Author: Modern Athlete

Diabetic Walker
I recently got diagnosed with Type 2 Diabetes. I weighed 116kg when diagnosed, but have since lost 17kg. I am planning on doing my first 5km walk end of July, and I am planning on doing a 10km run in a year from now, therefore I want to start jogging now, but I am worried I might hurt myself because I am still so heavy. Should I wait till I lose another 10kg or 20kg or can I start slowly? – CATHERINE GOOSEN, GOODWOOD

ANSWER
There are many benefits of exercise, especially walking, for Type 2 diabetics. A study done by Newcastle University academics Dr Michael Trenell and Prof Roy Taylor has shown that a 45-minute daily walk can help to control diabetes. It further found that Type 2 diabetics who walk regularly can reduce the negative effects of diabetes. In the study, published in the journal Diabetes Care, Type 2 diabetics were paired with a control group who didn’t have diabetes. Each person was given a pedometer and asked to walk over 10 000 steps a day. The researchers found that walking for an extra 45 minutes daily meant burning 20% more fat – improving their muscles’ ability to store sugar, which helps to control diabetes.

What is exciting about this study is that it provides an immediate way to control diabetes without drugs. By building physical activity into everyday life, the difficulty of making time to go out just for exercise is avoided. It is an important and simple health message: Walking 45 minutes extra a day helps diabetes, and the sooner one starts with this the better.

Walking every day will help diabetics with:
• Improved glucose control – Exercise helps muscles absorb blood sugar, preventing it from building up in the bloodstream. This effect can last for hours or even days, but it’s not permanent. That’s why walking regularly is essential for continued blood glucose control.
• Better cardiovascular fitness – Because people with diabetes are at increased risk for heart disease, this is an important benefit.
• Weight control – Regular walking burns calories, which can help you to lose weight, or maintain weight loss, and in turn can reduce health risks.
• Reduce body fat percentage.
• Increase bone density.
• Lower blood pressure.

The wider benefits of walking are well attested. If you’re yet to establish the habit of walking every day, remember that walking is one of the best exercises you can do, because:
• You don’t need special clothes.
• If you’re very overweight, you can just walk for a few minutes.
• Friends and family can join you on a walk.
• You can walk anywhere: Cities, countryside, shopping malls.

One of the most common reasons given for not exercising is lack of time, but there’s really no excuse for not fitting walking into your day. Contact Run/Walk for Life on 086 100 5566 or [email protected] for a branch near you.

Modern Athlete Expert
RAY BIENEDELL
Run/Walk for Life (Group Director of Operations)

Cramping Arms
I have recently been suffering from cramps on my arms during long distance runs. So far it has happened to me twice. It first started this year during the Two Oceans Marathon at about the 48km mark and then again at about the 15km mark to go at Comrades. I noticed that my legs are super OK when this happens, it’s only my arms, and that slows me down terribly. Please help! – TSHEPO MAMORARE, RANDBURG HARRIERS

ANSWER
The same way that your legs fatigue during a long run, so does your upper body. The difference is that runners train their legs to cope with the distance, but very few train their upper body. Over time, as you tire while running, these muscles fatigue and start cramping. Strength training for the biceps, triceps, upper back and shoulders can help to alleviate or delay the onset of fatigue, pain and cramping.

Tension can also build up in the upper back and shoulder region from keeping your arms in the same position for long periods of time. This can also result in inadequate blood supply to the arms. In order to stop the build up of tension, keep your upper limbs relaxed while running. Make sure your hands are not held in a tight fist, nor are your arms bent rigidly at your elbows. Drop your arms intermittently, relaxing your arms at your side. You can also shake your arms out, and do a few shoulder shrugs and backward shoulder rolls.

Modern Athlete Expert
TONI HESP
Physiotherapist in Edenvale, Johannesburg. Has finished 21 Comrades, four Ironmans and two New York Marathons, plus various cycling and canoeing events.

‘Feel the burn from the lactic acid,’ ‘cool down properly so that the lactic acid won’t make you stiff,’ and ‘as long as you stay under your lactate threshold, your body won’t produce lactic acid and it won’t limit your performance.’ These are all commonly used phrases in the sporting world, but there are many facts and myths concerning lactic acid. We investigated a few.
 
Myth: Lactic acid…
Fact: The term lactic acid is often wrongly used. The correct term to use is lactate, since it does not exist in your body as an acid. The reason for this misconception will become clear further on in this article.

Myth: Lactic acid is produced in your body during high intensity exercise.
Fact: Lactate is one of the products of glycolysis (the process of breaking down glucose to produce energy) and thus is present in your body all the time, even during rest.

Myth: Lactic acid build-up is an indication that the muscles are working anaerobically (in the absence of oxygen).
Fact: The increase in blood lactate levels with increase in exercise intensity is only an indication that more carbohydrates are being used to produce energy. The latest research shows that a muscle might never become anaerobic!

Myth: Lactic acid build-up causes the muscle burn during high intensity exercise.
Fact: Hydrogen ions (H+) are a product of energy production. The higher the exercise intensity, the more H+ is produced, which causes the burning sensation. Without lactate, this burning will become unbearable much sooner during exercise – more on this later.

Myth: Lactic acid build-up causes DOMS (delayed onset of muscle soreness) 24 to 48 hours after a high intensity exercise session.
Fact: Lactate is cleared from your muscles and blood within an hour after exercise. During marathon and ultra-marathon events the intensity is usually not high enough to cause a noticeable increase in lactate concentrations. The soreness is caused by microscopic muscle tears, mainly due to eccentric muscle contraction.

Myth: The lactate threshold is the specific point where the body switches from aerobic (enough oxygen available) to anaerobic (in the absence of oxygen) metabolism and starts producing lactic acid.
Fact: Blood lactate production (and usage) rises continuously as exercise intensity increases. At higher intensities, lactate production overcomes lactate usage, and you start seeing a rise in lactate concentration. This is correctly referred to as the lactate turn point.

The BIGGEST Myth: Lactic acid is a useless, toxic by-product of anaerobic metabolism.
Facts: Lactate is essential for energy production during exercise.
• Lactate produced by the muscles is converted to glucose in the liver, which is an important fuel for the brain and can delay the drop in blood sugar during endurance events.
• Lactate released into the bloodstream can be distributed to glycogen -depleted muscles elsewhere in the body and used to produce energy. The heart also uses lactate for energy production. This phenomenon is known as the “lactate shuttle.”
• As mentioned before, H+ is produced during energy production. Build-up of these ions inside the muscle causes it to acidify, which interferes with muscle contraction and causes the burning sensation during high intensity exercise. Lactate helps to transport H+ out of the muscle cells into the blood stream – from there maybe the misconception that lactate is an acid – and thereby prevents the effects of H+ build-up.

If this is all true, is there than any value in lactate testing and specific training?
A lactate test is conducted by measuring the lactate concentration of a small blood sample at every speed of an incremental running test. These concentrations will rise steadily with each increase in speed and it will be possible to draw a curve indicating the increase in lactate concentration as speed increases. The rise will become more prominent at the speed where lactate production overcomes lactate use/removal. This point is known as the lactate turn point. This has traditionally been used to predict performance and indicate at what specific speed/power output/heart rate the muscles becomes anaerobic. We now know that there is no such thing as an anaerobic threshold and research has shown that these tests cannot accurately predict performance.

The value of lactate threshold testing is twofold:
• It can be used to monitor progression in fitness levels. As an athlete becomes fitter, he will be able to run faster at the same lactate concentration. Thus, if the curve moves to the right, you are on the right track with your training.
• The speed or heart rate at lactate turn point can be used to plan training sessions more effectively. Theoretically, lactate turn point is at about 4 mmol/l (this will be different for every athlete, and it’s therefore a good idea to have it tested).

Some runs should be done at speeds at or just below lactate turn point. These sessions have been shown to improve performance and lower lactate concentrations at a specific speed. Sessions at speeds lower than lactate turn point should be done as base training and recovery sessions, and will improve lactate metabolism (producing energy from lactate). High intensity sessions, at speeds higher than threshold, are important to improve your body’s buffering capacity against the H+ produced in the muscles.

As research becomes more advanced, a lot of what we believe now to be fact will be shown to actually be myth. As athletes, we have to stay in touch with the latest research and use the knowledge to our advantage.

Tekkie Town is celebrating its 10th birthday this year and has come a long way from its humble beginnings in 2001. Over the years it has become known as a store catering for the whole family, making it an affordable spend for everyone. Selling great brands at great prices has always been one of the cornerstones of the Tekkie Town business, which has grown tremendously. “At first we grew by three stores a year, then by six and eventually we opened 45 stores in 2008,” says Gert, who describes himself as a born retailer. “In the retail industry, service and a great product is everything. I believe in treating a customer like you want to be treated.”

STARTING OUT
When it comes to retail experience, Gert is right up there with the best, having been in the retail industry for the last 20 years. His career jumpstarted about 16 years ago when he met Braam van Huyssteen, owner of Tekkie Town. “He asked me to manage Tropica, his local store in Mossel Bay. At first, we sold formal pants, belts, shirts and other fashion clothing that catered for the relevant market at the time. But soon we started tapping into the sporting market, selling cricket bats, tennis and squash racquets, sport shoes, etc. We started off with a few major brands and expanded to include most other big brands. The years from 1994 to 2000 were very good retailing years!”

From Tropika, a couple of Sport City’s rolled out, catering for the sport lover. “About the same time the Tekkie Town franchise saw the light. It started as small franchises in places such as Riversdal and Piketberg. From there we rolled out the main Tekkie Town enterprise all over the country, under one owner’s umbrella.”

A PASSION FOR ALL THINGS SPORT
Gert is just as passionate about sport as he is about his career. “I have loved sport since school days. I surfed, and played cricket, squash and golf. But in 2008 I picked up a bad virus and nearly died. Shortly after recovering I had to remove my tonsils, then I had a double groin operation. To top it all, I suffered from high blood pressure and cholesterol. I thought it would never end! Then my doctor suggested I start running. How’s that for a doctor? First he prescribes exercise before he prescribes medicine,” chuckles Gert.

So Gert started running initially for health reasons, but it quickly grew into a passion far greater. “I have a great wife and two loving children, and I realised I had to change my lifestyle, but in the process I started loving running, fitness, the beautiful scenery and meeting likeminded people.”

Gert has achieved many personal victories in his sporting life, one of them conquering the Merrell Eden Duo over 150km. “I was part of a relay team and was very proud when we finished, especially because I had no running background. I was also very proud when I completed the Two Oceans Half Marathon.”

He admires the elite athletes, but it is the average runners who have inspired him most up to now. “Former minister Adriaan Vlok started running at the age of 55 and ran his first Comrades at the age of 62. He finished third-last! That inspired me, and of course my doctor, who motivated me to start running with him in 2010 and to join a club.

Besides running Gert also enjoys mountain biking, as he sees it as great cross-training. He loves surfing and though he hasn’t done it for a couple of years, plans to get back on a surfboard soon. “I think we all have a goal of finishing Comrades, but I would also like to run an international marathon. The idea of participating in events across the globe inspires me.”

BALANCING ACT
Gert describes his working days as full and not always typical. “I believe in hard work at the office followed by a good run or a gym session. Spending quality time with my wife and children is very important to me.”

He fits sport into his busy life by planning ahead and making time for it. “It is not always easy and it takes strength of character to discipline yourself.” Running has definitely influenced his career and work ethic, and Gert believes sport gives you mental strength in your career. “Being fit makes you operate with more vooma! On top of that, running is a great stress reliever. There is no excuse for not exercising!”

When Calie Beneke lined up at this year’s Comrades Marathon, he had only trained 23 days for the big event. A niggling injury kept sidelining him since January and he nearly gave up on finishing his 35th – and last – Comrades Marathon this year. But then something happened; on 25 April an old training buddy from Australia phoned and asked whether he was running the Big C. Calie replied no, but that same afternoon he donned his running shoes and ran 3km for the first time in months. His injury held up and over the next 23 days he followed it up with more runs, his longest run being 30km.

On 29 May, Calie lined up at the start of Comrades 2011., and finished in a time of 10:04, but admits it was a long day on the road. “I didn’t put pressure on myself to finish in a certain time, but my body told me that I was doing too much. The last couple of kilometres I started falling apart. Despite this, it was a good day out and I enjoyed the race.”

THE FIRST OF 35 JOURNEYS
Calie’s first Comrades came in 1967, at the age of 30, shortly after a parachute accident in the army in Bloemfontein. “When they removed the plaster around my leg, I had a pair of tekkies in my hand, and when the doctor asked me what I’m planning to do with the tekkies, I said I’m running Comrades! He told me to forget about it. Shortly after I finished my first Comrades in a time of 8:12.”

Four years later, in 1971, Calie met Comrades gold medallist Gordon Baker and started training with him. “Gordon convinced me to tackle Comrades for a second time. I did and 1971 was the actual start of my Comrades career. In those years I was very competitive. I suppose I still am, maybe now more within myself. When one finishes Comrades, you want to know that you ran to the best of your ability. Comrades is an emotional race and day, no matter how many times you have run it.”

TRAINING IN THE HEY DAYS
Calie remembers his training in the ‘old days’ with fondness and says in those days the longest training run before Comrades was definitely not a 60km run, as many runners do these days! No way, it was running the Comrades route, all 89km of it! He still chuckles about the time he met up with eight friends to run the Comrades route as training. The night before the group of friends watched a movie and returned just before midnight. They realised they had to get up three hours later to run and decided it was pointless to sleep. Why not start running immediately? And that’s exactly what they did. “We arrived at Polly Shortts just as the sun came up.”

Then there was the year when a double tot of whiskey got Calie through another Comrades training run. “Gordon and I were a bit faster than our training group. We got a bit ‘windgat’ and decided we would start 16km outside Maritzburg and catch up with the group. Well, we ran the first 16km in 60min, and needless to say, further in the run I started feeling dizzy and had double vision. I went into a hotel at Drummond to wash my face, and as I walked out the barman asked me if I wanted a drink. I downed a double whisky, and by the time I hit Pinetown I was in perfect shape!”

Since that day Calie has made his whisky drinking at the halfway mark in Drummond his Comrades tradition. He pulls out his little Whisky bottle and downs a double tot before he sets off on his way again. “It’s worked for me! I suppose everyone has their own little remedies. In the old days I know some runners drank salt, glucose, bicarbonate of soda and aspirin, all mixed in their energy drinks!”

THE COMRADES JOURNEY
Calie, who previously ran in the colours of Germiston Callies Harriers and Collegians Harriers, has over the years performed exceptionally well at Comrades. He has earned 20 silver medals, 6 Bill Rowans and 9 bronze medals. In 1977 he placed 12th (6:23), then 13th in 1978 (6:10), 11th in 1979 (6:09), 17th in 1980 (6:04) and 13th in 1981 (6:10). He was also twice a member of the team to win the Gunga Din team trophy at Comrades.

And on top of all that he is the first person to have received the first and the last silver medal at Comrades. In 1979 he finished in 11th position in a time of 6:09, earning the first silver medal on the day. Then in 1992 he got the last silver medal, finishing in a time of 7:29:59. “I didn’t plan that! As I came into the stadium I stopped to look at all the spectators. Then suddenly I heard the announcer saying there were only 45 seconds left to the cut-off for silver medals! I ran so fast and saw the guy with the gun in the air. As I ran across the line I tackled him off his feet,” says Calie, who has a marathon PB of 2:28. His many achievements include running the London to Brighton in 1975 and finishing Two Oceans six times; his best time being 3:33.

SAYING FAREWELL TO COMRADES
In 2003, Calie ran his 30th Comrades, and because he always wanted to finish his Comrades journey on a round number, it would have been his last. “That morning at the start, I cried like a child, and even later on while running. Just thinking that it was going to be my last Comrades made me very emotional. Shortly after I finished I decided to keep going till number 35!”

“Now I am definitely finished with Comrades, but not with running! Training for Comrades takes up a lot of your time; for a couple of months it becomes your whole life and you can’t even visit friends without worrying about the long run you have to do the next morning. I also have some niggling injuries. My body is telling me it is time to stop.” But as long as he is able, he will keep on running. “To me, running is like breathing – I cannot live without it. It is in my blood.”

WORDS OF WISDOM
Calie says it’s up to each runner to decide what works for him or her. He says he is not the perfect example of how one should train, especially because he never believed in a long taper period before Comrades. “Some guys start tapering six weeks before Comrades. I never did, that was when I started doing most of my distance. If you had to dig a hole for a day, your hands will get sore and you will hurt, but do it for a month and your body will get used to it. The same goes for running, over the years my body adapted to my training programme.”

One thing he does believe in strongly is not to race too often, a mistake he says too many runners make these days. In his build-up to Comrades, Calie would only do one race a month. “You cannot run a PB at every race and every time trial. One hard race a month is more than enough.”

Calie, a proud member of Kempton Road Runners, is known for some of his unique ways, such as talking loudly to himself when running. “I know some people might think that ‘old toppie’ is off his trolley, but it helps. When running down Fields Hill at Comrades, I constantly remind myself to slow down.”

His advice to runners is to always persevere until you are tired… and then you still keep on running. “Too many runners think they are tired while running and then they start walking. Actually they are not tired, just fed up of the distance and mentally tired.”