Category: Columns

Most people know the following basic facts about diabetes: there are two types of diabetes and people with diabetes should avoid sugar. But this doesn’t mean you truly understand what this disease is! Very simply, diabetes is the inability of a person’s body to convert glucose that enters your body in the form of food, to energy that can be stored and used at a later stage. Where a healthy person’s body will release insulin to do this and automatically regulate glucose levels to stay anywhere between 3.6 and 5.8 millimoles per litre, someone with diabetes can either not produce their own insulin, or not produce enough efficient insulin.

And that is also the difference between type 1 and 2 diabetes. People with type 1 cannot produce any insulin, while people with type 2 produce insulin but it is not as effective as it used to be. This may be caused by insulin resistance, which in most cases is due to excessive body fat around the abdominal area.

Type 1 diabetes cannot be prevented and its exact causes are unknown. It is usually diagnosed during childhood, adolescence or in your twenties and thirties. Type 2 diabetes is generally caused by a poor lifestyle and is preventable to a certain extent. Almost 90% of people with diabetes have type 2 and it presents generally in adults. However, it is becoming more prevalent in children and adolescents as the incidence of obesity is increasing due to bad eating habits and a lack of exercise. Both types of diabetes can improve significantly by taking up regular exercise and eating healthier.

CORNERSTONES OF TREATMENT
There are three cornerstones of treatment that are prescribed to diabetics to manage their disease:
• Blood glucose-lowering tablets or insulin.
• A healthy eating plan.
• Exercise.

Eating a balanced meal, including low GI foods, will help someone with diabetes to maintain a steady flow of glucose into his blood, instead of a spike and a crash, and therefore contribute to the regulation of his blood glucose levels. Exercise increases the body’s sensitivity to insulin and enhances the use of blood glucose, thereby lowering it naturally. This means a person with type 1 diabetes who exercises will need less insulin than without exercise.

YOU CAN STILL RUN
So just how much exercise can a person with diabetes cope with? Are they capable of running the Comrades or becoming an Ironman? The answer is a resounding yes! Although it is risky for a diabetic to run anything longer than a standard marathon, it is possible, says Andrew Heilbrunn, head biokineticist at the Centre for Diabetes and Endocrinology (CDE) in Houghton, Johannesburg. Andrew specialises in the treatment and management of active diabetics.

Runners with diabetes have to put more effort into their preparation, says Andrew, because diabetics choosing to run long distances stand the chance of developing hypoglycaemia or ketoacidosis:
• Hypoglycaemia will occur if the diabetic runner takes in too much insulin before the race and has not eaten enough carbohydrates before and during the race. The result is very low blood glucose levels and even a hypoglycaemic coma, which has to be corrected with a glucose drip or a glucagon injection by a paramedic.
• Ketoacidosis occurs when the diabetic runner takes in too little insulin and the blood glucose levels go too high during the race. The runner can then become nauseous and dehydrated with severe stomach cramps.

Both hypoglycaemia and ketoacidosis are extremely dangerous and can be life-threatening. However, with the correct management they are both avoidable.

MANAGING DIABETES
Diabetes and exercise is not an exact science and the diabetic athlete has to carefully and consistently monitor his blood glucose levels, insulin, meals, snacks and type of exercise. Runners with diabetes also need to be in tune with how they feel and stop if they are not feeling good. Furthermore they need to take less insulin before the race and decrease their normal dosage of insulin for 24 hours after the race. This will ensure that they do not have a hypoglycaemic episode after the race, because their metabolism will remain higher after the race for at least 12-24 hours.

If you have any queries regarding diabetes and training contact the Centre for Diabetes and Endocrinology (CDE) on (011) 712 6000.

WATCH THIS SPACE
Andr? Grobler, a long distance runner from Pretoria, was diagnosed with type 1 diabetes when he was 14 years old, the same time he started running. Although he says it was the diabetes that initially got him started, the reason why he is still running today is because he simply loves every minute of it!

Andr? is adamant that his diabetes is not going to hold him back from his love for running. In fact, his illness only motivates him to do better. “I don’t see diabetes as an obstacle, but rather a challenge. If you manage it correctly, it doesn’t have to hold you back in any aspect of life.”

He has tried three times before to finish the Comrades Marathon, but still doesn’t have a medal, as his condition has prevented him from finishing each year. Last year he came as close as 7km from the finish line before he ran out of fuel. This year, he hopes he has the right recipe of insulin and carbs so he can make it across the finish line.

“Every year I learn a little more about what to do and what not to do. It’s a science, with lots of trial and error, and immense preparation, but I work closely with my biokineticist and doctor, and with their advice I think I’ll finish it this year. And then, once I have the recipe for success, I want to go for my green number. Why should I sit on the fence and not compete?”

Ultra-Diabetics
Andrew has the following tips for people with diabetes who want to attempt an ultra-marathon:
• Consult your doctor and biokineticist before you start a new training regime.
• Always wear a Medic Alert bracelet that indicates you have diabetes, whether you’re training or racing.
• Mimic your race day in your training sessions in order to determine the correct insulin dosage and snacks that you will need on race day.
• Keep your blood glucose levels between 6-8 millimoles per litre for two weeks before the race. In this time also avoid any incidents where your blood sugar drops.
• Don’t take too much insulin on race morning if your sugar is high; take the excitement (adrenaline factor) into account.
• When you are racing force yourself to eat something every half hour and drink 400-800ml of water every hour, even if you’re not hungry or thirsty.
• Most importantly, monitor yourself and listen to your body!

I’m a recreational cyclist who likes to run, too. I cycle 44km to work each weekday. On the weekends I do one or two long rides. I would like to incorporate two or three runs a week to improve my overall fitness, operate at ‘higher revs’ when cycling and be fit enough to run 10km-plus on a trail fairly comfortably.

Some mornings my legs feel a bit sore after I’ve run the previous evening, so I ‘rest’ by only cycling and skipping the next run. This inconsistency kills my routine and I sometimes skip a week of running. Ideally, I’d like to ride to work during the week, run two days a week, fit in a cycling interval session during the week and do a long ride and a long run over the weekend. I’m looking for a sustainable routine, to ensure that I keep at it and improve all round. – JULIAN VAN NIEKERK

ANSWER
You are combining commuting and training, which makes taking a day off or a shorter ride difficult. With your weekday commute of 44km and longer rides on the weekend, you are already doing high weekly cycling mileage. Therefore, I suggest that you do only one long ride on the weekend, on a Sunday, and a medium-length run at a good pace on a Saturday. This will keep you ‘fresh’ for the run and ensure you do not overdo the cycling kilometres.

You can do another one or two runs during the week, preferably on a Tuesday and/or Thursday. Perhaps you can alternate one weekday run in one week with two the next week. Keep the commute rides directly before and after the runs at a very easy pace, spinning the legs rather than pushing higher gears. All runs should be fairly short, as you are getting plenty of endurance from the riding. As you do not have a weekly complete rest day, I would suggest taking one weekend per month off to rest, with no training at all.

Modern Athlete Expert
DERICK MARCISZ
Derick has 41 years’ experience as a runner, cyclist and triathlete. He is the current 2010 SA Triathlon Champ in the Olympic distance for the age group 55-59 years.

 

Question 2
Help me Finish Comrades!
My goal is to finish Comrades this year. As I live in Pietermaritzburg, the number of marathons in our area is a bit limited. In the run-up to Comrades, would it be okay to run one marathon and three ultras, including Loskop? – LAUREN CORCORAN, PIETERMARITZBURG

ANSWER
Your plan is fine, but it is essential to include some additional slow club runs of around 40km as the core of your Comrades training programme. They are extremely beneficial because they’re slow and you stop frequently. Races are great, but no matter how hard we try, runners will always go a bit harder in races, even when we set out to use them as training runs.

A word of caution regarding Loskop: while it is a magnificent race, which I’ve done a number of times, it is always uncomfortably close to Comrades, and you must run it very easily. It’s a beautiful but leg-damaging course, so be careful. Lastly, you need to add one long run to your programme. This is normally a 64km club run. Good luck and I hope you have a fantastic Comrades.

Modern Athlete Expert
BARRY HOLLAND
Running coach with 34 years’ experience, and has run 37 consecutive Comrades Marathons. His PBs include 1:17 (21.1km), 2:39:30 (42.2km) and 6:29:22 (Comrades).

 

QUESTION 3
Burning Foot
I have been running with Asics since 2007. I use to run in Cumulus and then changed to Nimbus. Every time I buy a new pair of running shoes my left foot burns and I was told to ‘run my shoes in’ or put in my old inner soles. I did this and it seemed to work for a while, but last year I injured my right calf and was told by my physio that my arch is ‘falling’ to the inside. I got orthotics, but the ball of my foot still burns and my calf is getting sore again. I am considering changing shoes, but they’re expensive and I don’t want to make a mistake.

ANSWER
When changing your footwear it is important to get your biomechanics assessed by a podiatrist. If your arches are collapsing, an anti-pronation running shoe would possibly be more effective. You are currently wearing neutral shoes. You need to take the width and size of your feet into account, as shoes that are too big and too wide cause friction and thus burning feet. .Also, good socks are just as important as good shoes.

If you are still experiencing burning feet after changing your footwear, go back to your podiatrist, who may adjust the innersole by adding a cushion under the balls of your feet or by adding a metatarsal pad.

Modern Athlete Expert
NATASHA GALLOWAY
Podiatrist in private practice at Dunvegan Medical Centre in Edenvale, Johannesburg.

Speak about running to Joy Khaole of Old Mutual and you immediately pick up on one thing: She is one determined woman! Because this year she’s going to give the Old Mutual Two Oceans Half Marathon a real run for its money, having trained harder than ever for it in spite of a hectic work and travel schedule that makes her one of the busiest women you’re likely to meet.

As Head of Group Sponsorships, she leads a team that is responsible for managing Old Mutual’s relationships with partners on different sponsored projects, to get the maximum business value out of the group’s investment in these properties. That means this 51-year-old mother of three from Johannesburg regularly wracks up frequent flyer miles between Johannesburg and Cape Town, and has to fit in her training around a hectically busy schedule of travelling, meetings, launches media briefings, events and post-event functions. Yet she still finds a way to fit in her running.

“I try to go running as much as I can when meetings and travel arrangements allow. When they don’t, I try to make it up when I get back home, but I will always take my running shoes along and at least try to run on the treadmill in the hotel gym,” says Joy.

“Once you’ve made a commitment to run, you just have to make time to train. I do find it hard to follow a set programme, though, so I make my own programme around my schedule. I just make sure I get in at least one 10km run each week, plus two shorter runs of about 6km. Running has become a hobby and a passion. It gives me time to think and talk to myself, while getting some fresh air. I started running for me, to enjoy it, and it’s just me out there on the road, doing it my way.”

FROM INSPIRED TO INSPIRING
Joy took up running after riding in the lead vehicle at the Two Oceans ultra-marathon, which is one of the high-profile running events sponsored by Old Mutual. “Watching the leaders made me think that I would like to experience what they’re doing, not just watch. It looked so easy and gratifying, and I said to myself it would be fabulous to join them, so I made the Two Oceans Half Marathon my goal. I was never an athlete at school, but I started with a 5km fun run, then moved up to a 10km, then 21km. I wanted to prove to myself that I can do this.”

She has now run a number of 10km races and five half marathons, and her determination has rubbed off on others. She began running with Old Mutual colleagues in Cape Town, and then challenged new colleagues in Johannesburg to start running when she moved there in 2008. “Soon we had 10 to 12 people running and even doing races. I got them excited about running and team-building, and about supporting the races that Old Mutual sponsors, like the Two Oceans and Om Die Dam. The more people see that there are people committed to doing it, the more they want to do it, too.”

Closer to home, she has been joined on the road by her 28-year-old daughter, Khumo, who has also been inspired to take up running by her mother’s determination. “Khumo was a sprinter at school and found it hard to do long distances, but she did the Two Oceans Half with me with me in 2009. We often run weekend 10km races together now. She didn’t train enough to run Two Oceans in 2010, but this year she’s training hard to run with me again, despite telling me in 2009 that she’s never going to do it again!”

OCEANS MISSION
Unfortunately, after four attempts at the Two Oceans Half, Joy has no medals to show for her efforts after missing the official three-hour cut-off, despite improving her finishing time year on year from 3:12 to 3:03. So come 23 April, she’ll be back to try again, and this time she’s determined to get that finisher’s medal!

“In 2010 I was fitter than ever, but I ran the Om Die Dam Half just two weeks before Two Oceans. It had a four-hour cut-off and I finished comfortably in 3:15, but perhaps the races were too close together and that cost me at Two Oceans. This year they are more than a month apart, so it should be fine. I’m also doing more hills this year to make up the time I lost on Southern Cross Drive in previous years. I used to hate hills, but I’m learning how to run them now. I’ve trained harder than ever this year, because I want to finish what I started!”

Southern Storm Duathlon, 26 September – 1 October 2010

I always wondered exactly what this ‘Southern Storm’ was that everyone was raving about – and what did one need to survive it? Well, I quickly realised you need a strong pair of legs, a heart for the outdoors, and most importantly, a head for a six-day race where you cycle a total of 190km and run 84km, with the real challenge being the 8500m of accumulated climbing! Held each year in September, the race follows a new path every year, and participants are accommodated in tented camps which are moved daily. Each day comprises one or more legs of 4km to 42km of running and/or 10km to 100km of riding.

A PICTURESQUE START
Day 1 kicked off with a 5km prologue run in the picturesque village of Nature’s Valley. The idea was to mimic what you would experience on the Otter Trail the next day, so we were running over hills, rocks, rivers and beach sand. Depending on your finishing time, entrants were then grouped into starting batches of four, with 30-second delays in between, to avoid congestion at the start of the next day’s 42km run.

Day 2 arrived with soft rain and cool temperatures. There was only one refreshment point at the 30km mark, which meant entrants had to be self-sufficient. The profile of the Otter resembles that of a comb: You are either going steep up or steep down, unless you’re crossing a river. It is relentless! We climbed 2500m in those 42km! The big obstacle of the day was crossing the Bloukraans River. The chilly water was waist-high with some waves pushing in, but there was a rope to guide us. It took me six hours to get to this point and with only 12km to go, I was optimistic that I might break eight hours. But the hills were never-ending and it took me another 2:19 to finish. While most of us were happy with any time under 12 hours, the winner and four other ‘mountain goats’ finished in sub-five hours!

PUSHING ON
After a hearty breakfast and briefing, we set off on Day 3 with a 50km ride that started with a steep 3km climb out of Nature’s Valley. The forest tracks were hard work, but the scenery was breathtaking. Naturally, ‘strategically placed’ roots and rocks really tested our sense of humour, and there were compulsory ‘hike a bike’ sections where we had to carry or push our bikes through ravines.

We ended the stage on the stunning private resort of Forest Hall, where a tent and thin mattress were such a welcome sight. We enjoyed lunch around the pool, allowing the legs to recover a bit before the afternoon 8km run. This sounded quite simple, so imagine my shock when within the first 1km my legs did not want to do what my mind was telling them to. Somehow I forced them into motion as we made our way along the cliffs overlooking the ocean. What an amazing view! Unfortunately, reality struck when we had to wind our way down to the beach and slog through a tough 2km section before heading back to Forest Hall.

By now most of us were realising the true difficulty of this race, and to quote a fellow competitor, “This makes Ironman look like a gym session!” My legs didn’t feel like they belonged to my body, and we had three more days to go and the toughest was still to come!

TOUGH, TOUGHER, TOUGHEST
Day 4 was special in that it involved a boat trip up the pretty Keurbooms River before we were dropped off on a small beach. We negotiated our way up the stunning Whiskey Creek before exiting up what felt like the steepest climb yet! Next, the 40km bike stage took us around Keurboom’s plantations for some exhilarating riding back to Forest Hall. Thank goodness for another great meal and massage before the biggest day yet!

This next day’s 11km ride, 6km run, another 60km ride and finally a 8km run was arduous on its own, let alone with the 2110m of climbing! Much of the day’s route included the well-known Knysna Forest mountain bike route as well as stunning riding in the Harkerville Forest. One would be hard-pressed to find more awesome riding and running trails.

With 25km of cycling to go, I worked out that I had an hour to make the cut-off. Time was against me and I arrived 45 minutes after cut-off, so imagine my surprise when I was asked at the transition area if I wanted to continue on the run! The cut-off had been extended, and I had to quickly tell my body it wasn’t over yet! I was the last athlete on the course and was accompanied by the ‘sweeper’ runner who removed the direction arrow boards as we progressed. This run was the most scenic for me, especially when we ran alongside a waterfall down to the coast. Not even the horridly steep climb to the end could dampen my elation. I felt like a true champion.

WHAT AN AMAZING FINISH!
The final day saw us making our way back to Keurboom River where we enjoyed the easiest of our rides (25km) before heading to the pretty town of Plettenberg Bay and the final run leg around the magnificent Robberg. Finishing this awesome challenge was, without a doubt, one of the highlights of my life. I have done many other multi-day races, but this one is a notch above the rest!

Sani Stagger Marathon, 27 November 2010

I took on this expedition with my good friend Lissa Parsons and our primary objectives for this race were to have fun, enjoy the scenery, to finish and to be able to walk without too much residual ‘staggering’ the next day. Wow, I can honestly say that we were fortunate to achieve all but one of these…

RACE MORNING
The heavy rains from the previous night had fortunately ceased and a blanket of cloud covered the mountains in the distance. Leaving the start at the Sani Pass Hotel, I had a sombre moment or two, where I realised that this was going to be tough. Luckily the moment passed quickly and I realised this was actually going to be truly memorable.

The first 14km to the border post were relatively easy going, water points were well stocked with water, coke, Energade, bananas, sweets and chocolates, and all the helpers were friendly and exuberant. In a couple of places, rivers flooded over the road and we needed to cautiously navigate our way across on precarious rocks. Arriving on foot at the border point between Lesotho and South Africa was an enormous milestone; firstly as we were stepping outside of South Africa, without a passport, and because this is the point that the meandering pass comes into sight and looms above you. The border post is at 1968m above sea level and marks the start of the real climb.

THE REAL CLIMB STARTS
Usually, seeing runners far up a hill (the steepest you’ve ever seen) in the distance is never a huge motivator but looking at the beauty embracing them revitalised our legs and added a new bounce. About 2km up the road was another of the fantastic Sani Stagger water points. In order to arrive there, however, we did need to cross another river where it was almost impossible to avoid getting wet. A couple of runners took the opportunity to remove their shoes and refresh their feet before continuing; others ran straight through with their shoes on.

Although forced to walk for most of the way to the top after the water point, the slow and steady pace allowed us to appreciate some of the most breathtaking scenery in South Africa. At the 3km to go mark before the turnaround at the top, our ‘slow and steady’ pace became… um, slower and less steady, as the road became incredibly steep and rocky. As we ‘summitted’ the pass, with great relief, it was astounding to see the half moon still so clear against the morning sky.

RECEIVING OUR BRACELETS
Then, with our coveted bracelets firmly on our wrists, proving that we had indeed painstakingly reached the top, our downhill journey back to the Sani Pass Hotel began. Running past those still on their way to the top provided an odd sense of relief that we were on our way ‘home,’ that the worst was over… but this was still a marathon, and there were still 21km to go.

With the sun higher in the sky it started to get hot, but the kilometres kept ticking slowly over. While keeping a careful watch on the placement of our feet, it was amazing to see water oozing out of the rocks in the distance and reflecting the warm sunlight. Waterfalls are in abundance here and it was very tempting to veer off for a quick dip, just to cool down.

The cooling rivers felt fantastic on our feet and this time, little caution was taken in keeping feet dry. Huge thanks and appreciation must go to helpers at the water table about 10km from the end. They were set up next to a river and were pouring cups, no buckets, of water on any runner requiring a cool-down. Definitely one of the highlights!

It was down to the last 5km to go, and those who have run marathons before will know that this is never a pleasant stage, but with so much beauty surrounding us, our pain was all but forgotten. The finish line was a bitter-sweet moment as our journey (for 2010) had ended, but wow, the relief to complete this run was immeasurable.

Our final objective of being able to walk the next day without too much residual ‘staggering’ was impossible to meet, but the secret smile shared with those walking in the same manner was definitely

Standard Chartered Singapore Marathon, 5 December 2010

After resting for six months because of a serious injury, I returned to competitive running at the SPAR Ladies Challenge in Pretoria last year. I finished fourth there, and also fourth in the Durban and Johannesburg legs of the series. Shortly after that, with the help of my coach, Dan Muchoki, I secured an invite to compete in Singapore, which was a wonderful opportunity, as I am not well-known there.

Looking back, even though the experience was stressful, I loved every minute of it! There was a very strong line-up and I was concerned about the weather forecast for race day, as we all know how hot and humid it can get in Singapore. But I am thrilled with my 2:35 performance, especially given it was my first competitive effort over this distance.

FAST START
The first 10km of the race were extremely fast with a bunch of Russians running like pacesetters at the front of the field. I kept up with them initially, but after the first 10km I decided they were running too fast for me and I fell back to a more comfortable pace. At the 26km mark, the leading group started spreading out and I passed some of the Russians. As the race progressed, I caught all but one of the other runners and with 6km to go I thought I might be able to catch the leader! In the end she was too strong for me and in the last 100m the Ethopian, Ayelu Geda, also caught up with me.

Sprinting to the finish I realised I am not a 100m athlete, and in future I will have to work on finishing stronger. I eventually finished one second behind the second-placed Ayelu in a time of 2:35:33. The Commonwealth Champion Irene Kosgei crossed the line as champion in a time of 2:35:22.

RESTRATEGISING
Although I wanted to run a 2:30 marathon, I wasn’t exactly sure how to approach the distance, as this was the first time I ran a marathon competitively, so I am pleased with the time I managed. I believe that with a few more marathons under my belt and more experience, I will keep improving and reach the 2:30 milestone soon.

What helped me during the race was the fact that I believed in my ability to achieve my goal, as well as the support I received from my coach and my husband, for which I am very thankful.

I have attempted several races (21.1/42.2km and Comrades), but I suffer from stomach cramps, especially from about 30 minutes into the run. This also happens when I’m training. I tried changing my eating and drinking habits, but to no avail. It even happens on an empty stomach, but it is a bit better than when I have a glass of water or banana hours before the run. The cramps start on one side of my stomach and move around as I run. It definitely affects my speed. Please help! GRIFFITHS MAKGWALE, SOWETO

ANSWER
Gastrointestinal symptoms are commonly experienced in endurance athletes. Symptoms range from bowel urgency, stomach cramps, diarrhoea, heartburn and nausea. There are a range of physiological reasons for this. Exercise, and in particular running, possibly because of the jarring, can disturb regular bowel movement and decrease blood flow because certain stress and gut hormones are released during exercise.

There seems to be a link in the intensity and duration of the training session or race and the degree of gastric discomfort. Certain dietary practices – type, timing and volume of intake of food and fluid choices – may also aggravate the symptoms. Other aggravating factors could include certain medications (e.g. anti-inflammatory medication) and dietary supplements, or stress and anxiety.

Some general recommended dietary strategies to reduce symptoms include:
• Avoiding solid food three hours prior to training or racing. Liquid foods such as a lactose-free liquid meal replacement can be taken as a pre-competition meal and also during exercise. In extreme cases, following a low residue diet (limiting caffeine, alcohol, resistant starches, lactose, sugar alcohol, fructose, and large amounts of sucrose) the day before competition may be beneficial.
• Avoiding high-fibre foods, e.g. whole wheat bread, high-fibre cereals and caffeine, prior to exercise.
• Avoiding lactose-containing foods, e.g. cow’s milk and yoghurt before exercise.
• Establishing a routine of emptying the bowel before physical activity.
• Avoiding hyperosmolar (e.g. fruit juice or coke) and carbonated beverages and alcohol. Drink small, frequent amounts of sports drinks or water during training or racing.
• When preparing for a race, practise eating and drinking during training.

You may also need to keep a food and symptom log to help identify certain triggers. If the condition persists, you may need to seek the advice of a registered dietician working specifically in sport, and a physician to exclude any underlying illnesses such as celiac, irritable bowl or inflammatory bowel disease. 

Modern Athlete Expert
KARLIEN SMIT
Dietician at Shelly Meltzer and Associates, dieticians associated with the Sports Science Institute of South Africa.

Pain in the Foot
I recently started running, but I have terrible problems with my feet. I have seen a podiatrist who diagnosed plantar fascistis, but it is just not getting better. I have been struggling with this problem for about two years. The podiatrist made some inserts for my shoes, but I found that made my hips sore, so I stopped using them. I was advised to stay away from anti-inflammatory tablets, but it’s the only way I can walk the next day. I can no longer handle the constant pain I feel mostly in my heel, on the bridge of my foot and in my ankle. ROXANE, CAPE TOWN

ANSWER
It sounds like your condition has become or is becoming more chronic. If you were diagnosed with plantar fascistis two years ago, it is advisable that you go for an ultrasound of the plantar fascia as well as an X-Ray, which would be able to show whether or not a spur has developed.

From there, it would be advisable to see a podiatrist with the running shoes you are currently wearing as well as your previous orthotics. The podiatrist will assess your biomechanics and give you advice on which running shoe to use with a prescription orthotic. Depending on the diagnosis, the podiatrist may recommend seeing a physiotherapist, who would help to decrease the inflammation and give you specific stretching exercises to do at home.

I realise that anti-inflammatories are the only thing keeping you on your feet at the moment, but it is important to find the cause of the problem, and treat that. 

Modern Athlete Expert
NATASHA GALLOWAY
Podiatrist in private practice at Dunvegan Medical Centre in Edenvale, Johannesburg.

 

At the End of the Road
I started running at the beginning of last year and have had constant issues with my left leg, specifically with shin splints. I also have ITB in this leg. I have been to see podiatrists, tried many pairs of different shoes, and have been to see physicians. I have also followed the advice of resting for up to two months, only to get my first bout of pain in the first or second run when coming back.

I may have inherited Factor V Laden from my father (I am now 35 years old) and I fell off a horse in high school and landed on a jaggered tree stump on my behind….I have since had a pinched nerve and sometimes get “dead legs”.  Could either of these issues relate to my problems?

One more thing to add is that even though the major issue is in my left leg…I do sometimes get shin splints (again both Compartment and Medial) in my right leg.  Also, the Compartmental pain is only during runs, while the Medial pain can occur during a run and for days after. LYNN RAMSAY, CAPE TOWN

ANSWER
From reading your history it seems as if you have two separate problems; shin splints and anterior compartment syndrome.

As far as the shin splints goes, you seem to have tackled the problem from all angles and have received good advice with regards to your training methods, biomechanics and shoe selection as well as the strengthening of the stabilising muscles. I am afraid that unless the two problems are linked you appear to have done everything that should have successfully resolved your problem.

There is however some steps worth pursuing with regard to the compartment syndrome. This condition is due to a rise in pressure in the muscle compartment as a result of the increased flow of fluid into the muscles during exercise. Normally the compartment can accommodate this increase in pressure but, due to possible hereditary factors, this does not always occur. As the pressure increases, pain is experienced due to interference with the blood supply and in some cases the nerve supply can also be disrupted resulting in tingling and pins and needles. The muscle also typically feels very hard. Both the pain and hardness dissipates with the cessation of exercise.

If the compartment syndrome is very mild it can sometimes respond to stretching but most chronic conditions require surgery to release the compartment.

My suggestion would be to consult a sports doctor who is able to measure the pressure in the compartment in order to get a definitive diagnosis.

If the test is negative it is also advisable to consult a physio in order to assess your neurodynamic function. The movement of your nerves may be affected due the accident you had while in high school and may have a connection to your symptoms.

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.

 

Founded in 1989, the history of ArcelorMittal Athletics club has developed hand-in-hand with its main sponsor and namesake, ArcerlorMittal South Africa. What started as a small track and field and road running club with mostly elite athletes in the golden years of South African track and field, has grown over 21 years into the biggest running club in the Vaal Triangle. Though the majority of members are now road runners, the club also caters for short and middle distances, cross-country and walking events.

BACK IN THE DAYS
In 1989 the club was established as the Iscor Athletics Club, with athletes such as Dries Vorster (SA 400m hurdles champion in the 90s), Zelda Pretorius (former SA 800m record holder) and Jean Verster (Springbok 2000m and 3000m athlete) ensuring that the club was a force to be reckoned with. Their awesome performances on the track led to great publicity for the steel giant.

When Iscor started operating under the name of Mittal Steel Company in 2004, the club followed suit and changed its name to Mittal Athletics Club. Then, in 2006, Mittal and Arcelor merged to become one of the largest steel manufacturers in the world, and the club’s name was changed once again. Today, the club has 265 members.

TIME TRIALS
The current clubhouse at the Quest Conference Centre has been the club’s home for the past 17 years. The club’s time trial takes place here every Thursday, when between 30 and 40 athletes line up to take on the 2km loop course, which they can do up to four rounds of for an 8km trial, depending how they feel on the day. Of course, the highlight of the time trial is the opening of the bar afterwards, and most stay behind to catch up and exchange running tales while a club braai is held every first Thursday of the month.

The weekly time trials culminate annually at the last time trial of the year with an Ice Cream Time Trial, where members walk as a group to the nearby Vaal Mall, buy an ice cream and walk back to the clubhouse. This creates an ideal opportunity for non-running family members to join as well.

ANY EXCUSE TO PARTY
The club’s grey and orange ArcelorMittal gazebo appears at most races, but at the Cape Gate Vaal Marathon and the SASOL Marathon, the gazebo is sure to be standing a little longer, as the club has made these two local races special ‘club runs’ where members stay to enjoy a braai and share ‘war stories.’

Come Two Oceans and Comrades and the club committee ensures that members are well looked after. “We have bus trips organised especially for all those members who toil away on the road every day, but can’t afford to fly to the coast or drive on their own,” says Malie van der Walt, club secretary and busy-bee of note. Now imagine a 60-seater bus, filled with club members (and their families) who like to party and you have 16 hours of fun on the N1 between Gauteng and Cape Town. During the Two Oceans weekend, club members stay in the hostel of the Rondebosch Boys High School and don’t think they just run Oceans and go home. No way! Members make time for some sightseeing to compare the views of the Vaal River to that of the Atlantic Ocean.

And of course, there is the obligatory braai after the race and very often a spontaneous game of cricket is played in the corridors of the hostel with a tennis ball and a shoe serving as bat. “This is probably the highlight of our year and we have so much fun that everyone wants to join the tour,” says Malie.

Other social highlights include the club’s pre-Comrades function, the Aches & Pain Party after the Big C, and of course, the year-end function. For the past 17 years the club has also been hosting its own 500/1000km Challenge. At a special Challenge prize-giving function, those members who have not run the required distance receive a ‘kierie’ with their name on it. Owning a ‘kierie’ is definitely not an honour and some members are so determined to make sure they hit the 1000km mark the next year that they even run time trials and races in the rain, says Malie.

GIVING BACK
It’s not all just fun and games, and the club members are passionate about development and giving back to the sport. They regularly organise races and help with development in the area. The club hosts the VUT 15/10/5km night race, the Lite2Nite, a 12-hour circuit race in conjunction with Nedbank Running Club, and the BASF 90.6 32/21.1/10km road race. These races, all held in and around Vanderbiljpark, are well supported every year and club members make sure they pull out all the stops to make the events a success.

Malie jokingly refers to the “same stupid eight” club members who are always available when they are needed. Corrie Botha, Schalk Engelbrecht, Pieter and Christa Mans, Elize Kempen, Mike van der Walt, Heloise Olivier and Malie are the club’s trustworthy souls who handle the club’s administration, second their runners and organise water tables, social events and help to audit the 1000km Challenge, to name just a few of their responsibilities.

Club members work hard to help identify and develop new runners and for this reason they organise at least one cross-country development race every year in Sharpeville. Anyone can participate, and everyone gets a medal, while local coaches keep an eye out for new talent. Within the club they have their own development officer, Joel Maope, who together with other members, get the opportunity to learn from the current club management how to organise races and handle club administration, and in so doing learn how to bring running to more people.

MEET THE ELITES
Besides top track performers such as Dries, Zelda and Jean, the club has had several top road athletes over the years. SA Marathon record-holder Gert Thys, Olympic marathoner Jan Tau and 2003 Comrades winner Fusi Nhlapo all started out at the old Iscor club, as they were employees of the company before turning professional. In fact, Fusi still holds the record for the club’s 8km time trial.

Today, the elite runners are generally grabbed by bigger corporate clubs, but the club still boasts a strong contingent of runners, including Mari Bruwer, Florence Molawa, Jappie Kgotle and Petrus Tsotsetsi. Mari is not only the top female runner in the club, but also received the prize for the best overall athlete of the year in 2010, while Petrus Tsotsetsi walked away with the award for the best male runner. Florence Molawa was awarded cross-country athlete of the year. Other members who have performed consistently over the years include Louis Harmse, who has 22 silver Comrades medals, while Alf Gloy, Louis Gerber and Martha Squirra have all completed 20 or more Comrades.

Malie emphasises that each and every member is special at ArcelorMittal and everyone contributes to the club’s spirit and making it such a special place, but there is still one member that is seen by all as integral to the smooth running of the club, and her name is Tannie Ans Schoeman. She is the club’s bar lady and probably the most popular member thanks to her position, chuckles Malie.

A SPECIAL PLACE
There aren’t many clubs that can boast of members staying loyal for more than 20 years, but that is exactly what ArcelorMittal has achieved. Twelve of its members have been part of the club since its inception 21 years ago, and it is clear that this must be a special club.

“We have the nicest people as members. We stand together and support and trust each other, and not only when we are on the road. Even in our personal lives we have had to help a few members through some difficult times and every time, everyone just chips in and does their part to help a fellow club member. On the road there is always someone that will motivate you to keep going that little bit further. There is always someone to train with, and even if you don’t feel like training someone will always convince you to join them for a run. You are never alone,” says Malie.

“We are a loud bunch and there is always light-hearted banter between us, but that’s what makes this the best club… the people. Never in my life will I join any other club.”

Late in July I decided that my long-standing dream of running the Comrades Marathon needed to become a reality. If I was ever going to achieve this goal, it was time to dig those old running shoes out of the cupboard and start the torture of plodding along the tarmac for hours on end.

I began to prepare myself mentally for the pain and discomfort which I would feel each time I headed out onto the road. It was clear in my mind that this was not going to be a fun experience, but rather one filled with pain and challenges, all for the sake of achieving something that I have wanted to accomplish for well over a decade. But being 33 years old and having never run a 10km, I knew that the potential for failure was far greater than that of success, especially as I had not done any regular exercise for the past ten years.

I did my first run at the end of July and started with a 1.5km slow jog around the block. My breathing was heavy and my legs felt as though the volcano that had been lying dormant in my calves for the past 10 years was about to erupt! After a day’s break, I was out on the road to tackle my 1.5km loop. Again, I was breathing heavily and my legs had molten lava running through their veins, but something happened that day. The one thing that I did not expect was the slight sense of enjoyment that I experienced while plodding along on the hot tarmac.

Little did I know that this feeling would grow almost every time I went out for a run. If there is a bug, it has been biting me in my sleep every night for the past four months, as I now find myself completely consumed by the world of running. As a novice, there is so much to learn and discover, which has been adding fuel to the fire which is found less in my calves nowadays, and more in a desire to get out onto the road and to spend time doing something I have grown to love. My preconceived ideas were completely wrong! – KEVIN ANTUNES

Voluntary Seeding
Why do 10min per/km joggers and even slower walkers start right at the front of a race and then, almost to show you that they have as much right as anyone to be there, proceed to walk two, three or even four-abreast? I can’t dispute their right to be there, as they have paid their entry fee like everyone else. My question is why do they need to start at the front when they intend walking/jogging with friends? They are not participating for prize money or trying for a PB. They are hindering those runners who start behind them and are in fact looking for an age category position or PB.

I fully understand the need to start at the front when you are trying to break a specific time, irrespective of your pace, or, looking to break five hours in a marathon to qualify for Comrades or Two Oceans. However, when you are just going out to get your exercise and enjoy the camaraderie of other runners or walkers, surely you should start a bit further back in the field, knowing that your group will not be the cause of competitive runners starting behind you and coming to an almost dead stop in order to get past. – SCOTT VISSER

Do you agree with Scott? Log on and vote on our online poll.

Goodbye SA!
After spending almost three years in South Africa, we will be moving back to Belgium. I was wondering what I will miss the most. I enjoyed the beauty of the country, I liked the nice summer weather and the mild winters, but what I will definitely miss the most is the thrill of all the amazing road races! The combination of challenging, scenic tracks, extremely well organised water points and enthusiastic spectators all along the road must be unique in the world.

A special word of thanks goes to all the ArcelorMittal athletes who supported me during my two years of long distance running. They adopted me as part of the running family and gave me well appreciated advice about what to do and what not.

To all runners, I wish you the best for 2011. May it be a superb running year without injuries or illness! – PETER VAN DE WALLE

Are We Destroying our Elites?
Please do an article on the hardships of our elite road athletes who win races throughout the year, even winning big races such as Comrades and Two Oceans, but battle to get sponsors and therefore can’t concentrate on what they’re good at, running! Some battle to survive year after year, while young trail runners like Ryan Sandes get all the coverage because they run in what is perceived as exotic locations.

How can we expect to beat the rest of Africa in our own backyard if the only incentives are the prize money elite runners receive at races? We often hear SA doesn’t have what it takes to beat our neighbours, or to run sub-2:10 marathons, but why is this? It would be interesting to see what the big clubs pay to support local athletes versus international athletes who don their colours only on race day. To get sponsors in SA, you first have to prove yourself (at your own cost) at international level before any sponsor will look your way. I think greed is killing our elites. – J. GRASSMAN

With shoes being the one essential piece of equipment that all runners need in order to ‘practice’ our sport, the Modern Athlete team considers a comprehensive shoe guide like this an absolute essential – especially since there are so many shoes out there to choose between, with so many design features and technologies. However, take note that the aim of this guide is not to catalogue every shoe on the market – we’d probably need another four (or more) pages to do that! – but it is to tell you what is new. In other words, we’ve reviewed only completely new models, or tech upgrades of previously available models. You will find a whole lot more shoes in stores, so make sure you check them all out before buying.

We could have written half a page on each of these shoes, listing every little piece of technology they contain, but many of these technologies are standard across all brands and models, so we’ve kept it simple and concentrated on important new technologies, designs or changes. The weights supplied, when available, are there for you to compare shoes within each category, while prices listed are only suggested prices from each of the shoe brands and may differ from one store to the next. Of course, the most important part is you actually going to the store and trying the shoes on, so read up on them, then strap them on and give them a try.

Coming soon: This guide focuses on conventional running shoes, but there is big move currently in the shoe industry towards minimalist / barefoot shoes, with many shoe brands having brought out or about to bring out extremely lightweight, low-profile shoes in this category, like the Vibram FiveFingers or Nike Frees, We’ll be reviewing these shoes in a separate Shoe Guide in the next few months.

NEUTRAL

Adidas Response Cushion 19
Lower-end stablemate to the Supernova (middle) and Adistar (top) ranges, the Response has long been a solid performer in the neutral category, and the 19th edition doesn’t disappoint. The biggest update is to the forefoot flexibility, where a flex bunion window has been added on the outer side of the upper, to accommodate all foot shapes more comfortably, while adidas has also tweaked the forefoot flex grooves to increase flex. The Formotion movable heel crashpad offers great shock dissipation on landing.
M: 334g / W: 310g; R999, available January 2011

Adidas Supernova Glide
The Glide is a continuation of the Supernova Cushion – not sure why adidas decided to change the name again after standardising things a few years back and making their ranges easier to understand – and this latest model is built on the same midsole and outersole as last year’s model. That means we normally wouldn’t include it here, but the change to the upper swung our vote. The split eyestay design – the bottom lacing eyelets are separate from the rest – allows for better flexibility and comfort of the forefoot area on top of the foot.
M: 320g / W: 290g; R1199, available January 2011

Adidas Adistar Ride 3
Natural successor to the Adistar Cushion range, the new Ride features a similar lacing design change to the Supernova Glide to improve forefoot flexibility and comfort. It also has a new full-forefoot of Adiprene + rubber for optimal propulsion at toe-off, and the Adiprene crashpad in the heel, coupled to the Formotion moving plate, has been increased in size for even better cushioning and shock-reduction. The outersole of the women’s version differs slightly to better suit a women’s foot. Overall, a smoother, more comfortable ride.
M: 350g / W: 320g; R1399, available January 2011

New Balance 1080
This shoe takes over from the 1064 (New Balance has totally revised its numbering system, with 80 representing neutral from now on), and offers a lower, racier profile, snugger fit and smoother ride. The forefoot flex grooves are not as deep and the midfoot has more rubber for more ground contact overall, while the forefoot has more blown rubber for a softer feel. The N-ergy Abzorb pillars in the outer heel have been beefed up, providing still more shock-absorption and cushioning for heel-strikers than that of the already impressive 1064.
M: 342g / W: 298g; R1199, available January 2011

Puma Complete Ventis 2
Puma’s top of the range neutral shoe, the Velocis 2, has only been given a new colourway for this summer period, so isn’t reviewed here, but the next-in-line Ventis 2 has arrived. It has more ventilated mesh in the upper now, especially in the forefoot, and the great arch support that the first model was known for, is now even better. The shoe also provides great cushioning, with duoCell and two idCell inserts in heel and forefoot, and it has been complimented by wear-testers for its comfortable and roomy forefoot.
M: 340g / W: 283g; R1299, available January 2011

Puma Complete Veris
Considered the lower-end shoe in Puma’s three-model neutral range, the new Veris offers a similar package to the Ventis 2, but the idCell cushioning insert in the heel does not extend into the midfoot area and the Archtech midfoot bridge is wider and a bit more rigid, so the ride is not quite as cushioned, and not quite as responsive. But don’t let that detract from what remains a good shoe, ideal for runners with a neutral foot looking for a hardy training shoe.
M: 351g / W: 294g; R1099, available January 2011

Reebok Premier Verona Supreme
This is a new shoe on the SA scene, and offers a fairly straight-forward package. The main cushioning features are the DMX Ride and DMX Shear inserts in the forefoot and heel respectively. The Shear system works on the principal of pillars of cushioning with gaps in between, where the force of landing can dissipate. The pillars are anchored to an extended plastic Transition Bridge through the arch, so the shoe offers good heel-to-toe support. And in the upper, the KineticFit panelling promotes flexibility in critical flex areas.
R999, available January 2011

Reebok Premier Premier Verona KFS 2
The women’s Verona is quite different to the men’s hence being included as a separate entity in this guide. It doesn’t have the DMX Shear cushioning and shock-reduction pillars in the outer heel, instead relying on a more conventional insert of DMX Ride foam rubber, and the plastic Transition Bridge in the arch is significantly more prominent, extending higher up into the inner side arch, which thus makes this shoe more stable than the men’s – ideal for women with meutral feet who still require a bit of inner side support.
R999, available 2011

Saucony ProGrid Jazz 14
Coming in 12 grams lighter than the previous model, the new Jazz has a larger SRC Impact Zone rubber section on the outer side of the heel for better shock-eduction and more blown rubber in the forefoot to give a softer ride overall. The softer forefoot is particularly noticeable. Saucony has also filled in the midfoot arch area of the midsole to give more ground contact for the foot and make the transition from heel to toe smoother.
M: 303g / W: 246g; R895, available February 2011

Saucony ProGrid Triumph 8
The Triumph has always been praised – and loved – for its superbly cushioned heel, and Saucony has improved it even more by adding more SRC shock-reduction rubber for extra cushioning and increasing the ‘play’ on the heel crashpad. In the forefoot, they’ve made the flex grooves deeper to increase forefoot flexibility and used more blown rubber to give a more cushioned toe-off. But best of all, they’ve shaved 30 grams off the weight in the process.The lighter a shoe gets, the more runners like it!
M: 337g, W: 300g / R1350, available February 2011

STABILITY

Adidas Supernova Sequence 3
Having taken over from the Supernova Control, the latest Sequence now introduces a more flexible forefoot upper thanks the split eyestay in the lacing (the bottom eyelets are separate from the rest). A bunion window has also been added on the outer side of the forefoot upper to increase comfort and fit, while the whole forefoot is plusher for a more cushioned feel. Most importantly, the men’s model now has a full forefoot made from Adiprene + to help with the propulsion at toe-off – the previous women’s version already introduced this.
M: 356g / W: 302g; R1199, available January 2011

Adidas Adistar Salvation 2
Taking over from the Adistar Control, the Salvation offers a stable ride for mild to moderate overpronators and is top of the adidas stability category, with a sizable antipronation Pro-Moderator post on the inner side of the midsole and extended Torsion system through the arch that provide the stability. What’s new is a section of Ortholite foam rubber in the forefoot of the sockliner, which further enhances forefoot stability onc the foot has rolled past the post, and the Active Formotion section of material in the outer side upper improves the shoe’s fit and comfort.
M: 340g / W: 305g; R1399, available January 2011

Asics Gel-1160
The big change in the 1160 is the new full-length SpEVA lasting. What this means is that Asics has added a section of softer cushioning foam rubber in the footbed, under the sockliner, to make the ride softer and more comfortable. This is on top of the Gel insert in the heel that already adds more cushioning to the ride. Otherwise the shoe is pretty much the same, offering good support and cushioning for mild over-pronators. The midfoot still features a sizable anti-pronation Duomax post and Stability Trusstic plastic bridging shank to give the necessary anti-pronation support.
M: 308g; R999, available December 2011

Asics GT-2160
While very similar to the previous 2150 and coming in at the same weight, the 2160 has a new full-length guidance groove to guide the foot better from heel to toe transition, and a much plusher (thicker) collar to provide a softer, more comfortable fit around the ankle while reducing possible slippage. More importantly, Asics has tweaked the SoLyte midsole rubber to make the overall ride softer and more cushioned, but at the same time give a bit more stability in the heel, so the ride is softer without being mushy.
M: 334g; R1250, available December 2011

Asics Gel-Kayano 17
The latest Kayano features similar tweaks to the new 2160: a new full-length guidance line in the outersole and midsole, more cushioned collar, and tweaked SoLyte midsole materials for a more stable heel, but also now has a full-length two-density cushioning insert in the footbed, under the sockliner. The women’s version has been more substantially tweaked, with a 3mm higher heel counter to protect the Achilles, and gender-specific midfoot Space Trusstic bridging arch, softer forefoot cushioning insert, and a softer top on the Duomax antipronation post, all designed to accommodate a changed foot shape caused by hormonal changes.
M: 351g; R1600, available December 2011

Nike Luna Eclipse +
One of four new models in Nike’s Lunar range of Dynamic support shoes, the Eclipse offers mild anti-pronation support, not through a conventional post in the midfoot, made from a harder rubber compound, but instead through an angled wedge of softer rubber embedded in the midsole. It is thicker on the outer side, thus offering all runners a great cushioned landing on the outer heel, but by being thinner on the inner side, an over-pronating foot will have more stable support from the slightly harder Lunarlite midsole. The Eclipse is the heaviest and most cushioned of the four models.
M: 345g; R1300, available December 2010

New Balance 860
Replacing the 760 in the revised New Balance numbering system (60 denotes a shoe in the stability category for mild to moderate over-pronators), the big change is that New Balance has dropped the two-density TS2 anti-pronation post in favour of a single density post – no more three different densities as you transition from heel to toe. Other changes include beefed up N-enery Abzorb pillars in the outer heel for better shock-absorption on landing, shallower flex grooves and more midfoot rubber for more road contact, and more forefoot blown rubber for a springier toe-off.
M: 334g / W: 283g; R999, available January 2011

New Balance 870
This is new shoe falls in to the mild over-pronation category, providing less anti-pronation support than the 860, but in a sleeker, lighter shoe that feels racier. The N-ergy shock-absoprtion pillars in the outer heel are smaller and further forward than the 860, so it won’t provide as much cushioning for heel strikers, but then this model is better suited to going a bit faster, which naturally promotes midfoot or forefoot striking. As with most latest New Balance releases, there is more rubber in the midsole to give more road contact and responsiveness.
M: 300g / W: 244g; R999, available January 2011

Puma Complete Itana
This is a new shoe in Puma’s range, aimed at mild overpronators, while the Vectana and Spectana (already in stores) are the next shoes up in the range, catering for moderate to more severe overpronators. The Itana has a sizable antipronation M2D post running two-thirds of its length, but just as noticeable are its lightweight feel (the midsole material is mostly KMS Lite blown rubber) and sleek look, despite a roomy forefoot. Extra cushioning is provided by the DuoCell (heel) and idCell (rear footbed and forefoot) inserts in the midsole.
M: 345g; R1099, available January 2011

Reebok Premier Road Supreme 2
The main feature of this mild anti-pronation shoe is its Stability Span post – the slightly darker grey section of rubber in the midsole, which slows the inward roll of the foot as you transition to toe-off. It is connected to the plastic Transition Bridge in the arch, which further stabilises the foot. Extra cushioning is supplied by the pillar-design DMX Shear cushioning insert in the heel, while an insert of DMX Ride + rubber in the forefoot increases springiness and propulsion at toe-off.
R1099, available January 2011

Saucony ProGrid Guide 4
Saucony say that this model is growing in popularity. It remains the stability half-brother of the Ride model, although here in SA the Ride 3 is still in stores. The new Guide is 12 grams lighter and has more blown rubber in the forefoot for a plusher feel on toe-off, and the upper features less overlays and more open mesh to improve breathability. Saucony has also given the shoe a faster, more aggressive design – what they call a more masculine silhouette – but the shoe retains its great cushioning and stable support.
M: 329g / W: 286g; R1195, available March 2011

Saucony ProGrid Phoenix 5
The Phoenix is essentially the stability version of the neutral Jazz, and thus it has been given a similar upgrade – larger SRC Impact Zone in the heel area and more softer blown rubber in the forefoot, both to increase the cushioning and shock-reduction of the shoe, plus a filled-in midsole in the arch area for a smoother heel-to-toe transition. The upper also features more welded overlays, which increases the upper’s support. The shoe is 12 grams lighter, but actually offers a more stable ride than its previous model.
M: 306g / W: 249g; R995, available March 2011

MOTION CONTROL

Asics Gel-Evolution 6
The Evolution is now in its sixth generation and remains one of the best MC shoes on the market. The forefoot vertical guidance flex line has been added to guide the foot through heel-to-toe transition, and a bunion window (softer material without overlay welding) has been added on the inner side of the upper to increase comfort in this flex zone at the widest part of the foot. The key anti-pronation feature remains the substantial Duomax post, the grey section of denser rubber compound in the midsole, which effectively slows the inward roll of the foot.
M: 387g; R1300, available January 2011

LIGHTWEIGHT

Asics Gel-DS Trainer 16
Still seen as a flagbearer in the lightweight category after all these years, the latest version introduces an interesting floating heel counter and clutch system. Instead of a solid cup around the ankle and built into a one-piece upper, you now have a cut-away cup with winglets around the sides, which is contained in a separate material section inside of the main upper and attached to the lacing system. This allows the upper to stretch to fit your foot in the forefoot while still providing a snugger fit and reducing slippage in the ankle.
M: 280g; R1100, available December 2010

Asics Gel-Noosa Tri 6
The Noosa is essentially similar to the DS-Trainer in terms of midsole materials, cushioning inserts (including full-length footbed cushioning) and anti-pronation posting, but its upper is, well, from another planet. Aimed specifically at the triathlon market, the design is eye-catching, to say the least, but take note that it isn’t just all cosmetics. The open-weave mesh of the upper, which has been made even more breathable in this new version, provides the super-ventilation that triathletes love. The big difference, besides cosmetics, is that the Noosa doesn’t have the floating heel counter of the new DS-Trainer.
M: 250g; R1050,  available January 2011

Reebok Premier Zigfly
Quite an interesting concept here! The wavy zig-zag-shaped sole is designed to work like a slinky spring toy, passing energy through itself to propel it forward. In other words, the force created when you land on the heel is then transferred through the waves to the forefoot, where it helps propel your foot off the ground again. Reebok claims that this will reduce wear and tear on key leg muscles by up to 20%. A full-length cushioned footbed adds further comfort and cushioning.
R999, available 2011

Saucony Kinvara
Already having won several awards around the world and flying out of local stores, this shoe is a true neutral lightweight trainer at just 218 grams. It offers ample cushioning – as much as Saucony’s top of the range neutral Triumph model – despite the lower profile heel being dropped by 4mm compared to Saucony’s conventional models. This gives the shoe a sleeker, racier look and feel, and this is further enhanced by the super-breathable upper, which has a padded heel area instead of more conventional rigid heel counter.
M: 218g / W: 190g; R1095, available December 2010

Saucony ProGrid Mirage
This new model is a lightweight training shoe for slight overpronators, offering the same slightly lower heel profile as its stablemate Kinvara , 4mm lower than most other Saucony models, which promotes midfoot striking. However, it differs by featuring a supportive TPU plastic arc in the midfoot arch area that slows the rate of pronation – it’s not a conventional anti-pronation post, but does the job well. The Mirage also offers more supportive welds in the upper than the Kinvara.
M: 252g / W: 224g; R1095, available February 2011

RACING FLAT

Adidas Adizero Adios
This new racer is the development from the adizero CS and LT models, combining the CS heel and LT forefoot following input from world marathon record holder Haile Gebrselassie, who now runs in the Adios. That’s why this special edition is finished in Ethiopian flag colours and decorated with some of Haile’s 27 world record times, including his 2:03:59 marathon record. The Adios provides a high rebound forefoot thanks to a full forefoot adiprene + insert and extended torsion midfoot bridge, designed to save you energy early in a race and give you extra protection when you tire.
Unisex: 210g; R1199, available January 2011

Puma Complete SLX Fuujin
This new model will replace the popular Road Racer that Puma were bringing into the country. Why? Because the Fuujin is even lighter! As with all good racing flats, this shoe has few bells and whistles. A low-profile, super-lite midsole of KMS-Lite blown rubber only features one extra cushioning insert, a idCell heel crashpad on the outer side, and a small but effective Archtec midfoot bridge to help with heel-to-toe transition. The upper is equally sparse, with minimal use of welded overlays. Depending on your biomechanics and weight, you could race this shoe from 5km to the marathon.
Unisex: 197g; R999, available January 2011

TRAIL

Adidas Kanadia TR3
This shoe falls into the new Perfect Essentials range, meant to be more accessible and affordable for entry-level runners, but don’t think that makes it ‘cheap and nasty.’ The outsole has a mud-release surface in between the tightly packed lugs, for improved grip and smoother ride with enough ground contact to make this shoe usable on the road as well. The EVA midsole features an insert of Adiprene rubber in the outer heel for extra cushioning on landing, and the toe area is well protected with a toe cap.
M: 335g; R799, available January 2011

Adidas Supernova Riot 3
Adidas has enhanced the durability of the upper and made it more flexible around the bottom lacing eyelets, much like many of their latest road shoes, but the most important change is in the outsole, where Continental rubber has been used to give better traction – testing shows the shoe to have 34% better grip in wet conditions and 39% on inclines. A full-width Formotion crashpad does a great job of reducing shock on landing, while mild to moderate overpronators will benefit from the Pro-moderator anti-pronation post.
M: 400g; R1199, available January 2011

Adidas Adistar Raven
Top of the adidas trail range, the Raven has a dual-compound outsole, combining sticky rubber (light grey) and adiwear (black) for a perfect blend of grip and durability. The outersole lugs and glossy-painted midsole sides are designed to release mud, but the main feature of the shoe is the Formotion360 crashpad, which is bonded directly to the heel counter and then extends into the forefoot, which enables the foot to be lower to the ground for better ground adaptability, but with the same level of cushioning and protection.
M: 340g / W: 305g; R1399, available January 2011

Adidas Adizero XT
There’s only one word for this shoe: Aggressive! Besides its light weight and low-profile racy look and feel – its built on the adizero last, which is also used for the adidas racing flats – it also has angled outersole lugs along the outer edges, to give really great grip on loose surfaces. Adidas has also trimmed the midfoot to speed up the transition between landing and toe-off. The shoe’s other claim to fame is that it uses substantially less rubber thanks to several construction changes, including less sepreate sections and colours, plus reusing off-cuts.
M: 290g / W: 245g; R1199, available January 2011

Columbia Ravenous
The most notable feature of the Ravenous is its external plastic heel counter, what Columbia calls its Heel Capture System. Instead of an internal shaped board heel cup, they’ve turned the heel inside out, and the result is a smoother, firmer fit around the heel. Together with the cushioning Techlite rubber midsole that includes a softer crashpad, this all helps to eliminate heel motion and provides a well cushioned ride and comfortable fit. Also available in a stability version that features an anti-pronation post on the inner side of the midsole.
M: 322g; R899/999, available February 2011

Hi-Tec V-Lite Infinity
There are two notable features in this eye-catching new shoe: it has a S.U.Z.E. (Seamless Upper Zone Engineering) one-piece upper, designed to reduce hot spots and blisters and offer ultimate support in a weight-saving, breathable upper. The second is the combination of Hi-Tec’s 3D counterbalance midsole, with three different densities of rubber used to slow the rate of pronation in the heel, provide comfortable cushioning throughout, and aid propulsion in the toe-off phase. A plastic arch bridge provides further heel-to-toe support.
M: 300g; R1099, available February 2011

Merrel NTR Seismic
The midsole on this model is now 10% thinner and 25% lighter to provide more ground contact and control, but it’s still thick enough to house an air cushion in the heel for extra cushioning and a shock absorption pad in the forefoot. A smallish plastic arch bridge provides transitional support between heel and forefoot then extends into the forefoot to form a rock-stop plate to protect the foot on rough surfaces, and the outsole is made from Merrell’s sticky rubber, called TrailBlast Sole. Available in three colour options.
M: 325g; R1100, available December 2010

Montrail Rockridge/Badrock
Even though the Rockridge has been available in stores for much of 2010, we’ve included it here so that we can tell you about its half-sister shoe, the Badrock, which is built on the same midsole, but includes an anti-pronation post made from four different densities of rubber, starting with the firmest at the back and gradually softening as you move forward, providing a really comfortable ride for mild to moderate over-ponators. Two other features are the roomy toe-box and snug-fitting ankle, both of which are noticeable as soon as you out the shoes on.
M: 325g / W: 260g; R950/1095, available December 2010

New Balance 915
The 915 is the first shoe to launch in a revamped New Balance performance trail line of simpler, more streamlined shoes. To this end, it has fewer overlays in the upper and a simplified midsole/outsole design, with a reconfigured RockStop plate providing a more flexible outsole, but which protects the foot well from rocks or sharp objects. Abzorb cushioning in the heel and forefoot ensure a more comfortable ride, while Stabilicore cup components cradle the heel, support both sides of the foot, and allow for a smooth heel-to-toe transition.
M: 316g / W: 269g; R1199, available January 2011

Salomon XR Crossmax Neutral 1
This is Salomon’s first hybrid trail/road shoe, and furthermore, it’s the first neutral shoe ever produced by the trail shoe specialist – although there is also a stability version, called the Crossmax Guidance 1. The outersole lugs are therefore closer together to give a more stable and cushioned ride on harder road surfaces. A central feature is the full-length OS Tendon torsional strip that wraps the back of the heel in the midsole and runs all the way to the toe, to provide the foot with both support in transition as well as propulsion at toe-off.
M: 280g; R1399, available January 2011

INOV-8 F-Lite 230
At first glance, you would be forgiven for thinking this is a conventional low-profile racing flat for the road instead of a trail shoe, but look closer and you’ll see that the outersole lugging is ‘rougher’ for gripping loose surfaces, making it ideal for racing cross-country or on hard-packed smoother trails. Not recommended for rough or rocky trails, obviously – a racing flat cannot provide enough protection for the feet. Another feature of the midsole is the Fascia Band, a transitional bridge of rubber through the arch that is designed to aid propulsion at toe-off.
Unisex: 230g; R995, available March 2011

INOV-8 X-Talon 212
Similar to the F-Lite 230, this shoe is also a lightweight low-profile off-road racing shoe, but offers a much more aggressively lugged outersole and more rugged upper (including a robust protective toe-cap), so it will handle rougher terrain while offering more cushioning and foot protection as well. We still recommend it for cross-country and shorter trail races on less challenging trails, though. Like its stablemate, it has a super flexible midsole, both in the arch and forefoot, and the Fascia Band running through the arch smoothly links the heel and forefoot while aiding toe-off propulsion.
212g; R1250, available March 2011