Category: Columns

Pain in the Hip

I
recently started running after being a cyclist for many years. On long distance
runs, I get an excruciating pain in both my hips (particularly worse on the
right side), to the point where I can hardly run any further. I am planning to
do the Two Oceans Ultra and am keen to get advice on how best to deal with this
problem. – ZUNAID BULBULIA, JOHANNESBURG

ANSWER

There
are several causes for hip pain in runners and unfortunately you have not
provided sufficient information to localise the cause of your pain. An
evaluation of your running history, the behaviour and localisation of your pain
as well as the assessment of your lower back, hip and supporting musculature
would be required to make a definitive diagnosis. Your running shoes could also
contribute to the problem.

 

There
are several causes of hip pain in runners:

?        
Lateral hip pain (on the outside of the hip) can
result from an inflamed bursa. This is often due to leg length differences, or
muscle strength or flexibility imbalances.

?        
Posterior hip pain (at the back of the hip) often
results from back problems or piriformis syndrome.

?        
Pain on the inside of the hip or in the groin area
could be as a result of actual hip joint problems or potentially a stress fracture
or inflammation of the pubic symphysis.

 

I
would suggest you see a physiotherapist who has experience in the assessment of
running injuries, or a sports physician, as the correct diagnosis is essential
in order to decide on the appropriate treatment.

 

 

 

Comrades Worries

I
started training for Comrades in November. I am following Barry Holland’s
Bronze medal programme. However, I am only able to do about 75% of it. Firstly,
I walk at least a quarter of the distance and after four months of training I
am now also starting to feel drained mentally. I am a teacher by profession and
have 40 kids in my class. Please help! – CASSIM

 

ANSWER

If
you are doing 75% of the programme, you may well be fine for Comrades. If you
are walking a lot, it could mean that your sugar levels are dropping and you
should get some advice on diet, vitamin and mineral intake, and carbo-loading.
Running can work both ways with stress. On the positive side, running is a
great stress-reliever, but running when you are mentally drained is very
difficult, because it requires a great deal of mental application.

 

Try
to find some balance in your life where running is a positive part of your
daily routine. Good Luck and I really hope you make the Comrades start line.

 

ADIDAS
SUPERNOVA LADIES’ SEQUENCIALS TIGHTS

The guys at adi have used soft lightweight fabric
that incorporates moisture management technology for these tights, making them
really comfortable in any conditions, and enhanced the fit with a nifty seam
just behind the knee and a calf-hugging panel. That really makes the tights hug
the back of the leg, more so than some other pairs tested. Two small side
pockets and reflective stripes round off the design.

R499 at adidas Concept Stores and selected outlets
(men’s and women’s).

 

ASICS
TRAIL TIGHTS

The most noticeable feature of this pair of tights is
the thicker lower front leg panels, which are designed to be more durable out
on the trail – more water- and stain-resistant, and none of those pesky little
thread-pulls from thorny bushes! Another welcome feature is breathable mesh
panels behind the knees for a bit more ventilation at a traditionally sweaty
area. Made from moisture-management polyester, these tights have a zipped
pocket on the right hip and a flap pocket on the left, plus reflective logos on
front and back.

R699 at
Sportsmans Warehouse (men’s and
women’s).

 

CAPESTORM
MOTION TIGHTS

The curving seamline down the front of the thigh
makes a noticeable difference to its body-fitting form and comfort, and that is
then enhanced still further by the cut of the front knee panel. Also noticeable
is the useful sticky rubber inside the bottom hemline, which prevents the
tights from riding up, The package is rounded off by prominent reflective strips
on front and back, and an inner key pocket.

R449 at
Capestorm stockists (men’s and women’s).

 

FIRST ASCENT P3 TIGHTS

Besides
offering superb reflectivity for better visibility and safety, and a huge
zippered pocket at the back that can carry more than most pockets on tights,
the best feature of these tights is their calf-hugging, extra-ventilated mesh
lower leg panels. The seams wrap around the leg to really contour the tights
onto your muscles, and offer a smoother, more comfy ride.

R549 at First Ascent stockists (men’s and women’s).

 

NEW BALANCE
LIGHTNING DRY GO 2 TIGHTS

This is a relatively simple, straight-forward pair of tights, with no
bells and whistles – not even zips on the lower legs – but that means they
offer an ever-so-slightly looser fit that will appeal to some runners who just
want their legs covered, not contoured. Great moisture-management is still
provided, plus reflective strips and a small inner flap pocket.

New Balance stockists
(men’s and women’s).

 

PUMA
3/4 TIGHT 2

The mesh ventilation
panels all the way down the outer side and on the calf are key to this design,
offering extra comfort on top of the moisture-wicking of the fabric. Really
tight in their cut, these ‘tights’ really live up to their name, so make sure
you try them on first to get a comfortable sizing. Also with a small mesh
pocket at back and reflective logos and tabs on the legs.

R449
at PUMA stockists (men’s and women’s).

 

SAUCONY WOMEN’S IGNITE
TIGHT CAPRI II

These three-quarter
tights feel thicker than most others tested here, and proved a bit warmer and
cosier in colder conditions as a result, but still offered great
moisture-management and comfort. The fit and performance are enhanced by a
ventilation strip down the outer side and contoured calf panels on the back of
the leg. Also has a small back zippered pocket at the back.

R599 at Saucony stockists.

Most athletes know that what you eat and drink before and during
training and events will have an effect on performance, but most still ask the
same questions: When and what must I eat? How much should I consume? Is water
good enough or should I use nutritional supplements?.Here are the answers.

 

FOOD AS FUEL

Many athletes put a lot of emphasis on eating before their event,
believing it is the key element to performance, but what many forget is that
the food eaten throughout the week is just as, if not more important. Consuming
food and fluid before training should be seen as an opportunity to fine-tune
carbohydrate and fluid levels and to ensure you feel comfortable and confident.

 

Food only becomes useful once it has been digested and absorbed. This
means you need to time your food intake so that the fuel becomes available
during the training session or race, and the time required for digestion
depends on the type and quantity of food consumed – foods higher in fat,
protein and fibre tend to take longer to digest and may increase the risk of
stomach discomfort during training. Therefore, carbohydrate foods are the best.
Just remember that different carbohydrate-rich foods have different effects on
blood glucose levels. Foods with a low glycaemic index (GI) cause a slower,
sustained release of glucose to the blood, whereas foods with a high GI cause a
rapid, short-lived rise in blood glucose. Therefore, low GI foods are
recommended for the pre-training meal.

 

WHAT AND WHEN TO EAT

It is best to have a meal about three to four hours before exercise,
e.g. baked potato and cottage cheese filling, baked beans on toast, breakfast
cereal with milk, bread roll with cheese/meat filling, fruit salad with
yoghurt, or pasta or rice with a sauce based on low-fat ingredients, or a
lighter snack about one to two hours before training, e.g. liquid meal
supplement, sports or cereal bar, or fruit. It is not always practical to eat a
big meal before your early morning training sessions, so then opt for a light
snack about an hour before training, e.g. a cereal bar or fruit.

 

LIQUID AS FUEL

Fluid requirements differ markedly between athletes and exercise
situations, and depend on a number of variables. Some people naturally sweat
more than others, and the fitter you are, the quicker you start to sweat, as
well as in larger volumes. On hot, humid days you will sweat a lot more than on
cold winter mornings, and the greater the intensity you train at, the higher
your sweat rate will be.

 

Most important is that the rate at which you ingest fluids should not be
more than your rate of sweat loss – therefore your weight should not have
increased after your training session. It is easy to estimate your fluid
requirements by weighing yourself before and after
exercise sessions. Each kilogram of weight lost is equal to about one litre of
fluid, and adding the weight of any fluid or food consumed during the session
will provide an estimate of total fluid loss. For example, if you finish a
training session 0.5kg lighter and you consumed 1 litre of fluid during the
session, your total fluid loss during the session was 1.5litres.

 

Once you know your individual sweat loss rate, you can achieve better
fluid replacement in future training sessions. Where possible, it is better to
begin drinking early in your exercise session or race and adopt a pattern of
drinking small volumes regularly rather than trying to drink large volumes in
one hit.

 

WATER OR AN ENERGY DRINK?

For all training sessions shorter than one hour, it is ideal to consume
only water, as the body loses mostly water and very few electrolytes in this
period. Electrolytes should be included in fluids (energy drinks) consumed
during exercise lasting longer than one hour, and it is best advised to ingest
carbohydrate, which will rapidly be converted to blood glucose, which will lead
to improved performance.

 

Andries is a biokineticist at the Technogym Wellness Centre in Fourways,
Johannesburg, lecturer in exercise science, and an Ironman finisher. He
specialises in sport and orthopaedic rehabilitation, and sport-specific testing
and conditioning. See more at www.bio4me.co.za.

 

Eight
working hours in a day simply does not cut it for Johan, because his role as
Comrades Race Director involves so many meetings each day that it leaves very
little hours left to do actual work. The only time left is usually after
everybody has gone home, or when he is at home, where he does a lot of his
work. But Johan does not complain, as he believes his biggest sense of
achievement comes from being a person with vision, working systematically and
achieving his goals. “The Comrades Marathon allows me to combine both my love
for sport and my passion for success.”

 

COMRADES START

Johan has
been with Comrades since January 2010, when he organised the 85th Comrades
Marathon with one of the biggest fields to date. Being race director means
coordinating all the logistics on race day, managing the brand exposure
elements of all sponsors as well as sponsorship rights packages. The race
organising committee consists of 20 portfolios, with each portfolio responsible
for one specific aspect of the race, and Johan oversees all of that.

 

Quite a
portfolio, but with Johan’s background it comes naturally. He studied
biokinetics at Potchefstroom University and obtained his Honours degree
combined with a Higher Education Teaching Diploma. His career has been a
melting pot of sports-related industries, ranging from sport facility
management, athlete training, sport product marketing and sales, through to
medical rescue and risk and safety management.

 

A DAY IN THE LIFE

Johan’s day
starts between 4am and 5am. “I start with at least ten minutes to say thank you
for all we have and the opportunity to live my dream. Then the planning phase
follows, where I try to imagine all the eventualities of the day and all
possible solutions.” His day at the office always starts an hour before – and
hardly ever ends as prescribed by – the labour act! “This is not a complaint,
but a fact, because if you want to be successful, you must put in more than you
expect to get out. And Comrades always delivers more than you expect to
receive.”

 

Comrades
planning is a year-round job and can be divided into the “busy phase” of taking
entries and handling the administration and then the “very busy phase” of getting
the logistics into place. “This is where the difficulties begin, managing 20
portfolios consisting of two volunteers each empowered to manage their
portfolio. Then, getting another 5 000 volunteers to work on the day is no
joke! Their duties range from marshalling the route to supplying the
refreshments at the 47 stations along the route, where 392 tons of refreshments
get distributed to the runners. The authorities such as the traffic and police
department manage 450 staff members and all this must be coordinated from my
office in the weeks leading up to Comrades.”

 

For Johan,
race day starts on the Friday morning before Comrades and does not end until
Sunday after the race, around 11pm!

 

STAYING FIT

With a
portfolio like this, there is limited time to follow a strict training regime,
but Johan tries hard. He participated in many marathons, cycling races and
triathlons, until his knees decided to end his running career!

 

“Mountain
biking in the forest is my main form of exercise these days, but I must admit
that right now my job is taking preference over sport. If we want to lift the
bar and present a better race year on year, I have to put in the hours. I know
exactly how people feel who say they don’t have time for exercise, but we all
just have to make some time, as I believe it increases productivity and reduces
stress.”

 

Running the
Comrades is definitely on his bucket list, “but that will have to wait until I
have completed my duties as Comrades Race Director. Comrades is by far the
biggest single achievement any person out there can achieve. It is not limited
to top sportspeople, or the rich. It is within the reach of any person with the
ability to run.”

Over the
years, 45 men have earned the title of Comrades Marathon winner, but only 17
managed to win it more than once. In a still more exclusive club, just five men
achieved the remarkable feat of winning it five times – and Jackie Mekler is
one of them.

 

Jackie has
just celebrated his 80^th birthday with family on his farm near
Nelspruit. As a fitting birthday gift, his family collected messages, pictures
and stories from friends, fellow runners and business associates, bound it all
together in a book, and what a memory it is! After all, Jackie is a man who
held world track records over 30, 40 and 50 miles, and won 14 standard
marathons and 13 ultra-marathons locally and internationally. And what makes
his achievements even more remarkable is that nothing was ever given to him on
a silver plate.

 

DREAMING BIG

Jackie’s
mother died when he was nine and he was sent to live in an orphanage. “I didn’t
enjoy it, but I had no option. I was anaemic and always on medication. When I
started to run I dreamt of winning races and that became a great incentive for
training and pushing myself hard,” says Jackie. In 1948, at the age of 16, he
joined Germiston Callies. He would sneak out of the orphanage to go join their
runs. “I had to catch a bus to town and then a train to Germiston before
walking three miles from the station to our training spot. I was very
determined to make a success of my running.”

 

Jackie was
later expelled from the orphanage after he sneaked some bread out of the dining
room for a friend. He lived in a boarding house with his father before starting
his career as a printing trade apprentice, as determined to succeed in business
as he was in running. He worked overseas for a while before returning home and joining
Penrose Press, where he stayed for 28 years and evetually became MD.

 

RUNNING WITH LEGENDS

Jackie had
a close relationship with three other legends of South African running, Arthur
Newton, Wally Hayward and Fred Morrison. “Wally was a member of Germiston
Callies and we eventually became close friends, even though he was coming to the
end of his career and mine was just starting.” In 1953, Jackie, Wally and Fred
ran the London to Brighton race and stayed with Arthur. “That was one of the
most amazing things imaginable. We had to take the cheapest flights possible, so
we drove to Mozambique and took a plane over Africa to Spain. It took us seven
days to eventually get to London. I remember us all being cramped up in this
little car and I am sure that is how I hurt my knee, because before the race I
was in agony! Eventually the pain wore off and I went on to win the race.”

 

The
following year Jackie finished second in the British Empire Games before
spending a year with Arthur in London in 1955. While working in the printing industry,
he raced extensively and finished third in the British Marathon Champs, and
second in marathons in Scotland and Finland. “I also ran a 100-mile race, Bath
to London, where Wally broke the world record and I placed second. My time
overseas was a great part of my youthful life. I had great friends in Wally and
Fred. Wally and I did a lot of training together though he was 45 and I was 21.
When I eventually won my fifth Comrades and became part of the exclusive club,
it was so much more special for me because I was with Wally and Arthur.” (The
other two members of the club are Hardy Ballington and Bruce Fordyce.)

 

TRAINING

Jackie’s
training in those days was unlike anything done today. “I ran to get fit and I
ran as many races as possible, sometimes 10 marathons a year. There was no such
thing as scaling down or peaking. I would run 50 miles on a Sunday morning and
in the evening I would do a fast 10 miles. I remember going to the Drakensberg
to train. I would run before breakfast, after breakfast and do a third run in
the afternoon. One week I ran 440km. My biggest downfall and biggest asset was
exactly the same thing, my love for running. I loved it so much that I did too
much at certain times.”

 

In 1955,
Jackie had a major slump in performance and for five years no one knew why. “I
won Comrades in 1958, but my performance was erratic. Eventually it was
established that I was anaemic. With the right diet I was running brilliantly
again, and in 1960 I won Comrades a second time.” He went on to win in 1963,
1964 and 1968 as well, but started struggling with Achilles problems and eventually
retired. Jackie returned to Comrades at the age of 53 to finish in 8:23. “The
last time I attempted Comrades was when I was 63. Unfortunately I had a stress
fracture in my foot and only got halfway.” He finished with 12 Comrades medals
– 10 gold, one silver and one bronze.

 

SPECIAL MEMORIES

Jackie is
well remembered as one of the few runners who had more than one pair of running
shoes back in the days. In fact, he had six pairs! “After a few runs they got
dirty, so I thought it was easier to clean six pairs than one. I kept one pair
just for racing, trimmed them off and made them as light as possible.”

 

He says he
finds it hard to single out a specific special memory of his career, but says
one of the highlights was when he became the first person to break the magical six-hour
barrier in 1960. “Strangely enough, it was my easiest Comrades ever. I broke
the record by 16 minutes and won by five miles. I was just in such good form.”

 

It is also hard
for him to pinpoint the greatest Comrades runner of all times. “Runners such as
Arthur Newton, Wally Hayward and Bruce Fordyce all come from a different era.
You can compare times, but obviously athletes run faster today for a hundred
different reasons. In my time, the best Olympic Marathon time was 2:29. Look at
the times today! And today you have people like Tim Noakes. We did not have
that.”

 

Jackie
still goes to Comrades each year, where he helps to hand out Green Numbers, and
he still runs seven to 10km a day. “I plan to keep on jogging for as long as I
enjoy it. When I can’t enjoy it anymore, I will stop.”

Diepkloof
Athletics Club was founded in 1984 and today still inspires the Diepkloof
community in Soweto by providing enthusiastic and inspiring runners a platform
to maintain a healthy lifestyle and spirit of running. The club thrives on
youth development and athleticism in the wider Soweto region, and focuses on
keeping young athletes away from township boredom that could potentially lead
them to drugs and criminal activities.

 

“In short,
the club believes that excellence is cultivated from a young age,” says Stan
Itshegetseng, the club’s chairman and financial advisor. ”We believe we create
leaders here. We have produced them over and over again. What we lack in funds
and technicality, we give back in strength and community,” says Stan.

 

A PILLAR OF STRENTH

The club’s primary
goal as a community institution is to change the idea of athletics in the area.
While the club is open to both young and old to uphold healthy, fulfilling
lifestyles, the club focuses more on the youth. The idea of promoting running
and the significance sport has on a person’s life is a chief idea for the club.
The club’s manifesto stands proudly as a democratic one, encouraging young,
old, all sexes and all races to join in on the fun week after week.

 

In a black
community, the club’s impact is crucial, believes Stan. The club aspires to use
running as an education and mindset, giving people a way to live a better life
when so often theft, drugs and alcohol appear easy ways out of poverty and
unemployment. In doing so, the club is looking to introduce athletics camps
during school holidays. “This is one area of focus that we have to seriously
look into to keep our athletes from township boredom that could potentially
lead them to drugs and criminal activities,” says Stan.

 

SHINING STARS

In its
first two years as an athletics club, only 20 members were part of the
movement. Now, close to 28 yeas later, around 250 members are registered,
including juniors, teens, seniors, masters and grandmasters. Most notable of the
athletic stars the club has produced are

?        
Tshamano Setone, 3 000m & 5 000m Junior SA Champion in
2006, who also represented South Africa in the Commonwealth Games in the same
year.

?        
Abraham Khumalo, 4km cross-country SA Champion from 2004 to 2006.

?        
Petrus “Qcoga” Monyai, 3 000m steeplechase SA Champion from youth and junior to senior
categories from 1998 to 2005, and who has won marathons in England, France and
Mexico.

?        
Violet Raseboya, 800m SA Games Champion in 2002 as well as 6km
cross-country SA Champion in 2006.

 

The club’s vision is to develop
athletes who can compete at a regional, national and international level. “Our goal is to produce champions
and in doing so we are trying to unearth talent in Diepkloof or any of the
previously disadvantaged areas. Even though we do not have many resources and
use a gravel track in Diepkloof, we have produced good athletes,” Says Stan.

 

RACING AHEAD

The club
used to organise a 15km and 5km race and prominent ‘celebrity’ runners like
Sonja Laxton, Kim Laxton, Gladys Lukhwareni, Dimakatso Morobi, Shadrack Hoff,
George Mofokeng, Coolboy Ngamole and Lucky Mohale have all run the race. The
event changed in 2005 and 2007 due to the club playing host to the Central Gauteng
Half Marathon Championships, and the annual event now comprises a 21km and 10km
run, with a 10km walk and 5km fun run.

 

The Diepkloof
Athletic Club sees its growing membership and participation in regional races as
testament to the power of running and a sporting lifestyle, and how they can
improve one’s mindset into a positive, optimistic one. And the club is planning
to continue with its focus of not only producing great athletes, but also giving
the youth of Soweto a way to live a better life.

QUESTION 1: Stressing about a Possible Fracture

I
started running at the beginning of 2010 and in June last year started training
for my first marathon. After a half marathon in early October, I felt a lot of
pain in my right hip. It was made worse by running or walking, or even standing
for longer than an hour. A biokineticist diagnosed me with tendonitis in my hip
flexor, and I took a complete rest from running since then. I continued cycling
and swimming, which caused no pain in my hip. The dull aching pain is still
there, and my hip hurts for days after a short 2km run, or even after a yoga
class. Could I have a stress fracture in my hip? – LISA FISCHER

 

ANSWER

Possibly
yes. Stress fractures are not uncommon in distance runners, and are usually
caused by a too rapid increase in mileage or intensity. The muscles become
fatigued and are unable to absorb shock. The stress overload is transferred to
the bone and causes a tiny crack – a stress fracture. It is characterised by an
aching (sometimes very intense, sometimes dull) groin pain, which worsens
during activity and eases off during rest. Factors that could make you prone to
developing a stress fracture include incorrect running biomechanics, weak core
and leg muscles, low bone density and incorrect/worn running shoes.

 

Remember
that the hip joint and surrounding structures are very complex, and pain can
also be caused by:

?Impingement in
the joint.

?Hip joint
pathology.

?Muscle,
ligament or tendon injury, or scar tissue from a previous injury.

?Inguinal hernia.

?Lower back
pathology where the sciatic nerve is involved.

 

See a sports
physician who will be able to do some diagnostic tests and/or send you for a
bone scan to determine a stress fracture. An MRI scan could diagnose hip joint
pathology. Depending on the diagnosis, the specialist will point you in the
correct direction regarding treatment, whether it is physiotherapy,
biokinetics, rest or surgery.

 

Modern Athlete Expert

Patricia Gouws

QUESTION 2: I Can’t Lose Weight!

I consider
myself as reasonably healthy. I train about an hour a day and try to eat
healthily. Like most of us, I sneak in a little chocolate now and again, an
occasional packet of chips and a beer over the weekends. I have normal amounts
of sugar and try to stay away from take-outs. Yet I battle to maintain my
weight. In fact, I have actually picked up 3kg in the last couple of months.
Help, I am frustrated! – HARVIN
PATTERSON

 

ANSWER

There are
gaps in the information provided, for example existing medical conditions,
previous dieting history, portion sizes, what filling is used on sandwiches,
cooking methods, the use of dressings, sauces and condiments and what else is
on the plate. The words ‘healthy,’ ‘normal,’ ‘occasional’ and ‘a couple’ are
also open for interpretation. Therefore some qualitative comments:

?        
Don’t
waste your calories on foods that provide more calories relative to nutrients,
such as the sugar in tea and coffee, alcohol, crisps and biscuits.

?        
Limit
crumbed meat and chicken (especially fried) and sausage (switch to chicken or
ostrich sausage).

?        
Rather
grill, bake, steam or boil food.

?        
Include
lean sources of protein at all meals, e.g. low-fat dairy, fish (twice a week),
skinless chicken, lean meat, and eggs and legumes.

?        
Increase
your vegetable intake, especially those that are considered ‘free,’ e.g.
tomato, broccoli, peppers and mushrooms.

?        
Aim
to eat three fruit servings a day.

?        
Manage
your portions of carbohydrate-containing foods and rather use higher fibre
alternatives, e.g. brown rice or quinoa instead of pasta and smash.

 

Aside from
the dietary side, let’s also look at training. Introduce some variety, since
this is a great way to shake up your metabolism:

?        
Interval
training: Your heart rate and energy expenditure rise in the high intensity
sections and you recruit fast twitch muscle fibres that might be lying dormant.

?        
Include
at least two strength-training sessions a week. It will make you stronger, increase
muscle mass and decrease fat mass. This improved ratio will mean that you can
burn more energy – even at rest – since muscle tissue burns more energy than
fat.

?        
Mix
the length of your runs: Do a long, slower run on the weekend and throw in the
odd 5km time trial run as a tempo run. Your body will continuously have to
adapt to the session.

?        
Mix
the terrain of your runs, with hilly routes and uneven surfaces, as they require
much more energy than flat, tar road running.

?        
See
a sports scientist who is a runner and can design a programme for you.

 

Modern Athlete Experts

Karlien Smit

Registered
dietician with Shelly Meltzer and Associates, working with the Sports Science
Institute of South Africa.

Kathy Mc Quaide-Little

Sports
Scientist and Media Manager of the Sports Science Institute of South Africa.

When it
comes to putting on socks and shoes and hitting the road, I look no further
than my old favourites (see Modern
Athlete Choice Award below), because my feet feel like they could run all
day. That’s why I have about five pairs in my cupboard at any given time.
However, when recently taking part in some off-road stage races, I had to
rethink my sock strategy when faced with sandy beaches and gritty trails,
because my low-cut secret socks would allow sand into my shoes and I would
undoubtedly end up with blisters. So, I had to go do some sock shopping, and I
found some great new sock options. I still love my favourites, but now I have a
few others in my cupboard.

 

FALKE HIDDEN COOL

My feet
love these socks! The thick padded cushioning throughout means that every part
of my foot is comfy, and they are remarkably well ventilated for such a thick
sock. They’re secret socks, but the handy lip at the back not only prevents the
sock slipping down (as I have found with other hidden types), but also keeps
out some grit and adds extra cushioning around the Achilles.

R39.95 at
Sportsmans Warehouse, Runner Group, Cape Union Mart.

 

NIKE PERFORMANCE
CUSHIONED

Dri-Fit
moisture-wicking fabric ensures a dry, comfy ride, but the feature of the socks
that really grabs me is the thicker cushioning on the back of the ankle. Having
had a few problems of late with my left Achilles, I really appreciate this! The
tight-hugging arch really grips the foot, but I like that my toes can still
flex comfortably, and the ventilated upper side also performs well on a hot
day.

R59.95 at
Sportsmans Warehouse

 

FALKE FALKELITE ULTRA
LIGHT TECH

My feet said “oo-la-lah” when I put these on for the
first time, thanks to the firm fit and obvious ventilation, particularly on top
of the foot. In fact, they’re so light, it almost felt as if I didn’t even have
socks on… What I really love about them is the stretchy arch support, where
the sock really clings to my foot, which in turn means no slippage and a smooth
ride when I hit the road.

R39.95 at
Falke stockists

 

MHR
TRAIL RUNNING VELOCITY

These socks are made from a blend of mohair and
bamboo fibres, both of which are terrific moisture-wickers and stretch well to
fit your feet while retaining their shape, and both have antibacterial
properties, so that sweaty foot odour does not linger… What I like is the extra
cushioning under the metatarsal heads (the bones just behind the toes), because
I am a forefoot striker and appreciate the extra shock-absorption.

R65 at
Runner Group stores

 

FIRST
ASCENT SWIFT TRAIL RUNNING

Also made from a combination of mohair and bamboo,
the Swifts offer great moisture-wicking and cushioning while also keeping your
feet cool. I took them out on the trail and loved the padded cushioning in the
forefoot and heel compared to the thinner, ventilated sections under the arch
and on top of the foot. The result was a terrifically cool and comfortable run
for my feet on a hot day.

R59.95 at Sportsmans
Warehouse

You have
a great training session, but then suddenly, either right away or sometimes a
bit later, you are hit with a headache, often leaving you frustrated and
irritable. After all, exercise should bring on health benefits, definitely not
headaches!

 

Exercise headaches often occur during or after sustained,
strenuous exercise, and activities most commonly associated with exercise
headaches are running, rowing, tennis, swimming and weightlifting. There
are a variety of reasons why athletes sometimes complain about headaches after
exercise, says Dr Elliot Shevel, founder and chairman of the
International Headache Society’s South African branch.

 

CAUSES

“The
most likely cause is that there may be increased muscle tension in the neck or
jaw muscles during exercise,” says Dr Shevel. Often without even noticing it,
runners clench their jaw muscles when they are training, or when a particular
part of the training sessions is strenuous.

 

Another
possible cause may be due to the increase in blood pressure affecting the
arteries of the scalp, which are often responsible for migraine pain, while dehydration
and hot weather could also be to blame. In fact, in many cases it is often a
trigger for migraine. “It is important to have an adequate intake of fluid when
exercising, especially when it is hot and one is losing fluid through
perspiration,” says Dr Shevel.

 

WHEN IS IT SERIOUS?

So when
are these exercise-induced headaches serious and when should one consider going
to see a doctor or headache specialist? “It is advisable to have what is called
a multidisciplinary assessment, which includes, but is not limited to, a
neurological examination. The neurological examination is to rule out any
possible serious cause, which fortunately for most headache sufferers is not
frequently found. Once this has been done, then the structures on the outside
of the skull are examined to find where the pain originates,” says Dr Shevel.

 

“Certain
people get exercise headaches because they either have a tendency to muscle
tension, which can be made worse by exercise, or because their arteries react
by becoming painful. Both of these conditions need proper treatment, after
which exercise will no longer bring on the headache.”

 

RULE OF THUMB

If you
suffer from a headache after nearly every training session, it may very
possibly mean that you suffer from the above symptoms, or something more
serious, and it is best to get it checked out. If you have a bad headache after
exercising, and it’s never happened before, or if you’ve had headaches before,
but this one is somehow different, get to a doctor right away.

 

But what if it’s just common for you to sometimes get a
headache after working out? This might mean you may simply have an exertional
headache, which can happen to anyone. If you realise your headaches are
brought on every time you train in hot weather or when you are dehydrated, be
smarter in your training next time and see if that helps.

 

“The
bottom line is that getting headaches should not stand in the way of you
enjoying an exercise session. There are prevention methods and cures. In fact,
if you are a migraine sufferer, the latest study on the subject has shown that
exercise can often reduce the number of migraines one gets. It is not a cure,
but it can help,” says Dr Shevel.

 

Dr Shevel has published 30 scientific studies in
national and international peer-reviewed medical journals on migraine and
tension headache. In his capacity at the Headache Clinic, he heads a team of
practitioners, specialists and researchers, including neurologists, surgeons, physiotherapists,
radiologists, general practitioners, psychologists and dental specialists.

Responsible
for the marketing of Nedbank and its corporate identity, all brand exposure and
heading up public sponsorships, Greg Garden thrives on the challenges that his
job presents. He lives a life of travelling, meeting clients, events and using
new technologies to put Nedbank on the map. With a communications background,
Greg enjoys finding new ways to bring Nedbank into the public sphere and lends
his experience to position Nedbank as a top leader in its field. And on top of
all this, Greg also serves on the board of the WWF Green Trust, and is a director
of both The Marketing Association of South Africa (MASA) and The SA Audience
Research Foundation (SAARF).

 

You’d think that someone with such a portfolio would
have little time for anything else, but in between the meetings and corporate
obligations, Greg makes time to keep active. He runs five days a week to keep his
mind at ease, a time he says he uses to plot the day ahead. “It was not always
like that for me. I turned 40 and looked in the mirror and I didn’t like what I
saw. My friends were runners and they were on my case to start, but I hated the
idea,” says Greg. However, a year later in 2001, Greg ran his first race in the
Reebok Half (now the Dis-Chem Half Marathon) and was hooked.

 

FOR THE LOVE OF THE RUN

To date,
Greg has run three Comrades Marathons, seven Old Mutual Two Oceans ultra’s and more
than 25 marathons, including international races in Boston,
Paris and London.
Greg embraces running and believes having fun while doing so is all part of it.
Therefore, he makes sure he dresses appropriately when he runs international
marathons, such as the time he wore a South African flag in the fancy-dress
Medoc Marathon in France.

 

He treasures
travelling and the memories that go with great runs. In 2010 at The London
Marathon, Greg met an unlikely running partner at the 16km mark, “I was running
past the crowd and everyone shouted ‘Go Gordon!’ I looked beside me and there
was world-renowned chef Gordon Ramsey. We had a great chat, but at the 24-mile
mark Gordon cursed me for running too fast.” Greg describes that London Marathon
as incredible, but punts the 2008 Boston Marathon as his most memorable. “It was
a highlight because I ran my 3:24 PB at 51 years of age, a full six minutes off
my former one!”

 

KEEPING THE BALANCE

Leading an
active lifestyle needs to be backed by a healthy diet, says Greg, who lives on
Low-GI foods and eats in moderation. Being a certified wine judge and
collector, he feels that he can also spoil himself with more wine because he is
a runner! Greg loves to spend time with his family; his wife of 26 years,
Brenda, his daughter Caley and son Robin. He relaxes with his love of wine and
a vast collection of eclectic music. “And in between all of the things in my
life, I still sleep,” he says.

 

So, what
about those who say they can’t fit exercise into their busy lives? “You don’t
have time NOT to do it. Long-term, you will be healthier and happier. If anyone
asked me what are the five best achievements in my life, I’d say my work, my
marriage, my children, buying my first home and running.”