Category: Columns

We’ve all seen runners strapped up in brightly-coloured tape and we all assume it helps with some sort of injury. But not many of us are sure exactly what the Kinesis Taping Method is all about. – BY TONI HESP

100% Japanese
The Kinesis Taping Method was founded by Dr Kenzo Kase, a Japanese chiropractor, who, in 1973, developed his own tape and gained worldwide exposure at the Seoul Olympics when it was used by Japanese athletes. Dr Kase has been practicing in the United States for several years and the tape is now used fairly extensively in the USA and other countries around the world.

How does it work?
The elastic, non-irritating tape has been modified over the years to mimic the qualities of the skin and the design of the tape allows for a longitudinal stretch, but is not designed to stretch horizontally. The thickness of the Kinesio tape is approximately the same as that of the epidermis of the skin. This was done intentionally to limit the body’s perception of weight and sensory stimuli when properly applied. The patient will generally not perceive that there is tape on their body within approximately ten minutes.

The Kinesio tape is comprised of a polymer elastic strand wrapped by 100% cotton fibres and is latex free and hypoallergenic. These cotton fibres allow for evaporation of body moisture and allow for quick drying. The water resistant fibres wick away moisture and allows the patient to bathe or even swim as usual. The adhesive is 100% acrylic and is heat activated, becoming more adherent the longer the Kinesio tape is worn. The acrylic adhesive is applied in a wave-like pattern. This not only assists in the lifting of the skin, but allows for zones in which moisture can escape.

Kinesio taping gives support and stability to joints and muscles without affecting range of movement during the rehabilitation process. In some cases it can improve the range of movement. Kinesio taping aims to give free range of motion in order to allow the body’s muscular system to heal itself biomechanically. Kinesio tape can be used over a longer period of time (three to five days at least) and is therefore more economical.

The combination of the tape’s stretch capabilities, thickness and adhesion properties, allow the Kinesio tape to approximate the skin. This design and its unique application are responsible for the effects achieved with the Kinesio Taping Method.

How does it differ from other methods?
Using a tape which has a different adhesive, is thicker, does not breathe, and has different elastic qualities will not produce the same results. To ensure that muscles have free range of motion, elastic tape with an elasticity of 130-140% of its original length are recommended. This specific elasticity also will not allow an over stretch of the muscles themselves.

Conventional athletic tape is designed to restrict and/or provide support to an injured body part. Application of this tape requires using all of the available stretch. Skin irritation often results due to entrapment of moisture, high latex content and severe compression of skin, muscles and joints. It is typically applied immediately prior to an activity to prevent and protect acute injuries, and is taken off immediately after conclusion of the activity. There are no rehabilitative benefits.

The McConnel Method of taping uses a rigid, very adhesive tape and affects the biomechanics of the patient. It is left on for a shorter period of time due to its constricting nature and adverse skin reaction. The technique is used for neuromuscular re-education of the condition and is widely recognised for its benefits.

The benefits
Following injury, in the presence of joint effusion, there is decreased motor unit activity in the muscle surrounding the joint. Joint malalignment is often caused by an imbalance of muscular forces around the joint. The elasticity of the tape is effective in the restoration and normalisation of function of the damaged muscles by reducing oedema and providing support while assisting in the conditioning of weakened muscles, through an unrestricted range of motion.
 It improves lymphatic and blood flow. The space between the skin and muscle is often reduced due to the congestion of the lymphatic fluid and blood. When a muscle is inflamed, the space between the skin and the muscle is compressed, resulting in a constriction of the flow of lymphatic fluid from the collecting network in the dermis. This compression also applies pressure to the pain receptors beneath the skin. This results in the experience of pain.
 For all basic application techniques, before the tape is applied, the skin of the affected area is stretched. This is done by stretching the muscles and joints in the affected area. This stretching, in combination with the stretch capabilities of the Kinesio tape, will create a series of wave-like wrinkles when the body part is returned to the neutral position. Since this ‘lifting’ of the skin increases the space between the skin and subcutaneous tissue, the lymphatic fluid is taken up more readily from the interstitial space to the lymphatic channels. Skin convolutions may be present following the basic application or may appear during normal joint motion. It is believed that even if convolutions are not present, they are occurring. The convolutions aid in the normal flow of blood and lymphatic fluids.
 The increase in subcutaneous space and improved lymphatic drainage leads to reduced stimulation of the pain receptors in the dermis. These physiological effects enhance the body’s healing processes, providing a better environment for tissue healing to take place.
 In cases where joints or ligaments are injured, the tape should be stretched before application to the skin. The damaged joints or ligaments rely on stretched tape for correction as they are incapable of functioning normally. Whether the tape is stretched or not stretched, the actual application technique may not change.

Application
A Kinesio strip can be applied in the shape of a Y, I, X, Fan, Web and Donut. The shape selected depends on the size of the affected muscle and desired treatment effect.

The Y technique is the most common method of application. It is used for surrounding a muscle to either facilitate or inhibit muscle stimuli. The basic principle of therapeutic taping for weakened muscles is to wrap the tape around the affected muscle. This is accomplished using the Y strip.

 

The I strip can be used in place of the Y strip for an acutely injured muscle.
The primary purpose of tape application following acute injury is to limit oedema and pain.

 

The X strip is used when a muscle’s origin and insertion may change depending on the movement pattern of the joint.

 

 

The Fan strip is used for lymphatic drainage.

 

 

 

The Web is a modified fan cut. Both base ends are left intact with the strips being cut in the mid section of the KT.

 

 

The Donut cut is primarily used for oedema in a focal or sport specific area.
A series of two or three overlapping strips are applied with the centre removed from the KT. The centre cutout, or ‘donut hole’ is placed directly over the area to be treated.

 

There are two basic application directions for treatment of muscles.

 1  For acutely over-used or stretched muscles, the tape is applied from where the muscle ends (insertion) to where the muscle begins (origin) in order to inhibit muscle function. In order to treat muscle pain, Kinesio taping is ineffective unless the skin is stretched. This application is typically used for acute conditions such as sprain or strain, muscle spasm and oedema from injury or surgical procedures. As the muscle fibres contract, the Kinesio tape will induce relaxation in the affected muscle.
 2  For chronically weak muscles or when increased contraction is desired, the tape is applied from origin to insertion. This application process is typically used for supportive purposes. As the muscle fibres contract, the Kinesio tape supports the contraction by pulling and stimulating the skin and muscle back towards the point of origin to facilitate muscle function.

Making the grade
The success of the Kinesio Taping Method is dependent upon two factors:
  The proper evaluation of the patient’s condition.
 The proper application of the Kinesis Taping Method. It is important to apply the Kinesio strip with the correct degree of tension. If too much tension is applied, the effects are diminished. It is better not to have enough tension than too much.
 The skin should be free of oils, sweat and lotions and should be cleaned prior to tape application. Any contact with the acrylic adhesive will diminish its adhesive abilities. After application, the tape should be rubbed to activate the heat sensitive glue, taking care not to catch the edges.
 Approximately 30 to 60 minutes is required for the glue to become fully activated before the patient can become physically active or shower. If activity occurs prior to this time, the tape may come off. During the first few days, if an edge of the tape has begun to lift, it can be trimmed.
Removing tape from a patient is generally much easier to do when they have bathed or the tape is moist. It is better to remove the tape from the top down. This will be in the direction of the body hair and should limit discomfort.

Pink or black?
The tape is available in a variety of colours (beige, blue, black, pink and red). There is no physical or chemical difference between the colours. The colours were developed to be compatible with colour therapy. For the most part, the colour choice is a matter of individual preference. Some patients do however, report a better response to a specific colour!

REFERENCES: Clinical Therapeutic Applications of the Kinesis Taping Method. 2nd Edition (2003). Kenzo Kase, Jim Wallis and Tsuyoshi Kase.
   Kinesio Taping Workbook. 2005. Kinesio Taping Association.

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.

I saw the article on the Half Ironman programme in Modern Athlete and like the challenge, but I have started training for the Soweto Marathon in November. How do I combine the training for these two events? The Ironman programme only has running twice a week and the long runs are short. Any suggestions? – DANIE STEYN

ANSWER
Combining the two training programmes is possible, but it is important to understand that your performance in both events will suffer to some extent. Here are some suggestions:
 Your Saturday morning run should be much longer than the tri programme. Your distance should move up weekly peaking at about 32km three weeks before the Soweto Marathon.
 This will allow you to do your long cycle training on Sunday. Most cycle clubs prefer to do their long rides on a Sunday due to the less congested traffic conditions.
 Turn one of the other training runs during the week into a long training run of about 15km. You will now be getting in three runs a week of which two are of reasonable distance. I would suggest dropping one of the swim sessions for your extra run. I say this because you are likely to drop the least amount of time overall in the swim leg of the tri if you are slightly under prepared. By sticking to the cycling part of the tri training programme, you will now protect a bigger part of your overall time. You should be even stronger in the run section due to your marathon training.
I spoke to Derek Marcisz, author of the Tri Training programme and he agrees that it is not ideal to train for two very different events that essentially need their own training programmes. However as a marathon runner, participating in a triathlon could be a lot of fun.

Modern Athlete Expert
BARRY HOLLAND
Running coach with 33 years’ experience and has run 38 consecutive Comrades Marathons. His PBs include 1:17:21 (21.1km), 2:39:30 (42.2km) and 6:29:22 (Comrades).

 

About four years ago I started noticing an acute pain in my gluteal area, though only on the one side, especially when I was cycling longer than three hours or running further than 5km. Lately I have a constant pain in my left glute, hamstring and calf. I’m a runner and spinning instructor. Sometimes my whole abdomen goes in spasm when I run. I did Comrades this year, with lots of pain and painkillers (I know all the dangers – I’m a personal trainer). I have been to physiotherapists but to no avail. Sometimes I’m in so much pain that demonstrating exercises to clients is almost impossible. I stretch, do strengthening exercises and supplement adequately. Sitting is the most painful, be it in a car, in a church or in a meeting. Please help. I love to run! – ELMARIE THERON, WELKOM

 

ANSWER

You describe your problem as having started four years ago with pain only in the gluteal area, and also only after cycling longer than three hours and running further than 5km. Your condition has now deteriorated to the point where the pain is constant and is referring into the hamstring and calf muscles.

 

I am not sure whether this is since running Comrades or was present before as you clearly ran Comrades in lots of pain, having to resort to tablets to get through the race. Running with these types of symptoms is definitely not recommended.

 

From your description of the pain it seems most likely to be a progressive lumbar disc prolapse. This means that the disc is bulging increasingly and placing pressure on the nerve that supplies the back of the leg. This condition is most commonly exacerbated by flexion (bending forward), sitting and jarring activities.

 

Unfortunately, I do not have information about the type of physiotherapy you have already received or if you have followed their advice, but it would be advisable at this point to return to physiotherapy. It would be preferable to consult with a physio experienced in the treatment of spinal conditions. Most importantly, it is essential that you respect the pain and unfortunately, this may mean seriously curtailing your activities until the symptoms improve.

 

If you continue to load the discs, the problem could continue to deteriorate to the point where you require a period of bed rest or even as a last resort, surgery if the disc continues to bulge to the point of rupture. With the correct treatment the disc can settle down and with time you could slowly return to running and your normal activities.

 

The physio should also be able to advise you on how to sit with the correct posture and support, and on ways to reduce the loading on the discs during daily activities.

 

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.

His career was unfortunately cut short by injury, but John Morapedi was part of an exciting period of South African running in the second half of the 90s, and his running talent really allowed him to see the world. – BY SEAN FALCONER

In 1995 a 19-year-old South African arrived in Sydney to run the 14km City2Surf. Nobody in Australia had heard of John Morapedi, but that soon changed when he crossed the finish line first in 41:05. “It was a tough race, especially Heartbreak Hill near the middle, but my strategy was to make my move on the big climb when the other runners slowed down,” recalls John. A year later he was back in Sydney to defend his title. He actually flew straight from Atlanta in the United States, where he had represented South Africa in the Olympic 5000m, winning his first round heat but unfortunately fading to 13th in the semi-final and being eliminated.

In Sydney John was now a known entity, with the rest of the elite field painting an imaginary target on his back, but once again he went out hard for the win. After a ding-dong battle with Australian Darren Wilsoni, John broke the tape in 40:19, which remains the seventh-fastest time ever for this race. “Even though many of them were just fun runners or walkers, it felt really good to be first out of 43 000 runners on the day!” says John.

TOP TRIO
John grew up in Sharpeville and took up running competitively in 1995 when he began working and running for Correctional Services in Vereeniging, which at the time had an impressive squad of young track runners, including Shadrack Hoff. John and his training partners often competed together in highly-entertaining track races, with another friend and rival, Hendrick Ramaala, often lining up as well. “I wish I had videos or DVDs of those races to watch now,” says John.

While Shadrack and Hendrick captured most of the headlines, John was quietly building his own impressive reputation. He was SA 5000m champion in 1996 and 1997 on the track, won the 10km national title on the road in 1997, and claimed the 12km long course title at the 1997 SA Cross-Country Champs. Besides the USA and Australia, John also ran in Europe, South America and the Far East. He represented South Africa at five World Cross-Country Championships from 1994 to 1999, as well as the 1996 Olympics and the 1998 Commonwealth Games in Malaysia (where he again won his first round heat, then got knocked out in the semi-final round).

KNEE KNOCKOUT
In 1999, having recently run as a pacesetter in the Beppu Marathon in Japan, John was back home and out on a morning training run when he felt something ‘go’ in his knee. Despite physio and gymming, he was unable to get back on the road again and quietly faded out of the sport. Now aged 33 and living in Krugersdorp, John works as a donor attendant for the blood donor branch in Westgate Mall.

John was so disappointed about being forced to retire that for ten years he could not even bring himself to watch athletics on television. Last year he finally overcame that: “I managed to switch my brain on again,” he says, and now he is even thinking of lacing up his running shoes again. “I know I can run again, and I would love to make a comeback, but I can’t say that I will be the same John Morapedi as before. Still, I believe that I was given a talent for running, and with commitment and discipline I can give that talent a life again.”

Thank you for all the great letters we get sent. You are amazing! If you would like to send us a letter regarding any topic, go to www.modernathlete.co.za and click on the Become a Contributor link. (Note that some letters have been shortened due to space limitations.)

Starting Young!
I found my daughter (9) at 6:30am this morning in bed and reading the August issue of Modern Athlete! I have to wake her up for school at that time and usually she is still fast asleep. She was reading all about the guy who lost 40kg and about Farwa! You certainly had her hooked! – ELLIE COURTS, MEMBER OF CELTIC HARRIERS, CAPE TOWN

Running Alone
I was the victim of an attempted attack along the Rondebosch Common this morning (27 August) around 5:40am while running alone. I came off rather lightly with just a cut lip, a broken front tooth from biting his finger really hard and a scratchy throat from screaming, but I reckon it was this that scared him away and decided I was more trouble than I was worth.

On his way to fetch me at the Rondebosch Police Station where I then ran to report the incident, my husband noticed at least three other women also running alone on the same roads.

We really do need to be more cautious and hook up with a group when running during these early (or late) hours. I was also completely defenseless without pepper spray or any weapon of any kind. So please let’s use my experience as a reminder to be wise about the time and route of our runs, armed, vigilant and aware of our surroundings and preferably always running in a group on well-lit roads. – WENDY-JOY TIMMES, MEMBER OF CELTIC HARRIERS

Front to back, top to bottom!
Thanks a million for an excellent magazine. We have it delivered every month and my fellow club members and I read it from front to back and top to bottom! – SANDRA DEYSEL, CLUB CAPTAIN, ALPHA CENTURION RUNNERS & WALKERS

Multisport Thanks
Many thanks for your stunning article on our club in the July Modern Athlete – well written and the layout is cool. Much appreciated! I’m certain that we will get lots of enquiries. – JASPER COETZEE, NEW BALANCE MULTISPORT CLUB, CAPE TOWN

Highlight of the Month
I just want to say that your magazine is wonderful. It encompasses so much, it gives so much information about all sorts of people, of all ages, of all stages of running, and I look forward to it and enjoy it each month. – ROSALIE RICHFIELD, UCT ATHLETIC CLUB, CAPE TOWN

You could say that this is a club with one running foot in Pretoria and one in Johannesburg! Breakthru Midrand Striders is situated in one of the most rapidly growing areas in Central Gauteng, making it one of the fastest growing clubs in the region. – BY MICHELLE PIETERS

Anyone who has ever driven in Midrand at any time of the day will know this hotspot area, its traffic congestion, road works and the huge amount of development over the last couple of years. Therefore it is no surprise that a running club in this area would bloom!

Over the years Breakthru Midrand Striders has grown to over 200 members and today the club is still attracting new members on a weekly basis, partly due to hard work from its club members promoting it and partly due to the huge influx of new residents and business people in the area. “While out on our club runs on Sundays we often get stopped by motorists enquiring whether we belong to a running club and how they could join,” says Sharon Pyle, Licensing Officer and Club Member of the Year at Breakthru Midrand Striders.  

A SMALL START
Like all successful running clubs, it initially started out with only a handful of members and a lot of passion for the sport. Breakthru Midrand Striders was started when two founding members and running buddies, Chris Meares and Steve Mann, felt the need for a club in their area and so in 1980 Midrand Country Striders was formed. Over the years, it changed its name slightly to allow for new sponsors. Today the well-known sports supplement, Breakthru, is the title sponsor of the club.

The club has always had a social atmosphere, as its founding principles imply: fitness, friendship and fun. “Most members socialised in the clubhouse on a Friday night and left straight from there to go run a race on the Saturday morning,” chuckles Sharon.

The first clubhouse was situated at the Swiss Club in Moerdyk Road, Vorna Valley, but was later moved to Midrand High School in Halfway Gardens before recently relocating back to the Swiss Club. It is an ideal setting for a running club with a great social environment for a couple of cold ones after a run!

SOMETHING FOR EVERYONE
Over the years the club has stayed true to its founding principles. “We don’t want to move away from getting fit while having fun and building friendships, even though the club is fast growing. We want everyone to feel at home,” says Duane Newman, Club Chairman.

The club has been working very hard on changing its image of being too Comrades focused. “As with many clubs in the 80s, Midrand Striders focused on Comrades runners and their training, but now we are trying to include all our members, from the social runners to the more experienced ones. Many people are hesitant joining a running club as they feel they are not fast enough and will get left behind. We want to encourage these people to join our club,” says Duane.

Therefore no one ever gets left behind or feels left out at the club’s time trials or Sunday club runs. “Our club runs are not run from garage to garage. We have club members volunteering and stopping in their cars every 3km to hand out water, Coke and biscuits. They will wait for the last people, no matter how slow they are,” says Sharon.

Soon the club will introduce a Thursday tempo run where runners of all abilities can take part around a 1km loop, all finishing at a central point. “We don’t want anyone to feel threatened by long distance runners and this will help everybody to stay connected.”

This does not mean that the club does not look after their Comrades runners. These long distance junkies still get treated to a superbly-organised 60km long run where club members set up watering tables so divine, it took one member longer than eight hours to complete the long run this year. His excuse: he had to taste all the goodies at the watering tables and of course, make use of the massage on offer at one of the watering points.

And then of course there are the fun teams that Comrades runners get divided into: Wally’s Plodders, Bruce’s Babes and so on are a few of the team names. The total time of team members (from different abilities) get added up and the fastest team wins the prize. And when you have completed ten Comrades, you get your very own walking stick with your name engraved on it.

HAPPY SOCIALITES
One thing most members have in common is their love for socialising! The club was only considered competitive in 2007 when a group of runners from the former Liberty Life Athletic Club joined Breakthru Midrand Striders. Unfortunately the sponsorship for an amateur structure proved to be quite a costly affair and it was concluded after two years.

Today the club focuses on total inclusion and drives a development programme for underprivileged runners. “This is for members without a job and for those who are really struggling. The only payment is that you give time back to the club.” Most members are happy to do so and volunteer when needed.

Once a month the club chooses a race to take part in and club members serve up a delicious mini-breakfast after the run. “Because Midrand is so central we alternate between monthly races in Pretoria and Johannesburg. Technically we are a Central Gauteng club, but we are situated only ten minutes from Centurion. We even have a couple of members who live in Centurion,” says Duane.

RACES
The club presents the annual Breakthru Midrand 15km and TIS 5km fun run in July each year. The race saw more than 1 500 runners and walkers bracing the cold this year to take on some of Midrand’s toughest hills!

Club members are very proud of their course, which has one of the toughest hills in Central Gauteng. Northfolk Road has reduced many runners to a walk up this incredibly steep hill. The hill starts at around the 12km mark and lasts for about 2km! But you do get rewarded once you reach the top; a Breakthru Midrand Striders member welcomes runners with the sounds of a bagpipe.

TIS co-sponsored the 5km fun run this year and it was a huge success. “We had over 400 entries for the fun run and it was great to see kids, walkers and non-runners just have fun. With this fun run we aim to get non-runners interested and involved in the sport.”

“Putting on a race is hard! We don’t do it for the money, but rather as a way of giving back to the sporting community,” says Duane.

SAVE THE BULLFROG
The club supports Midrand’s ‘Save the Bullfrog’ campaign. The African bullfrog – an inhabitant of the Glen Austin pan in Midrand – has been listed as a near–threatened species.

A portion of the money made from the club’s annual race goes towards the campaign. The club even has its very own ‘Save the Bullfrog’ mascot!

CHALLENGES
Getting to social functions and time trials at this Midrand club does sometimes prove to be a challenge because of the traffic in the area. “Though we have a big footprint our members – a combination of people who live and work in Midrand – sometimes battle to get to the club. Midrand’s accessibility during the week is a problem therefore we struggle to maintain social functions during the week. People attending the time trials on Tuesday evenings and week functions are usually the ones working in Midrand, and those attending the club runs on weekends are usually the ones living in Midrand,” says Sharon.

It is mainly for this reason that no organised morning club runs are on offer. Club members who stay close to each other informally get together and train together.

If you live or work in the Midrand area and are looking for a great bunch of like–minded individuals to share your training with, give the club a call. It might be just what you need to inspire yourself to reach your goals.

Time Trial:  Tuesdays 17:45
Club Runs:  Thursdays 17:45
  Sundays 06:30

CLUB CONTACT DETAILS
Email:   [email protected]
Web:   www.midrandcs.co.za
Clubhouse:  Swiss Club, Moerdyk    Road, Vorna Valley.

 

Between stressful jobs and trying to spend quality time with the family, exercise is often the first thing that falls to the bottom of our list. Modern Athlete speaks to high-powered professionals to find out how they manage to fit sport into their hectic schedules. This month we chat to John Walland, sports presenter for Jacaranda fm 94.2 and East Coast Radio. – BY MICHELLE PIETERS

How did you get involved in broadcasting?
When I was a kid I thought there was a little man in a radio. I listened to radio stories all the time. It was in the time before TV came along and I was totally intrigued by radio. When I was in my early 20s I worked in the pharmaceutical industry. I knew I wanted to get into radio, but did not know how to. So I phoned the station manager at SABC who asked how good my sporting knowledge was. I mentioned I’d run a couple of Comrades and he sent me to Polokwane to commentate on the interprovincial championships. I never say no to anything, so off I went, but I was so nervous that day I called the wrong winner! In 1989 I started off at 5fm on a freelance basis. In 1994 I joined on a contract basis and later I joined Darren Scott in the ‘Just Plain Show’, doing sports as well as the Nashua sports trax. I then left 5fm and joined 94.7 Highveld Stereo. Later on I moved to Jacaranda fm 94.2 where I now have a morning slot with Darren Scott in ‘Just Plain Darren’.In the afternoon I have a slot on ECR. I research, compose and read the sport. I am also an MC and DJ at various functions.

What does a day in your life look like?
I get up at 4:30am every morning. It is very difficult, especially in winter! But it has benefits; at 9:30am I am done and then I have freedom till my afternoon show. I contribute two interviews to the Sports Cage each night; it gets played on OFM, ECR, Algoa and Jacaranda fm 94.2 with its 2.4 million listeners! My job has become second nature, but weekends I switch off completely. Life is not just about your job, it is about other people, family and enjoying nature. People think I spend my weekends watching every sporting game. What a boring person I would be! There is a time for work and a time to relax.

Why are you so passionate about what you do?
Every day is different and I meet amazing people. I believe in doing what you are passionate about. It would be nice if the world was made up of people who are all passionate about what they do.

Most memorable moment in your career and in sport?
I was MC at a function of former president Nelson Mandela. There is something so special about him. In sport it was when I finished my tenth Comrades. I always set out to run ten Comrades. It was such an exhilarating feeling.

Are there any interviews with sporting stars that stand out?
I am not usually in awe of celebrities, but the Rugby World Cup and Francois Pienaar definitely stand out.

What are your sporting achievements?
I ran my first Comrades at the age of 18. I have also done 11 Two Oceans Ultra marathons, 11 Argus Cycle Challenges, six New York Marathons, eight London Marathons and two Ironman races (160km).

Why are you passionate about sport?
I love feeling fit and healthy!

How did you start running?
I started when I was 16.
I ran cross-country, loved it and kept on running from there.

What do you see as the biggest obstacle to your running?
I don’t like running alone, and time. I have free time between my two radio slots but I don’t like running alone and I don’t have time to run in the mornings with friends. I try to go to gym and on weekends I run with buddies from Fourways Running Club. I have a three-year-old son and try to run with him in the baby jogger as often as I can. I used to run quite a few races, but not anymore. Life is full of change and one has to adapt to it.

Has running influenced your career and work ethic?
Yes, it has made me more enthusiastic, determined and energetic.

Are you competitive?
No, these days I am just trying to hang on to other people! I was very competitive in my younger years. My PB for a marathon is 2:51 and for Comrades 7:41.

What is your favourite meal after a big race?
Usually pasta and chicken but after Comrades, a rump steak!

What would you say to someone who says that they don’t have the time to start running?
Try to make time! Also accept that your life changes from time to time and try to adapt to it.

Most embarrassing moment in running?
On two occasions at the New York City Marathon I ran with two blind guys. We were so mismatched. They were much faster. It was very funny; these blind guys were leading and dragging me! I reached the finish line and was flat on my back. One blind guy kept on asking where I was and I had to shout: ‘I am here!’

What is the first thing you do after a run?
I have a cold beer!

What are your future running goals?
I would love to run the Comrades with my son but by then I will be an old man! I would also like to bike from PE, where I grew up, to Cape Town. Then I would also love to try some trail running. I think more people are moving away from long distance running and trying other things.

Favourite quote?
Yesterday is the past, tomorrow is the future but today is a gift.

Any advice to novices?
Take it slow! Don’t set your goals too high otherwise you might fail or get injured. Walk before you can run!

 

Changing the lacing system you use on your running shoes could make the world of difference to both comfort and fit, so read on if the good old crisscross lacing system is the only one you know. – BY SEAN FALCONER

Believe it or not, mathematically speaking, there are apparently more than two trillion different ways of feeding your laces through those six or seven pairs of eyelets on your shoe – but most are purely decorative and not much use to athletes, so we tend to stick to the tried and trusted crisscross method, because it is simple, effective and well-known. However, there are a few alternative lacing methods that athletes can use to not only improve the comfort and fit of their running shoes, but also to solve specific problems or alleviate specific discomfort caused by the shape, size or dimensions of their feet. Wide foot, narrow foot, high arch – here are the lacing solutions to your problem.

Problem: Ill-fitting shoes
Solution: Sawtooth lacing
Sometimes our feet just don’t conform to average shoe shapes and proportions, but a lacing tweak can help fit the shoe to our feet. This system has angled sections that point towards whichever corner of the shoe feels loose, and when tightened, the angled sections will pull that corner inwards, altering the fit.
How: The first lace goes diagonally up from the bottom eyelet to second eyelet, then straight across and diagonally up again. The second lace goes straight up to the second eyelet, then diagonally up, straight across, etc.

Problem: Toe problems
Solution: Shoe shop lacing
Also known as factory lacing because many shoes come from the factory laced this way, this method helps relieve problems like hammer toes, toe corns, bleeding toes or toe nail problems.
How: Thread one end of the lace diagonally from the bottom eyelet straight to the opposite top eyelet, while the other end of lace crisscrosses straight-diagonally up to the top. (Note: The left and right shoes can be laced in reverse, i.e. a mirror image, so as to end up with a neat symmetrical look, or to relieve specific pain or discomfort on either foot.)

Problem: High arches / Top of foot pain
Solution: Straight lacing
Also known as splay lacing or fashion lacing (because it looks so neat and fashionable), this system eliminates the underlying diagonals of crisscross systems, which relieves pressure on the top ridge of the foot, which is where a foot with a high arch will often feel more pressure and discomfort when shoes are tightly laced.
How: One end of the lace runs straight up the right side, emerges and runs straight across the second set of eyelets. Both ends now run straight up the left side, each skipping one eyelet before emerging two eyelets higher up. Continue running both ends across the shoe, then straight up two eyelets at a time, until one end reaches the top. The other end then runs straight across the second last set of eyelets, then straight up to the top. (Note: This system only works correctly with an even number of eyelets.)

Problem: Top of foot pain
Solution: Skip lacing
This system relieves the pressure on a specific point along the top of the foot, so it is recommended for athletes with a sensitive or bruised top of foot.
How: Use normal crisscross lacing until you reach the area of the top of the foot where pain or discomfort occurs, then take the laces straight up to the next eyelet on the same side before recommencing with the crisscrossing. You can ‘skip’ one, two
or even three eyelets per side.

Problem: Heel slipping
Solution: Lock lacing
Also known as Heel Locking or Runner’s Tie, this is more a technique to create a super-tight finish than a lacing method, and is recommended to help prevent heel slippage, particularly when running downhill.
How: Lace the shoe using the normal crisscross technique, then create a loop-lacing lock on the last two eyelets to really lock your heel down, by taking the laces straight up from the second-last to last eyelets and crossing them back under the opposite side’s lace between these two eyelets.

Problem: Wide forefoot and narrow heel
Solution: Segmented lacing
Sometimes referred to as zoned lacing, this system divides the lacing into two segments, each of which can be laced up as tightly or loosely to achieve a comfortable yet secure fit for the specific section of the foot, be it wider or narrower.
How: Use two short laces instead of one long one. The first lace crisscrosses through the lower half of the eyelets, and is then tied off, while the second lace is fed crisscross through the upper eyelets. (Note: With shorter laces, the bows can be made smaller to avoid looking too weird!)

Just remember that if you wear a timing chip for specific races, or a footpod that works with a watch for measuring distance, then you need to choose a lacing system that can
accommodate and hold the chip or pod securely.

 

Longer, square-cut shorts are becoming more and more popular amongst runners, so we bring you some of our favourite models currently on the market. – BY SEAN FALCONER

For many years, most running shorts on the market were traditional high-cut models, but nowadays many runners are using longer, square-cut shorts, often because they prefer the more fashionable look and having a bit coverage. The long shorts of today are great to run in: they are made of soft, flexible, lightweight, durable, moisture-wicking fabrics that not only keep you dry and comfortable on the run, but also fit well and ride smoothly during the running action. No bunching or creeping! That’s the bottom line with shorts, if you’ll excuse the pun. You need to try them on, flex your legs a bit and run on the spot, to see if they fit well and will work for you – especially if you plan to run long distances in them. So get to the stores and take a closer look at these great shorts.

ADISTAR SALVATION BAGGY SHORTS
This looser cut pair of shorts is made to move with your motion. Moisture-wicking breathable fabric plus a well-ventilated mesh inner lining sweeps heat and sweat away from the skin for a comfortable run, and the zipped pockets include a special MP3-player pocket with opening for a cord to be fed through.
R499 at The Sweat Shop

CAPESTORM A3 SHORTS
A Capestorm icon for 15 years, available in men’s and women’s versions, but now updated with improved pocket and styling changes. Made from quick-drying, breathable, lightweight noise-free fabric cut in a relaxed fit, the A3 features a zippered back pocket as well as reflective detailing for visibility and safety, and a chafe-free inner liner.
R325 at Capestorm stores

FIRST ASCENT MEN’S AR-X SHORTS
Non-chafe, lightweight and quick drying, these shorts are most suited to adventure racing, with two pockets for valuables or essentials, and an internal key pocket too. They have a built-in lining, elasticated draw-cord and reflective strips for increased visibility.
R259 at Sportsmans Warehouse and leading sports stores

MAXED MEDIUM-LENGTH SHORTS
Both the outer panelling and inner lining of these shorts are made from moisture-management fabrics, and extra features include a secure key pocket and reflectivity detailing on the side. A great value-for-money choice, ideal for beginners just getting into running who may not want to spend as much on training gear just yet.
R89 at Mr Price Sports

NEW BALANCE WOMEN’S 4-INCH WOVEN 2-IN-1 SHORT
You get two for the price of one and all the comfort in the world with this design – a moisture-wicking outer short with a slip-free internal compression inner tight. Other features include an ICE (In Case of Emergency) tab in the back pocket for emergencies, reflectivity panels, and ‘media pockets’ for your GPS, MP3 or cell phone.
R469 at The Sweat Shop, Van Tonders and Poobie Naidoo

7-INCH BAGGY SHORTS
These shorts have a diamond-shaped gusset section to reduce friction and chafing, while mesh inserts at critical heat zones promote ventilation to further enhance the runner’s comfort – which in turn complements the moisture-wicking fabric of the shorts and inner brief. Also look for the silver Puma cat logo, which is reflective in low-light conditions to promote visibility and safety out on the roads. 
R299 at Puma stockists

SALOMON TRAIL PRO SHORTS
The best thing about these shorts is their mobility and comfort. The stretchy, relaxed fit allows free range of motion, so no ‘catching’ while you’re running, and the built-in inner brief is equally comfortable. Another great benefit is the UPF50-rated protection of the moisture-wicking fabric, which keeps you not only dry and comfortable, but protected from the harsh sun. Also with two open hand pockets and one zipped back pocket, plus front and back reflectivity.
R649 at Salomon stockists from mid-September

MEDAC SPORTS SILVERTECH RUNNING PANTS
While looking for shorts to review here we also came across these new running tights from MedacSports, which are made from a medical-grade material that protects you from harmful bacteria that cause odour and infection. Medac has traditionally focused on the manufacture of sports injury bracing, such as ankle and knee guards, but has now moved into clothing as well. The tights provide some compression to the upper legs while also offering a smooth, comfortable, chafe-free ride (Yes, that’s former Springbok rugby star Chester Williams modelling the tights).
R280 at www.medac.co.za

Thank you for all the great letters we get sent. You guys are amazing. If you would like to send us a letter regarding any topic, go to www.modernathlete.co.za and click on the Become a Contributor link.
(Note that some letters have been shortened due to space limitations.)

67 Minutes
Mandela Day falls on 18 July and on this day people are requested to give back 67 minutes of their time. However, it is so hard to decide what act of charity to perform and who to give to. Cancer has really affected our running community and is therefore close to our hearts, so we decided to raise money for CANSA. We invited all fellow runners and walkers to make a donation of any amount towards CANSA and by wearing a pink shirt, honour the beneficiaries by running or walking for 67 minutes on 18 July. About 30 people met in honour of this worthy cause at Sea Point promenade. Since this was not an official event, the amount raised is unknown but the sense of Ubuntu was unlimited.We got some pink t-shirts printed as a reminder of just how lucky we all really are and as athletes, how much we have to be grateful for.
– KERRY ROSETTENSTEIN & STACEY
SCOTT, SOUTHERN SUBURBS,
CAPE TOWN.

You Rock!
Thanks for the wonderful magazine. It is really great to read. I have to keep so many copies for friends who are not members of Boksburg
and boy do they get upset if I forget. – LINDA, SECRETARY: BOKSBURG
ATHLETIC CLUB

Oh Vlok…That Was Close!
We received several letters on the David Vlok story along similar lines of concerns whether David should have received his medal or not. The official response (see below) makes a lot of sense if you are a runner and embrace the Comrades spirit. Besides being a great story, the article raised a lot of interest because of David’s profile but NO runner would have been treated differently by the Comrades Referee who has final say on disqualifications.
 
David Vlok was not disqualified at the 2010 Comrades Marathon as no technical rule was contravened by him. If an athlete contravenes a technical rule they are disqualified at the finish line to allow them the right to appeal. Before a referee disqualifies an athlete, they access whether there has been any advantage gained by an athlete to ensure there is fair play for everybody. In this instance, David Vlok ran the complete distance within all the official cut-off times and he was actually disadvantaged due to his late start.
 
Life is about learning and growing from experiences. Accept and respect the official desicion and move on to focus on the next event. David is not the first runner to ever get to a start late from oversleeping, nor will he be the last. Learn from his experience and add a mental note to always ensure the alarm clock is set the night before a race. Don’t place it next to the bed, that way you have to get up to switch it off!

Comrades Profit
I read a recent newsletter by the Comrades Marathon Association and would like to comment on the following: “After the hugely successful implementation of the new early entry process for the 2010 Comrades Marathon, when over 23 000 athletes responded to the call for entries, the CMA has opted to stick with the winning formula and will open entries for the 2011 Comrades Marathon on Wednesday, 1 September 2010.
All former and aspiring Comrades runners are
invited to submit their entry for the 2011 race from
1 September to 30 November 2010.”

Let’s look at the stats for the 2010 event:
   Number of entries: 23 568
 
Number of entrants who met the qualifying criteria: 19 096
  
Number of registrations: 17 627
  
Number of finishers: 14 343 (That is a finishing rate of 60.86%. Winning formula?)
   Number of athletes not registered: 5 941
  Entry fees received but not ‘used’: R1 485 250

Now the question is, if the definition of ‘hugely successful and winning formula’ is to make a pure profit of R1 485 250, then yes, it was hugely successful, but if the definition is to provide a service to athletes then surely the CMA cannot claim that it was hugely successful.

Why can’t they at least then allow substitutions and charge an administration fee? At least then they would be delivering a service to runners and also ensuring that the actual starters were more than 75% of the entrants. – FRANCOIS JORDAAN

Comment from Gary Boshoff, General Manager Comrades Marathon Association:
The decision to run the Comrades Marathon is not one that is taken lightly by anyone. The decision is made at least six to eight months before race day as proper preparation requires months of dedicated training.
The decision to bring the entry period of the Comrades Marathon forward by seven months was motivated by the desire of the CMA to deliver a better quality service to the runner. By knowing who is going to run as early as possible, the CMA can tailor its services to the needs of the runner. We also believe that the early entry period served as a motivator for athletes to start their serious preparation. 

The suggestion that the CMA has made excessive financial profit through the new entry process cannot be further from the truth. In fact, only 15% of the Comrades Marathon’s race expenses are covered by entry fees; the rest is secured through sponsorship from our three major sponsors and an array of smaller sponsors that make this race possible. The additional entry fees have indeed enabled the CMA to provide more and better quality services to the Comrades runner. After having received 23 500 entries, the CMA’s planning and preparation was based on 23 500 athletes for race day, for example, the products were increased to cater for this number of athletes. Similarly, security, traffic, marshals, referees, medical personnel, tent sizes and most other operational requirements had to be increased to provide a quality service to the Comrades athlete. The CMA has made a commitment of quality to our athletes and is determined to improve on the standard of service delivery year on year. The entry fee is therefore primarily to help the CMA cover the extensive costs incurred to stage the race.
In response to substitutions, the Comrades race rules have for years stated very clearly that no substitutions are allowed. This rule is there to prevent corruption and certainly not to enrich the CMA. 
However, the CMA is presently revisiting some of the rules, of which substitutions are one. 
The Comrades Marathon Association is committed to our athletes and will continue to provide the best possible service through innovation and a future focused approach to race organisation.

 

This picture was taken at about 6am after one of our morning runs earlier in the year. Thanks to Modern Athlete for going out of their way by providing us with Modern Athlete magazines for our Comrades Talk in late May. – BETH LIBBY-NEALE,
RANDBURG HARRIERS

Randburg Harriers challenges all clubs to try and send a better picture!