Category: Columns

How did you get involved in the sporting industry?
From a very early age I have been training and competing as an athlete on a national level. I spent eight years on the Australian Swim Team, competing at two Olympic Games, in Atlanta and Sydney. My introduction to business in the sporting industry comes from my days as an athlete when I used to test these types of devices.
 
Before joining adidas in September 2009, I ran my own consulting company, specialising in strategic brand marketing and sales distribution, and prior to that I worked in Polar Heart Rate Monitor distribution in Australia. At adidas I am the global marketing coach for miCoach, a small device that delivers real-time audible coaching as you exercise, via headphones or combined with your own MP3 player or smart phone. I am currently based in Germany, a very different place to my home country. The Germans were proud to tell me it is the furthest place in central Europe from a beach – not the nicest thing to tell an Australian!

What does a day in your life look like?
The last 12 months have been extraordinary because of the working demands. The European culture allows for longer lunch breaks and I take advantage of this time to do some training. The weather is obviously very different to Australia, so I try to do a lot of trail running during the winter and some cycling during the summer months. We have to practise what we preach, so it is important for us to have some exercise time during the day.

Why are you so passionate about what you do?
I know training concepts such as the miCoach work. It gives you feedback and controls intensity, which will help make you a better athlete and add to the quality of your life. We have a unique concept and yes, we need to do business, but our product has the opportunity to influence people’s lives in a positive way. Working with a global sporting power such as adidas is a unique opportunity!

Most memorable moment in your career and in sport?
It has to be the Olympic Games in Sydney! Representing your country in sport is a wonderful honour, but doing so in front of a home crowd is an amazing experience! From a business perspective, I had some wonderful experiences through the business I was managing in Australia. Managing a company at the age of 26 meant a significant amount of pressure, but the success that followed was memorable.

What does your current training look like?
My running career started as a swimmer when we used running as cross-training. Swimmers only use about a third of their body weight in the pool. Running is a great way of cross-training because the impact forces your body to cope in different ways. I started running more after the Sydney Games, when I retired.

The season determines how much I run. I am not training as much as I should because of work demands, but I try to run at least 30-45 minutes a day. I keep the sessions short and sharp, and clear my mind when running. I usually run on my own and I love to run with music, and of course, the miCoach pacer. When the weather is good I do more endurance bike rides over the weekend.

Has running influenced your career and work ethic?
Without a doubt! Sport teaches commitment and discipline. Sport has also afforded me opportunities to travel and to be exposed to different cultures. That has helped in my work environment where I am constantly working with different international companies. Sport teaches you to be social – though swimming is an individual sport, we travelled and operated as a team. That is very similar to how we operate in business; we all have our own little patch to work in, but we operate in a big corporate structure where everything adds to the success of the company.

Any memorable running races that stand out in your mind?
My father-in-law organised a trail running event in Adelaide. On the morning of the race, I cycled 130km and was late for the race. To get to the starting line we had to climb about 600m and the first three quarters of the race was uphill! We lined up and the gun went off! Needless to say, it was a painful start!

What would you say to someone who says that they don’t have the time to start running?
There is always time for exercise and you have to hold yourself up to that commitment. One can get significant results by doing small amounts of exercise often! It takes discipline and self-talk, but you need to find that level of commitment.

What is the first thing you do after a run?
I lie down and focus on my breathing. I use it as a form of meditation. Over the last couple of years I have used this is an important part of life in general.

Any advice to novices?
There is no level of fitness too low to start. Paralysis is caused by fear and many people feel intimidated walking into a store and asking advice on gear and how to start an exercise regime. We all have to start somewhere. You don’t have to strive towards finishing a marathon; it is just about doing something and keeping active.

 I followed a fairly stereotypical route after school; went to University, got a degree, started working at the age of 22 and didn’t particularly enjoy it! I changed jobs a couple of times. Having been in my current workplace (ironically a mental institute) for just over a year, I became more dissatisfied with my career. I stared at the ceiling, wondering for the hundredth time what one can do with a BSc (OT) aside from actually being an Occupational Therapist!

A while ago a friend had told me to just find out what I enjoy doing and do that. “Uh, sure, but who’s going to pay me to run?” was my cynical response. Later on, during a gruelling hill session, I realised that although it is quite unlikely that anyone will ever pay me to run – this is frequently confirmed when, at about the 28km mark of a marathon, I give myself a pat on the back for effort, only to hear that the race has been won an hour ago – but that I may still be able to incorporate my passion in my work.

So the following day I sought work at my favourite local running shop and now look forward to pursuing a career in something that has been such a great part of my life for the past 15 years. I look forward to helping someone find the perfect pair of shoes for his or his first 5km or 20th Comrades, to hearing all about Heartbreak Hill over and over and over, and to showing off my sexy runner’s feet to my new colleagues. – MELANIE DELAINEY, VARSITY KUDUS RUNNNG CLUB

Irongirl in the Making
This year has seen me doing my first 10km, first half marathon and first triathlon! It has been a road marked with injuries and disappointments, but most of all loads of new friends (the thing I love most about sport). My next goal is to complete Ironman 70.3. Thank you for your great magazine and for making it easier for us aspiring athletes to get into the sport. I have been following your 70.3 training programme and it has been great. I love the feeling of being fit and healthy. I can’t wait for 2011! The attached picture is of me doing my first triathlon in the West Coast. What an awesome event! – TANYA WEYERS

My husband has very painful Achilles. The pain runs from below his heel into his calf. The one leg has a very thick tendon. In the morning he has to wiggle his feet before getting out of bed! He has changed his shoes, worn orthotics, he has taken anti-inflammatories, been to a physio and a chiro, and has had acupuncture. He also stopped running for a year and took up mountain biking in an attempt to stay active. He has started swimming, but it is just not the same. He is getting very irritable and despondent. Please help before I go crazy! – CONCERNED WIFE, SOMERSET WEST

ANSWER
Overuse injuries involving the Achilles tendon are common among recreational athletes, especially in runners. As you describe thickening of the tendon, there will no doubt be changes inside the tendon that will be seen on ultrasonography and his condition would be described as chronic Achilles tendonosis.

Successful rehabilitation of Achilles problems is dependant on early diagnosis, rest and icing. Physiotherapy is often required to settle pain and swelling as well as the assessment of predisposing factors such as tight Achilles tendons, abnormal biomechanics, training errors and muscle imbalances. If the injury is ignored and allowed to progress, it is often unresponsive to conservative treatment and develops into a chronic condition that is difficult to treat.

A few studies have been conducted on the treatment of chronic Achilles problems where conservative treatment has failed. These studies suggest an exercise programme with a combination of eccentric muscle training (muscle lengthening contraction) and stretching, and have shown good results compared to conventional concentric muscle training (muscle shortening contraction). Eccentric exercises have the potential to cause damage if performed wrongly or excessively. Pain may be experienced when beginning the strengthening programme and at each new load. You should only move on to the next exercise of the programme when the previous activity is pain-free during and following the activity.

The standard exercise used in the rehabilitation of an Achilles tendon injury is the heel drop off a step. Lowering the heel below the level of the step requires an eccentric contraction and rising onto the toes in a concentric contraction. The exercises should be performed with knees both extended and flexed, and you should wear a stable shoe.

Stand on the injured leg on a step with the weight on the forefoot and heel hanging in free space. With the knee straight, lower the heel slowly as far as possible and then rise back on to the toes using the uninjured leg and/or arms. In your case, as both Achilles are involved, use your arms predominantly and both legs to rise onto your toe and then lower on one leg. Repeat the exercise lowering on the other leg. The exercise is then repeated with the knee of the weight-bearing leg slightly bent. Each of the two exercises includes 15 reps performed three times. These must be done twice a day, seven days a week, for 12 weeks.

Expect muscle soreness in the first two weeks. During the exercise, pain is often experienced, but you should stopped if the exercise become disabling. When the eccentric loading can be performed without pain or discomfort, increase the load on the tendon by adding weight in the form of a backpack with increasing load, or by using a calf-strengthening weight machine.

Cycling, swimming or walking is allowed. After four to six weeks, jog if pain-free. If orthotics are not required, heel-raises should be placed in both shoes to shorten and offload the tendon while running. These should be weaned out at a later stage once recovered. My suggestion for starting running would be no more than 10 minutes on a flat surface, on alternate days, and no more than a five-minute increase per week, if pain-free.

The reported success rate of participants on this programme is over 80%. The only other option is surgery, followed by a long period of rehabilitation, and there could be potential complications. This programme would therefore be a worthwhile option to follow, but you have to commit to succeed.

What to Wear?
When I read the article on the Ironman 70.3 in Modern Athlete, it immediately caught my attention. The 70.3 is not something I would previously have considered, but when I looked at the training programme, I realised that with commitment, it would be possible to complete the race. I entered the next day, flights and accommodation are booked, so I’m off to East London next year to do my first 70.3!

Please help with some guidance on the suggested clothing for the event. For example, should I swim in a costume and wetsuit, should I stay in my costume and just throw on some cycling shorts? And for the run, can I stay in my costume and just replace the cycling shorts with some running shorts? If I do decide on a tri-suit, does one swim, cycle and run in the suit? And are we allowed to wear cycling shoes with clips during the cycling leg? – ALIDA KOTZE

ANSWER
It is fantastic that you have taken up the Tri-Challenge; I hope the training is going well. Personally I prefer to race in a tri suit that you swim in (under your wetsuit) and then ride and run in. These garments are made specifically for doing all three events: they are tight-fitting, which prevents chafing, and also have padding that prevents saddle soreness.

However, the 70.3 is a relatively long race, which means you have enough time to do each event with sports-specific clothing. If you prefer, you can change into cycling kit after the swim, and then running kit for the run. Irrespective of what you decide, I would advise socks for both the ride and run, and cycling gloves for the ride. You are allowed to wear proper cycling shoes with clips for the ride.

Lastly, remember sunscreen, sunglasses and a cap for the run. Hope you have a great day at the 70.3!

Biopuncture is a therapy consisting of injecting biological products such as herbs and homeopathic products into specific areas. It is done by doctors specialising in sports injuries, certain homeopaths and chiropractors. Most of these injections are given under the skin or in the muscles. Examples of products commonly used are: Arnica, Calendula, Echinacea, Nux vomica and Chamomilla.
• Arnica is used for haematomas and muscle pain.
• Nux vomica is injected for digestive problems.
• Ignatia is used for stress-related symptoms.
• Echinacea is used to increase the natural defence system of the body.

One can also inject cocktails of natural products. Several biotherapeutic products are diluted and mixed together in one ampoule, which has its own specific therapeutic characteristics. Traumeel, for example, is used for inflammations and sports injuries, and Zeel is used for tennis elbow, whiplash and arthrosis.

HOW DOES IT WORK?
These natural products are injected with the primary aim of stimulating your own defence systems. You may receive injections in your neck for whiplash, on your chest for bronchitis, on your abdomen for gastro-enteritis, in your knee for joint pain, etc.

Local injections can also be given to stimulate blood circulation, and to support the ongoing inflammatory processes. Some of the products are designed to relax muscles. They are used, for example, when dealing with neck pain and lower back pain. Even pain in the knee or in the hip region can have a muscular origin and can sometimes be treated without injecting the joint itself.

DETOXIFICATION
Another important issue is the detoxification of the body. All the toxins that have accumulated in your body, for example from the environment, from bad nutrition, or from medication (e.g. antibiotic and steroid pollution) can block your immune defence system and disturb the reflex responses of your nervous system.

All these toxins in your body are the reason why your body may not be functioning optimally. Eliminating all the toxins is an important strategy, especially when dealing with chronic diseases. Some products are designed for this purpose: they eliminate or neutralise the homotoxins in your body. Some work specifically on the liver and others on the kidneys or on the lymphatic system.

WHICH CONDITIONS RESPOND BEST?
Biopuncture is mostly used for minor orthopaedic and musculo-skeletal problems, whether they are acute or chronic. Neck pain, back pain, sciatica, sprained joints, frozen shoulder and Achilles tendonitis all respond well to this treatment. Biopuncture is also very successful in treating sports injuries, tennis elbow, and repetitive strain injuries. Biopuncture is also used for conditions such as asthma, eczema, hay fever, arthritis, bronchitis, cystitis and sinusitis.

The use of biopuncture should be considered by those patients who have tried conventional medicine but have had no success, or those who have had to stop taking conventional medication because of side-effects. It is an interesting healing technique for those who want to avoid an operation (for example, for sciatica or sinusitis). In some patients it may be advantageous to combine the conventional approach together with biopuncture.

QUICK AND EASY
Most people are surprised how easily and quickly these injections are given. They cannot be compared with normal injections given in conventional medicine. They are not as painful because the needle is fine and the quantity injected is small. Most of them are given into or just under the skin; others are given into specific muscle points or into and around joints. In most cases, several little injections are given in a specific zone (or in several areas) of the body at each session.

Products used in biopuncture are not as strong as conventional medication (e.g. painkillers, cortisone), and they may not be as rapidly effective in the short term. You may need three or more sessions before any improvement is noted. If you have had problems for several months or years, it means looking for deeper causes and working on these. As a result, you may need 10 or more sessions to feel better.

When you realise that these products are natural products that do not have any major side-effects, you may be motivated to be more patient than usual. In the long run, the results of this form of natural medicine are longer lasting because your physician tries to work on a deeper level by encouraging the body’s own defence mechanism to make the necessary repairs.

WHAT TO EXPECT
Biopuncture is not a miracle therapy and your health practitioner must decide what can be treated, and what can’t. The majority of patients choose to be treated with biopuncture because they are in pain and do not support the use of conventional painkillers. It is important to realise that biopuncture cannot take away the pain as with conventional medication. Pain is seen as an important signal from your body that something is going wrong. If pain can be alleviated without prescribing painkillers, there is good reason to conclude that the deeper cause of that particular pain has been eliminated. However, it may take a few treatments before you actually feel better. If your pain is recent, it may be treated in two or three sessions. If the pain has been there for months or years, it may take 10 or 20 sessions.

You may notice that after the first treatments you feel a little worse. This can be due to the traumatic effect of the needle injecting your soft tissues, but in most cases this happens because the healing processes are being activated. One may experience even more pain than before treatment during the first two or three sessions, until a gradual recovery of the body’s defence systems and healing systems brings the functions of that area back to normal. When you understand that this means that real healing is on its way, you will be more accepting of these minor reactions in the beginning of the treatment.

WHEN NOT TO HAVE IT
Biopuncture cannot heal you from cancer, a heart attack or AIDS, nor is it appropriate to treat high blood pressure, diabetes, depression or epilepsy. In some cases, the disease is too serious or too aggressive, and can only be stopped through conventional medication or surgery. When serious damage has already occurred, biopuncture will simply be too late to reverse the damage. For example, a viral hepatitis can be treated with biopuncture in order to support the healing mechanism of the body, but liver cirrhosis is a phase where cells are damaged beyond repair and healing is impossible. That is why it is so important to first have a diagnosis before starting with biopuncture.

Biopuncture is a safe and efficient technique in complementary medicine and definitely worth considering!
(Source: www.intergrativemedicine.co.za)

Most runners, especially female runners, know the name Sonja Laxton. She is not only synonymous with longevity in the sport of running, but also known for her humbleness and friendly attitude towards everyone at races countrywide. She is a well-known face at all Spar Ladies’ races, where she often finishes way in front of many women half her age! When speaking to Sonja one quickly realises that this woman has a pure love for running and is not motivated by podium finishes or glory, nor is she obsessed by mileage or the newest training methods. She runs because she absolutely adores it!

THE EARLY DAYS
Sonja started running in grade nine in PE and just happened to be a bit faster than the other girls. In those days, females were not allowed to run further than 150 yards. “Men back then thought women would probably die if they had to run 800m! In grade 12 they brought in cross-country, but only boys were allowed to run it.”

After school she studied at the University of the Witwatersrand, where she was a small fish in a big running pond. “On a good day I was second-last, but I kept going because I enjoyed it,” chuckles Sonja, who is as brainy as she is fast: She has a Masters degree in Biochemistry. She started venturing into ‘longer’ distances and one of her first wins was in the 800m at the Southern Transvaal Championships, which she won in a time of 2:22.2. At an Intervarsity meeting shortly after that, she won her first 1500m in 5:10.18.

At this time Sonja met Bea Marais, a former 800m SA record holder who introduced her to coach Jan Barnard. He started coaching Sonja in 1969. In 1971 she won her first SA senior track title and broke the SA record for 1500m. “I actually beat my friend Bea and finished in a time of 4:29.8. That race really stands out in my mind. I got to the 200m mark and was running behind Bea. I was feeling good but initially thought I can’t pass a Springbok runner!” In the same year Sonja won her first SA senior cross-country title.

MAKING INTERNATIONAL WAVES
Sonja’s running improved almost daily, and in 1971 she was awarded Springbok colours for the first time. Her first international meet followed when she competed at the British Champs. “I finished 16th and had so much fun. It was my first time overseas and so different to running here. We ran in the mud and cold. I still have contact with the family I stayed with back then, and they even have a Laxton photo album!”

The second time Sonja ventured overseas was when she competed in Canada, and though she ran mostly smaller races, she still made a clean sweep of most of them. Back home she focused on track and cross-country and competed annually at the SA Champs. Then in 1974, under the guidance of her new coach, Stuart Banner, Sonja travelled to Belgium to compete on the cross-country circuit. “I ran three races there and I won them all. One of the girls I raced against was third at the World Champs and I beat her. It was so much fun!”

Similarly, in 1975 she ran in Israel where she was crowned champion in the 400m, 800m and 1500m. “I remember returning to the hotel and getting a free cold drink because I beat some girl who went to the Olympics!” A year later in 1976, she finished fourth at the British Cross-country Champs. In the same year, Sonja was selected for a South African team to tour overseas, but two weeks before they were due to depart, South Africa was banned from international competition.

Over the years she has run so many races that finishing times and positions are sometimes hard to remember, says Sonja, who has four sets of books filled with races and times. Every race since 1962 is recorded in her neat handwriting and your head starts spinning just looking at this amazing record of awesome achievements. “I stopped counting how many races I have done. At one point it was over a 1000, and that was years ago.”

MARRIED LIFE
Sonja got married to Ian Laxton in 1974. His is a well-known face in running circles and he does a lot of work with the Comrades Marathon Association and the Spar Ladies’ Series. The couple started their married life in Durban, where Sonja lectured at the university in Westville and ran for Durban Athletic Club. Married life treated her well and in 1974 she was invited to PE for a 3000m race where she broke the EP, SA and African records in a time of 9:15.6.

Her first road race came in 1977 when she ran a 20km race in Durban. “Everyone had to predict their times. I won, but was disqualified because I was so far out with my predicted time!” Sonja says she never really specifically trained for longer races. Her training on weekends included running the women’s 4km cross-country event before joining in on the men’s 12km race for extra training.

In 1978 the Laxtons moved to Johannesburg, where Sonja started her long and glorious road running career. “I remember one of my first ladies’ races was the Swartzkops Ladies race. I won and got so much shampoo it lasted me for months!” She joined the Rand Athletic Club at the end of 1986 and is still a member today. Sonja’s daughter Kim, is also an excellent runner. A couple of years ago mom and daughter made the Central Gauteng team to go to the SA Champs and both see this as a very special experience.

RUNNING GLORY
Sonja was the first woman to be awarded triple Springbok colours (track, cross-country and road), and was awarded Springbok colours a total of 13 times. After 1994 Springbok colours were no longer awarded and were replaced with SA national colours, which Sonja was awarded a further three times. As a veteran, Sonja won 23 SA titles (over 10 15, 21.1 and 42.2km), as a master she claimed another nine (10 and 21.1km), and now as a grandmaster she has won two titles (both over 10km).

Her first marathon came in 1980 after her training group, which included Bruce Fordyce, kept nagging her to run a marathon. “I had not been training specifically for a marathon but had done a couple of long runs,” says Sonja, who not only won that first marathon, but also broke the SA and African women’s record by finishing in a time of 2:51. “Strangely enough, my husband’s time for his first marathon and my time for my first marathon is exactly the same to the second!”

Over the years Sonja has run 24 marathons, with an impressive PB of 2:35:44. One of her greatest memories is competing in the 1980 New York City Marathon. “It was one of the most exciting things I have ever done. You get to stand there amongst all your running heroes!” On that day Sonja finished 11th and broke the SA record by crossing the line in 2:43:48. “I ran it again in 1994 and it turned out to be one of my worst races. All the wheels, including the spare wheel, came off! I finished in 3:09 and by the end everyone was passing me. That was my last marathon ever.”

The Spar Ladies’ series has always been close to Sonja’s heart, because she says these races do so much for women’s running. She has run 69 Spar races and only missed two – one in Pretoria about three years ago after she was treated for uterine cancer, and most recently in Johannesburg, when she had to have her appendix removed. “I am okay now and completely healthy,” says Sonja.

GOLDEN MEMORIES
Sonja says some of her greatest running memories come from training sessions. “I remember a training session where one of the blokes dared another athlete to streak across the field. He did and at the end I even handed him a medal. The next day it was in the newspaper. Luckily they did not mention names!”

She also has fond memories of training with Marcello Fiasconaro, who broke the 800m world record in Milan while running for Italy. She says Marcello often used to come to the track having either forgotten his shorts or one shoe! “This was a man training for a world record and he was always joking and fooling around! These days training sessions are a lot more serious. We might not have won money way back then, but we sure had fun, and today we have the best memories.”

Her training regime was and still is very simple. She runs twice a day and never counts mileage. “I only run on time. I have always done a short run of about 40 minutes in the morning and my main quality training in the afternoon. Weekends are reserved for longer runs.” She also goes to gym three times a week and admits that she has been a bit lazy this year, not training as much as she used to.

Sonja says she plans to keep on running as long as she can, because running has become part of who she is. “Every morning I run, shower and make breakfast. If I don’t run everything is out of sorts.”

SONJA’S WORDS OF WISDOM
• Train consistently and diligently, but don’t over-train
• Listen to advice from coaches and sports people from yesteryear.
• Have a long-term goal and don’t try and achieve great heights immediately.
• Try to achieve your ultimate potential.
• Stay modest and humble.
• Remember the Almighty gave you your talent.

SONJA’S RECORDS
Sonja currently holds the following records in the various age categories.
VETERAN
10km  34:17 (1989)
15km  52:57 (1992)
21.1km  75:49 (1989)
42.2km  2:36:59 (1988)
MASTERS
10km  36:50 (1999)
15km  57:39 (1999)
21.1km  81:56 (1999)
GRANDMASTERS
10km  41:20 (2009)

SONJA’S MEDALS
As of 4 November Sonja has won the following number of medals:
• Gold: 982
• Silver: 314
• Bronze: 202

SONJA’S PERSONAL BEST TIMES
TRACK
100m  12.3
200m  25.6
400m  57.3
800m  2:05.08
1500m  4:13.1
Mile  4:34.0
3000m  8:58.9
5000m  15:57.01
10 000m  34:09.5
ROAD
10km  34:02
15km  51:45
16km  56:04
21.1km  73:45
42.2km  2:35:44

ANSWER
The pain you are feeling under the ball of your foot could be metatarsalgia, which is inflammation of the bone under the big toe. This is normally caused due to overpronation of the forefoot on toe-off, or excessive forefoot pressure.

Asics Gel Nimbus is a well cushioned neutral shoe. If you overpronate, it may be worthwhile getting an anti-pronation shoe, which could offer you more support. The well cushioned shoe may be great for shorter distances but not necessarily for longer distances, depending on your biomechanics and weight.
 
To decrease the inflammation, an orthotic or plantar cushion could be made by a podiatrist to reduce the pressure under the first metatarsal head, or to reduce the pronation, which should alleviate the stress on the first metatarsal head.

Under the first metatarsal head, you have two small bones called sesamoids. They reduce the load on the first metatarsal head when walking or running. They can sometimes become inflamed, and this is called sesamoiditis. Again it would be best to see a podiatrist, who would be able to assess and treat this.

The best thing to do initially is to get your gait assessed. This way you will know whether you need a neutral, stability or motion control running shoe.

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

 

 

Are My Worn Shoes the Cause of Injury?
I joined a club and started running four months ago. I even ran a 10km in 64 minutes. Then I got flu and stopped training for two weeks. Since then I have been struggling with a sharp pain in my calf, on the inside of my legs next to the bone, halfway between my knee and ankle. It usually starts about halfway into a run, and gets so sore that even walking is painful. The pain subsides after a run. Later I barely feel it, but it is tender when I massage the spot.

I am 35 years old, 1.61m tall, weigh 71kg and am trying to lose weight. I run 6km three times a week with a rest day in between. I wear Asics stability shoes, but I know I need new shoes as this pair is about four years old!

I don’t want to change too many things at once as this might aggravate it. Do I need to adjust my distance and pace, or do I need good old fashioned rest and a pair of new shoes? – ELANDA LOUW

ANSWER
The two deep muscles on the inner side of your calf next to the bone are called tibialis posterior and soleus, which can cause pain in runners who tend to overpronate.

These muscles are overused when running with old shoes which don’t give your feet the stability and support they need. This leads to weakness and/or excessive tightness in the calves and shin muscles. It may also lead to chronic compartment syndrome, a condition when some muscles in the lower leg expand so much against a sheath covering them, that it compromises nerves and blood vessels running through them. This may cause cramp-like pain and even lead to changes in the sensation of the soles of your feet. It may also lead to shin splints or tibial stress fractures when left untreated.

These conditions can be prevented and treated by:
• Buying new stability running shoes every 800-1000km.
• Proper warming up and stretching of the calf and shin muscles to maintain optimal flexibility.
• Alternating sides of the road when running as the camber may cause one leg to work harder.
• Correcting imbalances in your shin and calf muscles.

Try aqua jogging, swimming or cycling for a while and go see a sport physiotherapist for deep tissue massage and/or dry needling.

Buy new shoes before returning to the road and always halve your distance for the first week’s running after a rest period of two weeks and more. Increase your time and distance gradually by about 10% per week after that, and ice the painful area for 10-15 minutes after each run to decrease inflammation and pain.

If the above conservative treatment fails, go see a sports physician for compartment pressure testing to confirm the diagnosis and possibly to perform a surgical procedure to relieve the pressure.

Modern Athlete Expert
DAVID VAN WYK
Sport physiotherapist with private sport and orthopaedic practices in Elarduspark and Faerie Glen, Pretoria. David is a sub-45min 10km runner.

 

Novice on the Block
I have never run the Two Oceans Marathon before. Do I need to have a permanent license to register and do I need to belong to a club? What is a good qualifier for a beginner and is there a training programme I can follow to prepare? Currently I’m doing 40km-50km per week, but my longest distance thus far is 15km.- DU TOIT VAN DEN BERGH

ANSWER
Yes you will need to join an official running club and get your road running licence. To train for “Oceans” means you are becoming a serious long distance runner and you will benefit enormously from the structures that are in place at most established running clubs. Clubs of this calibre will have tried and tested training programmes that you can work to. You will need to get your weekly distance up to about 90kms with your long runs on the weekend moving steadily longer and peaking at about 45km. You will need to qualify on a standard marathon and there are some relatively easy events on the calendar. Two marathons that you could consider are the Johnson Crane at the end of January and the Sasolburg Marathon in mid February.

Good running clubs usually have extremely competent Club captains and you will find that these folk are very willing to help and advise new runners.

Good luck with your training and welcome to a wonderful sport. Who knows, after running the Two Oceans maybe the Comrades will loom large on the horizon.

Modern Athlete Expert
BARRY HOLLAND

 

 

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With a colourful history of more than 75 years, Collegians Harriers in Pietermaritzburg has left a rich legacy in the South African running community with its contribution to the success of the iconic Comrades Marathon. And though the club is one of the oldest in the country, the approximately 240 members at Collegians Harriers are by no means over the hill! – BY CATHARINA ROBBERTZE

From the word go, Harriers was set for great things, with several prominent citizens from Pietermaritzburg supporting the newly formed Maritzburg Harriers Athletics Club in 1933. Some of its first members included the legendary Bert Bendzulla, Skonk Nicholson and Piet van der Leeuw, with Dave Piper and Gordon Baker joining the club in later years. After becoming a sub-section of the Collegians Club in the 1950s, the club adapted its identity and has been known as Collegians Harriers ever since. A lot can happen in 75 years, and this club is a prime example of it. From hosting races and time trials for many years, to saving the Comrades Marathon, Collegians Harriers has taken it all in its stride.

HISTORY WITH THE COMRADES
The club had the rare honour of being instrumental in the success of the most iconic road race on the global ultra distance calendar, the Comrades Marathon. After taking over the organisation of the race in 1948, Collegians was in charge of the road between Maritzburg and Durban until 1981. As you can imagine, organisation of this huge event wasn’t easy: Logistical problems in the 1950s and political problems in the 1970s meant they had their hands full! Collegians then played a vital role in negotiations to transform the Comrades into a truly international race, open to both men and women, and people of all races – the first major event where this was allowed in South Africa.

As hosts, perhaps the club’s crowning glory came in 1979 when one of its top athletes, Piet Vorster won the Comrades in a time of 5:45:02, establishing a new record time for the ‘up’ run.

But it wasn’t only their organisation of the race that was important in the continuous existence of the Comrades, it was also the club’s realisation and acceptance that the race had become too big an event for a single club to organise. In 1981, Dave Barron, chairman of Collegians Harriers at the time, said: “We have barely enough members and support to run club affairs and Comrades is too important for us to allow selfish pride to interfere with the future of the race.” With this, a dedicated Comrades Committee was established and the future of the race was once again safe.

HERMAN’S DELIGHT
You can imagine that a club that can put on a 90km ultra would be able to produce a world class time trial and it seems only fitting that one of the oldest clubs in the country can boast one of the oldest time trials on the circuit. Herman’s Delight is a weekly time trial that has taken place every single week (bar the week between Christmas and New Year) for the last 50 years.

This time trial was started in July 1960 and named after Herman Delvin, one of the club’s stalwart committee members. Herman was hit by a truck in 1958 while out on a training run and lost his leg. This put an end to his running career, but he was still a firm believer in the inclusion of speed sessions in training. In 1960 he persuaded the club committee to stage a flat-out weekly time trial. Of course, watching his clubmates suffer gave him much delight, hence the name, Herman’s Delight!

Herman passed away in 1996, but the time trial still takes place every Tuesday evening at 5:30pm, starting from the clubhouse. With a choice of three distances, 2.8km, 4.4km and 7.3km, there is something for everyone. The ‘Silver Spoon’ is awarded every month to the person with the best percentage performance improvement on the longer course over two consecutive months. And to add a bit of fun to the normally serious efforts associated with time trials, once a year the club puts on the Bill Butler Memorial Handicap Run/Walk, which coincides with the club’s annual prize giving. Runners can start the 10km event at any time they wish, but they need to try and finish it as close as possible to 6pm…. without wearing a watch!

Herman’s Delight TT records:
2.8km – Ndodi Mzobe – 8:32.
4.4km – John Mkize – 14:31.
7.3km – Sbonela Duma – 23:10.

GREAT EVENTS
Collegians are the proud organisers of three races, the Umgeni Water Marathon, Braaiketts Longest Day and the Duke of York.
• The Umgeni Water Marathon offers three distances, 42.2km, 32km and 15km, and is held at the Midmar Dam Resort in Howick. This marathon has consistently proven to be one of the fastest in KZN over the past 13 years. Arnold Motsoeneng and Gwen van Lingen currently hold the course records at 2:26:28 and 2:55:08 respectively.
• The Braaiketts Longest Day is a 12-hour track race that takes place on the grass athletics track at Collegians Club, where participants who complete more than 80km receive a medal. It has grown from 47 participants at the inaugural race in 1996 to 87 in 2010.
• Another oldie at the club is the Duke of York 16km ‘Flying Scramble’. In 1926 a floating trophy was donated by the Duke of York Lodge to the then Pietermaritzburg Athletic and Cycling Club for the race and the first run took place in 1927.

COLOURFUL MEMBERS
Various athletic stars and even more colourful characters have graced the roads as members of Collegians Harriers. A few of these include Bert Bendzulla, who was the Natal 800m champion and record holder for several years. He was also a member of the club’s Comrades organising committee for many years and stayed involved with the race for years after it was passed to the Comrades Committee. Skonk Nicholson, an iconic figure in schoolboy rugby circles in Pietermaritzburg and coach of many Springbok rugby players at Maritzburg College. In his younger days he was the South African 1 000 yards record holder and South African Varsities Champion. Mike “Buthy” Arbuthnot founded the Midmar Mile in 1974 and has swam every year since then. He hardly misses a time trial and is a life member of the club.

MEET THE ELITES
Though every member is an important part of the club, there are always those who stand out with incredible achievements.
• Kerry Koen, who recently joined Nedbank and finished 11th in last year’s Comrades, was Collegians’ sportswoman of the year in 2008 and has been made an honorary life member.
• Muzi Madikwa finished this year’s Comrades in a brilliant time of 6:30:46. In 2007, just two months before Comrades, Muzi was hit by a car while cycling to work and had to spend three weeks in intensive care. Despite this he still managed a time of 8:04!
• Other remarkable members include the twins Sarah Gray and Kirsty Scott. Sarah has been nominated as the Collegians sportswoman of the year for 2010. Besides running she competes in endurance mountain biking events and swimming. Both sisters help with vast amounts of administrational work at the club.

THE SOUL OF THE CLUB
While elite athletes are important to all clubs, it is the middle of the pack runners who are the life and soul of any club. Amongst the Collegians ranks, here are a few stand-out members.
• Club captain Clive Willows is the club’s greatest motivator and always willing to help runners achieve their goals.
• Jannie Kruger is the all-round enthusiast. When you ask him for training tips, you might be kept busy for quite some time!
• Bev Douglas is the ‘consistent one.’ She never misses a time trial and come rain or shine, she is there to record everyone’s times.
• The club’s most capped Comrades runner is Terry Peterson, who finished his 28 Comrades this year. His wife, Belinda, is no slouch and has run 18 Comrades.

LET’S PARTY!
Every club needs a place where they can relax after a run and solve the world’s problems while enjoying a ‘boerie-roll’ and a beer. At Collegians they have Herman’s Haunt, the clubhouse located on the property of their mother club, Collegians. Every Tuesday you can be sure to find a number of club members at their pride and joy enjoying the fresh air of KZN. The clubhouse was renovated approximately five years ago as the facilities had become too small for club requirements.

Sundowners are enjoyed every Tuesday while a ‘braai nite’ is held every second Tuesday of the month. Other events such as a club weekend away keep things interesting for members. Their last weekend coincided with the South Coast Marathon and went down a storm.

Club members also find time to remember their less fortunate running mates and the club has recently launched an initiative where members can donate their second hand running shoes to those who cannot afford to buy their own shoes. Meanwhile, the club newsletter, Round Up, appears every second month and keeps members up to date with the comings and goings of their club and co-members.

“What makes Collegians Harriers different is the fact that we are the oldest club in Pietermaritzburg and we have a partnership with Collegians Club, which means we have access to a wide variety of sports facilities,” says Andr? Booysen, club chairman. This paired with the strong traditions and lively social life means that members get everything they can ever want from a running club.

CLUB CONTACT DETAILS :
Telephone: 082 318 5137 (Andr? Booysen)
Email:   [email protected]
Website: www.collegiansharriers.co.za
Clubhouse: Collegians Club, 381 Boshoff Street, Pietermaritzburg, KZN.

The Vibram FiveFingers shoes are funky, eye-catching and super lightweight, but can you run in them or are they a gimmick? I put them to the test and concluded that they can be a great training tool. – BY SEAN FALCONER

I arrive at the track and one of my clubmates gives me a quizzical look, then jogs over to ask, “Why you wearing spikes? You turning professional?” No, I answer, I’m testing these new shoes, and I lift a foot to show her that my sleek, low-profile black shoes are not track spikes, but the latest Vibram FiveFinger Speeds, the lace-up version of the sock-like shoes with the individual toes and super-flexible thin rubber soles. “Cool, I’ve heard about them. Tell me what you think!” she says, leaving me to my running and note-taking.

Conventional running shoes are traditionally ‘built up’ to provide cushioning thanks to their foam rubber midsoles, and many of us modern runners with our soft feet and pampered joints need all the cushioning we can get. They tend to encourage heel-strike (the heel hitting the ground first) because of their higher, cushioned heels. But there is a new line of thinking, that our feet are over-protected and ‘lazy’, thus contributing to common running injuries, and that we need to get back to running barefoot to strengthen our feet and make them more biomechanically efficient.

When running barefoot, we tend to naturally land on the forefoot, directly below our centre of gravity. This results in optimum balance and stability, less impact, and greater propulsion. FiveFingers actually encourage forefoot striking by having the heel and forefoot on the same level. Some wearers complain of sore feet at first, but this is natural, given that the muscles, tendons and ligaments in your feet and lower legs are working harder, and the discomfort soon disappears as your feet get stronger.

MY EXPERIENCE
I started by wearing the shoes around the house and found them comfortable, but my toes did have some initial separation issues! Seriously though, I started by running on soft grass, then changed over to a hard-packed grass athletics track, then a tartan track, and finally I headed out onto the tar. On soft grass, I was still heel-striking naturally, but when I went on to the grass track, I naturally started running more on my forefeet. Hell, I just wanted to go faster, because it felt like I should be up on my toes, giving it gas!

What I really liked was how stable they felt – when I looked down I could see the forefoot stretch with my foot and the separated toes spreading to give me a wider footprint. That’s when the funky toe design really made sense! (Funnily enough, the only time the shoes felt genuinely weird was when I was driving and my big toe slipped off the accelerator pedal.)

Overall, I was seriously impressed by the shoes – they delivered on their promise. Yes, my feet were a bit sore afterwards, but ironically, not where I expected. I thought the bottoms of my feet would feel it most, specifically the heel and arch area, but instead I felt it most on the top of my right foot, just behind my smaller toes. That is obviously the area of my particular foot most protected by my conventional running shoes. You do need to give your feet time to get used to these shoes – very few runners can just go run a half marathon in them straight away. Many runners thus initially use their FiveFingers only for track work or shorter distances, but some make the full switch and eventually discard their normal running shoes.

CHOOSE YOUR MODEL
The Speed and Bikila are the two main running models, offering slightly more rubber outsole padding and grip. I chose the Speed because I found it easier to get my foot into the laced nylon mesh upper – I have naturally high tops of my feet, so I struggled to get my foot into the Bikila, which has a tight-fitting stretch upper and velcro strap (the upper does stretch a bit with time). The Speed retails for around R1400, while the Bikila sells for about R1500 at select Due South, Sportsmans Warehouse and other stores. (Prices may differ from store to store; other styles range in price from R900 to R1300). For more info and a handy store locator, visit www.vibramfivefingers.co.za, or call 021 511 1943.

Between stressful jobs and trying to spend quality time with loved ones, exercise is often the first thing that falls to the bottom of our priority list. In a series of features on how to balance a busy career with running, Modern Athlete speaks to busy professionals to find out how they manage to fit sport into their hectic schedules. This month we chat to Fiona Nay, personal trainer, model and actress in the local soapie Rhythm City. – BY CATHARINA ROBBERTZE

What is your background and how did you get involved in your industry?
After school I worked at a bank, where I realised sitting behind a desk is definitely not for me! I left the bank, worked overseas as a fitness instructor on some of the largest ships in the world, travelled the world and gave seminars on health issues. At the moment I am acting in an e.tv soapie called Rhythm City. I am also involved in some advertising work and am one of the faces for the Urban Goddess clothing range.

What is the most exciting thing about your job?
Travelling, learning about different cultures and meeting interesting people. I’m constantly surrounded by ambitious, energetic and happy people. I get to fulfil my dreams and get paid for it!

What is the biggest challenge in your job?
Uncertainty; as soon as one project finishes you have to look for another one, and usually there are almost 300 people who are auditioning for the same acting part. It means you have to be at the top of your game all the time.

How long have you been running?
Since primary school! I used to be a top runner at school.

What motivated you to start running?
It’s always been in my blood. My dad, Derrick, played professional football and my uncle was a brilliant runner who trained with top runners like Bruce Fordyce.

How many hours a week to you spend running?
I try to run four to five days a week for 30 to 40 minutes.

How do you fit running into your busy life?
I make time for it. I know how important it is physically and mentally, and I can’t go without the endorphin rush!

Who do you train with?
My fianc?e Andisa Kani.

Has running influenced your career and work ethic?
Definitely. If you look good, you feel good. As an actress and performer it gives you that much more confidence.

What are your proudest moments in running?
It might be a long time ago, but I am very proud of winning some races when I was at school and receiving medals!

And in your career?
Landing a role in Rhythm City. It’s all about getting your foot in the door.

Have you run any big races?
I mostly just run to stay fit. At school I was very competitive, but now I just enjoy running. It helps me get rid of stress. It’s my meditation.

What is the first thing you like to do after a run?
Sit on the lawn, catch my breath, drink lots of cold water, and stretch.

What could you not go running without?
My socks! I don’t know how some people run without socks.

What is the best advice you’ve been given with regards to running?
To pay attention to my posture, to run with the right shoes and to not overdo my training.

And the worst?
Sweat as much as you can because that will make you lose weight!

What is your favourite meal after a race?
Chicken, potatoes, veggies and salad.

What would you say to someone who says that they don’t have the time to start running?
They should re-evaluate their lifestyle. I had a client who trained with me three to four times a week for an hour. He was a father, husband, CEO and workaholic, and still made time for exercise. There really is no such thing as not having the time.

What are your future running goals?
I would like to join a running club and start participating in races again. There is no better feeling than completing a race.

What is your life motto?
Just do it, don’t live your life in fear.

We have all experienced it; a shortness of breath and sometimes even a feeling of gasping for air. Usually it is because of one simple reason: we are unfit or have pushed our bodies to the limit! For some people, though, this has nothing to do with either, as they suffering from exercise-induced asthma, a condition that can limit your running if you are unaware of it, but once it has been diagnosed it should not keep you from performing at your best. – BY CHANTELLE WEHMEYER

Exercise-induced asthma (EIA) is the sudden constriction of the bronchial passages occurring within a few minutes of strenuous exercise. This form of airway obstruction can even occur soon after finishing physical activity. It affects 12-15% of the general public and can affect anyone at any level of exercise participation. Approximately 80-90% of asthmatics will also have EIA while 40% of people with allergic rhinitis, atopic dermatitis or eczema will also suffer from EIA.

EIA exists in both mild and extreme forms. Not everybody suffering from EIA comes to a wheezing halt at the side of the road. Mild EIA includes the following symptoms:
• A sudden decrease in performance.
• Inconsistent performance.
• Energy loss after a workout.

The difference is that following a bout of exercise in so-called ‘normal’ individuals, early bronchodilation occurs. This, however, does not occur in patients with EIA; bronchoconstriction only occurs 6-8 minutes after exercise while lung function continues to decrease, with the peak effect about 15 minutes after exercise. Lung function usually returns to normal within two hours.

COMMON PROBLEM
EIA seems to be a common problem among runners. This is because there is increased breathing during exercise, causing cooling and drying of the lining of the air passages. Normally, people breathe through their nose, which acts as an air filter. It controls the temperature and humidity of the air before it reaches the lungs.

When you exercise, your body requires more air, and the rate of breathing therefore speeds up. You start breathing through your mouth, gulping down more air. The air that comes through your mouth, however, has not been filtered, warmed or humidified by your nose. This means the air that gets to your airways is cooler and drier than usual and irritates inflammatory mast cells in the lungs, releasing chemicals that constrict airways. If you have a form of asthma, your extra-sensitive airways do not respond well to cool, dry air. Your airways react: the muscles around the airways twitch and squeeze tighter, meaning that there is less space for the air to pass through, making you wheeze, cough and feel short of breath.

WHAT WORSENS EIA?
Exertion above 75-80% of predicted maximum heart rate (calculated as 220 – your age) usually induces EIA. Factors that can affect the timing of onset and severity of EIA include:
• Environmental conditions such as temperature (worse in cold temperatures), humidity, air pollution and pollen.
• Underlying infections of the respiratory tract.
• Type, duration or intensity of the exercise.
• Lack of warm-up.
• The time elapsed since the previous exercise session.
• Activities such as running and cycling which require high-intensity exercise are most likely to cause EIA.

SYMPTOMS OF EIA
The symptoms of EIA include one or a combination of the following:
• Coughing.
• Wheezing.
• Chest tightness.
• Chest pain.
• Prolonged shortness of breath.
• Extreme fatigue.

HOW DO I CONTROL IT?
Fortunately, with medication, monitoring and management one can participate in sport and achieve high performance levels. Many people only require pre-exercise treatment, whereas those with persistent asthma require daily anti-inflammatory therapy plus pre-exercise treatment. Warming up is one way to lower the risk of bronchospasm, as is working out in warmer weather or indoors. Those with mild symptoms can sometimes simply push through the spasms.

Taking medication prior to exercising is important in preventing EIA. Individuals who can tolerate continuous exercise with minimal symptoms may find that a proper warm-up may prevent the need for repeated medications. So you may be able to ‘run through’ your EIA either by warming up with short bursts of exercise, or by continuous exercise which does not bring on a severe attack.

Long-term anti-inflammatory medications such as inhaled steroids can reduce the frequency and severity of EIA. Inhalers do not cure the disease, but rather open the bronchial passages, making breathing easier. There are 3 common types of medications:

• A short-acting bronchodilator can prevent symptoms and should be taken 10-15 minutes before exercise. It will help prevent symptoms for up to four hours.
• A long-acting bronchodilator needs to be taken 30-60 minutes prior to activity and only once within a 12-hour period. Salmeterol can help prevent EIA symptoms for 10-12 hours. This should only be used to prevent symptoms and should never be used to relieve symptoms once they occur, because it does not offer quick relief.
• Cromolyn or Nedocromil need to be taken 15-20 minutes prior to exercise. This also should only be used as a preventative measure. Some individuals use one of these medications in combination with a short-acting bronchodilator.

HANDY TIPS
All the ordinary asthma medicines used in the medically recommended way and dosage are acceptable to sporting bodies. Good control of your asthma, whether by breathing in a ‘preventer’ treatment or by avoiding the causes of asthma, can have a tremendous effect on EIA. Also, stress, illness and a general run-down condition will increase incidences of EIA.

Keep your inhaler close by when working out. If your asthma is well controlled, your airways will be less sensitive to exercise. Remember, it is also important to have strong breathing muscles. Exercise is therefore an important part of managing EIA!

Modern Athlete Expert
CHANTELLE WEHMEYER
Registered biokineticist in Edenvale, Johannesburg.