Category: Columns

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

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

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

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

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

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

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

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

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

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Each time people call me ‘Comrade’, it fills me with pride. I started training for the first time on 1 September 2008 by running four laps on a soccer field in my neighbourhood. Thereafter, I found myself running 12 laps and two weeks later I ran for the first time on the road. As hard as it was, I never stopped since then.

My first road race was the Striders 15km in Springs in 2009, which I finished successfully. The same year I ran my first marathon in Eldorado Park, followed by the Soweto Marathon later that year. It was beyond my wildest dreams when I finished Comrades last year and then the Two Oceans Marathon this year.

I thank people like Sir Richard Branson, my former teachers, my nephew and my family who inspire me and who always encourage me to believe in myself and to live life to the full. I wish that more young people would take sport seriously and realise that it can take them to new heights in life. – Henry Mngomezulu

Lucky to be Alive
I’m lucky to be alive, and it’s because of you blokes. Sometime just before Good Friday, a fair-sized DVT had formed in my right calf, unbeknownst to me. On Good Friday, a big chunk of this broke away and travelled up the veins into my heart, where it should have stopped everything in my body from working.

However, my heart is in such good condition that it managed to pump it clean through all the chambers and valves and spit it out the other side without missing a beat. I thought I had some sort of digestive pain, but four weeks later the doctors decided that the symptoms weren’t those of indigestion, and worth looking into further. A scan showed a pulmonary embolism and a DVT in my right calf. If I was as fit as a normal 56-year-old, I would probably have had a heart attack and be pushing up daisies by now. But I’m not, and it’s the regular cycling at a good pace with all you blokes for the past 25 years that I can attribute that fitness to.

Thanks lads (and lasses), it’s probably a fair thing to say I owe you my life. You never know what’s in store for you, but being fit and healthy isn’t going to hurt your chances of survival. Keep riding and keep healthy. See you on the road in about two months. – WANDY

Thank You Hein!
It’s Friday 27 May and I have been to the Comrades expo, got my first goodie bag and am ready to run this gruelling challenge called Comrades. My numbers are attached to my vest and I am as ready as can be, but the nerves and ‘have I done enough’ haunts me. Time to put my feet up and read my Modern Athlete mag, which I collected at the Expo.

Well, if I ever had any jitters, a man called Hein Wagner has just inspired me. One becomes so introspective, and then I look at Hein’s achievements and his sense of humour and attitude, and I am humbled and know that I can do this and take his advice: ‘If you are at the end of the rope, tie a knot and hang on’. So thank you, Hein – you are amazing! And to Modern Athlete: The advice you give is sound and easy for greenies like me! – SANDY MULLINS

Run for Health
I am a very young runner and have realised there is no sport where running is not included. If you are a runner you are able to participate in most other sports which help you with your health. Some people may think that running is a hard sport, but what they don’t realise is that running can be fun and has so many health and weight-loss benefits. – SBONISO

The Meaning of Comrades
I ran my first Comrades in 1997 and it does define you! For me it was a day to truly get in touch with myself. Spending 11:51 with ‘me’ was a fantastic experience. I realised how goal-orientated I was, how dedicated I was to achieve, and that Comrades is truly a mental race.

Nothing comes close to the people I have met along the way and the training buddies that have become close friends. I have finished four Comrades and as I sit here with my tender and bruised body, I am anxious to do it all again.

When I run and finish Comrades, it makes me feel like nothing is impossible. And nothing is… I have such a positive attitude and spirit, and I know that when I apply my mind I can do anything. I have truly defined myself, thank you Comrades. – JEANINE FOLEY

Why Run Comrades as Fast as You Can?
I suppose by now your magazine has been bombarded by letters from readers telling more about their Comrades experiences. Well, I will be no different, but have a question in my letter as well.

I completed my first Comrades this year, but it was my second attempt. Last year I did not enjoy myself due to overloading on carbo products and landing up just short of renal failure. This year I used nothing and felt on top of the world!

I finished in 11:32 and would not change my running pace at all. I don’t know why people want to race through this race and not soak up everything on offer? If it was not for taking it easy, the people I interacted with along the route and the beautiful and breathtaking surroundings, I would have easily bowed out to the ‘brick wall’ I hit at about 30km.

I had a friend running his ninth and he has always run sub-9s. This year he ran a 10:30 and said it was the best experience he has ever had!

I know there are thousands of runners that will shoot me for what I have to say and they will say it is the Ultimate Human Race and you have to push yourself. I ask why? Is it not enough for us select few (and I say that, as there are not many in the world that can say they have run The Comrades Marathon) just to accomplish and enjoy the race and take in everything the Comrades Marathon has to offer?

A very big thank you to the Comrades Marathon Association and every person along the route. It was an awesome experience. It makes me want to run it every year. – STEVEN VIENINGS

In 1903, Spartan Harriers organised its first 50-mile Big Walk, with 61 competitors starting at Greenmarket Square, proceeding along what is now Voortrekker Road to the 25th milestone and back. Future rugby Springbok WA Millar won in a time of 9:23:29, pulling away from JW Lewis at Salt River after reportedly drinking champagne! Unfortunately, the club made a financial loss that day, so it would be 21 years before the second Big Walk, which happily made a profit, and the event has subsequently grown into one of the biggest athletic events in the country. Nowadays, over 35 000 walkers turn out in one of the eight distances from 80km down to 5km.

The club is no longer directly responsible for the event but is still very much involved, says Spartans Vice-chairman Dave Kirby, who serves on the board of the Big Walk Trust. “The Big Walk was started by Spartans, is still run under the auspices of our club, and our members still help on race day, so we still think of it as our event.” And that seems rather appropriate, given the club’s strength in the walking category, including having won the Western Province Road Walking Challenge every year except one since it was launched in 2003.

GLORY YEARS
Spartan Harriers was formed on 26 April 1901 when a general meeting took place at the Cumberland Hotel for the purpose of forming a Harriers club “to foster cross-country running and promote athletics in general.” Besides that first Big Walk in 1903, it also presented the first marathon in South Africa, in 1907. The race was won by Chas Childs of Spartans in 3:12:55, and there was so much public interest that the crowds stood up to twelve-deep in places along the route! Another landmark date saw the Ladies’ Section formed in 1926 and women allowed to compete in the Big Walk for the first time.

Spartans became a force in Cape athletics, winning the Western Province cross-country team championship 27 times between 1906 and 1940, amongst other titles, but the club’s star waned somewhat until Ewald Bonzet joined in 1972 and set various national records and won numerous national and provincial titles as a Spartan. Other notable performers included walker Connor Johnstone, who set several age group world records in the 70s, the famous ‘Galloping Granny’ Mavis Hutchinson, who joined in 1988, and John September and Thabang Baholo, who dominated the Western Province racing scene in the early 90s.

Today the club can boast a number of top walkers, like Ross McDonald, who won three medals at the 2009 World Masters Championships in Finland, and Peggy Reid, who at the age of 74 won the Western Province Road Race Walking League Challenge for the second year running. The club also has a talented father-son duo in Malcolm and Alphonsus Salida. Club President Malcolm was the first walker home in the Two Oceans Marathon for the last two years and in the 2010 Comrades, while 16-year-old Alphonsus has walked the fastest 10 000m in South Africa this year for youth boys.

FAMILY ATMOSPHERE
Spartans currently has about 300 members, with a diverse age spread, says Chairman Maajid Warley. “Our youngest athletes are eight years old, while our oldest are walker Sam Milner and runner Ralph King, who are both still active in their 80s. Our average age used to be quite high, especially when the legendary Philip Rabinowitz was still with us – you’d be amazed how much one 103-year-old can affect the average!” (The late Philip famously broke the world records for 100m and 200m for the 100-year-old age category in 2004 and is listed in the Guinnes Book of World Records.) Malcolm adds that “The family atmosphere really attracts many people to the club. It is amazing to have such young and old athletes together in the same room, with such a great vibe.”

The club’s training runs, time trials and social functions all take place at its clubhouse on the Meadowridge Common Sports Grounds, with pack runs and walks on Tuesdays and Thursdays, and longer sessions on Saturdays. There are also speed training sessions on Mondays and race walking training on Wednesdays. “We have experienced coaches and try to cater for all levels and ages, and we offer separate routes for the walkers because they generally prefer flatter routes,” says Malcolm.

The 5km time trial takes place on the first Thursday of each month, followed by a monthly social where the Spartan of the Month award is announced. Other social highlights include the Chairman’s Breakfast Run (which often includes a swim), Two Oceans Breakfast Run a week before the race, pasta evenings, Birthday Bashes on the last Saturday of each month, Section Socials, the Annual Club Dance in September, and the Pub Run in December. The club’s AGM and Awards Evening usually takes place at the end of April.

GETTING PEOPLE ACTIVE
Spartans is one of the leading clubs in the Cape in terms of bringing beginners and underprivileged athletes to the sport, says Maajid. “We have two beginner groups each year, one in February and one in September, and we also have a talented development squad based in the Masipumelele community near Kommetjie, which is run in conjunction with the Western Province Race Walking Commission’s Adopt an Athlete Scheme. We were the first club to buy into this scheme, starting by funding 10 athletes, which has grown to 42 now.”

“The funding for this development work comes from the Big Walk Trust,” says Dave. “Part of the Trust’s mandate is to reinvest part of the profits of the event into the community, so the club has created a fund to send coaches to Masipumelele three times a week, buy the kids shoes and kit to train in, and also organise outings for them. It’s our way of giving back.”

Spartan Harriers Athletic Club
Clubhouse: Meadowridge Common Sports Grounds
Secretary: Lorna Rensburg 082 337 9483
Email: [email protected]
Website: www.spartanharriers.co.za

I have been running for two years and have done three ultra-marathons to date. I seem to suffer from exercised induced nausea. As a race progresses, I tend to get stomach cramps. I drink regularly, but whatever I take in just sits in my stomach and does not pass through the system. The result is I did not urinate at all during my 2010 Comrades. I ended up in the medical tent and the doctors said I was dehydrated, but as I left the tent, I vomited out all the liquids in my stomach. When I ran Two Oceans this year, I felt the same nausea after the race, but did not throw up. A week later I ran a 54km race at a very slow pace and surprisingly did not suffer from any symptoms. Can the intensity of a race be responsible for these symptoms? – HAMID SANGLAY

ANSWER
Exercise intensity can definitely be a one of the causes of your gastrointestinal tract (GIT) disturbances, which are common in endurance athletes. Exercise affects the GIT in a variety of ways, all of which can disturb the GI function and result in abdominal pain, diarrhoea, nausea, vomiting or even bleeding. It has been shown that there is a relationship between increasing exercise intensity and a reduction of blood flow to the GIT. The result may be nausea, which at some point may progress to vomiting, stomach cramps and diarrhoea; more than just impaired digestion. These symptoms can be severely, even critically compounded when hot weather and dehydration are thrown into the mix.

Without sufficient blood supply, the GIT simply can’t function as designed, rejects the stomach contents, and in some cases the contents of the intestinal tract. The reduction of blood supply also compromises the intestinal barrier, contributing to and compounding the GI symptoms.

Another concern which may be affecting your absorption is the type of fluids you are consuming. You may not be getting the correct type and concentration of your fluids, which may be causing the fluid that you are drinking to not be optimally absorbed. (Check out a previous article I wrote on hydration and sports drinks, titled Beat your Thirst, archived under the Nutrition section on the Modern Athlete website.)

Some Recommendations
• Avoid solid food three hours or so prior to exercise.
• Take liquid food as a pre-race meal and during endurance events, e.g. Future Life cereal or Perpetium (from Hammer)
• During endurance events, the optimal concentration of your drinks should be ‘isotonic’ e.g. sports drinks like Powerade or Energade.
• Keep meals the day before the race low in fibre.
• Drink the same drinks in training as you will on race day.
• Avoid caffeine prior to and during exercise.
• Drink a lot of fluid the day before the race and avoid alcohol up to 48 hours before.

Modern Athlete Expert
CHRISTINE PETERS
Dietician at Sunninghill Medical Centre, Johannesburg. Has 10 years’ running experience, including two Comrades and three Two Oceans Marathon finishes.

 

Persistent Sharp Pain
In November 2009, whilst running at the 36km in the Nelspruit Marathon, I felt something ‘pull’ just below my abdomen. This created a sharp pain when picking up my legs and I had to walk the last 5km. Despite a long layoff, I’m still troubled by this. An ultrasound scan found nothing. I have cut back on my training and manage by taking painkillers. I also use a sauna belt and strap it tightly around the painful area, but at the 18km mark the pain is severe. I’m determined to continue with my running, as it keeps me healthy and my weight in check. Please help – I’m desperate. – MIKE GORDON

ANSWER
The symptoms you describe sound very much like it could be coming from the pubic symphysis, a cartilaginous joint that is tightly bound by very strong ligaments that allow a very limited amount of movement.at the front of the pelvis, where the two pelvic bones join. There are several muscles that attach near the pubic symphysis and exert a pulling force on it as they contract. Excessive force due to too much repetition or a single high force, can damage the symphysis, causing inflammation and resulting in a condition known as osteitis pubis.

This is usually an overuse injury and typically occurs due to repetitive running, kicking or changing of direction. Pain may be experienced on one or both sides of the groin, the lower abdominals or at the front of the hips. Pain is also usually experienced by firmly touching the pubic bone at the front of the pelvis and aggravated by exercise such as running or kicking. The treatment requires sufficient rest from any activities that increase the pain, and once the activities can be performed pain-free, a gradual return to these activities is recommended, provided there is no increase in symptoms..

Ignoring symptoms delays the healing process and is likely to lead to the condition becoming chronic and requiring an intensive period of rehabilitation, with the likelihood of future recurrence increasing. Recovery can take six months or more.

A careful physiotherapy assessment is required to determine and correct the factors that have contributed to the injury. These can include muscle weakness (especially the gluteals or core stabilisers), muscle tightness, inappropriate training, increase in training frequency and intensity, poor posture and poor pelvic and core stability.

 

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

Let’s be honest, it is that much harder to motivate yourself to put on your running kit and head out the front door when it is cold and miserable out there. But cold weather doesn’t mean that you have to banish yourself to the treadmill all winter long. Thanks to the modern technology in winter running clothes, gone are the days when runners trudged through winter running workouts wearing lots of heavy and uncomfortable clothing. But one part of the body that is often still neglected when it comes to wrapping up warmly is the head – and that’s a big mistake, because you can lose up to 40% of your body heat through your head, so it is important to keep it covered when running on cold days.

A beanie or fleece hat is great for keeping your head warm and they are normally lightweight to wear. However, some runners don’t like their heads being covered, in which case earmuffs would still offer some form of protection and heat-retention. And for those really cold days, keeping your neck and face warm and protected is also recommended, and that’s where a Buff really come in handy. And the good news is that all this head-warming gear is lightweight and easy to carry, so if you get a bit too warm during the run and want to let your head cool off for a while, simply tuck the beanie, headband or buff into the elastic of your shorts or tights and carry on running.

So, if you simply can’t imagine going through the cold months without your daily running fix, here are some great head-warming options to keep your noggin warm during this winter.

BEANIES

Cape Storm Pulse Beanie
Made from a high performance wicking fabric, and available in six colours. The stitching pattern helps it keep its rounded shape very effectively. R135 at Cape Storm stores.

Cape Storm Insulator Beanie
Similar to the Pulse model, but with less stitching for a slightly looser fit. Just as fleecy and warm, though!
R135 at Cape Storm stores.

First Ascent Skull Beanie
This snug-fitting nylon-lycra ‘skull pleaser’ is just what you’ve been looking for to protect your head and your ears. R99 at First Ascent stockists.

First Ascent Powerstretch Beanie
Made from Polartec Powerstretch fleece, a four-way stretch fabric, this beanie has amazing wicking and thermal properties. R159 at First Ascent stockists.

New Balance Performance Fleece Beanie
Made from micropolar fleece material, this beanie also has reflective logos for extra visibility in low-light conditions, and a key stash pounch. R149 at New Balance stores.

Nike Lightweight Running Skullcap Beanie
The contoured design provides great ear coverage, plus it has reflective detailing and a ponytail opening to accommodate longer hair. R149 at Nike Stores.

Salomon Beanie
Made from quick-drying frabrics, it features a fleece headband lining to ensure a warm head, nad one size fits all. R150 at Salomon Concept Stores and Due South Stores

Salomon Momentum Beanie
Part of Salomon’s Nordic Ski range – which tells you that this beanie will cope with even the coldest temperatures! R199 at Salomon Concept Stores and Due South Stores

EARMUFFS

First Ascent Fleece earmuff:
Keep your ears warm on a cold day with this fleecy product – can also be used for cycling, as it will fit comfortably under a helmet. R69 at First Ascent stockists.

First Ascent Softshell earmuff
This super-cool earmuff will protect your forehead and ears from any cold wind generated by your running speed. R119 at First Ascent stockists.

BUFFS

Original Buff? & Wool Buff?
Not much to look at when it juts sits there, but this simple multifunctional ‘tube’ of material can be used as a cap, headband, mask, scarf or balacalva. Wicks moisture and is easy to carry when not in use. Also available in a 100% Merino wool version, which is slightly longer to give extra coverage on top of its extra insulation. R150 for the Original Buff and R229 for the Wool Buff from various stockists

MORE ADVICE FOR COLD WEATHER RUNNING
Start warm: Getting out the front door is often the hardest part when it is cold outside, so put your running kit in the tumble-dryer, or next to the heater, for a few minutes and warm them up a bit, then dress quickly and hot the road. You start the run warm and toasty, and by the time the clothes have cooled off again, you’ve warmed up.
Stay dry: In extremely low temperatures, sweat is the enemy, because once you’re wet, the wind-chill factor can really hit you and send your body temperature plummeting. Therefore, dress in thin layers, starting with a moisture-wicking base-layer, followed by a fleecy-type outer layer, and if the conditions are windy, add a wind-resistant outer shell as well.
Hands up: Just as you lose heat through your head, so too do you lose heat through your hands – up to 30% of your body heat – so wear gloves to keep your hands and fingers warm. Mittens are even better on really cold days, because your fingers stay in contact with each other and thus stay warmer.
Don’t forget your legs: It’s a bit pointless wearing three layers on the upper body, plus gloves and a beanie, and then wearing just shorts, leaving your legs exposed to the cold by, so invest in a pair of full-length tights and make sure your legs stay warm too.
Protect your lips and skin: Lip-ice is a must on cold days to prevent your lips from chapping. You can use Vaseline for this and also apply it to your nose and cheeks to prevent windburn, or look for protective creams at your pharmacy or local stores.

Let’s start with the basics. There are two kinds of sweat, eccrine and apocrine, and neither one smells like anything. It’s when bacteria on your body react with the apocrine sweat that you and your smell can become the proverbial elephant in the room.

We have about three million eccrine glands spread across the surface of our bodies that secrete sweat to cool us. This sweat is odourless and consists mostly of water and salt. It’s the apocrine sweat that contributes to unpleasant odours and this comes from about 2 000 apocrine glands that are primarily found in our hair follicles. They are concentrated in the areas under our arms, on our head and in our groin, and they only produce sweat when we are stressed (physically or emotionally). This sweat is rich with proteins and fatty acids, and although it is also odourless, the nutrients in it make a five star meal for the bacteria that stay on our bodies. It is when these bacteria feed on the nutrients in our apocrine sweat that the metabolic processes give off the smell we know as body odour, or BO.

BAN THE BO
Even though sweat is not directly to blame for body odour, it still shares responsibility and the fact of the matter is that with less sweat, there is less food for the bacteria, and therefore less smelliness. This means the first step in combating body odour is to reduce the amount of sweat on your body, and the vast majority of people do this by employing good personal hygiene. These are some of the important steps to follow to ensure you always smell fresh:
• One shower or bath a day is sufficient for most people, but make sure you have a shower after you’ve trained and you wash the smelly places under your arms, feet and all the other nooks and crannies thoroughly.
• If you still smell a faint whiff following you around, you can try using anti-bacterial soap to gets rid of all the unwanted bacteria that actually cause the unpleasant odour.
• Don’t wear clothes that are too tight and try wearing clothes specifically designed to wick sweat away from your body and help your body to breathe when you train. Also, wash your clothes after every exercise session to prevent the harbouring of bacteria in your clothes. You can try using detergent specifically designed to remove odours from sport performance clothing, such as Sport-Wash, available at Sportsmans Warehouse.
• Make sure you use an antiperspirant and not simply deodorant every day to control sweating and odours. Where deodorant simply masks the smell that come from bacteria by another fragrance, antiperspirant contains an element, usually aluminium, which plugs the openings of your sweat glands to make you sweat less, giving those smelly bacteria nothing to work with.
• Watch what you eat. There are some foods like curry, garlic and onion that can cause your sweat to smell different, while smoking, certain medications and even stress can lead to a different smell.

Johannesburg-based skincare therapist Joelette Theron’s advice is to try and minimise sweating instead of washing more, to avoid body odour before it even happens. She suggests drinking sage tea, avoiding spicy food, watching your weight and avoiding smoking, caffeine and alcohol to reduce sweating.

OUT OF CONTROL
In general, sweating is pretty normal, but if you think your sweating is abnormally high and becoming an embarrassment, you can visit your doctor and between the two of you, you can decide whether more drastic measures need to be taken. Though there isn’t any medication available to control sweating, procedures such as botox injections have been shown to reduce sweating in certain problem areas. However, doctors will usually advise you to start with the easiest, non-invasive option, such as using a stronger antiperspirant. If this doesn’t help, you may upgrade until you reach drastic measures such as surgery.

Although rare, persistent body odour can be a sign of something more serious. An extreme example is the genetic disorder trimethylaminuria, also know as fish malodour syndrome, which makes you smell like rotting fish. This condition is not curable, but with medication, a strict diet and counselling you can lead a normal and healthy life.

Keep in mind that every person has his or her own unique smell and there are a myriad of factors that influence this, including things such as gender, age, hormones, eating habits and genetics, so you will not smell the same as the person on the spinning bike next to you. The amount you sweat is also unique to your own body and there is no need to feel embarrassed if there is a puddle of sweat underneath your bike by the end of a hard spinning session.

Additional Sources: www.health.howstuffworks.com

SMELLY FACT
In a study done in 2008 it was found that women have almost ten times more sulphur in their sweat than men, which means that women should have a stronger body odour than men, yet neither of us smell like rotten eggs. The study found that women’s smells are similar to onions or grapefruit, while men smell more like stinky cheese!

What is your background and how did you get involved in the IT industry?
I have always been involved with Information Technology of some sorts. I think it can be traced right back to primary school days when I owned a Commodore 64, which was a big deal in those days! I have just made an effort to keep up with technology as it progressed.

Why are you so passionate about your career?
I enjoy the challenges; I need them to keep me sane.

How did you get into running?
My dad started running in February 1982 and I followed in his footsteps.

You are not only a road runner, but also an accomplished cross-country athlete and a paddler. Tell us more.
I have completed three Comrades Marathons, earning a Bronze, a Bill Rowan and a Silver. I’ve also finished three Duzi’s and three Midmar Miles, and represented KwaZulu-Natal and Transvaal (now Central Gauteng) in cross-country.

Describe a typical day in your life.
I get woken up at 5am by my three-year-old son (if I’m not doing a morning run). I drop him off and then it’s about an hour’s drive to the office for me. I’m in the office round about 7:30. My day to day duties involve administrating SQL and OLAP servers, developing, testing and implementing Large Business Intelligence systems and dealing with user queries on existing systems. Some days are very stressful and I often have to meet very tight deadlines. I tend to do a bit of work at home each night and this is really productive time as I have no interruptions. Most work gets done under big pressure, but that tends to make me more productive, too. I leave work at 4:30, fetch my son and we are home by about 6pm. I usually help my wife with entertaining, feeding, bathing and putting our son to bed by 7:30, before I go for a run of 60 to 90 minutes. After a shower, we have dinner at about 9pm, after which I spend another hour or two dialled into the office. I’m usually in bed between 11 and 12pm.

How do you fit running into your busy life?
I run when it is dark and most people are either getting ready for bed, or are still fast asleep.

What do you see as the biggest obstacle to your running?
My ageing body is losing speed fast.

What is your greatest moment in running/sport?
I ran a sub-50 minute 15km at altitude in 1993 and a 2:40 marathon this year at the Maritzburg Marathon in February. I am very proud of both achievements.

Has running/sport influenced your career and work ethic?
Yes. I believe one can achieve good results from hard work, both in your career as well as in your hobby; after achieving a target result in athletics you are reminded of this.

Why do you enjoy running so much?
It keeps me healthy and out of trouble! I have made very good friends through athletics.

What is the best and worst advice you have been given with regards to running?
I have been given lots of both. Some good advice that is still fresh in my mind would have to be using Yasso 800s for marathon training. With this training method you can predict your marathon time based on how long it takes you to run a bunch of 800 metres. It worked perfectly in my recent build up to the Maritzburg Marathon. The worst advice would be to take painkillers on long races; I have seen it cause big problems for some friends.

What is the first thing you do after a morning run?
If I’m at the beachfront, I take a dip in the Indian Ocean.

What could you not go running without?
Shorts and shoes (if I’m not on the beach or track). I don’t really need anything else.

What are your future running/sporting goals?
I would love to earn my Green number at Comrades. Also, I turn 40 next year and would like to become fairly competitive as a veteran.

What would you say to someone who says that they don’t have time to exercise?
There are many ways to make time; I have tried a few and they all work – it just takes dedication. Here are a few tricks you can try:
• If you are not a morning person, have a late lunch at work and then get your run in around 7 or 8pm.
• Run very early in the morning. Join or start a group of similar running ability and similar time constraints as yourself. When you are committed to a morning run, you won’t want to drop your friends and will therefore show up on time. Before you know it, it will become an easy thing to do.
• Run to work, or back home, or both. This means no traffic stress and it’s good for the environment.
• Sneak in a run at lunch.