Category: Columns

In
February the invite arrived and I was soon jetting off to the Big Apple for
PUMA’s Nature of Performance launch, where we were shown the new Mobium Elite
shoe as well as the ACTV
and RCVR compression tights, the statement pieces within PUMA’s new Nature of
Performance range. After prodding and poking the products, speaking to the
designers, and taking the shoes and tights for a few ‘test drives,’ here’s what
I think of them.

 

PUMA Mobium
Elite Running Shoes

 

The minimalist trend in running shoe design has
seen manufacturers cutting down their designs to the ‘bare minimum’ of midsole
rubber in order to let the foot run naturally, with maximum flexibility. While
this is widely recognised to be ‘good’ for our feet, promoting more efficient
running ‘up’ on the midfoot instead of heel-striking, it has also,
unfortunately, resulted in an increase in common overuse injuries, because our
feet simply are not used to working so hard after all the years of more rigid,
traditional shoe design. For that reason, several manufacturers are now looking
to combine more traditional cushioning and energy-return with minimalist
flexibility and promotion of forefoot-running.

 

That’s where PUMA’s new Adaptive Running
category of shoes comes in, starting with the Mobium Elite, a lightweight
neutral racer-trainer. It is designed to expand, contract and adapt as the foot
moves in three directions – longitudinally, laterally and vertically – to encourage
a more natural and efficient midfoot strike. To do this, the midsole has deep
flex grooves in the forefoot and arch, creating Expansion Pods that promote
flexibility and ‘spreading’ of the shoe for that free feeling of a minimalist
shoe, but still with great cushioning, and a sculpted arch that moves with the
foot as it transitions forwards. The PUMA designers took their inspiration from
one of the most efficient runners in the animal kingdom, the cat, when
designing these pods, like pads on a cat’s paw, which expand to provide
cushioning on landing and compress together during the propulsion phase.

 

However, the Mobium’s most notable feature is
the figure-of-eight Mobium Band running through the midsole (and visible under
the arch), which could effectively be described as a bungee cord connecting the
heel and forefoot, and is designed to enhance the foot’s natural spring, like
the tendons in the foot. When you run in the shoe, you really feel this springiness.
Put it together with the cushioning and flexibility, and you have a really
sweet ride: Great heel cushioning (if you are a heel-striker), super light,
responsive feeling on your feet, springiness in the forefoot that makes you
want to bound forward… You just want to go faster!

 

PUMA believes the Mobium will “change the paradigm in the category of
performance running.” Personally, I don’t think the Mobium is so far removed
from what other manufacturers are trying to do as well, in principle, but I do salute
their innovative approach to getting there, and I think this is a really great
shoe. Plus I love the neon green colouring. PUMA will be releasing additional
models in the range in coming months, including women-specific styles.

 

 PUMA ACTV and PUMA RCVR Compression Tights

 

Most of us are familiar with the medical
taping used nowadays to help athletes treat injury or niggles, with the tape
wrapping and supporting the targeted muscles and maintaining correct alignment,
thus alleviating the strain on the muscles. Also, we have compression garments
that are designed to provide gradiated compression to force blood back up to
the heart quicker, so that it can be re-oxygenated and then returned to the
muscles, thus making your muscles work that much more efficiently. Compression
apparel has also been shown to reduce muscle vibration, which contributes to
the natural damage done to muscles during strenuous activity, and thus promotes
faster recovery.

 

So logically, it makes sense to put the two
together – taping and compression – and that’s what PUMA’s latest range of training
tights, shorts and tops does, with silicone tape built directly into the
garments to allow the garments to work with the body and help to maximise
muscle power, efficiency and recovery. The first two items in the range
launched in New York are the ACTV and RCVR training tights. The funky names are shortened versions of Active
and Recovery, and both pairs are categorised as Advanced Compression garments,
offering the highest level of compression in PUMA’s Performance Bodywear range.

 

In the ACTV, elasticised silicone tape is
strategically placed on the inside of the garments in three basically parallel
lines running down the front of the leg, with a rounded opening around the
kneecap, and two lines running down the outer lines of the hamstring and calf
muscles at the back. The RCVR, by contrast, has a wavy pattern of taping lines
in front and back that provide still more support, even though the tights are
lighter and a bit thinner than the ACTV. The reasoning here is that the ACTV is
designed for use while you are running, when your muscles need more room to
flex while still getting that compression and support, while the RCVR is
designed for use post-run, when your muscles need more overall support, with
less room needed for expansion and flexing.

 

Both pairs of tights feature PUMA’s dryCELL
moisture-management technology to keep you dry and comfortable, while the ACTV
also features a mesh panel on the back waistline for extra ventilation, zipped
pocket for keys and zipped legs to help you get into them easier. Which is a
crucial part of the operation, because that tape on the inner leggings is
really sticky… and if you have hairy legs, be warned that it can pull a wee
bit.

 

The secret is to scrunch up the tights and get
your foot through the ankle opening, then roll them up your legs, and
vice-versa to take them off. Otherwise, it can feel a bit like pulling a
plaster off. Also, be careful to get the line-up right, as adjusting them once
on can be tricky. But this is a minor consideration, given the great comfort
and feel of the tights once on. There was no pulling, creeping or sagging when
I ran in the ACTV, as the tape really clung to the spot I had put it, so to
say, and I appreciated the slightly more pronounced lower leg compression of
the RCVR – where it matters most for recovery – due to there not being zips in
the ankles.

 

PUMA Bioweb
Elite Running Shoes

 

While this shoe was not launched in New York,
PUMA sent me a pair to test once I got back to South Africa. It has an eye-catching
design, to say the least, with that spider web-like upper. Based on the
principals of the spider web, the upper consists of mesh wrapped in a web-like
structure, known as the WebCage, which has a somewhat ‘plasticky’ feeling
compared to most running shoes I have tested, but I soon got used to that.

 

Unlike the PUMA Faas line, which
emphasises lightweight cushioning and forefoot flexibility, the BioWeb offers a
stiffer ride with plenty of structure and stability, and most of that support
is in the rearfoot. This is largely thanks to the various WebTech heel-wrap and
midsole inserts, a very structured and semi-rigid design that you can feel when
you wear the shoes. Not in a bad way, mind you – if you are looking for that
highly supportive feeling, you’ll like these shoes, and runners with narrow
heels may welcome a fit that protects against heel slippage.

 

I believe these shoes would make a
good trainer for heavier runners who need more structured support, especially
later in a run when their muscles tire and pronation may become more
pronounced. It is not an anti-pronation shoe, but will offer more stability
than other neutral models. It could also make a great cross-training shoe, especially
in the gym when doing weights.

 

 GO GET ‘EM

Nine boys from King Edward High School were struck by lightning and
injured while trying to cover up the school’s cricket pitch after rain
disrupted their practice session. Shortly after that, a Soweto teenager was
injured, and then a 17-year-old boy was killed by a lightning strike in the
Eastern Cape.

 

Most of us train outdoors, but how does one know when a storm can turn
‘deadly’ and when it is safe to enjoy the freedom of running in the rain?
“Storms are dangerous and they must be treated as such. It is far better to sit
around with friends moaning about not being out there – than sit at a friend’s
funeral because they decided to take the risk,” says Prof Ian Jandrell,
Transnet Professor of Systems Engineering and CBI-electric Professor of
Lightning at the University of the Witwatersrand’s School of Electrical and
Information Engineering.

 

CHECK,
PLEASE

Ian advises athletes to consider taking a ‘rain check’ when a storm is
brewing or it is raining outside. “Lightning tends to precede the rain, and
tends to continue after the rain has stopped. When we say that a storm is
dangerous if it is detected to be within, say, 25km distance, it is not just
because it can reach us quite quickly, it is also because lightning can travel
significant distances horizontally. You do not need to be under a storm cloud
to be struck!”

 

WHEN CAUGHT
OFF GUARD

Start every run by looking around to see if a storm is approaching,
receding, or perhaps just passing by. At least ensure that your route allows
you to take shelter if needs be. When you are unexpectedly caught in a storm,
Ian says there are several things you should do:

?        
Seek shelter in the nearest building, or in a motor
vehicle or bus.

?        
Avoid single high objects such as isolated trees.

?        
If you are in an open space, minimise your probability
of injury by sitting down cross-legged. This ensures that you are low down, and
that your contact with the earth is minimised.

?        
If you are running in a group, spread out to allow at
least two metres between each runner.

 

COUNTING
DOWN

According to Ian, sound travels at about 330 metres per second, and the
light of the flash reaches us instantaneously, so if we hear the thunder three
seconds after we see the flash, the strike is about 1km away, whereas a 30-second
delay between the flash and the thunder would imply that the strike was 10km
away. However, be warned that this would still be considered to put you at very
high risk.

 

“If lightning is that close, you needed to have taken shelter a while
ago! We consider lightning 20km away to pose a danger,” says Ian. “You are OK
if the storm is more than 25km away. But beware: Storms can move very fast; and
lightning can travel significant distances horizontally.”

 

TREATMENT
101

One of the biggest dangers is fibrillation of the heart, caused by
current flowing through the body and affecting the heart muscles. Immediate
application of CPR is important. However, the most important piece of advice
Ian can give anyone is to rather be safe than sorry! “Many folk have run
through storms with no ill effects. But, equally, many folk minding their
business outdoors have been killed. Choose safety over ill-informed bravery!”

Dave
Macready takes advantage of every gap in his busy schedule to still fit in
plenty of exercise: “I am usually up early and like to train at odd hours, and
when I travel, I can exercise in the morning before work, because I can be
selfish with my time when away from my family. In Joburg, I live in a hotel
opposite the Nedbank offices, so I leave a sport bag there with all my kit, and
I always travel with running shoes, as it’s the best thing to get lost on the
run in a new city!”

 

On Mondays
and Fridays, when at home in Cape Town, he regularly cycles to work, either doing
a 23km mountain bike ride from Constantia to the Waterfront along the slopes of
Table Mountain, or going by road via Hout Bay for a 34km commute. “It’s a
privilege to be healthy and experiencing such beauty,” says Dave. “It keeps one
sane and takes away stress, because you can’t work at this level unless you
have some sort of exercise.”

 

CAREER MAN

Dave (54) is
married to Debi and they have three daughters, Leigh (25), Carey (22) and Skye
(9). He was born in the Transkei and studied at UCT, qualifying as a chartered
accountant before heading to the UK for 10 years, where he became a partner in
Deloittes. In 1990 he returned to SA and joined the Nedbank Group, a career
move he describes as his best decision yet. “The most enjoyable part of my
career has been at Nedbank, as part of the executive team that runs the group. I
love that Nedbank is a value-based company, seriously focused on making things
happen for our clients, and pursuing its position as a green bank.”

 

“Also, I am
very proud of our investment in social endurance sport, like road running and
cycling. Nedbank sponsors the Sani2C and Tour de Tuli events, and is a big
supporter of the Cape Argus Pick n Pay Cycle Tour, so everything we do goes
back into the sporting communities. Nedbank is also the biggest corporate
participant in the Cycle Tour – we have our own start time, with over 1200
clients and staff in Nedbank kit lining up together, including over 160
youngsters from disadvantaged communities who are sponsored with bikes and kit
as part of our Nedbank Sports Development Cycling Programme. Our focus now is
on the developmental side, because it’s a big thing for our clients, who love
to ride their bikes. Also, we recently contributed to the South African
Institute for Drug-Free Sport (SAIDS) to help fight doping in all sports.”

 

ENDURANCE BACKGROUND

Dave played
mainly team sports at school, but also achieved provincial colours in swimming
before getting into running at varsity and doing his first Two Oceans and Comrades
ultras in 1985. He went on to earn four bronze medals at the Big C, posting a
best time of 10:09:30, and finished the Two Oceans 10 times from 1985 to 1995
to earn the permanent number 919. “I was determined to get a Blue Number under
1000, then I retired from the long ones because I was really struggling with
Achilles Tendonitis. I eventually had both scraped, and after that I became
bullet-proof, so in 2001 I ran one more Oceans – just to prove I could still do
it. The beauty of endurance sport is that you compete against yourself and determine
your own level. You can draw the line where you want.”

 

He
subsequently moved into triathlon and cycling, going on to finish the
SpecSavers Ironman SA once as well as earning four medals at the 70.3 Half
Ironman, riding the ABSA Cape Epic four times as well as many other bike races,
including the TransAlps in Europe, and also finishing eighth in the SA Masters
Champs in 2012. “I could already swim, so triathlon was a natural fit, and I
found I had a talent for cycling. I still run a few half marathons each year,
but I have become reasonably competitive in cycling, and it gives me the exact
same high as running, but with less strain on my body as I get older.”

 

“Health and
fitness means everything to me in my present work situation as well as personal
life. It enables one to think, get perspective, get clarity of thought, and de-stress
completely. Yes, I have to manage my diary around my work commitments and
travel in order to exercise, but if you plan in advance, you can always fit in
training. And best of all, my family comes with me to all my big events. The
day they stop supporting me is the day I stop doing them.”

When Geraldine was picked
for the SA Team for the first time in 2003, to participate at the IAAF Track
& Field World Champs in Paris,
France, she got
a tattoo of a Springbok emblem on her right shoulder. “It was a celebration of the hard work that had paid off and also
achieving the highest level in SA sport!” says Geraldine, who also represented
her country in the Olympics, Commonwealth Games and African Championships. “For
me, it was a huge honour – this wasn’t just school anymore! I was proud to
perform at the highest level and inspire people.”

 

In 2004, Geraldine grabbed a
gold in the 200m at the African Champs, along with bronze in the 100m dash.
When she got to the Olympics later that year in Athens, Greece,
in front of an 80 000-strong crowd she placed sixth in the 100m final and was
overwhelmed at the attention she received. “People don’t care if you’re number
one in the world. To be there and compete is quite something,” she says.

 

Two years later, at the
Commonwealth Games in  Australia, Geraldine upped her pace
in the 100m to clinch silver as well as bronze in the 200m. In the same year,
she won silver in the African Championships 200m. She also holds a fourth
placing at the IAAF World Champs and competed in Monaco,
Rome, Paris and New York. “As a pro
athlete, I got to travel the world and meet people like Carl Lewis and Thabo
Mbeki.”

 

IT’S ALL SACRIFICE

Her fearless attitude on the
track came from her days at primary school where she came second in an
inter-house athletics race and her love of running only grew from there. “I
loved competing in front of people and this continued into high school,” says
Geraldine. “I had never thought it could be a career for me, but I remember a
teacher telling me I could run at the top level.”

 

She became a force on the SA
running scene and admits sacrificing a lot in order to succeed. “I never had
time to socialise – I had a strict schedule!” In full training, Geraldine would
hit the track for two hours every morning before a one-and-a-half hour gym
session later in the afternoon. She would also go for sports massages and made
sure to eat properly to recover and prepare for competition. “I always thought
to myself, ‘if this doesn’t help me run 11 seconds, I’m not going to eat it!’”

 

COACH AND MOTHER

Since 2009 Geraldine has
held a position on the ASA Board as chairperson of the Athlete’s Commission. “My
job is to fight for the athletes and make sure their needs are being met by
ASA. It helps that I was in their position a few years ago.”

 

Geraldine juggles being a
mom to 15-month-old son Diego and coaching athletics at Willowridge
High School in Pretoria. In her down time, she loves nothing
more than to put Diego in his stroller and walk in the park. After her
pregnancy, she was committed to get fit again and coaching helped: “The
training is intense – it is the only way I know how to run,” she says. “I gymmed
three to four times a week and stuck to a programme I knew would see me lose
fat fast.”

 

As a coach, Geraldine feels
privileged to see her athletes develop in front of her. “I see the shy guy develop
into the stand-out runner,” she says, “and that’s why sport is important – it
not only builds character, but reveals it.”

 

GERALDINE’S PBs

60m             7.68 seconds (2002)

100m           11.02 seconds (2005)

200m           22.78 seconds (2005)

 

 

GERALDINE ON OSCAR…

Geraldine came under fire
recently for questioning Oscar Pistorius’ inclusion in the 400m individual race
at the 2012 Olympics. This is what she told Modern
Athlete:

 

“I have a mandate to fight for fairness when it comes to athletes and
selection. So many athletes suffered because of the strict SASCOC selection
criteria, so it was unfair for one or two athletes still to be included while the
rest stayed at home. I was not trying to launch an attack on Oscar. I wrote a
letter to SASCOC explaining my comments and I said if they perceived it as
bringing the sport into disrepute, then I apologise for that. However, that
doesn’t mean I’m backing off from what I said. Oscar didn’t qualify for the
400m individual race, but in the end participated in that race, while Simon
Magakwe had to watch the Olympics at home.”

One of the most enduring images of the 2012 Comrades
Marathon was the sight of two of South Africa’s most iconic runners finishing hand-in-hand,
in just over eight hours. While Zola Pieterse, the barefoot track sensation of the
80s was completing her first Comrades, Bruce Fordyce was coming home for his 30^th
medal, and shortly after finishing, he would confirm his retirement from the
Big C, saying it was an incredible way to bow out. “I was trying to run
sub-7:30 for one last silver medal, but then I saw Zola walking with about 30km
to go and decided to stick with her. The reception we got throughout the rest
of the race was simply amazing.”

 

Typical of Bruce, he spent much of those 30km telling
everybody how great Zola was doing, but the adoring spectators were not to be
denied their hero worship for the man widely known as the Comrades King. That’s
because in the early 80s the South African public was exposed to live TV
coverage of the emotionally-charged Comrades for the first time, and for the
next decade millions of people would tune into the full-day broadcast and watch
the willowy runner with flowing blonde hair come from behind in the second half
of the race, give his opponent the famous ‘Fordyce Kiss of Death’ and then power
on for yet another win. Bruce’s Comrades exploits thrilled the SA public,
turning him into a national icon and helping the race explode in popularity.

 

Today,
Bruce (58) remains a competitive runner in the Master age category, and says there are still running items left on his bucket list. “I’ll be doing my
30^th Two Oceans Marathon in 2014, and in my insanity, I have
accepted an invite to go run the Western States 100-miler in the USA in June.
But my next big goal is 2016, when I start competing as a Grandmaster, because
I’m getting hammered in the Masters now by younger runners!” He also says he
may still run the Comrades again… “I would like to run the 100^th
Comrades when I am 67, and if one of my kids decides to run it, I would go with,
but for now it works better for me not running, as I can do more networking at the
expo and can do TV commentary, which I really enjoy.”

 

RUNNING TO GREATNESS

Born
in Hong Kong and initially schooled in the UK, Bruce moved with his family to
Johannesburg when he was 13. At school he played rugby and soccer, but running
was already proving his strength. “The longer the
event, the better I was, and in standard nine and matric I won the 5000m, 10 000m
and cross-country – but it was a small school, so if you could run the whole
way, you’d probably win,” he jokes. While studying at the University of
the Witwatersrand, he made his Comrades debut in 1977, finishing 43^rd,
then improving to 14^th in 1978, third in 1979 and second in 1980.

 

Then
began a streak that is unlikely to be matched: Eight consecutive wins from 1981
to 1988, including five course records, plus a ninth win in 1990 – and his 5:27:42
record (1988) for the Up Run stood for 10 years, while his 5:24:07 for the Down
Run (1986) stood for 21 years. No other male runner has ever won more than five
Comrades titles, although Elena Nurgalieva is currently on eight wins in the
women’s race and looks likely to match or even beat Bruce’s record. He also won
a hat-trick of titles from 1981 to 1983 in the 55-mile (88.5-kilometre) London
to Brighton Marathon, then regarded as the world’s premier ultra-marathon,
setting a world best for 50 miles (80.45 kilometres) on the way to his third
win, and then in 1984 he set a World Record for 50 miles in the USA, clocking
4:50:51 in Chicago, which still stands today!

 

WORLD-BEATER

In
1989 Bruce took the year off from Comrades to successfully go after the World
Record for 100km, clocking 6:25:07 in a specially arranged international race
in Stellenbosch. “I felt I needed a break from
Comrades, and wanted to see how I compared to the rest of world, even though I knew
wouldn’t be able to recover in time to race Comrades that year.” Some people
believe that 100km race, run in incredible heat, effectively shortened his Comrades
reign, but Bruce dispels this theory. “Look, I still won another Comrades after Stellenbosch, but in my slowest
time, and I think I was past my best. Mark Page gave me a real run for my money
in 1990, and it was only when he walked at the bottom of Pollies that he even gave
me a chance. My sister, Oonagh, was the first to give me a hug at the finish,
and all I said to her was, ‘I’ve lost it. I feel like I just won by default!’”

 

The
following year Bruce was beaten at Comrades for the first time in over a
decade, cruising home in 328^th position after experiencing stomach
problems mid-race. Three years later he returned to finished a very respectable
19^th, but his racing days were over and he became a popular mid-pack
runner. Now, looking back, Bruce says he can still remember
the details of each of his nine wins, but cannot choose a favourite. “I think I’m like a mother with her children – each win was special in
its own way, although 1986 was special when I became the first to get six wins.
What I can say is that 1982 was probably the hardest, because Alan Robb and I
went flat-out for a 20km race within the race, from the top of Bothas until
going down Fields, hammering away at each other. That was also the longest
Comrades ever at 90.4km, so our time was actually a sub-5:30.”

 

STILL FIRED UP

After retiring from top level competitive running, Bruce
says he found it easy to stay motivated to keep running. “I love my running, so
even though the pressure was off, I still wanted to keep going for finishes. Ironically,
I didn’t feel at all competitive in my 40s, but now in my 50s I have gotten
competitive again, but at the shorter distances only. Also, I have found a
great group to train with here in Johannesburg – we call ourselves the Tyrone
Harriers, because we meet in Tyrone Road – and even though I am self-employed
and don’t have to get up to run at 5:30am, I enjoy the company and the laughs.”

 

These laughs are often thanks to Bruce’s wicked sense
of humour, especially on April Fool’s Day! “A couple of years ago I had them all
‘arrested.’ Colonel Moodlie of the local Parkview Police asked me to address his
staff, as a favour, so I said he can pay me with a plot on April Fool’s Day. He
was only too happy to oblige, so at 5:25am the cops arrived with blue lights
flashing and began arresting my fellow runners for disturbing the peace, and we
had them going until they turned around and saw me with my arm around the colonel.”

 

On the work front, Bruce is now heading up the parkrun
SA initiative, the social running phenomenon taking SA by storm. “In two years
we’ve gone from 22 runners to 36 000, and it’s growing by 2000 every week. Our
next target is 100 000, and I would love it if every town in SA has a parkrun someday
and we can introduce as many people as possible to running or walking.” Bruce also
remains a popular motivational speaker, and says it is a thrill and honour to
be treated like a celebrity wherever he goes. “If you had told me at 16 that at
58 people would still want me to sign an autograph, I would have said that’s
amazing.” And no matter how many years pass, the running community still laps
up his running stories, particularly when he explains how he delivered the famous
‘Fordyce Kiss of Death.’

 

POSITIVE OUTLOOK

Bruce
famously wore a black armband as he won his first Comrades in 1981, one of a
number of runners protesting about the race forming part of the Nationalist
government’s 20-year Republic celebrations. “I’m still very proud of our protest – that was one of the better things
I did in my life, because I could not reconcile myself to be part of celebrating
20 years of Apartheid!” Today, Bruce is far more positive about South Africa:
“I have been fortunate to travel all over the world, but I love being here in
South Africa. Now parkrunning is keeping me busy and continually motivates me…
and I am plotting my next April Fools joke for the Tyrone Harriers!”

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

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

 

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

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

 

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

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

 

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

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

 

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

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

 

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

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

 

How do you manage to fit training into your
schedule?

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

 

Does your eating plan match your training
plan?

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

 

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

 

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

 

Do you train alone or with others?

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

 

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

 

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

 

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

 

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

 

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

 

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

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

 

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

 

THE BENEFITS

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

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

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

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

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

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

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

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

 

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

Peninsula Marathon & Half Marathon, Cape Town, 17 February

Flat is the new not-so-easy, and do not let anyone tell you otherwise. In this era where off-road training and hill repeats are the new adrenalin sports for running junkies, a flat marathon like this one presents a challenge of a different kind. As for fast? Forget it. Or maybe it’s just old age and a few extra rolls catching up with me…

Other than being somewhat slower than the sub-4 athlete that I’d love to become again, the Peninsula Marathon was a perfectly pleasant run. The race started at the very un-Slaapstad-like time of 5:15am in Green Point – thank goodness, because the 21 degrees of the morning rose by 10 degrees later in the day! – and followed Main Road through to Simons Town Naval Base. Straightforward and simple, I really like a marathon with this kind of consistency, and one that goes from point to point.

There were no hills to speak of, and the first half through the suburbs was somewhat uneventful as far as scenery is concerned. What the crowds lacked in numbers, they made up for in entertainment, from the very happy duo egging us on in Adderley Street before sunrise to the elderly woman (surely an ex-runner) with her whistle in Rondebosch, to those spectators holding up posters saying: “Run like you stole something” and “In the wall is a door.”

At about 12km we crossed the starting line of the Two Oceans in Newlands, and re-tracing the route for a good few kilometres, I was just happy it was a dry day and not pouring like last April. From Muizenberg onwards, the sea views pleased this Jozi girl. It even distracted the attention somewhat from the trouble of having to brave the traffic in the road to overtake all the slow boat half-marathoners who started about two hours after us further along the route. One of my marathoner friends reckons that these people, walking arm-in-arm three or four deep, probably had to do this to support the heavy weight of the snack packs on their backs!

But I reckon if it’s the only exercise they get all year, this outing was an impeccable choice. It was great fun and the twitter crowds went wild. It’s the coolest thing carrying one’s own spectators in your pocket.

Mention Harlequins and many a runner will think of the Medihelp Sunrise Monster held every March, in which runners take on massive hills while running alongside the zebra and buck in Groenkloof Nature Reserve. This on-road, off-road 32km event (plus Mini Monster 10km and Baby Monster 5km) has exploded in size in recent years and has been dubbed “the ultimate Comrades conditioner” by the running community. As they say, take on the monster – if you’re tough enough! “Although the off-road section is not everyone’s cup of tea, we won’t remove it from the route as it is also widely acclaimed by many participants as a characteristic feature of the race,” says Harlequins chairman and race organiser Geoff Hesse, who has been involved in organising the race for more than 25 years.

IN THE BEGINNING
This is a club with a colourful history – literally! A Harlequins runner is easily identified by the iconic multi-quadrant club colours synonymous with the Harlequins parent club founded in Pretoria in 1903. At first it may appear that the colours were thrown together by a confused committee who compromised in order to keep the peace, but the Groenkloof-based club were actually the first club outside of Britain to be granted permission by the famed London Harlequins to replicate their strip outside of Twickenham – on condition that one of the quadrant colours had to be modified. The local club decided to replace the original chocolate square with a russet alternative, and the rest, as they say, is history.

The club’s running sub-section was founded in July 1977, soon after the start of the global running boom, and was one of the first open clubs formed in the city, with Ed Ward being elected as Chairman and the former Northern Transvaal rugby player Jacey Strauss as one of the founder members. Current Treasurer Ivan Lazarus joined the club soon thereafter and has held the purse strings ever since. The club currently has 80 members and new membership is being sought from existing runners and new entrants to the sport.

THE BALANCE
“The character of the club is one where the balance of competitive sporting participation, camaraderie and social participation is accommodated in a spirit of fostering encouragement to all members,” says Geoff, who describes the club as sociable and family-orientated with a jovial bunch of members who often get together for club functions. One of the major highlights of the year is the annual “Away-weekend” trip organised by the committee. Usuaully, a road race in one of the neighbouring provinces is selected and the club then sponsors members and their families to get away and enjoy some time in the wild!

Apart from the weekly runs and events, the club hosts a weekly 6.6km time trial on Thursday nights and the course record of 20 minutes 16 seconds by the well-known star of the 80’s, Johan Fourie, is yet to be threatened! A club night is held after the time trial on the last Thursday of every month, often with a guest speaker present, and a complimentary meal and drinks provided at the clubhouse. An annual awards dinner function is also held to recognise the efforts and performances of the members throughout the previous year. “This includes recognition of runners who are not necessarily event winners,” says Club Captain Tracy Reddy, “but those who have participated regularly and have held the Harlequin flag high in the sporting community.”

HARLEQUIN STARS
Over the years well known runners and even ultra-marathon winners like Helen Lucre and the late Andrew Greyling have run in Harlequin colours. However, not all members are focussed on ultra-distances, and there are as many Harriers who prefer running shorter distances on a regular basis, with regular podium finishers Belinda Hickman, Debbie Bredenkamp and Rene Hawkridge coming to mind. Harlequins is also well represented in Masters track and field meetings by Tobie de Vos, who has both provincial and national colours in sprints and javelin.

Harlequins might be a small group but a group that prioritises fun and inclusion of every type of runner! “New members are always welcome!” says Geoff. “Everyone is encouraged to visit the club or join in at the Harlequin gazebo at races to experience the vibe and meet the family!”

 

Where: Harlequin Club, Totius Street, Groenkloof, Pretoria

Time Trials: 17h45 (Oct-Mar), 17h30 (Apr-Sep)

Chairman: Geoff Hesse on 082 896 4377

Club Captain: Tracy Reddy on 084 401 5049

Few South Africans who
watched will ever forget the 1996 men’s Olympic Marathon in Atlanta, when the
South African trio of Lawrence Peu, Gert Thys and Josiah Thugwane moved to the
front at 24km and surged to break up the lead group of 60 runners. By 35km, it
was down to a three-way fight between Josiah, South Korea’s Lee Bong-Ju and
Eric Wainaina of Kenya. Then with two kays to go, Josiah made his move. As the
other two looked sideways for their last water bottles, the South African
opened a small gap, which was just enough to take the win by three seconds in
2:12:36. It was the closest finish in Olympic marathon history.

 

It was also the first Olympic
gold medal won by a black South African, and Josiah found himself the toast of the nation, but he readily admits that
national pride was not his main motivation. “I was earning R480 a month on the
mines and my family was staying in a shack. The South African government had
offered a R150,000 incentive for a gold, so I put everything into my training
to get that money for my family. As I entered the stadium, I knew I had won it. R150,000 was so much
money for running a 2:12!”

 

LIFE-CHANGER

Ironically,
Josiah was almost left out of the 1996 Olympic team, having already narrowly
missed out on selection for the 1992 Barcelona Olympic Marathon. “I was fourth
on the list in 1992 and only the first three went. Then in 1995, I won the
Honoloulu Marathon, but it was hot, hot, hot… I ran 2:15 and missed the 2:14
qualifying standard. Then at SA Champs I ran 2:12, but that was still not fast
enough, because Lawrence Peu, Xolile Yawa, Gert Thys and Willie Mtolo had all
run 2:10 or faster.”

 

Fortunately
for Josiah, as SA Champ he was still selected for the Atlanta team… and the
rest is history. His win in Atlanta catapulted him to super-stardom and with
the help of his mentor and coach Jacques Malan, he learnt to speak English so
that he could communicate with the media and with race organisers around the
world. “The Japanese invited me to run the Fukuoka Marathon in December 1996,
but there was too much snow – I was still freezing at 16km and decided to stop.
I told them to invite me back, to try again, and they said OK.” And so in 1997,
after finishing third in the London Marathon in 2:08:06, Josiah returned to
Japan and won in 2:07:28, shattering Zithulele Sinque’s 1986 SA Record of 2:08:04.
Only three other South Africans have gone faster than Josiah since then.

 

Unfortunately, his sudden
increase in fame also led to people hounding him for money. The unwanted
attention also brought back unpleasant memories of being car-jacked and shot just
five months before the Atlanta Games, with the bullet grazing his chin as he
leapt from the moving vehicle. “People were always asking about money! I had
bought a house in Mpumalanga, but didn’t feel my family was safe there, so we
moved to Joburg.” Today, Josiah and his wife Zodwa live on a farm near
Bronkhorstspruit, with their children Zandile (19), Thandi (16) and Lucky
(12).

 

UPS AND DOWNS

In 2000 Josiah finished
seventh in the London Marathon, followed by sixth in New York, but he had to be
content with 20^th in the Sydney Olympic Marathon. He failed to
finish the 2001 World Champs Marathon in Edmonton, Canada, but in 2002 once
again tasted success in Japan, winning the Nagano Marathon in 2:13:23. Another
DNF at the 2003 World Champs in Paris followed, and by then Josiah’s top flight
running career seemed to be coming to a close… until he (briefly) reinvented
himself as an ultra-marathoner.

 

In 2005, Josiah won the 50km
Loskop Marathon, clocking a course record 2:44:03, and the second-fastest time
ever by a South African. He then finished second in the 2006 Old Mutual Two
Oceans Marathon, but retired just a year later. “I got the flu just before the
2007 Two Oceans, and because I had not really enjoyed the ultras, I decided my
racing days were over. My body is not really built for running ultras, although
I still want to run Comrades one day, just to enjoy it,” says the 42-year-old. Today
he is focused on developing young SA athletes, working with Elana Meyer’s
Endurocad initiative to identify and train future Olympic marathoners. “My big
problem now is that I stopped training, because I want to run with my athletes
so I can keep a proper eye on them. That’s why I am training again for a fast
10km!”