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Nothing is Impossible

Marking Marsha

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Marsha’s r?sume makes for impressive reading: Over 300 test caps and
appearances at two Olympic Games, three Commonwealth Games and two World Cups. She
made her international debut in 2001, has captained the side since 2006, and
says she has come a long way since first breaking into the team: “The
differences between 18-year-old me and myself now is my physical strength and
toughness, and that I can handle pressure better.”

 

Her flair for the game runs in
the family – her mother, Marian
Marescia, has often been described as the best player to never play
internationally for South Africa, due to Apartheid – and Marsha has been
involved in the sport since a young age.
“I basically grew up beside the field with my mum being a provincial
player in KwaZulu-Natal as well as a provincial and junior national coach. I
chose hockey as my main sport from grade nine.”

 

Marsha spent many years playing
for Southern Gauteng and has just started her second season with Premier League
side SV Kampong in the Netherlands, where she lives with her
husband, Alex Cox, who is also a women’s hockey coach and was an assistant
coach to Dutch women’s hockey team that won gold at the London 2012 Olympics. While
adapting to the Dutch culture remains challenging, Marsha has plenty of help
and support from Alex, as well as her club and teammates. “The hockey has been
challenging, as we have a few Dutch internationals as well as the German
national captain, but it’s easier with a lot of foreigners in Utrecht, which is
a student town, and the club really makes an effort to make you feel at home!”

 

SPEED AND STRENGTH

Averaging 9.5km of running per game,
Marsha’s fitness needs to be consistent, so running – both endurance and
sprints – remains a vital part of her training. “A hockey player needs to last
70 minutes at a high intensity and speed to keep up with and eliminate
opponents, and you also need physical upper body strength. We don’t pump
ourselves up in the gym, but we work on having a good core strength base that gives
you explosive power.”

 

In a typical week, Marsha’s
training will include agility and weight training on Mondays and Wednesdays,
and a focus on score fitness and speed on Tuesdays. Thursdays are reserved for
two team sessions of two hours each to work on match preparation, and she spends
another two hours with the club on Fridays before resting on Saturdays ahead of
Sunday match days. It’s also a plus having Alex around, says Marsha, with his
understanding of the demands of a pro. “We share the love for the game and
fully support each other in our respective roles in the sport. However, not
training together helps us to enjoy our time together away from hockey!”

 

PROUDLY SOUTH AFRICAN

Apart from her debut and 300th
test matches, Marsha says her other career highlight is her first Olympic
experience in Athens 2004, where the SA team beat eventual gold medallists
Germany and placed ninth overall. Looking ahead, Marsha says 2014 holds many
exciting opportunities: “Next year it’s the FIH World Cup and Commonwealth
Games a month later, and my goal is to leave Scotland after the Commonwealth
Games with a medal! I care so much about the progress, process and success of
the team, and it keeps me motivated to play my part on the field!”

Humble Hero

Looking Good!

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Your sixth album, Good Look, was released a few weeks ago, and the first single, Brown Eyes, has already given you
another hit. How are you feeling about your music now, compared to the first
album, and where do you see your music career going from here?

I try to
change with every album and do something new and to explore new sounds and themes.
With every album comes a change and growth. My latest album is my most mature
album thus far and I am at a point where I can write and produce good material.

 

What, for you, has been the highlight of your
music career thus far?

I think
the highlight for me would be releasing my sixth album. To stay in the music
business for as long as I have is very difficult. It’s a major indicator that I
have had some staying power.

 

What was it like appearing on the Oprah
Winfrey Show, and how did that come about?

It was a
big moment in my career. Oprah heard me sing at a Christmas party for Madiba,
she liked what she heard and so she flew me over. Way back when I was in
school, I would get home and Oprah would be on TV, so it was super surreal to
be invited onto the show as well as have the chance to perform. It ranks
amongst my top three experiences as a musician.

 

You did a BA at Wits University, studying law
and business management. Has your education contributed to your success in the
music industry?

Without a
doubt! If I had not gone to university and understood the business side of
music, I don’t think I would have been around for as long as I have been. I run
my own label and management company, and it’s given me the freedom to steer my
own boat.

 

What is still on Danny K’s music bucket list?

I would
like to tour and do more shows overseas. I want to show the rest of the world
what I can do. Also, a big international music award would be amazing! That is
a big dream of mine.

 

Turning to fitness, you obviously want to
look good in your line of work, and usually exercise goes hand in hand with
that. Do you have a strict training schedule and what does it entail?

Yes, I
have a training schedule and try my best to fit five to six sessions in a week.
My training includes road running, gym and spinning. Running is my main passion,
but I do like to cross-train.

 

How do you manage to fit training into your
schedule?

When I
travel it gets hard, but I think that’s why I love running so much, because all
you need is a pair of running shoes. So I always take my Nikes with me, and I
wake up in the morning wherever I am and go for a run. I will do at least a 5km
or 10km to start my day off. Mornings are my training time.

 

Does your eating plan match your training
plan?

When I am
training properly, I believe in eating properly. You can’t out-train a bad
diet! I eat clean, lean and low on the carb intake. It works for me. I do have
a bit of a cheat in the weekends, though, because by Sunday I crave a good
burger or pizza.

 

In the past year you ran your first 10km at
the Nike Run Jozi, then your first 21km at the Old Mutual Two Oceans Half
Marathon. Did you enjoy these races, and will you be seen at more races in the
near future? I can tell you, I am used to being nervous before a show,
but it doesn’t compare to how I felt before the Two Oceans! The first 5km I did
a bit of walking and almost turned back because I was scared that I wouldn’t
make it. Then I started running and thought, I can do this! I finished in two
hours, and my aim is to break this time by 10 or 20 minutes. After that, my
next goal is to run a marathon and then take on an ultra-marathon. My ultimate
goal would be to do the New York Marathon.

 

Besides fitness, have you taken anything from
running?
I have learnt my greatest life lesson from running! I used to run on the road
and see people who didn’t look athletic that were flying past me. I realised
experience and muscle memory definitely count for a lot. Runners come in all in
shapes and sizes, so never judge a book by its cover.

 

Do you train alone or with others?

I am
solitary runner, I get my ‘zen’ and ‘alone time’ from running. I don’t enjoy
running with a partner, as I am very competitive, so it always ends up being a
race. I have tried to get my wife Lisa to run with me, but she says I run too
fast for her. I would love her to try it out, but I haven’t succeeded… yet!

 

Along with your good friend and fellow
musician Kabelo, you started SHOUT in 2005, a non-profit, anti-crime initiative
partnered with Crime Line to encourage South Africans to take a stand against
crime, and have raised millions for organisations that help people affected by
crime. What are your plans going forward for SHOUT? We are about to
build a whole series of libraries in impoverished schools in the country to get
focus on education and not all the bad choices out there. We are going to
implement state-of-the-art learning facilities. In 2014 we will release a third
SHOUT song with a whole host of musicians.

 

Any plans to incorporate your passion for
running in the SHOUT campaign? Yes, we are actually getting behind a
race in Thembisa, to motivate the people and get them fit. We believe in sport,
and Kabelo and I are both passionate about running. We even sponsored the
Soweto Marathon in 2010.

 

What advice would you give to someone who
says they can’t fit training time in? My advice would be that
if you are leading a busy lifestyle, you need to train more than you think.
Training allows you to release your stress and be more productive. It will make
your busy lifestyle easier, because if you don’t have that hour to release your
stress, things can really start building up. Everyone has 30 minutes to do
something – it helps… and helped me.

 

What can you tell me about yourself that most
people don’t know about you? I worked as a banker before I became a
musician. I made the brave decision to give music a shot, as I didn’t want to
live with a ‘what if,’ and I am glad I did it.

 

Do you run with music, and if so, what will
we find on Danny K’s running playlist? I find it hard not
to run with music. I listen to high energy dance music like David Guetta,
Calvin Harris and Swedish House Mafia.

 

Lastly, do you have a motto or mantra that
motivates your running? I love the Nike slogan… There is no finish
line… because no matter how far you run, there is another run the next day,
the next week and next year!

Soldiering On

Gelled Up!

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In the past few years, energy gels have become the
preferred choice for most long distance athletes because of the consistent
texture and the fact that they are easy to consume. They are digested and
absorbed quickly, resulting in a quick and easy surge of energy during a race,
plus they’re easy to carry on you on the road!

 

Energy gels are essentially concentrated sports drinks
which contain about 80 to 100 calories each, and all energy gels need to be
taken with water to ensure that they’re digested properly. There is a huge
variety of tastes and textures on the market today, so it is worth testing a
range of gels during your long training runs in order to find a product that
works for you. Here’s what to look for in a gel:

?        
Carbohydrate: 80-100 calories in
the form of 70-80% maltodextrin and 30-20% fructose. This combination creates a
complex carbohydrate, which has been shown to digest very quickly. Maltodextrin
has little or no flavour, even at high concentrations, which helps energy gels
to not be overly sweet.

?        
Amino Acid Blend: Helps to combat
muscle fatigue, assimilate the conversion of carbohydrates into energy, and
helps with mental focus.

?        
Electrolytes: Sodium and potassium
are important to balance the electrolyte levels in your body. Potassium also
reduces cramping and improves overall fluid movement in the body’s cells. Both
of these electrolytes are lost through sweat during exercise and should be
replaced throughout your run or race.

?        
Caffeine (optional): Caffeine is great for
improving performance and speeding the absorption of carbohydrate, but too much
can upset the stomach. Play around with energy gels that contain caffeine and
ones which do not, to determine which option is best suited for you.

 

WHEN TO TAKE THEM

The timing of when you should take your gels is an
individual choice. Each athlete processes carbohydrate at a different rate.
This variation in absorption rate has to do with how well your stomach reacts
to the energy gel. When running at high intensity for a long duration, your
body often diverts blood away from the digestive tract to the legs to help your
legs continue to move. Sometimes your body may shut the gut down completely, or
it may just slow down the digestion and absorption process.

 

By taking the energy gels early in your race, when your
body is unlikely to be under great stress, you have a better chance of
processing the sugars faster. It would be best advised to take your first
energy gel somewhere between the first 30-45 minutes of the race. Because the
digestion process will be slowed or halted the further you get into the race,
you need to be careful not to overload your stomach. I would suggest waiting
about 45-60 minutes between gels before taking another one.

 

It is important to consume approximately 250ml of
water with every energy gel sachet, but if you are consuming some form of
energy drink in combination with energy gels, it is important to reduce your energy
gel intake. You should then consume one energy gel sachet only every 90-120
minutes.

 

Your digestive system is trainable, so if you consume
energy gels during training, particularly if you do it at set intervals that
correlate to when you will take them during your big race, your body will learn
to keep the digestive process running and you will digest them more readily.
This is why it’s critical to practise your exact fuelling strategy as often as
possible! Also, energy gels may be a little sweet for you, and your stomach
rebel from consuming large quantities, so you should be testing your stomach’s
tolerance to different makes and flavours in training. Then, when the big race
comes, you won’t be trying something new, and you’ll know you can race hard!

 

About the Author

Salom? Scholtz is a Registered Dietician and is currently working as a
private practicing dietician in Sunninghill, Johannesburg. She is especially
focused on weight-loss, diabetes, hypertension, high cholesterol, sports
nutrition and digestive disorders. You can contact her on 011 807 8251 or
[email protected].

Lights

Soak Away Your Soreness

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In 1618, near the small town of Epsom, England, a
farmer led his cows to a spring but found that they wouldn’t drink the water.
He tasted it himself and found it to be very bitter, but also noticed after a
few days that the scratches and rash on his hands seemed to have been healed by
the water. Word soon spread of the healing waters of Epsom, and today a worldwide
industry in Epsom salt is still going strong!

 

What the good farmer had discovered was a spring rich
in hydrated magnesium sulphate, due to the soil types in that area. It is a
naturally occurring pure mineral compound that offers numerous health
benefits as well as many beauty, household and gardening-related uses – but for
us athletes, possibly the best use is as a bath salt, in a process known as Transdermal Magnesium Therapy. Transdermal means the magnesium sulphate
is delivered through the skin and right
into the bloodstream, and is one of the best ways of administering medicines quickly
and effectively without it affecting the sensitive digestive system. Studies
have shown that magnesium and sulphate are both readily absorbed through the
skin, and the added bonus is that Epsom salt slows the rate at which your skin
wrinkles in water, so you can soak longer without worrying if you still need to
go out again after your bath.

 

THE BENEFITS

Magnesium
plays a number of vital roles in the body, including regulating the activity of
over 320 enzymes, while sulphate helps improve the absorption of nutrients, so
the list of benefits of Transdermal Magnesium
Therapy is impressive:

?        
Eases
stress and relaxes the body: Magnesium helps to produce serotonin, a
mood-elevating chemical within the brain that creates a feeling of calm and
relaxation. Magnesium ions also relax and reduce irritability by lowering the
effects of adrenaline and improving sleep and concentration.

?        
Increases
energy and stamina: Magnesium encourages the production of ATP
(adenosine triphosphate), the energy packets made in the cells, helping you to
look better, feel better and gain more energy.

?        
Relieves
pain and inflammation: Treats cuts, sore muscles, bruises, strains
and sprains, as well as bronchial asthma and migraine headaches.

?        
Helps
muscles and nerves function properly: Epsom salt can help
regulate electrolytes in your body, ensuring proper functioning of the muscles,
nerves and enzymes. Magnesium is also known to be critical in the proper use of
calcium, which serves as a main conductor of the electric impulses in your body.

?        
Helps
prevent hardening of arteries and blood clots: Epsom salt is
believed to improve heart health and help prevent heart disease and strokes by
improving blood circulation, protecting the elasticity of arteries, and preventing
blood clots.

?        
Makes
insulin more effective: Proper magnesium and sulfate levels increase
the effectiveness of insulin in the body, helping to lower the risk or severity
of diabetes.

?        
Eliminates
toxins from the body: Sulphate helps flush toxins and heavy metals
from the cells, easing muscle pain and helping the body to eliminate harmful
substances.

 

Other
conditions or problems that can be cured or treated with Epsom salt include
Athlete’s Foot, toenail fungus, foot odour, splinters, skin
problems (specifically blackheads), colds and congestion, and gout. So get
yourself some Epsom salt bath salt and soak away the soreness, tiredness and a
host of other ailments. (Please note: It is unlikely you will overdose on
magnesium or suffer side-effects from Transdermal Magnesium Therapy, but if
pregnant, first consult a doctor before soaking in an Epsom salt bath.)

Potato Power!

Great Trails of South Africa

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WHY GO

Red Barn has it all if
you’re keen to run trail or mountain bike in the Jozi area: Safe venue (electric fencing and extra security on weekends), varying terrain and 25km of world-class trails and single-track designed for
the USN Mountain Bike Cup, no less. There is also an Acrobranch aerial cable
setup for kids and various other outdoor options.

 

WHAT YOU GET

Situated upon the edge of an extensive stand of
eucalyptus trees, the well-maintained, multi-use trail meanders in and out of
the plantation and through agricultural fields and grasslands spreading onto
the wooded Kaal River course. Keep in mind that you’ll be sharing the venue
with riders, but folks are doing this all around the world without getting
grumpy. You can plan to run at least two to three hours, so it’s well worth a
visit.

 

WHERE TO RUN

Start at the Big
Red Barn, where you can check out a large-scale map showing the full network of
trail options. Signage is based on IMBA (International Mountain Biking
Organisation) code: Green circles denote casual riding, blue circles denote intermediate,
while black diamonds denote advanced. If you’re looking for an easy route, head
out of the gate and to your right along the entrance road, looking out for the green
circle signs onto the single-track to your right after 500m. Once you’re on the
single-track, you will start winding your way through the eucalyptus stands, moving
closer to the Kaal River. Keep right until you reach the banks (2km) and then
follow the course left, occasionally dipping off onto a quick little
‘jakkalsdraai’ into the surrounding grasslands. Watch out for riders,
especially along the wooden stiles and bridges spanning the dongas here and
there.

 

Approximately
4km into your run, keep left to traverse along some ploughed fields. This takes
you up towards the opposite fence, and you’ll cross the main entrance gravel
road. Follow the fence line through a few straggly cypress trees, then drop
back down towards the river at around 7.2km. You cannot really get lost, as you
have the fence lines, access road and river course to use as navigational
handrails. For this very reason, I did not stick to a specific route, and ended
up doing an enjoyable run just shy of 12km.

 

RED BARN FAST FACTS:

TERRAIN: Single-track,
gravel road

MAP: www.thebigredbarn.co.za
or at venue

ACCESS REQUIREMENTS: Permits for sale at venue

FACILITIES: Shop, ablutions, etc. on site

CELL RECEPTION: Full signal

BEWARE: Speeding
mountain bikers

TIME OF YEAR: Year round, thunderstorms in summer

 

GETTING THERE

The ‘Big Red
Barn’ is an antique hay barn which has been salvaged and restored on Sunlawns
Estate, a 200ha farm just on 15min from Centurion. Look for the turn-off onto
the M18 off either the N1 or R21; the ‘Big Red Barn’ is located equidistant
between these two highways – look out for the signage after around 15min. GPS
COORDINATES: 25 55 52.10″ S / 28 14 02.18″ E LOCAL INFO:
www.thebigredbarn.co.za

 

STAY HERE

Check out www.lekkeslaap.co.za for literally
thousands of B&Bs, self-catering and other accommodation options in the
immediate area.

 

Cramping your style?

Enchanted by Magical Hobbit

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Merrell Hobbit Trail Runs presented by Nikwax, Hogsback, Border, 11-12 October


The
100km event takes runners on a magical journey along the Amatola Hiking trail,
with over 5000m of ascent, making it one of the toughest multi-day trail running
events on the calendar. The two days are long, with average finishing times of between
eight and 12 hours each day, giving the runners plenty of time to reflect on
life’s subtleties as they experience the physical, mental and emotional highs
and lows that come with covering the extreme route. There is also a ‘rustic’ overnight
stay at Cata Hut, adding to this truly unique experience.

 

A
field of 41 runners lined up at the start line at Maden Dam on the Friday
morning, with only 30 managing to get an official finish at the Arminel Hotel,
Hogsback on the Saturday afternoon, once again led home by 2012 winner, Ryno
Griesel, while race novice Driekie Black claimed the women’s title. Most runners
finished elated and smiling, some with tears of relief and joy, but all saying
there were no words to describe how they felt as they crossed the line.

 

While
the 100km runners were busy with their second day, over 220 runners made the
trip to Hogsback for the one-day races. The 38km event took the runners on a
loop out and over Hogsback Mountain, joining up with the 100km route, while the
16km runners did a tough loop in the forests surrounding Hogsback. The 5km loop
was far tamer, with families and kids getting a taste of single-track trail
running at its best.

Check out www.mountainrunner.co.za
for more photos and results.

Otter Records Tumble

31 Days Atop the Table

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Many athletes defy their age, happily accepting compliments like, “Wow,
you don’t look your age,” and I believe that how we choose to celebrate birthdays
is key to how we will ‘age.’ With birthdays, I place myself in the same
position as I do when I am competing as an athlete: I want to be better than
the previous year (or race), stronger than before, changed in a way I will only
know through exhaustion. So, come the 1st of October each year, I
require two things of myself, each for 31 days or more. The first is a physical
change (permanent or not), and the second, a mental challenge.

 

This year, turning 29, I felt I was peaking physically as an individual
and athlete, and as a businessman, so it needed to be a significant birthday.
The physical change (non-permanent) was a full beard – keeping in mind that I
cannot stand facial hair in the slightest. It’s itchy, looks untidy, and gives
me the creeps when I look in the mirror. The mental challenge: 31 days of climbing
Table Mountain every morning at sunrise.

 

Admittedly, I hadn’t quite thought the second part through that
thoroughly, but the prospect was motivating. Needless to say, however, that when
I worked it out, I realised I would have to be up every weekday morning at 4am
to be on the mountain by 5am, which is about 22km from where I live in Blouberg,
then have just over an hour for hiking to be back in the car by 6:20, in Blouberg
by 6:45 to get ready for work, take my daughter to school and be at work by
7:50. Weekends I would have to be up at 4:30, on the mountain by 5:30 and down
by 7:30 to take my Fit Friend class at 8am on Saturdays and sailing on Sundays.

 

The first 10 days, I was all over that mountain like a dassie on drugs,
trail running like a king, taking photos of everything, rock-hopping till my
quads and calves burnt like the 4th of July fireworks. Days 11 to
20, I was not quite so optimistic. Fun ran ahead of me… far ahead! Miserable
fatigue and exhaustion were setting in for the long haul.

 

Days 20 to 25…I had never felt so deeply drained before, almost
regretting the sheer stupidity it took committing to such a challenge without
thinking it through. I talked my way out of it several times when my alarm went
off, but then talked myself back into it at the five-minute snooze buzzer. Most
mornings I faced a stubborn tug-of-war with myself. Thankfully, on days 26 to
29 I felt at ease with the fact that I only had a few days left. I had come
into a rhythm I appreciated.

 

The mornings of 30 and 31 October, and Friday 1 November (when I hiked
Lions Head for a change of view), were some of the most epic mornings I have
experienced, in so many unexplainable ways. My expectation of the days had
changed forever. I felt so intrinsically connected with the world, with myself,
with everything I came into contact with.

 

I wrote in a diary every day to map my thoughts, and the amount of
self-coaching I went through during the month was impressive. It’s fair to say
I am very hard on myself, but extremely effective. The beard was with me throughout,
and having the world around me on board with my double challenge, the
exhaustion in my face was always a conversation-starter. But shaving on the 1st
of November was, well, bliss.

 

As difficult as this challenge may have seemed, once it was over I knew
I could do 100 days if I really wanted or needed to. Like many athletes, I have
the mental capacity to persevere and push myself where many don’t, or can’t go,
and through sharing my madness I saw friends, family and people in my fitness
classes change their perspective and expectations of themselves.

 

I feel strongly that at some stage during the month this became bigger
than me, and that’s one of the biggest reasons I completed the challenge. It
was not so much about finishing it, but having started it in the first place. There
are adventures in our lives that we sometimes forget we have had, but building ourselves
from those blocks, I think, is the foundation by which athletes define
themselves – personal experiences all put together to make up this person that
achieves, that strives for more from themselves.

Banish the Bounce!

Run Better… by Swimming

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Swimming to cool down after a hard run in summer is
always a treat, but swimming offers so much more. For starters, it is
particularly useful for recovery, as the water has a cooling effect on muscles,
which enhances recovery. Still better, swimming is non-weight-bearing, so when
used as part of your fitness routine, it promotes recovery of muscles, joints
and bones. There is an increase in activity of the circulatory system due to
increased bloodflow through muscle activity, and swimming also activates the
core muscles, which can lead to faster and longer running form. Furthermore, something
that runners might not know about is the beneficial effect swimming has on the
brain: Learning and practising new motor-neuron skills has a significant
positive impact on the aging process on our brain and body functions.

 

The caveat to all these benefits, however, is that
with poor swimming technique, other problems can arise, so it’s not just a case
of jumping in. For example, back pain and an unconditioned shoulder can result
from hyperextension of the spine from a poor body position in the water. Poor
technique can also result in swimming too hard and taxing yourself in what is
meant to be a recovery session.

 

SWIM MINDFULLY

Even runners who swam at school and think they are fairly
competent should be careful: That was a long time ago, and the type of swimming
you did then was fast and not mindful at all. Runners are also challenged to
adapt mentally to swimming in a pool, because with just a black line to look at
and little opportunity to chat to mates in your usual running group, boredom
could set in, so it’s important for you to up your focus.

 

Before starting, it’s best to get some advice on
technique, to avoid injury and stay motivated. Find a coach who is focused on
technique, because just joining a swim squad is not the answer, as these can
turn into mini races – especially for the competitive runner. Frustration could
also set in as you discover that you are not as good at swimming as you are at
running. Squad swimming can result in poor swimmers, but swimming more
mindfully will decrease chances of injury and take away the boredom factor. You
will have too much to think about as you practise executing a good stroke, and
swimming will become a form of meditation and rest from running (and life).

 

FIND YOUR PACE

Since you are not looking for a major gain in your
fitness, it is best to practise swimming in the very lowest range of perceived
effort. This might be a challenge, though, if you have poor technique,
especially relating to breathing. Seek advice, don’t just try and plough
through! Avoid training sessions that you find on the internet, as these don’t
speak to technique and will often recommend training aids which may not benefit
you. For example, kicking with a kick-board may seem like a good idea, as it
will certainly give you a workout, but you are also putting your back into a
hyper-extended position, which might cause you pain. The same goes for hand paddles
– they add resistance and build muscle, but put strain on unconditioned shoulders
and could lead to injury.

 

You might say that since you only want to swim for
recovery, it doesn’t matter how you swim. Well, it does matter. First avoid
injury and in time you may discover another joy, aside from running. And it
could turn out to be a bonus if you find yourself laid off from a running
injury. You never know, you might become addicted to swimming and find yourself
lining up for a triathlon or swimming race in the future!

 

ABOUT THE AUTHOR

Georgie Thomas is the Head Coach of Total
Immersion Swimming South Africa. Go to www.totalimmersionsa.co.za to find out about
workshops all around SA, or mail [email protected].

There’s Always Time

Your Hips Don’t Lie

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Pronation in the foot results from a combination of motions resulting in a
position where one’s foot is everted (rolls inward on the run). That’s normal.
We all pronate. In fact, without it, running would be rather uncomfortable… but
too much pronation, or over-pronation, can lead not only to unevenly worn
shoes, but sore knees and other niggles. Now, the theory holds that a larger Quadriceps
angle – the Q-angle at which the femur (upper leg bone) meets the tibia (lower
leg bone) – puts more stress on the knee joints and ankles, resulting in
increased pronation, and since women generally have wider hips than men,
resulting in a larger Q-angle, it holds that women will generally pronate more
than men.

 

For podiatrist Chris Delpierre,
of the Sport Science Institute of South Africa, the subject of women pronating
more than men due to their diverse biomechanics is a difficult one. “It seems
pronation has somehow become the bogeyman in running, an evil motion that
somehow is responsible for all our running injuries. It is in fact a very
normal movement of the foot and ankle during weight-bearing activities, that helps
with shock absorption,” explains Chris, who does however note that excessive
pronation can cause unnecessary stress. “The question about women pronating
more than men somehow implies to me that women should then get more running
injuries linked to pronation, which is not the case. Women definitely have
different biomechanics to men, and this means that women need different shoes, not
just smaller ones with different colours!”

 

ANOTHER VIEWPOINT

Meanwhile, registered
biokineticist Faaeza Bala doesn’t rule out the
larger Q-angle theory: “It does change the biomechanics of women’s running
style compared to men, placing a greater amount of stress on the knee joint and
therefore increasing the risk of knee pain and injuries.” However, she says
there an even bigger factor in increasing a
woman’s odds of over-pronating. “The main factor is her ability to
become pregnant. During pregnancy, hormones are released in the body to loosen
ligaments in the pelvis to allow for easier delivery. Unfortunately, these
hormones tend to affect all ligaments, including those in the feet, which support
the arch and prevent over-pronation.” It’s the same reason why many women also
find their feet growing during pregnancy.

 

So while the myth remains an
up-in-the-air issue, there are definitely injuries that pop up with a larger
Q-angle:

?        
The quads pull on the
kneecap, which can cause added stress on a long run, and over time this can
damage the cartilage on the underside of the kneecap, resulting in the common
over-use injury known as ‘runner’s knee.’

?        
ITB occurs with
weakened hip muscles, whereby the illiotibial band, a stretch of tissue extending from the pelvis and hip and inserting just
below the knee, is crucial for stabilising the knee during running. The added
stress on the band will cause inflammation and pain on the band right next to
the knee.

 

The good news is that there’s a
way to get around injuries caused by over-pronation. “Exercises aimed at
strengthening the muscles supporting the joints in the foot can help to reduce
functional pronation,” explains Faeeza. “Also, exercises to strengthen the
thigh and hip muscles that stabilise the knee joint can also reduce the number
of knee injuries caused by a larger Q-angle, or wider hips.” In other words, by
strengthening one’s quads, the knee won’t be as affected by the natural
movement of the foot.

Go Nuts!

The Unogwaja Challenge

Modern AthleteFeaturesLeave a Comment on The Unogwaja Challenge

THAMAR CLARK

Nickname: Posh

Age: 31

Self-given Unogwaja Title: Executive
Director of Ideas

 

About me: I am a Digital
Editor at Women’s Health in Cape
Town. I love running because there is no better way to feel free, be inspired,
enjoy nature and feel the vibe of a city. The endorphins help, too! I am a
dreamer, adventure freak and digital whiz. I have just completed a 5 500km
cycle tour through Asia. The treatiest thing about me is that I am a dreamer! My
favourite quotes are: “Only those who will risk going too far can possibly find
out how far one can go…” (T.S. Eliot) and “All people dream, but not
equally… the dreamers of the day are dangerous people, for they dream with
their eyes open and make them come true.” (Lawrence of Arabia)

 

Goals:

?        
To inspire others to live life to the full.

?        
To enjoy even the small moments in life.

 

Charity I support: The Sports
Trust – SMS race 694 to 42030 to
donate R30 to Thamar’s cause.

 

RICHARD CLARK

Nickname: Becks

Age: 34

Self-given Unogwaja Title:
Uphillrunner

 

About me: I am a freelance
3D animator from Cape Town. My sports are road running, trail running, road
cycling and mountain biking, because it’s my medicine. I love it! I am an
adventurer and competitive athlete who is always up for a new challenge. The
treatiest thing about me is I am the house husband. My favourite quotes are: “Some
people want it to happen, some wish it would happen, others make it happen.” and
“Twenty years from now you will be more disappointed by the things you didn’t
do than by the ones you did do. Explore. Dream. Discover.” (Mark Twain)

 

Goals:

?        
To run a sub-3-hour marathon.

 

Charity I support: The Starfish Foundation – SMS race 672 to 42030 to donate R30 to
Richard’s cause.

DAVID WILLIAMSON

Nickname: Ginger
Wizard

Age: 33

Self-given Unogwaja Title: The Tan
Line

 

About me: I work in sport
event/travel management. My sport is hockey: I do my best to get in the way of
fast-moving hockey balls, because it’s surprisingly rewarding! I get to wear
cool kit and I get to do daft things on a daily basis. I have great teammates
and great times. I am a little bit eclectic and have lots of random interests.
The treatiest thing about me is literally my ability to consume vast amounts of
treats! My favourite quotes are: “Training is like fighting with a gorilla. You
don’t stop when you’re tired. You stop when the gorilla is tired.” (Greg
Henderson) and “The question isn’t who is going to let me; it’s who is going to
stop me.” (Ayn Rand)

 

Goals:

?        
Take in and enjoy every moment, even the suffering
during this year’s Unogwaja.

?        
Finish the Unogwaja Challenge!

?        
Find more adventures to take along the way rather than
just watch them on the Discovery Channel.

?        
Work towards an Ironman in 2014/15.

 

Charity I support: Wildands –
SMS race 682 to 42030 to donate R30
to David’s cause.

 

MIRANDA SYMONS

Nickname: M

Age: 34

Self-given Unogwaja Title: Comrades
Queen

 

About me: I am a physiotherapist
from Cape Town. My sport is running (and cycling and swimming and playing
hockey!) because I love the feeling of pushing my body and seeing how far it
can go. Running is my favourite sport, mostly because I run with very cool
people – runners are awesome! I absolutely love Comrades! It is my favourite
day of the year. The treatiest thing about me is no matter how far, long or
deep the sporting challenge is, I smile the whole way through it. My favourite
quotes are: “Just play. Have fun. Enjoy the game. The rest will take care of
itself.” (Michael Jordan) and “Toughen up, buttercup.”

 

Goals:

?        
To run 10 Comrades Marathons and get my permanent
number (53177).

?        
To inspire people to follow their sporting dreams and
achieve more than they thought possible.

 

Charity I support: The Pink
Drive – SMS race 712 to 42020 to
donate R30 to Miranda’s cause.

All information and images supplied by Nutreats and extracted from their
#TreatyProfile Unogwaja edition weekly features. To find out more about the
weekly profiles and the Unogwaja Challenge 2013 Team, go to www.nutreats.co.za.