Category: Columns

When Zithulele ‘Zet’ Sinqe lined up for the 1986 South African Marathon Champs in Port Elizabeth, he was not expected to win. Yes, he was wearing Springbok colours, awarded after he finished tied in a dead-heat SA record 62:19 with Matthews Temane in the previous year’s SA Half Marathon Champs in Durban, but he had just one marathon to his name, clocking ‘only’ 2:15:08. So imagine the shock it caused when he won in PE in a blisteringly fast 2:08:04, shattering Mark Plaatjies’ SA record by 54 seconds, setting the then fourth-fastest time ever, and coming within a minute of beating the then 2:07:12 world record!

It was no straightforward win though, as Zet had to dig deep to beat Willie Mtolo in a massive tussle that saw Willie also beat the old SA record convincingly in 2:08:15. Willie had reached halfway in 64:19 and was 71 seconds ahead of Sinqe. Zet launched an astonishing 2:52min/km onslaught and managed to catch him at the 40km mark, then surge clear for the win. “I had let Willie and Gibeon Moshaba go in the first half, but when I caught Gibeon, there was no sign of Willie, and no leading car. I asked him how he knew where he was going and he told me Willie was ahead of us, so I pushed on, using the lights of the lead car to measure the distance between us. I knew that if I caught him, I would be able to pull away.”

His superb victory saw him win the SA Sportsman of the Year Award later that year, although this did cause him some discomfort in what was then still Apartheid-era South Africa. “I think I was one of the first black men to shake hands with President PW Botha,” he jokes, “And when I came home from Cape Town some people said I should not have shaken his hand.”

TOUGH BEGINNING
Born in 1963, Zet is now 47 and lives in Krugersdorp with wife Phindile, son Siyabulele (21) and daughter Zintle (19). He works for the Nedbank Running Club as Development CEO, overseeing clinics and initiatives to bring the next generation of South African running greats to the fore – opportunities that he would have dearly loved to have when he was growing up near Umtata in the old Transkei homeland.

With his father away most of the time for work, he was largely raised by his mother, but later went to live with family in Nqobo so that he could attend school – although he could only go three days a week because he had to help tend the cattle. Being away from his parents played a big role in motivating him to start running, though. “The school selected touring teams and that gave me the opportunity to see my parents,” he explains. And he never lacked for training: “I had to walk 1.5 hours to get to school every day, and I would jog there to be on time. I was also the best wire car driver, and we would race them for many miles.”

He left school in Standard 8 (1980), as there was no more money to pay for further schooling, and moved to Prieska to find work, where he had little time for running. Then in 1983 he headed back to the Transkei, restarted school and started training himself, and soon he was regularly clocking world-class times. In 1984, he moved up to Transvaal to find work at the Goldfields West Driefontein mine, where he was employed as a recreation officer and recruited for the mine’s running team. Provincial colours soon followed, and then came his breakthrough national champs performances.

AN INCREDIBLE DOUBLE DEAD-HEAT DUEL
Incredibly, after dead-heating with Matthews in the 1985 Half Marathon Champs, the two repeated the feat in the 1987 Champs in East London! Once again, both were given the same finishing time in a new SA record of 60:11, taking more than two minutes off their previous joint record. Unfortunately for Zet, Matthews was once again ruled the winner. “I think he won because his nose is bigger than mine,” jokes Zet.

He retained his national marathon title later that year in Stellenbosch, winning in 2:10:51 after once again surging away from Willie (2:11:01) in the last kay. This saw him selected for a national squad to compete in an international meet in Rome, but he was to be denied by the international sporting boycott enforced on South Africa due to its Apartheid policy. “When we got there, we were not allowed to race, and I found it demotivating to come home to races where there was little competition, so I quit running.”

Zet soon returned to training, though, as South Africa began its return to the sporting world, and when he finished second in the 1991 SA Marathon Champs, he was selected for the 1992 Olympic Games. “I thought I could beat the best in the world, but a back problem affected my hamstrings and I had to bail just before halfway. When I came back from Barcelona, I realised I could not run as well as I had before, and I thought my racing days were over.”

UP TO ULTRAS
A few years later, Zet decided to give ultra-marathons a try, even though he didn’t think too highly of them. “I used to think of Oceans and Comrades as races for retired marathoners,” he now jokes. “I thought it would be easy to win them, because I could easily go under 3min/km in a 21, while the guys were only running 3:30s in Oceans or Comrades.”

Semi-retired or not, he won the 1996 Two Oceans in 3:09:45, then came back a year later to defend his title with an even faster 3:07:17. He followed that up with a gutsy fourth in the 1997 Comrades, clocking 5:33:18 after a huge battle with Nick Bester and Charl Mattheus – but he says his lack of experience cost him that day. “I ate too much before the race, then couldn’t drink enough water during the race because my stomach was too full, which led to cramping and three trips to the bushes. Later in the race, I sensed that Charl and Nick were laughing at me. After the race I asked them what they were saying, and they told me I was lifting my legs too much, like I was running a 10km.”
Zet was second in the 1998 Two Oceans (3:13:11), then returned to Comrades in 1998, determined to go for the win, but with 10km to go and lying ninth, he bailed due to ongoing problems with his legs. “I don’t regret bailing. I had always been a winner in all the distances I had raced, but Comrades was just too long for me. After that race I quit running.”

NEXT CHAPTER
Comrades may have killed Zet’s competitiveness, but it ignited a desire to help with the development of running – and gave him the ‘foot in the door’ to achieve that. “I got more recognition for finishing fourth in Comrades than I did for my 2:08 or 60:11, and the work offers I got from Harmony and Nedbank are due to that result.”

This work initially saw Zet operating as Central Gauteng Development Coach for the now defunct Harmony Athletics Club, and in 2008, when Nedbank took over the Harmony Club, Zet was appointed National Development Manager. It’s a role that has seen him do much valuable work to promote the sport at grassroots level, but he still wants to do more. “We are doing well in the cities and townships, but look at guys like Ramaala, Sepeng and Thugwane – they come from deep rural areas. If we can go out there and give as much support to those promising youngsters, we can change running in this country.”

He also serves as Vice Chair of the Central Gauteng Cross-Country Commission, and is a Director of the Sport Heroes Walk Against Aids initiative, which takes sports stars from town to town to help educate the youth about the dangers of HIV/Aids. “We’re working closely with the departments of Health, Education, Sport and Correctional Services, so I believe we’re making a big difference.”

Zet still runs 10km a day, but doesn’t race anymore. “I just want to be in shape to motivate my athletes – and to keep up with my daughter! She is a good runner and often asks me to go with her for training runs, and I don’t want to get beaten by too much!”

When asked what running means to him now, Zet thinks for a moment before answering. “My schooling was limited, but through running I have managed many things, and hope to achieve many more. Running has made my life.”

ZET’S BEST TIMES
  10km:    28:30
   15km:    44:10
   21.1km:    60:11
   42.2km:    3:08:04
  Two Oceans:    3:07:17
   Comrades:    5:33:18

SOUTH AFRICA’S FASTEST HALF MARATHONERS
1 Hendrick Ramaala 59:20
2 Matthews Temane 60:11*
3 Zithulele Sinqe 60:11*
4 Gert Thys 60:23
5 Xolile Yawa 60:56
*
Joint 5th fastest overall time ever by a South African, as Ramaala has gone faster on four occasions.

SOUTH AFRICA’S FASTEST MARATHONERS
1  Gert Thys 2:06:33
2  Hendrick Ramaala 2:06:55
3  Ian Syster 2:07:06
4  Josiah Thugwane 2:07:28
5  Zithulele Sinqe 2:08:04*

*
11th fastest overall time ever by a South African, as Thys (4), Ramaala (3) and Syster (2) have gone faster on more than one occasion.

FIND THE STRENGTH
Because of muscle and postural imbalances, some muscles in our bodies have become abnormally tight and others have become very weak. This is a problem because the musculoskeletal system is the foundation of running, and any imbalances negatively affect your body and could lead to injury. Because you spend most of your time running in a straight line, the same muscles are used all the time, that is, the quads, hamstrings and calves, and others are used less frequently, such as the gluteus and core stabilisers. This can create imbalances and lead to injury and decreased running performance.

Functional strength training refers to exercises that teach the body to reduce or produce force, and dynamically stabilise the entire body during functional movements in a smooth and coordinated way. Weaknesses or lack of sufficient coordination in the core can lead to less efficient movements, strain, overuse and injury. A dynamic core stabilisation training programme is essential as a base, before commencing a functional strength training programme.

A core stabilisation programme will:
 Improve your ability to maintain good postural control during movement.
  Ensure appropriate muscular balance and joint control around the lumbo-pelvic-hip complex.

The core musculature is composed of 29 pairs of muscles that support the lumbo-pelvic-hip complex. These muscles help to stabilise the spine and pelvis during functional movements. When the system works efficiently, the result is appropriate distribution of forces, optimal control and efficiency of movement as well as adequate absorption of ground impact forces.

CORE CONCENTRATION
Most athletes train their core stabilisers inadequately compared to other muscles. Running alone doesn’t strength the core sufficiently, therefore runners in particular can benefit from a core stabilisation programme. The concept of quality rather than quantity is stressed. Neural adaptations become the focus of the programme instead of striving for absolute strength, which is a typical mistake a lot of athletes make. If they are not breathing heavily, sweating or feeling a particular muscle group burning then they believe they are wasting their time.

A core stabilisation programme should ideally be undertaken only after a thorough evaluation of the muscular system done by experts. This will help in assessing and identifying any imbalances.

Try performing the following exercises three times a week to maximise results, but keep the following in mind:
 Begin with two sets of 15 repetitions and progress to three sets of 15-20 repetitions.
  Progress to more functional exercises as control is developed. Don’t tilt the pelvis or flatten the spine.
 This first stage of core stability training begins with learning to stabilise the abdominal wall. Proper activation of these muscles is considered crucial in the first stages of a core stability programme, before progressing to more dynamic workouts.

SUPERMAN WITH ALTERNATE ARM/LEG RAISES
 Position yourself on all fours. Brace the abdominal wall as described above. While maintaining a mid range/neutral curve of the lumbar spine, raise the right arm and the left leg (opposite upper and lower limbs) until they are in line with the trunk, while preventing any rocking of the pelvis or spine. 
 The leg should be raised only to the height at which you can control any excessive motion of the lumbo-pelvic region. Then perform the exercise raising the left arm with the right leg.
Progression: A physioball underneath the trunk can provide a significantly more proprioceptive challenge.

SEGMENTAL BRIDGING
  Bridging is a fundamental core stability and gluteal-strengthening exercise.
 Begin the exercise on your back, with arms resting at the sides.
  Activate the abdominals and squeeze the gluteal cheeks prior to initiating the movement.
 Lift the pelvis and hips off the ground by gently curling or imagining that you are lifting one vertebra at a time off the floor until the hips are aligned with the knees and shoulders in a straight line.
 Hold the position for ten seconds and then slowly lower the pelvis by curling the pelvis back down to the floor.
Progression: In the lifted-bridge position, while maintaining neutral lumbar and pelvic alignment, lift one foot off the ground and extend the leg still keeping both knees in line. By placing your arms across the chest, you can increase the challenge.

 

What is the biggest challenge in your role as President of SASCOC?

Ensuring that the structures in sport are well understood by all and that the right funding goes 
to the development of sport. We have many role players but we seem to be talking past each other and poor coordination impacts negatively on the development of sport in our country.

 

What is the most exciting thing about your work in sports administration?

Working hard towards achieving set goals 
and serving a great variety of people in sport.

 

Proudest moment in your career?

Being the manager of the aquatics team at the 1992 Barcelona Olympic Games following years 
of isolation.

 

How did you get into running?

I have been running since primary school back in the late 1950s, and I still run to keep fit and 
to de-stress. I grew up in the Strand where there was a strong sports culture in the community, 
and our teachers were active in sport and encouraged us a lot. I went to high school in Somerset 
West and started running the 800m and 1500m, and I was quite happy with my performances, 
but I never really wanted to run. Keeping fit to play decent rugby was the objective. Also, a friend of mine, Solomon Briesies, represented Western Province schools and I think they flew to Durban and he could not stop talking about his amazing flight. He was an excellent runner and I thought, well, we stay in the same street, so why can’t I run and get onto an aeroplane one day?

 

How do you fit running into your busy schedule?

Easy, at least four times a week 
I find time to jog/walk about 7km 
on weekdays and spend time at the gym on a regular basis. I also build in a long walk or trot of 
10-15km on Saturdays. When travelling I make it a point to get to a gym, and if safety is not 
a problem, I venture onto the road or find a park to jog in.

 

What do you love most about running?

Feeling free to think and enjoy my surroundings. I can plan and visualise what I want to do in the coming weeks whilst running early in the mornings. The air is fresh and your brain functions well 
at that time, but I gave up running with training partners a long time ago because I need to think, and somebody talking while we are running tends to distract me.

 

Has running influenced your career and work ethic?

It has indeed. If I think back to the friends I have made in the sport, then I can only thank my love for running for having built up such a huge network of friends. Running has also disciplined me tremendously over the years to work when I must work and not postpone things that can be 
done immediately.

 

Proudest moment in running?

Completing my first half marathon in the colours 
of Oxford Striders in East London. Personally, 
half marathons are my favourite, although I have always thought of tackling the Two Oceans or 
the Comrades.

 

What is the best advice you have been given with regards 
to running?

Your body is not a machine, so

listen to it all the time.

 

What would you say to

someone who says they don’t have the time to start running?

They probably also don’t have time to live. You make time for running and even jogging around the block is a start.

 

What are your future running goals?

To keep going, because I have reached the age of 60 and I’m still enjoying it.

 

What is your greatest ambition?

To pull myself together and take on the 
Two Oceans or the Comrades.

 

What inspires you?

Enjoying life to the fullest and 
serving humanity.

At a recent race in Pretoria about 30 members of Overkruin Athletic Club lined up at the start – and no, not scattered all over the field like most club’s members. Overkruin members stuck together in the right front corner of the field, leaving the impression that they were part of a huge club! And this is exactly how the club has been functioning since its inception in 1999, that is, as a big happy family with a huge focus on fun and participation!

Founding members, Rudi Rossouw, Rian Geyer and Johan Gnade, all originally members of Akasia Athletic Club, felt they needed a club closer to their doorsteps in Pretoria North. And so Overkruin Athletic Club was created and they found a home at the Overkruin High School.

In 2000, when Chairman Kobus van Wyk joined the club it only had eight members. “Over the years our membership grew steadily, mostly through word of mouth. We have never advertised our club because our main focus was, and still is, to keep a personal touch and family feeling in our club. Today we have 108 members, making us one of the smaller clubs  on the road,” says Kobus.

MAKING THE GRADE
Initially many junior cross-country and track athletes from the school joined Overkruin Athletic Club as it was convenient with the club situated within their school grounds. Unfortunately, over the years the number of junior athletes has dwindled, but the club still has very strong ties to the school.

Leon Marais, Deputy Chairman of the club, joined in 2003 when he was still a scholar. Today Leon also acts as the club’s statistician! “I have such a great passion for the club and for running, probably because I already joined when I was only a teenager,” says Leon.

At one stage the club had only 17 senior members, with the rest being over 40 years old. This has changed in the last few years and membership is now roughly equally divided between seniors and other age categories.

The club’s colours are the same as those of Overkruin High School, simply because the club was initially small, making it easier to utilise the same clothing manufacturers that supplied the school’s sporting clothes, Leon explains. Today the club and the school’s colours are still the same, though the design of the club’s running vests has recently changed slightly.

GREAT SOCIAL AND FAMILY ENVIRONMENT
Time trials are held every Thursday at 17:30. Members can choose between a 4km and 8km run on a route that is described by most members as tough! Make no mistake; the club has its fair share of good runners who are competitive within themselves and have their own goals. But more often than not these experienced runners make time for novices and run time trials with them, advising them on aspects such as hill running and training programmes. “To us it is about the people; it is about making new members feel welcome and part of a bigger family,” says Leon.

Every first Wednesday of the month the time trial is followed by a monthly braai. Saturdays are reserved for a club run, which is usually followed by breakfast at a nearby restaurant. Come November members let their hair down and see who can party the hardest at the annual prize-giving and year-end function. Prizes are handed out for achievements in different categories as well as to those who excelled at Comrades. This year saw 36 of the club’s members enter Comrades with 27 (of which 12 were novices) finishers. “Last year our membership grew tremendously, from 82 members to 108! I assume this was probably due to the big hype around Comrades 2010,” says Leon.

At the yearly prize-giving the club also hands out awards as part of their very own Club-500 Challenge, a similar challenge to the well-known 1 000km Challenge. Members have to clock up 500km in races over a year, something that is a bit more achievable than clocking up a 1 000km, says Leon.

WINNERS IN OUR OWN RIGHTS!
Though Overkruin members don’t regularly finish on the podium at races, they are leaps and bounds ahead when it comes to participation prizes. Most Pretoria clubs participate in an annual AGN-league where runners are awarded points according to certain times run over specific distances. Points are also earned for simply participating. The scoring system is based on a handicap system which allows clubs of all sizes to compete.

Overkruin is currently proudly ahead, an excellent example of their members’ willingness to participate! “It’s all about participation; at some races more than half of our members pitch up, which makes us very proud. You will often hear us cheer very loudly when our members finish a race and cross the line. We are a small club but we make the biggest noise,” laughs Kobus.

Club members also proudly boast about winning a prize for the biggest bus at the annual Tom Jenkins race in November. Different clubs run in big groups and prizes are awarded to the biggest bus and the bus with the best vibe. The scoring is also based on a handicap system. “Our small club has won the prize for the biggest bus a couple of years in a row now and we are very proud of that,” says Leon.

RACES
Overkruin hosts the Montana Crossing 10/21.1km race in conjunction with Fit 2000. When they are asked to help other clubs with the organisation of their races, Overkruin usually jumps at the chance to assist. Recently their members helped marshal at the Om Die Dam race in Hartbeespoort. “We made enough money that day to buy our own club gazebo,” says Leon.

MIXING IT UP
Though the club mainly focuses on road running, some of its members have completed the gruelling Ironman. A friendly rivalry between the ‘Iron Men’ and the road runners often leads to fun challenges such as a duathlon hosted annually by the club in August. “The Iron Men challenged us, so we decided to host our own mini-duathlon. It consists of a 4km run (on our time trial route), a 20km cycle followed by another 4km run. Sadly, the Iron Men usually win, but only because most of us compete on mountain bikes and they have expensive road bikes… and of course a serious frown that only the cyclists manage to have,” chuckle Leon and Kobus.

The club’s walking section has steadily grown. Initially only one walker joined the club. When she brought her mom and dad to join, the trio became known amongst club members as the ‘Walker Family’,” says Leon. With the closure of a Run/Walk for Life branch in the area, more walkers have now joined the club.

Overkruin has something that not many clubs can offer their members: a detailed running log that is kept especially for each and every runner! Members don’t have to lift a finger. Leon, the club’s statistician, takes great pride in keeping a detailed log of all the races run by each member. The club’s log, as at May 2010, currently consists of a total of 6 337 races and 129 369.4km run by members.

“I record each member’s race results in the log, which dates from 1999. It took me a while to put it together, but I love doing it,” says Leon. The log consists of each member’s race results, total kilometres accumulated, top race times in each distance and enough other stats to make your head spin!

Next time you are at a race in Pretoria and you hear a bunch of runners cheering very loudly, chances are good it is the lively bunch from Overkruin Athletic Club! Walk over and introduce yourself, because they love to mingle!

CLUB CONTACT DETAILS
Phone:   Kobus van Wyk – 072 73 77 525
E-mail:   [email protected]
Web:   www.overkruinatletiekklub.co.za
Clubhouse:  Overkruin High School, Cnr Braam Pretorius and Aldo Street, Sinoville

 

You’ll never go thirsty again on a long run if you take one of these great hydration packs with you. – BY SEAN FALCONER

In trail running and adventure racing, athletes often head into areas where there will be no water available – or no clean, safe water – and they often need to carry not only water, but also gear, food and emergency supplies. This is where hydration packs come into their own: worn on the back like a backpack, they contain a water bladder and a hose that allows you to drink hands-free from the bladder, and most offer additional storage space for those essential extras. Here is a selection of some of the best lightweight hydration packs in South African stores.

 New Balance Hydration Pack
Holding a 1.5L bladder, this pack offers two extra zippered storage pockets, one of which is a prominent external music-friendly pocket with opening for the earphone cord. The NVent back panel configuration enhances airflow and ventilation, and reflective detailing on front and back promote visibility and safety.
R540 @ New Balance outlets

 Ultimate Direction Wasp Hydration Pack
Carrying a 1.8L bladder, its SportVest shoulder straps promote comfort and 3D Airmesh back panel and straps promote ventilation. Two front mesh pockets on the lower straps offer quick access to stores, with two more zippered pockets on the sides of the pack and a stretch mesh pocket on the front, secured by bungee cord. Also has two tie-loops to hold trek poles, and both the bungee cord and logo are reflective (The Wink is the women-specific version).
R980 @ www.hammernutrition.co.za

Adidas Running Backpack Bladder
A small, compact pack with a 2L bladder that is easy to access for filling thanks to a Velcro fastener. It also has zippered storage pockets on the front and side, with the front pocket forming a flap over the top of the pack. The pack features ClimaCool technology in its straps and back padding to help you stay dry and comfortable. The adidas logo is reflective for better visibility in darker conditions.
R749 @ adidas Concept Stores

Salomon XT Wings S Lab Set
An ultra light pack that can be made even lighter by removing the waist belt and its removable pocket. Holds a 2L bladder and has a second zippered pocket, while the shoulder straps offer more storage for small items, and stretch loops on the belt, and quick release cords can accommodate further items. The shoulder straps have Airvent mesh for ventilation, and Airvent Agility back panel pads further promote comfort.
R1 199 @ Cape Storm

K-Way Hydro Velocity 6
This pack has two prominent zips on the front for access to the bladder and storage pockets, and mesh straps and back panelling to promote ventilation. There are openings on both sides, so you can feed the hose left or right, or change it during a run if you choose to. It also has reflective detailing for added visibility.
R250 @ Cape Union Mart

Deuter Hydro Lite 3.0
An ergonomically slim pack with a 2L bladder, zippered storage pocket, mesh straps for ventilation, hip strap for stability, and reflective detailing for improved visibility. The back padding includes Deuter’s Airstripes system: two contoured foam strips with air channels (grooves), covered with highly breathable mesh, and with a ‘chimney’ space between them to enhance air circulation.
R499 @ Cape Union Mart

Hi-Tec Satish 12L
Still relatively new on the market, this pack holds a 1.5L bladder and features a waist belt for added stability, cushioned back panel, a hidden mesh foldover that clips into the top of the pack for wet clothes, and a cellphone pouch pocket.
R279 @ Somerset Sport and other Hi-Tec stockists

  Camelbak Classic II
A lightweight minimalist pack from Camelbak, holding a 2L bladder and extra storage thanks to a second zippered pocket and bungee securing on the back of the pack. Diamond mesh on the back panel and lightweight mesh straps promote ventilation, and reflective detailing on the front and back promotes visibility.
R599 @ Cape Storm, Due South & Sportsmans Warehouse

ALSO AVAILABLE
  Camelbak Charm (1.5L, women-specific) – R549.00 @ Due South
  Camelbak Hydrobak (1.5L) – R569 @ Sportsmans Warehouse
  Camelbak Aurora (2.1L, women-specific) – R749 @ Due South
  Camelbak Rogue (2L) – R799 @ Cape Storm & Due South
  Due South Swordtail (1.5L) – R399 @ Due South 
  Maxed Hydration Bag (1L) – R139 @ Mr Price Sports Stores
  Nathan HPL #020 (2L) – R1 100 @ The Tri Shop
  Salomon XT Wings 5 (Add bladder) – R795 @ Cape Storm
  Sportsmans Warehouse Hydration Pack (2L) – R349 @ Sportsmans Warehouse

I was very active while at school, however after school there was no more time for the same amount of exercise. About three years ago I attempted a structured exercise and weight loss programme which worked wonders! The only problem is I got sick within a week of starting this programme. Eventually, I gave up as my cold was just not getting better. I have a friend who has started a similar programme recently, after five years of inactivity. I was surprised to hear he also picked up a cold as soon as he started. I am reconsidering starting a structured programme again, but I don’t want to get sick within a week and set myself up for failure again. What is the reason for getting a cold just as I get going? Should I continue and push through my exercise programme while I am sick? And what precautions can I take to avoid getting a cold? –
 RONEL BASSON, JOHANNESBURG

ANSWER
There is a solid body of research evidence that shows moderate intensity exercise actually boosts your immune system while only very intense or endurance exercise might impair it. Moderate exercise has been associated with approximately a 29% decreased incidence of upper respiratory tract infections – therefore I think it was just a coincidence that you got a cold (as did your friend).

The benefits of exercise are so profound and far-reaching that it would be an absolute shame for you not to exercise for fear of getting a cold. Here are a few precautions nonetheless to keep your immune system in top-notch shape.

  Try to manage the stresses of life and ideally keep them to a minimum.
  
Eat a well-balanced, healthy diet with a minimum of five portions of fruits and vegetables per day so as to get all your vitamins and minerals.
  Do regular, moderate-intensity, consistent exercise.
  
Consume carbohydrate beverages before, during and in the two-hour period immediately after your training (especially if training hard and long). Research shows that this helps maintain blood sugar levels, which keeps stress hormones lower. Both result in improved immune function.
  Avoid overtraining and rest if you are feeling a bit worn out.
  Get adequate sleep (requirements vary for different individuals).
  Avoid rapid weight loss (lose no more than 0.5kg to 1kg per week).
  
Avoid putting hands to the eyes and nose (the most common way to introduce viruses into the body).
  Consider a flu-jab in winter.

Modern Athlete Expert
KATHLEEN MCQUAIDE-LITTLE
Sports scientist and Health Promotions and Media Manager
at the Sports Science Institute of South Africa in Cape Town, and a member of Celtic Harriers with many years running experience, including five Comrades and eight Two Oceans Ultra medals.

I am a racewalker. Which adidas (or other) shoes would you recommend that are extremely lightweight?
– CELESTE SCHEEPERS, PRETORIA MILITARY WALKING CLUB

ANSWER
Within the adidas range the best shoe for
race-walking would be the adiZERO Adios racing flat model, which is super-lightweight and flexible and thus perfect for racewalking. Interestingly, this is the same shoe that Haile Gebrselassie wore when he broke the marathon world record, running 2:03:58 in Berlin, so if it’s good enough for Haile, I’m sure you’ll love them too!

Most reputable shoe or sports stores stock adidas products, so should be able to contact adidas in Cape Town to order you a pair of Adios.

Modern Athlete Expert
SEAN FALCONER
Running journalist with ten years’ experience of writing gear columns and reviews, from clothing and shoe buyers’ guides to watches, heart rate monitors, GPS units and sunglasses.

I have just finished my third Comrades and have taken a full two-week break from running. How long is the recovery period after Comrades and how do I slowly start getting back into training again?
– DONALD, KZN

ANSWER
Firstly, congratulations on your third Comrades!
I recommend you rest one day for every kilometre raced, i.e. 89 days. This does not mean you should not run for 89 days. It implies that no real racing should commence in
this time.

Training is a different matter and should be started after your initial rest period of two weeks, but make it pleasant; add variations and be creative in keeping yourself fit. Look at increasing your strength during this time. Crosstraining like gym, cycling, spinning and light running will suffice, especially in the cold days ahead.

Crosstrain for one month then move to more serious training (not racing) starting with the shorter and faster distances. A couple of 10km and similar runs should help your physical and mental attitude, enabling you to prepare better for the season ahead and Comrades 2011.

Remember that the hype and vibe of
Comrades is still fresh in your mind but great improvement and performance comes from consistent training based around improving
your weaknesses and ensuring your strengths remain intact.

The next bunch of races like City to City and other standard marathons could be your new aim, but it will be smart to plan further ahead and work backwards from Comrades 2011 making these initial races more fun than intense racing. Remember that your mind needs just as much rest as your body.

In closing, listen to your body but remain in control of it!

Modern Athlete Expert
JOHN HAMLETT
John is one of the country’s top running coaches and has been involved in running for more than 33 years. He has trained many top athletes including Andrew Kelehe, the 2001 Comrades winner and Fusi Ntlapo, the 2003 Comrades winner. John was recently appointed by Toyota as coach of its new elite team.

MEET THE ELITE
BY DONALD MATHIPA

Ludwick Mamabolo

Club:    Mr Price Running Club Central Gauteng
Age:    33
Achievements:  Runner-up at Comrades 2010
PBs: 
  42.2km    2:18 (2003)
  50km     2:49 (2003)
  56km (Two Oceans)   3:14 (2009, 7th position)
  Comrades    5:35 (2010, 2nd position)
Runner-up at Comrades 2010
Ludwick Mamabolo made sure that the world took notice of him
at this year’s Comrades Marathon. On his very first run he finished second overall, just behind the Zimbabwean winner Stephen Muzhingi. Ludwick was the first South African home and crossed the line in 5:29, earning him R120 000 for his efforts!

His running career started in 1999 when he ran in the colours of Esselen Park Athletic Club. Little did he know back then that one day he would be one of the most talked about novice athletes at Comrades 2010. Running must be in Ludwick’s genes; he is the grandson of Titus Mamabolo, well-known runner of the 70s and 80s.

Ludwick, a former soccer player, grew up looking after his parent’s livestock in Limpopo. He has come a long way since then and currently works as a bank teller
at Absa, and is studying towards his chartered accountant degree.

He has competed in several road races over the years; prior to Comrades 2010 one of his biggest successes came in 2009 when he placed ninth at the Two Oceans Marathon, crossing the line in a blistering time of 3:14. This brilliant performance was a deciding factor in him tackling Comrades for the first time.
 
TRAINING
His training leading up to Comrades included speed work, either on track or on gravel road, an hour of tempo running, hill repetitions and a weekend long run. He did all his track sessions at Midrand High School and Barnard Stadium in Kempton Park. Titus believes part of his strength comes from doing his long runs of three to four hours on gravel roads. These runs were done at a relaxed 4min/km.

LOOKING AHEAD
Ludwick’s short-term focus is competing at the cross-country league meetings in Central Gauteng before he starts preparing for the City to City Marathon in September this year. He is grateful to Mr Price Athletic Club for their sponsorship, which allows him to train
as a professional athlete and make his dreams of achieving podium positions at big races come true.
 
His recipe for success in training and in life is to always find a balance. He believes in spending just as much time with his family and friends as he does studying and running.

His biggest dream is winning Comrades and he plans to give it his all at next year’s up run!