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SEPTEMBER 2017

SOUTHERN AFRICAN EDITION


RSA R40.00 (VAT INCL)
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www.runnersworld.co.za
CONTENTS September 2017
THE LOOP 08
RAVE RUN 12
EDITOR’S LETTER 16

62
THE 7 HABITS OF

45
HIGHLY EFFECTIVE
MARATHONERS
Use these cutting-
SPRING edge strategies
to set appropriate
SHOE BUYER’S race-day goals, train

GUIDE like a champion, and


persevere when the
Our team of wear- going gets tough.
testers put the latest BY BRAD STULBERG
models through their AND STEVE MAGNESS
paces on roads around
the country, to help you
find your perfect pair.
68
BY RYAN SCOTT
105 RUNNING
LIFE HACKS
Simple tips, tricks and
tweaks to improve and
upgrade every aspect of
How many your running life.
pairs of running BY JOE MACKIE
shoes do RW
readers own?
Find out on 78
page 29.
OUTER LIMITS
‘Ultra’ ultra runners go
really far. What inspires
them to take on some
of the world’s toughest
endurance events –
ON THE COVER and what can we learn
from them?
Bumper Shoe Guide..................45 BY LISA ABDELLAH
Injury Prevention......................40
Your First 10-K...........................35
105 Life Hacks............................68 86
42.2-K Training Plan..................66
On-The-Run Snacks..................42 ABOVE AND BEYOND
‘Ultra’ Ultra Runners...................78 Trail-running legend
Kilian Jornet’s record-
breaking ‘run’ up the
world’s highest peak has
redefined the boundaries
of our sport.
BY DUNCAN CRAIG

4 RUNNER’S WORLD SEPTEMBER 2017 PHOTOGRAPH BY JAMES GARAGHTY


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CONTENTS

WE’RE ALWAYS
RUNNING AT
RUNNERSWORLD.CO.ZA

P H OTO G R A P H B Y G L E N M O N TG O M E RY
19

24 42
FIVE WAYS TO SPRING
CLEAN YOUR DIET
Eat a fresh diet to slim
down, gain energy and
nail your spring races.
Visit runnersworld.co.za/
springback

ON THE COVER
38 A sk RW Timing the carbo-
HUMAN RACE

SEPTEMBER
load, fast snacks, and warm-up
essentials.
19  ueen Of The Desert Working
Q 40 Body Shop Eight yoga poses to

2017
mom Shelley Bolle ran 250km – stretch and strengthen running
across one of the harshest deserts muscles.
in the world. 41 The Sports Scientist Does Caster
22 I Ran It Off! An engineer reaps the have an unfair advantage?
performance benefits of a healthier 42 Natural Energy Power your next
weight. long run with quick DIY energy
23 The Singlet He knows it all. bites. PICK FROM 20 NEW MODELS + EDITOR'S CHOICE + BEST BUY + BEST DEBUT

24 Dog Lessons You expert guide to BUMPER 17-PAGE SHOE GUIDE


pacing your pooch.
29 Runner By The Numbers Our RACES+PLACES
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YOUR BODY! 16-W EEK
readers reveal their running-shoe In 10 Mins A Day MARATHON
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DIY ENERGY!
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BEST
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HIGH-MILEAGE
PERSONAL BEST COLUMNS MADNESS

TIPS
Lessons From SA's
'Ultra' Ultra Runners
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RUNNING WITH DOGS
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09279

105 Expert Hacks to


34 Build Your Own Crew Because Just One More
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Boost Training, Improve


Your Diet & Fire Up Motivation! SEPTEMBER 2017
SOUTHERN AFRICAN EDITION

(No. 76: Drink More Wine!)


RSA R40.00 (VAT INCL)
NAMIBIA N$42.50

long runs are better with an BY SOLLY MALATSI


www.runnersworld.co.za

entourage. 28 R
 oad Scholar
Runner – Kim Baas wears
35 Beginners You can log 10km (and Fat-Shaming For Guys top by Lorna Jane, watch by
much more) in one run! Here’s how. BY PETER SAGAL Garmin, shorts by adidas and
36 The Fast Lane For a stronger finish, 98 B
 ack of the Pack shoes by New Balance.
your legs need to know how to take High-Tail, Mr Ponytail!
a beating. BY BRUCE PINNOCK Hair & make-up by
Colleen Paioni

Photograph by
6 RUNNER’S WORLD SEPTEMBER 2017
Sean Laurenz
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THE LOOP READER COMMENTS

THE INBOX

WINNING LETTER RUN, BABY, RUN!


PARALLEL UNIVERSE When I ran during my
In the July 2017 issue of second pregnancy, I had to
Runner’s World, an RW force myself to take it easy
staffer revealed his most when I felt uncomfortable.
annoying distraction on the In dealing with that ‘heavy
run is ‘people who shout out leg’ feeling, and frequent
your name during a race, toilet breaks at the side
just because they’ve seen it of the road, I watched
printed on your number’. But my speed and distance
what if the supporters stood take a disappointing
there mute, with their hands nosedive. So why do it?
in their pockets? What if Well, pregnancy can be
we weren’t even allowed to stressful, and running
talk to our fellow runners? helps to keep my mind
At races, I can’t imagine in check. It fills my body
myself being in a space with positive endorphins –
where I’m so sure of myself which can only be good for
that I don’t need words of my impending new arrival.
encouragement. I’m an For now, I have to accept
introvert, but when it comes
to running, I love hearing
that in the next 40 weeks,
I’m going from ‘runner’ to
WHAT
runners’ tales of triumph and
disaster. – MARK KRUG, JOHANNESBURG
‘preggie runner’. – DIA HARVEY,
JOHANNESBURG
ARE THE
STRANGEST
THE POLL THINGS
YOU’VE
12%
WHAT TIME
DO YOU
PREFER TO
RUN? ENCOUNTERED
Afternoon
ON A RUN?
“Ostriches on were too tired to
Naval Hill in run, and that was
Bloemfontein.” his only option.”
– Karen Bente – Melanie Elsworth
Holmgaard
“A traffic cop
“A guy who was informed me I
running next to was running at
the main road in exactly 9.2km

69%
a small Kalahari per hour.”

19%
town, at 5pm. He – Caroline Busby
was wearing a Alleson
diving mask and
Morning a snorkel!” “A Toyota
Evening – Eugene Luck Quantum full of
sangomas, on
“At a parkrun the R40 between
Runner’s World reserves the right to edit readers’ there was a guy Nelspruit and
submissions. All readers’ submissions become the sole running with Barberton. They
property of Runner’s World and may be published in
any medium and for any use worldwide.
a small child stopped to ask me
under one arm for directions to
and a dog under Badplaas. Strange
the other. It they didn’t just
looked funny throw the bones
from behind. I’m to show them
This month’s winning letter will receive a pair of Budds By DJ Fresh Bluetooth
Earbuds, valued at R699. Whether you’re road or trail running, hiking or at the gym,
guessing both the the way…”
at home, at work or in between, BUDDS By DJ Fresh will give your life a soundtrack. child and the dog – Matodzi Phosha
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).
THE GALLERY INSTA OF THE MONTH

#INSTARWRUN
We asked you to show off your running experiences.
Here are three submissions that made us envious!

“Epic Skukuza sunrise trot this morning #skukuza #running #lovetorun!”


– @bridgie_tlttc
P H OTO G R A P H B Y G E T T Y I M AG E S /G A L LO I M AG E S (O S T R I C H )

“IT’S LIKE TRAVELLING BETWEEN


WORLDS IN JUST ONE RUN. FROM
JURASSIC PARK-LIKE LUSH FOREST,
“We came, we saw, we conquered! “A cold, chilly #parkrun this morning at TO CRACKING GLACIERS AND ICY
#spurtrailseries done and dusted. Smiles #rietvlei with the sister @linellemuller1.
and medals all round! And guys, we even Shoes are taking some serious hits SNOW. PARADISE! #MONTBLANC”
ran/climbed through an old mineshaft!
#howdamncool” – @razmatazzio
going off-road.” – @yolindidewet
– @MEGMACKENZIE1

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

Editor MIKE FINCH (mike.finch@media24.com)


Deputy Editor LISA ABDELLAH (lisa.abdellah@media24.com)
Senior Designer MARK ARENDSE (mark.arendse@media24.com)

BIGGEST
Chief Sub/Managing Editor DAVE BUCHANAN (dave.buchanan@media24.com)
Associate Editor ANDRÉ VALENTINE (andre.valentine@media24.com)
What’s Online Editor PENNY TREVENA (penny.trevena@media24.com)
Digital Content Manager YENTL BARROS (yentl.barros@media24.com)
the worst Gear Editor RYAN SCOTT (madibapi@gmail.com)

ONLINE
excuse the Scientific Editor DR ROSS TUCKER
Editor-at-Large BRUCE FORDYCE
RW staffers
have heard CONTRIBUTORS

for skipping Govan Basson, Carin Bevan, Tudor Caradoc-Davies, Casey Crafford, James Garaghty, Tobias Ginsberg, Roger

RUNNING
Jardine, Craig Kolesky, Sean Laurenz, Solly Malatsi, Jacques Marais, Sven Musica, Nick Muzik, Lindsey Parry,
a run? Bruce Pinnock, Ryan Sandes, Sue Ullyett, Ferdinand van Huizen, Erik Vermeulen, Bruce Viaene,
Markus Berger, Nigel Buchanan, Jocelyn Chavy, Javi Colmenero, Duncan Craig, Peter Crowther, Jeff Galloway,
Ricky Gates, Alex Hutchinson, Andrea K Laue, Jobe Lawrenson, Joe Mackie, Steve Magness, Mitch Mandel,
Mark Matcho, Jessica Migala, Rami Niemi, Monica Prelle, Andy Rementer, Sebastien Montaz Rosset, Sage
Rountree, Peter Sagal, Zave Smith, Brad Stulberg, Gary Taxali, Miles Weaver, James Wojck, Jay Wright

PORTAL
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“I could only find Publisher NERISA COETZEE
my right shoe. Publishing & Production Manager GERDA ENGELBRECHT
I think the dog Publishing Manager FRANCOIS MALAN 021 408 1228 (francois.malan@media24.com)
ate the other Marketing Manager LISE COETSEE 021 443 9833 (lise.coetsee@media24.com)
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Training Programmes Mark Arendse


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ADVERTISING SALES TEAM
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for Every Distance flat and hard for


me – I only run
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Complete Race Calendar


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RAVE RUN

MELTON
WOLD, KAROO
HIGHLANDS
Photographs & words by…
Jacques Marais

Runner…
Peter Kirk (and Misty)

GPS Location
31°28’02.6”S 22°20’32.7”E

Grading
All levels.

Duration
The 6km loop around the dam
and airstrip will take an average
runner less than an hour.
However, you can bump this
up considerably by heading
into the game area to the west
– the 30km loop will take at
least three to four hours.

Best Time To Run


This is the Karoo, so you
should expect sizzling summer
temperatures peaking in
the mid-40s, despite the
high altitude on the inland
plateau. Run early during
the hotter months, and pack
enough water. On the flip
side, temperatures on winter
days and nights may drop
well below freezing – if you’re
there then, wear layers.

Terrain
Hard-packed gravel trails,
stretches of fist-sized rocks,
sandy dual tracks and eroded
game footpaths. This part of
the Karoo Highlands is less
arid than you’d expect. There
are sections of marsh in the
grasslands, especially after
rainfall during summer.

Configuration
Running through the grassland
marshes and shimmering
vleis after a rain shower is
rewarding. Endless plains
unfold from the guesthouse,
along the dam wall and into
the game camps, where you’ll
find at least 40km of gritty
gravel roads and 4x4 tracks.
The surface is pretty rocky
in places – watch your step
as you dogleg back onto the

12 RUNNER’S WORLD SEPTEMBER 2017


SEPTEMBER 2017 RUNNER’S WORLD 13
MELTON WOLD,
KAROO HIGHLANDS

plains, on the opposite side of


the dam. Chances are you’ll
spook herds of dust-puffing
wildebeest or eland, as you
approach the gravel airstrip
along the floodplains.
Slog further south, past
an abandoned diamond
mine, then look out for a
sign showing the way to
an excellent example of a
brachiosaur fossil, which is
approximately 5km from the
homestead. Outstanding
birding makes running here
even more worthwhile.

Refuel At
At Die Rooi Granaat Deli
and Restaurant, friendly
tannies cook decent-sized
farm breakfasts and mouth-
watering lunches. Also worth a
try: homemade confectionery,
milkshakes, biltong, goat’s-
milk cheese and delectable
tarts (rooigranaat.co.za/
082 805 2982)

Other Activities
Old truck museum; indigenous
nursery; a geoglyph of a riverine
rabbit; camping; MTB routes

Interesting Fact
Loxton is one of the few dorps
in South Africa that still has
a working irrigation-canal
system.
This peaceful, serene rural
village is being rejuvenated
by a mini-renaissance. Every
second person you meet has
come from the city in search
of fresh air and big-sky spaces,
and they can’t wait to share
some ‘Loxton love’.
The town lies at the
heart of the riverine rabbit
conservation area; but there’s
more to this part of the
Karoo Highlands than a few
endangered bunnies…

Getting There
Many roads lead to Loxton,
but the easiest way is via the
N1, towards Beaufort West.
Then, follow the R381 for
approximately 105km, towards
Loxton. Melton Wold is
situated a further 40km along
the road to Victoria West.

FOR MORE AWESOME


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

AN EXISTENTIALIST’S
GUIDE TO THE
LUNCHTIME RUN
A midday motivation to ourselves…

LET’S DO LUNCH. kilometre back to the office.


We can meet in the square, and head out It’s great to run with others sometimes.
on that 5.5km route that takes us through the Some of those ‘others’ are faster, so we can
Waterfront. We’ll love it. push ourselves a little harder. But today it’s
We’ll need to make sure we get the timing just us and our thoughts… so very existential!
right on actual lunch, though. If we eat too Even though there’s no-one else with us
early, we’ll be starving by 3pm; but if we today, it’s not like we’re going to be lazy here.
eat too close to run time, we’ll be fighting Sometimes it’s great to push hard in sections,
digestion as well as heavy legs. So I guess we’ll feeling fast, before slowing to a jog and

“WHILE THE
“It’s our run… we can do whatever we like.” PREDOMINANT
VALUE OF
EXISTENTIALIST
have a mid-morning snack, and then hold out recovering for that next surge. It’s our run… THOUGHT IS
for a proper meal until after our workout. we can do whatever we like.
OK, so we’ll be outside the building, ready In fact, I’m even going to make this run ‘private’
COMMONLY
to run, at 12.30pm? That’s great, because I have on Strava. (Probably a good thing, because if ACKNOWLEDGED
a deadline to conquer; and I can focus on that, anyone saw the file, they’d probably wonder why
TO BE FREEDOM,
knowing there’s freedom to look forward to. there are all those pace drop-offs; not to mention
I’m not sure of the pace we’ll run today: but the Nietzsche reference in the name.) ITS PRIMARY
we can start easy, on the way out through town. Remember to warm up; and then to jog that VIRTUE IS
It’s a little annoying having to stop at traffic last 300m to the office. Let the legs cool and
P H OTO G R A P H B Y G E T T Y/G A L LO I M AG E S ( N I E T Z S C H E )

lights, but we’re not like those people who jog give some space for those endorphins to flow AUTHENTICITY.”
on the spot, waiting for the lights to change. in, while we hydrate and shower. - WIKIPEDIA
Maybe we’ll throw in a few fartleks once By the time we’re done, we’ll be back at
we’re on to the paved stuff and there are no our desks with minds refreshed and a body
intersections to worry about. I love that bit pulsing from the effort.
that runs past the restaurants – we can give it Now turn to page 77, and read tip 105…
some stick while the rest of the world orders Let’s go!
their sandwiches.
I prefer doing the route anticlockwise. It’s
tougher at the start, but the reward is a faster, MIKE FINCH
more scenic finish; and if we’re not feeling it, EDITOR-IN-CHIEF
we can always jog that last, slightly downhill @MikeFinchSA

16 RUNNER’S WORLD SEPTEMBER 2017


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

MEET THEING
SK
MULTI-TAM
MO

Queen Of
The Desert NAME:
SHELLEY BOLLE
How a working mom AGE: 33
of two ran 250km HOMETOWN:
across one of the CAPE TOWN
harshest deserts in
the world.
BY CARIN BEVAN

Shelley Bolle doesn’t let anything


hold her back: not even crutches.
Back in 2007, she ditched a pair to
‘run’ her first half marathon.
Eight years later, Shelley was
inspired by a blog written by trail
legend Ryan Sandes, in which he
described what it was like to run
across the Atacama Desert.
At the time, she was knee-deep in
parenting her two kids (then aged two
and four), had just started a new job,
and considered herself an average
runner. How on earth could she just
up sticks to run across the world’s
driest desert? Besides, she would
need thousands of dollars just to
travel to South America!
But the same can-do attitude that
P H OTO G R A P H B Y R O G E R JA R D I N E

had prompted her to cast aside her


crutches and run 21km made this
hare-brained idea seem plausible.
“I thought, Hang on… why can’t I do
this? she says.
With that, Shelley decided: she
would run the Atacama Crossing in
October 2016.

SEPTEMBER 2017 RUNNER’S WORLD 19


Training
She began crowdfunding for

“I CAN’T DO
the event, which was then only
20 months away. As friends and
family bought into her dream, the

MUNDANE OR
money started pouring in.
Now there was no turning back.
Shelley got in touch with Ian

MEDIOCRE
Waddell, who had coached both
Ryan Sandes and Daniel Rowlands
to victory at the Atacama Crossing.

ANYMORE.”
“Ian is phenomenal,” she says.
“He has a holistic approach
to training: it’s more about
maintaining good spirits than
achieving good times.”
In the past, Shelley and her
husband Eligh had taken turns to
go out and run, according to when
they could fit it in around their
busy schedules. But once she had
built up a general level of fitness,
Waddell prescribed an intensive
training programme.
Shelley ran in blocks of 25km
over a period of four days,
committed to two weekly gym
sessions, and had one rest day.
“It was intense,” she recalls. “But in
the end, that’s what got me through.”

Challenges
With less than four months to go,
Shelley rolled her ankle. The injury
wasn’t too serious; but even so,
she had to take four agonising
weeks off running, to allow the
ligaments to heal.
Injury wasn’t the only challenge
she faced. Often, she had to
sacrifice family time – and her
new job – to meet the demands
of Waddell’s programme. And
both of her children contracted
tonsillitis at the same time.
“There was always something
that was either compromised or
failing,” she admits.
Nevertheless, she persevered.
And in October 2016, she boarded
a flight to Chile.

Atacama
Shelley arrived in San Pedro de
Atacama, the race’s host town,
one week before the event was
due to start. She needed to get
used to being at high altitude.
“Breathing at 2 400m above sea
level was no joke,” she recalls. “It hit
me right away. I could barely walk!”

20 RUNNER’S WORLD SEPTEMBER 2017


HUMAN RACE QUEEN OF THE DESERT

Within minutes of having started Slowly but surely, Shelley knew I’d crossed the finish line.”
the race, Shelley was gasping for became accustomed to the high ABOVE: Bolle, Shelley completed the Atacama
air. The dry heat caught many altitude and murderous terrain. and fellow Crossing in just over 58 hours,
runners Tina
novice runners unaware, as it She even began to enjoy the and Ginko, in 72nd place out of around 120
instantly evaporated the sweat on experience of coursing across with whom she runners who had started the race.
became firm
their skin. dunes, salt flats, canyons, rivers friends, make She crossed the finish line hand in
“It was as though everybody and sandy Inca paths. their way past hand with her ‘desert sister’, Tina –
was covered in white salt.” Her favourite leg was the Los Ojos a fellow participant Shelley met at
(‘The Eyes’).
Physically, the race was infamous ‘Long March’ (77km). the race and bonded with.
gruelling. On day two, Shelley “I was walking through the Physically, Shelley felt wrecked:
reached her lowest ebb. desert, at night, with only the hungry, sleep-deprived, filthy. A
“It seemed to go on forever. I’d stars in the sky to keep me three-year-old hip injury had flared
see the tips of camp flags in the company. Acknowledging where up again.
distance, and think I’m close! But I was and what I was doing was But none of that mattered.
when I reached the top of the next the most profound experience I’ve “It had taken 20 months of hard
hill, I’d see seven more just like it.” ever had.” work to get to that point,” she
When Shelley finally reached Family and friends followed her says. “I was struck dumb.”
the camp, fellow South African feat closely, via updates from race
Dirk Diemont was pacing up and organisers, and through her sister Fitter, faster, stronger
down at the day two finish line. He Natalie’s Facebook shares. Afterwards, Shelley took a three-
was waiting for her. “Eligh woke up at 3am (South month sabbatical from running,
“When I saw his friendly face, African time) each morning, to to allow her body to recover.
I burst into tears!” she remembers check if I’d reached the camp. He “At first, I worried I would lose
fondly. sat there on tenterhooks until he all that fitness.”
But since taking her break,
Shelley has returned to running
stronger, fitter and faster.
“The other day, I ran 20km – just
like that!”
Her running performance
The Atacama Crossing: Fast Facts wasn’t the only thing that changed
in Atacama.
• T he Atacama Crossing is one of the main events in the 4 Deserts “All the time I spent, either alone
Race Series, together with the Gobi March in China, the Sahara or having intense, meaningful
Race (currently run in Namibia) and the Last Desert in Antarctica. conversations, caused me to
• Each race covers 250km, over seven days, and is self-supported: reflect on my life.
only water and a tent are provided. “I came back from the desert
• It’s considered one of the world’s most prestigous endurance races. a completely different person. I
• In 2010, South African trail legend Ryan Sandes became the first can’t do mundane or mediocre
runner to win all four races. anymore. Next on my bucket list
• For more information about the series, visit 4deserts.com. are the Gobi and Sahara races. I’m
completely hooked!”

PHOTOGRAPHS COURTESY OF 4DESERTS.COM SEPTEMBER 2017 RUNNER’S WORLD 21


HUMAN RACE RUN IT OFF CLUB

The Shake-Up
I had just moved jobs,
Worth which didn’t make sticking
to training easy. But when
His a new gym opened up in
Witbank, offering more

Weight affordable rates, I saw it as


an opportunity to enlist the
I RAN
OFF
In Gold help of a personal trainer
there. I also made use of a

4 KG!
circular running track inside
8 An engineer the gym. Losing my first
ran it off – and 15kg was motivating.
reaped the My friend Lucas had been
health and road running for a couple of
performance years, and convinced me to
benefits. join him. And the rest, as they
say, is history: I have since run
three Comrades (PB: 9:15.14).

The Wake-Up The Reward


I was neither a fat nor a skinny I’m training for a sub-9:00
kid – sometimes I was heavy Comrades. The benefits
for no apparent reason, but I have been huge: before I
also went through periods of started running, I suffered
my life where I was slimmer, from back pain that became
because I had to walk or so bad, I even considered
run long distances to farm buying a new bed.
schools. When I became Besides having banished
an adult, I started a job, back pain for good, I don’t
got married and had kids. get sick as often now, my
Life became comfortable, blood pressure has returned
and I indulged in and to normal, and I’m full of
enjoyed unhealthy food and energy. And now I’ve reached
takeaways. my goal weight, my focus
I visited the doctor with has shifted to improving my
a minor ailment, but after running performance.
checking my vitals he told All this was made
me my blood pressure possible by controlling what
was dangerously high. I eat – including protein and
The doctor recommended low-GI food in my diet – and
I reduce my salt and red becoming active. Here’s to the
meat intake, and introduce (better) second half of my life! –
healthier alternatives AS TOLD TO LISA ABDELLAH
like veggies and fruit. He
also advised me to start
exercising.
Thokozani
Buthelezi
Age: 40
Home Town:
Pietermaritzburg
Height: 1.83m
Occupation:
Metallurgical
Specialist
Time Required:
3.5 Years
Then: 124kg
Now: 76kg

22 HAVE YOU RUN OFF SIGNIFICANT WEIGHT AND CHANGED YOUR LIFE? PHOTOGRAPH SUPPLIED
SHOW US YOUR BEFORE-AND-AFTER USING #RWIRANITOFF ON INSTAGRAM
OR TWITTER, OR EMAIL YOUR STORY TO RWLETTERS@MEDIA24.COM.
HUMAN RACE
ASK THE TRAIL STAR
Ryan Sandes

The Singlet I’m buying my


Because running isn’t just about string vests. first pair of trail-
running shoes.
Any advice?
– ADRIAN, KNYSNA

A comfortable fit is vital.


Attend a demo-run event,
where you can test various
models.
Personally, I look for
flexibility – shoes that move
and adjust their shape
as my feet move over
technical terrain. With all the
lightweight materials on the
market these days, it’s easy
to find a nimble pair.
Another thing to consider
is the ‘drop’, which is the
difference in height between
the heel and toe. If you’ve
been training injury-free in
your road-running shoes,
EXHIBITIONIST on your skin can get cold Eddy Merckx, spliced with then it makes sense to find
Can I take my shirt off quickly. So, I’ll ask you again: Hansel from Zoolander – this a pair of trail-running shoes
on a group run, even why do you really want to guy rides for the sheer joy with a similar drop. A 7mm or
though the weather take your shirt off? of it. Ask him about pace, 8mm drop works best for me.
isn’t that hot yet? – mileage and PBs, and he’ll The midsole needs to be
SHANE, DURBANVILLE SPEAK TO THE WIND probably respond with: “I responsive, in order for you
When I meet runners, spoke to the east wind this to receive feedback from
Why do you want to take they always ask morning, flew on the wings the trail. So the shoe should
your shirt off, if it’s not me about pace, of a Pel’s Fishing Owl; and be neither too hard nor too
that hot yet? Do you suffer mileage and PBs, but yes, I love peanut butter, my soft and spongy; but the
from a genuine medical I don’t want to talk child – probably too much.” upper and outer sole of the
condition such as Uhthoff’s numbers. How can My point: you don’t have shoe should be hardwearing
phenomenon, which causes I respond without to go to the extreme of enough to handle tough,
your body to overheat? Are being rude? – JOAN, abandoning your family to technical terrain.
you running in the mountains, EAST LONDON traverse SA like the running Your forefoot should have
or through the centre of equivalent of @ultraromance, room to spread out in the toe
town? Are your nipples so One of my favourite Instagram in order to unsubscribe from box, but not so much so that
majestic that the rest of the accounts is a bloke called the PBs, pace and mileage the shoe feels clumsy – on
world needs to witness their @ultraromance. He’s a gang. If you run for different technical trails, you want your
glory? Do you have a tattoo vagabond cyclist who criss- reasons, talk about those footing to be confident and
of a flatulent dragon on your crosses the USA with a ragtag when people ask you inane precise. Lastly, buy shoes
back that you want to take with good grip, so that you
for a test flight? don’t slip on muddy, wet and
Deep down, you know rocky trails.
the answers. For the most
part, taking your shirt off “I spoke to the east wind this morning,
is unnecessary. Today’s
running garments are light,
flew on the wings of a Pel’s Fishing Owl…”
moisture-wicking, and
designed to keep you as dry
as possible, without weighing bunch of cycling hippies, riding questions about stats and
you down. And besides, it’s through beautiful landscapes times. If they think it’s rude,
not even a good idea in very and basically living free of most then see how they like being
hot conditions, because you’ll of the structures the rest of us showered with random, Ryan Sandes, a.k.a. ‘Hedgie’, is
expose yourself to harmful are encumbered with. competitive, nonsensical the 2017 Western States 100-Miler
rays; and in winter, the sweat A cycling holy man – think questions. champion.

ILLUSTRATION BY ANDY REMENTER SEPTEMBER 2017 RUNNER’S WORLD 23


HUMAN(?) RACE WOOF!

On the other hand, shepherds, terriers


and retrievers love to run, and some
breeds (such as vizslas and the Africanis)
can go for days. Use common sense: if
you’re heading out for four hours on the
mountain, don’t take your sausage dog!

2. Choose dog-friendly routes


I always head for the forest or park, and
minimise time on the road – for both of
us. Running on the road can hurt your
dog’s paws, making them raw and sore.
On a warm summer’s day, too, it helps
to stay off the road and stick to grass
and dirt paths. Dogs overheat quickly,
and will often keep going even if they’re
hot or exhausted. They also only sweat
through their paws, and cool down
through their tongues.
Plus, they’re running in a fur coat – so
don’t take them with you on a hot day.
Always run with water, or make sure
there’s lots around for them to drink (or
plunge into, as is the case with my Roxie).

3. Pack runs and leashes


Make sure your dog is well socialised
and used to other dogs and people,
particularly if you’re running in a group or
an organised event. Check your dog can
walk properly on a loose leash before you
take it running with you. Make sure the
leash is comfortable, and doesn’t cause
chafe – a chain leash is not a good idea.
I’ve trained Roxie to run on-lead, and it
works well, apart from when she’s tired or
1
You get your fix, and your pooch gets when she spots a squirrel – then I either
some exercise at the same time. run with my arm way behind me, or have

Dog No, not all dogs are built for running;


but most healthy dogs love it, even if
it almost dislocated from its socket.
It’s way more fun for both parties if you

Lessons it’s only for a couple of kilometres. Still,


whether you’re a parkrun newbie or a
committed marathoner, there are a few
can take them to a place where they can
run freely. But dogs are easily distracted

Running with a dog things you need to think about first.


by other dogs, squirrels, even smells; so
make sure they will come back to you
can be one of the 2
when you call or whistle.
most rewarding 1. Make sure your dog’s up for it
experiences. You can’t go from the couch to a half 4. Pick up after your dog
Trail runner Sue marathon in one session, so don’t expect When you gotta go, you gotta go – and
Ullyett has been your dog to. They need to be eased into it. it’s the same for your pooch. Always have
doing it for years… Start off short and slow – perhaps
around the block, or to your nearest park
a few small plastic bags tied onto the
leash, and pick up after your dog. There’s
– and gradually build up to longer runs 3 nothing worse than stepping in it, so be
once they get fitter. The average dog can mindful of others around you!
P H OTO G R A P H B Y S U E U L LY E T T ( R OX I E )

RUNNING IS GOOD FOR US, we know that; but run between three and 10km, so keep that
it’s also good for our four-legged friends. in mind when planning your routes. Remember, the whole reason you’re
The best way to stay motivated is to You may also want to check with your doing this is to have fun – and to get fit,
have someone reliable to run with – so vet first, just to be certain. Dogs such as 4 but try and learn a few things from your
why not your dog? They’re always happy bulldogs, pugs and most Kardashian- dog too. The joy, when they see you
to see you, they get really, really excited handbag breeds are better off going for an putting on your shoes – have that same
to head out the door, and they won’t let easy walk rather than a run. And be careful enthusiasm for your training session.
you down like a training partner might on with older dogs, as they can develop Roxie goes mental, and I can’t help but
a cold winter’s morning. injuries and joint pain just like we do. take some of that energy on board!

24 RUNNER’S WORLD SEPTEMBER 2017 PHOTOGRAPH BY SEAN LAURÉNZ


HUMAN RACE LIFE AND TIMES

stinging sensation in my shin had


returned. And it was potent. Still,
either relentless fortitude or reckless
resilience made me persist to the fifth
kilometre.
But it was becoming abundantly
clear that I had inflicted more
damage to my shins: now, the pain
was excruciating. Every step stung.

Change of plan
“Just get to six kays,” I whispered to
myself, in consolation. “Then rest for a
while, and then jog back to the gym.”
I walked and jogged. But by the
time I got there, I was in devastating
pain. I couldn’t run at all, let alone
reach my monthly milestone.
Sometimes, novice runners make
the mistake of ignoring the warning
signs their bodies send them. They
see resting as giving up, a sign of
weakness – or in my case, defeat.
Mental strength is a rare skill,
yet all athletes must have it to
realise their athletic goals. But the
hard work, loneliness, discipline
and indefatigable hunger for self-
improvement it takes to push for

physiotherapist to explain what had


happened, and booked a session for
“…the guilt-ridden knowledge that
Just One the following day. My only concern
then was that this was the first time
my right leg had acted up.
I was putting my body at risk…”
More “Don’t run until I’ve assessed
the damage,” she warned. “It could
be worse than it feels. Don’t take faster times and longer distances
When your body chances, Solly.” often makes it hard for us to accept it
tries to tell you Half-heartedly, I promised her: I when our bodies fail to respond.
something, listen. wouldn’t run. My body needed rest, and I should
You ignore it at But I was only 11km away from

P H OTO G R A P H S U P P L I E D ( S O L LY M A L AT S I ) ; I L L U S T R AT I O N B Y M A R K A R E N D S E
have been mentally strong enough to
your peril. reaching my February target of skip that run; because deep down, I
300km. All I needed was one more knew, lay the guilt-ridden knowledge
run. Just one more. Giving up when that I was putting my body at risk of
BY SOLLY MALATSI I was that close to a significant long-term physical damage.
milestone would have been There was bad news. My
I DON’T RECALL the exact moment I tantamount to pulling defeat from the physiotherapist diagnosed a severe
sustained my injury. I’d just finished jaws of victory. stress fracture. She recommended
a 20km run, on a glorious day in So the following morning, I took a that I undergo a dual-phase bone
February; there had been no crack painkiller before my run, to minimise scan on both tibias.
or niggle. My preparation for the the pain. I also made a concerted effort Devastatingly, it revealed that I
Comrades had been going well, not to think about my discomfort. had indeed sustained a stress fracture
and I already had a sub-four-hour The first kilometre was fine. So was on the distal third of my right tibia
qualifying marathon in the bag. the second, and the third. – one so severe that the only way it
But later that day, I felt a stinging According to my pace watch, I could heal was if I spent six weeks on
pain in my right shin. I tested it out at was averaging 6.30/km, which by my Solly Malatsi is a
Member of Parliament crutches, and abstained from running
my workplace by walking from the standards was slow. Nonetheless, I for three months.
and one of ASICS
ground floor to the fifth – and it hurt. was happy with my discipline. South Africa’s Which turned out, in the end, to be
To be on the safe side, I called my But by the fourth kilometre, that Frontrunner athletes. the longest three months of my life…

26 RUNNER’S WORLD SEPTEMBER 2017


You
Tube
HUMAN RACE ROAD SCHOLAR

people of both sexes stare at mirrors


and contemplate where they have
fallen short – or more often, exceeded
the allowable margins. I wondered:
what is being said to men about our
bodies, and who is speaking?
Mostly, it’s not other men. Many
#TheySaid responses cited things
said by other women, because in our
culture, women constantly conduct
what academic literature calls ‘fat
talk’, in which they critique their
weight, physique, diet, present failures
and future hopes. Men: not so much.
As Northwestern University, US,
psychology professor Renee Engeln
once put it: “Men talk about body
dissatisfaction when they’re eating
and when they’re at the gym. Women
talk about body dissatisfaction when
they’re talking.”
But that doesn’t mean men aren’t
listening, mostly to the megaphone
of culture. Women have always been
compared to different physical ideals,
varying by culture and era, from Peter
Paul Rubens’ plump ladies to Twiggy’s
bony ’60s style to Gal Gadot as
Wonder Woman, an eternally shifting
array of standards similar only in their
unattainability. For men, though, it’s
only been in the last 30 years that
a cultural bodily ideal has become
fantastical. In 1934’s It Happened

ensued. “‘You have such


a pretty face. It’s a pity
“Today, Clark Gable
Fat-Shaming you’re so fat. No man
will ever marry you.’ –
My mother”. “‘You’re
would be playing the lead’s
for Guys so skinny; what could
you possibly be upset
nerdy best friend.”
about?’ – girls at my
Men are not immune. school”. “‘When we’re One Night, Clark Gable takes off his
done having kids, we’ll shirt to reveal a distinctly untoned,
BY PETER SAGAL
nip that, tuck that, and slightly hairy chest – and far from
lift those.’ – my ex- ending his career, that image was so
husband on the last day sexually charged that men all over
BACK IN MAY, women’s athleticwear he ever saw me unclothed”. America allegedly stopped buying
company Oiselle started a campaign I read these with a kind of undershirts. Fast forward to the 2017
encouraging women to embrace rueful horror. While I completely movie Baywatch, in which Zac Efron,
their bodies, no matter what their understood how terrible this all playing a ‘former Olympic swimmer’,
shape. This brought back a memory was, I wasn’t surprised. I live in this has muscular arms, bulging pecs, and
for company founder and CEO, Sally world, too. I have daughters. I have ripped abs – yet looks scrawny next
Bergesen. She posted it on Twitter: lived with and loved women. And I to his co-star, Dwayne ‘The Rock’
“‘Keep eating like that and you’re have, like everybody else – including Johnson. Today, Clark Gable would
going to be a butterball’,” quoting a many women themselves – judged be playing the lead’s nerdy best friend.
male relative, when she was 12. them on how close their bodies came While women are told they must
She then invited women to share to an impossible ideal. But I’m also be thin – with a growing emphasis on
their own stories of body commentary, aware that we men are not immune to Peter Sagal is a muscle tone and athleticism – for men,
cutting and kind, using the hashtag imposed standards of physique, either. 3:09 marathoner body anxiety is far more focused on
#TheySaid. A torrent of responses In the privacy of their bathrooms, and TV host. muscularity and size, and it starts early.

28 RUNNER’S WORLD SEPTEMBER 2017 ILLUSTRATION BY MARK MATCHO


One study of male action figures shows
Shoes
RUNNER BY THE NUMBERS
that their plastic physiques have pumped up
over the last 35 years. My 1970s Spider-Man Running gear has evolved and diversified: style
Halloween costume was a plastic face mask has become more scientific, and sport-specific
and smock; today it’s a fibrefill-padded torso hijabs have caused a stir. But ask any runner
with built-in abs and bulging biceps. what their most important item of kit is, and
For men, even if fat isn’t the mark of the answer will always be the same: shoes.
shame it is for women, it still says lazy, goofy, A Runner’s World survey in which 500
readers took part revealed we don’t all
the comic relief rather than the hero. Even treat our running shoes the same – and
pudgy movie stars – Seth Rogen, Jonah Hill – most of us don’t own a walk-in closet
eventually appear in gossip rags showing off packed to the rafters with colour-
new, lean bodies. If the old mark of success coordinated pairs.

1-3
was a Wall Street belly filling out a R50 000
suit; now it’s the Silicon Valley flat stomach
riding a R50 000 carbon-fibre bike. To be a
fat man is to be seen as, essentially, unserious.

It is a terrible thing to be shamed, by


the culture or your partner or your parent
or yourself, because your body does not THE NUMBER OF PAIRS OF RUNNING
fit some preposterous ideal. But for some SHOES 336 READERS SAY THEY OWN.
of us, whatever dark reason we began

Thirteen
our journey, we got to a bright place – be
it a mountain top, or the finishing chute
of a marathon. To this day, I still hear
an internal voice telling me I should be of our readers own seven to 10 pairs.
bigger, stronger, leaner. I’m resigned

62%
to never being able to shut it up. But at

21
the same time, I’m a lot healthier and
happier than when I first responded to
that pressure by starting to run 35 years
ago. Would I be happier still had I never
felt the urge, however insidious, to try Readers clean
to remake myself in the pursuit of an their shoes after
every run.
impossible ideal?
I put it to Bergesen: would she rather

162
have never heard those comments, if that OF OUR READERS
meant she never would have achieved what ARE BRAND-LOYAL.
she has? “If body shaming was the only way
I would find and love running, then yeah,

103
I would take the lumps,” she responded.
“But I don’t believe they’re cause and effect. Readers clean their shoes
two to five times a year.
For me, the bigger draw to running was
the ability to get healthy and recover from

95
substance abuse, particularly alcohol.” Readers
In fact, she said, internalised body didn’t even
dysmorphia – an obsession with perceived Readers either don’t know they
or aren’t able to had to clean
imperfections – hindered her in her decision rotate their shoes. their shoes!
to start running and re-assert control over her

302
life. She came to realise that running would
benefit her, for good and real reasons; but to
get there, she had to put aside false ones.
P H OTO G R A P H B Y JA M E S G A R AG H T Y ( S H O E )

So my presumed bargain is, in fact, no


bargain at all. The purpose of running is
not to become like anyone else – an actor,
a Greek statue – but to become a healthier,
stronger, and happier version of yourself.
To tell anyone – men or women or yourself
– anything else will not help them get there.
In fact, it will hold them back; because to ask
the impossible of anyone, most especially READERS ROTATE BETWEEN ONE AND THREE PAIRS.
yourself, is to guarantee failure.

SEPTEMBER 2017 RUNNER’S WORLD 29


10km PEACE RUN

10 KM ENTER NOW
PEACE RUN / WALK
17th September 2017 • START TIME 07H10 • CUT-OFF TIME 1HOUR 50MIN
www.sanlamcapetownmarathon.com
PERSONAL BEST TRAINING 34
FUEL 42
GEAR 45

Long runs
that make
up 20 to 30
per cent of
your weekly
volume build
endurance
and mental
grit.
So go long!

THIS MONTH Go Long


PHOTOGRAPH BY MILES WEAVER SEPTEMBER 2017 RUNNER’S WORLD 31
PERSONAL BEST GO LONG

32 RUNNER’S WORLD SEPTEMBER 2017 PHOTOGRAPHS BY MILES WEAVER


Key
The whistle shrills a few times, Workout
and Coach Andrew Kastor shouts,
“Line ’em up!” The Mammoth Who
Track Club – including American Mammoth Track
marathon record holder Deena Club
Kastor and Greek 10 000-metre
Olympian Alexi Pappas – finishes What
their warm-up. It’s Friday, which 10km to 15km at
means the workout is a long tempo tempo pace (the
run – and that means they’re on the hardest pace you
legendary ‘Green Church Road’. can hold for about
Located near Mammoth Lakes, 40 to 60 minutes)
California, at 2 134m above sea level, with a group (see
Benton Crossing Road is nicknamed next page)
for the green church that sits at its
intersection with Highway 395. The Why
club began training here shortly It teaches your body
after Deena, Meb Keflezighi (now a how to process
three-time Olympic marathoner), the byproducts of
and coaches Joe Vigil and Bob a hard effort, and
Larsen founded the group in 2001. your mind how to
“Both Larsen and Vigil believed handle prolonged
the most important workout was discomfort.
the weekly tempo run,” says Kastor,
who is Deena’s husband. “To get the When
stimulus they wanted, they needed a Weekly, gradually
location that was relatively flat, with increasing the
minimum traffic.” distance until you
Green Church Road meets those begin tapering for
standards – and offers a wide bike your goal race.
lane to keep pacers and runners Reduce mileage
safe. Deena, Keflezighi, and Ryan every third week for
Hall trained here prior to the US recovery.
championship and record-breaking
races. Before Keflezighi left for the How
Athens Olympics, his bike pacer gave Run 3km to 5km with
him a chunk of asphalt from the road the group at an easy
as a good luck charm. It worked: pace to warm up, and
Keflezighi returned with a silver then perform strides
medal. The road has hosted workouts and drills. Determine
ever since. about how long it

THE ROAD
Because the run is structured to will take each runner
allow the whole team to finish at to complete that
about the same time, the women line day’s distance, then
stagger the start so

TO GLORY
up while the men spend a few more
minutes shaking out their legs. Saudi everyone finishes
Arabian Olympic marathoner Sarah around the same
Attar sets off first, pushing the pace as time. Run at a hard

Scores of pros have she fades into the distance. As Deena but sustainable effort

used this famous and Pappas approach the line, Deena as you focus on
catching the runners
route – and this long looks over her shoulder at her male
teammates, the jagged peaks of the in front of you and
tempo workout – to Eastern Sierra behind them. “Catch evading those behind
elevate their game. me if you can,” she says, and takes off. you. High-five your
friends, then run
BY MONICA PRELLE
three to five easy
kays to cool down.

Members of the Mammoth Track Club on ‘Green Church Road’. From left: Alexi Pappas, Daniel
Tapia, Deena Kastor, Sarah Attar, Reid Buchanan, and Coach Andrew Kastor.

SEPTEMBER 2017 RUNNER’S WORLD 33


PERSONAL BEST GO LONG

BUILD YOUR OWN CREW


You don’t need to be part of an elite club to reap the benefits of long efforts with others.
BY JESSICA MIGALA

DO Find running buddies whose


Rotate pace is close to yours, or
leadership. you’ll increase your injury
Forsman suggests risk. You’ll know the pace
naming two or is too slow if it throws off
three ‘captains’ who your natural gait, Maurer
rotate planning and says. To ensure you’re
organising duties not running too fast, you
between them, from DON’T should be able to carry on a

DO
one week to the next.
The captain creates Change conversation. (Runners with
time goals may work race-

Find the route and leads


the crew through it. your pace kilometres into some
long runs, and you may not

enough
( Things to keep in
mind, says Forsman: pace. be able to speak easily during
those, Forsman says.)

friends.
safety for a group of
pedestrians, ease of
navigation, toilets
If you’re assembling a group, enlist
along the way, and
at least three running buddies, says
course difficulty.) If
Kelly Maurer, director of training
the route lacks water
for Charm City Run – that way,
fountains, the captain
you’ll have at least one person to run
may also drop coolers
with if the snooze button or a sick
with water and sports
kid sidelines part of your group. Or
drink on the course,
you can join an existing run in your
or let the group know
area to ensure you’re never flying
that they should bring
solo. “Being in the company of fellow
their own fluids. He or
runners makes it easier to manage
she is also in charge DON’T
the inevitable mental and physical
of carr ying a fully Force
fatigue that accompanies a long
charged cell phone, in multiple stops. DON’T
run,” says running coach Matthew The night before or the morning Wear
case of emergency.
Forsman. Find a group through a of a group run is not a good headphones.
local running club or sports shop, or time to push the boundaries The point of running
via Facebook. of what agrees with you, says with friends is to
Maurer. If you have go-to safe talk to them. And if
meals, choose those. If you you’re with a group of
don’t, avoid spicy foods or strangers, it’s still worth
anything high in fat or fibre – chatting: “Runners
common culprits when there learn from other
are tummy troubles. Your group runners,” Maurer says.
will probably stop to rest, but You have a common
do your part to prevent the interest, so ask what
need for frequent, urgent ones. races your companions
are training for, their
favourite places to run
DO locally, and so on – you
Designate when. might discover a new
If you’re organising a group, pick a day and time and stick to it (e.g. Saturday at event or route. In any
7am) to eliminate confusion from the start: “Everyone can put it on their schedule case, carrying on a
and prioritise it, like any other appointment,” says Maurer. If members of the group conversation helps the
live on opposite sides of town, either choose a mutually agreed upon place in the kilometres pass
middle as the meet-up spot, or alternate starting points every other week. more quickly.

34 RUNNER’S WORLD SEPTEMBER 2017 ILLUSTRATIONS BY RADIO


PERSONAL BEST GO LONG

BEGINNERS

DOUBLE
DIGITS?
SWEET!
How to work
your way up
past 10km and
far beyond.
BY JEFF GALLOWAY

When you need two


numerals instead of one to
log how far you’ve run in
a single outing, you’ve hit
a major milestone: many
recreational runners never
make it that far. The reason
you should bother striving for
more than 10 – beyond the
bragging rights – is that going
long, no matter how slowly
you’re moving, is the best
way to increase endurance.
More endurance often means
faster race finishes. And 1. Build wisely. 2. Move slowly. 3. Add fuel. 4. Recover right.
long, aerobic efforts can help Plan on doing a Your long-run pace On your long-run days, Have a snack (a good
you lose weight and keep it long run every other should be about 75 if you’ll be out for more 1 000 kilojoules) with
weekend, adding no seconds per kilometre than an hour or so, carbs and protein
off. Trouble is, if you go too more than 1km each slower than your have a sweet snack of within 30 minutes
far, too soon, too fast, you time. In between, shorter-run pace. 120 to 160 kilojoules of completing your
could end up injured. Here’s maintain fitness by If you usually run every 3km. A few wine run. To soothe tired
how to join the 10-Plus Club running or run- continuously, take walk gums or jelly babies muscles, consider
without getting hurt. walking for at least breaks (30 seconds work well. Make sure soaking your legs
30 minutes every after every minute of to wash snacks down in a bath filled with
other day. On long- running) on long runs. with sips of water, and cool water. Log an
run days, choose a If you use a run-walk drink more whenever additional 2 000
Jeff Galloway route that loops past strategy the rest of the you feel thirsty. to 4 000 steps of
is a 10 000-metre Olympian and your car or home week, shorten the run walking after you’ve
T H E P R O B L E M I L LU S T R AT I O N B Y JAY W R I G H T

well-known coach who promotes the so you can stop for periods and lengthen finished your run, to
run-walk method. water and snacks. the walk periods to prevent soreness in
go long. the following days.

The Problem The Fix with music or a podcast (at a safe, low
I find my short runs Running with friends is the surest volume). Do some mental maths. Compose
boring. How will I ever solution, but only if you’re comfortable a poem. Your brain might just need time
survive a long one? holding the same pace. Beyond that, to remember how to daydream. Once it
experiment: try different routes. Run does, time will pass much faster.

ILLUSTRATION BY RAMI NIEMI SEPTEMBER 2017 RUNNER’S WORLD 35


FAST LANE

QUAD
GOALS
A strong finish
depends on
how well your
leg muscles
can handle a
beating.
BY ALEX HUTCHINSON

36 RUNNER’S WORLD SEPTEMBER 2017


PERSONAL BEST GO LONG

At the 2012 Madrid Marathon, Spanish researchers recruited 40 runners


to undergo a battery of tests immediately before the race, and again within three
minutes of finishing. The goal was to understand why so many runners fade in the final
kilometres of long events. When the results were tabulated, none of the usual suspects
– dehydration, high core temperature, low blood sugar, and so on – could explain which
runners faded the most. Instead, the best predictor was muscle damage.
With each stride, your quadriceps and calf muscles undergo ‘eccentric’ contractions:
momentum forces the muscles to lengthen, even as you try to shorten them to push
off again. This produces a steady accumulation of microscopic damage to the muscle
fibres. It’s well known that this damage causes the infamous next-day soreness after
a marathon, but the Spanish study showed that it can also hobble you during the race.
Runners whose pace dropped by more than 15 per cent from the beginning to the end
of the race had levels of creatine kinase and myoglobin – both byproducts of muscle
damage that can be measured in blood tests – that were 53 and 112 per cent higher,
respectively, than in those who maintained a steadier pace.
It’s tempting to assume that the faders simply didn’t train as much as the maintainers.
But age, experience, and training were not able to explain the differences, according to
Juan Del Coso, the study’s lead author. In research published earlier this year, Del Coso
and his colleagues showed that genes play a role in how susceptible you are to muscle
damage. Still, he says, there are some countermeasures that can help battle-proof your
leg muscles before a long race.

1 2 3
Go Far Go Heavy Go Down
Among the many benefits Another way to build up If you’re preparing for a
of a regular long run is your ability to tolerate long trail race, you’ll face
that it generates the kind eccentric muscle damage the double whammy of
of damage you want to is with resistance training. distance and downhills,
avoid in the race itself. Do lower-body strength which amplify the
Thanks to a phenomenon exercises such as squats damaging effects of
called the ‘repeated bout and weighted lunges eccentric contractions.
effect’, triggering muscle twice a week during your Levels of creatine kinase
damage even once training cycle, cutting back after the 170km Ultra-Trail
leaves those muscles less to once a week during du Mont-Blanc race, for
susceptible to damage the your taper. For maximum example, averaged more
next time. The catch? Del damage protection, Del than 13 000 units per litre,
Coso believes you need to Coso suggests including compared with just 564 in
include at least one long
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

weights of at least 80 per the ‘high damage’ group


run that’s relatively close cent of the heaviest load at the Madrid Marathon.
to marathon pace – and you can lift – but be sure In addition to resistance
a half marathon isn’t long th a t yo u ’ ve m a s te r e d training, make sure to run
enough. Schedule a 30-K the correct form and plenty of downhills (on
run at close to marathon movements before a treadmill if necessary),
pace about four weeks you at tempt any thing simulating the gradient,
before a marathon, or else this heavy. distance, and pace of the
do an extended warm-up race. Experiment with
before a half marathon (or your stride to find ways
an extended cooldown of descending as lightly
a f t e r, i f t h e l o g i s t i c s as possible, perhaps by
are easier). increasing your cadence.

SEPTEMBER 2017 RUNNER’S WORLD 37


ASK RW Whatever your
question, here’s the
answer. Better than
the internet!
RACING
Do I need to taper
before a tune-up race?
Do a mini-taper only if you intend to
push the pace (to get an idea of how
fit you are, or to practise goal race
TRAINING pace). In the week before race day,

Are both cut mileage by 20 to 30 per cent,


and stick to easy runs after Monday
warm-ups and or Tuesday. You’ll also need time
to recover: take a few rest or easy
cooldowns days post-race, and wait until
necessary any soreness has subsided before
returning to hard training. – running
for easy coach Randy Accetta
runs?
Warming up is always a good
GEAR
idea – you’ll run more efficiently,
with less injury risk, if you prime
How do I know when
your muscles and joints with pre-run it’s time to replace the
movement. Start with five minutes insoles in my running
of mobility drills: the lunge matrix, in shoes?
which you lunge forward, to the side,
A few factors determine when it’s
and backward with each leg, plus
time to replace: level of activity,
front-to-back and side-to-side leg
brand and material, runner
swings. Then ease into your run with
weight, and insole wear pattern.
10 minutes of slow jogging. Cooling
The most important factor is
down isn’t as critical, as long as you
activity level (mileage). High-
follow your run with simple strength
mileage runners (more than 40km
exercises (such as planks, push-ups,
per week) need to change insoles
and single-leg squats) that can build
every three to six months. Lower-
more resilient muscles, meaning
mileage runners should change
they’ll feel stronger during your
insoles every six to 12 months. I
workouts – and less sore after them.
recommend looking for damage,
– Jay Johnson, coach of university,
cracking, tearing, and flattening
professional, and adult runners
of the insole to determine when
to switch. – Bryon G.P. Butts,
owner of Performance Footcare

P H OTO G R A P H S B Y S E A N L AU R É N Z ( LU N G E ) ; G A L LO I M AG E S /G E T T Y I M AG E S ( TOA S T )
MIND + BODY
Should I try to nail my
workout after a night
of crappy sleep?
A night or two of tossing and turning
FUEL
won’t throw you off too much, and
I only have 10 minutes to you may feel more alert that day
prepare a post-run snack. (and sleep better that night) if you
run. If you’re chronically deprived,
What should I make? your body might shout “I give up!”
No matter how long you run, you need to refuel with carbs, – and you must listen. Running
fat, and protein within 30 to 45 minutes, to replenish glycogen makes muscles, bones, and joints
stores and repair muscles. Try a smoothie with yoghurt or milk stronger only when those parts can
for protein; nut butter, avocado, or chia seeds for fat; and regenerate after you’ve taxed them.
your favourite fruits for carbs. Or have toast with a banana Sleep is critical to that process.
and peanut butter, or an egg sandwich with spinach and salsa. – Matthew Edlund, author of The
– registered dietician Anne Mauney Power of Rest

38 RUNNER’S WORLD SEPTEMBER 2017


ASK THE COACH
Lindsey Parry

FUEL
Should I
Do spices and herbs increase my
have any nutritional
value?
cadence?
– CHLOE, CAPE TOWN
Besides adding flavour to your
dishes, herbs and spices also have
Elite athletes run at a cadence
many health benefits. Turmeric,
of over 180bpm, and it’s
garlic, and cinnamon may lower
common practice to try to
or maintain blood pressure and
emulate what they do.
cholesterol, and decrease your
There is theoretical evidence
risk of heart disease. They also
that running at higher cadence
have antioxidant, antiviral, and
leads to athletes keeping
anti-diabetic properties. Don’t
their position better over
sweat the kilojoules on these – FUEL their centre of mass, because
one teaspoon has fewer than 40
kilojoules. – Dr Lipi Roy, author of When they’ve shortened their stride.
But to truly benefit from
the blog Spices for Life MD
should increased cadence, you should

I start also maintain a longer stride,


which increases biomechanical
carbo-loading? stress. If you can master
increased stride frequency,
Don’t eat three bowls of pasta the night while maintaining stride length
before a race­– you’ll feel stuffed and and moving over your centre of
sluggish. Your body can’t top off your muscle mass, you’ll reduce the load on
stores in one meal, anyway. For a half or your joints and some muscles.
full marathon, start increasing your carb But there’s also evidence to
intake two or three days before the race; for show this increases load to
ultramarathons, three or four days. Why? the soleus (calf) and achilles.
Your muscles convert carbs to glycogen, Therefore, any changes must
which powers your runs. Spreading out your be made with caution.
intake will stock your muscles for race day. Try shortening and
Aim for ten grams of simple carbs – such increasing cadence, both up
as white pasta and potatoes – per day for and down hills. This helps to
TRAINING every kilogram of body weight. – registered reduce force generation going

How can I dietician Monique Ryan up, and the pounding on the
way down. Both will spare your
get rid of an muscles and reduce fatigue.
That said – through many
P H OTO G R A P H S B Y G A L LO I M AG E S /G E T T Y I M AG E S ( PAS TA ); F E R D I N A N D VA N H U I Z E N ( E A R P H O N E S )

annoying years of trying to change both

mid-run my own cadence and that of


the athletes I coach, I’ve found
earworm? that a) it takes a long time, and
b) when under stress, we go
It’s hard to enjoy your workout back to what works best for our
while ‘Who Let the Dogs Out?’ unique biomechanics anyway.
plays on loop in your brain.
Unfortunately, running creates an
environment in which earworms
GEAR
can flourish: you don’t need How tight should
to expend much cognitive compression gear be?
effort, which leaves your mind
susceptible to musical parasites. Most quality manufacturers of compression
Try running to a playlist you garments will provide detailed sizing charts
enjoy, with the volume low (based on your height, weight, limb segment
enough to hear what’s going on lengths, etc.). Use those to find the perfect
around you. If you prefer to run fit. In general, it should feel noticeably tight
sans audio, have go-to songs you but not painful or pinching. It won’t be as
can sing yourself (aloud or just comfortable as tracksuit pants! – Dr Abigail Lindsey Parry is a qualified
Stickford, assistant professor, Department of biokineticist, Two Oceans and
mentally) until they take over.
Health and Exercise Science at Appalachian Comrades silver medallist, and 2:47
– Dr Ira Hyman, lead author of a marathoner. Email him at lindsey@
2013 study on earworms State University, US
coachparry.com.

ILLUSTRATION BY GARY TAXALI SEPTEMBER 2017 RUNNER’S WORLD 39


PERSONAL BEST GO LONG

BODY SHOP

JIFFY
MOVES
Use yoga to
strengthen
and stretch
1. Boat Pose 5. Listing Boat Pose
Keeping your spine long and legs together, Return to your V-sit and rock onto your right
major come into a V-sit. For the easier version, bend glute. For more of a challenge, lower your legs
running your knees or keep your feet on the ground. and upper body closer to the ground. Hold for
muscles in Make it harder by straightening your legs and five to 10 breaths, then repeat on the left side.
a matter of lifting your arms. Hold for five to 15 breaths.
minutes.
BY SAGE ROUNTREE

You already know


that strong abs, hips,
2. Cross-Legged Forward Fold 6. Cobbler Pose
and back muscles help
Cross your ankles and fold your torso over Bring the soles of your feet to touch and lean
you run more efficiently
your legs, stretching your outer hips for 10 to forward, stretching your inner thighs for 10 to
with less risk of injury.
15 breaths. 15 breaths.
But time can be tight
– especially if you’re
ramping up mileage –
and when it feels like
something has to give,
strength-training is often
the first to go. Instead
of scrolling through
Facebook or Instagram
post-run, wind down with
this eight-pose, eight- to 3. Twisting Boat Pose 7. Bridge Pose
10-minute core routine, Return to your V-sit, and keeping your spine From your back, knees bent, press your hips
which targets all the long and legs together, exhale to twist to one up and your hands down, engaging your
layers of your abdominal side. Inhale to centre, then exhale to the other glutes and hamstrings while stretching your
muscles, back extensors, side. Continue for five to 10 rounds. hip flexors. Hold for 10 to 15 breaths.
and glutes. Slotted in
along the way are some
stretches to give you a
break and improve range
of motion in your hips.
The moves take only a
short time, but they’ll help
you log hours of injury-
free running. 4. Cross-Legged Forward Fold 8. Locust Y Jumping Jacks
Cross your ankles with the other shin in front, Roll to your belly and lift your arms, chest,
and fold your torso over your legs for another and legs off the floor. Move through slow
10 to 15 breaths. ‘jumping jacks’: inhale, spread your arms to
Sage Rountree (sagerountree.com)
is a running coach, yoga teacher, a Y, and squeeze your legs together; then
and author of The Athlete’s Guide to exhale, bring your arms together, and spread
Yoga (R350, exclusivebooks.co.za). your legs to a Y. Repeat five to 15 cycles.

40 SEE THESE EXERCISES IN MOTION AT PHOTOGRAPHS BY MITCH MANDEL


RUNNERSWORLD.CO.ZA/JIFFYMOVES.
PERSONAL BEST THE SPORT SCIENTIST

doing ‘gender verification’ testing,

THE
the IAAF had set an upper limit for
testosterone, since this was the root
cause of the perceived advantage.

CASTER
Based on some testing of female
athletes, and data from men and
women, they decided on an upper
limit of 10nmol/L – any female

SEMENYA
who had a T level above 10 would
have to take medication to lower it.
For reference, 99% of elite female
athletes have a T level below

DEBATE 3.1nmol/L, so the upper limit was


three times higher than 99% of
women’s testosterone.
Top That was the so-called
performances, ‘hyperandrogenism’ policy that
Chand challenged at CAS. She won.
based on focused CAS ruled that, at the time, there
training and was insufficient evidence to defend
recovery from what was a discriminatory rule
injury? I’m not (because it applied to women only,
buying that. and European law came into it). CAS
gave the IAAF two years to look for
better evidence, and a more sound
argument, and that two-year period
The intersex-athlete issue has now expired.
is one of the most controversial in The IAAF published their evidence
sport, and South African Caster earlier this year in a scientific journal.
Semenya has been at the forefront They showed that women with higher
of it since she won the women’s levels of T (but still normal) had a
800 metres at the 2009 World performance advantage of 2% to 5%
Championships. in some, but not all events.
Unfair
The bungling of her case – first advantage: Previous IAAF evidence on this
by Athletics South Africa, and then Low body-fat had also showed that nine of the
the IAAF – exposed us to the idea percentage and women participating in the 2011 and
that a person can be genetically increased muscle 2013 World Championships were
male or female, but for reasons mass and strength intersex, which is a considerably
that usually relate to how the body are a big deal for higher proportion than you’d find
an athlete.
produces and uses hormones, they in the non-athletic world, further
develop as the opposite sex. suggesting a benefit.

Made Male Will That Be Enough?


The problem for sport is that this grappled with whether these women Will that convince CAS that the policy
person may be ‘partly androgenised’ – who live in society as female, is needed? I doubt it. CAS made clear
– androgenisation being the so that is their gender – should in their previous decision that they
biological term for ‘made male’. That’s compete in women’s sport. were looking for a ‘large’ advantage,
what testosterone gives to boys at That all came to a head in 2015, comparable to what men enjoy over
puberty: deepening of the voice, when an Indian intersex sprinter, women in sport. That’s around 10% to
hair growth, a different shape of the Dutee Chand, went to the Court of 12%, so I think the IAAF evidence falls
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

skeleton, increased muscle mass and Arbitration for Sport (CAS) to have short of that.
reduced body-fat percentage. them overturn the IAAF policy that But who knows? I thought CAS
Some of those are irrelevant, for (at that time) required her to take were wrong the first time round, and it
sport; but low body-fat percentage and medication to lower her testosterone wouldn’t surprise me if they changed
increased muscle mass and strength levels to compete. RW Scientific Editor their ruling now – for shaky reasons,
are a big deal for an athlete, and that’s Dr Ross Tucker has given the legal process last time. If
a BSc (Med) (Hons)
why the issue is controversial. The Upper Limit Exercise Science
they did, and those women with high T
Testosterone gives men huge After the Semenya debacle in Degree and PhD have to go back onto medication, then
performance advantages, which 2009, the IAAF had come up with from the Sports I’ve no doubt they’ll all slow
is why the sexes are separated for a new policy that would not expose Science Institute. down considerably.
fairness at Olympic events. women to the kind of invasive testing Visit him at www. The controversy, on the other
For decades, authorities have Semenya underwent. Instead of sportsscientists.com. hand, is unlikely to slow down.

SEPTEMBER 2017 RUNNER’S WORLD 41


FUEL

NATURAL
ENERGY
Make your
own bite-
sized fuel
for the
kilometres
ahead.
BY JESSICA MIGALA

Even when you consume energy chews, gels, and sports


drinks, your long run may leave you dragging in the twilight kays.
“On runs over 20 kilometres, carb-only fuel often leaves runners
1 2
hungry. Protein and fat take longer to digest, so adding them to the All About That Base Everything But
mix delivers more sustained energy to prevent crashing,” says Anne Aim for 1 to 1.5 parts nuts (almonds, the Kitchen Sink
Mauney, a dietician and marathoner. However, she also points out cashews, peanuts, walnuts, or a Add mix-ins to taste.
that fat and protein can cause GI distress mid-run, so it’s best to test mixture) to 1 part dried fruit (dates, Try shredded coconut,
alternate fuels on shorter runs first. raisins, apricots, and cranberries oats, dried goji berries or
Energy bites are trendy sources of fuel that are made with nuts, supply a hit of quick-burning carbs; blueberries, and hemp,
dried fruit, and flavour enhancers such as cocoa powder and tart cherries contain inflammation- chia, or sesame seeds. Use
shredded coconut. “It’s hard to mess these up,” says Mauney. reducing anthocyanin protein powders or nut
Blend your ingredients in a food processor, roll into balls, and store compounds). This ratio ensures butters for your post-run
in the fridge for your next run. If you can’t stomach fat or protein you don’t go too heavy on fat or energy bites.
mid-run, snack on these for recovery. fibre, which can weigh you down.

42 RUNNER’S WORLD SEPTEMBER 2017


PERSONAL BEST GO LONG

3 4 5
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 ( E N E R GY BA L L S )

Sugar ’n’ Spice Pump Up the Crunch Pass the Salt


Enhance taste with honey, Fold in your favourite You don’t have to go
which supplies sugar for texture boosters, like cacao overboard: Just a few shakes
quick energy. Also try vanilla nibs or puffed brown rice will give your body the
extract, cocoa powder, citrus gluten-free cereal (R49, sodium it needs to replenish
zest, or spices (cinnamon, wellnesswarehouse.com) – a the electrolytes lost through
nutmeg, turmeric). Instant fan favourite, because it’s sweat.
coffee or espresso easy on the stomach.
powder provides a tasty,
caffeinated boost. To avoid squishing, pack your
bites into a ziptop bag and store
in your fuel belt.

PHOTOGRAPH BY MITCH MANDEL SEPTEMBER 2017 RUNNER’S WORLD 43


Distributor: Ultimo, Stonewedge Office Park, Ground Floor, Cnr William Nicol Drive & Wedgewood Link, Bryanston 011 785 4700 info@ultimo.co.za
PERSONAL BEST GEAR

2017
SPRING
SHOE
BUYER’S
GUIDE

ROAD-RUNNING SHOES
ARE LIGHTER: ONLY
THREE OF THE SHOES
WE’VE TESTED THIS
SPRING WEIGH MORE
THAN 300G, AND SEVEN
WEIGH LESS THAN
250G. THAT’S BECAUSE
BRANDS SUCH AS UNDER
ARMOUR HAVE MADE
SHOES FROM THINNER,
STRONGER MATERIALS,
AND OTHERS SUCH AS
PUMA HAVE INTRODUCED
LIGHTWEIGHT BY RYAN SCOTT
CUSHIONING IN & DR MARTYN SHORTEN
THEIR FOAMS. PHOTOGRAPHS
BY JAMES GARAGHTY

SEPTEMBER 2017 RUNNER’S WORLD 45


PERSONAL BEST GEAR

New Balance Sonic Fuel Core


R2 200
It’s an all-new design and look from New
Balance. Most notably, the new BOA fit
system takes the place of traditional
lacing, much like the Puma Disc system
we saw re-introduced in 2016. Tightening
and adjusting the system for a specific
fit happens with a few clicking rotations
to lock the foot down securely and
comfortably, via an overlay strap.
(The two release mechanisms, at 180°
departures from each other, were a little
less user-friendly.) The rest of the shoe’s
impressive performance is reminiscent of
the NB Vazee Pace; so fans of that shoe
will definitely enjoy this new option,
which is also good for performance
training over all distances.
weight: 243g

46 RUNNER’S WORLD SEPTEMBER 2017


SPRING SHOE BUYER’S GUIDE


Salomon S-Lab Sonic 2 R2 599
This season we’re taking note of Salomon’s
new Vibe technology, which – like
compression socks – is aimed at reducing
muscle vibration, to help avoid injury; but
at the same time, it increases energy
return. This happens in the midsole, where
TRADITIONAL TRAIL
soft, lightweight Opal cushioning interacts
with springy EnergyCell materials. This is
SHOE BRANDS SUCH
Skechers GOmeb Speed 4 R1 849
Firm and fast, the GOmeb Speed 4 is best
also the first Salomon shoe to include a
geometric decoupling mechanism, which
AS SALOMON AND
suited to tempo runs and road races –
though if you’re an efficient runner like
helps with a smoother ride as your foot
transitions. Endofit technology has been
HOKA NOW HAVE
Meb Keflezighi, you can get away with
racing a marathon in it. To create a
used to create a light, uncomplicated
upper, which offers high-performance
ESTABLISHED ROAD
snappy, go-fast feeling, Skechers uses
a thermoplastic plate embedded in the
road runners a secure fit. Testers found
the Sonic best suited to narrower feet.
SHOES.
midsole foam. That’s unchanged from the weight: 216g
earlier version, but just about everything
else you see has been updated. The
upper is now flat-knit with hot-melt yarn,
to provide a secure, comfortable fit. And
the sole is no longer the pillar design
that has marked Skechers shoes since
their launch. Instead, the sole makes full
ground contact and has a durable, 2mm-
thick web of rubber for traction on the
heel and forefoot. weight: 192g

Skechers GORUN 5 R1 499


Skechers stuck with ‘4’ as the model
number for two years, because tweaks
to the last version were too minor to
warrant a new digit. This year, some
smart updates have refined the fit and
underfoot feel of an already sound shoe.
An updated circular-knit upper brings the
materials closer to the foot, while ample
venting lets the shoe breathe – much as
we’re seeing with all of the engineered-
mesh uppers. Testers raved about the fit,
which remained comfortable even at the
end of a long run, when feet are swollen.
The bottom of the shoe also has a new
look, with a thin web of rubber replacing
the pods of earlier models. This gives
the shoe more surface contact with the
pavement. weight: 213g

SEPTEMBER 2017 RUNNER’S WORLD 47


Altra Escalante R2 399
Testers raved about how comfortable
the Escalante felt; many declared it the
best Altra has built to date. Boasting
the company’s first flat-knit upper and
an all-new bouncy midsole compound,
the Escalante offers a responsive, go-
fast sensation in training. The new
midsole foam is about as springy as it
gets, returning more energy than the

48 RUNNER’S WORLD SEPTEMBER 2017


adidas Supernova ST (which uses Boost)
GEAR

and the Saucony Ride 10 (which uses a


full-length layer of Everun). Long-time
Altra wearers will be happy to note that
the shoe shares a last (the foot-shaped
PERSONAL BEST

form that a shoe is constructed around)


with the Torin and the One, so you get a
familiar, comfortable fit. But it also has
the same stack height as the Instinct, for
a midrange level of protection and road
feel. weight: 227g
SEPTEMBER 2017 RUNNER’S WORLD 49
ACTUAL WIDTH: 128mm


CREATED TO LET
YOUR FOREFOOT
MOVE INTO ITS
NATURAL POSITION
ON IMPACT WITH
THE ROAD.
Salming En Route R2 720
The name may be brand-new in South
Africa, but this Swedish company has
been building shoes for court sports such
as touch rugby and squash for a long
time. Now they’ve turned to creating
unstructured, low-to-the-ground, firm
and lightweight running shoes – such as
the racy Salming Race 5, for PB-chasers.
This new En Route model has a more
mainstream form than some of the earlier
Salming road shoes, with a soft heel and
plastic torsion unit in the midfoot for added
structure. The midsole features Salming’s
version of a bouncy EVA. For a training and
long-distance shoe, it’s lightweight, and
the thin upper helps keep the foot cool.
weight: 255g

50 RUNNER’S WORLD SEPTEMBER 2017


SPRING SHOE BUYER’S GUIDE

Brooks Launch 4 R2 149


A peppy daily trainer from Brooks, the
Launch has a firm heel and flexible
forefoot that enables you to run fast
when the mood strikes. This update has
more blown rubber in the forefoot than
the previous version, delivering a softer
(and quieter) landing, while also shaving
off some weight. An extra flex groove up
front makes the shoe bend much more
easily for a shoe this thick, which helps
make the movement from heel to toe-off
a lot smoother, and more efficient and
agile. The transition area of the shoe has
a rigid, X-shaped band of rubber, which
provides torsional rigidity. weight: 218g


Puma Speed 300 Ignite 2 R2 000
Asics FuzeX Lyte 2 R1 400 The toe-off point of the Speed Ignite
We’ve found a zippy shoe for those up- (which used to be the Faas 300 Speed)
tempo days when you feel you need the has always been a distinguishing

THE SPEED 300


shoes to match your speed, but which aspect of this shoe. When looking for
will still give you versatility. The midsole a smooth transition in the last point of

IS LIKELY TO
and outsole remain largely untouched contact with the running surface, an
from the first version, delivering exaggerated upturn, like the one found

INCORPORATE THE
moderately soft cushioning from heel in the Propulsion Zone+ of this shoe, and
to toe. The upper, however, gets a new a little less foam from the midsole, help

NETFIT SYSTEM IN
mesh package that wear-testers reported to make the process more efficient. A
was roomy enough to remain comfortable one-piece upper and longer lacing area

THE NEXT UPDATE.


on long runs, but compliant enough to help lock the foot down; but testers
be pulled tight if you have a narrower using both this shoe and the Ignite Netfit
foot. It’s not the traditional shape and commented how useful the new lacing
structure of the Asics shoes we know system would be, to give an even more
so well, but this change in shape – with specific fit. To include the word ‘Speed’
a wider forefoot, and very few stability in a shoe’s name means it has to be light;
features – will appeal to those looking to this shoe ticks that box, weighing in at
run on a variety of surfaces. weight: 258g just... weight: 220g.

SEPTEMBER 2017 RUNNER’S WORLD 51


PERSONAL BEST GEAR

Reebok Supreme Floatride R2 499


Reebok continues its strong return
to performance running with the all-
new Floatride. The highlight here is an
exceptionally bouncy and lightweight
midsole. In recent years, every brand has
been whipping up its own version of a
high-energy-return foam, and Reebok
is calling its material Float Foam. In the
lab, the shoe delivered incredible energy
return scores, on par with some of the
most cushioned adidas Boost shoes we’ve
measured. On the road, that translates
into a well-cushioned, responsive ride
that makes you want to run fast. The
upper could use a little refinement, say
some of our testers; the stretchy knit
used in the front half of the shoe didn’t
deliver quite enough support for a few
of our runners. The moulded fabric in
the back half, however, does a good job
of keeping your heel centred over the
midsole. weight: 260g


THIS WAS MY FIRST RUN
IN REEBOKS – I’M LOVING
THEM MORE AND MORE
EACH TIME, INCREASING
DISTANCE FROM A
CAUTIOUS 5KM UP TO
15KM. – LISA ABDELLAH,
RW DEPUTY EDITOR
52 RUNNER’S WORLD SEPTEMBER 2017
SEPTEMBER 2017 RUNNER’S WORLD 53
PERSONAL BEST GEAR

Under Armour
Threadborne Fortis R2 199
The Threadborne presents an upper
which reminded us a lot of a narrower
version of the ever-popular Nike Free
range. The idea is to let the shoe easily
take on the shape of the foot, rather than
the other way around. The Threadborne
fabric is the finest knit we have ever
seen on a shoe; it looks attractive, and
contributes to the lightweight nature of
the one-piece upper. The lockdown at the
lacing sector of the midfoot was the most
comfortable of all those tested – this is
due to fine nylon yarn, which has eyelets
that feel almost part of the tongue. They
integrate with the internal ankle bootie to
create a comfortable, snug wrap around
the foot. weight: 268g

54 RUNNER’S WORLD SEPTEMBER 2017


SPRING SHOE BUYER’S GUIDE


Hoka One One Clifton 4 R2 150
The Clifton, which has become a
lightweight training shoe and racing
option as well as a long-run shoe for a lot
of high-mileage runners, has undergone
a complete overhaul. One result is that YES, THE WORD ‘CLIFTON’
it looks sleeker – most noticeably due
to a line of paint on the midsole that IN THE NAME OF HOKA ONE
makes the shoe look like it’s closer to
the ground, giving the appearance of ONE’S FLAGSHIP SHOE Under Armour Charged
Bandit 3 R1 999
a more traditional shoe. The foam has
changed too: you may sense a firmer ride REFERS TO THE CAPE TOWN At first glance, the lightweight look of the
Bandit gives the impression that it won’t
underfoot. Hoka One One has tried to
make this shoe more durable, so it won’t BEACH - A FAVOURITE OF deliver much cushioning, but the firm heel
and forefoot are very soft, and the new
crush out as much as earlier versions
did – yet every tester who picked up HOKA FOUNDER NICOLAS dual-density-charged midsole helps with
a smooth transition to toe-off. The third
the shoe was surprised at how little it
weighed. weight: 263g MERMOUD. version of the shoe is even lighter than the
last, and it keeps the foot locked down with
foot-form-hugging SpeedForm fabric and
an external heel counter. For such a good-
looking shoe, it’s a pity the plastic heel cup
needs to be so prominent, as it detracts from
the aesthetics of the shoe while doing its job
of securing the foot. A full covering of high-
abrasion-resistant rubber on the outsole
adds some robust attributes where you need
them most on a shoe. One last change is the
profile, which has dropped from 10mm to
8mm from heel to toe. weight: 260g

Brooks Ravenna 8 R2 299


The Ravenna has long been a moderately
supportive and cushioned shoe, capable
of handling both long runs and tempo
runs with ease. This year, Brooks is
labelling it as one of its ‘Energize’ shoes,
recommending it as the stability sister
shoe to the Launch (see page 51). The
shoes now share a number of similarities,
such as 5.5mm of blown rubber in the
forefoot for a softer ride and springier
toe-off, and an X-shaped patch of rubber
in the midfoot that smooths the gap
between heel and forefoot. A new air
mesh is more breathable than previous
versions, but the upper still has plenty of
structure to hold the foot steady, thanks
to an adjustable strap that locks into the
laces. weight: 297g

SEPTEMBER 2017 RUNNER’S WORLD 55


PERSONAL BEST GEAR PERSONAL BEST ???

Asics GT-2000 5 R2 300


We were excited about the direction
the GT-2000 4 took a year ago; and
given that the midsole and outsole are
unchanged, we like the fifth iteration
of this series too. “Long-time lovers of
the 2000 will love this one,” says Rizqa
Campa, a 45-year-old tester from Bo-
Kaap, who has run in versions of the
GT-2000 since 1996. “It has always been
a staple of my running. The shoe isn’t
anything fancy, which is good for me,
but it provides all-round good support,
and is comfortable for pounding out
the kilometres.” Other testers echoed
those sentiments, and praised the shoe’s
comfort. A seamless, breathable upper
wraps the foot smoothly.
weight: 277g


BEST FOR OVER-
PRONATORS - WHEN
FOOT LANDS ON OUTSIDE
OF HEEL, THEN ROLLS
INWARD EXCESSIVELY,
TRANSFERRING WEIGHT
TO INNER EDGE INSTEAD
OF THE BALL OF THE FOOT.

56 RUNNER’S WORLD SEPTEMBER 2017


PERSONAL BEST ???

SEPTEMBER 2017 RUNNER’S WORLD 57


PERSONAL BEST GEAR

Saucony Ride 10 R2 400


“The Ride 10 has a great combination
of cushioning and flexibility, and is still
lightweight,” says Bill Harris, a fast masters
runner from Pretoria. “As a result, I found the
shoe to be very versatile for all-round use;
able to slog out a winter long run, but also up
to the task of toeing the line for a 10-K race.”
That’s exactly the kind of experience Saucony
was shooting for in this update – it focuses on
the underfoot experience, and improving the
fit of the upper. Saucony removed the second
layer of Landing Zone foam and upgraded
the midsole foam. In the lab, we found both
areas to be a bit firmer than before, but it still
offers plenty of cushioning without sacrificing
responsiveness. We also found the shoe far
more flexible, which a number of testers
noted positively in their assessments. The
upper now features an engineered mesh
in the forefoot that can expand a little to
accommodate wider or swollen feet – both
of which are common at the end of a long
road run.
weight: 280g


A NEW REQUIREMENT FOR
MANY IS VERSATILITY.
THIS STARTS WITH LIGHT
WEIGHT AND INCLUDES
EASY ADAPTABILITY TO
DIFFERENT SURFACES, AS
IN THE RIDE 10 AND THE
ADIDAS PURE BOOST DPR.
58 RUNNER’S WORLD SEPTEMBER 2017
SEPTEMBER 2017 RUNNER’S WORLD 59
PERSONAL BEST GEAR

Nike Air Zoom Pegasus 34 R2 000


The latest iteration of the Pegasus, the
Nike Air Zoom Pegasus 34, features a
design inspired by Olympic champion
Mo Farah. The original shoe was a
1983 vintage, which makes it the same
age as Mo! The nostalgia just keeps on
coming with the waffle-lug outsole that
characterises Nike’s heritage. Zoom Air
units in the rearfoot and forefoot, the
Fitsole sockliner, and the Cushion Foam
midsole create the soft, responsive ride
so many look for in this shoe. There were
big changes from version 32 to 33, but
only one major change from version
33 to 34 – the one-piece engineered
mesh upper is a full re-design, and is
kept locked down at the midfoot by the
Flywire lacing system. It’s also a little
lighter, at... weight: 283g.

60 RUNNER’S WORLD SEPTEMBER 2017


SPRING SHOE BUYER’S GUIDE

New Balance 880 V7 R2 200


Wear-testers gave this do-it-all daily
trainer high marks for cushioning, comfort,
fit and ride. Much of that is attributable
to the extremely soft heel and bendy
forefoot. Credit better segmentation of
the outsole rubber and deep flex grooves
in the midsole for the improvement in
flexibility. “I found the 880 to be a mix of
two of my favourite shoes,” said Andrew
Pestana, a PhD student from Bethlehem.
“They fit snugly and were flexible like my
Mizuno Wave Riders, while also providing
the support and cushioning of my Brooks
Glycerins.” weight: 314g

adidas Supernova ST R1 999


The Supernova ST replaces the Supernova
Sequence in adidas’ performance


running line. It’s the stability sister to the
Supernova; a plush, neutral shoe. And
just like that model, the ST has a boatload Puma Ignite Netfit R2 600
of Boost under the foot for a soft run. Netfit is Puma’s new technology. It
But we’ve noticed it’s nowhere near as improves the fit of the shoe via a fishnet-
marshmallowy-soft. The ST is a fair bit like structure that wraps around the entire
firmer in both heel and forefoot, giving upper. The cool thing about it is that you
you a secure, stable ride. The stability
comes via a few features: first, the EVA
LAUNCHED THIS YEAR, THE can tweak the lacing, allowing you to
dial in your fit – and the combinations
rim that lines the top edge of the shoe
is extended further back on the medial
NETFIT OFFERS A MORE are endless. Forefoot too wide for you?
Bring the laces down and thread them
(inner) edge, past the arch and under the
heel. And the heel counter is shaped to
SPECIFIC AND PERSONAL into the lower eyelets, to take up some
volume. If you need more support from
give a little more support on the medial
side. Finally, the midsole is more dense
FIT – AND AN OPPORTUNITY the upper, bring the laces down a little
further and pull them tighter on the inside.
where you’d typically find a medial post –
they’ve packed more Boost into the inner
TO GET CREATIVE WITH Heel slippage? Bring the top laces back
a little further, and then tighten and pull
edge of the shoe, under your heel and
arch. That creates a smoother sensation,
YOUR LACING, TOO. up through the heel. The outsole is made
of Ignite foam, which was introduced last
so you won’t even notice the stabilising year. When you bend it, it snaps back, so
component is there. weight: 326g you get that lively toe-off. weight: 304g

FOR A FULL LIST OF STOCKISTS, VISIT SEPTEMBER 2017 RUNNER’S WORLD 61


RUNNERSWORLD.CO.ZA /STOCKISTS.
If you want to
run your best 42.2
this summer, you’ll need
to do more than log
kilometres and complete
key workouts. These
strategies will help you
set appropriate goals,
The 7 HA
persevere when the going
gets tough, and create a
mindset that’s primed for
success.
By Brad Stulberg
and Steve Magness

T
The secrets to a breakthrough
race may lie in unexpected places.
Sure, most runners dissect their
long runs, interval workouts, and
nutrition; but the best runners EFFE
MARAT
look beyond those metrics to
reach their full potential. That
was the key takeaway from
researching and reporting our
new book, Peak Performance:
Elevate Your Game, Avoid
Burnout, and Thrive with the New
Science of Success.
Although one of us (Steve)
coaches pro athletes and the
other (Brad) writes about
sports science, we discovered
novel ways to optimise athletic
performance by interviewing
world-class artists, intellectuals,
entrepreneurs, and musicians. By
looking outside of running – and
studying not only physiology but
also psychology, sociology, and
even philosophy – we uncovered
powerful strategies that can help
all athletes succeed.
While we learned far more
than can fit on these pages (that’s A very well known sports-
why we wrote a book!), what science theory says the brain
follows are seven of our favourite shuts down the body long before
discoveries, all backed by the it reaches its physical limits.
latest scientific research. But emerging science shows it
BITS OF
2
AIM FOR
THE
SWEET
SPOT

TIVE
When psychologist Dr Mihaly
Csikszentmihalyi was studying how
the best performers continuously
improve, he noticed they all pushed
themselves to their limits, and perhaps
just a bit beyond – the kind of growth-​
promoting stress that we like to call a
“just-manageable challenge.” These
challenges manifest when you take on
something that makes you feel a little
out of control but not anxious. Any less

HONERS
of a challenge and you’d think, “I’ve
got this in the bag.” It’d be too easy to
stimulate improvement. Any more of a
challenge, however, and the unnerving
feeling of your heartbeat pounding in
your ears would make it hard to focus.
What you’re after is the sweet spot:
when the challenge at hand is on the
outer edge of your current skills.

APPLY IT Select a training plan (see


page 66) and finishing-time goal that are
just a bit outside of your comfort zone.
This doesn’t mean you should go from
may be possible to transcend brains moved the subjects to a person or a cause,
running 50km a week to 100km, but
this – if you stay inspired. For toward the challenge instead or joining a team. Your
it might mean building up to 65 or 70.
a recent study, researchers of going into protection mode. purpose needn’t be complex:
As far as workouts go, if you’re always
used brain scans to examine In other words, the more we it can be as simple as “to
hitting your targets, you may not be
what happens when people think about our deep-seated inspire my children to live a
setting your sights high enough. While
are presented with threatening beliefs, the better we rise healthy lifestyle” or “to be
you shouldn’t completely blow up (at
messages. In individuals who above shallow, in-the-moment part of a positive community
least not often), you should struggle –
were asked to reflect deeply concerns and disconnect from when the world seems to
and even occasionally fail – to nail your
on their core values (eg, to be a our body’s perceived limits. need positivity.” When the
hardest training sessions. A race-time
good spouse or parent, to have going gets tough – during your
calculator can help you choose a just-
courage) prior to receiving such APPLY IT Set a goal beyond most challenging workouts or
manageable goal: plug in a recent race
a message, their underlying running 42.2km. Consider on race day – reflect on your
result (preferably for a half marathon
neurology became more raising money for a charity you purpose to help you power
or 15-K) to estimate what you might
receptive: the test subjects’ support, dedicating your race through.
achieve in the marathon.

Illustrations by Nigel Buchanan SEPTEMBER 2017 RUNNER’S WORLD 63


3
WARM UP

If your brain’s in a funk, your body will


follow: research conducted by exercise
scientist Dr Samuele Marcora found that
even subtle mood influencers can alter
performance. In one study, Marcora
flashed either happy or sad faces on a

4
screen as well-trained cyclists pedalled
all-out. The faces were flashed so briefly
that they could only be recognised by
the subconscious. Still, those who were
exposed to the happy faces performed 12
per cent better than the sad-faces group.
His findings support years of anecdotal
CHOOSE
evidence that athletes tend to perform
best when everything is clicking – not only
during a race or workout, but also in their
LESS
lives beyond running.

APPLY IT Try to boost your mood


heading into challenging workouts and Having a workplace ‘uniform’ The researchers concluded that
on race day. This may mean listening – Facebook CEO Mark Zuckerberg’s even when it comes to simple things,
to your favourite music, spending quiet grey T-shirt and hoodie, for example – “making many decisions leaves a
time in nature, or hanging out with is common practice among busy, high- person in a depleted state”.
friends or (sometimes) family. In the performing people. Why? According
week leading up to your marathon, to a theory proposed by psychologist APPLY IT
remember that steering clear of negative Dr Roy Baumeister, we have a limited If you can, work with a coach.
vibes helps you cultivate a positive reservoir of mental energy to use You won’t burn energy planning or
mood. So minimise life stressors: avoid on any given day. Initial research on scheduling your training – you can
(to the best of your ability) people who this theory focused on self-control shut off your brain and just do the
drag you down, choose comedies over – how resisting temptations early in workouts. Even though both of us
tear-jerkers or horror films, and get the the day makes us more likely to give (Brad and Steve) know a lot about
rest you need to feel 100 per cent. in later – but scientists soon learned running, when we’re training hard, we
that making decisions also wears us work with coaches for this reason.
out. Experiments found that people The night before your goal marathon,
who were asked to choose between lay out your gear, commit to a plan
consumer goods (eg, colour of T-shirt, for when you’ll depart (and where
brand of shampoo) performed worse you’ll park), and have a pre-race meal
Adapted from Peak than those who were presented with ready. Automate as much of your
Performance: Elevate
Your Game, Avoid only one option on subsequent tests training and race day as possible to
Burnout, and Thrive of everything from physical stamina conserve mental energy for running
with the New Science of
Success, by Brad Stulberg to persistence to problem-solving. your fastest.
and Steve Magness
(audiobook R313,
exclusivebooks.co.za).
64 RUNNER’S WORLD SEPTEMBER 2017
5 7
REFRAME
‘CALM CONVERSATIONS’
At the start of an Olympic
When pain sets in during a hard run, recovery – returns to baseline far faster than that event, few of the athletes appear
everyday runners may think, “Oh crap, this of the average joe. This shows that elite athletes to be anxious. Contrast this with
already hurts, and I’ve got a long way to go.” are able to transition from stress to rest better any local 5-K, where runners trying
These emotionally charged thoughts can have than their more novice peers. to go sub-25.00 stress about
physical consequences – like tense muscles and racing toward a finisher’s medal
an elevated heart rate – that cause diminished APPLY IT When doubts occupy your head- they’ll receive regardless of their
performance. But instead of panicking, the space, practise calm conversations. As your performance. It’s not that pros
best runners (like the ones that Steve coaches) effort and pain levels increase, don’t try to are immune to stress – they just
have in their minds what Steve calls a ‘calm distract yourself or fight it. Instead, practise know how to channel it effectively.
conversation’, like, This is starting to hurt now. It accepting it: remind yourself that the pain is a In a study of elite and non-elite
should. I’m running hard. But it’s going to be okay. sign that you’re doing the work that will make swimmers, researchers used a
Being able to separate pain from suffering in this you faster. After hard workouts, take a few survey to measure stress before a
way also promotes recovery: research has found deep breaths and use them as a cue to tran- major race, and then asked each
that after hard training, elite athletes’ heart-rate sition from the ‘stress’ of a workout to a more athlete if they viewed stress as
variability (HRV) – an indicator of physiological restful state. beneficial or harmful. Prior to
the race, both the elite and the
non-elite swimmers experienced
the same intensity of cognitive and
physical stress. The difference was

6 ‘easy’ periods, we’re never


that the non-elites viewed stress
as something negative to try to
quiet, while the elites interpreted
the stress as an aid to their
able to go full-throttle. performance.
FOLLOW
STRESS WITH APPLY IT Stress plus rest APPLY IT Recent research shows

REST
equals growth, which we call that ‘forcing’ yourself to calm down
‘the growth equation’. Too can be disadvantageous: when
much stress leads to injury or you try to suppress nerves, you’re
burnout; too much rest leads telling yourself that something’s
Top American runner stretching, and playing with his to a failure to improve. So, fol- wrong. It takes emotional energy
Bernard Lagat takes a rest kids. He also takes a five-week low hard days with easy ones, to fight the anxiety – energy that
day at the end of every hard break from exercise at the end and plan regular rest days (one could be better spent on racing.
training week – an uncommon of each season, a practice that to three per week). After a few Instead, know that the sensations
practice among pros. On those has helped his career stretch hard weeks of training, take you feel prior to your marathon
days, the five-time Olympian on for almost 20 years. Many an easier, step-back week. are neutral: if you view them in
engages only in activities that of us believe that if we’re not And schedule a longer break a positive light, they are more
relax and restore his body and always working hard, we’ll fail (at least 10 days) from running likely to have a positive effect on
mind, such as massage, light to thrive. But if we never take after your marathon. performance.

SEPTEMBER 2017 RUNNER’S WORLD 65


PEAK 42.2 PLAN
For intermediate runners who log at least 50km per week (including a long run of 15km+)

Week M T W Th F Sa Su Total Block out at


least one day of
1 Easy 8
10km hills + Rest
Easy 8 Easy 6 16 Rest 48 complete rest each
strides or XT week – Sunday
is good if you like
11km hills + Rest running long on
2 Easy 8 Easy 8 Easy 6 19 Rest 52
strides or XT Saturdays.
13km hills + Rest Simplify your
3 Easy 8 Easy 10 Easy 5 23 Rest 59
strides or XT
decision-making
and save mental
Easy 8km straights/ Rest
4 Up-tempo 10 Easy 8 16 Rest 52 energy by
10 curves + drills or XT
designating a
400s: 8 x 400 speedwork day
Easy Rest (‘Track Tuesday’),
5 metres (11km Easy 10 Easy 8 23 Rest 62
10 or XT a long-run day,
total)
and a rest day –
Yasso 800s: and sticking to
Easy Rest 26 with up-tempo
6
10
6 x 800 metres
or XT
Easy 10 Easy 6
last 10km
Rest 63 them most weeks.
(11km total)
Sustaining (and
400s: 10 x 400 then gradually
Rest
7 Easy 6 metres (13km Easy 11 Easy 6 29 Rest 65 increasing) a tough
or XT
total)
pace requires you
to avoid ‘freak-out
Easy 8km straights/ Rest
8
11 curves + drills or XT
Up-tempo 13 Easy 8 19 Rest 59 moments’ and
have a calm
Easy 1600s: 4 x 1600m Rest conversation in
9 Easy 10 Easy 8 Half marathon Rest 62 your mind.
10 (13km total) or XT

Yasso 800s: A tune-up race is


Rest a good place to
10 Easy 8 8 x 800 metres Easy 10 Easy 8 29 Rest 68
or XT
(13km total) test out what you’ll
wear and eat on
11
Easy 8km straights/ Rest
Up-tempo 16 Easy 6 32 Rest 72 race day – and to
10 curves + drills or XT practise reframing
your nerves as
Easy 1600s: 5 x 1600m Rest excitement.
12 Easy 10 Easy 8 24 Rest 68
11 (15km total) or XT

8km straights/ Rest 29 with up-tempo


13 Easy 8 Easy 10 Easy 6 Rest 61
curves + drills or XT last 10km

400s: 12 x 400
Rest
14 Easy 8 metres (14km Easy 10 Easy 8 24 Rest 64
or XT
total)

15 Easy 6 Up-tempo 8 Rest or XT Easy 8 Easy 6 16 Rest 44 FIR S T DAY


16 Easy 5
8km straights/
Rest Easy 6 Rest Easy 5 Race 66
Pretoria Marathon
curves + drills Race Day 25 Feb 2018
Start Training
4 Oct 2017
KEY
EASY Keep the pace conversational. HILLS with 3km. TRACK 400s and 1600s Warm up with 3km Buffalo Marathon
+ STRIDES Log the distance on a hilly course, or do of jogging to a track, followed by dynamic stretches and Race Day 27 Feb 2018
repeats – maintaining a comfortable effort – between 2km a few strides. Run the 400s at approximately 5-K pace and Start Training
of warm-up and cool-down. Finish with six approximately recover with 200 metres of jogging. Run the 1600m repeats 4 Oct 2017
100-metre pick-ups (strides), gradually accelerating to at approximately 10-K pace with a 400-metre jog between.
about 5-K effort, holding it for five to 10 seconds, and Cool down with 3km (400s) / 1 600m (1600s). UP-TEMPO Wally Hayward
gradually decelerating. Recover fully (walking) between each. Warm up with 2km. Then run each 2km a bit faster, working Marathon
XT Easy-effort, low-impact cardio workouts like swimming, your way up to between marathon and half-marathon pace Race Day 1 May 2018
cycling, or pool running – just enough to get blood circulating for the final 2km to 3km. YASSO 800s Warm up with 2km Start Training
(30 to 60 minutes). Totally optional. LONG Maintain a of jogging to a track, followed by dynamic stretches and a few 6 Jan 2018
conversational pace. STRAIGHTS/CURVES + DRILLS strides. Run each rep in your goal marathon time (eg, for a
Warm up with 3km of jogging to a track, followed by dynamic 4:00.00 marathon, run each rep in 4.00; for 4:30.00, hit 4.30), Weskus Marathon
stretches: leg swings (side to side and front to back), walking and recover with 400 metres of jogging. Cool down with 2km. Race Day 6 May 2018
lunges, high knees, and butt-kicks – 10 reps of each on each HALF MARATHON Warm up with 5km of easy jogging. Start Training
side. Then do four laps, surging on the straights (between Spend the first 5km of the race easing into goal marathon 11 Jan 2018
5-K and 2-K pace) and recovering on the curves. Cool down pace, then maintain it for the final 15km.

FIND MORE TRAINING PLANS AT


66 RUNNERSWORLD.CO.ZA/TRAINING.
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things that make a real difference. Meet RIAAN MANSER – Explorer,
Global Adventurer and World Record Holder.

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105
RUNNING

A cornucopia of simple tips, tricks and tweaks to improve


and upgrade every aspect of your running life.
68 RUNNER’S WORLD SEPTEMBER 2017
1 2 PUMP UP YOUR
ENDURANCE
It sounds counterintuitive,
but performing heavy leg-resistance
work before you run could improve
your speed and stamina, according
to a Brazilian study published in the
Journal of Strength and Conditioning
Research. This ‘post-activation
potentiation’ effect delivered a six per

Feel
cent performance boost for cyclists
in a post-weights 20km time trial.

the 3 WORTH THE WEIGHT


Still not hot to squat? Here’s

burn
a health bonus… weight
training promotes uniformly sized
red blood cells, an indicator of low
heart disease risk, according to
recent research at the University of
Can’t make the mountain-
Mississippi, US.
training camp this weekend?

4
Training in hot conditions
delivers similar fitness gains to
training at altitude, according
NUT JOB
Give your heart a helping
to research from the University
handful. A study reported
of Coventry, UK, so grab some
in the American Journal of Clinical
extra layers and run in your own
Nutrition found eating a 30g serving
mobile heat chamber.
of nuts five or more times a week
significantly lowered several
inflammatory biomarkers linked
to cardiovascular disease.

5 GET IT ‘OM’
Time for flexible thinking:
a 10-week programme of
twice-weekly yoga sessions delivered
significant gains in flexibility and
balance in a study reported in the
International Journal of Yoga.

6
NO.5
GO GREEN
Eating a single Kiwi fruit
every week raises ‘good’
HDL cholesterol, reducing your risk
of heart attack-inducing blood clots,
found research in Nutrition Journal.

7 SPRING FORWARD
As the days get longer again,
set your alarm slightly earlier
each morning, says Robert Oexman,
director of the Sleep to Live Institute
in North Carolina, US. Over time,
you trick your internal clock into
accepting the new schedule.

SEPTEMBER 2017 RUNNER’S WORLD 69


8 TRYP YOUR
PROTEIN SWITCH
Tryptophan primes your small
intestine to absorb more muscle-
NO.15 17 SEE A 3D MOVIE
An in-store treadmill trot under
the gaze of lightly amused
shop staff is one thing; a full biomechanical
building/-repairing amino acids from your analysis is quite another, and it’s something
food, according to researchers behind that can reveal the kind of information that
a study published in Amino Acids. Nuts, could help you minimise injuries and become
seeds, cheese, lamb and pork are good a more efficient runner. Running clinics like
sources of tryptophan. the High Performance Centre in Pretoria are
you spend on the oval. The study of 5-K open to the public, and offer a complete gait

9
runners found doing more than 25 per analysis. Should your results warrant more
-13 GREEN ENERGY cent of training on a tartan track surface specialist intervention, there’s also a
Another reason to eat your was associated with plantar heel pain. biokineticist, physiotherapist and sports

16
greens: they’re a great source of physician at the facility. At the Sports Science
lutein, which triggers the release of Institute of South Africa (SSISA) in Cape
AMPK, dubbed the ‘marathon enzyme’ PYRAMID SCHEME Town, podiatrist Chris Delpierre offers an

WORDS: JOE MACKIE. PHOTOGRAPHS: JOBE L AWRENSON, FERDINAND VAN HUIZEN (PRE VIOUS SPREAD); PEE TER CROW THER, GE T T Y IMAGES/GALLO IMAGES ( TRACK); REDBULL .CO.ZA (RED BULL)
because it switches your mitochondria Want a session that’ll initial assessment and gait analysis.
– the powerhouses in your muscle cells – deliver maximum gains

18
into fat-burning mode. A study in PLoS in minimum time? Ian Burrell, who finished
One confirmed this enhances stamina 25th in the 2015 World Marathon Champs - 19 STRETCH
during endurance exercise. Top lutein in Beijing despite working full time as a YOUR ENDURANCE
sources are: kale, spinach, broccoli, lawyer, recommends this key workout: The key to your next great race
cress and Swiss chard. WHAT A fartlek ‘pyramid’, with 1-minute or PB may be in your warm-up. A study in the
jogs between fast segments. Journal of Strength and Conditioning

14
WHY “It adds a nice mix of speed and Research found well-trained distance runners
CHEW THE FAT strength together to goose up the legs – ran significantly further before reaching
The research also found it’s gruelling,” says Burrell. exhaustion following a dynamic stretching
that consuming fats at WHEN Twice during a 12- to 16-week session than they did after no stretching.
the same time can triple your body’s marathon training cycle, in week 6 or 7 Make time for static stretching in your
absorption of lutein, so think oily fish, and once more in week 9 or 10. life, too. It may not lower your injury risk,
avocado or peanut butter. HOW Starting at marathon pace, run but according to recent Japanese
segments of 1, 2, 3, 4 and 5 minutes, then research, static stretching can lower

15
4, 3, 2 and 1. Do the second 3-minute arterial stiffness, and thus heart-attack risk.
KEEP TRACK effort at half-marathon pace and the

20
The track is a great place second 2 and 1-minutes at 10-K pace.
for nailing speedwork Then repeat the entire pyramid. PULL THE
sessions, but research in the Journal UDDER ONE
of Sports Medicine and Physical Your perfect post-run
Fitness cautions that you may rehydration option may already be chilling
need to pay attention to not just nicely in your fridge. Unfortunately it’s
your split times, but the total time not the Sauvignon Blanc… a study in the
British Journal of Nutrition found milk
was more effective at hydrating the body
after exercise than either water or a
carbohydrate-electrolyte solution.

9
21 USE THE ULTRA-FIT
FORMULA
In modern-day running maths,
42.2 is no longer enough for many runners
– but can you really train adequately for an
ultra while holding down a full-time job and
spending time with your family? Yes you can,
especially if you target a ‘short’ ultra, says
14-time Western States 100-mile champion
and coach Ann Trason (trasonrunning.com).
“For a 50-K race, apply the 10/10/10 rule from
a marathon plan,” says Trason. “Lengthen
your long runs by 10 per cent, slow long-run
pace by 10 per cent and recover with 10 per
cent more rest or cross-training days. For a
50-miler (80km), the formula is 20/20/20.”

70 RUNNER’S WORLD SEPTEMBER 2017


29 SMART MOVE
Forget those
admonishments from
exasperated parents and teachers –
fidgeting, it turns out, can be a very good
thing, at least as far as your health is
concerned. Those constant small
movements keep your kilojoule-burn ticking
over during otherwise sedentary periods,
and can combat obesity and heart disease,
according to a Mayo Clinic Proceedings
review. They’re still annoying, though…

30 GIVE YOURSELF
SOME WINGS
Sceptical as we are of
slogans, it seems you might be able to take
NO.30 this one as read, rather than think it’s a load
of bull. In a study published in the Journal of
Strength and Conditioning Research, runners
who drank two cans (500ml) of Red Bull
energy drink one hour before a 5-K time trial
improved their performance by an average
of 30 seconds compared with a placebo-
imbibing group. There were no differences
in rate of perceived exertion or heart rate.
And no, there was no vodka in there…

Shear fat 31 JOIN THE RESISTANCE

22
Some carbs can actually help
you peel off the kilograms,
which is music to our ears. Resistant starch is
More shut-eye doesn’t just mean better an undigestible fibre found in grains, beans
recovery and improved breakfast chit-chat; and potatoes (especially cooked and cooled);
research published in the Journal of Andrology it promotes weight loss by filling you up,
Research found it can raise testosterone levels, shutting down hunger hormones and foiling
which in turn boosts your ability to burn fat. your body’s attempts to turn it into sugar.
So: you snooze, you lose. In a good way. Unlike other carbs, which get turned into
body fat when we eat them in excess,
resistant starch passes on through. What’s

23-28
more, it may also reduce cancer risk and
DREAM TICKET boost your immune system, says Dr Christine
Becoming a better runner is as much about Gerbstadt, a nutritionist and spokeswoman
getting enough rest as it is about mileage. for the American Dietetic Association.

6PM: RUN 7PM: DISCONNECT 8PM: TURN OFF 9PM: SUPP UP 11PM: PUT A SOCK ON IT 11.05PM: ROLL OVER
Early-evening exercisers Skip the Facebook binge. THE WIFI Topping up your levels of A study published in US doctors at
slept the best, found a University of Pittsburgh Electromagnetic the sleep hormone Nature found warm feet Philadelphia Graduate
study by Appalachian research found that over frequencies in your melatonin will help you mean enlarged blood Hospital found sleeping
State University, US. two hours a day on social bedroom were shown to drop off faster, found US vessels, and this lowers on your left side means
Exercise aids rest by media makes you more adversely affect sleep, research from the your core temperature less chance of acid
raising body temperature likely to struggle sleeping in research published in University of Maryland. and turns on your sleep reflux. Lean to the right?
(like a warm bath), than those logging less the Saudi Medical mechanism. Result: you Try sleeping wth a pillow
researchers said. than 30 mins. Journal. doze off. at your back.

SEPTEMBER 2017 RUNNER’S WORLD 71


32-37 38 - 40 RAISE-THE-
BAR SNACKS
Struggling to get
enough protein to fuel your recovery?
Try these protein-packed snacks:

Licence to grill
Slice wholewheat toast + coating
of cottage cheese + drizzle of honey
= 11G PROTEIN
Hard-boiled egg, halved + dollop
Greek yoghurt + sprinkle of paprika
= 7G PROTEIN
Power up with these CHICKEN FIG Handful of biltong + big dollop
grilled cheese sarmie Roasted chicken is guacamole + squeeze of lime juice
upgrades from high in protein, and = 7G PROTEIN
nutritionist Matthew figs give you bone-

41
Kadey. For each recipe, building calcium.
grill the sandwich until SPREAD fig preserve - 46 CRANK YOUR
both sides are crispy on 1 slice whole-grain METABOLISM
and the cheese has bread and top with Research on mice
softened. chopped rosemary, published in the FASEB Journal found
sliced roast chicken, adding rutin to the rodents’ diets
SMOKY BLACK BEAN baby spinach, gouda mimicked the effects of cold on brown
Stay fuller for longer cheese and a second fat and boosted metabolism. You can
with the fibre and plant bread slice. get rutin from mulberries, (unpeeled)
protein from black apples, buckwheat, elderflower tea,
beans. CAPRESE figs or a supplement.
TOP 1 slice whole- The vitamin C in

47
grain bread with mashed tomatoes helps protect
black beans, sliced runners from colds. BREATHE EASY
roasted red pepper, SPREAD basil pesto Asthma sufferers
grated smoked cheddar on 1 slice sourdough have another reason
cheese, thinly sliced bread and top with to soak up some extra sunshine
avocado and a second thinly sliced prosciutto vitamin. A Cochrane Review of seven
bread slice. ham, grated mozzarella international studies showed that a
cheese, sliced tomato, vitamin D supplement reduced the
APPLE CHEDDAR rocket and a second incidence of severe attacks in subjects
Antioxidant-rich apples bread slice. with mild to moderate asthma.
and omega 3-packed

48
walnuts add crunch. STEAK KIMCHEEZE
TOP 1 slice Energise your runs with HINGE

PHOTOGRAPHS BY GE T T Y IMAGES/GALLO IMAGES (STAIRS, VO2); MITCH MANDEL (SANDWICHES)


wholegrain bread with the iron in steak, and BENEFITS
thinly sliced apple, keep your gut healthy Turn up the heat on
grated cheddar with the probiotics in knee pain. In a study in the Journal of
cheese, chopped sage, kimchi. Strength and Conditioning Research,
chopped walnuts and TOP 1 slice whole- patients with chronic knee pain who
a second bread slice. grain bread with grated applied low-level continuous heat
havarti or mild cheddar packs to sore knees six hours before
BEETROOT SALMON cheese, thinly sliced exercise enjoyed reduced knee pain
Nitrates from cooked sirloin steak, and increased knee strength.
beetroot and omega chopped kimchi and a

49
fats in salmon may second bread slice.
improve your muscle SOCIAL
endurance. CLIMBING
TOP 1 slice rye bread Social media can
with smoked salmon, help your running, but only if you
lemon juice, a smear of avoid comparing yourself to others,
cream cheese, sliced says coach Lora Johnson
roasted beetroot, dill (crazyrunninggirl.com), who instead
and a second bread slice recommends analysing what friends
coated with cream post. “If someone shares a favourite
cheese. interval routine, consider how it might
boost your fitness,” says Johnson.

72 RUNNER’S WORLD SEPTEMBER 2017 PHOTOGRAPH BY ???


50 REFINE
DINING
Supersizing your lunch 53 LOVE THE JOURNEY
To boost long-term
motivation and gain
sharp speedwork at least, then, it seems
total rest is best.

64
could downsize your belly. In a study maximum enjoyment in your running life,
reported in the American Journal of remember that running is about more THE IMMORTALITY
Clinical Nutrition, subjects who ate their than just results, says Clint Wells, the WORKOUT
main meal at lunchtime experienced top masters finisher at last April’s Boston New research suggests it
higher average weight loss, greater Marathon (he clocked 2:24.55). “Enjoy the may be possible stop the clock on
reduction in BMI and improved insulin build-up to a marathon. Join a group, and age-related muscle decline. The study, in
resistance compared with those getting make it social,” says Wells. Medicine & Science In Sports & Exercise,
the majority of their kilojoules at dinner, put older men (aged 65-83) through a

54
despite both groups eating the same total 12-week weight-training programme of leg
number of daily kilojoules. PASSIVE GAINS presses and leg extensions; it found this
Some news on the debate increased their muscle fibre size and

51
over passive vs active rest capillary networks to a level matching that
TRAIN TO THE MAX in interval sessions: a study in the Journal of younger men.
How much oxygen your of Strength and Conditioning Research

65
body can take in and use found that in a session consisting of 10 sets
per minute, per kg of your body weight – of 20m sprints, passive recovery (walking FOR YOUR SHINS
aka your VO2 max – is a key measure of back to the start position and standing Take these steps from
aerobic fitness; it’s routinely monitored still until the next sprint) between efforts podiatrist Dr Stephen
in elite athletes. But you don’t led to significantly faster splits, lower Pribut to keep shin splints at bay:
have to be an elite to get perceived exertion, less blood- Limit running on concrete
yours measured in the lactate accumulation and lower Don’t overstride (aim for 160-190 steps
lab and benefit from post-workout heart rate than per minute)
precision training active recovery (jogging Stretch your calves and your
based on your results. between sprints). For short, hamstrings post-run
“It doesn’t matter
what level you are, the

66
test is tailored to you
as an individual,” says
Vincent Christan, head
physiologist at the Nuffield NO.51 Running up stairs is a great way to build strength
Health Sports Performance Lab and endurance. The plyometric motion works the
in London (nuffieldhealth.com). “Your same muscles as lunges and squats, and targets
results help to identify your strengths the gluteus medius. A study in the British Journal
and weaknesses, from which an effective of Sports Medicine found that short bouts of stair
training programme can be created.” climbing five days a week for eight weeks

Climb it,
A VO2-max test demands your all – improved VO2 max by 17 per cent.
sport science labs traditionally placed

change
mattresses against the wall behind TRY THIS stair-running session from Paul Romeo,
treadmills to cushion the blow for those who oversees stadium-step workouts as a coach for
flying off the back. At Nuffield, a harness Koko FitClub (kokofitclub.com). After a warm-up,
suspended from the ceiling sweeps you off run up a set of stairs five to 10 times at 80 per cent
your feet if you lose control. Your dignity effort. Walk down between reps, and rest at the
may suffer a little. bottom if you’re still out of breath.

52 SWEAT, THE
DETAILS
If your post-run aroma is
a source of concern, clean up your diet. In
STEP UP
a study published in Evolution and Human
When climbing,
Behaviour, women judged clean-eating
run tall, step
men (lots of fruit and veg) to have the most
lightly and swing
aromatic sweat, using adjectives such
your arms to drive
as ‘floral’, ‘fruity’ and ‘sweet’ to describe
yourself up.
the scent. Oddly, eating fat, meat, eggs
and tofu also produced pleasant-smelling
perspiration. The bad news? Stinky sweat NO.66
came from consuming carbs.

SEPTEMBER 2017 RUNNER’S WORLD 73


68 HEALTHY START
We’re often told that
breakfast is good for our
waistlines, but a recent study published in
76 DRINK TO
YOUR HEALTH
We know it’s good for
hearts and soles, but new research from
the Journal of the Academy of Nutrition Georgia State University, US, has found
and Dietetics found overall daily kilojoule red wine can also help your body fight
intake was very similar for consistent upper respiratory tract infections,
breakfast eaters and consistent skippers. thanks again to that magic
However, the breakfasters had higher ingredient, resveratrol.
overall diet quality and greater intake of

77
whole grains, fruit, fibre, calcium,
potassium and folate. …BUT JUST
THE ONE

69
More than two
TRAIN NINE units compromises your

71
DAYS A WEEK recovery, according to a
US elite Meb Keflezighi study by heart rate-
ran in his fourth Olympics last year, aged 41, variability experts
and his longevity is no fluke. He has made Firstbeat (firstbeat.com).
adjustments to his training over the years.

78
Before his 2014 Boston Marathon win, for
example, he switched from a seven-day

Beat the
training cycle to a nine-day schedule to
ensure recovery between hard workouts.
The cycle involves three target sessions HILLS WITHOUT
SPILLS

clock
– an interval workout, tempo run, and long
run – each followed by two days of If you can’t face a hill
recovery, says Scott Douglas, co-author session, get on your bike
(with Keflezighi) of Meb for Mortals (R319, instead. “Pedalling against high
exclusivebooks.co.za). And if Meb doesn’t resistance will help you power up
feel good after two easy days, he’ll take Don’t panic when you can’t fit a long run into hills when you run, and the faster
another. “The point isn’t that nine is better your schedule – scientists at McMaster cadence of cycling will improve
than seven,” says Douglas. “It’s that you University, Canada, found three 20-sec all-out your turnover,” says running
should be flexible.” sprints led to the same cardiorespiratory coach and spinning instructor
This approach isn’t exclusively for older benefits as 50 mins of low-intensity exercise. Kourtney Thomas. “Substitute
runners: Keflezighi got the idea from Paula With just three sessions a week, subjects a spinning class for a weekly
Radcliffe, who used an eight-day ‘week’ in improved oxygen uptake, despite only run, but go easy on
her heyday. exercising for one fifth of the time. tired legs the next day.”
Of course, seven-day cycles suit

72-75
non-professionals, so you could try thinking
in two-week cycles instead, aiming for five
hard days in every 14. To move from road running to a trail

70
race, trail-running coach Ellen Miller
recommends training off-road at least
SIDE ON twice a week to help your body adapt
Looking to shed to the uneven surfaces. Miller also

Tame
kilograms? Order the offers these pointers on adapting your
chips. In a study reported in the Journal of technique:
the American College of Nutrition, subjects Shorten your stride

the trail
rated a meal eaten with chips Lift your feet higher
as more satisfying and filling Pay attention to the ground ahead
than one eaten with a side Expect to run slower than you
dish of either baked potato, do on the roads
mashed potatoes, potato
wedges or pasta – despite
the overall kilojoule
content of the meals
being identical.
P H OTO G R A P H B Y ?? ?

Which means
NO.70
adding chips
may subtract
kilojoules later in
the day.

74 RUNNER’S WORLD SEPTEMBER 2017 PHOTOGRAPH BY ???


79 - 81 FEAT IN based on estimated finish time,

PHOTOGRAPHS: CASE Y CRAFFORD ( TRAIL); GE T T Y IMAGES/GALLO IMAGES (CHIP, WINE GL ASS)


THE so line up near the front of
CROWDS yours and towards the centre
Coach Jenny Hadfield of the road to give yourself
(jennyhadfield.com) advises on room to navigate in either
how best to navigate a crowded direction. Mass starts are
race and ensure a fast, strong trickier, as it’s hard to know
finish that leaves you with a how close to the front you
smile on your face (or at least, should be – but again, avoid
the absence of a grimace): the sides, where you might get
boxed in.”
GO WITH THE FLOW “Trying
to get ahead early by surging MIND THE GAP “If you find
and weaving around runners is yourself stuck behind runners
a big – and common – mistake. going more slowly than you’d
It uses up tons of energy, like, exercise patience; and if
causes physical and mental possible, wait for a natural
stress, and drives up your heart opening. If one doesn’t appear,
rate. The more energy you burn tap one of the runners on the
early, the worse you’ll fare in shoulder and let him/her know
the final kilometres.” you’ll be passing. This
minimises energy-sapping
THINK INSIDE THE BOX “Most weaving, and the risk that
large races have start pens you’ll get tripped and fall.”

82-84
Try a
steak
out!
Good news for those
who like a rare (or
medium) treat: the
conjugated linoleic
acid (CLA) in red meat
helps you strip fat
while also maintaining
muscle mass,
according to research
from the University of
Wisconsin, US.

Add garlic and


onions: they boost
your absorption of the
minerals in red meat,
such as iron and zinc.
85
VITAMIN BEE
87 - 90
PRO
ACTIVE
If you’re looking for the
93 - 95 GO NUTS
FOR A SIMPLE
SNACK UPGRADE
If you find that you’re peckish between
Most honey has mild health boost of your (invariably healthy) main meals,
antibiotic qualities, probiotics, skip the grab a handful of almonds, as research
but research shows supps. University of suggests the fibre in their skins may act as
this can be compromised NO.85 Copenhagen research found a prebiotic, which will enhance the effect
by contact with saliva or probiotic supplements had no of probiotics (see 87-90, left).
blood. Manuka honey derives its effect on gut bacteria. Naturally And that’s not the only reason to choose
antibacterial activity from a substance called fermented foods have been shown to this particular type of nut: in a study
Methylglyoxal (MGO), which retains its deliver a probiotic punch that can published in the Journal of Nutrition,
qualities in the body. Research at the improve your immune response, subjects who ate 35g of almonds per day
University of Waikato, New Zealand, found hormone regulation and protein over 12 weeks lost more total fat and more
an MGO level of 300mg/kg is key for absorption. visceral adipose tissue (belly fat) than those
unlocking the health benefits from Manuka. If Kefir packs triple the beneficial on a diet with the same kilojoules but no
you think it’s worth a look, try Tahi Manuka probiotic hit of standard yoghurt. almonds. The almond eaters also displayed
Honey UMF 10+, R750 for 400g, takealot.com Greek yoghurt contains bacteria a significant decrease in diastolic blood

86
that could cut your risk of colon pressure.
...AND RELAX cancer, reported a study in the

96
“Running with tense American Journal of Clinical Nutrition.
muscles limits your range Kimchi 100g daily boosts immune COACH CLASS
of motion and brings on fatigue sooner,” system activity by 75 per cent, found You might think that
says running coach Victoria Fiddick. “To research at Pusan National University, running coaches are just
‘run relaxed’, stay mindful of moving fluidly. South Korea. for elite athletes. “Not so,” says coach Jason
Focus on running with a ‘tall’ posture, a slight Sauerkraut helps you absorb Fitzgerald (strengthrunning.com). “A coach,
forward lean from your ankles, and a relaxed muscle-repairing nutrients, reports whether in person or online, can help you

91-92
arm swing from low and loose shoulders.” research in the Journal of Science. reach goals faster and safer than using a
stock plan or winging it by yourself.”
Commonwealth Games marathon bronze
medallist and two-time Olympian Liz Yelling
(yellingperformance.com) agrees. “A coach
not only provides structure, but can tailor the
plan towards your goals, maximising training
priorities within your lifestyle and helping you
better understand your personal responses
to training,” she says. The best coaching

Fuel like a legend


relationships are two-way: you have
someone to listen to you, and get feedback
from – something you won’t get from a
training journal. You’ll also have someone
else to blame when you find yourself wasted
after a particularly brutal training session.

97 - 98 SPEED
DATING
A date with a running buddy
is good news for your training and
OLD SCHOOL FUEL NEW SCHOOL FUEL motivation, but what will help you more
GRETE WAITZ’S PB-RACE STEAK ELIUD KIPCHOGE’S PRE-RACE UGALI – running with someone you have to work
On the eve of her first marathon, in 1978, Many of today’s top Kenyan athletes, such hard to keep up with, or someone who
Grete dined on steak, red wine and ice cream, as Olympic Marathon champion Eliud can’t match your pace? It all depends, says
according to her husband, Jack. The next Kipchoge, fuel themselves with a traditional coach Jamie Adcock. “On easy or
day she won her first of nine New York City meal of ugali (a cornmeal-based porridge) recovery days, it’s best to run with
marathons; a year later she became the first paired with eggs or meat, and greens. someone whose company you enjoy, who
woman to run the marathon in under 2:30. Add 150g finely ground cornmeal to 350ml runs at your comfortable pace or a bit
Season a fillet steak with salt and pepper boiling water. Stir until thick, so porridge slower,” says Adcock. “Trying to keep up
and cook over medium-high heat for 4 minutes holds its shape, adding up to 120ml more with a faster runner during these runs
on each side. Plate up, and cover loosely with water, as needed, to moisten the cornmeal would defeat their purpose and leave you
foil for 5 minutes. Serve with potatoes or rice, without making it soupy. To replicate a full fatigued, and possibly injured. However,
and antioxidant-rich red wine. Kenyan meal, serve hot with sautéed kale when you’re doing speed workouts or
and stewed mung beans. other hard sessions, your faster pal will
keep you on pace to hit your targets.”

76 RUNNER’S WORLD SEPTEMBER 2017


99
Jog your memory 100 GO SUB-30
A foolproof plan to
get your parkrun/5-K
time under the half-hour mark: “If you’re not
running 6km to 8km three to four times a
week, build up to that base,” says exercise
physiologist and running coach Holly Jamison.
“Then add weekly 400m repeats, with a
10-minute jogging warm-up and cooldown,
and two minutes of rest between each rep.
Aim for 2.14 for 400m, 5.35 min/km pace) to
build the speed you’ll need to average 6 min/
km for a sub-30. Start with four reps, and
add one or two each week to hit eight by the
Train your brain to lock in information with a judiciously timed post-work
second-to-last week before the 5-K.”
workout. Research published in the journal Current Biology found that

101
heading out for a run four hours after a learning task increases activity in
the hippocampus – not a higher education facility for African wildlife, but
- 103
a key area of the brain involved in memory.
DITCH THE STITCH
Three ways to beat one
of the banes of our running lives, courtesy
of exercise physiologist and running coach
Angela Bekkala:
“Slow down or stop, and breathe slowly and
deeply. Press the stitch and/or stretch your
arms overhead.”
“Extend the arm on the same side as your
stitch and bend to the opposite side.”
“Run tall – slumping restricts the
diaphragm, the muscle beneath your lungs
that helps you breathe.”

104 THE LONG


PHOTOGRAPHS: MITCH MANDEL , GE T T Y IMAGES/GALLO IMAGES (GRE TE, ELIUD, BEE; CASE Y CRAFFORD (RUNNING MAN)

AND SHORT
Got a marathon and a
5-K in the diary? Weekly anaerobic threshold
NO.104 (AT) runs will prep you for both, says Rebekah
Mayer, national run training manager for
Lifetime Run in the US. “These workouts train
your body to sustain a hard pace as your
muscles learn to quickly metabolise lactic acid
– and your mind learns to manage fatigue,”
says Mayer. “The pace needs to be hard
enough for conversation [more than a few
words at a time] to be difficult. A 20-minute
run at AT pace, with a five-minute jog before
and after, is a solid 5-K or marathon workout.”

105 CELEBRATE
RUN-WITHOUT-
TELLING-
ANYONE-ABOUT-IT DAY
Give all your non-runner friends a break from
the tyranny of sharing (be that face-to-face
or on social media) on this holiday for runners
that, yes, we’ve just invented. Leave your
smartphone at home and just run – no selfies,
no hashtags, no tweets. Ponder life’s deep
questions, such as: if a runner goes for a run,
and no-one sees the data, did it still happen?
The answer is ‘yes’. You’ll know.

SEPTEMBER 2017 RUNNER’S WORLD 77


78 RUNNER’S WORLD SEPTEMBER 2017
Where ordinary mortals see only extreme
discomfort, people who participate in
extreme ultra-distance races find pleasure.
Who are these people? And what inspires
them to take on some of the world’s
toughest endurance events?
By Lisa Abdellah

SEPTEMBER 2017 RUNNER’S WORLD 79


At 3am on Saturday, 30 August 2015, most of
us were wrapped up in our warm, cosy duvets
– but Alana Munnik was running on top of
the Col de la Seigne, a mountain on the steep
southern side of the Mont Blanc massif.
Munnik, 31, had already covered 65km of
the Ultra-Trail du Mont-Blanc (UTMB), but
was less than halfway along the 170km route
that makes this famous race one of the two
toughest single-day trail races in the world,
along with the Western States 100-miler.
Munnik was heading into conditions typical
of this remote region: hostile terrain, extreme
weather. At various points during her race,
she would experience bad digestion, sleep
deprivation, intense fatigue, hallucinations and
negative emotions – sometimes several of those
combined. There was a genuine possibility that
despite years of training, she might not finish.
This is her idea of fun.
Extreme ultra-distance races were once a
fringe pursuit for the elite few, but in recent
years, their popularity among mainstream
athletes like Munnik has rocketed. Inspired
by the biographies of such elite trail runners
as Dean Karnazes and our very own Ryan
Sandes, they compete in local races like the
Cederberg Traverse, the Skyrun and the
Ultra-Trail Cape Town, and even travel to
destination races abroad.
Not only do non-elites dedicate many hours
of their lives to preparing for these extreme
events; they are neither sponsored nor likely
to win anything, and pay for the privilege of a
painful experience out of their own pockets.

Who are they?


Do endurance athletes have specific
personality traits that predispose them to
participation in ultra marathons?
“In the past, there was lots of anecdotal
evidence that endurance events were more

80 RUNNER’S WORLD SEPTEMBER 2017


suited to introverts; but some of the later inaugural Munga Trail, a five-day/400km According to Gähwiler, another
research findings contradict this,” says Clinton Mpumalanga race from Belfast to the rim of the characteristic of successful endurance athletes
Gähwiler, a psychologist at the Sports Science Blyde River Canyon. is that they are as non-judgemental as possible
Institute of South Africa (SSISA). Given the personality type ascribed to during an event – doing their best with things
Researchers at the Johannes Gutenberg- endurance athletes, perhaps that’s why they as they are, as opposed to judging them for
Universität Mainz, in Germany, found that perpetually push their physical and mental how they should be.
endurance athletes are in fact extroverts, boundaries – the idea of finding out how much “When a part of me feels so sore that it’s all
who are less likely to experience increases in they can take excites them. I can think about, I look at the beauty of where
wakefulness, vigilance, muscle tone and heart In order to go that little bit further than I am, and draw energy from it,” says Prins. “I
rate than introverts. So they look for stimulation everyone else, experienced endurance athletes know it sounds airy fairy, but it helps me.”

Are they all the same?

“They seek adventure and


“There are so many people involved in
endurance events now, for all sorts of reasons,

competition, and are willing


that inevitably you start to find all sorts
of people involved,” Gähwiler points out.

to take more risks.”


While endurance athletes certainly have lots
in common, in other ways they can be very
different from each other.
The way a person approaches running can
elsewhere – through more extreme bodily develop ways of coping with discomfort. In sometimes be influenced by past experiences.
activity. They seek adventure and competition, 2012, researchers at the University of Alberta, An example: Jock Green is a former pro cyclist
and are willing to take more risks. Canada, studied six entrants at the Canadian turned runner who represented South Africa
The study also found that endurance Death Race, a 125km course in the Canadian at the Trail Running World Championships.
athletes are low on neuroticism, meaning they Rocky Mountains. All the athletes set small He admits he had a difficult childhood.
are less likely to be moody, or to experience goals, and monitored pace, nutrition and “My father left when I was two, my
such feelings as anxiety, worry, fear, anger hydration; and some had social support. grandparents were alcoholics, and my brother
and loneliness. In other words, they’re better “It’s about managing yourself, from start was a drug addict. As a single parent who
equipped to cope with the extreme situations to finish,” says Prins. “If you blow when you worked hard to put food on the table, my mom
they will face during an ultra-distance race. don’t eat every hour, then make sure you eat was never around to come and watch me at
“Endurance athletes are also willing to every hour. If you need two hours’ sleep every sporting events.
commit to a specific training plan that requires 24 hours, then get your head down. Eat before “Nobody inspired me; nobody told me
a certain level of sacrifice, as well as the ability you feel hungry, sleep before you feel tired, to study, or even to get up in the morning.
to delay immediate gratification for the sake and fix a hotspot before it becomes a blister.” Because there was nobody there.”
of achieving a long-term goal,” adds Gähwiler.
In another study, European researchers
measured pain tolerance with a cold pressor
test, in which the subject sticks a hand in
P H OTO G R A P H S B Y S V E N M U S I CA ( P R E V I O U S PAG E ) ; O L I V E R M U N N I K ( A L A N A ); C R A I G KO L E S K Y ( S K Y R U N )

ice water for as long as possible. He or she


must first let the researchers know when it
becomes painful, and then indicate when the
pain is unbearable. In this test, active ultra
marathoners tolerated significantly more
pain than similar subjects with no marathon
experience in the last five years.

What gets them through?


So endurance athletes’ ability to tolerate pain
could just be down to a matter of experience.
The more they compete in ultra-distance events,
the more they are exposed to discomfort.
“You become more in tune with – and more
confident about – the level of discomfort your
body and mind can handle,” says Tatum Prins,
who came second in the women’s race at the

LEFT: The face of determination – Alana


Munnik, giving it her all at UTMB. Extroverts
focus outwards, on the next aid station.
RIGHT: Jock Green powers up another kloof
at the Skyrun. Introverts focus inwards, on
how their bodies are coping.

SEPTEMBER 2017 RUNNER’S WORLD 81


5 WINNING
MENTAL
STRATEGIES

1. Experience is
everything.
The more you experience
ultra events, the more
confident you’ll feel about
what your body can handle,
and the more in tune you’ll
become with what works
for you in terms of nutrition,
pacing and gear. Practise in
training.

In the absence of the support others take for aid station to aid station,” she says. “I never 2. Manage yourself.
granted, Green developed self-belief; and a think of the end at the beginning, because Understand what works for
constant need to prove himself. He needed that would freak me out – I’d be looking at my you, but be flexible – have
both to become head boy at the private school watch, thinking I’ve only done 15 kays, and I a plan A, B and C, in case
he attended, and later, a pro cyclist in Europe. still have another 140 to run! circumstances change.
Green is open about his high levels of drive “I focus on being in the moment; it’s
and competition; he fights to beat his own like meditation. I think of the most random 3. Set small goals.
times. And he focuses inwards, on what’s things during a race: sometimes I think Break your race down
happening in his own body: his breathing, about the past, and other times I take in my into manageable sections,
heart rate, energy intake, and how his muscles surroundings.” and focus on being in the
are feeling. Unlike Green, Munnik welcomes the moment.
“Sometimes I run from pain, and sometimes distraction of a friendly face when she reaches
I run to feel pain,” he says. “When I’m not an aid station. Husband and loyal supporter 4. Monitor your pace.
feeling happy, I tend to run better.” Oli performs that task, taking care of her – The key with any ultra
He sees each aid station as more of a especially late in a race, when often she almost distance is not to go out too
hindrance to his performance than a help. can’t take care of herself. He helps her to figure hard, or you’ll blow halfway
“Having a supporter there would distract me out what she needs at the time – nutrition, through the race. Munnik’s
from concentrating on either extending my new gear, a pep talk – and to transition her top tip: run 20-25% slower
lead, or hunting down the runner ahead of me.” out of the aid station quickly, before she starts in the first third of your
On the other side of the divide, there’s feeling too comfortable. race.
Munnik. She grew up with high levels of This means Oli also has to think about
support; on weekends, her parents would how his behaviour affects his wife, which
5. Don’t throw your
always watch her hockey and water polo
supporters in at the
matches – particularly her father, who himself
deep end.
They’ll provide better
ran the 100m and 200m in high school.
logistical and emotional
Now, as an adult, Munnik relies on outside ABOVE: Unfinished business: Jock Green
returned to the Skryrun in 2014, finishing support at aid stations
stimulation; she attempts purposefully to
third. INSET: Alana Munnik and No. 1 if they understand what
distract herself from the discomfort. “I break supporter Oli. RIGHT: Alone in the middle of
you’re going through.
the race down into manageable sections, from nowhere – just how ‘ultra’ ultra runners like it.

82 RUNNER’S WORLD SEPTEMBER 2017


is why understanding what she’s actually
going through is crucial. Luckily he also has
extreme-event experience, as he competes
in endurance mountain-bike races. And he’d
supported Munnik at races before UTMB: had

“I never think of the end at


the beginning, because that
would freak me out...”
she thrown Oli in at the deep end on Mont-
Blanc, seeing her in that sleep-deprived and
fatigued state for the first time might have
freaked him out.
“If your supporter says something like, ‘you
don’t have to finish, if you don’t want to’,” says
Munnik, “that puts you in a negative headspace,
and decreases your motivation to finish.
“Before the race started, I remember
saying to Oli: ‘Whatever happens, don’t let
me stop.’ And he did push me through some
incredibly dark spaces; at times, I was literally
sleepwalking.”
For Munnik, having Oli at each aid station
isn’t always about actual physical or even
emotional support. Sometimes just the idea of
him being there – something she can rely on
outside of herself – is comfort enough.
“Oli has to put Alana’s needs before his
P H OTO G R A P H S B Y C R A I G KO L E S K Y ( S K Y R U N / U TC T ) ; P E T E R M U N N I K ( A L A N A A N D O L I ); B R U C E V I A E N E ( A B OV E M I D D L E )

own,” adds Gähwiler, “because in that


situation, she won’t always be in the mood for
social niceties – at times, she may come across
as unnecessarily grumpy.”

Why don’t they give up?


Because endurance races are long, there’s
certainly more chance of things going wrong;
but experienced participants understand that
duration also increases the likelihood of things
going right. Ultra runners often report coming
back from their setbacks, because they’ve had
time to fix the problems.
On the morning of the Lavaredo Ultra Trail,
a non-stop 120km race through the Dolomites
in Italy, Munnik had a bloated stomach, which
she put down to pre-race nerves. Despite
feeling unwell, she decided to start anyway.
The first 60km was such a struggle, she was
forced to walk for 10km.
“But somehow I managed to get my
stomach to settle, and then I was able to eat
some more,” she recalls. “Luckily the next
section was downhill, and I felt strong enough
to run it.” If she’d stopped when she first felt
bad – or in a shorter event – she would have
had to abandon the race.
When it comes to giving up, endurance
athletes say that it’s acceptable to be timed out

SEPTEMBER 2017 RUNNER’S WORLD 83


84 RUNNER’S WORLD SEPTEMBER 2017
THE ULTRA- athletes might have felt angry or dejected,
ULTRA both Green and Prins embraced their failure
RUNNER’S TOP – because they bowed out knowing they had
given it their all.
FIVE BUCKET- “Losing always just motivates me to train
LIST RACES harder for my next race,” says Green.

So, why do so many drop out?


Alana Munnik has already Researchers Dennis Bramble and Daniel
participated in the Ultra- Lieberman have argued that the human body
Trail du Mont-Blanc® (UTMB) is naturally adapted for long-distance running,
and the 100-K event at the because of our hunter-gatherer lifestyles
Cederberg Traverse, both in the past; and studies suggest that some
of which are two of her personalities are, too.
favourites – but she’s far from But given the high drop-out rate at UTMB
done. Here’s what’s next… – 40% of the field don’t make it, and a large
proportion of the rest of the field just scrapes
1. Hardrock 100 (160km), of a race (or to collapse), but simply opting out through in the final hours – how prepared are
Silverton, Colorado. because you’re ‘having a bad day’ is unacceptable. human beings for these events, really?
“Colorado is the number-one At the Munga, after months of training, Prins Having the right personality for
place I’d like to run in the US. looked forward to the achievement of a podium endurance running means nothing without
Climbing is my strong point, position – she wasn’t about to throw in the the experience to match. “Athletes are
and this race has 10 000m of towel for the sake of a few blisters on her feet, no unsuccessful because they’ve undertrained,
it. Traditionally, participants matter how painful they were. and underestimated the task at hand,” says
kiss a rock when they cross the For elites like Prins and Green, there’s also Munnik. “Or because they’ve overtrained –
finish line.” the added pressure of competitive success. and having already done too much, their body
Green wants to be on the podium – and he revolts as soon as they start.
2. UTMB (170km) (again), cares about what other people think of him. “The key with any ultra-distance race is not to
Chamonix, France. Sponsorship just adds to that pressure: he can’t go out too hard. You see it time and again: people
“It’s an iconic race, dubbed disappoint his sponsors without good reason. feel comfortable and think they’re okay, and
‘the holy grail of 100-milers’ by In his entire career, Green has dropped then all of a sudden they blow to pieces halfway
the international trail-running out of only two ultras. He ran 100km of the through the race. Your race really only starts in
community.” UTMB in 2016, vomiting up every morsel of the last 30% – if you’re still feeling strong at that

3. Cederberg Traverse
(100km), Cederberg. “Losing always just
motivates me to train harder
“It’s popular among local
endurance athletes, because

for my next race.”


the valleys and kloofs are so
remote that few have ever seen
them. With the right marketing
and logistics, I believe this event
could attract an international food he tried to eat along the way. The 2013 point, then you’ve had a good one.”
field in the future.” Skyrun was called off by race organisers In the event of an exception like Munnik’s
P H OTO G R A P H S B Y G OVA N BA S S O N (C E D E R B E R G T R AV E R S E , TAT U M P R I N S )

due to extreme weather conditions: 100km/ Lavaredo comeback, the ability to adapt pays
4. The Grand Raid de la hr wind, hail and sleet. At the time, Green dividends. “When athletes aren’t flexible
Réunion (162km), Réunion was 20km away from the finish line, on top enough, they seem to limit the patience and
Island. of a mountain. There was no other way to energy they have for coping with stressors,”
“A properly wild race. I like the get home than to make his way back down. Gähwiler explains. “Inevitably, then, a
idea of summiting 3 000m, He developed hypothermia, and though he succession of stressful events will gradually
surrounded by mountains, managed to wrap himself in a blanket, getting ‘empty’ their available coping resources.”
volcanoes and the sea. back was a matter of survival rather than But as with most things in life, you can’t
Afterwards, I can reward my completing the event. understand what it’s really like out there until
efforts by relaxing on the beach.” Prins has similar memories. “I was you’ve experienced it first-hand. Munnik
participating in an adventure race with my could describe her experience of running
5. Ultra-Trail Cape Town team, in Ecuador, UTMB – and how happy she felt when she
(100km), Cape Town. when I got altitude finished in the top 30% of the field, which
“Destination races are great, LEFT: Cederberg sickness. The medics included accomplished European athletes –
Traverse - 100km
but sometimes it’s nice to race
of lunar landscape. told me it would be to her dad, and as a successful runner himself
on home soil. The cut-off time is ABOVE: After months life-threatening to he has some idea of what that means.
tight, so just to finish would be of training, Tatum carry on,” she recalls. But he was a sprinter. Thirty-eight hours of
Prins doesn’t give up
an achievement.” without a fight. Where some pain? That’s another story.

SEPTEMBER 2017 RUNNER’S WORLD 85


How trail-running legend Kilian
Jornet’s record-breaking ‘run’ up the
world’s highest peak has redefined
the boundaries of our sport – and the
very limits of human performance.
By Duncan Craig

86 RUNNER’S WORLD SEPTEMBER 2017


A

D
SEPTEMBER 2017 RUNNER’S WORLD 87
pulling on crampons and advancing into the in the Himalayas was merely the closing
more technical terrain. Passing seasoned chapter in a five-year odyssey to set FKTs
mountaineers taking up to four days to toil on the world’s most emblematic peaks. The
their way up into the ‘death zone’, he’d Summits of My Life project began in 2012
continued in a single push to the top. Some with a sub-nine-hour ski-mountaineering
had scoffed at his aim to ‘run up’ Everest. But, traverse of Mont Blanc (4 801m), in the
by any relative measure, this was exactly what French Alps. Jornet followed this with a
he had achieved. straight up-and-down of the Alpine giant
“From the top, I could make out the from the centre of the mountain sports
neighbouring mountains, Cho La and Lhotse, Mecca, Chamonix. Most mountaineers take
the plateaus. It was truly beautiful,” says two days to scale Mont Blanc, encumbered
Jornet, typically more concerned with the by heavy kit and complex logistics. Jornet
value of the experience than the scale of his did it in four hours and 57 minutes, wearing
achievement. “Everybody can climb how they a T-shirt, shorts and trail-running shoes,

AT feel they want to – there’s no good or bad way.


But for me, I wanted to see if it was possible
to do it in one go, with no oxygen, no ropes,
breaking a record that had stood for 23
years in the process and commenting with
characteristic understatement that “it was a

MIDNIGHT faster. My way: it felt good to be alone up


there. To just enjoy the moment and not have
to think about other people.”
nice experience”.
The 4 478m Matterhorn came in August
the following year. Setting off from the elegant

ON MAY A Himalayas novice Jornet may have been.


But the Alps-based ultra runner knew more
white church in the centre of Breuil-Cervinia,
and following the classic Lion’s Crest route,

21, KILIAN
than enough about mountains to understand Jornet raced up to the woven metal cross
that the summit, as the saying goes, is only that teeters on the summit and back down
halfway. Despite the success of his FKT, the in the time it takes most of us to log on in the

JORNET
ascent had been far from straightforward – his morning, check our emails, have a coffee and
1.7m, 58kg frame was wracked by agonising consider doing some work: two hours and 52
cramps and vomiting exacerbated by extreme minutes. The 18-year-old record he broke in

STOOD exertion in an environment entirely hostile


to even the most physiologically gifted of
humans. So, at that point, he’d abandoned
the process had belonged to the great Italian
mountain runner Bruno Brunod.
To view the jaw-dropping drone-captured

ON TOP his plan to descend all the way back down


to Base Camp for a neatly bookended time.
Instead, he holed up at Advanced Base Camp
video of Jornet’s performance that day
(and if you haven’t, you can check it out at
runnersworld.co.za/kilian) is to watch one

OF THE (ABC), at 6 500m, as the wind picked up. His


instincts, as usual, were good; four people died
on Everest’s slopes that weekend.
of the most accomplished athletes of all time
operating at the peak of his powers. With mid-
afternoon sunshine illuminating the snow-

WORLD. Mountain-running legend Marino


Giacometti, pioneer of the high-altitude-
trail Skyrunning movement that Jornet
lined strata of the Matterhorn, the whippet-
thin Catalan races up and down serrated,
near-vertical rock faces at a pace that leaves
has done so much to popularise, followed your head spinning. During the 56 minutes it
He carried neither oxygen cylinders nor his protégé’s exploits with both awe and took him to get from the summit back down
ropes, and no guides or Sherpas were at his apprehension from his native Italy. “This is to his starting point, he descended at the
side. The 29-year-old was alone, light and a great achievement of both endurance and remarkable rate of 2 645m per hour.
nimble – the torch beams of expensively survival,” says Giacometti. “In trail-running Brunod accompanied him along the final
assembled expeditions on the mountain far terms, this is one of the great section of the route. “This is
below punctuated the blackness. With his performances. No ropes, no the moment that will remain
lightweight kit, a few energy gels and just a oxygen. No one in the world “MY WAY: IT engraved in my memory,”
single litre of water, he looked more runner could have done this except says a magnanimous Jornet.
than mountaineer. Which, of course, is Kilian.”
FELT GOOD “If I am what I am today,
precisely what he is: the greatest mountain The veteran explorer Sir TO BE ALONE I owe it to people like him,
runner in history, in fact.
Seemingly not constrained by the same
Ranulph Fiennes, a man not
given to issuing breathless
UP THERE. who have inspired me ever
since I was a young boy.”
laws of physics as the rest of us, the Catalan praise, particularly not to TO JUST In 2014, Summits of My
mountain goat had just set a record for the those who might be seen ENJOY THE Life really gathered pace.
fastest known time (FKT) ascending the to be encroaching on his Ascent-descent records
planet’s most fabled peak: a scarcely believable turf, goes even further in
MOMENT...” fell to Jornet on Alaska’s
26 hours from base camp on the Tibetan side assessing Jornet’s talent and 6 194m Denali (formerly
of Everest to the 8 848m summit. Wearing achievement: “Normal people – and in that I Mt McKinley), where, using skis fitted with
custom-built shoes engineered by his sponsor count myself – we have to accept that there climbing skins, and crampons, and avoiding
Salomon, he’d run the first stretch in the style are those who can do things which I would fixed ropes as per the values underpinning his
of one of the mountain trail-running races say for humans are not possible.” project, he set an up-down time of 11 hours
he’s dominated for nearly a decade, before For Jornet, achieving the impossible and 48 minutes, carving more than five hours

88 RUNNER’S WORLD SEPTEMBER 2017


P H OTO G R A P H S B Y ( P R E V I O U S PAG E ) M A R KU S B E R G E R ; ( T H I S S P R E A D) S É BAS T I E N M O N TA Z R O S S E T, M A R K U S B E R G E R ( D O LO M I T E S ) KILIAN JORNET

but this was merely the precursor to the 40km


of slope to the summit. Turning round at the
top, he scorched his way back down again at
four-hour marathon pace. Another virtuoso
performance, another record. Jornet was
named National Geographic Adventurer of
the Year, and Summits of My Life was right on
track… but the project’s undisputed high point
was still to come.
To those who have followed Jornet’s career
from the beginning, his glittering exploits
in speed-mountaineering over the past five
years will seem like a natural progression.
Versatility has been the runner’s hallmark
CLOCKWISE FROM LEFT: Jornet on Everest; since he first propelled himself into the public
going up, the hard way; base camp, from
where most people climb the highest consciousness in 2008, winning and setting
mountain in the world using ropes and oxygen; a 20-hour course record in the 161km Ultra-
with partner Emelie Forsberg in the Dolomites,
Italy. (Previous page: in the Dolomites) Trail du Mont-Blanc (UTMB), European trail-
running’s flagship event. Within the field of
sinewy, trail-hardened runners tackling the
off the previous best. Then, in December, route’s punishing 9 000m-aggregate climb,
he smashed the record on the Western the name of the fresh-faced kid from the
Hemisphere’s highest peak, Argentina’s Pyrenean mountain village of Cap de Rec
Aconcagua (6 962m). The high-altitude 24km in Cerdanya was already being whispered
he ran to Plaza de Mules base camp at 4 350m with awe.
would have wiped out many a talented athlete, He didn’t look back; he rarely has to.

SEPTEMBER 2017 RUNNER’S WORLD 89


There followed an unrivalled streak of Benz; an autobiography, Run or Die, that was
success across the full spectrum of trail shortlisted for the William Hill Sports Book of
running: mammoth, multi-day ultras such the Year award; and a regular output of videos
as the 800km Transpirenaica crossing of that are devoured by his YouTube fans in their
the Pyrenees; revered US spirit-crushers hundreds of thousands.
such as Colorado’s Hardrock 100 (a course
record for Jornet), the 165-mile (266km) SOLE TO SOUL
Tahoe Rim Trail in California (ditto) and the Yet humility runs through him as surely as
Western States 100; shorter trail races such showmanship does through Bolt. You’re no
as the Pike’s Peak Marathon and the Zegama- more likely to see Jornet posing for a tongue-
Aizkorri – the ‘Tour de France of trail- out, devil-prong selfie atop a mountain
running’; vertical kilometre races; Skyrunning than you are to see him and partner Emelie
world championships; a course record for the Forsberg, a fellow ultra-running champion,
GR20 in Corsica (regarded by many as the hanging around red-carpet events. “Kilian is
toughest trail race in Europe). A trail-running able to speak publicly and do presentations or

P H OTO G R A P H S B Y JAV I CO L M E N E R O ( B OT TO M L E F T ), S É BAS T I E N M O N TA Z R O S S E T, R I C K Y G AT E S ( H A R D R O C K 1 00)


trailblazer, his range of success is akin to Usain sponsor’s events or whatever,” says Giacometti.
Bolt dominating every track “But in truth he’d prefer not
event up to and including to be involved in such things.
the 10 000m – and then “IT TAKES I often think the reason why
adding the steeplechase just he loves the mountains so
for kicks. TIME - A LOT much is because they give
Marino Giacometti, OF TIME - him the chance to be alone.”
who first met Jornet when
the then-shy 16-year-
TO REALLY Jornet’s Summits of My
Life project was built on a
old approached him at KNOW THE series of core values. Some
a race, believes it’s this MOUNTAINS.” may sound a little too ‘eco-
versatility that sets him spiritual’ to some (“We’ll
apart. “There have been learn to coexist with the
great trail runners before, of course,” he says. real world, the world of rocks, of plants and
“Mountain runners, too. But no one with such ice”), but in their entirety they chime with the
a range. Skyrunning, ski mountaineering, the anti-consumerist drive towards a meaningful
traditional long-distance trails – Kilian has reconnection with nature. “We have to learn
been able to do all these disciplines, and at the to live with less,” the values conclude. Jornet’s
very best level. He’s like a skier who is able to fast and light approach to his work on the
win in the slalom, the downhill, everything. mountains seems a neat embodiment of this.
He is unique.” Patrick Leick, a senior project manager
It’s a measure of his stature that even at Salomon, spent two years working with
before the recent profile-boosting assault Jornet honing the specialist equipment
on those totemic peaks, Jornet was as close he would wear for Everest. He describes
as a trail runner gets to being mainstream. him as thoughtful, focused and unfailingly
He has more than a million followers on approachable. “I first met Kilian before he
Instagram and Facebook; sponsorship deals won the UTMB for the first time. He’s not
with Salomon, Suunto, Petzl and Mercedes- changed a bit – still quiet and modest.”

90 RUNNER’S WORLD SEPTEMBER 2017


KILIAN JORNET

deeply affected by the tragedy – but there was


never any question of him abandoning his record
attempt scheduled for a few weeks later. “In a
way it’s better to die in the mountains than, say, a
car accident,” Jornet once reflected. “But I think
it’s never good to die.”

BLURRING THE LINES


Some may question how much of the Everest
– and other – ascent(s) can really be classed as
running, but they illustrate a narrowing gap
grounded. “Life is not something to be preserved between trail running and mountain climbing.
or protected,” he says. “It is to be explored and Jornet’s influence on this merging of the
lived to the full.” horizontal and the vertical is unquestionable,
From anyone else it might sound like but it is not a movement he is driving single-
a bumper-sticker platitude, but Jornet’s handedly. The tradition of running up and
musings about mortality have been forged down mountains is well established: the Ben
by deep personal tragedy. Summits of My Nevis race in Scotland dates back to 1898; the
Life started out by costing a life: French ski Pikes Peak Marathon, in Colorado, has been
mountaineer Stephane Brosse, 40, was killed delighting masochists since 1956 (Jornet won
in June 2012 as he and Jornet attempted it at a canter in 2012). What has changed is the
a speed crossing of the Mont Blanc massif level of organisation, the GPS-enabled trend
from Les Contamines in France to Champex towards setting and chasing FKTs, and the
in Switzerland. Jornet was just a metre sheer scale of the mountains. No one is going
away when a snow cornice on the Aiguille to ‘run up’ the north face of the Eiger, such
d’Argentiere collapsed, plummeting his is the technical difficulty of the vast concave
friend and mentor 600m to his death. Now, slab. But, as Jornet recognised, many of the
whenever Jornet is in the mountains, Brosse is biggest lumps on the planet aren’t in fact
never far from his mind. “Stephane’s death has overly technical. Everest, apparently, being a
made me more cautious about the conditions case in point.
of nature and how fast they can change,” says Giacometti’s Skyrunning movement has
Jornet. “We can control ourselves, and our been gathering momentum since the early
technique, but it takes time – a lot of time – to 1990s and there are now more than 200 races
really know the mountains.” worldwide, with around 50 000 runners.
Brosse, Jornet candidly admits, was his idol. Defined as mountain running above 2 000m,
Among the many things he credits the older it’s essentially Alpinism without the clutter. It
man for is introducing him to the concept of was made for Jornet, and Jornet for it.
operating in the mountains in a lightweight Bergen-based Briton Jon Albon, Obstacle
manner. Another mentor, Swiss speedclimber Course Racing world champ 2014-2016, is
Ueli Steck, was also instrumental in Jornet’s another athlete lured away from his bread
transformative achievements over the past and butter by the mountains. Last year he
five years. A formidable pair – the world’s won the Skyracing Extreme World Series,
fastest mountain climber (Steck set the 2:22 a set of races devised by Jornet himself. But
record for ascending the north face of the Albon’s Skyrunning career didn’t start so well.
Eiger) and the world’s fastest mountain In his first Skyrace, in Limone, Italy, in 2014,
runner – they tackled various peaks together, he found himself up against Jornet. “I didn’t
FROM LEFT: Kilian Jornet – ‘shy, humble,
friendly’; descending Mont Blanc; setting a new including a 10-hour ascent of the Eiger from really see him, to be honest,” says Albon. “He
speed record for ascending and descending Grindelwald in 2015. “We’re not pioneers was 15 minutes ahead. That sums up how most
the Matterhorn in 2013; and during the
Hardrock 100 in Colorado, US, which he won in but I think we are bold,” Steck told RW last people feel when they race him.” Albon was
2014, 2015 and 2016 (co-winner). year, brimming with praise for Jornet, and not surprised that the Summits of My Life
pride at what the Catalan was attempting in project was born – nor where it culminated.
the unforgiving crucible of Everest. “We are “There was a point when people thought it
When RW spoke to Jornet in the wake of his testing what is possible – what can I do with was stupid to run up and down any mountain,
second unsuccessful attempt to set a FKT on my body, where is my limit? I believe it’s the let alone the biggest in the world. If there was
Everest last summer (poor weather conditions, wrong approach to just compare yourself to ever anyone going to do something like this on
and good judgement, put paid to that) it was hard others and try to beat them. It needs to be a Everest, it was Kilian.”
work prising the figure of his highest recorded more personal thing: to push yourself as far as As with so much of what he does, Jornet’s
VO2 max out of him. It is a scarcely fathomable you can.” Words that will strike a chord with achievements on Everest looked, if not
92 ml/kg/min (elite runners range from 70- all runners, whether we’re tackling mountain effortless, then certainly inevitable. But there
85 ml/kg/min). What also came through was ascents or our local parkrun. was apprehension in his camp for this one.
the strong streak of the runner-philosopher Tragically, seven months later, Steck too Leick was edgy and didn’t sleep for nearly two
in him, in the mould of author and runner was dead, falling 1 000m while climbing the days around the attempt. Giacometti likewise.
Haruki Murakami. Thoughtful, placid, utterly Himalayan peak of Mount Nuptse. Jornet was Being fast and nimble in the mountains can

SEPTEMBER 2017 RUNNER’S WORLD 91


have its advantages; you’re not exposed to He planned Everest for two years. When the
extreme weather changes in the way that those 2016 attempt failed owing to poor conditions,
tied to spending multiple days ascending a he adjusted the plan, coming out early and
mountain are. The avalanche risk is lower, too, spending two weeks training on another 8 000m
given the relative brevity of your time in situ. mountain, Cho Oyu. He made repeated recces,
But fast and unsupported does equate to more moving between 6 400m and 8 400m. Great for
risk overall – and how Jornet was going to react his Instagram feed, even better for his body. The
to extreme altitude was an unsettling unknown. Jornet camp called it ‘express acclimatisation’.
“On Everest, the mountain is boss, the
weather is boss, you are not the boss,” says GAME CHANGING
Giacometti. “And I was anxious for Kilian’s The principle of a single push is a good one
performance over 8 000m. It’s not a question – with one enormous caveat: that you have
only of VO2 max, for instance; beyond 5 000m the mental toughness and fitness to carry

P H OTO G R A P H S B Y J O C E LY N C H AV Y, G A L LO I M AG E S / G E T T Y I M AG E S ( R U N N E R ’ S H I G H S )
your VO2 reduces by nearly half. Different it off. The de rigueur multi-day ascents of a
people have a different reaction over 8 000m. mountain like Everest are predicated on
I said to Kilian, ‘please return’!” overnight rest stops at various camps. Yet
Jornet did so – an outcome he credits in sleeping at altitude is nigh on impossible.
large measure to what he The result is accumulated
has learned by running. He weariness, magnified by
speaks of the indefatigability “IT’S LIKE the thin air. The mountain
that ultra-running pounds KILIAN HAS is littered with the bodies
into you, the ability to go to of those who stopped for a
the well and drain it – then
SHOWN quick rest – almost falling
run for another 20 hours. THE WORLD asleep mid-stride – and
So, too, the instinct to keep
moving at a brisk pace, and
WHAT IS never woke up. In such
brutal conditions, your heart
the precise understanding POSSIBLE.” rate slows and exposure
of your body’s complex overcomes you.
balance between nutrition and performance. One of the allies Jornet made on
“My experience was worth so much on Everest was American Adrian Ballinger, a
Everest,” says Jornet. “Those longer races, the mountaineer who has 10 Everest seasons
ultras, the 100-plus-mile races. These teach under his belt. The two men summited – both
you to fight when you’re tired, to never give without oxygen – on the same day, Ballinger
in.” having taken a more conventional multi-day
Preparation was a cornerstone of Summits of approach. And they shared a tent back at
My Life. The Spaniard’s laid-back demeanour Advanced Base Camp, where Jornet willingly
belies a furious fastidiousness, and if you respect signed autographs despite having been on his
the mountain, then it follows that you must also feet for more than 30 hours.
prepare for it. Ahead of his Matterhorn attempt, Jornet’s exploits are already making the likes
Jornet tested out the route eight times and lay of Ballinger reconsider their strategies. “We’re
in wait for the optimum conditions, timing his starting to play around with this,” he says.
afternoon departure to the minute to ensure “Sleeping at high altitude has its challenges
he’d encounter the minimum possible ice. and dangers. Going up and down so quickly,

RUNNER’S HIGHS Kilian Jornet’s peak performances

2014 2014
JUNE DECEMBER 2017 MAY
DENALI/MCKINLEY ACONCAGUA EVEREST
6 194m: 11:48 6 962m: 8 848m: 26:00 +
12:49 Advanced Base
2013 Camp-summit:
2013 AUG 17:00
JULY MATTERHORN
MONT BLANC 4 478m: 2:52
4 810m:
4:57

92 RUNNER’S WORLD SEPTEMBER 2017


KILIAN JORNET

oxygen and support as they can buy being, in


the words of detractors, ‘dragged to the top’. In
so many ways, Jornet is their antithesis.
In fact, so entwined with the mountains is
Jornet that six days after reaching the summit
of Everest, he was once again gazing up with
intent. It wasn’t in the original plan; but as he
rested up at ABC, word got out that he might
be having another shot at the summit. For a
FKT from ABC to the top and back? For more
glory? It’s a safe bet it was more probably just
for the sheer joy of it. He made it, of course: a
single 17-hour push from ABC to the summit
on May 27, in the process becoming the first
non-sherpa to summit Everest twice in a
week without oxygen. “That’s what really hit
Cory and me,” says Ballinger. “I’ve done two
summits in a week with oxygen, and I was
devastated – wiped out. I did it once, without,
this year, and couldn’t even begin to picture
doing it again.”

NEW HEIGHTS
Most observers agree the legacy of the Summits
of My Life project will be wide-reaching. In
the Alps, mountaineers are already beginning
to look at ways of tackling peaks faster and
lighter. “I think Kilian’s performances have
started to revolutionise the world of high
mountaineering,” says Leick. “I predict the
same evolution of high-mountaineering
footwear as we’ve seen in trail running.”
As for Jornet, Ballinger believes he has
barely scratched the surface of what he
can do, and will go on to break all sorts of
records. “But more importantly, he’s started
the whole movement towards these FKT
FROM TOP: Kilian Jornet perfectly at home times,” says Ballinger. “He’s going to push
running high in the Swiss Alps; and on his a whole generation of other athletes.” It’s
way to victory in the 2016 Pierrra Menta ski
mountaineering race in southeast France already happening. In the same way as with
a Bannister, a Bolt or a Steck, or anyone
who raises a bar by a significant margin,
as Kilian did – the style requires a certain others find themselves growing within
element of confidence that your fitness is going those expanded parameters. Just a few
to facilitate this. Kilian really played right on months after Jornet set his 12:49 record on
the edge of that, and he told me he ended up Aconcagua, emerging mountain-running
having to nap up high briefly, crawling under sensation Karl Egloff lowered the time to
a boulder. That is the risk.” He adds: “I don’t 11:52. “It’s like Kilian has shown the world
think he was ever in danger, though. Kilian’s what is possible,” says Richards.
stamina is absolutely incredible.” After Everest, Jornet returned to the Alps
Even as Jornet chips away at mountaineering to begin his preparation for this summer’s
conventions, there’s barely a whisper of UTMB. But it’s a fair bet that there’s only so
discontent from this hard-bitten community. long he’ll be content to run around massifs
Ballinger and climbing partner Cory Richards rather than up them, now that he has so
say they know of no-one with ill feelings dramatically expanded his horizons. “The
towards him. “As far as we can see, people are project is finished,” says Jornet. “It’s cool
just stoked about how fast Kilian moves in the because it has been a long adventure, five years
mountains,” says Richards. “And a big part of meeting a lot of people, learning from every
that is Kilian himself. Shy, humble, friendly.” experience, and growing as an athlete and a
It’s certainly hard to paint Jornet as an person.” He pauses. “But, of course, there are
imposter in the Himalayas – and there’s little always dreams. The trouble is, you climb a
shortage of those, season to season: high- summit; and from the top, all you can see are
net-worth, low-skilled clients with as much other summits.”

SEPTEMBER 2017 RUNNER’S WORLD 93


RACING AHEAD
The best running, multi-
sport and adventure races
this September • Compiled
by Wayde Finch, race editor
(rwraceeditor@gmail.com)

ED’S CHOICE

TRAIL RUNNING TRAPPERS


BLOEM 4 PEAKS
Saturday 23 September Unsupported;
vertical ascent of
24 over 1 800m; but
beautiful.
Trappers Bloemfontein 4 Peaks
Mountain Challenge Reverse
Moolmanshoek Game Reserve,
Maloti Route, Eastern Free State;
24km: 6am
Michael de Haast 072 078 5278
michael@pureadventures.co.za

One of the most infamous mountain


races on the SA trail-running
calendar is just around the corner.
Arguably, it’s also one of the
toughest 24km races. A relatively
new tradition is to run the route in
the opposite direction each year;
this one will be run in reverse.
Participants run along the
edge of the beautiful
Maloti River, which is
inside the reserve.

SEARCH THE COMPLETE LIST


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

PHOTOGRAPHS BY CRAIG KOLESKY SEPTEMBER 2017 RUNNER’S WORLD 95


RACING AHEAD

FNB JHB 10K


ED’S CHOICE CITYRUN
Runners enjoy the
closed streets of
Jozi with family
GAUTENG and friends – it’s a
good day out.
Sunday 24 September
10
FNB Joburg 10K CITYRUN
3 First Place, Pritchard and
Simmonds Street, Bank City,
Johannesburg; 10km: 8am
Entries Office 074 927 4838
joburg10k.com

The route passes a number


of iconic landmarks in the
magnificent City of Gold, including
the Nelson Mandela Bridge, FNB
Bank City, Constitution Hill, Mary
Fitzgerald Square, Wits University,
the Neighbourgoods Market and
Ellis Park Stadium. Don’t expect a
P H OTO G R A P H B Y TO B I AS G I N S B E R G

personal best: there are a few hills.


When entering online, runners
can choose to support one, two
or all three of the official charities:
The Johannesburg Heritage
Foundation, the Johannesburg
SPCA, and the Reach For A Dream
Foundation.

ED’S CHOICE

A hidden green corridor, a


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

KWAZULU-NATAL stone’s throw away from the


hustle and bustle of Durban.
Sunday 10 September Follow scenic singletracks, and
5 14 22 gravel and grass paths, along
Durban & Coast SPCA Trail Run the banks of the Umgeni River
Durban & Coast SPCA, – and if you’re lucky, you may
Willowfield Crescent, spot birdlife, including the
Springfield Park, Durban; 22km: Fish Eagle. The event raises
7am, 14km: 7:10am, 5km: 7:20am funds for the support and care
Lindsey Concer 031 579 6546 of abandoned, neglected and
roag.co.za abused animals – participants
are even encouraged to dress up
SEARCH THE COMPLETE LIST as their favourite pet! There are
OF RACES IN SOUTH AFRICA: food stalls at the finish.
RUNNERSWORLD.CO.ZA/
RACE-CALENDAR

96 RUNNER’S WORLD SEPTEMBER 2017


ED’S CHOICE

ADVENTURE RACING
& MULTISPORT
7-9 September
5 10
Cape Town Corporate Games
Zevenwacht, Langverwacht
Road, Kuils River: 5km or 10km:
9:00am; 4 x 1600m relay: 11am
OneMovement Marketing
021 510 2121
info@onemovement.co.za

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
Companies use sport as a team-
builder for their staff, and to
network with other companies.
Enter as many teams, with
as many team members, as
you wish: employees, clients,
suppliers, friends and family.
The philosophy of the event is
that it’s open to all – there are
no age or ability restrictions.

WESTERN CAPE
Saturday 30 September
Various Distances
Freshpak Fitness Festival
Clanwilliam Municipal
Campsite, Clanwilliam;
Various start times: 9am,
12:30pm and 3pm
Tri & Du Sport 021 914 1157
freshpakfitnessfestival.co.za

The annual Fitness Festival will


celebrate its 31st year in 2017. It’s
a true multisport event, offering
P H OTO G R A P H C O U R T E SY O F R AC E O R G A N I S E R S

swimming, cycling and running


challenges that give participants
FRESHPAK a real sense of accomplishment
FITNESS
FESTIVAL and camaraderie. Athletes and
Multisport their supporters are rewarded
madness in the with breathtaking views of the
breathtaking
Cederberg. Cederberg, and the pristine
waters of the Clanwilliam Dam.
Many participants will run
through the historic town, with
its fine architecture.

SEPTEMBER 2017 RUNNER’S WORLD 97


BACK OF THE PACK

“Wow!” she exclaimed. “He


doesn’t just run – he glides.”
Which, while an accurate
observation, didn’t go down well with
her fiancé, Mpho – who didn’t glide,
or stride. The word ‘stride’ could
never be used to describe his waddle.
Constipated ducks en route to the
pond move more elegantly.
The third time he overtook us,
Mr Ponytail stopped suddenly, and
stared at us.
In a strong French accent,
he asked: “I do not weesh to be
impertinent, but… why are you here?
“In zis part of ze world, zere are
overloaded old bakkies... yes? You
are like ze kitchen appliance – how
you say, ze fridge in ze kitchen – it
runs, but it stands still. Zerefore, ze
speedwork should be left to seriously,
ridiculously good-looking sports
models – like me.
“Perhaps, Boitumelo, you might
prefer ze experience of a Ferrari?”
His voice conveyed seduction and

“H e had a ponytail, which


When it came to prowess, Fats had
delusions of grandeur.

High- What’s all this got to do with the


back of the pack? I hear you ask. begged to be shorn off with
Tail, Mr a pair of hedge clippers…”
Let me explain. Of the three
certainties in life – death, taxes, and
the fact that no runner, no matter

Ponytail! how slow, would ever admit that he


or she had finished a race behind Fats
– the last was most important to us. suggestion in equal measure.
Fast men are like How utterly shameful would it be, if Boitumelo didn’t hesitate in her
fast cars – but Fats stole a march and beat us? reply. “Sorry for you, Mr Speedy
not in a good way. So we couldn’t resist lining up next Gonzales, but Ferraris are only fit for
to Fats at the first speedwork session. the race track.
The Frenchman instructed us to “They’re too low-slung to tackle
BY BRUCE PINNOCK
jog, then speed up to a run, then – as the speed bumps on real-life roads.
we hit halfway – break into a sprint And the nerve of you, calling us
across the field. kitchen appliances!
EVERY RUNNING MANUAL has a chapter Of course, the coach ran in the “I’ll have you know that my
devoted to speedwork. The back of ‘top category’. We thought we were wonderful food processer, Mpho, and
the pack take about as much notice doing okay, but his actions suggested I are perfectly happy together.”
of that as a gourmand does a sugar- he’d grown tired of waiting for us: he Then she addressed the back of the
pack with what sounded like music to
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

free, dairy-free ‘health café’ that he overtook us – twice.


passes on his way to the artisanal And he did so with an effortless our ears: “What d’you say we sprint
ice-cream parlour. stride, which even included a high- over to the clubhouse for a beer?”
Why? Because running manuals knee lift, driven by bulging quads. A Kosie shook his head. “That sounds
were written with fast runners in mind. tight T-shirt revealed sculpted pecs. like a good idea. But do you mind if
A new coach had joined our He had a ponytail, which begged we trot slowly over to the clubhouse
athletics club – a Frenchman. He to be shorn off with a pair of hedge instead, and drink four beers?”
invited the members in the ‘top clippers – one snip and it would In the end, Fats caved in and joined
category’ to a speedwork session, on offend no more. us for a beer. Mr Ponytail watched
Bruce Pinnock
the local soccer field, every Thursday. But he certainly could run. Boitumelo go, before attempting a
Devotes his writing to
Unbeknown to the Frenchman, Boitumelo was the first to the much-neglected shoulder-shrug of indifference.
he had also invited Fats van Vuuren. comment. art of running slowly. He wasn’t fooling anyone.

98 RUNNER’S WORLD SEPTEMBER 2017


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