Courageous Kerry

Taking Over the Roads!

Picture
this: A South African race has grown so popular that the organisers announce a
25 000 cap on entries in order for the venue and route to handle so many
athletes. Chances are you’d probably assume we are talking about the Comrades
or Two Oceans, but we’re actually talking about a Spar Ladies 10/5km event! And
that is because the various women’s races on our calendar, notably the Spar
Series races that have been going for around 20 years and the slightly younger
Totalsports Ladies’ races, are attracting an ever-growing number of women (and
quite a few cross-dressing men) to the roads.

 

SPAR LEADS THE WAY

It
all started in 1991 when the first Spar race was held in Durban, as Spar looked
for a way to give back to its customers, says original race co-ordinator Ian
Laxton: “Ladies only, no time pressure, fun, entertaining, and all lady athletes
get their value for money with a big goody bag! This formula has kept the
series going successfully and made the numbers grow dramatically.” That first
race had less than 500 participants, but by 2000 it had grown to 25 000! And
seeing how much fun was being had at the coast, Johannesburg got in on the act
in 1992, followed shortly by Cape Town, Port Elizabeth, Pretoria and
Pietermaritzburg. Today the series boasts a collective 85 000 entries per
year, and also features the Spar Grand Prix, where top runners across all age
categories can earn points towards cash incentive prizes and a new Nissan Micra
for the overall winner this year.

 

Understandably,
the folks at Spar are proud of what they have achieved. “The Races are growing
each year, which is testimony that we are doing something good,” says Spar
Sponsorships Manager Belinda Nel. Echoing these words is
Rob Philipson, Managing Director
of SPAR: “We are very proud of the enormous impact the series has on thousands
of women across the country, and are pleased to see that they are in turn
supported by a host of family and friends, in the build-up to the race and on
the route.”

 

TOTALSPORTS ON BOARD

The
TotalSports Ladies’ Series was launched in 2001 in Cape Town, but it was
originally called the Avon Ladies Race, with TotalSports as the presenting
sponsor. That first race brought 400 women to the roads of Bellville, and by
the next year the field had grown to over 4000! Then in 2003, with TotalSports
now the title sponsor, the race moved to picturesque Stellenbosch, and it’s
still growing in size today.

 

“Johannesburg
also needed a taste of TotalSports energy and therefore our second race was
launched in 2007, and in 2011 we added a third race in Durban,” says Jacky
McClean, head of PR and Communications at Stillwater Sport & Entertainment,
which co-organises the series in conjunction with another pre-eminent SA race
management company, Top Events. “Now the series boasts a combined turn-out of
15 000 lovely ladies each year, with the Stellenbosch and Johannesburg races
both on National Women’s Day. We always had it in mind to celebrate this day
with our races, and to focus on ensuring a super experience for runners, walkers,
sponsors and spectators.”

 

So this August, celebrate
Women’s Day (and month) with your feet by being part of one of the many
wonderful women’s races on the calendar:

Thursday 9 August

?        
Totalsports Ladies’ 10km & 5km Johannesburg, Central
Gauteng

?        
Totalsports Ladies’ 10km & 5km Stellenbosch, Boland

?        
Women’s Day Challenge 10km & 4.2km, Western Province

?        
Sanet Wentzel Memorial Women’s Day Challenge 10km & 5km,
South Western Districts

?        
Leading Edge Women’s Day 5km & 2km, South Western
Districts

?        
Women’s Day Ladies’ 10km & 5km Challenge, KwaZulu-Natal

?        
Setsing SuperSpar Women’s 10km, PLUS 5km Walk, Free State

Friday 17 August

?                    
Welkom Medi-Clinic Nite Women’s 5km, Free State

Saturday 25 August

?                    
Spar Ladies’ 10km & 5km Centurion, Gauteng North

(Turn
to our Race Calendar on page 36 for more details.)

Show me the money!

Beat the Brrrrrr!

For
most of us who take a sabbatical during the winter months, the motivation to start
training again comes when we wake up one morning and suddenly realise our
favourite outfit no longer fits, or our family and friends start remarking
about our “late growth spurt.” So we decide to start training again the next
day, carefully select our kit and put our shoes out, and set the alarm with
every intention of waking up and teaching the tar a lesson in the morning. But
something changes during the night…

 

The
alarm buzzes and as you slowly open your eyes, all snug in your warm, toasty
bed, feeling energised by a good night’s sleep, but then you recall the promise
you made to yourself only a few hours back. It’s amazing how many excuses suddenly
come to mind as to why it’s not a good idea to head out for a run. With that,
it’s a done deal: The alarm is reset for another hour, maybe even two, the
duvet is pulled all the way up and it’s back the beauty sleep that was so
rudely interrupted. The problem arises when you eventually do get out of bed
and walk past your kit and shoes, which seem to be sitting there with that
mournful look that says, “Why don’t you want to play with us?”

 

JUST DO IT

As
you go to bed tonight, put your alarm out of arm’s reach, so that you can’t
simply lean over and hit snooze. When it goes off, you’ll have to get up to
switch it off, and once you’re up, there’s less chance that you’re going to
climb back into bed and carry on where you left off. The toughest part of
training in winter is getting out of bed, but once you’re up and out on the
road, you soon realise that actually it’s not as bad, or as cold, as you
thought.

 

Suddenly
you’re feeling good and energised, and as you walk into the office, you hold
your head high, knowing that you did something hundreds of others were unable
to do today: You defeated yourself! But if you really can’t bear the thought of
heading out the door into the icy cold dark of the early mornings, don’t worry,
because there are other ways to keep your fitness levels ticking over in
winter.

 

1 Hit the gym: Do a
10-15min easy warm-up on a spinning bike, the Stair Master or the elliptical
trainer, all with low resistance gradually building up to a higher RPM. Next,
head to the treadmill, set the elevation to 1.5% (to offset the fact that
treadmill training is easier due to no wind resistance), and play around with
various 10-20min sessions of quality, for example:

?        
Run easy for 90 seconds, then hard for 60 seconds,
repeating 6-10 times.

?        
Increase the pace and elevation to 4-5% for 60 seconds
and then easy for 120 seconds, repeating 5-6 times to give you a great hill
session.

?        
Do a tempo session of 5min easy and then increase the
pace until you’re hitting your 5 or 10k race pace and hold that for 10-15min,
then easy for another 5min.

Be
creative and use your imagination. Once you’re done with your quality session
on the treadmill, hit the spinning bike once more for a 5-10 minute easy cool-down.

 

2 Join the class: Sign up for
one of the group classes for a spinning, aerobics or yoga class. It’s far
easier getting back to training when you know others will be slogging it out
next to you.

 

3 Hit the indoor pool: Do a few
swimming sessions, which are great for core muscle strength and builds your
cardiovascular system. The water temperature at most gyms is normally around 25
degrees – warmer than outside!

 

4 Skip the morning gloom: There is no
rule stating that to be a runner one has to train in the morning or evening.
Why not slip out for a quick 20-30min run during your lunch break? If that
doesn’t work for you, head out in the afternoon after work, when temperatures
tend to be around the high teens – ideal for running.

 

5 Give yourself a goal: Get out the
race calendar and identify a race to do in the next month or two, write it on a
piece of paper and put it up on the fridge, next to your bed, or some place
where you’ll see it often. Make it your goal and you’ll find all the motivation
you need!

Take on the 5150 Tri

Chasing the Shuttle

When
Team SA was announced in June for the London Olympics, four badminton players
had cracked the nod, a men’s doubles pairing of Dorian James and Wiaan Viljoen,
and a women’s pairing of Michelle Edwards and Annari Viljoen. Dorian played in
the 2004 Athens Games, while Michelle went to Athens as well as Beijing 2008,
but for the Viljoen siblings, it will be a first taste of Olympic action, and
Annari is naturally even more excited to be going with her older brother:
Very few
people can say they went to the Olympics, even less with a sibling and both
competed.”

 

Both pairs won their African continental preliminaries
at the Thomas Cup (men) and Uber Cup (women) and played in the finals in China
earlier this year, having already won the All African Champs in Morocco last
year, and that saw them included in the SA team for London. “The d
ay I heard I
had qualified was the best day of my life,” says Annari. “I started playing
with Michelle in 2009 and the last few years have been hectic as we’ve played
as many tournaments as possible to get a higher world ranking, because we had
to be continental champs with a world ranking in the top 50 to qualify.
Michelle has loads of experience, and I’m still learning from her each time we
play together.”

 

NEED FOR SPEED

Annari,
who is the current SA singles champion as well, works as a fitness manager at
the N1 City Virgin Active gym in Cape Town. She says her working environment
makes it a bit easier to build and maintain the
running fitness that is an essential
part of her training, as she can easily training on the treadmills in the gym,
although she prefers getting outside in the fresh air. “In singles you need
more endurance, as you have to cover the whole court, but in doubles it is more
about explosive speed, so I need a combination of endurance and speed work.”

 

“Michelle
and I do long runs of 5-10km each Sunday in the off-season break in
December/January, to build base fitness, but then we focus on sprint and
interval work the rest of the year.
A typical interval session is a hard run at 95%
intensity for 45 seconds, then slower for 15 seconds, and repeated 20 times.
That is like a badminton rally with a short breather between points to fetch
the shuttle.
We normally do speed sessions twice each per week, plus we follow a gym
programme, and we train every weekday from 9am to 11am on the court to work on
our shots and combinations, as well as ‘sparring’ against other players.” This often
sees them playing against men in order to raise the intensity and speed of
their practice matches.

 

When
asked if she enjoys all this running, Annari quickly nods her head. “I do enjoy
it, but it is hard, because every time I run I put in 100% intensity. It is
always about pushing myself harder in order to help my badminton. If I can say
after a run, ‘well, that wasn’t too bad,’ then I obviously haven’t pushed
myself hard enough. One day I would actually love to just jog for a change!”

Best trip to the seaside ever!

Comrades Family Affair

Back
in the early 1990’s, I became intrigued by this running race called the
Comrades Marathon. It caught my eye when an insert appeared on the TV revealing
the history behind this iconic race, and I saw the founder was an early war
veteran named Vic Clapham. Interesting, I thought, this gentleman had the same
surname as me. After doing extensive research via my family and the Comrades Marathon
Association, it came to light that Vic Clapham (Senior) was my great-great
grandfather, and I learnt that no Clapham family member had ever completed the
Comrades – Vic Clapham (Junior) had attempted the ‘Down Run’ in the 1930’s, but
did not finish.

 

So,
after years of watching this awesome race, both on TV and from the roadside, I
decided at the age of 34 to attempt running it. I did all that was needed to
start my journey: I found the right club, one that had history behind it, a
family club, the Natal Carbineers. It appealed to me because of Vic being in
the First World War. I was never the athletic type at school in terms of
running – I preferred cycling – but over time, with the help of dedicated,
friendly clubmates and other friends, I quickly learnt the tricks of the trade.
So in 2011, I was in Durban for the start of my first ‘Up Run’ to
Pietermaritzburg.

 

WHAT A FEELING!

Words
cannot explain what I felt that morning standing amongst 18 000 runners,
singing the National Anthem and hearing Chariots
of Fire
. Whilst en route to Pietermaritzburg, it felt so different being on
the road than watching it from the TV or roadside, so much more alive. Much to
my joy, I managed to work my way past Drummond, but unfortunately, I did not
make it to the finish – but any disappointment was shortlived, and by the time
registration came around for the 2012 ‘Down Run,’ I was ready to give it a
second try. I qualified again by running the Maritzburg Marathon, with a
slightly better time, and then I counted down the days to 3 June. This would be
my year to shine, and my goal was to earn a Vic Clapham medal.

 

In
2011, amongst all this craziness, I went to a meeting at Natal Carbineers one
Friday evening to hear about this movement called Red Sock Friday. I met an
awesome, inspiring young man, John McInroy, the visionary behind ‘I Wear Red Socks
on Fridays,’ and I was absolutely blown away by his story. I knew instantly that
a connection had been made, and that bond has just grown stronger over time.

 

READY TO GO AGAIN

The
big day finally arrived: Sunday 3 June, Pietermaritzburg City Hall,
the start of Comrades 2012. The atmosphere was electric, and I was proudly kitted
out Natal Carbineer colours and wearing my iconic “shooops” socks. The anthem
was sung, Chariots played out and the
goosebumps kicked in. I was determined to reach the stadium in Durban. I had
met up with a fellow Carbineer, Shannon Smith, at the start and we made a pact
to try and stay together until the finish. We paced ourselves perfectly and I
was feeling confident and positive, and the day became even more inspiring when
I ran past other runners wearing red socks.

 

Coming
into Drummond was awesome, because it meant that I had left Pietermaritzburg
behind and was destined for Durban.
I continued along the route, enjoying the cheering from supporters, but the
real crunch arrived when I shuffled down Fields Hill. The 10km to go mark came
and I knew I was almost home, so I carried on in agony, realising my first
comrades was almost in the bag. Then, with just 3km to go, I decided to walk to
the stadium, as I knew I was home safe.

 

CLAPHAM PRIDE

I
was amazed at the atmosphere within the stadium and what an awesome feeling it
is to run to the finish line. At last, I crossed over the final mat in 11:29
and ‘air-punched’ in excitement. Just after this, I met up with fellow finisher
and ‘Red Socker’ John McInroy, who happened to be waiting for friends to come
in. We just hugged each other in excitement to celebrate me finishing my first
Comrades. It was then that it sunk in that I had just made history: I am the
only Clapham family member to successfully complete the Comrades!

 

I
had conquered Comrades 2012, running it in memory of my great-great
grandfather, and accepted my Vic Clapham medal, in my Carbineers colours and
red socks, with much pride and jubilation. Long may Vic’s vision live on!

Walk!

75 Years on…

Pinelands Athletic Club, Cape Town

The
Pinelands Athletic Club dates back to 19 August 1937, when 21 local residents
met to discuss a proposal for a new club by Gifford ‘Penty’ Pentland-Smith, a former
member of Celtic Harriers. The proposal was accepted and training began with
early morning sessions on a field that became the Pinelands Cricket Oval –
which is still home to the club today – and the athletes had to share the field
with the horse-riding Earl of Athlone, Governor General of the Cape, and his
wife Alice. Over the next 40 years, many Springbok athletes ran in the dark
blue vest and light blue shorts of Pinelands, including George Munnik, John
Anderson, Edna Maskell, Brenda Parkinson, Donald Macdonald, Anne McKenzie,
Heide De Kock and Freddie Williams.

 

When the
global Running Boom took off in the late 70s, ‘fun runs’ became popular in
South Africa, so the club formed its Pinelands Plodders section. Initially kitted
out in bright yellow T-shirts, many of these joggers then graduated to full
membership and blue club vests, including current Club President Kaare James
and his wife Marlene, who is the current club secretary.

 

“Marlene
and I joined the Plodders in 1978 and I ran my first marathon in 1979 at the
Kellerprinz Winelands in Stellenbosch. I’m still going strong and last year I
did my 30th Two Oceans, while Kenny Williams ran his 30th
this year,” says Kaare. “I’ve seen the club grow a lot and change a lot over
the years – it started with a family gathering feel about it, then became a lot
more serious in the 1980s, and then went back to more of a social club, and today
we have about 220 members.”

 

WINGS ON THEIR FEET

In 1983,
Dave Spence was appointed as Head Coach and under his guidance a number of
Pinelands athletes posted outstanding results, including the late Welcome Nyoka,
who was Western Province (WP) champion in road, track and cross country in the
80s. Then in the 90s Makhosonke Fika represented SA on the track and road as
well as in cross country, including the IAAF World Champs Marathon, while Nancy
Will won many WP titles and set many WP records from 10km to the Comrades.
(Dave was also coach to the ‘Flying Policeman,’ Johan Rossouw, who set the SA
100m record of 10.06 seconds in 1988, which still stands today.)

 

“Cross
Country was a big favourite of Dave’s, and in 1987 Pinelands dethroned
Stellenbosch University of the WP Cross Country title for both men and women,
and we held these titles on and off for the next 10 years,” says Kaare. Today,
although Pinelands is regarded predominantly as a road running club, there are
a few members who participate in track and field, including the club’s oldest
member, 92-year-old Philipp Frech, who holds world records in shot put and
discus in his age category. A trio of 80-year-olds, Borg Stannuis, Steve
Johnston and Neville Sharpley, are also active, while the slightly younger Robin
Buck still regularly wins long jump events.

 

CLUB ACTIVITIES

Morning
club group runs take place from Monday to Friday at 5:15am, and in the evenings
there are 10km runs on Monday and Wednesday and a hill repeat session on
Tuesday, all at 6pm. The club’s 2.5km or 5km time trial is run on a Thursday
evening at 6pm, and usually attracts between 60 and 80 athletes. Young runners
are catered for with a four-lap 2.5km course on the cricket fields, to keep
them off the roads. “The social
vibe at our club is great, especially
on Thursday nights after the time trail, when meals are on sale, and we get not
only our club members attending, but also local residents and members of other
clubs,” says Kaare. T
he second Thursday of each month is Club-Nite, and other
social activities include bring-and-braais, Trivial Pursuit evenings, scavenger
hunts, the annual President’s Breakfast Run and the annual awards dinner dance.

 

Each year Pinelands
organises the Asics Hohenort 15km run in February in Constantia, the 5x3km
cross country relay in April, which traditionally kicks of the WP cross country
season, and the McKenna Scott 10km in Pinelands in August. This third event
will form part of the club’s 75th Anniversary celebrations:

?        
5 August: Mckenna Scott 10km – the
finish will be lined with special balloons.

?        
7 August: Cocktail Party at the
club for Ex-Chairmen/Life Members/VIP’s.

?        
19 August: Don Lock Memorial 8km –
each Pinelands runner will run with a special balloon.

?        
31 August: Dinner/dance at the
Pinelands Town Hall for members & partners.

 


CONTACT
DETAILS:

Clubhouse: Lower Oval Sports Field, off St Stephens Road,
Pinelands

Secretary: Marlene James 021 531 6928
/ 073 319 4163 / [email protected]

Web: www.pinelandsathleticclub.co.za

Jumping over Jozi!

More Miles, More Smiles

Pinning
David Grier down for an interview is a challenging business when he literally
flies into the country for one day, having just run 1350km the length of the
UK, before flying back to run the length of Ireland, another 552km – and then
he is likely going to go back up north to run Hadrian’s Wall, a further 120km…
But he’s happy to chat on the phone about his latest fundraising run to raise
funds for Operation Smile while waiting in the airport lounge for his flight
back to London.

 

David
was one half of the SA duo that ran the length of the Great Wall of China in
2006, along with Braam Malherbe. Then they ran the SA Coastline Challenge, from
the Namibia/SA border to the SA/Mozambique border. David then went solo,
paddling from SA to Madagascar and running the length of the island (south to
north), an epic trek that saw him come close to dying several times. Next up he
ran the length of the Indian sub-continent (north to south) in 2011. “Out of
all my journeys, India was the hardest. It was a mental battle every single day
to carry on, because India is so chaotic. I had people around me 24/7 and never
got any peace. The noise, pollution, traffic, and constant harassment by police
and officials were terrible, but the incredible people pulled me through.”

 

OLYMPIC SPIRIT

With
his Indian run still fresh in the memory, this runner extraordinaire came up
with another idea to raise funds on the run: “I phoned up the London 2012
Olympic Committee and told them I wanted to do a fundraising run across the UK,
given that the Games were about to start, and they said they were fine with
that, as long as I didn’t end up in any of the stadia. So I asked Andrew Stuart,
part of my support crew in India who ran quite a bit of that run with me, to
run the UK Challenge with me, with
Darren
Swartz as support.”

 

This
saw the two runners start at John O’Groats, the northern tip of Scotland, and
run to Land’s End at the southern tip of England. “We started on the 20th
of June, it took us 25 days to finish, and it rained on 24 of those days!” says
David. “They put us on the A roads, because we were not allowed to run on any
of the M road highways, but the A roads have virtually no verge, just a white
line and then about 100mm of tar. So we had trucks and cars flying down the
road at us and and due to the weather, we would get obliterated by the spray of
water from one vehicle, then the next driver couldn’t see us and would have to
swerve at the last second. We were diving into the hedges all the time! And the
few times we accidentally ended up on an M Road, the police were usually there
within minutes!”

 

INJURY HURDLES

It
was also an eventful run for David thanks to his Achilles. “Our aim was to cover
50km a day and we had a tight deadline to meet because my flight back to SA was
already booked for the 15th of July. This was the first time I ran against
the clock, and that made it very hard. The first day we did 38km, then 48 on
day two and from then on we were hitting 50 comfortably, but 300km in, I pulled
my Achilles and thought I had ruptured it. I’ve had injury problems in all my
runs – every morning you wake up and think, how far can I go today? Then you
take it one day at a time, concentrate on the injury and just try to keep
going.”

 

“So
I took anti-inflammatories and the next day we had to walk 55km – it took us 14
hours! We did that for a week and that solved the problem, but now we were behind
schedule, so we had to pick up our daily distance in order to make the deadline.
We were averaging 5 to 5.5 minutes per kay, and would start each day with 15km
of walk five minutes, run 10 minutes hard, then go up to 5/20 sets for 40km,
and end off with another 5/10 set for the last 15km. That allowed us to push
70km a day, and we were flying!”

 

IRISH ADD-ON

The
reason David headed straight back to run Ireland is because of an online
competition run in conjunction with the UK Challenge. He asked supporters to
like his Facebook page and if the ‘like counter’ finished higher than his
mileage at the end of the run, he said he would run Ireland as well. With the
tremendous support David enjoys for his runs, the flights were soon being
booked… and he may have another run coming up straight after Ireland.

 

“The
guys at Aegis Media in SA challenged me to a virtual race. When I am two days
from finished in Ireland,
they will start a 120km treadmill relay at their offices, and if they beat Andy
and I to the finish line, I must go run Hadrian’s Wall.
But we’re flying along at 70km a day at the moment, so I don’t think they will
do 120km faster than us.” After a short pause, David then adds, “But I reckon I
will go run Hadrian’s Wall anyway.”

 

MORE ADVENTURE

Unsurprisingly,
David already has plans in place for his next run, but he says he is
approaching things differently now. “I can’t do this forever – and I don’t want
to be this old piece of biltong still crunching the road in 20 years’ time – so
I’m challenging others to step up now and make a difference. We’ve already got
other athletes doing long runs or paddles, even an artist doing 30 paintings in
30 days, all to raise funds for Operation Smile. Then in two year’s time, I
want to take a group on my next journey, all fathers and working men like me,
and we’re looking to run and paddle Cuba.”

 

David
recently launched a new healthy cooldrink for kids with Liquifruit, called I-can.
“It’s a blend of red grape and pomegranate, and the name is short for ‘I can
achieve anything.’ For every can sold, R1 goes to the Miles for Smiles
Foundation.” Through initiatives like this and his incredible running feats,
David hopes to continue raising funds for the kids who need operations. “We’ve
raised over R5 million and funded over 1200 operations already, but it is
getting more and more difficult to raise funds due to the economic climate, and
people are suffering from ‘donor fatigue.’ So I don’t have a specific target in
terms of how much I want to raise. It takes just R5500 to completely change the
life of one of these kids, so I just want to make as much of a difference as I
can.”

To
support David and his fellow fundraisers, go to www.milesforsmiles.co.za.


42 in 42 Against Abuse

Breathing Problems and Runner’s Knee

Breathing Problems

I need
advice on low lung capacity and running/cycling. I was diagnosed with 66% lung
capacity, I am 36 years old, and though I do run and cycle, I battle the whole
way with my breathing. Is there anything I can do to improve my breathing or
running as I am getting very despondent?
Emma Chisholm

 

ANSWER

Unfortunately
there is nothing you can do to get back to 100% of your lung capacity, but you
can better utilise the 66% you do have available. You are born with a
particular maximum lung capacity which is called VO2max – maximum rate of
oxygen flow, also known as aerobic capacity. In your case, you only have 66% of
your VO2max, hence the importance of training smart.

 

Lactate
Testing is considered to be the most important determinant of success in
endurance activities. Training at the right intensity is important to help you
reach your goal. During training, your body uses glucose as energy, and the
by-product of this glucose breakdown is lactate. To get rid of the lactate in
your blood, you need enough oxygen to break down lactate and re-use it as
energy. When you don’t have enough oxygen and produce too much carbon dioxide,
lactate can’t be broken down and it accumulates in the blood, and eventually you
reach exhaustion.

 

With VO2max
and lactate tests, we can identify the most appropriate training intensity and
type of training for you specifically, to build your fitness level at your own
pace. However, it is easier just to start running slower and concentrate on deep
belly breathing, which may aid in increasing your lung capacity and efficiency.
It expands the diaphragm to its max during inhalation and uses your abdominal
muscles to squeeze air out during exhalation, resulting in more oxygen reaching
the muscles per breath.

Modern Athlete Expert

ANDRIES LODDER

Biokineticist at the Technogym
Wellness Centre in Fourways, Johannesburg,
lecturer in exercise science and Ironman finisher. Andries specialises in sport
and orthopaedic rehabilitation and sport-specific testing and conditioning.
(www.topbio.co.za)

 

 Runner’s Knee

I am 37 years old and a casual
runner. I have done about six 10km and 15km events. I experienced a terrible
pain on my right knee during my last 15km race and I could hardly walk or climb
up the stairs afterwards. I rubbed my knee and after a week the pain was gone,
but it started again when I attempted exercising again. What is the cause of
this and what can I do for the pain to go away permanently? – Thenji Masuku

 

ANSWER

It sounds like you have patellofemoral knee pain, also known as runner’s
knee. The pain is localised around inner and outer border of the kneecap, is
felt while running, and generally gets progressively worse and is aggravated by
longer distances. Sitting for long periods, squatting and walking up and down
stairs can also cause discomfort. This pain can result from several causes:

?        
Excessive pronation of your foot. Check for
abnormal wear on your shoes.

?        
Weak hip muscles which result in inward rotation
of the thigh, resulting in increased pressure under the kneecap.

?        
Training errors which include building mileage
too quickly, or excessive speed or downhill running.

 

Treatment should include one or several of the following:

?        
Anti-pronation shoes or orthotics may be
required to correct excessive pronation.

?        
Strengthening of the thigh muscles (quadriceps)
and hip muscles to help decrease the load and pressure on the knee.

?        
Taping can help correct altered tracking of the
kneecap and temporarily decrease the pain.

 

Modern Athlete Expert

TONI HESP

Toni is a physiotherapist in
Edenvale, Johannesburg. Has finished 21 Comrades, four Ironmans and two New
York Marathons, plus various cycling and canoeing events.

Carbineers Pride

Get the BASE-ics Right

The key to winter running dressing, especially with
your upper body, is layering, using two to three lightweight layers. Not only
do layers trap body heat, but sweat is wicked away from your first layer to
your outer layers, and then evaporates, keeping you warm, dry and comfortable.
Therefore, the layer closest to your body, the base layer, should be made from
a synthetic wicking material, like polyester or polypropylene – make sure not
to wear a cotton base, because once it gets wet, you stay wet! (Wool can also
work as a base material, because it absorbs the moisture vapour generated
between your skin and the fabric as you sweat, but keeps you warmer than cotton
when wet.) Here then are a few base layers we recommend you try.

 

First Ascent Thermal
Long Sleeve Top

This polyester-based top has bamboo
interwoven into the mix, because it provides lightweight, soft and comfortable
clothing that not only aids in moving moisture away from your skin, but also
offers natural anti-bacterial properties that reduce odours. A nice feature is
the extended back-length to stop the cold getting to the small of the back.

R219
at First Ascent stockists – see www.firsta
scent.co.za for more info.

 

First Ascent Derma-Tec Base Layer

Made from Derma-Tec, a super-stretchy
polypropolyne/nylon combination, the most noticeable feature of this top is its
Body Mapping Technology (BMT) panels on the front, back and arms, which have a
different knit in key areas to allow more freedom of movement as well as better
breathability. The Derma-Tec also offers great anti-odour benefits.

R399
at First Ascent stockists – see www.firsta
scent.co.za for more info.

 

Hi-Tec Calipso Base Layer

This top uses advanced Dry-Tech fabric made from
nylon and polyester to keep in the maximum amount of heat while moving moisture
away from the skin, and adding minimum weight. Extra-breathable panels are
added below the armpits, as well as on the upper chest and tops of the arms and
shoulders, to promote extra ventilation and drying on the move.

R???
at Sportsmans Warehouse, Cape
Union
Mart, Outdoor
Warehouse, Athlete’s Foot

 

Hi-Tec Herman Base Layer

The Coolmax
fabric used here is a blend of polyster, nylon and elastan, giving you a
body-hugging fit with superior moisture-wicking properties. Added to the mix
are panels using a different, ever so slightly looser knit pattern, included to
allow a bit more freedom of movement in key areas that an active person may
need it in, hence the funky patterning.

R???
at Sportsmans Warehouse, Cape
Union
Mart, Outdoor
Warehouse, Athlete’s Foot

 

Icebreaker 200
Lightweight LS Sprint Crewe

This technical base layer is made from superfine wool of the merino, a
mountain sheep that lives in the Southern Alps of New Zealand. Combined with
lycra to give the top structure and elasticity, this gives you a quick-drying,
easy-breathing and odour-resistant material for your base, and a silky smooth, hugging,
warming fit.

R949
at Drifters stores – see www.d
rifters.co.za for more info.

 

TRIED &
TESTED BY THE TEAM

 Get-You-Going Brekkie!

 

To start your
morning on the right foot, there’s a new breakfast that will take you the
distance. Biogen Energy Porridge – Instant Energy Meal is a delicious
new fortified maize product, available in vanilla and chocolate, that gives you
sustained energy throughout your morning. It’s also appetising and will keep your
blood sugar levels stable. It is lactose- and gluten-free, contains dietary
fibre, and has been fortified to provide 100% of the recommended daily intakes
of all vitamins.

 

It is often
said that “healthy doesn’t always taste so great, but it has to be eaten.” Well,
Biogen Energy Porridge dispels this myth, as it gives you something to actually
look forward to when you wake up in the mornings! The whole Modern Athlete team gave it the taste
test and found both flavours delicious. It mixes well, and you can eat it warm
or cold, or even make a smoothie with it.

 

Available
at Dis-Chem stores.

Champion of Fitness

Tape Up and Go

Seven-time
Tour de France champion Lance Armstrong was one of the first athletes to use
the tape, and he praises the “special hot-pink athletic tape that came from Japan
and seems to have special powers”
in his book Every Second Counts. In the recent Euro 2012 soccer champs, Italian
striker Mario Balotelli ripped his shirt off after scoring, showing the world three
lines of blue tape on his back. And it’s sure to feature prominently at this
year’s Olympics. In just a short period of time, Kinesiology tape has become a
global sporting phenomenon!

 

It is a thin
stretchy healing tape that can relieve pain, reduce swelling and provide
structural support to joints and muscles, helping athletes perform at their
peak. While it may seem like a new idea, it was actually developed in the
1970’s by Dr Kenzo Case, says Tony Paladin, Chairman of Gauteng Biokinetics,
Medical Centre owner and elite athlete. “Dr Kenzo wanted to create something
with a similar texture to the human skin, so as to facilitate movement, because
most sports tapes were quite rigid, limiting joint mobility. The thinking
around this was to develop a taping technique that supported and assisted the
muscles and tendon, and not necessarily the joints and ligaments.”

 

HOW IT WORKS

“The
kinesiotape method involves applying the tape around and over the muscles in
order to prevent ‘over-contraction,’ which causes muscular cramping and
tearing,” explains Tony. “This offers support to the muscle, but still allows
full range of motion and hence movement function.” Thus the tape can be used to
treat joint pain or arthritis, reduce inflammation, prevent overstretching,
decrease muscular fatigue and provide relief from cramping.

 

According to Brett
Goldberg at Spidertech, a South African company that specialises in pre-cut
‘spiders’ of kinesiotape for specific muscles, tendons and joints, the tape
works on three levels:

?        
Structural effects are achieved when potentially harmful ranges of motion need to be
restrained, or better postural positions need to be supported dynamically.

?        
Microcirculatory effects are attained using the lymphatic range of products, for
treatment of swelling bruising and oedema. This is done by improving
superficial fluid dynamics and lymphatic drainage.

?        
The Neurosensory effect provides an
enhanced sensory stimulation, which leads to a decrease in the neural
perception of pain. Thus wearing the tape continuously for a number of days
helps normalise the neural drive to muscles that are involved in painful
conditions, or after injury.

 

On the up
side, Brett adds that there are other benefits to using this inexpensive tape.
“It is water-resistant and breathable, comfortable and easy to wear.
Applications can be worn for five days, even through showering, swimming and
intense exercise.”

 

NOT QUITE DIY BIOKINETICS

Thanks
to the growing popularity of kinesiotaping, health and fitness education
institutions like HFPA now present courses in taping, and more people are
learning to strap themselves, but you must be careful not to end up with a
“fashion accessory,” says Tony. “Merely slapping on some funky-coloured tape
makes the muscles look pretty cool, but without understanding why the tape has
been applied, the athlete will generally continue to move ‘around’ their source
of dysfunction and not ‘through’ it by moving into the area of weakness.”
He also warns that
kinesiotape cannot always replace rigid taping: “Sometimes joints need
to be stabilised in order to prevent further damage to them whilst the muscles
are rehabilitated.”

Better Breathing

Discovering Debora

There’s an
aura surrounding Debora Patta: Hard-hitting, to the point, perhaps even a
little intimidating. And it’s that style of journalism that has taken her all
over the world to meet important figures and cover the news and issues. For the
past two decades, she has fearlessly reported on world events, from the 9/11
attacks in New York to US President Barack Obama’s election campaign. On local
shores, she delivers commentary on political events, shedding light on corrupt
officials and putting those in power on the spot with her probing questions in 3rd Degree – and her frank
approach had former ANC Youth League president Julius Malema, former Metro
Police Commissioner Robert McBride and former National Police Commissioner
Bheki Cele, amongst others, sweating in the hot seat!

 

Starting
her career at Radio 702, Debora followed Madiba’s release, reported on Princess
Diana’s funeral and the terrifying Gulf War in Baghdad. In 1998, she moved to
E.tv to become their senior correspondent, then moved up to Chief Anchor for
eNews Live from March 2000 to 2005. In 2000, Debora also premiered 3rd Degree, a current affairs
show that tackles hot, controversial topics, and she is still host and
executive producer today. “It’s been a fantastic brand with millions of viewers
and has grown a great deal! I am a product of my team. There are some spunky,
talented journalists who I look forward to mentoring in the future!”

 

Debora says
her job has given her opportunities to travel around the world and meet amazing
people, and she remains happy about the path she’s carved for herself. “I love
that no work day is the same, and that I get paid to be curious and brave. The
thing about journalists is that we run into places most people are running out
of!”

 

A HEALTHY DRIVE

But there’s
more to Debora than what we see on TV. In person, she is open, candid and welcoming,
and proud of what she’s accomplished in her career. She loves to read, watch
movies and hang out with friends. She’s a wife and mother to daughters Chiara
(12) and Isabella (6), and a complete fitness nut as well. While juggling late
hours in researching and producing stories with her team at 3rd Degree, and playing mom, Debora also fits in exercise six days a
week, running on three days and mixing in cardio at the gym and cycling. On the
weekends, she’ll run between 10km and 21km, usually at a steady six minutes a
kay.

 

“People who
say there is no time to work out are full of excuses. I have two kids and only
get home after 7pm and I make the time to exercise for an hour a day,” she says,
and in all the global events Debora has been witness to, she’s used running to
explore the different cultures and cities she has had the chance to be in. “I’m
pretty rigid about exercise and what you put in your body. I’ve run everywhere.
From Baghdad to New York
and Angola.
I ran past Kensington Palace when Princess Di died and saw all the flowers
people left. I’ve also run in India and Hong Kong.”

 

For her,
it’s a unique way to see a city when she is working, “When you run, you
discover more about a place. Running in Baghdad, you experience the people
being so nice and there’s a great vibe, but I had to cover up as much as I
could when I went for a run.” Debora also put on her running shoes in New York
after the 9/11 attacks on the World Trade Centre. “It was like running in a
city of ghosts,” she explains. “There were pictures of missing loved ones
posted everywhere and you just knew they could be dead. There was something in
the air – a muck – but I got to see what it was like.”

 

Debora also
uses running to get away from the stress and deadlines. “I never think about
work when I run, my mind sort of goes blank, but every now and again I get
these flashes of inspiration. Generally it is a total switch-off time, just my
feet pounding, great music and hopefully a really good runner’s high!”

 

BRING ON THE SWEAT!

Apart from
waking up every morning at 5am for a run, Debora also does boxing, spinning and
cardio work at gym to keep fit. In 2010, she also trained for her climb up
Kilimanjaro by running up the Westcliff steps in Johannesburg. “Kili was an
amazing challenge for me and I trained for six months. You need to be fit
because the last stretch up is an 18-hour day where you’re climbing for 12
hours and then coming down for another six.”

 

Debora is
also looking to run on the Great Wall of China next year and is working hard
for other challenges. While she maintains she runs for herself and for
relaxation, she embraced competition in 2010, running the New York Marathon in
4:22:09 in support of the JAG Foundation, a charity focused on mentoring and
coaching organised physical activity programmes, targeting alcohol and drugs
head-on by showing the kids of poorer communities that they can leave a happy
healthy life. “I loved New York. It was a very easy, flat race, very cold but
very cool. As you run through each neighbourhood, people would come out to
cheer you on and if you put your name on your bib, they would call it out. It’s
the nicest race I have ever run!”

 

Debora
makes sure to eat healthily because she explains that her body “is not a
Ferrari anymore!” Exercise and nutrition remain top priorities for her and she
is a strong advocate of Tim Noakes’ no carbs theory. “Me having Italian blood,
I actually don’t eat a lot of carbs like pasta and pizza. I eat a lot of fruit
and protein. I’m also a great cook and whatever I make for myself, my girls
have. I’m not lucky at all when it comes to my weight, so I work really hard!”

 

FACING NEW CHALLENGES

Love her or
hate her for her forthright, hardcore approach, Debora has remained at the peak
of the country’s media world for 20 years and that is a testament to her strong
desire to report accurately and truthfully. “If I had to advise my younger self
starting out, I would say be brave and take risks. Also, now that I’m older, I
don’t care about the criticism I’m given. I don’t let anything get to me now.
You can’t just crumble over criticism.”

 

She also
remains hopeful for her future and the future of the media world in South
Africa. “Nothing should stop journalists now. We need to push it! I push for
the difficult questions because you can’t leave an interview and regret not
asking something. What are they going to do, refuse to see you again? You can’t
just knock on doors, you have to bash them down and hold people accountable,
and I have a responsibility to do that.”

 

In her
professional career, Debora is looking to make full-length documentary films in
the future and is still hoping to interview Jacob Zuma and Robert Mugabe. “I’m
going to enjoy it while I can. I live through and cover the first drafts of
history. Also, I’m going to run forever and make sure I keep up the lifestyle.”