johannesburg’s
streets as ‘Rasta Bee’. The
dreadlocked beekeeper has
lost count of the number
of hives he’s rescued and
relocated, or persuaded people
with big properties to ‘adopt’.
But it’s his remarkable
exploits (in the name of bee
conservation) as a backwards
long-distance runner – starting
in 2015, in races such as Om
die Dam, Two Oceans and
Comrades – that have brought
him national attention.

PHOTOGRAPHS: DANIEL BORN OCTOBER 2017 RUNNER’S WORLD 19

 Chinomwe ran his fifth Comrades
Marathon this year; and for the third year
in a row, he ran the punishing 90km race
backwards, to draw attention to the plight of
the world’s bees, threatened by habitat loss,
viruses, the increasing use of insecticides,
and climate change.
During races, as the tail-enders take turns for
a chat and a picture with the ‘backwards guy’,
it’s easy to forget that in 2014, he ran his second
Comrades the ‘normal’ way in a little over seven
hours – good enough for a silver medal.
“I like to encourage the social runners.
I tell them when I overtake them, ‘Don’t
feel offended, you’re in front of me, you’re
doing alright’. I also get inspired by the
determination I see on their faces,” says
Chinomwe, 38.
Born in Masvingo, south-eastern
Zimbabwe, he moved to Cape Town in
2000, and embraced Rastafarianism –
because, he says, he wanted nothing to do
with a ‘flashy lifestyle’.

Bee Conservation
After failing to raise the money to study
for a BCom at UCT, Chinomwe moved to
Johannesburg and joined a band, playing
traditional Zimbabwean music.
“I thought this was a good time for me to
get into beekeeping full-time,” he recalls.

“The story of how He received some training and equipment

from established beekeepers, but says he’s

he decided to take mainly self-taught.

His bee-relocation and management

up beekeeping, and company, Blessed Bee Africa, also

provides training to youngsters from poor

later began running backgrounds, and is based on a smallholding

adjoining Lyndhurst, north-eastern

backwards, reads Johannesburg.

“We did a harvest this morning,” says

like a parable.” Chinomwe, opening the door of the

The story of how he decided to take
up beekeeping, and later began running
backwards for bee conservation, reads like
a parable.
“We were rehearsing in 2006 or 7, and
when we came back from a break we found
bees had occupied my drum; so we had to
stop playing. Some of the band members
wanted to get rid of them. It was kind of
superstition – they felt that it might foretell
something bad – but as a Rastafarian, I
couldn’t kill them.”
The band folded. But Chinomwe kept
the bees; he began researching them, their
indispensable role in pollinating plants, and
the commercial benefits of honey.
Mercedes. “These bees come from a ceiling,
someplace in the neighbourhood.”
He wasn’t stung by any of the escaped
bees as he drove them back to the
smallholding. His assistant, 19-year-old
Brighton Maketo, is suited up in protective
gear; but he’s not wearing gloves as he
scoops handfuls of the insects out of the car,
before they move the new arrivals to one of
the 50 or so hives Chinomwe keeps on the
property.
“Let me tell you one thing: these bees have
no intention of stinging anyone – they’re scared
of everything right now,” says Chinomwe.
He admits, though, that that he’s been
stung many times over the years, even though
he’s extremely careful when he works.
“When you get stung by a bee, it’s usually
after you interfered with its flight zone, or

20 RUNNER’S WORLD OCTOBER 2017

HUMAN RACE RASTA BEE

made it panic.”
He laments the ignorance that often
results in people burning hives or spraying
insecticide on them, though he says
awareness of the need to safeguard bees for
the sustainability of the environment is slowly
starting to increase.
“We are human beings because of bees.
Even rhinos and elephants would not survive
without them,” he says.
Chinomwe has rescued bees across the
city, keeping them on the smallholding for
a few days to make sure they will survive
before relocating them to an apiary he works
with in Midrand.
But many of his clients can’t afford to
pay for his services, and the old yellow VW
Kombi he normally uses
for the relocations has
Reverse Gear packed up.
Farai Chinomwe,
running
back wards Local Honey
throug h the Though he produces
suburbs of and sells some honey
Johannesburg in in the neighbourhood
training (top); and – “local honey is good
working hard with
for preventing allergies”
his assistant,
cleaning hives – and works with a few
and transpor ting youngsters from nearby
bees at his Alexandra township, he
smallholding believes his business has
(above and lef t). a long way to go.

OCTOBER 2017 RUNNER’S WORLD 21


“I’d like to produce premium honey,
make honey accessible to everyone,” he
says, adding that he wants to continue
training young people in beekeeping and
spreading the word about bee conservation,
for the sake of future generations.
Also on his to-do list is to study
environmental management science. “I’m
“…what if I started training backwards –
would it improve my running?”
already a national tourist guide, although I’m
not practising now. But I would like to do bee
tours for tourists.”
Chinomwe got the idea of running
backwards for the bees a few years ago,
when the old Peugeot he was driving broke
down on an incline on Corlett Drive, during
a bee removal in the early hours of the
morning.
He knew he had to move the car quickly – in
a few hours, its boot-full of bees might cause
22 RUNNER’S WORLD OCTOBER 2017
HUMAN RACE RASTA BEE
havoc in the peak-hour traffic – but he lacked
the power to push it up the hill; “so I pushed it
backwards, and found I had some strength”.
The next day, he found his exertions had
given him an incredible workout. And he
thought: What if I started training backwards
– would it improve my running?
Chinomwe began his new regimen in the
early mornings, on quiet roads and in open
spaces; but he was worried that he would
bump into things, and became discouraged.
It was only when he arrived late for the
start of the Om Die Dam ultra marathon at
Hartbeespoort Dam in 2015 that he made the
big switch.
“I wanted to compete running forwards,
but it was pointless. So I ran my first Om die
Dam 50 in reverse – and I was so impressed!
“Guys kept asking me, ‘What are you
doing?!’ – others would joke with me, that
maybe I had smoked something.”
He decided to repeat the feat in the 56km
Two Oceans that year, and in the Comrades,
attracting more supporters with each race.
“In 2013 I ran my first Comrades
[forwards] in 8:03, and my second in 7:06
the next year. Then the bees took their toll
in 2015 and my time was 11:51. Last year I did
11:25 going down to Durban – so it was a bit
easier running backwards for the plight of
the bees!”
Chinomwe repeated his achievement this
year, winning another Vic Clapham medal
for finishing between 11 and 12 hours on the
‘up’ run to Pietermaritzburg.
Asked whether he’ll return to competitive
marathon running, he says:
“I want to do more than 10
Comrades in reverse. I love Hard Yards
running. Every morning my Farai Chinomwe
breakfast is running – then on one of his last
I go into foodstuffs. early-morning
back wards
“The only trouble I
training runs
have with running is that before the
people want to do it the 2017 Comrades
old-fashioned way!” Marathon.

Because running isn’t just about string vests.
GLORY HUNTER
Can I call myself a
‘podium finisher’
if I only place in
the top three of
my age group?
– GUY, BLOEMFONTEIN
The etymology of the word
‘podium’ stems from the
Greek podion, meaning
‘foot of a vase’, which is
essentially a raised platform
in an arena. In short, where
winners are glorified.
The race you ran finished
in an arena, whether physical
or imagined. Your feet
placed you in the top three
of your age group; ergo (to
throw some Latin in there),
you get a place on the
podium (of your age group).
As for the age group
thing, don’t overthink it.
Many races make the
distinction between junior,
open, veteran, senior,
master and grandmaster
categories. That’s because
even if you’re a zippy
ILLUSTRATION BY ANDY REMENTER
HUMAN RACE
The Singlet
geriatric, a 24-year-old
will beat you (there are
exceptions, of course). So
go ahead – call yourself
a podium finisher, an
intergalactic overlord, or
a teapot short and stout;
whatever keeps you happy,
and falls within the realm of
accuracy.
On a more basic level, at
your advanced age (group),
“...call yourself a podium finisher, an
intergalactic overlord, or a teapot
short and stout…”
I’d recommend not giving
two figs about where you
place in relation to others
in your age group. Run
against yourself and your
previous PBs, run to stay
fit and healthy – and most
importantly, run for the
bloody joy of it.
SILENT WITNESS
If a runner
runs alone in
the woods and
there’s no-one
else to see her
– even on social
media – is she a
real runner?
– AMY, NEWLANDS
Call me old-school,
but I have a little more
respect for those who
enjoy their running
without feeling the
need to #humblebrag
about each and every
run on Instagram,
Facebook and Strava.
Before you lynch
me as a Unibomber-
like technophobe,
hear me out. I get it
– I really do. I’ve been
there, done that, selfied the
shots and hashtagged the
crap out of it all. But now I
feel like I’ve reached the end,
and I’m reverting to what we
used to be.
Runners. That’s all.
This is the age we live in,
and these platforms help
us to motivate ourselves
and share our lives; but part
of me likes the idea of just
me and the blur of my feet
beneath me. Beautiful runs in
beautiful places – captured
in the mind’s eye, rather than
the social media whirlpool
of over-sharing absolutely
everything.
Did you run? Then you’re a
real runner. Congratulations!
OCTOBER 2017 RUNNER’S WORLD 23
ASK THE TRAIL STAR
Ryan Sandes
Congratulations
on winning
Western States!
What’s next?
– GINA, DURBAN
To win the Ultra-Trail du
Mont-Blanc (UTMB) would be
amazing. It has become the
biggest ultra-trail race in the
world, and is considered trail
running’s answer to the Tour
de France.
Because UTMB attracts
huge global attention, it has
helped to develop the sport
of trail running. The route
straddles France, Italy and
Switzerland, where the
mountains are big and steep
– and like nothing else I’ve
seen before. The scenery is
spectacular, and the vibe at
the race is electric.
To do well at UTMB, you
need to be a good all-rounder.
Those who can move quickly
on the gruelling downhill
sections tend to win; but
climbing skills and the ability
to run fast on flat stretches
are also advantageous. Most
European competitors use
trekking poles to help them
tackle the steep climbs and
conserve their legs for the
second half of the brutal
167km route.
Preparing for UTMB in
South Africa is challenging,
because the mountains here
aren’t like the ones in the
Alps. But I believe a focused,
long-term training plan that
incorporates mountain-
specific training will put me in
good stead for a strong result
at UTMB.
Ryan Sandes, a.k.a. ‘Hedgie’, is
the 2017 Western States 100-Miler
champion.
 HUMAN RACE RUN IT OFF CLUB
I RAN
OFF
1 9 KG! Finlayson’s
Farewell to Fat
Running helped a sedentary
student become a slim señorita.
The Wake-Up
I hated the thought of
getting healthy when I
was growing up. I enjoyed
swimming, but I ate
whatever I wanted. When I
moved to South Africa from
Zimbabwe to study, I lived a
typical student life: parties,
late-night pies from the
petrol station, and burger
specials.
My sister invited me to
swim the Midmar Mile with
her, and because I’d enjoyed
swimming at school I agreed.
But I was in for a shock: that
evening when I went to the
pool to do my first training
session, even two lengths left
me feeling exhausted. My
chest was on fire!
The Shake-Up
I persevered, and after a
few weeks I felt comfortable
in the water again. I had
also lost 5kg. Motivated, I
decided to take up running,
thinking it would help me
shed extra weight. At first
I could barely jog 200
metres before my heart
rate became elevated,
and I felt nauseous. Again,
I decided not to give up.
I’ll never forget the sense
24 HAVE YOU RUN OFF SIGNIFICANT WEIGHT AND CHANGED YOUR LIFE?
SHOW US YOUR BEFORE-AND-AFTER USING #RWIRANITOFF ON INSTAGRAM
OR TWITTER, OR EMAIL YOUR STORY TO RWLETTERS@MEDIA24.COM.
of achievement I felt the
day I ran around the block
without stopping.
It wasn’t easy at first. My
family all thought I’d give up
and go back to my unhealthy
lifestyle. The fact that I would
decline social invitations
because I had to be up early
the next morning for a race
irritated my friends. Healthy
eating didn’t feel natural,
and I had to make a point of
avoiding the tempting aisles
at the supermarket.
The Reward
When I started running, I
lost 3kg per month; later, a
few more hundred grams
would drop off every few
weeks. Even though I didn’t
have the initial support I
wanted from friends and
family, that didn’t stop
me from achieving my
goals, because I did it for
me. I have pushed myself
to achieve things I never
thought possible. My
proudest achievements are
my first marathon and half
Ironman triathlon. – AS TOLD
TO LISA ABDELLAH
Fallon
Finlayson
Age: 31
Home Town:
Johannesburg
Height: 1.62m
Occupation:
Graphic Designer
Time Required:
4 Years
Then: 75kg
Now: 56kg
PHOTOGRAPHS SUPPLIED
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 HUMAN RACE SOCIAL

1 2
Instagram 1:
Thumbs up! This
photograph shows my
progress, after I’d spent the
weekend running around
Plett and Robberg.

Instagram 2:
Slow This is me, on one of
my first runs up Kloof Nek.
It was insanely tough, and
I really needed motivation.
The ‘Slow’ road marking
describes how I was feeling
that day.

3 Instagram 3:
Lion’s Head I took this
snapshot on top of Lion’s

Moving
Head. I tried to run up
the mountain, but in the
end it felt more like I was
For crawling. Even though it
was a proper challenge, I
Marriage felt liberated when I finally
reached the top!
A runner
gears up for his What inspires your
big day – and running photography?
offers big-time I originally started my
Instagram page/blog to
inspiration. motivate myself to keep
BY PENNY TREVENA
moving and losing weight.
I hope that by sharing the
awesome things I see on my
journey, I will inspire others
to start running.
One of the few good
What phone do you things about running on a
use to take your treadmill is that you don’t
Instagrams? get distracted by how
iPhone SE pretty everything is. My
runs sometimes become a
Where’s your bit longer than necessary
favourite place to – especially when I stop to
run? admire the views in Cape
Signal Hill or Lion’s Head. Town.

Tell us about your How long have you

NAME: Erik Salamon
INSTA NAME: @kissmycalves
AGE: 31
HOMETOWN: Sea Point, Cape Town
OCCUPATION: Copywriter
About me
I’m getting married at
the end of this year, so
in April I decided to start
running in preparation
for my big day. I started
@kissmycalves to keep
me motivated, and to
share my journey with
others. I still have a long
way to go, but so far I’ve
run 561km and lost 9kg.
Insta name.
People have always said that
I have big calves, and that’s
what they see when I run
past. So I thought it would
be rather fitting to use that
as my motivation.
What’s the story
behind your top three
most-liked pics?
Where did you take
them, and why?
been running?
I’m still a newbie. My
favourite distance is
anything above 15km, which
allows me to get into a great
stride and gives me more
time alone, to think and to
contemplate life.
What’s your favourite
time to run?
Running as the sun rises over
the sea is the absolute best.

26 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPHS SUPPLIED


Head
Strong
Half a runner’s
battle is
mastering the
voices inside his
P H OTO G R A P H S U P P L I E D ( B R U C E ) ; I L L U S T R AT I O N B Y G A L LO I M AG E S /G E T T Y I M AG E S
head.
BY BRUCE DU BOURG
O N A N O R M A L D A Y , the horde of
wacky companions who live in my
subconscious is barely noticeable; but
when I run, they start talking.
A self-elected committee meets at the
beginning of each run to decide which
character will start the conversation.
Before making their selection, the
committee assesses the nature of the
run, my current life circumstances, and
any problems that I need to solve.
If I go on a long, slow run, a laid-
back hippie joins me – he draws
energy from his surroundings. He
points out the quaintness of a church’s
floral steeple design, or the delightful
shade of green that radiates from a
nearby oak tree as the sun dances on
its leaves. He even helps me to identify
the exact species of dove whose call
descends from a flamboyant canvas of
overhanging jacarandas.
On hill repeats, the committee
nominates an aggressive drill sergeant
to accompany me. Towards the end of
each interval, he often tells me how
useless I am, and that I shouldn’t
have taken up running in the first
place. At the end of each interval, he
uses the same level of aggression to
compliment me on my achievement,
and screams about how amazing I
am. I know his enthusiasm is short-
lived, as I make my way back down to
the bottom of the hill amid renewed
mutterings of inadequacy.
If things are going well at work, at
home or on the social front, they send
a guy who completely worships me.
No matter how difficult the run is, this
chap is in awe of how incredible I am.
Even during gruelling speed work, he
reminds me of my hilarious comment
to a co-worker about his reckless
combination of a striped shirt with a
polka-dot tie. Astonishingly, he even
compliments me on the magnificence
HUMAN RACE PLANET RUNNER
of my general ledger balancing over
the previous month-end. On a really
good day, he pays tribute to my
majestic running form.
When times are tough, a miserable
grouch’s only source of joy is to chastise
me for the poor decision-making that
landed me in the predicament that
drew him out. He reprimands me for
having had four drinks after work and
then being a little too honest with those
who may otherwise have advanced my
career. He lambastes me for having
complimented a colleague on the
rugged handsomeness of her son, before
having confirmed the child’s gender.
He obsesses over the negative impact
of my actions. In fact, when I’m running
uphill, he becomes so annoying that I
sometimes find myself breaking into
a walk, even though I haven’t made a
conscious decision to stop running.
Lastly, if there is any problem in
my life that needs to be solved, there’s
a crafty chap on hand to address it.
Often he interrupts my conversation
with one of his colleagues. This
“T his broad spectrum of
companions has a direct
line to my legs.”
chap always impresses me with his
practical solutions and his ability to
see the bigger picture. But for some
reason, unless I’m on a run, this guy
stays quiet. His other shortcoming
is that he never brings me a pen and
paper, and refuses to take minutes.
This broad spectrum of companions
has a direct line to my legs. Depending
on who shows up, my cadence varies
wildly. Enthusiasm doesn’t always
work: if I start out at a blistering four-
minutes-a-kay during the first half of a
race, I end up running the second half
at a sluggish seven-minutes-a-kay.
When I watch top marathon
runners on TV, I can only imagine the
voices they have managed to harness.
Their faces don’t give anything away,
and their legs never seem to falter; but
I like to imagine the conversations
Bruce Du Bourg is
an accountant who that would otherwise create quite a
carefully balances commotion, if they didn’t take place
writing and running. only inside their heads.
OCTOBER 2017 RUNNER’S WORLD 27
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Embrace the
Tough Stuff
What you endure on
the run can sustain
you in life.
BY CINDY KUZMA
WHY ISN’T THIS OVER YET? I had just shadow had appeared in my left eye
finished my 10th 400m repeat.
Sweat dripped from my face, and
I couldn’t catch my breath. My
workout called for a five-minute
30 RUNNER’S WORLD OCTOBER 2017
HUMAN RACE LIFE AND TIMES
jog and then three scared. Six years ago, I had the same
more intervals at a problem – and the same emergency
lung-searing pace my
coach called ‘hard’. I
considered heading
surgical repair – in the right eye.
Back then I was terrified. I’m a
runner who needs to dodge cyclists
home instead. Why
am I even here? What
is the point? Why
on the trail and a writer who needs
to fill empty pages with words. Yes,
I knew there were visually impaired
P H OTO G R A P H CO U R T E S Y O F A L I C E X I AO (C I N DY )
not stop being so runners and writers who were very
obsessed and simply successful, but that fact did little
run for fun? It was to curb my anxiety. After that first
then that I flashed procedure, my recovery was long
back to last February. and complicated. When my doctor
I was sitting in the eye finally cleared me to exercise – after
surgeon’s office; a dark assuring me there was exactly zero
evidence linking running to retinal
the day before. It was a detached detachment – it took me weeks to
The author, a Runner’s
retina. My doctor said if I didn’t World contributing overcome my fear of damaging my
have emergency surgery, I would editor, does almost all eye and to get back on the road.
go blind. I was shocked, but not of her runs on the trail. With time, I regained my
ILLUSTRATION BY BEE JOHNSON
 confidence. A minute became 2km,
then 3km. Just over a year later, I ran the
New York City Marathon and finished
fast enough to qualify for Boston.
Since then, I’ve finished long runs in
temperatures so cold my eyelashes and
energy drink froze. I’ve got up at 4am
to drive an hour to run hills. I’ve raced
through sleet and rain and 80-degree
heat. I’ve suffered more blisters and lost
more toenails than I can count.
When the shadow appeared in my
left eye in February, I was training for
Boston – my sixth. I called the doctor
and cancelled my 30-kilometre run for
the next day. At first I thought there was
no way I’d line up at the start. But things
went so smoothly this time around, I was
running within three weeks of surgery. I
made it to Boston, and ran well enough
to re-qualify.
Sitting in the doctor’s office that
winter’s day, I wasn’t sure why I wasn’t

RUNNER BY THE NUMBERS

“As runners, we willingly Black Toenails

do hard things.” Head injuries in rugby, and strained shoulders in cricket, come with the
territory. In running, black toenails come with the territory. If you’ve ever
trained for a long, long run, chances are one of your little piggies has suffered
this dodgy-looking ailment (or maybe even all ten of ’em at once). Most of the
time, black toenails are nothing to worry about; but at least some of the time
they’re more serious than that, so you’d be wise to take steps to prevent them.

3B’S
scared. I’d been through this before,

3-6
sure, but there was something else. I
realised what it was a few days later
as I listened to a dear friend speak at
an awards banquet. She’d been named
Chicago Runner of the Year, and in her
speech, she acknowledged the tenacity Time in months that
it can take for a new
she’d gained from training. nail to grow back if
THAT CAUSE DISCOLOURING UNDER YOUR NAILS: BRUISING,
That’s when I understood my reaction the damaged nail has

21km+
to the news, to the possibility – again – of BLISTERING, AND BLEEDING. fallen off; depends on
the size of the nail.
losing my sight. As runners, we willingly

1%
do hard things. We run hills, chase PBs,
wreck our feet, endure bad weather and
crushing setbacks. So when life gets
tough, we’re not in unfamiliar territory.
Run any further than this in training,
40-70
Age group for which
All that training and racing and going nail melanoma is most
and you’ll be a lot more likely to commonly diagnosed.
after the hard stuff over the last six years develop black toenails.
P H OTO G R A P H B Y B R YA N P OW E L L ( F E E T )

has amounted to one long fortification

6MM
session that has made me stronger from OF ALL CASES
top to bottom, inside and out.
My watch buzzed, and shook me from
NO 1 2.5CM OF MELANOMA
(A TYPE OF SKIN
The number- Average width of
the memory. The recovery jog was over. one cause of the human thumb. CANCER) OCCUR For the most
I focused with my two good eyes on the black toenails Also, the amount UNDER THE NAIL. comfortable fit, and less
in runners of space there IT COMMONLY chance of trauma, you
lane ahead, paused to take my mark, and is repetitive should be between PRESENTS AS A should be able to pinch
put my hand on my watch. Three more trauma, your big toe and this length of material
to go. This was not going to be easy. aggravated by the front of your DARKENING UNDER off the widest part of
And I was glad. ill-fitting shoes. running shoe. THE BIG TOENAIL. your foot in the shoe.

OCTOBER 2017 RUNNER’S WORLD 31

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 PERSONAL BEST TRAINING 34
FUEL 47
GEAR 51

A perfect
taper builds
red blood
cells and
muscle size to
P H OTO G R A P H B Y M I C H A E L B L A N N /G E T T Y I M AG E S

speed up your
finish time
by 2 to 4 per
cent.
page 40

THIS MONTH Your Ultimate Race Weekend

OCTOBER 2017 RUNNER’S WORLD 33
EAT,
DRINK,
AND BE
SPEEDY
BY AMANDA MACMILLAN

DO
It’s no secret that
fuelling can make or
break a race. But
it’s not just what
you eat during a
run that matters.
Forty-one per cent
of runners have had 11-time marathoner Do add salt.
stomach problems THE DAY and dietician Kelly
You’re going to sweat a lot
ruin a long run or BE FORE Hogan, of Mount Sinai
Hospital in New York during your run. When it’s
race, according Do carb-load City. “Eating smaller warm and you’re out for
throughout the day.
P H OTO G R A P H B Y JA M E S G A R AG H T Y ( S A LT )

meals every couple of

to a recent poll of Eat a higher-than-​ hours can help you get more than an hour, you’ll
Runner’s World normal proportion enough carbs without lose a lot of sodium. To
Twitter followers. of bread, pasta, rice, stuffing yourself.” boost levels beforehand,
or other carbs (and In his book Meb
But, experts say, less protein, fat, and for Mortals (R316,
sprinkle salt on pre-race
most issues are vegetables) at every exclusivebooks.co.za), meals, says Hogan, and
preventable – if
meal – not just dinner. Meb Keflezighi said opt for salty snacks and
“You might not be he keeps two or three
side dishes such as pickles
you follow these as hungry as usual sandwiches on his
during the taper,” says bedside table to eat or sauerkraut.
guidelines. throughout the night.

34 RUNNER’S WORLD OCTOBER 2017

 PERSONAL BEST RACE WEEKEND

Don’t forget Don’t order a Don’t eat anything greasy or creamy.

NO-STRESS DO’S
to drink. beer (sorry!). Fatty foods can upset your A STAY-SANE,
It’s essential to start Yes, alcohol is a carb. STAY-LOOSE
your run properly “But it doesn’t work the stomach, keep you awake at PLAN FOR THE
hydrated. “If you’re same way food carbs night, and cause GI problems DAY BEFORE,
already running on do to fuel the glycogen THE MORNING
empty, you can’t make stores for long-lasting
on race morning, says personal OF, AND THE
that up during the energy,” says Shallal. trainer and dietician Melissa HOURS AFTER
A RACE
race,” says personal Even one drink can Majumdar. “Make a reservation
trainer and dietician tax the GI system and where you know you can get a Run – if you feel
like it.
Kelli Shallal. Divide your disrupt REM sleep (the
body weight by 30 and most restorative type safe, standard meal,” she says. Some runners
drink at least that many of sleep), she adds. “By now you should know what feel they race better
after a short, gentle
litres per day in the “Your body may still works best the night before a long shake-out run. It can
week leading up to your feel the effects the
race. Set timers during next morning, even if run, and you want to replicate help burn off some
nerves and loosen
the day to stay on track. your brain doesn’t.” that as closely as possible.” up the legs, which is
especially important
if you’ve travelled a
long distance. Others
take the day off. It’s
all about personal
preference. At
minimum, a 20- to
30-minute walk (even
just around the expo)
is a good idea.

Collect your race

number – if you can.
If your event offers
day-before race-pack
pick-up – and you’re
near enough – do it.
Who needs the stress
on race morning?
Plus, if you happen to
notice an error in your
registration, such
as incorrect age or
sex, you have time to
correct it.

Get ready – then

chill out.
Lay out everything
you’ll need the
evening before race
day (clothing, shoes,
bib and pins, etc).
For long races, pack
your gear bag with
anything you’ll want
after you finish (dry
clothes, comfy shoes),
plus essentials such
as extra toilet paper,

DON’T
anti-chafing balm,
and post-race snacks.
Check your times
and directions. Then
stop thinking about
the race. Read, listen
to music, and avoid
bright lights
and screens.
– JEFF GALLOWAY

PHOTOGRAPHS BY MATT RAINEY OCTOBER 2017 RUNNER’S WORLD 35

 PERSONAL BEST RACE WEEKEND

Don’t overdo it on liquid kilojoules.

It’s fine to sip a sports drink before your
run, but factor those carbs into your
fuelling plan. “If you eat a real breakfast,
you don’t need half a litre of Energade,
especially if you’re running less than a
marathon,” says Majumdar. “It’s easy to

DO
consume way more kilojoules than you
need before the race even starts.”

DON’T
THE Do choose carbs wisely.
Slow-releasing carbs will
MORNING sustain your energy levels
OF longer than simple sugars,
Do eat a real meal. but most (such as whole
Have both protein g rains) are high in f ibre
and carbs, like an
egg or peanut butter – a definite race-morning
with toast, three to don’t . One except ion?
four hours before Quick-cooking oats, which Don’t start with a Don’t try anything new.
go-time. “It will help
keep your blood sugar
is fa ster digest ing. Just sloshy stomach. Just because you’re away
steady throughout the try it in training first, says Drink 500-600ml of from home or you scored
water three to four free gel samples at the
morning and keep you Shallal. Some sports drinks hours before the start, expo, don’t try anything
from feeling hungry
or sluggish right
incorporate slow-releasing says Majumdar. Hit the you haven’t used for
before the race,” says carbohydrates – do your portaloo so you don’t other long runs. “This rule
start with a full bladder. holds true for everyone,”
Majumdar. homework, she suggests, Half an hour before the says Hogan.
t hen drink a ser v ing 30 gun, have 150-300ml of
Do have your normal
dose of caffeine. minutes before a big run. water or sports drink.
P H OTO G R A P H B Y JA M E S G A R AG H T Y (OAT S )

Research finds that

athletes who consume
pre-race caffeine
perform better than
those who don’t, but
having more than usual
on race morning can
cause jitters and/or GI
distress.
NO-STRESS DO’S
Rise and shine.
Get up at least three hours before the start so
you have time to eat, drink, and use the bathroom.
Aim to be at the starting area at least an hour in
advance – earlier if it’s a large race – to get your
bearings and use the bathroom again.
Get in line.
Once at the race, line up for a portaloo, even if
you don’t need to go. Nature may call by the time
you get to the front. Head into the starting pen 15
minutes before go-time – you may be required to
line up sooner at a large event. – JG

36 RUNNER’S WORLD OCTOBER 2017

 AF TER
THE
R ACE
Do prioritise
carbs.
Do rehydrate.
Running long can strain the
k id neys, but rehyd rat i ng
afterwards can reduce injury
risk. “Your urine should be
lemonade-coloured the rest
DON’T
Grab fruit or other of the day,” says Majumdar.
simple carbs
Milk can help. A 2014 study in
immediately after
finishing to restock Applied Physiology, Nutrition,
glycogen stores, and Metabolism found that both
suggests Majumdar. cow’s nilk and soya milk helped
Then have a protein-
rich snack within two rehydrate athletes better than
hours for muscle repair. plain H2O.

DO
Don’t indulge right away.
High-fat foods – like a long-awaited victory
burger – will slow down digestion of post-
race carbs, impeding your body’s recovery
process. That doesn’t mean you can’t (or
shouldn’t!) treat yourself, “but wait a few
hours before having something really
indulgent,” says Majumdar. “Right after
the race, you want to aim for 4:1 carbs-to-
protein. There’s no fat in that ratio.”

Don’t put off your the rest of the day, says

post-race snack.
You might not feel like
eating much right after
your race, or you might get
distracted in the finish-
line hustle and bustle, but
waiting too long to refuel
can make you feel worse
Hogan. Recent studies
have shown that strenuous
exercise can temporarily
weaken the immune
system and affect bone
health, but refuelling with
carbs immediately can
reduce those effects.

NO-STRESS DO’S
Keep walking.
As much as you might want to sit or lie down post-race, you’ll be
less stiff and sore – on race day and in the days to come – if you stay
mobile. Walk through the finishing chute to collect your medal, snacks,
and gear bag, then keep moving as you take in snacks and fluids.
Continue your recovery.
Once at home, soaking in a cool bath for about 15 minutes may
reduce your soreness. Submerge just your legs, and wear a warm
layer on top for added comfort. The more you move around, the better
you’ll feel long-term, so try to get out for another short walk or two
before hitting the sack. – JG

OCTOBER 2017 RUNNER’S WORLD 37


BEGINNERS
STRIDE
WITH PRIDE
Taking walk breaks
during your next race
could give you a faster
finish – for real.
BY CINDY KUZMA
38 RUNNER’S WORLD OCTOBER 2017
PERSONAL BEST RACE WEEKEND
Rebekah Mayer completed her
first marathon in a speedy three
hours and 14 minutes. Still, she
hesitated to claim she ‘ran’ the entire race,
because she walked a bit after kilometre 35.
Like many runners, Mayer once
considered breaking stride during a distance
race an admission of defeat. “There’s this
culture of ‘If you’re going to run a marathon,
by God, you run the marathon,’ ” says
running coach Bobby McGee. “Walking is
seen as a sign of weakness.”
But McGee and Mayer (who’s now
national training manager for Life Time Run)
– along with Runner’s World columnist Jeff
WALK THIS WAY
Don’t ‘race’ your walk breaks
to minimise lost time – the point
is to reduce your heart rate and
ease muscle strain, McGee says.
Instead, stride crisply and briskly,
aiming to take around 100 to 130
steps per minute.
Galloway – are among a growing number
of coaches who advise even experienced
runners to consider the run-walk approach,
especially for half and full marathons.
Brief respites from race pace can keep
your heart rate controlled, help fuel go down
smoothly, and make racing more fun, they
say. In fact, a German study found that four-
hour marathoners who took walk breaks
sustained less muscle damage and finished
in about the same time as those who didn’t
– and McGee believes most runners with
marathon times of more than three hours
would finish faster. Here’s when to consider
the run-walk, and how to make it work.
ILLUSTRATIONS BY JANNE IIVONEN
 Your training was sub-par. Your course ascends.
When US Olympic triathlete Super-steep hills are an obvious spot to change
Barb Lindquist (who placed ninth your gait; a study in the Journal of Applied
in Athens in 2004) lined up for Physiology found it more efficient to walk inclines
Ironman Hawaii in 2000, her of 16 degrees or greater than to run them. But in
training was largely focused on a long race, even slighter slopes might be worth
Olympic-distance events with hiking, McGee says. Otherwise, your rising heart
10K runs. So she walked the aid rate can push you above your lactate threshold,
stations en route to a 3:40:39 the point at which the by-products of running that
marathon-leg split and a 19th- cause you to slow accumulate in your blood faster
place elite finish. Now a running than your body can clear and metabolise them.
coach, Lindquist recommends “You’re paying an amount of interest you’re never
the approach to other triathletes going to get back again,” McGee says.
stepping up in distance. Walk MAKE IT WORK: Study the elevation map and
breaks can also help you cover determine where you can align walk breaks with
a half or full marathon more uphills, McGee says. Or throw in a 30-second walk
comfortably if life events or an break every time your breathing becomes laboured
injury caused you to miss some and choppy on an incline. Don’t push harder than
of your planned training, says Jeff your usual race effort on the downhill, Gaudette
Gaudette, owner and head coach says: the advantages come later in the race, when
of RunnersConnect. your muscles aren’t as fatigued from climbing.
MAKE IT WORK: Walk the aid
stations or set a predetermined
run-walk interval. McGee typically
starts athletes with nine minutes
of running and one of walking, and You struggle with mid-
suggests tinkering to see what run eating and drinking.
works best for you. Just keep walk Simple carbs energise your
breaks brief: most of the benefits muscles during races that last
accrue within 30 seconds to one an hour or longer, but ingesting
minute, Mayer says. sports drinks, gels, or chews at
running speed comes easier to
some runners than to others. The
stress of stomach sloshing can
cause digestive disturbances;
meanwhile, your heart rate may
spike as you fumble with cups
and packets. “That’s going to
affect your performance in that
next kilometre,” Mayer says.
MAKE IT WORK: Grab a cup and
proceed to the end of the water
point. Then shift to the side of the
course and slow to a walk. Take
a few moments to ingest your
fuel, then ease back into your
run rhythm. It’s sweltering. sweating out. Walking
When race day dawns can stave off exhaustion
warm, the challenge of by offering opportunities
a long race increases to fuel and cool.
You can’t hold back. exponentially, along with MAKE IT WORK: Stick
Call it the first law of long-distance physiology: go out too fast in a half or your core temp, McGee with a pre-planned
full, and you’ll pay for it later in the race when your muscles fatigue from the says. Heat can also trigger run-walk interval, with
effort. Even if you’ve run smack into this wall before, cheering crowds and gastrointestinal distress, flexibility. For instance, if
race-day adrenaline can make a slower start difficult. The solution: early, as bloodflow heads away you hit a shady spot, walk
regular walk periods. “The walking acts as a braking mechanism, and as a from your digestive system to take advantage of it,
reminder to keep it slow and under control,” Gaudette says. MAKE IT WORK: and towards the surface Mayer says. If possible,
Use a predetermined run-walk plan for the first half of the race. Once you of your skin to help cool take in some cool fluid and
hit the halfway point, evaluate. If you feel good, move to a continuous run; you. This makes it hard wipe yourself down with a
if you’re fatigued or just comfortable in the run-walk rhythm, stick with it. to replace what you’re wet sponge as you stride.

OCTOBER 2017 RUNNER’S WORLD 39

 PERSONAL BEST RACE WEEKEND

FAST LANE

A TACTICAL
TAPER
Whether you
love it or loathe
it, reducing your
training pre-race
pays off – if you
do it right.
BY ALEX HUTCHINSON

The big race, when it finally

arrives, is a test you cannot
cram for. We all know this in
theory – but in those nerve-
wracking final weeks, it’s hard
to resist the urge to squeeze in
extra kilometres or faster reps.
The problem? If you give in to
temptation, you’ll be missing out
on some crucial physiological
changes that happen only when
you balance the stress of regular
training with the relative ease of
your taper.
One example: when you taper
properly, your leg muscles
actually get measurably bigger
and more powerful. A university
study of cross-country runners
found that the post-workout
response of a gene associated
with muscle size quadrupled
during the taper period. Other Running Workout Duration Volume
benefits include a boost in Frequency Intensity Runner s generally A meta-analysis of
oxygen-carrying red blood Reducing your This is trickier than taper for one to three 27 different tapering
cells and a reduction in stress mileage doesn’t mean it sounds, but you we eks. T h e ‘right ’ studies concluded that
hormones, resulting in a two to spending every other should keep the length depends on the best results come
four per cent improvement in day on the sofa. Aim pace of your taper how much you trained: from cutting mileage
race times. to maintain roughly runs – par ticularly the more fatigue to 40 to 60 per cent of
To strike the right balance be­ the same frequency your hard workouts you’ve accumulated, your normal load. The
tween resting up and maintaining of runs and hard – roughly the same the longer you need to higher your mileage,
fitness, you have to consider workouts, but make as your training runs. recover. Experiment the more you’ll need
how long you’ll spend tapering each of them shorter. Continuing with with different taper to cut. In a multi-week
and how much you’ll cut your For example, if you intervals, even though durations; when you taper, cut your mileage
mileage, how often you’ll run, usually run 10 x 400 you’re doing fewer find yourself bouncing progre s sively. For
and how hard you’ll work out at the track, adjust to of them, is crucial to up staircases with a example, run 80 per
during that time. Nailing the 8 x 400 two weeks avoid losing fitness spring in your step a cent of your normal
ideal mix will let you arrive at the before race day and during the taper. few days before your mileage in the first
starting line ready to take full 6 x 400 in the final race, you’ve found the week, then 60 per cent
advantage of all your hard work. week. right one. in the final week.

40 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPH BY FERDINAND VAN HUIZEN


BODY SHOP
SAVE THE DAY
The next time cramping
or tightness hampers your
run or race, use these
moves to find relief – fast.
BY LAUREN BEDOSKY
Upper-Back
Tightness
What it feels like:
Tightness between the
shoulder blades
Why it happens: This
kind of pain is linked to hip
misalignment and mainly
affects postpartum
women: many have not
fully rehabbed, causing
them to run with an
anterior pelvic tilt, which
puts pressure on the back
and shoulders. Other
people may run with
shoulders shrugged and
head forward, putting
strain on upper back
muscles.
The fix: Try big
backward shoulder rolls
while running. If the pain
doesn’t subside, get off
the course and lace your
fingers together with
your palms facing each
other, behind your back.
Straighten up as tall
as possible, then bend
backwards gently at
the hips until you
feel a stretch in your
upper back.
Foot Cramp
What it feels like: Sharp
pain in the arch of the
foot – may feel like the
arch is drawing upwards
Why it happens:
Cramping in the foot
could be caused
by an imbalance in
electrolytes – chemicals
in the body that regulate
PHOTOGRAPH BY ANDREA MANZATI
PERSONAL BEST RACE WEEKEND
Nothing puts the kibosh on a runner’s high Side Stitch
more than a mid-run cramp, stitch, or other What it feels like:
sudden ache. Though this can happen on any Intense, stabbing pain
outing, it tends to be more common on race day, especially under the rib cage,
if you cling stubbornly to your race plan regardless of your usually on only one side
training, the weather, the terrain, or your body’s current Why it happens:
state, says Mary-Katherine Fleming, a US-​​based running According to Dr Dean
coach. If one of those pains strikes, pull off to the side of Somerset, an exercise
the course and try one of these easy fixes. (Attempting to
push on through a problem could lead to injury – so don’t
physiologist in Alberta,
do it!) If the issue persists or worsens, stop running and
Canada, “Typically, if
someone is cramping,
head to a medical tent. they’re using muscles on
that side preferentially
over others that would
contribute to breathing.”
The fix: While standing,
take a few deep belly
breaths, then press two
fingers directly into the
affected area. As you
apply pressure, continue
taking deep breaths
and lean towards your
opposite side from your
hips. Hold for several
seconds or until you feel
the pain subside.
Calf Cramp
What it feels like:
Mild to severe pain
or tightness in the calf
Why it happens:
There are two potential
culprits, Fleming says: an
electrolyte imbalance,
and shoes you are still
transitioning into –
particularly those with a
lower ‘drop’ (difference
between heel height and
forefoot height).
The fix: If you feel the
cramp in your left calf,
functions such as muscular fatigue, as cramped foot and step your right foot
muscle contractions. repeatedly flexing and press into it as much forward and sink into
When you lose too extending the foot over as possible. If it helps, a lunge with your front
many of these nutrients the course of a longer focus on spreading your thigh parallel to the
through sweat, the race can cause muscles toes apart. Lift your ground and front heel
electrical impulses to work overtime, says opposite foot off the pressing down. Hold,
in your body can go Somerset. ground to stand on one then step your rear foot
haywire, leading to The fix: Stand tall leg if needed. Apply full forward, walk four or
muscle cramps and and still. Keeping body-weight pressure five steps, and then
spasms in the foot. Foot your shoes on, shift onto the affected foot repeat a few more times
cramps can also signal your weight onto the for up to one minute. on the same side.
OCTOBER 2017 RUNNER’S WORLD 41
 MIND + BODY

SLAY YOUR
SETBACKS
When you can see
challenges where you
once saw failures, you’re
more likely to succeed.
BY M. NICOLE NAZZARO

42 RUNNER’S WORLD OCTOBER 2017

 PERSONAL BEST MIND & BODY

First-time marathoner Rachel DeBusk, 54, was

fixated on setting a personal best. “I even used my
time goal in my computer passwords,” she says.
Change Your Mind
How to reframe negative self-talk to reflect a
But when race-day temps rose into the mid-20s,
she missed her mark. After a day or two of moping, growth-oriented mind-set.
DeBusk rallied: she identified skills and attitudes
she could develop that would help her the next time INSTEAD OF: INSTEAD OF: INSTEAD OF:
she faced a similar situation. “I just can’t run “I’m getting “I always hit
Sports psychologists call this a growth mind-set, in the heat.” slower every the wall in my
which is the belief that talents and abilities can be TRY: “During year – why can’t marathons.”
developed; and it harnesses the power of ‘not yet’ my next race I place as high TRY: “I want to
thinking. Dr Carol Dweck, a professor of psychology build-up, I want as I used to in have the energy
at Stanford University, was inspired by students to do some races?” to finish strong.
who, upon receiving a grade of ‘not yet’ (instead of long treadmill TRY: “Getting To prepare for
‘failed’) on material they hadn’t grasped, embraced runs in a warm slower might my next event,
the fact that they were on a learning curve and then room to practise be inevitable as I will try taking
steadily improved. For Dweck, the key to success hydration, I age, but I can in fuel earlier
is in how they view learning: students who believe fuelling, and alter my goals to and more slowly
talent is innate may tend to underachieve when pacing in stay motivated. during both long
they experience setbacks, while students who less-than-ideal For my next runs and race-
believe they can develop skills and knowledge over conditions.” race, I choose to pace workouts.”
time often perform better. It’s a powerful concept: WHY? You’ve practise running WHY? If the
Dweck’s 2014 TED Talk featuring this research has identified an an even pace same setback
been viewed more than 6 million times. opportunity for instead of trying ‘always’ happens,
growth (you to beat a group that pattern
haven’t practised of younger may point to
running in hot runners.” a solution,
Society sells us the idea mind-set: identifying a
weather), and WHY? Extrinsic says Rachel
that some individuals positive and intrinsically
you’ve identified motivation, Scheiner, a
are crazy talented – motivating desire to
an action such as wanting coach in Seattle.
and sure, a few are improve (growth),
you can take to defeat an For example, if
– but most of us can concentrating on what
(acclimation) opponent, is hitting the wall is
improve gradually, by is within your control
to prevent a less likely to always preceded
identifying weaknesses (process), and targeting a
previous setback lead to success, by nausea, you
in our approach and skill to work on. “Growth
from recurring. says Moles: it may not be
tailoring our training to mind-set is simply an
depends on the digesting gels
address them. Setbacks adopted belief that you
actions of other well at race pace.
are inevitable, but it’s can improve through
people. Instead, Practise different
how we frame those effort,” says Moles, who
focus on a fuelling tactics
setbacks that spells the works at Premier Sport
process-​oriented during training
difference between Psychology. “It allows
goal that is to determine the
eventually reaching our athletes to deliberately
within your own best strategy.
goals and accepting less focus on skills in their
control.
than our best. training and races
As a sports psychology that can increase their
postdoctoral fellow, performance. They’re
Dr Troy Moles created focused on growing
the ‘GPS’ (Growth, a mental, physical,
Process, and Specific technical, or tactical
Skills) method to help skill that will then help
athletes develop an them to get the outcome
optimal performance they desire.”

ILLUSTRATION BY JUDE BUFFUM OCTOBER 2017 RUNNER’S WORLD 43

 ASK RW
GEAR
Whatever your My earbuds won’t
question, here’s the stay in when
I’m running. Any
answer. Better than suggestions?
the internet!
It’s all about customisation.
Just as you choose a certain
running shoe to fit your foot,
your ears also require the right
GEAR If you’ve been donning the same shoe brand and style pair of earpieces. First, look
Do I need for years, you probably won’t have any problem running a
race in a pair that’s fresh out of the box. You know what
for brands that use soft, pliable

to break in works for you. On race day, you want a shoe where there
materials for the inner ear piece,
which help it stay in place. Also,
new shoes won’t be any ‘surprises’, meaning no blisters, no rubbing,
no pain. However, it’s always wise to run a few workouts
experiment with different sizes

before in a new pair. For longer races, like a half or full marathon,
in each of your ears since, like
your feet, each ear may be sized
racing in always do a few long runs in a new pair, just to make sure
you won’t encounter any problems on the course. – Nikki
differently. Brands like Jaybird

them? Reiter, biomechanist and coach with the Run SMART Project
are launching customizable
products made specifically for
runners that home in on this
need for different fits. Though
products like these don’t always
come cheap, investing money
in brands that offer a variety
of sizes and materials will help
you find the best option for
you. – Rene Oehlerking, chief
marketing officer at Jaybird

TRAINING
I’m slowing as I
age (as everyone
does). Is it because
my stride’s getting
shorter, or my
turnover’s slower?
Your stride is probably
shortening as your muscles
lose strength and power – but
that’s not the only factor behind
the slow­ down. Cardiovascular
fitness, flexibility, and range of
motion also decline naturally
with age (sorry!). To cut your
losses, consider focusing more on
intensity than mileage: workouts
that alternate between short,
hard-effort bursts and recovery
periods help build power in
the calves, which seem to lose
function sooner with age than
other muscles and are crucial to
maintaining speed. Try twice-
weekly short-interval or hill
sessions at higher speeds – if
you’re able to do them without
aggravating any injuries. – Dr
Paul DeVita, kinesiology professor
at East Carolina University and
recent past president of the
American Society of Biomechanics

44 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPH BY MITCH MANDEL


TRAINING
Will wearing high heels
all day help my strength
and balance?
Heels are more likely to harm,
actually. They can lead to bunions,
hammer toes, ingrown toenails, and
calluses, and can cause Achilles
tendon problems or plantar fasciitis.
– Dr Carol Frey, orthopaedic
surgeon, foot and ankle specialist,
and co-director of the US West Coast
Sports Medicine Foundation
FUEL
I have an out-
of-control
sweet tooth.
What’s the best
sweet for me,
as a runner?
When you reach for a treat, opt for
dark chocolate or sweets with nuts in
them (processed peanut butter is not
a nut!). Chocolate that’s 70 per cent
cacao is high in antioxidants, lower
P H OTO G R A P H S B Y M AT T R A I N E Y ( U P P E R B O DY ); G A L LO I M AG E S /G E T T Y I M AG E S ( S H O E , C H O CO L AT E )
in fat, and even has a little protein
in it for muscle recovery. Sweets
with nuts (even the highly processed
Snickers) have some healthy fat and
plant protein. If you’re taking sweets
on the road, opt for simple sugars like
gummy bears or jelly beans, which
are similar to gels and chews (but
without the electrolytes). – Jamie
Sheahan, dietician
ASK THE COACH
Lindsey Parry
How can I get
the most out of a
power sensor?
– TS’OTLEHO, SOWETO
To get the most out of a training
tool, you must understand
the information it provides.
Distance running is an exercise
in improving efficiency: the less
energy you use to move, the
longer you can maintain a
given speed.
Efficiency can be measured:
either by looking at the amount
of oxygen used to maintain a
particular speed in a lab, or
– in a real-world setting –
looking at your heart rate at a
TRAINING given speed.
Environmental conditions
Why should I play a major role in heart-rate
bother working response and speed. Heat
requires higher heart rate –
my upper body? in part, to help move more
blood to the skin to aid cooling,
Upper-body strength makes you a more
efficient runner by improving posture.
but also due to increased
Exercises that work the muscles around
energy cost. Wind leads to
even higher energy cost at a
your shoulder blades prevent slumping and
make breathing easier when running. Do
particular speed.
bent-over rows (3 x 8 reps on each side using
Power helps you look at
efficiency more objectively,
fairly heavy weights) and push-ups with your
because it accounts
hands on a stability ball (30 reps total). When
for changes in altitude,
running, try to swing your elbows back,
temperature, wind and
like you’re jabbing a runner behind you.
gradient. By calculating your
– Jay Dicharry, sports clinical specialist and
current power (work) at your
athletics coach
threshold, you can ensure
sessions are done in the
correct zone, whether you’re
running uphill, downhill, with
TRAINING the wind or into it. Over time,
I run in the
you can dial in your sustainable
morning
before heading power – and on race day, target
to my desk power-to-pace efforts evenly
job, and I’m so and effectively.
tight whenever
I stand up.
What can I do?
Preventing Tin-Man
status starts during
your workout: leave
time to cool down
post-run, easing into
a jog and then into a walk before rushing off
to get ready. Then, keep moving throughout
your work day: take standing and/or walking
breaks every 30 minutes or so. Consider Lindsey Parry is a qualified
stretching lightly during bathroom visits as biokineticist, Two Oceans and
Comrades silver medallist, and 2:47
well. – Hayley Munn, RunnersConnect coach
marathoner. Email him at lindsey@
and community manager coachparry.com.
ILLUSTRATION BY GARY TAXALI OCTOBER 2017 RUNNER’S WORLD 45

Kenenisa Bekele: the
world’s second-fastest
marathoner (2:03.03) is
a key athlete in the sub-
t wo-hour project.
THE SECOND-
SHAVING
SHORTCUT
Will the two-hour
marathon barrier
be broken by… a
motivational quote?
The original sub-two-hour
marathon group was set up at
the end of 2014, intended to help
achieve a 1:59.59 marathon within
five years. I attended the Africa
launch of the project in Cape Town.
At the launch, Dr Tim Noakes
spoke about the role of the mind in
breaking through this barrier – and it
gave me pause for thought.
The premise is provocative: to
what extent does the mind – and
belief, specifically – play a role
in performance? In Noakes’ own
words: “To break two hours, you first
have to convince the brain that it’s
possible.” He later suggested that
what’s preventing the current crop
46 RUNNER’S WORLD OCTOBER 2017
PERSONAL BEST THE SPORT SCIENTIST
of elites from doing it is their brains –
by which he means mental strength.
You’ll hear no argument from
me against the importance of
mental and emotional factors. Even
us mortals – who may break two
hours in the half marathon – have
experienced how emotional factors
such as self-belief can swing us from
failure to success, and vice versa.
Noakes’ Contribution
Noakes’ ‘Central Governor’ model
describes fatigue as residing in the
brain, rather than the muscles. I
studied fatigue and the brain (under
Tim) in my own PhD, so – along with
the entire exercise physiology world
– I owe him a huge debt of gratitude:
his pioneering work changed the
conversation around fatigue.
Before Noakes, fatigue was in
the muscle; something ‘failed’ –
whether it was metabolism, or heat
regulation, or oxygen delivery to
the muscles – causing the athlete
to slow down or stop exercising,
because they simply didn’t have the
capacity or ability to continue.
What he proposed, and
others have since shown, is that
fatigue is ‘regulated’ by the brain.
When we exercise, dozens of
physiological systems are in constant
communication with our brains,
which then set the pace that we can
run, based on how we feel.
The critical controller of exercise
is our sense of exertion; in other
words, the mind. But this ‘mind’ is
the result of physiological feedback
that is too complex to measure
fully. By creating and managing
this perception of exertion, our
brains prevent us from overdoing
it; because if we did, we could
potentially harm ourselves.
Obviously, in this system, emotion
and other psychological factors
become extremely important; they
allow us to interpret and tolerate those
physiological changes. So this theory
allows for emotion and psychology,
which is good. It’s more complete.
All In The Mind?
But to say it’s ‘all in the mind’ means that
the pendulum has swung too far from
the old extreme (‘it’s in the muscles’)
to the new. To suggest that any elite
athlete can simply run faster ‘if they
believe’ is analogous to suggesting that
you can successfully commit suicide by
holding your breath!
It won’t happen. Because
physiological regulation still exists, and
ultimately wins the day. You can get
close to the limit, absolutely; but there’s
a line there that physiology won’t cross.
And so – while there is reserve
capacity – elite athletes can’t ‘believe’
themselves faster; because the
consequence of running faster would
be physical harm, and they’re already
right at the limit of what is safe.
Noakes often says that an athlete
could have run faster, “because he
didn’t die”. He also argues that the
athlete who loses has ‘chosen’ to
lose – by quitting, or giving up –
because they clearly have reserve.
Which is excessively simple. There
is without a doubt a role for mental
factors, and for belief. But they’re part
of an incredibly complex regulatory
system – one that prioritises
P H OTO G R A P H B Y G A L LO I M AG E S /G E T T Y I M AG E S
physiology, and thus performance.
In a theoretical world, then,
simple belief is enough to unlock
potential. But in the real world, the
RW Scientific Editor barriers imposed by physiology –
Dr Ross Tucker has even in a ‘regulated’ system – are
a BSc (Med) (Hons) very real, and won’t be broken by a
Exercise Science motivational quote.
Degree and PhD
Unfortunately, there are no
from the Sports
Science Institute. shortcuts. It boils down to training –
Visit him at www. which impacts both physiology and
sportsscientists.com. the mind.
 PERSONAL BEST FUEL

BREAKFASTS OF CHAMPIONS
No matter what your diet, there’s a
‘magic meal’ to power your long run.
BY REGISTERED DIETICIAN AMY GORIN

1
No dietar y concerns?
Go with the Basic Break fast
(details on page 49).

PHOTOGRAPHS BY MITCH MANDEL OCTOBER 2017 RUNNER’S WORLD 47

 2

Backed up?
Get things moving with
a lit tle water and a few
bites of food as soon
as you wake up, says
registered dietician
Tara Colling wood.

48 RUNNER’S WORLD OCTOBER 2017


The age-old question ‘What should I eat before a long run or
race?’ plagues every runner. An ideal pre-workout meal is high in
carbohydrates, moderate in protein, and low in fat – the latter two
are harder to digest, and can cause GI issues. Try different meals
during training to see what works for you, and give yourself two to
four hours to let things settle.
1. Basic
4 low-fat frozen pancakes
topped with 1 sliced banana
and 1 Tbsp. honey. Serve with
1 cup low-fat milk.
The carbs top off your
muscles’ glycogen stores,
which are essential for
endurance athletes, says sports
dietician Angie Asche. “Quick-
acting carbs may also increase
your performance and your
time to exhaustion.”
2. Gluten-Free
2 cups rice cereal with 1 cup
low-fat milk. Serve with 1
cup grapes, ½ cup diced
pineapple, and a dash of
cinnamon.
Runners with coeliac disease
and gluten sensitivity can find
carbs from gluten-free grains
and fruit.
3. Weight Loss
3-egg-white omelette cooked
with olive oil spray and
seasoned with black pepper
and sea salt. Serve with 1
toasted slice sourdough bread
with 2 Tbsp. strawberry jam,
½ cup sliced pears, and 1 cup
low-fat chocolate milk.
If you’re trying to trim your
waistline, the worst thing you
can do is skimp on your pre-run
fuel. “Cutting carbs would
be very detrimental to your
performance,” says Asche.
Post-run, refuel with lean
protein and complex carbs, but
lay off indulgences like sweets
and alcohol. Opt for a smaller
dinner such as a sweet potato,
a small chicken breast, and
a cup of Brussels sprouts. A
dietician can create a nutrition
plan for your specific training
and weight-loss goals.
4. Vegetarian or Vegan
1 ½ cups cooked instant oats
made with water and 1 Tbsp.
peanut butter, topped with
¼ cup raisins, ½ cup peach
slices, 1 Tbsp. honey, and
pinch of nutmeg.
Vegetarian and vegan
runners should focus on their
intake of protein, iron, and B12
(non-meat sources are fortified
PERSONAL BEST FUEL
breads, juices, and cereals).
For best absorption, pair
iron-rich foods (like oats and
raisins) with sources of vitamin
C – found in many fruits and 5
veggies, including peaches.
5. Sensitive Stomach
Smoothie made with ½ cup
frozen mango, 1 large frozen
banana, 1 cup low-fat milk,
½ cup low-fat plain Greek
yoghurt, 3 Tbsp. instant oats,
and 1 Tbsp. honey.
The stomach empties
liquids significantly faster
than solids. But a smoothie
won’t necessarily cure 6
your GI woes. Keep a
food journal while you
train, noting foods and
spices that cause GI
distress before your
long runs. “The night
before a long run, keep
things bland,” says
Collingwood.
6. Dairy-Free
170 g plain soya yoghurt
with 1 diced apple and ½
cup low-fat granola, topped
with 1 Tbsp. honey. Pair with 3
scrambled egg whites cooked
with olive oil spray and
seasoned with black pepper
and sea salt.
Dairy sources, like yoghurt
and milk, offer protein and
carbs – both crucial for
performance and recovery.
Unlike many dairy alternatives,
which provide carbs but lack
sufficient protein, soya-based
yoghurt has both. Paired with
egg whites, it’ll give you an
extra boost.
Smart Snacking
If you have more than an hour
between your breakfast and your
run, top your muscles off with a small,
carb-heavy snack, like one of these.
1 banana
¼ cup dried apricots
225g apple juice
2 date balls
5 Salticrax
OCTOBER 2017 RUNNER’S WORLD 49
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PERSONAL BEST GEAR

If you want to get the most out

of your wearable tech, it’s worth
investing in a running-specific
GPS watch, as opposed to a band
that tracks general activity.
Here are nine of our favourites –
ranging from entry-level to
supreme performance.

FACE
OFF! BY RYAN SCOTT
PHOTOGRAPHS
BY JAMES GARAGHTY

OCTOBER 2017 RUNNER’S WORLD 51

PERSONAL BEST GEAR

01
Apple Watch Series 2
from R6 400
The first Apple Watch was viewed
largely as a fun accessory for
your iPhone, and lacked some
key features that runners wanted.
The Watch Series 2 has built-in
GPS tracking and waterproof
construction, which instantly makes
it a one-watch solution for runners.
This second iteration is still an
extension of your iPhone, but now
you can leave the handset behind
when you set out for a run, and not
miss a step. The native Workout app
records your latitude and longitude
points directly to the watch, to give
you real-time distance and pace,
and to chart a map later of where
you’ve travelled. One -watch
solution
Our tests found the GPS to be
A st ylish look
on par with more advanced sport- that transitions
specific watches, and the optical seamlessly from
heart-rate monitor was precise when of fice to g ym.
strapped on snugly.
5 hours battery life
myistore.co.za

52 RUNNER’S WORLD OCTOBER 2017

 02
Polar M200 R2 494
A brainy smartwatch that boasts
advanced functionality not
commonly found at this price –
many of the connected features
typically found in expensive
smartwatches have trickled down
into more affordable options. The
M200 is an all-day activity tracker
with a built-in heart-rate sensor,
accurate GPS, and basic phone
notifications. It also downloads
workouts (such as intervals) and
monitors your effort during your
training session.
Lastly, for those who forget
where you started a new route,
there’s a back-to-start function,
to help you return to your hotel or
parked car.
6 hours in GPS mode
Sportsmans Warehouse

OCTOBER 2017 RUNNER’S WORLD 53

PERSONAL BEST GEAR

03
Polar V430 R3 495
A running-focused watch from Polar
that still accommodates a whole lot
of other sports options, and adds
an optical heart-rate monitor to the
super-popular but discontinued
M400. While many upgrades have
turned to touch-screen functionality,
the M430 has kept things simple,
sticking to an extremely effective
five-button operation. Testers
enjoyed the one-touch start option,
and the quick connection to GPS
– no longer will you hold up your
running group because you’re
waiting for a satellite connection.
An interesting change to the wrist
strap is the addition of a series of
holes – not just for aesthetics, but to
make the watch lighter, which results
in less bounce and therefore more
accurate optical heart-rate readings.
8 hours battery life, with an option
to power down the GPS to extend
battery longevity
Sportsmans Warehouse

54 RUNNER’S WORLD OCTOBER 2017

04
Garmin Forerunner 235 R5 300
Whether we were deep in the rocky
Cederberg or on the mountain
slopes that surround Cape Town,
we locked on to a satellite quickly
with the Forerunner 235. It
gathers pings from both the GPS
and GLONASS constellations of
satellites, strengthening its signal
in challenging situations.
The wrist-based heart-rate
monitor was the only unit that
worked perfectly for all our testers,
regardless of skin tone, hair, or body
shape, and special algorithms in the
watch suggested how long we should
rest before our next hard workout.
Testers raved about how easy it
was to wirelessly upload runs and
all-day activity stats to both iOS
and Android phones. And to sync
with Strava, MapMyFitness and
Endomondo – no watch is better
at getting friends to support you,
or rivals to hate you.
11 hours battery life in GPS and
HRM mode
www.garmin.co.za

Play nice
Garmin’s Forerunner
235 uploads easily
to third-par t y
apps.

OCTOBER 2017 RUNNER’S WORLD 55

PERSONAL BEST GEAR

Garmin Forerunner 935 R10 999

The watch has GPS, a heart-rate
meter on the wrist, new training
features – which allow you to adjust
exercise and recovery – and weighs
only 49 grams.
“With similar features to the Fenix
5, the Forerunner 935 is aimed at
athletes focused on performance and
results,” says Garmin Brazil director
Martín Cosentino. “It not only provides
information on how your body is
responding to training, but also data
for each activity – and allows them
to be sent automatically to Garmin
Connect. It’s still customisable with
free applications, data fields and
Connect IQ store services.”
The watch automatically analyses
previous levels of exercise, and
provides insight into how your body
is responding. The new training-effect

05
metric compares the aerobic and
anaerobic benefit of a workout. The
Forerunner 935 can be paired with
the Running Dynamics Pod, which
allows athletes to see six running-
dynamics metrics: cadence, length
of steps, time and ground balance,
oscillation, and vertical ratio.
24 hours of battery in GPS mode
Totalsports

56 RUNNER’S WORLD OCTOBER 2017

06
Suunto Spartan
Trainer Wrist HR R4 499
If the Suunto Sport Wrist option (p58)
is too large and its many functions
seem daunting, the Trainer Wrist is
smaller, cheaper and still includes a
lot more under the hood than most
watches do when they drop a notch
in price. Even at just 66g – and a lot
slimmer than the rest of the Spartan
range – it still has the optical heart-
rate monitor built in, 80 pre-installed
sports modes, and 24/7 tracking.
Sound familiar? That’s because it
really isn’t lacking much of what the
Sport option has, even though the
waterproofing capability is down
from 100m to 50m. (You’ve got
to wonder – how many of these
watches ever make it deeper
than three metres of water?)
10-hour battery life in
training mode
Cape Union Mart

Value
proposition
Impressive
capabilities for
the price.

OCTOBER 2017 RUNNER’S WORLD 57

PERSONAL BEST GEAR

07
Suunto Spartan Sport
Wrist HR R8 999
No longer requiring a heart-rate
strap, the Spartan Sport Wrist HR
has an optical heart-rate monitor
built into the back of the watch.
The watch also features 24/7 activity
tracking, to give you a complete
picture of your daily movements.
The Spartan series comprises
big, durable watches, with long-run
battery life and an impressive array of
features including customised sport
modes (80 are pre-loaded), mapping,
training insights, and charts. The
new optical HR sensor was built in
partnership with Valencell, a leader
in biometric sensors, and we found
it routinely delivered measurements
that we’d expect.
Plus, recent software updates
have dialled in GPS tracking, even
in challenging conditions.
12 hours battery life in training mode
Due South

58 RUNNER’S WORLD OCTOBER 2017

Fitbit Surge R4 799
Fitbit are big players in the
general activity-tracking game,
but the Surge is their top-end
offering; it makes the leap into
the GPS category, and really does
differentiate this option from the
rest of their range. The Surge
doesn’t rely on your phone for GPS
– basic GPS functionality is built in
to the watch.
The one-touch start for run mode
is welcome as a simple navigation
option, but don’t wait around
expecting the GPS to connect to a
satellite, like our testers did – you
need to tap again to fire up the GPS.
And be patient: the Surge connected
slowest out of all those tested.
Testers also used the much-
unheralded but easily accessible
pause button to great effect. There’s
little more frustrating than leaving
the clock running while you fumble
around trying to find the pause button.
4 hours battery life in GPS mode
Sportsmans Warehouse, Total Sports

08
One
small step
Makes the big leap
from fitness tracker
to GPS.

OCTOBER 2017 RUNNER’S WORLD 59

PERSONAL BEST GEAR

Hear t beats
The Spark 3 Cardio
stores your music in
the watch.

TomTom Spark 3
Cardio with music R3 999
With a built-in music player and
long-running battery, you’ll rock
through any distance. While some
other watches (like the Apple Series
2) also play music, the Spark 3 does
that and saves you cash, if you’re not
interested in lots of battery-draining
smartwatch features.
Navigating menu options on
the Spark 3 is a breeze, thanks to
the four-way joystick on the strap.
Strapless heart-rate monitoring
is accurate via the optical sensor,

09
and – as you would expect from
navigating giant TomTom – this new
version also enables uploading of
GPX routes from your apps, so you
can get out and explore new regions.
5 hours battery life with GPS and
music playing
Makro

60 RUNNER’S WORLD OCTOBER 2017

 O&M CAPE TOWN 96419/E

FACTS
HARD
COLD
 GEAR THE SHOE TEST

UNDER
ARMOUR
HORIZON RTT
R1 899 • 300 GRAMS
AVAILABILIT Y 021 201 1349

Under Armour have

launched their first
trail-running shoe in
South Africa – just in
time for summer.
BY RYAN SCOTT

A Looker
The Horizon RTT is one of the best-
looking trail-running shoes we’ve ever
tested, and it doesn’t look like the
shoes we’re used to. It looks similar
to one of the golf shoes in the Under
Armour stable, which sheds light on
a growing trend among big brands:
making use of technology across their
product offerings.

Three extras
The shoe provides support in three
additional ways: a foam puck
underneath the heel offers an extra-
plush landing; a large, cushioned
tongue gently locks the foot down;
and lastly, extra padding in the collar
provides more than enough cushioning
around the ankle.

62 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPHS BY JAMES GARAGHTY

 Thick-skinned
The shoe features a thick ripstop PU
textile upper and welded overlays,
and it looks heavy-duty enough to
withstand the rigours of the trail – but
we’ve only been running in the shoe
for two months, and therefore have
no long-term intel. To counteract the
sturdy upper, the shoe is perforated
throughout with triangular holes. This
increases both the breathability and
the suppleness of the upper.

All lugged up
Aggressive 5.5mm lugs always
look good. Case in point: Salomon’s
Speedcross is the brand’s top seller
in South Africa. That’s not based on
how the shoe performs; it’s because
EVA throughout
To create a smooth ride, midsoles
these over-the-top, gnarly lugs are
are often made of a combination of
an alluring honey pot. The outsole of
foams; but Under Armour have used
the Horizon is slightly less intense
only EVA. Testers agreed the ride
than that of the Speedcross, but
is smooth, and that the EVA foam is
it’s still aggressive. It covers the full
comfortable – which is what Under
footprint of the shoe, which results in
Armour intended when they made the
great grip and effective braking, and
midsole an unbroken layer. The rock
is ideal for those who need sturdy
plate wasn’t noticeable in the footfall,
support. A serviceable forefoot rock
which is exactly how you want this
plate protects the foot and offers even
protective insert to behave.
more support.

OCTOBER 2017 RUNNER’S WORLD 63

 PERSONAL BEST GEAR
BABY ON With so many impressive running
strollers to choose from, it’s difficult to
BOARD
see where high performance stops and
comfort begins. The Thule Glide (R8 999)
has an economical design for the runner,
and a comfortable seat for baby.
The weather’s You can choose your own handlebar
getting warmer. height, for efficient posture, and take
This spring, why the stroller on gravel paths, safe in the
not take your little knowledge the 45cm rear-suspension
one along on your wheels and reclining padded seat will keep
training runs?
BY RYAN SCOTT
64 RUNNER’S WORLD OCTOBER 2017
your passenger safe – so comfortable, your
baby may even fall asleep!
A fixed 40cm front wheel keeps the
trajectory true, and you’ll be surprised how
little energy you spend pushing it on flat
sections.
The Thule Glide is the fastest pram over
the half-marathon distance. Calum Neff
was at the helm, pushing his 11-month-old
daughter Holland, when he achieved the
current world record: 1:11.27!
 4 Top
Pram Picks
• Avalanche Apod
Stroller R7 000
Like a mini-tent on
wheels. Baby stays close
to the ground, and the
stroller can be attached
to a bike like a trailer.
Sportsmans
Warehouse

• Thule Urban Glide

R9 500
Similar to the Thule
Glide, except it can be
used as an everyday
pram as well as a
running stroller.
Sportsmans
Warehouse

• Baby Jogger Citi

Mini Double R8 800
Double trouble? Take
both twins along. A
wider base means
more stability, and less
need for large wheels.
Babies R Us

• Weight: 9.9kg
• Capacity: 34kg
• TFK Jogger R13 500
• Folded Dimensions:
87.5cm x 53cm x 23cm Disc brakes – on both
• Five-point safety harness back wheels – lock and
• View-in roof port release easily, with a
Babies R Us hand brake lever.
P H OTO G R A P H S S U P P L I E D

babygroup.co.za

OCTOBER 2017 RUNNER’S WORLD 65

CRUSH
ANY
GOAL
Want to improve your health?
Race faster? Lose weight? Avoid
injury? This simple plan – which
builds in strength, flexibility, and
cross-training – will help all your
running dreams come true.
BY BILL PIERCE AND SCOTT MURR
66 RUNNER’S WORLD OCTOBER 2017
At the Furman Institute of Running
and Scientific Training (FIRST) in
South Carolina, US, we hear from
runners who want to get faster, from
those who simply want to enjoy the
sport for life, and from those who’ve
given up on running entirely. They’ve
stopped because injuries have made
it too frustrating or too painful to
continue.
The two of us – both long-time
runners – spend a lot of time
discussing what we can do now to
increase the likelihood that we’ll
log kilometres well into old age. We
want to be able to keep doing what
we love to do – and that’s probably a
goal of yours, too.
Based on our experience as
athletes, coaches, and exercise
scientists, we developed the 7-Hour
Workout Week, which is detailed
in our new book Train Smart, Run
Forever (R333, exclusivebooks.
co.za). The plan includes activities
to enhance cardiorespirator y
endurance, muscular streng th
and endurance, and f lexibility.
Many runners have confessed that
they skip the resistance training,
stretching, and cross-training we
recommend, but these exercises
are critical for staying healthy as
you become fitter and faster. That’s
why we built them into the plan,
which you can use to train for
races up to the half marathon, to
maintain fitness before your next
42.2, or simply to get – and stay – in
excellent shape.
PHOTOGRAPH BY FERDINAND VAN HUIZEN
THE PLAN

MON
Cross-train 30
minutes, strength-
train 15 minutes,
stretch 10 minutes

TUE
Dynamic stretch
5 minutes, run 50
minutes, stretch
10 minutes

WED
Cross-train 30
minutes, strength-
train 15 minutes,
stretch 10 minutes

THU
Dynamic stretch
5 minutes, run 50
minutes, stretch
10 minutes

FRI
Strength-train 15
minutes, stretch
10 minutes

SAT
Dynamic stretch
5 minutes, run
60-90 minutes,
stretch 15 minutes

SUN
Cross-train 30
minutes, stretch
10 minutes
 CROSS- BUILD STRENGTH
TRAIN The American College of Sports Medicine
recommends that adults perform resistance
Choose one of exercises for each of the major muscle
these workouts groups two or more times per week. It’s
to do on your especially important for runners – a strong
non-running days. musculature can better absorb the impact
stress of repetitive footstrikes – so we
recommend doing 15-minute sessions like this
one three times per week.

CYCLING
• Begin with 5 minutes at
cadence of 80+ rpm at
FES (see below) of 2-3.
• Then do 4 x 3 minutes
fast cycling (90-100
rpm) at FES of 5, and 2
minutes at FES of 3.
•  End with 5 minutes of
relaxed cycling at FES
of 2 as a cooldown.
/////////// OR ///////////
ELLIPTICAL
•  Begin with 3 minutes
easy at FES of 2.
•  Then do 5 x 4 minutes
focused at FES of 5,
with 1-minute recovery
at FES of 2.
•  End with 2 minutes
easy at FES of 2 as a
cooldown.
/////////// OR ///////////
ROWING
• Begin with 5 minutes
easy at FES of 2.
•  Then do 2 x 2 000
metres at FES of 5 with
2-minute recovery at
FES of 2.

FIRST EXERTION SCALE (FES)

1 2 3 4 5 6 7 8 9 10
Very easy Relaxed A steady Aware of Not labouring Having to Comfortably Heavy Very heavy Very, very
and relaxed effort with aerobic effort effort but not but having to coax yourself hard; audible breathing; breathing; hard;
a slight with normal experiencing stay focused to maintain breathing; really hard can sustain maximal
increase in breathing any to maintain intensity conversation effort only for a few effort
heart rate difficulties effort has ceased minutes

68 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPHS BY MATT RAINEY

 Box Step-Up Single-Leg
• Place your left Wall Squat with
foot on a box that Exercise Ball
allows your thigh • Wedge the ball
to be parallel to between your back
the ground. Push and a wall. Step
through your left out and lower into
heel and leg to a squat. Extend
stand, then step your right leg, push
down with your through your left leg
right leg. Repeat to stand, then lower.
30 seconds, then Repeat 20 times,
switch sides. then switch sides.

Hip Extension Kickback with

Leg Curl with Resistance Band
Exercise Ball • While standing,
• Lie on the floor loop a resistance
with your heels atop band just above
the ball and your your ankles. Lift
arms by your sides. your right foot just
Raise your hips so off the ground and
your body forms a drive it behind you.
straight line. Pull the Pause, then return
ball towards your to starting position.
butt, then roll it back. Do 15 reps, then
Repeat 30 times. switch sides.

Bird Dog Single-Leg

• From all fours, Bridge/Pelvic
reach forward with Thrust
your right arm and • Lie on your back,
backward with your feet under your
left leg so both are knees. Straighten
parallel to the floor. your left leg and
Hold three seconds, push through your
return to starting right heel to raise
position, then your butt. Pause,
switch sides. Do 15 then slowly lower.
O P P O S I T E PAG E : P H OTO G R A P H B Y G A L LO I M AG E S /G E T T Y I M AG E S ( R OW I N G )

reps on each side. Do 20 reps, then

switch sides.

Reverse Crunch Dumbbell Clocker

with Exercise Ball Shoulder Raise
• Roll over the ball • Hold light
so your hands are on dumbbells.
the floor in front of it. Imagining that
Walk your hands out you’re at the centre
until they’re below of a clock facing 12,
your shoulders and raise your arms until
your lower legs rest they’re parallel to
on the ball. Bend the ground at clock
your knees and hips position 12, then
to pull the ball in lower. Repeat at 1
(pictured at left), and 11, 2 and 10, and
then roll it back. 3 and 9. Perform
Repeat for 60 this sequence 4
seconds. more times.

OCTOBER 2017 RUNNER’S WORLD 69

 WARM-UP
You’ll do these dynamic stretches before every
run, because at FIRST, we believe that improving
range of motion is an essential component of
fitness training. The risk factors associated with
poor flexibility include faulty posture, altered
running mechanics, and risk of injury and pain.
That’s why we recommend stretching every day
– it’s just that important.

Side Lunge
• With both feet
forward, take a
wide step to the left.
Bend your left knee
as you shift your
weight over your
left foot. Return to
standing. Repeat for
30 seconds, then
switch sides.

Single-Leg Dead Lift

• Stand on your left leg with your knee
slightly bent. Slowly hinge forward until
your torso and right leg are parallel to the
floor. Return to standing. Repeat for 30
seconds, then switch sides.

Straight-Leg Lateral Swing Bent-Knee Lateral Swing Bent-Knee Forward Swing

• With your hands on a wall, keep your • With your hands on a wall, bend your • With your hands on a wall, bend your
right leg straight and swing it across the right knee at a 90-degree angle, and drive right knee at a 90-degree angle, and
front of your body in a rhythmic motion. it towards your left shoulder and then your drive it towards and away from your
Do 12 reps, then switch sides. right. Do 12 reps, then switch sides. chest. Do 12 reps, then switch sides.

70 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPHS BY MATT RAINEY

 RUN
50-MINUTE-RUN • Finish the workout
OPTIONS with 5 minutes of easy
running at FES of 2.
• Begin with 15 minutes
of easy running, LONG-RUN
progressing from FES OPTIONS
of 1 to 3.
• Begin to run
• Then run 25 minutes comfortably,
alternating between progressing from 1
FES of 7 to 8 and FES to 3 on the FES scale
of 3 every 5 minutes, over the course of 10
starting with a hard minutes.
effort so that you get
3 hard efforts of 5 • Then continue the
minutes. run at FES of 4 for
the remainder of the
////////// OR ////////// 60-90 minutes.
• Then run 8 x 2 minutes ////////// OR //////////
of fast running at FES
of 9 with 60 seconds • Then continue the run
of rest recovery after at FES of 4 for 30-45
each fast 2-minute minutes and finish
interval. with 30-45 minutes
at FES of 5.

COOLDOWN Piriformis Stretch

• Lie on your back.
Bend your right leg
and place the ankle in
Static stretches like these are a good way to front of your left knee.
improve flexibility. Do them after your workout, Pull your left thigh
when your muscles are warm and supple. towards your torso.
Hold for 30 seconds,
then switch sides.
Hip-Flexor Stretch
• Kneel on your right
knee, with your left Lower-Back
foot in front of your Stretch #1
body. Lean forward • Bring your knees to
from the hips. Hold your chest and grasp
for 30 seconds, then your legs. Hold for 30
switch sides. seconds.

Hamstring Lower-Back
Stretch with Rope Stretch #2
• Loop a strap around • Drop your hips back
your right foot. Gently until your glutes rest
pull your leg towards on your heels. Lower
P H OTO G R A P H B Y G L E N M O N TG O M E R Y ( R U N N I N G )

the ceiling until you your chest to the floor

feel a light stretch. and stretch your arms
Hold for 30 seconds, out in front of you.
then switch sides. Hold for 30 seconds.

Adapted from Runner’s World Train Smart, Run Forever: How to Become a Fit and Healthy Lifelong Runner by
Following the Innovative 7-Hour Workout Week, by the Experts at FIRST, Bill Pierce and Scott Murr (R333,
exclusivebooks.co.za).

OCTOBER 2017 RUNNER’S WORLD 71

SOUTH AFRICA’S JAMES CUNNAMA IS ONE OF THE WORLD’S
TOP IRONMAN-DISTANCE TRIATHLETES, WITH THE ABILITY TO
PULL OFF SENSATIONAL RUN SPLITS. HERE ARE HIS SECRETS…
Words: Mike Finch
Pictures: Johan Badenhorst

THE
RUNNER
GUY

72 RUNNER’S WORLD OCTOBER 2017

James Cunnama 34
Home Town: Stellenbosch
Multiple Ironman and 70.3
champion, winner 2017
Ironman Hamburg.

OCTOBER 2017 RUNNER’S WORLD 73

 Red Aler t
This is as relaxed
as SA super-
runner James
Cunnama gets.

74 RUNNER’S WORLD OCTOBER 2017

James Cunnama is no stranger to the podium in long-
distance triathlon. Multiple top-three finishes and
wins – along with a fourth place at the Big Daddy
of them all, the Ironman World Champs in Hawaii
(in 2013) – have turned the former Port Elizabeth
wannabe into a global multi-discipline force.
But it’s his astonishing running ability that has
made him one of the most lethal finishers in the sport.
At the recent Hamburg Ironman, the 34-year-old
from Stellenbosch pulled off one of the fastest run
splits to take the overall win.
After completing the 3 800m swim in 49 minutes,
and a windy and hilly 180km bike leg in 4 hours 24
minutes, Cunnama destroyed the rest of the field with
a marathon run split of 2 hours, 40 minutes, 58 seconds
– one of the fastest Ironman run splits ever recorded.

A 2:40 marathon, at the end of a 3.8km swim

and a tough, windy 180km bike ride? How the
hell did you do that?
It wasn’t easy, that’s for sure – even if it looked like it
was. I’ve been building my strength all year, working
on some specific areas my coach and I identified as
factors that may be hindering my run.
I think a 2:40 marathon isn’t too difficult, for
someone with my running pedigree. But being able
to do it after a 3.8km swim and 180km bike is the
challenge, of course. Looks like we may have figured
out how best to do that!
Now to do it in every Ironman I enter...

You’re back with Brett Sutton, your coach from

a few years back, who seems to have got your
running back on track. What’s he changed?
Much has changed since going back to him. One
of the biggest differences is simply leaving all the
thinking to Brett. I just get on with the hard work –
something I missed, during the years without him
guiding me. Too much thinking and analysis.
Specifically, we’ve been working on my bike leg.
No matter how good a runner you are, if your legs are
jelly after the bike you won’t run well in an Ironman.

The running leg in a triathlon is often the

toughest. How do you train for a tri run?
Particularly a long run, like a marathon?
We do a lot of long runs. I did Ironman Frankfurt
and Ironman Hamburg five weeks apart, and in the
time between I ran a few long runs, including one full
marathon in training. That’s three full marathons in
five weeks!
But Ironman running isn’t really like straight
running races. In a normal marathon, you get tired
and hit the wall at 28 to 32km; but in an Ironman,
you get tired about an hour before you even start the
marathon (if you’re lucky), so we train specifically to
run well when tired – not necessarily just to run a good
marathon. This applies to all triathlons, of course.

OCTOBER 2017 RUNNER’S WORLD 75

During Hamburg IM, most of the Germans
expected you to blow up during the bike leg,
but you didn’t – what’s the secret?
Like I say, we’ve been working hard on the bike. In
fact, despite the 2:40 marathon, my bike leg’s the
one I was most happy with in Hamburg. The bike
leg anchors your whole day in an Ironman – it can
set you up to run for the win, or it can cost you so
much energy, you can’t run at all.
A lot of miles, especially in the high mountains
around St. Moritz – that’s starting to pay dividends
in my bike strength.
You’ve always been a great runner, but
there’s an age-old triathlon question: work on
your weaknesses, or work on your strengths?
Work on your weaknesses. Race to your strengths.
It depends somewhat on what your strengths and
weaknesses are, as a triathlon is swim, then bike,
then run. No matter how good you are at running,
or how much you work on it, you won’t be in it if you
can’t swim and bike well.
Of course, if you’re a super swimmer you should
probably work on your run; as no matter how much
lead you have when you get out of the water, the
runners will run you down on the last leg.
What specific run sessions do you do?
We do a wide variety, from short, sharp 200m
intervals on the track, to lots of steady 800m intervals,
up to marathon long runs. We also do a lot of ‘build’
runs, picking up the pace and effort as fatigue sets in,
which is what an Ironman requires.
Mileage? Swim, bike and run?
It varies greatly, with big bike weeks, big run weeks
and easier weeks; but I’d say on average throughout
the season I swim 20-25km a week, bike 500-600km
a week, and run 70-100km a week.
We interviewed you a few years ago, and you
told us you never use a watch during the run –
you run on feel. Is that still the case?
That is still the case – I never wore a watch at Ironman
Hamburg. Perhaps that’s why I missed a sub-2:40 run
by 58 seconds, and sub-8 hours by 36 seconds…
But it’s not about times – they’re just nice to look at after
a good day. I don’t feel a watch helps much in an Ironman
marathon, as after a few kays, you’re just running as well
as you can – your body and training determine your
pace. Your focus needs to be internal, not on some ideal
number you set in your head before the start.
Have you ever run a marathon on its own?
How did you do? Surely you were faster?
I’ve only run two straight marathons (in races – I’ve
76 RUNNER’S WORLD OCTOBER 2017
Cross trainer
How many
runners warm up
for a marathon
with a 180km
bike ride?
run lots in training!). Both of them were done more
as training days than tests, and both were around the
2:40 mark. Technically, my marathon PB is from an
Ironman.
I’d like to run one properly soon, and give it a good
go. Maybe this off-season. Sub-2:30? Faster? I’ll let
you know...
Do you ever think: ‘If I just focused on running,
I could…’?
I think, ‘If I just focused on running I could... not keep up
with the Kenyans’.
Not even for a minute. I run well, but my particular
run strengths and body shape are more suited to the
challenges of Ironman than straight running.
What keeps you motivated, during the ups and
downs of triathlon life?
I enjoy my triathlon. But I’ve had some ups and
downs, where motivation is difficult. I find the best
way to move through those periods is to get out the
door, and do what you like. If the thought of a certain
session makes you dread it, then do something you
look forward to. But always get out the door.
It’s amazing how often your mind can convince
you that a session will be terrible, and you should stay
on the couch – and then you start it, and it’s great.
What’s next? World’s, in Kona? Rumour has it
you’re planning to run a strong marathon there
too. Is winning overall a goal, or a top three?
Ironman World Champs is the next big goal. I’ll do
a couple of Ironman 70.3 races en route to Kona
(Lanzarote and Weymouth), but those are just
sharpeners, and training.
I haven’t really set a specific goal for Kona 2017. Of
course I’d like to run well; and if I can, I don’t see why
I can’t make the top five, especially given my recent
form in Hamburg.
However, my real goal is Kona 2018. My coach and
I sat down and worked out a plan to challenge for the
win at Ironman World Champs; and decided that
realistically, that needs more time than Kona 2017
gives us.
But I’m in good form, maybe my best ever – so who
knows what’s possible at Kona 2017...
SEPTEMBER 2017 RUNNER’S WORLD 77
78 RUNNER’S WORLD OCTOBER 2017
 Awesome, James!!
Paul Kaye is the world’s top race announcer
at Ironman triathlon events, and was there
when fellow South African James Cunnama
won in Hamburg. Here’s what he saw…
P
eople always think winning is easy;
they never get to see everything that
happens behind the scenes to cross
the line first. South Africa’s James
Cunnama won the inaugural Ironman Hamburg,
and did so in emphatic fashion.
James got into triathlon while studying in
Port Elizabeth, and being a volunteer for IM
South Africa. Who would ever have thought
he would end up becoming the only African
to break the eight-hour
barrier for the 226km of an
Ironman distance race – not
once, but twice – and also “…triathlon
become the best-placed
fans who
P H OTO G R A P H B Y G A L LO I M AG E S /G E T T Y I M AG E S ( JA M E S ) , S U P P L I E D ( PAU L )
South African ever at the IM
World Championship, when
he finished fourth?
‘hop, hop,
Thus far, the win at home hopped’ him
has eluded James (except
for the 70.3 SA in East
to an even
London, where James and greater
wife Jodie did the double),
and the past few seasons advantage.”
haven’t produced the results
either James or his fans
were hoping for. Add to that the financial
pressures of a wedding, buying a house, and
Jodie expecting, and one can only imagine
the pressure James was starting to feel, in
terms of results to keep sponsors and bank
managers happy.
Recently, James returned to coach Brett
Sutton, and one wonders if this could be one
of the reasons for James’ renewed success
in Hamburg.
He got things going with confident words at
the press conference, making it clear to the
strong German field that he planned to make
them work hard. This was backed up with an
excellent swim, exiting the water fourth in the
front pack.
He pulled off a blistering bike leg to follow,
and entered T2 with a huge 12-minute gap –
something the German contenders would never
have predicted.
Then James could get out
there and enjoy his favourite
discipline, on a run course
jam-packed with triathlon
fans who ‘hop, hop, hopped’
him to an even greater
advantage. As he flew past
the finish line after 21K,
James’s lead was a massive
17 minutes, and he looked like
he was in cruise mode.
By the time James started
his finish-line celebrations,
with an ecstatic Saffer race
announcer (yup, me) bringing
him down the finishing carpet, our very own
Mr Cunnama had destroyed the competition by
more than 21 minutes. Jodie and ‘bump’ were
there to welcome and congratulate him.
So I guess the airfares and hotel for the Kona
conquest are now well and truly covered.
Was it his perfect race? I hope not – I
hope James will have his perfect race
mid-October, on the Big Island of Hawaii.
OCTOBER 2017 RUNNER’S WORLD 79
 IE
B
RA
C
UU
NS
BY DAVE ROBINSON

80 RUNNER’S WORLD OCTOBER 2017

...these days it
isn’t considered
normal to run
I run because it keeps me HEALTHY, FOCUSED AND FIT
I run because I develop an emotional attachment to every new place I run
I run because my thoughts are different every time I run, and I finish with a new perspective
I run because each route is unique and different, no matter how many times I have run it
I run because running became my regular commute to work, and a way to avoid traffic
I run because it grants me FREEDOM from all boundaries, barriers and constraints
I run because it’s an adventure, a quest, a journey and an exploration
I run because I experience the environment: in all its variation, intimately
I run because it gives me the time to explore what my heart really wants and believes in
I run to ESCAPE the busyness, stress and intensity of daily life
I run because I know that at the end of each run there is home
I run because it constantly forces me to confront the real me, with brutal honesty
I run because I love the SOLITUDE and intimacy it allows me
I run because I know I cannot eat everything; a carefully-balanced diet is best
I run because my distant ancestors were runners, and my future descendants probably won’t run
I run because it means ACCEPTING WHO I AM at any given moment
I run because my age and speed will never deflect my interest from time and distance
I run because I am always entertained and surprised by my thoughts
I run because my only opponent is myself, and I struggle to defeat that person
I run because each run reaffirms my love for my wife and family
I run because it allows me to listen and communicate with other runners, and it is never boring
I run because I know my mind can take me where my body thinks I cannot go
I run because I know that for every challenging climb up a steep hill, there is a welcome downhill
I run because I seem to draw my ENERGY from the universe
I run because it gives me time to meditate about all the great issues of life
I run because it makes me humble in the face of many challenges
I run because being injured is frustrating, but the anticipation of running again is overwhelming
I run because no matter how far or long my run is, I know there will be an end and a finish
I run because it teaches me about my perceived limitations, and then I challenge them
I run because it’s great to achieve a PB, but even better to experience the freedom of running
I run because I know that bailing is not an option; finishing is everything
I run because I enjoy all types of weather, particularly when the conditions are extreme
I run because I know I am not a front runner. Still, I run with the same passion as those at the front
I run because I want to enjoy and contribute to a CLEANER ENVIRONMENT
I run because I enjoy an exchange of greetings and pleasantries with other runners on the road
I run because I can exercise at any time of the day or night, and in any place
I run because I love running – and not because of what the latest technology tells me about it
I run because when I H I T TH E W AL L, I know there is still life and running beyond this hell
I run because it makes me feel tough, rugged and physical. I have a positive self image and outlook
I run because exhaustion exposes the demons in me, and I continue to run to defeat those demons
I run because I think I am normal, but in some ways pounding the road has made me quite eccentric

...
I run because of the constant personal enjoyment of A C H I E V I N G new milestones and goals
I run because it is tough to get up early, but witnessing the sunrise is magnificent
I run because the preparation is often more important and enjoyable than the actual race

OCTOBER 2017 RUNNER’S WORLD 81

 I run because I FEAR old age, heart problems and being overweight
I run because I know running has changed me for the better, though I don’t always know how or why
I run because my enjoyment and ENDURANCE depends on taking only ONE STEP AT A TIME
I run because I constantly search for the perfect peace that the endorphins give
I run because I enjoy the breathlessness of oxygen debt and the E X H I L A R A T I O N of recovery
I run because every runner on the road with me is a fellow traveller, heading towards a personal goal
I run because I love to buy new running shoes, though sometimes I fear the injuries they might cause
I run because when I rest, it’s the best feeling in the world I run because I enjoy rehydrating
I run because it empowers me to choose my attitude, thoughts and emotions
I run because it is less about winning, and more about regularly participating in all sorts of runs and races
I run because I know the extra blood pumped through my brain increases my COGNITIVE powers
I run because every time I do it, I am filled with gratitude that I can run

I run because my running

positively affects how I live
my entire life
I run because it makes me an ACCURATE JUDGE of speed, distance, direction, slope and weather
I run because I am not an athlete; but running makes me so I run because it always feels good afterwards
I run because it gives me an indication of my health; but I do fear the DANGERS of overtraining
I run because planning my training and racing programme gives my life structure and routine
I run because I can give myself rewards after voluntarily suffering through a long, hard run
I run because all the routes and races I love, I will do again and again and again
I run because with each CHALLENGE completed, I start planning for the next one
I run because it tells me pain and suffering are soon forgotten as one prepares to hurt again
I run because each race has its own unique and special T-shirt
I run because I do not run away from P R O B L E M S, but towards them, searching for solutions
I run because it makes me more sensitive to my surroundings, and possible new routes I can run in the future
I run because at times it causes pain, but it’s the kind of pain that leaves no scars, just good memories
I run because I still need to learn how to block out pain, boredom, negativity and monotony
I run because it teaches me to be SELF-SUFFICIENT and resourceful, as I spend hours on the road
I run because it always makes me feel I am doing the right thing and that I am virtuous
I run because I have seen so many runners give up over the years, and I refuse to be one of them
I run because each run is filled with battles, victories, defeats, sadness and joy – and it ends in satisfaction
I run because it makes me more PRODUCTIVE AND CREATIVE at work
I run because talent means nothing, but courage and commitment are everything
I run because the solitude on the road teaches me who I am not
I run because my heart-rate monitor tells me I am not just alive, I am living, energetic and working
I run because running is my church, therapist, financial planner, doctor and lover
I run because I love the CAMARADERIE and excitement at mass races
I run because sometimes, my head is a war zone, and my feet pound my anger into submission
I run because often my mind and my body give up, but my SOUL keeps going
I run because when I start, I am not sure what the end will be like
I run because the more I run, the more I want to run I run because sometimes I do not want to run
I run because it is often quite pointless. Maybe, I will run even harder
I run because there is NO FAILURE in running. Just continual movement forward.

82 RUNNER’S WORLD OCTOBER 2017

Why Did You
Start Running?
Our readers reveal the reasons they first put on a pair of running
shoes – and the benefits they’ve reaped since they did.
COMPILED BY: PENNY TRE VENA AND LIS A ABDELL AH
“T he news my sister had cancer
inspired me to start running.
And after she passed away, it
became an outlet for my tears.”
– Mark Brandstetter
“I was addicted to so many
things, and fought hard to
get back on the straight and
narrow. I managed to quit
drugs, chain-smoking and
alcohol, only to find comfort
in food, and watch my weight
balloon to 147kg. But in running,
I finally found a healthy
addiction: in the space of a
year, I lost over 50kg, and ran
my first marathon.”
– Shaun Sangster
“I was diagnosed with
osteoporosis at 50; but instead
of taking those dreadful drugs, I
started running. One year later,
a bone-density scan showed a
12% improvement.”
– Madeleine Zwaneveld
“I got tired of waiting for my husband
to finish his races. I needed
something to pass the time!”
– Amanda Liebenberg
“T o cope with a bad break-
up – I’m still running away
from him now! Running
helped me navigate my way
through the tears, and has
given me confidence and a
better body shape. Now I
belong to a running club, love
doing races, and have made
awesome new friends.”
– Marié Strydom
“I ’m currently doing a voluntary
leadership course, and
one of the requirements is
to be involved in a fitness
programme. So I downloaded
one of the 5km training
programmes on runnersworld.
co.za. From running, I’ve got
shapely calves for the first time
in my 44 years – which is all the
more reason to keep at it!”
– Cheryl Fluffee
“J ust over two years ago, I
bought a Jack Russell. She
has loads of energy. I wanted
to find something we could
do together that would also
expend said energy. So we
started running together.”
– Keren Buttrum
“T o lose weight. In four years,
I’ve run over 10 000km and
lost 80kg.”
– Ropafadzo Amanda Banhwa
“I t happened by accident. I went
for a walk in the mountains with
a friend from varsity, and we
picked up the pace.”
– Deborah Chater
“I didn’t have a car, so I had to
run instead. When I finished
my first 100-miler, a local
newspaper headline read: A
Lawyer Without a Car.”
– Johan van Graan
“Because my husband said I
could never run the Knysna
Half. I had to prove him wrong!”
– Cathy Attenborough
“I was diagnosed with diabetes
at the age of 28, and my dad
was only 40 years old when he
passed away from the same
disease. I had to fight back.”
– Warren Tregonning
“I needed to unpack.”
– Bomie Sonwabile Tshefu
“W hat else is there to do after
you’ve learned to walk?”
– Sibonakaliso Mngoma
“I wanted to lose that last bit
of baby weight, but I couldn’t
afford a gym membership.”
– Bronwen Bell
“M y daughter wanted to start
running – she was seven,
then. Now she’s 15, and we
still run together.”
– Colleen Kublin
“B ecause it’s
cheaper than
therapy.”
– Paul Norris
OCTOBER 2017 RUNNER’S WORLD 83
OFF
THE
GRID

84 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPH BY LISA ABDELLAH

 MADAGASCAR ISN’T JUST A
PARADISIACAL PLAYGROUND FOR
TRAIL RUNNERS.
RUNNING HERE RETURNS
YOU TO THE SIMPLE LIFE, FORCING
YOU TO CONNECT WITH YOUR
EXPERIENCE – AND THE PEOPLE YOU
SHARE IT WITH
– IN A MEANINGFUL WAY.

BY LISA ABDELLAH

OCTOBER 2017 RUNNER’S WORLD 85

A
An orange glow signals the start of a new day,
beyond a waterfall spilling over the edge of
the plateau. We’re a few kilometres from the
nearest village, Anivorano, and yet I can see
nothing but tall grass stretching for kilometres
around.
I doubt many people have come this way
before.
Thirty trail runners – who up until last
night had never met before – are sleeping in
a row of army-green tents. A red and green
banner marks the start of the Ultra Trail
Madagascar: a six-day, 150km stage race in
one of the most remote regions of the world’s
fourth-largest island.
We’ve all travelled a long way. I flew from
Cape Town to the capital, Antananarivo.
Then, from the window of a domestic flight
to Diego Suarez, I began to understand how
enormous Madagascar is. It was like flying
over the moon: a desolate landscape sprawled
between the city in the centre and the far
north, where nothing grows or lives.
A three-hour drive in a 4x4 followed,
from Diego Suarez to the first camp – and
with it, my first taste of the ‘roads’ in rural
Madagascar.
Last night we were shown to our tents,
and meat and white rice were ladled onto tin
plates. When the runners sat down to eat, their
human stories began to emerge.
South African trail-running power couple
Christiaan and Landie Greyling have made a
career out of competing in endurance races all
over the world.
Dan Betts (44) is a bearded high-school
chemistry teacher, originally from the US
but who recently moved to Zambia. During
the late 90s, Dan served in the Peace Corps in
Thailand, where he became comfortable with
being uncomfortable. Cockroaches were par
for the course, and he once single-handedly
removed a nest of rats from underneath his
bed. It was there he participated in the Black
Marathon, a 12-hour overnight run.
Isabella De La Houssaye (53), from New
Jersey, rented a hybrid bike in the UK and
cycled the 1 000 miles (1 600km) from Land’s

86 RUNNER’S WORLD OCTOBER 2017 PHOTOGRAPH BY ???

 Leave Your
Cellphone
at Home
Without
distractions,
par ticipants in
the Ultra Trail
Madagascar form
strong bonds.

End to John O’Groats – she completed her 13- back to his job washing laundry with his wife
day trip just six days before the start of Ultra in a poor part of the capital.
Trail Madagascar. This trip was a graduation Another Malagasy athlete is Zephirin
present for her son, Cason Crane, who in his Zimazava, who is blind. Last year, he only
short 24-year existence has already run the finished the first stage of the race; this year,
World’s Toughest Mudder, climbed the Seven he will complete all six.
Summits, and finished The camp is as
four Ironmans. comfortable as it can
Then there is be, considering the
Argentinian Sebastian restraints. Last night I
Armenault. He started slept on a real mattress.
a charitable foundation, “IT WAS LIKE There are bush toilets
One Mile One Smile, and dug into the ground,
P H OTO G R A P H S B Y L I S A A B D E L L A H ( L E F T ); R I JA G E R A R D ( TO P R I G H T )

pledged to run more than FLYING OVER showers connected to

2 500km of some of the tanks of fresh water,
world’s most challenging
races. Armenault usually
THE MOON...” a n d a ltho u gh m e al
times are an eat-what-
comes close to last, but you’re-given affair, the
his sponsors donate food is tasty.
far more to schools, Still, it’s far from five-
hospitals and the elderly star luxury. Participants
than race winners receive in prize money. who have travelled here from other countries
Malagasy runner Revelinot have paid good money to come on a trail-
Raherinandrasana has only one arm, and running holiday devoid of home comforts and
placed 10th in the men’s 1 500m in the modern technology. Over the next six days, I
Paralympic Games in Rio. Sadly, sports aren’t will hike, run, and drive along the route with
a priority in Madagascar: Revelinot received a team of photographers and videographers,
no fanfare upon his return, and simply went hoping to find out why.

OCTOBER 2017 RUNNER’S WORLD 87


STAGE ONE AND TWO
(20KM & 26KM)
On day one, we hike to the first checkpoint
along the same route the runners run. Because
it’s the only way to get there. A single track
ascends above rice paddies, and then dips
back down to babbling rivers. From the top
of the hill, we can see the placid volcanic lake
of Fanantana. The leading pack of runners
swishes towards us through the tall grass.
We continue our hike on dirt roads past
small farms, where zebu cattle are kept in
kraals, chickens peck at the dusty ground and
tired dogs bask in the morning sun. Locals live
in basic huts made from palm leaves, often
raised to allow air in and keep bugs out. Whole
families huddle on their porches, staring at us.
“They remind me of Malay and Indonesian
people,” comments Isabella. Unsurprisingly,
as Madagascar appears to originally have been
settled by immigrants from Borneo; then East
Africa, India, Portugal, China, France...
It’s market day in Anivorano, which is now
just a short walk from the second camp. Raw
88 RUNNER’S WORLD OCTOBER 2017
meat hangs from the roof in one stall; others
sell punnets of fruit, children’s toys, slip-slops
and bed frames – you name it. In a bar, Dan,
Christiaan and Cason share a quart of Three
Horses Beer (THB). I’m told it’s the most
popular in Madagascar.
This place is almost untouched by the
modern world. Medieval-looking wooden carts
“THIS PLACE
IS ALMOST
UNTOUCHED
BY THE MODERN
WORLD.”
on rough, chunky wheels are pulled awkwardly
by zebu cattle. Though there are canary-
yellow tuk-tuks, clapped-out cars, and ancient
cellphones with black-and-white screens.
There’s no getting away from it: people who
live in rural Madagascar are poor. In part this is
because they are separated from the rest of the
world by that cavernous gulf in the middle of
the country, and the appalling state of the roads
means they can’t go anywhere fast; but also
because the dry conditions affect agriculture
– and that’s a big problem for people who live
off the land. Like many African countries,
Madagascar has a lot going for it in terms of
natural resources; unfortunately, the benefits
are outweighed by political instability and
economic mismanagement.
“The guidebooks focus more on five species
of lemur than they do on the 25 million people
who live here,” explains the co-founder of
Ultra Trail Madagascar, Sonja Gottlebe. “So
this race has to be done in a sustainable and
responsible way. Foreign athletes need to
understand the local way of life, and locals need
to understand why foreigners want to visit.”
On day two, runners cross more rivers, and
the bridge of
Ambodipont, and
then make their Village Cheer
way towards a US son-and-mother
safari-style camp team Cason Crane and
Isabella De La Houssaye
on the banks of the
receive a warm welcome
Irodo River. from the locals.
 STAGE THREE
P H G OTG R A P H B Y L I S A A B D E L L A H ( T S I N GY R O U G E , FA R R I G H T )

(27KM)
“If you look at the map, you see that
we’re only covering a very small part of
the country,” observes Cason. “But even
in this 150km, you get a sense of the real
spectrum of natural beauty that exists
here. There is nowhere, I would say, that
is more definitively beautiful or remote
than Madagascar.”
He’s right. The landscape in this region
changes dramatically, within a matter
of kilometres; much of what I see is like
nothing I’ve ever seen before. We drive to
the Tsingy Rouge – one of Madagascar’s
natural wonders – and make our way
down into the ravine on foot, where we
wait to photograph the first few runners.
The brick-red laterite pinnacles rise up
into the sky like the custodians of the
awesome canyons that surround them.
From here, I decide to run the final 20km of
the stage with Francisco, one of the Malagasy
athletes. It’s my first taste of how tough it is
to run here: there’s very little shade from the
burning sun, and the soft sand covering most
of the route is relentless. Francisco and I are
connected through running; even though
we don’t speak the same language, we’re
suffering in the same way.
Back at camp, we eat freshly-shucked
The Tsing y Rouge coconuts from the back of a wooden
These awesome laterite cart, and sickly-sweet dried bananas.
pinnacles are one of
In the absence of cellphone reception
Madagascar’s
natural wonders. and internet access, people are forced
to interact with one another for once.
The Malagasy and foreign athletes are
beginning to forge new relationships.
Outside of Sam Campbell (24) – a
South African participant, who is also
a volunteer at an NGO in Madagascar
– none of the foreign athletes speaks
Malagasy, and Isabella is the only one who
speaks French (the island was a French
colony for 60-odd years). Yet we find
6 SURPRISING canyons and pristine
beaches.
but there are many
different dialects. other ways to communicate. We sing and
THINGS ABOUT 5. Madagascar 6. The food is
dance to Malagasy songs, accompanied by
drumming. Isabella makes a meaningful
MADAGASCAR produces about 80%
of the world’s vanilla.
outstanding!
French cuisine,
contribution to our mobile community by
instructing a daily yoga class.
Though the island is succulent zebu
1. It’s closer than animal and plant facing a crisis: the steaks and lip- An army of villagers from Ankerika form
you think. species can price of the beans smacking seafood is a line at the edge of our camp. There is more
Just a three-hour only be found in has soared, due to served at restaurants staring.
flight separates Madagascar. But damage caused by a in Madagascar’s “What do they make of us?” I ask Sonja
Johannesburg outside of the cyclone. major centres.
from Nosy Be or national parks, you
Gottlebe.
Antananarivo. won’t see much “It’s a nice distraction for them, because
3. There are two 4. Nothing is done
wildlife – it’s just official languages. in a rush. they don’t have TV,” she laughs. “Most of
2. It’s like no other too big. But there French and Mora, mora, in them think we’re crazy – running when it’s
place on earth. are volcanic lakes, Malagasy are Malagasy, means hot, and with a car following us we could
5% of all known baobab forests, spoken all over, ‘take it easy’. get into!”

PHOTOGRAPHS BY RIJA GERARD OCTOBER 2017 RUNNER’S WORLD 89

Running in Paradise
SA trail legend Landie Greyling,
winner of the women’s race,
emerges from the baobab forest.

90 RUNNER’S WORLD OCTOBER 2017


STAGE FOUR
(41.8KM)
In order to drive to the baobab forest
in our 4x4 and arrive at the same time
as the runners, we have to leave at
4am. Which makes me appreciate
what moving the location of the
camp every day entails. There are 13
4x4 vehicles and two trucks, used
to transport water tanks, runners’
backpacks, cooking equipment, and
100 tents, each weighing 25kg. A staff
of 70 includes cooks, route markers,
doctors and physiotherapists.
The baobabs’ tangled branches
tower above the rest of the forest.
Christiaan usually stops to take
photographs; but today, on the
“THE BAOBABS’ TANGLED
BRANCHES TOWER ABOVE THE
REST OF THE FOREST.”
longest stage of the race, he is being
pushed by the Malagasy athletes, a
pack of whom are leading the race at
a blistering pace.
The eventual winner, Malagasy
runner Hajanirina, has the raw talent
of an elite athlete; but it doesn’t mean
much outside of today, because he has
neither the resources nor the support
he needs to realise that potential.
Sonja hopes foreign participants like
Christiaan and Landie will share some
of the useful knowledge about running
and nutrition that they have privileged
access to in the Western world.
The race has also partnered
with the Madagascar Paralympic
Committee (MPC) and the Malagasy
Athletics Federation (MAF), to
TR AVELLERS’ TIP S
Getting there: VISA: SIM cards: Currency:
SA’s Airlink Around R400 in The main Madagascan Ariary
flies direct to cash (Euros or US$ networks are (MGA). Exchange rate (at
Nosy Be or only), payable on Telma, Airtel and the time of writing):
Antananarivo. arrival. Orange. R10 = 225 MGA.
sponsor entries for promising young
P H OTO G R A P H B Y R I JA G E R A R D
athletes. Both Revelinot and Zephirin
belong to Handisport, a movement
founded 24 years ago by the race’s co-
founder, Patrice Raoull.
The long-term goal is to find
sponsors to finance local athletes’
participation at international events.
But next year Sonja faces a tough task:
in order to sustain the race, she will
need to attract 30 paying guests – this
year, there are only eight.
The camp on Ampondrafeta beach is
a slice of paradise. Our tents are erected
at the edge of a deserted stretch of
blinding-white sand, flanked on either
side by a tropical-warm sea and a row of
evergreen trees. Faded wooden fishing
boats are moored on the shore. I walk
right to the end of the beach alone, and
take an outdoor shower facing the sea.
Dan tells me his fondest memory
will be that he got lost with some
Malagasy athletes today, because
some of the route markers had fallen
down. “I came to a fork in the road.
On the left there were two route
markings, but on the right there was
only one. Naturally, I ran left; but after
about 400m I saw no more markings
and decided to head back. Then I met
four local runners who advised me to
turn around again. ‘Yes!’ one said in
clear English, motioning left.
“One of the others was arguing
with the guy I think, but he was having
none of it. So we climbed fences and
ran through rice paddies. Finally, we
asked the villagers for directions. But
they did all the talking!”
Recommended (but not
compulsory) immunisation/
medication: Hepatitis A and typhoid;
take malaria tablets and strong
diarrhoea medication.
OCTOBER 2017 RUNNER’S WORLD 91
92 RUNNER’S WORLD OCTOBER 2017

STAGE FIVE AND SIX
(28KM & 7KM)
On day five, we run along Ampondrafeta
beach, bush-whack through mangroves, and
follow 4x4 tracks along the eastern coast of
the Amber Cape. It’s the hottest day I’ve
experienced so far, and I find myself having to
repeat a mantra aloud: “You can do it!”
The final camp is on a hill overlooking
another beach, Andovokonko. Francisco and
I hurtle into the turquoise water like joyful
infants.
Day six starts at the bottom of the Mountain
of the French, and our objective is to sprint to
The ‘Solidarity
Stage’ the finish in Diego Suarez. Muddy mangroves
Sebastian and steep climbs are rewarded by jaw-
Armenault pushes dropping views of Diego’s Bay, ranked among
a disabled athlete
the 10 most beautiful bays in the world.
in a wheelchair,
during the Isabella and Cason cross the finish line
emotional final 3km hand in hand, having run every stage of the
to Place Foch. race together; in the process, they have
P H OTO G R A P H S B Y R I JA G E R A R D
WHAT
TO
PACK
1. Warm clothes for
cold evenings
2. Sleeping bag
3. Mosquito
repellent
4. Sun cream
5. Race nutrition
6. Hydration pack
7. Headlamp
8. Laundry
detergent
strengthened an existing relationship. When
Cason returns to the US he will move to
fast-paced New York to start a new job, and
probably won’t have as many opportunities
to share special experiences like this with his
mother in the future.
“Although I’ve missed home comforts, I’m
still really lucky to be here without them,”
says Cason. “Just running in this stunning
environment has helped me to reset my
priorities.”
Official race timing ends here; runners join
disabled athletes for the final 3km from the
entrance of the city to Place Foch. It’s called
the ‘Solidarity Stage’ for a reason: as athletes
parade in their hordes, there is music, energy
and laughter – and the shared feeling of
accomplishment is palpable. It’s emotional
and touching.
And I realise my question – why do people
do this? – has been answered.
The nex t edition of Ultra Trail Madagascar will take
place on 9 July 2018. For more information, visit
racing-madagascar.com.
OCTOBER 2017 RUNNER’S WORLD 93
AVAILABLE ON SHELF NOW!

A 132-page lifestyle magazine for

campers, caravan and 4x4 enthusiasts
and adventure travellers.
RACING AHEAD
The best running, multi-
sport and adventure races
this October • Compiled by
Wayde Finch, race editor
(rwraceeditor@gmail.com)

ED’S CHOICE

TRAIL RUNNING
Saturday 21 October
5 15 30
Sound Harmonics Harrismith
Mountain Race
Harrismith Primary School, 64
Greyling Street, Harrismith, Free
State; 30km: 8am; 15km: 10am;
5km: 10:15am
Barbara van der Hoven
084 570 2544
harrismithmarathonclub.co.za

In 1922, Major AE Belcher – a

member of the Devon Regiment, and
a veteran of the Anglo-Boer War –
made a bet with locals in the bar at
the Harrismith Club that he could run
to the top of ‘that little hill of yours’ in
Harrismith under an hour. (Legend has it a case
Mountain Race of whisky was at stake.) The local
Warning – Wally magistrate accompanied the Major
Hay ward called it the on horseback, to make sure he didn’t
toug hest obstacle race
cheat. Major Belcher made it to the
in the world.
summit of Platberg in 52 minutes,
winning the bet. The oldest race in
SEARCH THE COMPLETE LIST South Africa traverses the Platberg
OF RACES IN SOUTH AFRICA: in a circular route, returning to the
RUNNERSWORLD.CO.ZA/
RACE-CALENDAR primary school, in honour of the
Major’s achievement.

PHOTOGRAPHS BY KELLY BURKE OCTOBER 2017 RUNNER’S WORLD 95

 RACING AHEAD

ED’S CHOICE

GAUTENG
Sunday 29 October
1.6 10
Tomtom Tembisa Mile
and 10km
Moses Molelekwa Arts
Centre, corner of Star Street
and Andrew Mapheto Drive,
Johannesburg; 10km: 7am;
Mile (1 600m): 7:10am
Donald Mathipa 064 349 4839
P H OTO G R A P H CO U R T E SY O F R AC E O R G A N I S E R S

tembisamile.co.za

Originally intended to stimulate

interest in athletics in the
township, the mile follows a TomTom
fast-and-flat rectangular route Tembisa Mile
around the Makulong Stadium, Fast, flat and for a
and the 10km passes through the good cause.
surrounding suburb of Tembisa.
The total prize purse is R80 000.
The winners of the men’s and
women’s races will each be
awarded R5 000. All finishers will
receive a medal and a goodie bag.

ED’S CHOICE

KWAZULU-NATAL
Sunday 8 October
10
FNB Durban 10-K CITYSURFRUN
Masabalala Yengwa Street
(in front of Moses Mabhida
Stadium), Durban; 10km: 8am
Race Organisers 074 927 4838
durban10k.com

The race forms part of the ‘Run

Your City’ series, and passes
P H OTO G R A P H B Y TO B I A S G I N S B E R G

iconic landmarks including the

Moses Mabhida Stadium, People’s
Park, Old Fort, Juma Mosque,
Durban Maritime Museum, City
Hall, Human Rights Memorial
Hall and the Durban Chamber of
Commerce and Industry. There is
vibrant entertainment on the route.

SEARCH THE COMPLETE LIST

OF RACES IN SOUTH AFRICA:
RUNNERSWORLD.CO.ZA/
RACE-CALENDAR

96 RUNNER’S WORLD OCTOBER 2017


Impi
Challenge #3
Releasing your inner
child and having
a blast are both
obligator y.
P H OTO G R A P H C O U R T E S Y O F R AC E O R G A N I S E R S
WESTERN CAPE
Saturday 14 October
5 10 21
CapeGate Clicks Charity Race
Okavango Road and De Bron
Road, Brackenfell, Cape Town;
Various start times each day:
9am, 12:30pm and 3pm
Race Organiser 081 871 4023
capegatecentre.co.za
ED’S CHOICE
ADVENTURE RACING
& MULTISPORT
Saturday 7 October
5 10 20
Impi Challenge #3
Jan Smuts Avenue, Irene,
Centurion: Elite 20km: 7:30am;
P H OTO G R A P H S CO U R T E SY O F R AC E O R G A N I S E R S
Corporate 10km: 7:45am;
Challenge 10km: 8am; Dash
5km: 8:30am; Mini: 9am
Race Organiser 087 012 5044
impichallenge.co.za
One of a series of events held
countrywide, Impi Challenge #3
promises to be a combination
of trail running, adventure-style
obstacles, mud, music and fun,
suitable for all athletic abilities.
A safe but adrenaline-charged
experience, for individuals or
teams – and be sure to stay
afterwards for the festivities.
A couple of firsts this year: a
prize will be awarded to the
best-dressed entrant in the
5-K, and there will be a half
marathon. Enter at Clicks,
the CapeGate Management
reception and information desk,
or online. Entries close on 8
October, and registration takes
place on 12 and 13 October at
CapeGate Shopping Centre.
Proceeds will be donated to the
Clicks Helping Hand Trust.
OCTOBER 2017 RUNNER’S WORLD 97
 BACK OF THE PACK
Once
Bitten
There’s a runner
in everyone,
waiting to
take flight like
a beautiful…
butterfly?
BY BRUCE PINNOCK
LIKE MEASLES, THE RUNNING BUG is
best caught young. Passion is less
likely to turn into all-consuming
obsession in children than it is in
adults. If the running bug coincides
with the midlife (read: midriff)
crisis, the danger is real.
George and Trixie were engaged.
They had met late in life. Neither of
them was a runner, but that didn’t
mean their lives had been completely
wasted. By marshalling at races
and handing out potatoes at water
points, they had found meaning in a
98 RUNNER’S WORLD OCTOBER 2017
life otherwise devoid of the magic of
running.
The date was set. The venue was
booked. The invitations were posted.
It was all rosy.
Until George tried on his best suit
for the big day – and discovered that
it had ‘shrunk’. Or rather, as Trixie
put it, George had… expanded.
“Buy a new one that’s three sizes
bigger,” she advised.
“I would rather lose weight,”
George replied, his ego bruised.
George’s first jog around the block
wasn’t exactly auspicious. Wearing
his gardening takkies, and a pair
of khaki shorts he had pulled up
strategically over his boep, he ignored
his sniggering neighbours and set off.
Becoming a butterfly took much
longer than George thought it would.
Mainly because he had to stop every
twenty paces to have what he later
revealed was a “heart attack”.
A lesser caterpillar would have
given up; George vowed not to be
defeated. But when he hadn’t seen
any improvement after two weeks, he
was close to packing it in.
The turning point came when
George happened to watch the Two
Oceans on TV. “There are runners of
every shape and size,” he observed.
“Some of them are bigger than me,
and they still finish!”
George stood up from the couch a
changed man. He beat his chest, left
the house, and ran around the block –
and he didn’t stop to walk once.
That’s when the bug bit.
After that, there was no stopping
him: George bought a pair of running
shoes; he joined our running club;
and of course, he subscribed to
Runner’s World. He progressed – as
most wannabe butterflies do – from
5km to 10km. Then came the big
decision: to do, or not to do, a half
marathon.
To do. George set his alarm to go
off at the crack of dawn every day. At
weekends he did long runs. Which
meant he was too tired to take Trixie
out. In fact, she hardly saw him at all.
With George out on the road, Trixie
was alone. She was close to tears.
“I never see him,” she wailed.
“And when I do, he leaves early,
because he has another run to do the
”A lesser caterpillar
would have given up…”
next day. George is so obsessed with
running – I’m afraid he’ll rock up to
our wedding wearing poly shorts and
a vest! What should I doooo?”
Kosie intervened: “Do you love
him?”
“Yes,” she replied. “But…”
“Then there’s only one thing to
do...” said Kosie.
Three months later, George and
Trixie’s wedding took place in the
afternoon, so as not to interfere with
his morning run. The best man – who
was also wearing a vest and poly
shorts – made a fitting speech about
running the marathon of married
I L LU S T R AT I O N B Y M A R K A R E N D S E
life, and shared some top tips on
how to avoid the bailer bus. Their
honeymoon had been booked in Cape
Town, to coincide with the Two
Oceans Marathon.
Bruce Pinnock
How did Trixie feel about this? The
Devotes his writing to
the much-neglected hydration pack she was wearing looked
art of running slowly. like brightly-coloured wings…
 RUNITOFF.CO.ZA

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 From the dark damp fissures of the world renowned
Cango Caves, to the snow packed peaks of the mighty
Swartberg mountain range, this is Dryland Traverse!

For more information, please visit: www.drylandtraverse.co.za

or contact us: 044 279 1013 or info@dryland.co.za

MAGICAL, ENTER NOW

MYSTERIOUS,
MAGNIFICENT...
AN UNFORGETTABLE
TRAIL ADVENTURE!
2 - 5 nOV 2017