Adventure Ace

Starting out as an adventure racer, Pretoria’s Greg Avierinos saw obstacle racing photos on Facebook three years ago that made him want to challenge himself in this new sport, and today he’s one of South Africa’s elite obstacle racers. – BY LAUREN VAN DER VYVER

Come October, Greg Avierinos will head over to Ohio in the USA for the Obstacle Racing World Champs, looking to do even better than the second place in his category at the 2014 World Champs. “I’m pretty competitive. Growing up on a farm in the east of Pretoria, I started racing quad bikes and did adventure racing when I was 12,” explains Greg, adding that competing in multi-day adventure races over 250km steeled his mind for the endurance and strength needed for obstacle racing. “I love suffering, in a way, because from my adventure racing, I’ve gained a tough mind to keep going. And while I’m new to the travel thing, it’s definitely exciting when you get to a new city – different weather, different altitude, trying different things.”

Fitness Focus
With a family obsessed with sports – his father did Expedition Africa in June while his sisters also took on Warrior after seeing Greg compete – fitness is an important feature of the 20-year-old sports science student’s lifestyle. His running and cycling formed his fitness base for his first Warrior race back in 2012, but his lack of upper body strength work made him miss a few obstacles on the way to the finish. So he decided to train still harder and focused on specific CrossFit workouts geared towards his preparation for obstacle racing, and the success soon followed.

However, the main contributing factor to Greg’s success in the sport has been his own backyard simulation training with friends. “My training deals with carrying poles, dragging tyres and working on the upper body,” says Greg. “I have a 180-metre loop at my house where we push tyres and sleds, and we have a jungle gym where we focus on rope climbs and bars.” Greg usually starts with a 1km warm-up lap and goes straight into tyres, runs another lap and then it’s log-carries. He ends up working on grip strength on the makeshift monkey bars, too. “The top guys can all do the obstacles, but your speed makes the difference, so with me doing a lot of multisport training, it makes me well-rounded. I work out three times a day, with longer rides and runs on weekends, and with speed and hills a few times a week.”

Adrenaline Seeker
Having also cycled 11 days along the Freedom Trail as well as finished the 947 race on a unicycle in 2011, Greg reckons focusing on obstacle racing calms his need for adrenalin. “You have to train for a variety of things, because each race is unique and you never know what you’ll get.” And while he is excited about the growth of the sport here in SA, he’s also interested to take on the Spartan World Games after Worlds, with Warrior SA nationals also set for November. “It’s epic to see new events coming along – the Beast is coming, Spartan is on its way, and every weekend the current events see up to 9000 people!”

Reaching the Summits

As an asthmatic, challenging to tackle the world’s big seven summits is quite a feat in itself, but for Katlego Letheo, her dream entails overcoming more than that. She chats to Modern Athlete about training for the big peaks, and being on Everest when Nepal’s earthquake struck. – BY LAUREN VAN DER VYVER

MA: You’ve set yourself one calendar year to climb all the summits – what made you take this on?
Katlego:
When I was living in Cape Town, I met a Russian girl who invited me on an evening hike, but I didn’t make it. It wasn’t an asthma issue, it was a fitness issue, so my mindset shifted. I started walking and swimming, and weeks later I got to the top of Lion’s Head, and decided that I wanted to climb Kilimanjaro. On that journey, I found out about the Seven Summits Challenge, the Grand Slam of mountaineering to climb the highest peak on each continent. (See below– Ed.) I never thought of myself as an athlete growing up, but after finding mountains, I have learnt a sport where I can pace myself. It’s you and the mountain, and you have to manage yourself at high altitude. I figured I could be more than the book-smart chubby girl with asthma.

MA: You were close to the peak of Everest itself. Then the earthquake in Nepal happened…
Katlego: Everest was always something to think about, because it claims lives. We were on the mountain for two weeks and returned from intermediate basecamp at 5800m and I remember being in my tent when everything started to shake. We were worried about the climbers further up and with some stability problems on our side after the aftershocks, we had to wait for instructions. We struggled to reconcile with the decision not to continue, because you dedicate so much to the climb, but it was also a vote for the people of Nepal who suffered so much.

MA: Dealing with any climb must take a lot of mental strength.
Katlego:
Sport gives you that confidence and toughness. I took a year off my job as an IT auditor to do this challenge. I have been training at the Wanderers with Jeff Lunsky, who is a fitness coach with the Highveld Lions, and it’s the best challenge to train alongside pro cricketers. He also helps train the country’s top female squash player, Cheyna Tucker, so being able to do time trials with her is a nice challenge. Monday to Thursday I’m with Jeff doing high intensity intervals with strength, to simple cardio. From Friday to Sunday, I am either in the Drakensburg or the Cape to do big hikes. For the last while, I’ve been doing a lot of tyre pulling, because when I take on Mount McKinley in Alaska, we have to pull our own sleds with supplies. Then it’s on to Mount Elbrus in Russia, where I had to turn back before.

MA: Do you ever have a bad moment when you think about backing out?
Katlego:
A climber always has that insecurity and it’s difficult to always have your game face on. But in the case of Everest, it was the first time I was being sponsored by the National Lottery Distribution Fund, so there was a responsibility even though it didn’t work out. Above a certain altitude, you’re pleading with the elements to be able to continue. You have short breath, everything swells, you have acid reflux. But with so much support from friends, family and Jeff, it makes it easier.

MA: You’re also giving back to children who are inspired to conquer mountains, too.
Katlego:
I’m working with schools and teaching kids how to hike and rock climb, and they love it! I am also going to identify five kids who will go to Kilimanjaro with me in October. All they need is to be aware of the sport. I hope that I can take this development further after summiting all of the seven. There are a lot more adventures for me after that.

Follow Katlego’s journey at http://katlegoletheo.tumblr.com.
 

The Seven Summits

The Seven Summits Challenge is to climb the highest peak on each of the seven continents:
Mount Everest, 8848m (Asia)
Mount Aconcagua, 6961m (South America)
Mount McKinley, 6194m (North America)
Mount Kilimanjaro, 5895m (Africa)
Mount Elbrus, 5642m (Europe)
Mount Vinson, 4892m (Antarctica)
Puncak Jaya/Carstensz Pyramid, 4884m (Australisia)

Breaking Two

At the age of 24, Rustenburg-born athlete Ilze Wicksell became the first woman from Africa to duck under two minutes in the 800m in 1983. In the same year, she also grabbed the 1000m national record, which still stands today, and now the Pretoria-based Tuks sports manager and high school athletics coach recalls her glory days as well as setbacks, and giving back to the sport she loves. – BY LAUREN VAN DER VYVER

Athletic success didn’t look to be part of Ilze’s future when she got to high school in the mid 70s, but then everything changed. “I was never a favourite to win anything growing up – I even failed to make my high school relay team – but one day, while I was running with my older brother up these mountains, his coach saw some talent in me and my training picked up,” says Ilze. Just a few months later she won her first inter-high 400m and 800m events, and then went on to compete in her first SA Junior Champs meet, where she placed second in the 800m. She never won a national junior title, always settling for the runners-up position, but that would change later in the senior ranks.

After her parents moved to Bloemfontein, Ilze decided to finish her schooling at Menlo Park High School in Pretoria, where she boarded with family friends, and then after school she moved back to Bloemfontein to study and to work with renowned coach De Villiers Lamprecht, who was certain of her ability to compete on a bigger stage. “It was an adjustment. As a student, I initially couldn’t make the 800m final, but in my second year, I performed better. My best then was a 2:07 finish, so I was never amongst the favourites going into nationals,” she explains. “Then I won the 800m at the 1979 SAs and cut my time to 2:03 and was selected for the Springbok squad as a reserve. I never thought I was as good as the others, but after that I knew I could be up there!”

From there, Ilze’s athletic career really took off. She won the 800m SA title again in 1980, 1981 and 1983, and added the 400m title in 1980 and 1981 as well, also improving her 800m time to 2:01 along the way. That brought increased public expectation to dip under the two-minute mark, which no African woman had done yet, even though the World Record had been 1:55 since 1976. Then in February 1983, after hard hours working on her speed, she clocked 2:37.20 in Bloemfontein to break the SA record for 1000m, beating Zola Budd by 0.7 seconds, and in March she finally broke the two-minute barrier in Stellenbosch when she stopped the clock on 1:59.39. “I remember working so hard for it, so it was special to be the first African woman to do that. But it was bittersweet, too. My father died two months before that, so when I crossed the line, I wanted to call him to tell him the news. Then I remembered I couldn’t, and I burst into tears.”

Out and Back
Because SA’s athletes were excluded from international competition in those years, Ilze decided that 1984 would be her last year in competitive athletics, because she could not see a long-term career in the sport, but she still wanted to break 1:57. So, in January that year she started her training earlier than before, determined to finish on a high note, until disaster struck. “I knew I was blessed with speed, and God gave me that talent, but one day on the track in Bloem a girl accidentally hit me on my Achilles with a discus. That was me out… I couldn’t run anymore!”

So Ilze went into teaching, then met and married American runner Ray Wicksell in 1988 when he came out to SA to compete, and a year later he convinced her to resume training after her first daughter Eugenie’s birth in 1989. “I couldn’t even run one kay after the baby! But the fact that I was running for Tuks and they gave me a little incentive to run for the club, helped me push on,” she says. Then in 1993, ten years after breaking two minutes and after seven years out of competitive running, Ilze won another 800m national title in 2:02. That took her to her first international competition at the African Champs in Mauritius at age 34, where she grabbed the bronze medal in the 800m. “After that I went to Germany to compete in a few meets, and I remember that because I ran barefoot and I was skinny, the international guys thought I was Zola Budd!” she recalls. “But my times stuck to 2:02, and it took me longer to recover, so I knew I had to slow down.”

Coaching the Future
After the birth of her youngest daughter Stephanie, Ilze returned to training and scored a win in the 800m at the World Veteran Champs in 1997. By then she knew that she would always be involved in athletics, and was working for Rentmeester Life Insurance, managing their Comrades Marathon runners, then became a manager and spokesperson for Liberty Nike Athletics Club in later years while working on developing young athletes in Atteridgeville and Eersterust in Pretoria. Then around 16 years ago, she started coaching middle distance at Menlo Park High School, and for the past eight years she has also been the manager of archery, badminton, canoeing, fencing, judo, rowing and wrestling at the Sports Centre at the University of Pretoria.

With both daughters also keen runners, having earned SA colours and competed at the World Youth Games, Ilze is happy to have brought them up in an active, healthy family environment, and she herself still runs a few times a week, because she says it keeps her mind in check while keeping her slim and healthy. She did try her hand at racing on the road some years back, but her body was no longer up to the challenge. “I thought I’d focus on 10km races, because I was not quick anymore, but my arthritis made it hard to walk properly, never mind run! That was my competitive days done.”

Today, Ilze is determined to carry on coaching and investing in talented young athletes, and wants to see sport become a priority in every student’s lifestyle. “As a coach, you’re a champ in my eyes if you set a goal and reach it. Sport translates to everything else in life – if you’re going to be a mother one day, a father, an employee – it determines who you will be.” Looking back on her running days, she says many things stand out as highlights: “That sub-2:00, beating Zola Budd to that 1000m record, my daughters and my family. My life is full because of that, and what sport has given me in all areas of my life.”

Un-Caiged

947 radio presenter Alex Caige was ready to take on his first Comrades Marathon this year, until a stress fracture put him out of action, but with a positive outlook on his recovery process, he’s ready to conquer more fitness goals. And Comrades 2016 is on the cards! – BY LAUREN VAN DER VYVER

MA: You’re big on the 947 cycle races, but when did Comrades become a pursuit you wanted to tick off?
Alex: My old man was doing Comrades back in 2012 and wanted me to try it. I’ve done cycle races with him, like the 947 road and mountain bike challenge as well as the Argus Cycle Tour, and it’s great having him with me, because it’s a distraction and motivation with the endurance stuff. Instead of joining him for Comrades then, I was doing the Fish River Canyon hike, so I outlined my first Comrades to be the 90th one. So in the middle of last year, I was getting my mindset right, because it’s an important part of the training journey.

MA: And then your stress fracture happened…
Alex: It happened when I picked up the distances in January, and I discovered it at my first marathon at Jackie Gibson. It was my qualifier, even though I knew it was notoriously tough, but beforehand, my friend I was training with kept forgetting to send me the route profile, so I thought, “How bad could it be?” Four and a half hours later I crossed the line, and that’s where I picked up the stress fracture in my leg. My muscles were fine, but I told my physio I felt a sharp pain inside my leg and she confirmed it. I got told that it would take between four and eight weeks to heal, but either way, my fitness would take a knock. I didn’t want to get to 54km at Comrades and then give in, and possibly with a long-term injury as well.

MA: You have to juggle radio with playing MC and being at events. Have you found a schedule to fit in training?
Alex: It’s difficult to balance everything. Sometimes I finish gigs at 2am, having to be up again at 4:30am. The hardest thing about Comrades is the commitment before the race, where you have to wake up early. It does become part of your routine, though, and it freshens you for the day – you appreciate it when you see this massive sunrise with streaks of gold. Time is a psychological thing. If you tell yourself it is or isn’t going to happen, that’s what it is going to be.

MA: Have you learnt to become mentally tough in the last stretches of an event?
Alex: It’s psychological. When you hit 65km at the 947 for example, you have to push through. You have to count down. I say to myself, “It’s just a training ride away,” and I map out my weekly rides into the race and that pulls me through. At Jackie Gibson, with 10km to go, I thought about my training runs during the week. I thought, “Oh, it’s a normal Tuesday night and I have to get this done.” You forget about that pain. My old man always tells me to stay positive and my mentality for training is what I bring to work. You have to believe for it to be a reality.

MA: Are you recovering well?
Alex: I went back to gym a few weeks ago to begin swimming and walking in the pool. I want to get my strength back. If you think about it, a fracture is technically a break – not a compound break, but it hurts! I will only try running again in July, starting with 3km to see how I feel. Then I want to build up slowly.

MA: Then is it back to the Comrades drawing board?
Alex: Cape Town Marathon is on the cards and I hope to build up my fitness before that. I will also be training intensely for the Cycle Challenge. Getting back into it, Comrades is obviously there. It’s the Ultimate Human Race. People think I’m crazy and say I should rather do Loskop, but I’m set. I’m a little worried about the Down Run, because of the impact Jackie Gibson had, but I have the mindset that I will do it. It’s about the vibe and challenge. Everyone should try it at least once.

Middle Distance Maestro

Olympian, World Champs bronze medallist and South African record holder in the 1500m Johan Cronje has mastered his discipline for well over a decade, but he’s now working even harder on his speed as he chases glory on the world stage. – BY LAUREN VAN DER VYVER

Back in 2004, at the Athens Olympics, Johan Cronje admits he was still content to play second fiddle to the big names on the track in the 1500m, and even considered himself a spectator, just trying to absorb as much experience as possible. “I still remember the 2004 Olympics in Athens, the birthplace of the Olympics itself, as one of my standouts after 15 years of top level athletics,” says Johan. “It was the first time I really experienced a packed stadium, and living in the village for a few weeks. If any athlete could die and go to athletic heaven, it would be just that!”

Back then, Johan did well to make it to the semi-final round, eventually finishing 21st overall, which was an admirable result coming so soon after his 2001 African Junior Championship win in the 4x400m relay as well as his first big victory a year earlier at the Commonwealth Youth Games in the 800m, where he earned gold in 1:51.32. After Athens, however, Johan became a prominent regular at meets all over the world, and that culminated in him finding his best form in 2013, when he brought home the bronze medal in the 1500m from the World Champs in Moscow, thanks to a 3:36.83 finish. That was a year of PBs, too, with a 1:45.64 finish in the 800m, as well as cutting his 1500m best down to 3:31.93. Then in 2014 he clocked a 3:50.70 finish in the mile, and at the Glasgow Commonwealth Games he only just missed out on the podium with a fourth-place finish in the 1500m.

Now he has his eyes firmly set on the 2015 World Champs in Beijing later this year, currently competing on the European circuit to help push him to faster times, and then it will be on to the Rio Olympics next year. “Right now I’m testing my speed and the boiling point will be the World Champs in the next few months,” says Johan. “You really can’t guarantee fast times from May until August, so you have to manage when you reach that maximum level.”

In The Genes
It’s no surprise Johan took a liking to athletics. Both parents were Springbok athletes, with mom Sarina setting national records in the 800m, 1000m, 1500m, Mile and 3000m, and also running the fastest 10km in SA on the road in 1980. Father Danie was also a celebrated athlete, competing in the green and gold in the 3000m steeplechase in the early 80s. “I chose my running before rugby in grade 10 and continued from there,” says Johan. “I’ve always had that mind to reach the highest accolades. By choosing to focus on my running, I was committing myself to get to the top level.”

Today, Johan feels fortunate to have family with the know-how in the sport giving him coaching and advice along the way. “Both my parents cycle beside me on my long runs, so they’ve always been an amazing support through the years. Also, without my wife Claire, training would be difficult. She got up most nights with our son Daniel when he was born two years ago, so I could sleep and recover, and luckily she understands my schedule and travelling.” It’s an interesting balance Johan has figured out after his years of competing on the track, focusing on keeping a certain amount of fitness while not going all out in pre-season. “You can’t back off early because that will knock your confidence,” he explains, “so I think that’s a positive of being an older guy. You plan easier. Which is a big change from Athens!”

Planning the Attack
Looking towards the crunch at World Champs, Johan is building his speed by racing 800m more often this year and looks poised for a new PB as he builds up to Beijing, and then Rio. “The Olympics come once every four years, so if everything connects, I will be ready for the 1500m. Now I want to break 1:45 in the 800m and get close to 3:30 in the 1500m, and I will do everything I can to improve!”

Sprinter Simbine Joins Sub-10 Club

On Wednesday night sprinter Akani Simbine became only the second South African to break the 10-second barrier in the 100m sprint when he clocked 9.99 seconds to win the event at the 20th European Athletics Classics Meeting in Slovenia. He was followed home by Pretoria-based Tuks High Performance Centre teammate Henricho Bruintjies, who was second in 10.15.

If the statistics on Wikipedia are correct, Simbine is only the 103rd sprinter ever to run under 10 seconds, and only the second after Simon Magakwe clocked 9.98 at last year’s South African Championships in Pretoria. The first ever sub-10 was run by Jim Hines of the USA in 1968 in Mexico.

Before Simbine departed to compete internationally, the Tuks/hpc athlete at first said his main goal for the season was to break 10 seconds. “However, when I started competing I had second thoughts and changed my goal to focusing on running the perfect race instead. I reckoned that if I managed to run the perfect race, sub-10 seconds would happen automatically.”

“For me being a good sprinter is all about consistency. This means that I do not chase fast times any longer, but rather focus on making sure that I do the small things right. This means that I focus on running the perfect race. I am still under pressure, but I do not allow it to ‘sit on my shoulders’,” said Simbine, who ran a time of 10.02s at last year’s national championships.

At the same meet, SA’s Rynhardt van Rensburg finished second in the 800 metres in a time of 1:45.40, while Justine Palframan finished second in the 200 metres in a time of 23.36s.

Wöstmann Aiming for Olympics

Caroline Wöstmann, winner of both the 2015 Comrades and Old Mutual Two Oceans ultra-races, has set herself a new challenge: She wants to qualify for next year’s Olympic Marathon.

She has been invited to compete in the New York Marathon in November and Lindsey Parry, head coach at the High Performance Centre (HPC), said much will depend on her performance in New York. “If Caroline manages to run a time close to or faster than 2 hours and 35 minutes, I think next year’s Olympic Marathon will be our next goal. I would then like her to run a second marathon round about April next year, where her goal should be to run a time as close as possible to 2 hours and 30 minutes. If she manages to do that, she will probably be one of South Africa’s top-three female marathon athletes.”

Wöstmann’s current best marathon time is 2 hours and 44 minutes, which means that the Nedbank runner will have to improve by nearly 14 minutes during the next 11 months, but if she has proven anything this year, it is that she is not one to shy away from a challenge, and she says she likes the challenge of setting herself a goal and then working hard towards achieving it. “Every time I thought about the Comrades I visualised winning, so nothing is impossible. The only limitations we have are the limitations we put on ourselves, and I will never limit myself by saying I am not capable of doing something. I strive to give it my best and if I don’t succeed it is OK. It is not the end of the world. All that matters is that I enjoy what I am doing.”

“After winning the Comrades it feels as if I have achieved my ultimate goal. Obviously Comrades will still be there next year, but I feel I should challenge myself by doing something else, something new which I have not done before. I like the uncertainty of pushing the boundaries, not knowing whether it is possible to break through.”

Gift to race Cape Town Trail 100km

Following his recent Comrades 2015 win, Gift Kehele has a new target in sight; to conquer South Africa's iconic Table Mountain by racing the 100km Ultra-trail Cape Town (UTCT) on 3 October. The route embraces various technical terrains and includes a total climb that is more than a Mt Everest ascent.

Trail running has seen major growth in the last decade, with notably increased interest in the 100km to 100-mile races, in which Europeans and Americans seem to dominate. “We are very excited from a South African perspective to see the likes of Gift wanting to run ultra trails,” says UTCT race director Nic Bornman. ”Beyond our own event, we want to find and launch South Africa's best talent into an ever more competitive international landscape. The word development springs to mind, but if you look at the South African performances at this year’s Comrades, it is clear that our runners need more exposure, rather than development. The talent pool runs deep.”

After winning last year’s UTCT in 10H41, Eric Ngubane said he believes it is possible to run the course in under 10 hours. “I just need to be pushed,” he added. Says Bornman: “To be honest, it’s hard to predict what the guys are capable of these days. Each year, mountain ultras are increasing in popularity and with the crossover from other running disciplines, the bar keeps being raised higher and higher. We are excited at the possibility of the elites going under the magical 10-hour mark.”

Kehele is quite aware of the difference between Comrades and a race like UTCT. “I have heard it’s a tough but beautiful course, so it will be a good challenge for me. Mountain running is quite different to the races I usually do, so I am excited about going to Cape Town and giving this one a shot.” His coach, John Hamlet, is confident that Gift will be ready. “Changing the game from road to trail makes for fresh thinking, and the training we do in Dulstroom is really trail running. Determination and commitment are a daily norm.”

This year Ngubane returns to defend his title as he toes the line with Kehele and Jordanian desert running specialist Salameh al Aqara. Some of the other men’s hopefuls are Andrew Hagan, Jock Green, Christiaan Greyling and Nic de Beer. The women’s field is also shaping up as one that will be too tight to call, with Sally Mcrae (USA) and Stephanie Case (Canada) set to line up with Landie Greyling and Linda Doke, both racing UTCT for the first time, along with last year’s first and second place finishers, Nicolette Griffioen and Chantel Nienaber.

For more information as well as race entries, please visit www.ultratrailcaptown.com or follow the event on Facebook and Twitter.

Winter Warming Tips

Try these winter-warming tips for surviving the cold months while still getting in your running fix.

1. Dress Right
You want to be warm without sweating so much you get a chill later from damp clothing, so you should be slightly cool when you start your run. Wear layers of technical fabrics that wick sweat away from the skin, with zippers at the neck and underarm area to vent air as you heat up. Also, wear gloves and a hat to prevent heat escaping from exposed extremities. After your run, get changed out of cold, damp clothing as soon as you can, because your core body temperature drops as soon as you stop running.

2. Warm up
Move around indoors enough to get the blood flowing but without breaking a sweat. Run up and down your stairs, or use a skipping rope, and a speedy house-cleaning session works, too.

3. Deal with Wind
Start your run into the wind and finish with it at your back, so you won’t be blasted by cold air after breaking a sweat, but to avoid a long, cold first half, you can break this into segments, such as running into the wind for 10 minutes, then turning to run with the wind at your back for five to seven minutes, and repeating.

4. Get Motivated
Make a date to meet someone for a run, because there's no backing out when someone is waiting. If running solo, tell yourself that you can turn back after five minutes if it's really bad – chances are good you’ll stay out there once you get going.

Injury-Free on the Treadmill

Here’s how to stay fit and healthy while running on the treadmill this winter. – BY SEAN FALCONER

The treadmill can be a lifesaver when it's dark outside or the weather is bad, but running on a moving belt – especially if it's too fast for your fitness level – can affect your stride, or worse, lead to specific injury patterns, notably hip-flexor strains among runners who put a lot of miles on the belt, as well as shin, Achilles or ITB pain from running with an overly narrow stance. So, if a treadmill is an important part of your running, consider these strategies for keeping your body healthy.

1. Too much speedwork
You might enjoy cranking the treadmill up to max speed and then sticking it out, but because the treadmill keeps moving even as you tire, you may end up over-striding and landing with your foot too far ahead of your body. That can lead to knee, hip and hamstring pain, so try to match your treadmill stride rate to your road stride rate – if your treadmill rate is lower by 10% or more, chances are you’re struggling on the belt and over-striding, thus putting a new stress on your body.

2. Running on autopilot
Doing the same workout over and over, at a comfortable pace and incline, can cause problems down the proverbial road, because the belt's flat, uniform surface works your muscles and joints in a repetitive way. Normally, out on the roads or trails, you would encounter hills, turns, rocks, pavements and more that force your body to make adjustments, which balances the workload and prevents certain muscles and joints from being overtaxed. So if you're running regularly on a treadmill, try using the preset programmes, doing hill work some days and changing up the pace.

3. Training inside, racing outside
On race day you could face variables such as hills or headwinds, so it’s better to do your long runs outside, but if it's a choice between a treadmill long run and no long run at all, then hit the belt and try to vary your pace and incline as much as possible to resemble the terrain you'll encounter.