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61 Articles

Rodrigues Island, Mauritius

THE EXPERIENCE Running in paradise… these words ring 100% true once you set foot on Rodrigues, a tiny island set in the jade expanse of the Indian Ocean. This outlier – just on 560km east of Mauritius, yet an autonomous part of this tiny republic – is a mere 18km long by 8km wide, but packs a huge trail-running punch. Every year in early November, the laid-back tropical vibe makes space for frenetic activity, as runners from around the world descend on Rodrigues to take part in a festival of running during the ‘Trail de Rodrigues’ event. You don’t have to race in order to enjoy the allure of the trails here in this tropical paradise, and solo runners have a safe and easily accessible network of singletrack totalling at least 50km. The…

Rodrigues Island, Mauritius

Rodrigues Island, Mauritius

THE EXPERIENCE Running in paradise… these words ring 100% true once you set foot on Rodrigues, a tiny island set in the jade expanse of the Indian Ocean. This outlier – just on 560km east of Mauritius, yet an autonomous part of this tiny republic – is a mere 18km long by 8km wide, but packs a huge trail-running punch. Every year in early November, the laid-back tropical vibe makes space for frenetic activity, as runners from around the world descend on Rodrigues to take part in a festival of running during the ‘Trail de Rodrigues’ event. You don’t have to race in order to enjoy the allure of the trails here in this tropical paradise, and solo runners have a safe and easily accessible network of singletrack totalling at…

Rodrigues Island, Mauritius

The Inside Lane

THESE ARE CHALLENGING TIMES… no doubt about it! But if any group of people has risen above these challenges – and even embraced them – it’s us runners. At the time of writing, the Comrades Marathon had just hosted (unofficially) the world’s biggest virtual race, with 40 700 runners from over 100 countries taking part in distances from 5km to the full 90km (yes, close on 900 runners opted to run the 90.1km distance, including Kenneth Ramaano who did it while running on the spot using a step counter!). On that Sunday, all around Cape Town I spotted hundreds of runners wearing their ‘Race The Comrades Legends’ numbers. Some were clearly going long; but for many, even the 5km was enough for them to feel part of the event. What could have been…

The Inside Lane

What are the best and worst things about running during lockdown?

The worst was the lack of running – that running around in a 40m circle didn’t do it for me! The best was to find a little trail within my 5km radius! – Tommy Gibson Recovering from an injury without that guilty feeling. – Shani Hayward Worst: Not having any organised races! – Kelly Neal Best (Level 4): actually getting to see people and just wave. Also, being able to run outside the confines of my garden. – Dee Alcock Best: hills. Worst: hills! – Warren Lester THE POLL WHAT’S THE MOST ENJOYABLE PART OF A RACE? 8.5 % NONE OF IT 10.2% THE START 19.9% EVERY MOMENT IS JOY 61.4 % THE END THE GALLERY #INSTARWRUN Planking my way into the new week. I’m having to make do with minimal exercise equipment at home for my strength work at the moment – but thankfully,…

What are the best and worst things about running during lockdown?

The Inside Lane

THESE ARE CHALLENGING TIMES… no doubt about it! But if any group of people has risen above these challenges – and even embraced them – it’s us runners. At the time of writing, the Comrades Marathon had just hosted (unofficially) the world’s biggest virtual race, with 40 700 runners from over 100 countries taking part in distances from 5km to the full 90km (yes, close on 900 runners opted to run the 90.1km distance, including Kenneth Ramaano who did it while running on the spot using a step counter!). On that Sunday, all around Cape Town I spotted hundreds of runners wearing their ‘Race The Comrades Legends’ numbers. Some were clearly going long; but for many, even the 5km was enough for them to feel part of the event. What…

The Inside Lane

The most basic mask out there is this Disposable 3-Layer Mask with elastic earloops, which gave testers a heat spot irritation on the ear after one test run. Still, the filtration fabric is created for basic medical-industry use; but as with all the masks tested, it doesn’t create a full seal on the face. All jmasks are ust precautionary measures – but way better than nothing. Dis-Chem R13 South African sports apparel brand Enjoy have put their factory to good use, creating some feel-good masks that cover the face comfortably, thanks to the pleated design with mouldable nose piece. This clamps down on the bridge of your nose – just be sure you get the correct size for the best fit. The Weatherlite fabric is moisture resistant on the outside, and…

What are the best and worst things about running during lockdown?

The worst was the lack of running – that running around in a 40m circle didn’t do it for me! The best was to find a little trail within my 5km radius! – Tommy Gibson Recovering from an injury without that guilty feeling. – Shani Hayward Worst: Not having any organised races! – Kelly Neal Best (Level 4): actually getting to see people and just wave. Also, being able to run outside the confines of my garden. – Dee Alcock Best: hills. Worst: hills! – Warren Lester THE POLL WHAT’S THE MOST ENJOYABLE PART OF A RACE? 8.5 % NONE OF IT 10.2% THE START 19.9% EVERY MOMENT IS JOY 61.4 % THE END THE GALLERY #INSTARWRUN Planking my way into the new week. I’m having to make do with…

What are the best and worst things about running during lockdown?

LAUREL BAERMAN The best piece of advice I received was from a Chi Running lesson: when going uphill, swing your arms with your hands held closer into your chest (leading to chants of “Uppercut! Uppercut!”), maximising the upper body to reduce legwork. ALSO: My husband and I both started running after we were 51 years old – and wish we had known how much we would love it, because we would have started much earlier. JAMES HENSON Other truck drivers look at me like I’m crazy. Probably I’m one per cent of truckers who get out of their truck, get up early in the morning before driving, or get out on a 30-minute break – right now I’m about to put on my running clothes and go running, because it’s a physical, demanding…

The most basic mask out there is this Disposable 3-Layer Mask with elastic earloops, which gave testers a heat spot irritation on the ear after one test run. Still, the filtration fabric is created for basic medical-industry use; but as with all the masks tested, it doesn’t create a full seal on the face. All jmasks are ust precautionary measures – but way better than nothing. Dis-Chem R13 South African sports apparel brand Enjoy have put their factory to good use, creating some feel-good masks that cover the face comfortably, thanks to the pleated design with mouldable nose piece. This clamps down on the bridge of your nose – just be sure you get the correct size for the best fit. The Weatherlite fabric is moisture resistant on the outside,…

LAUREL BAERMAN The best piece of advice I received was from a Chi Running lesson: when going uphill, swing your arms with your hands held closer into your chest (leading to chants of “Uppercut! Uppercut!”), maximising the upper body to reduce legwork. ALSO: My husband and I both started running after we were 51 years old – and wish we had known how much we would love it, because we would have started much earlier. JAMES HENSON Other truck drivers look at me like I’m crazy. Probably I’m one per cent of truckers who get out of their truck, get up early in the morning before driving, or get out on a 30-minute break – right now I’m about to put on my running clothes and go running, because it’s…

CREDENTIALS CERTIFIED PERSONAL TRAINER, ENDURANCE COACH, HEALTH AND FITNESS JOURNALIST FOR MORE THAN 25 YEARS GO-TO SHOES HOKA ONE ONE MAFATE HARDEST RUN EVER THE MARATHON AT THE END OF IRONMAN KONA – I WAS DELIRIOUS FROM THE HEAT. BEST RUN EVER FIRST TRAIL RUN AFTER GIVING BIRTH TO MY DAUGHTER – I FELT SO LIGHT AND FREE! SOUL ROUTE THE SOUTH MOUNTAIN TRAIL SYSTEM IN PENNSYLVANIA, US. CHALLENGING ENOUGH, BUT NOT SO TECHY THAT I CAN’T ENJOY IT. RUNNING PHILOSOPHY RUN NAKED. I DON’T WEAR A WATCH OR TRACK MY METRICS UNLESS I’M DOING INTERVALS.…

The Carbo-Loading Benefits Are Real. Follow These New Rules to Crush Big Races

THE ADVANTAGES of ‘carboloading’ have long been clear: when British researchers tracked more than 250 runners before the 2009 London Marathon, those who carbo-loaded before had 13.4 per cent faster overall finishing times, and maintained their running speed during the race better than those who didn’t – regardless of age, gender, weight, training volume, or experience. But... though carbo-loading is a no-brainer, how to optimise carbohydrate consumption is far less straightforward. Scientific understanding has evolved since carbo-loading became a thing back in 1967, but it’s hard to keep up to date on the latest and best practices. To help you out, here’s a definitive guide for maxing out your carb storage for peak performance. WHY CARBS COUNT You know carbs are important, but here’s a quick refresher on the science…

The Carbo-Loading Benefits Are Real. Follow These New Rules to Crush Big Races

The Carbo-Loading Benefits Are Real. Follow These New Rules to Crush Big Races

THE ADVANTAGES of ‘carboloading’ have long been clear: when British researchers tracked more than 250 runners before the 2009 London Marathon, those who carbo-loaded before had 13.4 per cent faster overall finishing times, and maintained their running speed during the race better than those who didn’t – regardless of age, gender, weight, training volume, or experience. But... though carbo-loading is a no-brainer, how to optimise carbohydrate consumption is far less straightforward. Scientific understanding has evolved since carbo-loading became a thing back in 1967, but it’s hard to keep up to date on the latest and best practices. To help you out, here’s a definitive guide for maxing out your carb storage for peak performance. WHY CARBS COUNT You know carbs are important, but here’s a quick refresher on the science of why: the moment…

The Carbo-Loading Benefits Are Real. Follow These New Rules to Crush Big Races

CREDENTIALS CERTIFIED PERSONAL TRAINER, ENDURANCE COACH, HEALTH AND FITNESS JOURNALIST FOR MORE THAN 25 YEARS GO-TO SHOES HOKA ONE ONE MAFATE HARDEST RUN EVER THE MARATHON AT THE END OF IRONMAN KONA – I WAS DELIRIOUS FROM THE HEAT. BEST RUN EVER FIRST TRAIL RUN AFTER GIVING BIRTH TO MY DAUGHTER – I FELT SO LIGHT AND FREE! SOUL ROUTE THE SOUTH MOUNTAIN TRAIL SYSTEM IN PENNSYLVANIA, US. CHALLENGING ENOUGH, BUT NOT SO TECHY THAT I CAN’T ENJOY IT. RUNNING PHILOSOPHY RUN NAKED. I DON’T WEAR A WATCH OR TRACK MY METRICS UNLESS I’M DOING INTERVALS.…

Pace Yourself to a New PB With the 10/10/10 Strategy

AS JOSHUA CARRAFA trained for the 2019 Berlin Marathon, he spent less time looking at his watch and more time tuning in to how his body felt during long runs. In past races, he’d struggled with proper pacing and relying too much on the numbers. So with the help of his coach, Jes Woods, an ultrarunner and Nike Run Club coach, Carrafa focused more on getting a feel for how hard he was working so he could apply it on race day. The goal was to implement a 10/10/10 race-day marathon strategy. Carrafa is not alone in his pacing struggles. A study published by the European Journal of Applied Physiology found that recreational runners misjudged their pacing efforts by 24 seconds per kilometre compared to experienced runners, who were only off…

Pace Yourself to a New PB With the 10/10/10 Strategy

AS JOSHUA CARRAFA trained for the 2019 Berlin Marathon, he spent less time looking at his watch and more time tuning in to how his body felt during long runs. In past races, he’d struggled with proper pacing and relying too much on the numbers. So with the help of his coach, Jes Woods, an ultrarunner and Nike Run Club coach, Carrafa focused more on getting a feel for how hard he was working so he could apply it on race day. The goal was to implement a 10/10/10 race-day marathon strategy. Carrafa is not alone in his pacing struggles. A study published by the European Journal of Applied Physiology found that recreational runners misjudged their pacing efforts by 24 seconds per kilometre compared to experienced runners, who were only…

HOW TO CHOOSE THE RIGHT WEIGHT

• Try out this method in training, to prepare your body for race day. “Once a month, practise a long run that includes a number of kays at goal marathon pace,” says Woods. For example: on a 24km long run, run the first 8km easy, the next 8 at goal pace, and the last 8km slightly faster than goal pace. “Your long runs should always where you shift from running 400 metres at marathon pace to 400 metres at 10K pace, after a short warm-up and finishing with a cooldown. “That drastic gear change helps you practise turning your legs over and running fast on tired legs.” That – plus the heart – is really all you need to close in on the finish line. start off slowly, then progress,…

OTHER SMART RACING STRATEGIES

NEGATIVE SPLITS This method involves running the second half of the race faster than the first half. Holding back a little on the front end helps you conserve energy, so you can finish strong – and lower your chances of bonking. EVEN SPLITS This strategy involves running a steady marathon pace throughout the entire race. It works well on flat courses but gets trickier on undulating routes. YELLOW-ORANGE-RED EFFORT This strategy, from running coach Jenny Hadfield, is geared towards first-time marathoners and emphasises running on feel. Run the first 22-23km at an easy, happy, ‘yellow’ effort, where you can breathe easily and speak in full sentences. Run kays 23 to 39 at an ‘orange’ effort, where you can start to hear your breathing but you’re not out of breath, and you can only speak a…

HOW TO CHOOSE THE RIGHT WEIGHT

• Try out this method in training, to prepare your body for race day. “Once a month, practise a long run that includes a number of kays at goal marathon pace,” says Woods. For example: on a 24km long run, run the first 8km easy, the next 8 at goal pace, and the last 8km slightly faster than goal pace. “Your long runs should always where you shift from running 400 metres at marathon pace to 400 metres at 10K pace, after a short warm-up and finishing with a cooldown. “That drastic gear change helps you practise turning your legs over and running fast on tired legs.” That – plus the heart – is really all you need to close in on the finish line. start off slowly, then progress,…

KEEP ON RUNNING

How about our mental health? What do runners struggling with anxiety and other issues need to know? “I think the unknown is a great source of anxiety, so in some ways that will reduce as we learn more about the virus and have more information,” says Dr Frankie Jackson-Spence of the UK’s National Health Service. “Things will also become the ‘new normal’, and we’ll make adjustments. My top tip for reducing anxiety would be to maintain a routine: get up and get dressed and showered as you normally would; try to keep as much normality as possible. Think about those social interactions throughout the day, like the chat with the person you sit next to in the office, or the chit-chat you might have at lunch. These are still important for…

KEEP ON RUNNING

OTHER SMART RACING STRATEGIES

NEGATIVE SPLITS This method involves running the second half of the race faster than the first half. Holding back a little on the front end helps you conserve energy, so you can finish strong – and lower your chances of bonking. EVEN SPLITS This strategy involves running a steady marathon pace throughout the entire race. It works well on flat courses but gets trickier on undulating routes. YELLOW-ORANGE-RED EFFORT This strategy, from running coach Jenny Hadfield, is geared towards first-time marathoners and emphasises running on feel. Run the first 22-23km at an easy, happy, ‘yellow’ effort, where you can breathe easily and speak in full sentences. Run kays 23 to 39 at an ‘orange’ effort, where you can start to hear your breathing but you’re not out of breath, and…

WHY YOU SHOULD RUN THROUGH STRESSFUL TIMES

WHEN LIFE GETS overwhelmingly stressful, some people retreat into their running. Others take the opposite approach – they put running on the back burner to devote all their time to the crisis. Research on exercise and stress is firmly in favour of the first approach. It has found that staying active during periods of high stress – work, family emergencies, relationship troubles and the like – will help you experience the stressors less severely and survive the situation in better physical and mental health. Research in lab settings has found reduced emotional reaction to artificially induced stress after people exercise. For example, in a US study at the University of Maryland, people who looked at unpleasant images 15 minutes after a 30-minute workout showed lower levels of anxiety than people who…

WHY YOU SHOULD RUN THROUGH STRESSFUL TIMES

KEEP ON RUNNING

How about our mental health? What do runners struggling with anxiety and other issues need to know? “I think the unknown is a great source of anxiety, so in some ways that will reduce as we learn more about the virus and have more information,” says Dr Frankie Jackson-Spence of the UK’s National Health Service. “Things will also become the ‘new normal’, and we’ll make adjustments. My top tip for reducing anxiety would be to maintain a routine: get up and get dressed and showered as you normally would; try to keep as much normality as possible. Think about those social interactions throughout the day, like the chat with the person you sit next to in the office, or the chit-chat you might have at lunch. These are still important…

KEEP ON RUNNING

WHY YOU SHOULD RUN THROUGH STRESSFUL TIMES

WHEN LIFE GETS overwhelmingly stressful, some people retreat into their running. Others take the opposite approach – they put running on the back burner to devote all their time to the crisis. Research on exercise and stress is firmly in favour of the first approach. It has found that staying active during periods of high stress – work, family emergencies, relationship troubles and the like – will help you experience the stressors less severely and survive the situation in better physical and mental health. Research in lab settings has found reduced emotional reaction to artificially induced stress after people exercise. For example, in a US study at the University of Maryland, people who looked at unpleasant images 15 minutes after a 30-minute workout showed lower levels of anxiety than people…

WHY YOU SHOULD RUN THROUGH STRESSFUL TIMES

LEARN TO LOVE RUNNING SOLO

HEALTH EXPERTS’ ADVICE on social distancing is key to containing coronavirus. That advice will make solo runners of most of us. For some runners, that’s a challenge. Running with others can help you stick to your plans and get you through the kays. Without that support, you might feel a little daunted at the prospect of running solo. You might even worry you’ll fall out of your running routine. But there are lots of things you can focus on to make solo running feel easier. It starts with learning to keep your regular training schedule and habits. Don’t kick the habit If you had been training for a big race, now can be a good time to scale back your weekly volume and intensity, and reset your focus. But this doesn’t mean stopping…

LEARN TO LOVE RUNNING SOLO

THE BEST PODCASTS FOR SOLO RUNNING

1. The Runner’s World UK Podcast Hosted by RW’s Rick Pearson and Ben Hobson, with appearances from other team members and guests from the running world, it’s packed with passion, insight and inspiration. 2. Radio The team behind the app that took meditation mainstream chat to athletes, adventurers and scientists about what the mind can do. Learn what your brain looks like on kindness and why regret can be good for you. 3. Bryony Gordon’s Mad World A roster of A-list stars sharing their mental health struggles is humanising; and in times when many of us are facing such challenges, much needed. 4. Running Commentary Comedians Paul Tonkinson and Rob Deering talk about life and comedy – but mainly running. Quirky, funny and insightful.…

THE BEST PODCASTS FOR SOLO RUNNING

LEARN TO LOVE RUNNING SOLO

HEALTH EXPERTS’ ADVICE on social distancing is key to containing coronavirus. That advice will make solo runners of most of us. For some runners, that’s a challenge. Running with others can help you stick to your plans and get you through the kays. Without that support, you might feel a little daunted at the prospect of running solo. You might even worry you’ll fall out of your running routine. But there are lots of things you can focus on to make solo running feel easier. It starts with learning to keep your regular training schedule and habits. Don’t kick the habit If you had been training for a big race, now can be a good time to scale back your weekly volume and intensity, and reset your focus. But this…

LEARN TO LOVE RUNNING SOLO

Lace-Up, Lean In, Let’s Go.

“YOU DON’T FINISH A RACE BY AVOIDING HILLS; YOU CAN’T OVERCOME WHAT YOU WON’T CONFRONT.” AND JUST LIKE THAT, we found ourselves in July. Okay, ‘just like that’ might just be the biggest euphemism of the decade, but here we are – we’ve made it to the 2020 halfway mark. Admittedly it’s been an arduous journey; and while it isn’t quite over yet, it’s worth pausing to reflect on how much we’ve had to overcome to make it so far. This year is panning out like a stage race of epic proportions. As in any stage race, I’ve found myself lurching between feelings of inspiration and confidence in one moment and despair and self-doubt in the next. There have been periods in the past few weeks in which I have marvelled at the ‘silver…

Lace-Up, Lean In, Let’s Go.

THE BEST PODCASTS FOR SOLO RUNNING

1. The Runner’s World UK Podcast Hosted by RW’s Rick Pearson and Ben Hobson, with appearances from other team members and guests from the running world, it’s packed with passion, insight and inspiration. 2. Radio The team behind the app that took meditation mainstream chat to athletes, adventurers and scientists about what the mind can do. Learn what your brain looks like on kindness and why regret can be good for you. 3. Bryony Gordon’s Mad World A roster of A-list stars sharing their mental health struggles is humanising; and in times when many of us are facing such challenges, much needed. 4. Running Commentary Comedians Paul Tonkinson and Rob Deering talk about life and comedy – but mainly running. Quirky, funny and insightful.…

THE BEST PODCASTS FOR SOLO RUNNING

Lockdown Legends

Something Humorous IT ALL STARTED WITH A FRENCHMAN. WHEN ELISHA NOCHOMOVITZ got the news that the Barcelona Marathon (for which he was entered) was cancelled, he decided to run a marathon on his seven-metre-long Toulouse balcony, with just enough width to make the 6 000 turns he would have to execute to link together the ludicrous 3 000 laps that would make up 42km. His goal was to lighten the mood by taking on a humorous challenge – and at the same time, should he attract any media, draw attention to his country’s courageous health workers. It’s safe to say he achieved his goals. At the time of writing he had gone on to complete seven marathons on the very same balcony, and he now raises money for charity with his efforts. Nochomovitz had his…

Lockdown Legends

Don’t Go Changin’

THE RUNNER IS A CONTRADICTORY BEAST. Some say we willingly pursue an activity that is repetitive, unimaginative, and requires little higher-order thinking. And it’s boring as hell. Running, therefore, attracts people who are resistant to change. (And they’re boring as hell.) Others point out that to do what we do requires agility, determination, and the ability to take adversity in our stride – quite literally. Without complaining (much). What’s more, no sooner have we done all that than we do it all again, just a day or two later. So you can add courage to that list.* Point is, as human beings and as runners we’ve had to face a lot of change recently, pandemically (pandemonically?) and otherwise, and there’s more to come. So as human beings and as runners, we’d better…

Don’t Go Changin’

Lace-Up, Lean In, Let’s Go.

“YOU DON’T FINISH A RACE BY AVOIDING HILLS; YOU CAN’T OVERCOME WHAT YOU WON’T CONFRONT.” AND JUST LIKE THAT, we found ourselves in July. Okay, ‘just like that’ might just be the biggest euphemism of the decade, but here we are – we’ve made it to the 2020 halfway mark. Admittedly it’s been an arduous journey; and while it isn’t quite over yet, it’s worth pausing to reflect on how much we’ve had to overcome to make it so far. This year is panning out like a stage race of epic proportions. As in any stage race, I’ve found myself lurching between feelings of inspiration and confidence in one moment and despair and self-doubt in the next. There have been periods in the past few weeks in which I have…

Lace-Up, Lean In, Let’s Go.

SHOES + stuff adidas SL20

PRICE: R1 900 | TYPE: Road WEIGHT: 240g www.adidas.co.za IF YOU WANT A SHOE you can use to tackle tempo runs, fast sessions and races, it’s well worth your while taking a look at the latest release from adidas: the SL20. “What we’re trying to do with this shoe is cover the huge array of runners who are looking for that feeling of being fast – not just the top runners,” said Stephen Schneider, adidas Global Director of Footwear, at a media event in Herzogenaurach, Germany. “It’s a mix of punk rock and precision – a more democratic shoe than a racing flat – and we think runners will love it.” IT’S NOT THE FIRST adidas shoe to bear the SL (‘Super Light’) moniker; in fact, it’s a revival of their popular SL72 model, from –…

SHOES + stuff adidas SL20

STREAKING HELPED ME...

WHEN I FIRST HEARD ABOUT THE ‘RUN STREAK’ CONCEPT I thought I knew what it was all about: tons of running. But now, as a veteran run streaker, I know it’s about more than doing x kays every day for as long as possible. It’s powerful and life-changing. As my first streak went on, each day I felt more accomplished. I felt more capable. I felt proud. Each day was a victory! By participating in a run streak, I felt like I was becoming a better version of myself. And I felt an undeniably strong sense of accountability, thanks to social media, friends and fans out there, streaking no matter the day, no matter the weather, no matter what. And something else happened: I realised that my fellow streakers were all benefitting in…

STREAKING HELPED ME...

DO THE RW SA RUN STREAK!

Find out how a streak can change your life – join us for the winter Runner’s World Run Streak! It’s easy: From 1 July (or any day, for that matter!) run at least 2km every day for two months. Can you do more than 2km? Of course! But 2km is all you need to make it count. Do it anywhere: Whether it’s lung-busting speedwork at the track, a jog on the treadmill or laps around the lounge in your PJs, it all helps pave the way towards your ultimate goal – running every damn day. It’s 41 days (take the last day off!) of making a commitment to get out there and get after it. Where will you run? How will you make it happen? How will your life change? We want…

Lockdown Legends

Something Humorous IT ALL STARTED WITH A FRENCHMAN. WHEN ELISHA NOCHOMOVITZ got the news that the Barcelona Marathon (for which he was entered) was cancelled, he decided to run a marathon on his seven-metre-long Toulouse balcony, with just enough width to make the 6 000 turns he would have to execute to link together the ludicrous 3 000 laps that would make up 42km. His goal was to lighten the mood by taking on a humorous challenge – and at the same time, should he attract any media, draw attention to his country’s courageous health workers. It’s safe to say he achieved his goals. At the time of writing he had gone on to complete seven marathons on the very same balcony, and he now raises money for charity with…

Lockdown Legends

Don’t Go Changin’

THE RUNNER IS A CONTRADICTORY BEAST. Some say we willingly pursue an activity that is repetitive, unimaginative, and requires little higher-order thinking. And it’s boring as hell. Running, therefore, attracts people who are resistant to change. (And they’re boring as hell.) Others point out that to do what we do requires agility, determination, and the ability to take adversity in our stride – quite literally. Without complaining (much). What’s more, no sooner have we done all that than we do it all again, just a day or two later. So you can add courage to that list.* Point is, as human beings and as runners we’ve had to face a lot of change recently, pandemically (pandemonically?) and otherwise, and there’s more to come. So as human beings and as runners,…

Don’t Go Changin’

OPTIMISE WEIGHT LO S S THROUG H RUNNING

Think of food as fuel. When deciding what to eat, imagine that you’ll go for a run in an hour. What will make you feel strong on your run? What will make you feel terrible? Pick the former. Cut cravings with better sleep. When you’re fully rested, your brain can better identify hunger, and it’s easier to make good food choices. It’s old news, but still true: get eight hours of sleep. And go to bed and wake up at the same time every day – experts say the consistency can help you fall asleep more easily. Stay hydrated. Your body can confuse thirst for hunger. Start your day with a 250ml glass of water, and keep a reusable bottle near you so you can sip frequently. Try an app, such as…

THE START OF RUNNING’S BIGGEST BOOM?

THERE’S A DEFINING EARLY SCENE in the Russell Crowe epic Gladiator, where – after catapulting the severed head of an enemy back to the gathered barbarian hordes, moments before battle – the titular hero mounts his horse, and stoically instructs his generals: “At my signal… unleash hell.” At the end of South Africa’s ‘hard’ Covid-19 (coronavirus) lockdown on 1 May this year, the transition date from lockdown Level 5 to Level 4 – when some movement was permitted, and citizens were allowed three hours a day to exercise outdoors – President Cyril Ramaphosa inadvertently re-enacted that scene, effectively announcing during his stately address to the nation: “At my signal… unleash the runners.” Yes, at 6am sharp on 1 May there were walkers, cyclists, skateboarders, dog walkers, amblers, strollers, hikers (before the trails…

THE START OF RUNNING’S BIGGEST BOOM?

SHOES + stuff adidas SL20

PRICE: R1 900 | TYPE: Road WEIGHT: 240g www.adidas.co.za IF YOU WANT A SHOE you can use to tackle tempo runs, fast sessions and races, it’s well worth your while taking a look at the latest release from adidas: the SL20. “What we’re trying to do with this shoe is cover the huge array of runners who are looking for that feeling of being fast – not just the top runners,” said Stephen Schneider, adidas Global Director of Footwear, at a media event in Herzogenaurach, Germany. “It’s a mix of punk rock and precision – a more democratic shoe than a racing flat – and we think runners will love it.” IT’S NOT THE FIRST adidas shoe to bear the SL (‘Super Light’) moniker; in fact, it’s a revival of…

SHOES + stuff adidas SL20

From the ‘Events Capital’

The Western Cape likes to tout itself as an events capital, and for good reason. The province hosts a number of major events, from running to conferences to festivals. Runner’s World asked the Office of the Premier for its view on 2020 events, in a province that attracts large numbers of event enthusiasts. “At this stage, it’s still too early to tell when exactly we will be able to return to hosting sporting events, or any major gathering of people,” said Bianca M. Capazorio, spokesperson for Premier Alan Winde. “Being able to host major events again would depend on a number of factors, including whether gatherings and interprovincial and international travel are allowed by national government regulations at the time, the number and rate of infections in the province, and the level…

FIX HIP PAIN FOR GOOD

“You can have surgery or stop running.” He actually put it in slightly gentler terms, but those were the options my orthopaedic surgeon gave me last summer. Nearly a year earlier, I had started feeling sharp, stabbing pains in my groin. During runs, the pain sporadically went nuclear, and my leg would give out. Even walking, I needed frequent breaks. I took six months’ rest from running and focused on gentle resistance training to strengthen my hips and core. When that didn’t help, I did three months of physical therapy. But the pain worsened, morphing into a dull, almost constant ache in the base of my left butt cheek. An MRI in September showed that I had femoroacetabular impingement (FAI), a deformity in the hip joint that causes the bones to…

FIX HIP PAIN FOR GOOD

STREAKING HELPED ME...

WHEN I FIRST HEARD ABOUT THE ‘RUN STREAK’ CONCEPT I thought I knew what it was all about: tons of running. But now, as a veteran run streaker, I know it’s about more than doing x kays every day for as long as possible. It’s powerful and life-changing. As my first streak went on, each day I felt more accomplished. I felt more capable. I felt proud. Each day was a victory! By participating in a run streak, I felt like I was becoming a better version of myself. And I felt an undeniably strong sense of accountability, thanks to social media, friends and fans out there, streaking no matter the day, no matter the weather, no matter what. And something else happened: I realised that my fellow streakers were…

STREAKING HELPED ME...

FOLLOW THESE TRAINING RULES TO STRENGTHEN HIPS – AND THE MUSCLES THAT SURROUND THEM

MOVE TO THE SIDE Performing lateral and external-rotation hip exercises strengthens the gluteus medius and minimus – the muscles that stabilise your hips as you bound from one foot to the other, says Gillanders. These muscles are often weak in runners. WORK YOUR CORE Your core is a complex series of deep muscles around your trunk and pelvis that provides stability when running. Weakness in this system can throw off trunk positioning, stressing the hip joint and overworking certain muscle groups, such as the hip flexors and abductors, says Scott McAfee, a physical therapist with MovementX and the Formula Running Centre. Increasing your core exercises – such as deadbugs, planks, and hollow holds – in your routine is also vital. To improve core activation when running and optimise your overall mechanics, he recommends…

DO THE RW SA RUN STREAK!

Find out how a streak can change your life – join us for the winter Runner’s World Run Streak! It’s easy: From 1 July (or any day, for that matter!) run at least 2km every day for two months. Can you do more than 2km? Of course! But 2km is all you need to make it count. Do it anywhere: Whether it’s lung-busting speedwork at the track, a jog on the treadmill or laps around the lounge in your PJs, it all helps pave the way towards your ultimate goal – running every damn day. It’s 41 days (take the last day off!) of making a commitment to get out there and get after it. Where will you run? How will you make it happen? How will your life change?…

OPTIMISE WEIGHT LO S S THROUG H RUNNING

Think of food as fuel. When deciding what to eat, imagine that you’ll go for a run in an hour. What will make you feel strong on your run? What will make you feel terrible? Pick the former. Cut cravings with better sleep. When you’re fully rested, your brain can better identify hunger, and it’s easier to make good food choices. It’s old news, but still true: get eight hours of sleep. And go to bed and wake up at the same time every day – experts say the consistency can help you fall asleep more easily. Stay hydrated. Your body can confuse thirst for hunger. Start your day with a 250ml glass of water, and keep a reusable bottle near you so you can sip frequently. Try an app,…

Hip Anatomy 101

1. FEMUR The ‘ball’ of the ball-and-socket hip joint, your femur attaches to many of the hip’s strongest muscles and absorbs impact with each foot strike. It should glide easily in the hip socket, but running’s repetitive nature can contribute to bone deformities (such as FAI) – as well as muscular imbalances – and can cause painful irritation on the femur’s bony protrusions. 2. LABRUM The rubbery cartilage lining the acetabulum, the deep circular socket in the pelvis. The labrum makes the joint strong and stable, and helps the femur glide more easily. If the femur pinches against the labrum (which it often does, though it may not cause pain), the protective tissue can tear, increasing the risk for pain (especially when running) and arthritis. 3. HIP FLEXORS This muscle group (it includes the quads…

FIND A GOOD ROUTE WHILE TRAVELLING (WHEN WE CAN AGAIN!)

Check Strava. Use Heat Maps to find the most popular places to run in an area. Check out routes that other users have created, and find one that matches the distance you’re up for. Hire a running tour guide. It’s an option in many cities across the world. You pick the distance, and they take you on a private tour, with info about landmarks along the way. Keep it simple. Don’t underestimate the simple out-and-back route – you can measure distance easily, and not worry about getting lost.…

The New, Old, Unspoken, Unwritten & Forever Rules of Running

RUNNING RULES AND RUNNING ETIQUETTE are ever evolving; though there is a certain set of standards that runners follow, and this is what makes us such fine and arresting companions at events and at other social occasions. But sometimes (for we are only human) we forget the rules. Or the rules change. Or we’ve run for years without ever knowing the rules. The rules – more of a guide, really – can also be updated and changed without warning. Remember how short shorts went from being uncool to being totally cool again? These things can get confusing. So here, we present the 2020 Guide to Running in Fine Form. Which may or may not change for 2021. (It all depends which government minister reads Runner’s World.) The ‘Old Normal’ Rules These are…

The New, Old, Unspoken, Unwritten & Forever Rules of Running

THE START OF RUNNING’S BIGGEST BOOM?

THERE’S A DEFINING EARLY SCENE in the Russell Crowe epic Gladiator, where – after catapulting the severed head of an enemy back to the gathered barbarian hordes, moments before battle – the titular hero mounts his horse, and stoically instructs his generals: “At my signal… unleash hell.” At the end of South Africa’s ‘hard’ Covid-19 (coronavirus) lockdown on 1 May this year, the transition date from lockdown Level 5 to Level 4 – when some movement was permitted, and citizens were allowed three hours a day to exercise outdoors – President Cyril Ramaphosa inadvertently re-enacted that scene, effectively announcing during his stately address to the nation: “At my signal… unleash the runners.” Yes, at 6am sharp on 1 May there were walkers, cyclists, skateboarders, dog walkers, amblers, strollers, hikers (before…

THE START OF RUNNING’S BIGGEST BOOM?

The ‘Forever’ Rules

Just As A Refresher, Or For Anyone New To Running, Here Are The Forever Rules Of Running – Always Relevant. 01/ No spitting or snot balling on busy roads and pavements. 02/ Remain polite. (Even in a time of global terror and panic. If we can’t smile and wave, then the virus has won. Of course, with a mask on, no one can see you smile; so these days, it’s more of a friendly eyebrow raise. You might need to practise this in the mirror.) 03/ No visiting your favourite coffee shop in sweaty running gear. Yuck man. 04/ No littering, especially on the trails. 05/ Share the path, road or trail. 06/ Use your common sense – if you wear headphones, keep the volume down. If you’re on a busy route, keep your eyes peeled.…

The ‘Forever’ Rules

From the ‘Events Capital’

The Western Cape likes to tout itself as an events capital, and for good reason. The province hosts a number of major events, from running to conferences to festivals. Runner’s World asked the Office of the Premier for its view on 2020 events, in a province that attracts large numbers of event enthusiasts. “At this stage, it’s still too early to tell when exactly we will be able to return to hosting sporting events, or any major gathering of people,” said Bianca M. Capazorio, spokesperson for Premier Alan Winde. “Being able to host major events again would depend on a number of factors, including whether gatherings and interprovincial and international travel are allowed by national government regulations at the time, the number and rate of infections in the province, and…

FIX HIP PAIN FOR GOOD

“You can have surgery or stop running.” He actually put it in slightly gentler terms, but those were the options my orthopaedic surgeon gave me last summer. Nearly a year earlier, I had started feeling sharp, stabbing pains in my groin. During runs, the pain sporadically went nuclear, and my leg would give out. Even walking, I needed frequent breaks. I took six months’ rest from running and focused on gentle resistance training to strengthen my hips and core. When that didn’t help, I did three months of physical therapy. But the pain worsened, morphing into a dull, almost constant ache in the base of my left butt cheek. An MRI in September showed that I had femoroacetabular impingement (FAI), a deformity in the hip joint that causes the bones…

FIX HIP PAIN FOR GOOD

Lockdown Lethargy WHILE ON LOCKDOWN, even the most dedicated will have lost much of their aptitude for the long run. Start again cautiously, with easier 5km, 10km, and then 16km runs to reintroduce your rested body to the road. 1 UNDER ARMOUR HOVR VELOCITY 2 RUN R2 499 BE PATIENT. SHORT SESSIONS, AND BUILD FROM THERE. 2 PUMA ULTRA RIDE R1 999 3 ADIDAS ULTRA BOOST 20 R2 999 4 SALOMON SONIC 3 ACCELERATE R2 399 5 ASICS GEL CUMULUS 22 R2 300 Most Used A TRUSTY PAIR OF TIGHTS ready and waiting for those uninviting colder days will help sway your ‘should I, shouldn’t I’ state of mind towards the thumbs-up choice, even if it’s just for a few short kilometres. 6 ADIDAS RUN IT TIGHTS R 74 9 7 UA QUALIFIER SPEEDPOCK PERFORATED ANKLE R1 199 WINDY, RAINY DAYS often look more intense from behind the comfort…

FOLLOW THESE TRAINING RULES TO STRENGTHEN HIPS – AND THE MUSCLES THAT SURROUND THEM

MOVE TO THE SIDE Performing lateral and external-rotation hip exercises strengthens the gluteus medius and minimus – the muscles that stabilise your hips as you bound from one foot to the other, says Gillanders. These muscles are often weak in runners. WORK YOUR CORE Your core is a complex series of deep muscles around your trunk and pelvis that provides stability when running. Weakness in this system can throw off trunk positioning, stressing the hip joint and overworking certain muscle groups, such as the hip flexors and abductors, says Scott McAfee, a physical therapist with MovementX and the Formula Running Centre. Increasing your core exercises – such as deadbugs, planks, and hollow holds – in your routine is also vital. To improve core activation when running and optimise your overall…

Get a new perspective on running – don’t run

IT’S EASY TO FORGET how purely sociable running is. I tend to do a lot of running alone; it’s as much an escape from others as anything. But recently – when I was injured, and at a parkrun purely as a spectator – I got a totally different perspective. When I’m racing a parkrun, it’s not a particularly social activity; I’m locked in to rituals established from youth, and these can isolate me from others. I arrive 30 minutes or so beforehand, have a little loosener jog on my own and stretch a bit, and all the time I’m trying to get my head into gear, thinking about how I want to run the race. I’m not uncommunicative, but chatting is not primarily what I’m there for. And because this is…

Get a new perspective on running – don’t run

Hip Anatomy 101

1. FEMUR The ‘ball’ of the ball-and-socket hip joint, your femur attaches to many of the hip’s strongest muscles and absorbs impact with each foot strike. It should glide easily in the hip socket, but running’s repetitive nature can contribute to bone deformities (such as FAI) – as well as muscular imbalances – and can cause painful irritation on the femur’s bony protrusions. 2. LABRUM The rubbery cartilage lining the acetabulum, the deep circular socket in the pelvis. The labrum makes the joint strong and stable, and helps the femur glide more easily. If the femur pinches against the labrum (which it often does, though it may not cause pain), the protective tissue can tear, increasing the risk for pain (especially when running) and arthritis. 3. HIP FLEXORS This muscle…

The New, Old, Unspoken, Unwritten & Forever Rules of Running

RUNNING RULES AND RUNNING ETIQUETTE are ever evolving; though there is a certain set of standards that runners follow, and this is what makes us such fine and arresting companions at events and at other social occasions. But sometimes (for we are only human) we forget the rules. Or the rules change. Or we’ve run for years without ever knowing the rules. The rules – more of a guide, really – can also be updated and changed without warning. Remember how short shorts went from being uncool to being totally cool again? These things can get confusing. So here, we present the 2020 Guide to Running in Fine Form. Which may or may not change for 2021. (It all depends which government minister reads Runner’s World.) The ‘Old Normal’ Rules…

The New, Old, Unspoken, Unwritten & Forever Rules of Running

The ‘Forever’ Rules

Just As A Refresher, Or For Anyone New To Running, Here Are The Forever Rules Of Running – Always Relevant. 01/ No spitting or snot balling on busy roads and pavements. 02/ Remain polite. (Even in a time of global terror and panic. If we can’t smile and wave, then the virus has won. Of course, with a mask on, no one can see you smile; so these days, it’s more of a friendly eyebrow raise. You might need to practise this in the mirror.) 03/ No visiting your favourite coffee shop in sweaty running gear. Yuck man. 04/ No littering, especially on the trails. 05/ Share the path, road or trail. 06/ Use your common sense – if you wear headphones, keep the volume down. If you’re on a…

The ‘Forever’ Rules

Lockdown Lethargy WHILE ON LOCKDOWN, even the most dedicated will have lost much of their aptitude for the long run. Start again cautiously, with easier 5km, 10km, and then 16km runs to reintroduce your rested body to the road. 1 UNDER ARMOUR HOVR VELOCITY 2 RUN R2 499 BE PATIENT. SHORT SESSIONS, AND BUILD FROM THERE. 2 PUMA ULTRA RIDE R1 999 3 ADIDAS ULTRA BOOST 20 R2 999 4 SALOMON SONIC 3 ACCELERATE R2 399 5 ASICS GEL CUMULUS 22 R2 300 Most Used A TRUSTY PAIR OF TIGHTS ready and waiting for those uninviting colder days will help sway your ‘should I, shouldn’t I’ state of mind towards the thumbs-up choice, even if it’s just for a few short kilometres. 6 ADIDAS RUN IT TIGHTS R 74 9…

Get a new perspective on running – don’t run

IT’S EASY TO FORGET how purely sociable running is. I tend to do a lot of running alone; it’s as much an escape from others as anything. But recently – when I was injured, and at a parkrun purely as a spectator – I got a totally different perspective. When I’m racing a parkrun, it’s not a particularly social activity; I’m locked in to rituals established from youth, and these can isolate me from others. I arrive 30 minutes or so beforehand, have a little loosener jog on my own and stretch a bit, and all the time I’m trying to get my head into gear, thinking about how I want to run the race. I’m not uncommunicative, but chatting is not primarily what I’m there for. And because this…

Get a new perspective on running – don’t run

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