Category: Columns

Toxic chemicals easily find their way into our bodies through the air we breathe, the food we eat, and the water we drink. We also ingest foreign chemicals when taking medicine or drugs,
or when using alcohol or tobacco. And although regular exercise is the key to a healthy body, it also increases the production of toxins in the body. Various toxins can also be produced when muscles are active and they are carried by the blood through the body. Although the body is designed to eliminate toxins, it cannot always handle the overload present in today’s environment. Dr Gys du Plessis, a medical doctor with a keen interest in holistic and integrative medicine, explains how you can help your body get rid of toxins.

 

 

EXPLAINING DETOXIFICATION

Detoxification (also known as biotransformation) is, in essence, a term used to describe what our bodies do with potentially toxic compounds. It is a process in which the liver plays a crucial role, mainly to transform toxic compounds into harmless end products.

 

In our modern lifestyle our bodies are increasingly bombarded by external toxic substances from the environment. These are substances like heavy metals, plastic compounds, chemical compounds, pesticides in fruit and vegetables, as well as xenoestrogens in our food. We also ingest foreign chemicals when taking medicinal or illicit drugs, or when using alcohol
or tobacco. Adding to this misery are the enormously high stress levels and speed of the information era, which leads to even higher levels of free radical circulation in the body.

 

In 1991, a report about environmental issues stated that each year, chemical companies in the United States manufacture over two trillion kilograms of 9 000 different chemicals and release over three billion kilograms of 650 different chemical pollutants into the atmosphere and water. Exposure to these ubiquitous chemicals has created an overall toxic burden that affects everyone, from the old to the very young.

 

TOXINS IN THE BODY

Ironically, toxins do not only come from external sources, they are also produced within the body. For example:

 Bacteria growing in the intestines may release specific waste products that, when absorbed, have toxic effects, which negatively impact on overall health.

           
The metabolic breakdown products of chronic allergies and sinusitis may place an additional burden on detoxification.

           
Normal systemic metabolism produces intermediary metabolites that require detoxification.

 
Nutritional imbalances and insufficiencies can compromise detoxification pathways, allowing the progressive build up of toxins to impose a significant, and sometimes overwhelming, burden on the body. 

           
Lastly, and in stark contrast with what the name implies, the detoxification process itself can generate free radicals that are damaging to cellular tissues.

 

EXERCISE AND TOXINS

All of these toxins and free radicals induce inflammation in the body, which in turn leads to energy depletion and accelerated degeneration or ageing. Free radicals are a natural by-product
of oxidation. Even high performance athletes are prone to excessive free radical damage from intensive exercise. Marathon runners and triathletes are prime examples. In its initial stages, toxin overload can lead to a variety of health problems, such
as headaches, muscle and joint pain, chronic fatigue, and allergy
or flu-like symptoms. 

 

The literature further suggests a clear association between the ability of the body to efficiently biotransform toxins, and the origin of various puzzling chronic diseases such as fibromyalgia, multiple chemical sensitivities, and chronic fatigue syndrome. Furthermore, recent research supports the link between chronic neurological diseases, such as Parkinson’s, as well as certain types of cancer and
auto-immune disorders like rheumatoid arthritis, with the subject’s ability to adequately detoxify.

 

The transformation of toxins by the liver broadly takes place
in two phases. These processes of Phase I and Phase II are energy-sapping and very dependent upon adequate levels
of supporting nutrients. Biotransformation tests, which are very patient specific, are used to compound nutraceutical supplements to support optimum Phase I and II activity. This will help to: prevent muscle tissue breakdown; assist in stabilizing blood glucose levels; and protect the body against free radicals.

 

In achieving this, the intracellular energy cycle is accelerated with enhanced performance. The test results with the recommended supplements are unique for each person and give meaning to
the concept of personalized medicine – the integrative approach to the future.

 

The application of this concept in addressing biotransformation imbalances has enormous potential for more efficient treatment of many disorders for which current treatment methods
are not very successful. Even more exciting is the possibility
of preventing many degenerative disorders and the improvement of performance in athletes.

 

TIPS TO REDUCE TOXINS AND FREE RADICALS IN THE BODY

1         
Drink plenty of mineral water – enough to urinate two litres per day.

2         
Eat as much fresh/organic fruit and vegetables of different colours as possible.

3         
Avoid hard fats of animal origin and refined sugars.

4         
Ensure a healthy gut by ingesting lots of soluble and insoluble fibre as well as a good probiotic.

5         
Test your liver’s ability to biotransform and use natural supplements that will support the liver
during detoxification.

 

Dr Gys du Plessis is a medical doctor with a very keen interest in holistic and integrative medicine. His core mission in life is the integration of spirituality and relationships into physical healing and wholeness.
He is currently busy with a fellowship programme in integrative medicine through the American Academy of Anti-Aging Medicine.

 

When balancing 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 various high-powered professionals to find out how they manage to fit sport into their hectic schedules. This month we chat to our very own Mike Bray. He is the publisher of Modern Athlete, MD of Elixir Concepts and was, until recently, CEO of the PenQuin International Group.

How did you get involved in your industry?
I have been in some form of sales since my first job in 1991, which lasted two years. Since 1993 I dropped the idea of working for a boss and started several of my own ventures. I was offered an opportunity to get into media and marketing in 2000 when I was approached to pitch on the exclusive sales rights for Playtime Media. My good friend, Grant Leishman (who was in London at the time) and I, pitched and were surprised as anybody when we won the account. We quickly formed a business called PenQuin.

What is the most exciting thing about your job?
My portfolio is so diverse, so every day is different and presents a whole new set of challenges. I am one of those people who get bored quickly so I am always looking at new ventures and challenges. My entrepreneurial nature causes my partners some stressful moments because they never know what the next adventure will bring. Modern Athlete is the latest and most exciting venture I started. We have such a great team and within a year, have created a magazine that belongs to the South African runners. Producing it each month is as exciting as it gets…

Who are the most interesting people you have met?
I am not a big name dropper socialite and always get on with people from all sides of the fence. So I find most normal people interesting in some way and most successful people normal once you get to know them. There are way too many interesting runners who
I have met who define themselves and this alone makes them
most interesting!

Proudest moment in your career?
Still experiencing it. I co-founded and built a group of businesses from the start up with R200k capital. They now have a budget of R200 million and over 130 employees. I am really proud of what Modern Athlete has achieved in only 12 months. We are already one of the top five sports magazines in the country (according to ABC distribution figures) and have become a firm favourite with readers.

How long have you been running?
I used to run track reasonably competitively at school. I took a ten year break and then ran for a few months in 1995 before taking another ten years off. I started again in 2005, so you could say it’s been about six years.

What motivated you to start running?
I was one of those kids who always watched Comrades and said, “One day…” Well by 2005 I had gotten to 130kg and was in my
mid-30s, so I thought, one day better be now before I can’t run.
I decided if I was going to be that stupid it had better be a special occasion, so I entered the 2005 London Marathon and paid up front so that the commitment was just too big to push out. I ran 4:02 in my first marathon and lost my first big toenail!

How many hours a week do you spend running?
Normally an hour a day from Tuesday to Friday with slightly longer runs on a Saturday and Sunday, depending on what distance event I am training for.

How do you fit running into your busy life?
I get up at 4:25am (yes, that
is just before the birds, and before the cock has even thought to crow!) Our club runs from 5am. I find it a great way to start the day and it also gets training out of the way. You can get in a good run, have a shower and be in the office by 7am.

Who do you train with?
My school at Jeppe; we are
a bunch of testosterone-driven males who, even though we know better, often race each other home. My mate Chad
just can’t resist, but then again he is a Leb!

What is the biggest obstacle to your running?
Probably my weight and the fact that I am fairly ‘niggle-prone’ in my legs. If I go too hard too soon, I break down. I guess this combined with the fact that I have a day job so I can’t focus only on my running!

Has running influenced your career and work ethic?
Yes, extremely positively. To run and achieve your goals you need to be three things: focused, determined and committed. You don’t need to be the most talented person on the road. Running forces those three qualities on you. Take the same qualities into the work environment and you will be successful. It is amazing how many people with successful careers I know who run. It is more than just a coincidence.

Have you run any big races?
Four Comrades, four Two Oceans, two New York Marathons, two London Marathons.

Proudest moment in running?
On the road, smashing the nine hour mark to get that elusive Bill Rowan after years of trying.

Best recent times:
8km: 00:32  
21.1km:  00:91
42.2km:  03:12
Two Oceans:  04:55
Comrades:  08:21

Most embarrassing moment in running?
Those toilet stops that sneak up on you and you can do nothing but go into the bush on the side of the road and hope like hell nobody recognises your rear end. It also leaves you red-faced if you catch
a cat’s eye with 3km to go at Comrades. I mean I managed to avoid them for 86km, then decide it’s time to eat some tar!

And in business?
In the 1990s, having my biggest client liquidate on me and open their doors the next day, trading on the same premises under
a different name, whilst I couldn’t pay my suppliers and had to explain why and negotiate terms.

The thing I love most about running is…
The fact that you get to define yourself. The freedom and sense of personal achievement when you reach your goal after working so hard. That small moment of joy as you know you made it.

Who are your running role models?
I used to run track, so Michael Johnson, Seb Coe and Johan Fourie inspired me. Bruce Fordyce was a Comrades hero on TV and the reason I decided to run it. And getting to train with Barry Holland.
I mean come on. The man has run 38 Comrades in a row…

What do you think about when you run?
I am always thinking about articles for the next issue of Modern Athlete, what is happening at work, how lucky I am to have such
a wonderful wife who understands why I run, and how cute my kids have been the previous day. I often run for them, especially when
I am taking strain and considering just giving up on chasing a goal.

What is the best advice you have been given with regards to running?
Introduce speed work into your weekly training; it will improve
your times.

And the worst advice?
The Winelands Marathon in the Cape is a flat route.

What is your favourite meal after a big race?
Big hamburger, well done fries and a huge double thick milkshake!

What would you say to someone who says they don’t have the time to start running?
It means you don’t want to make time. Running will give you
so much more energy to do other things in the day. You can sleep when you’re dead, so don’t miss out on one of life’s greatest gifts!

What are your future running goals?
Sub-three hour marathon.

Favourite quote?
“There is no such word as can’t.” – My late father, Kip Bray.

Life motto?
Define yourself! Because only you can…

 

South African Inspiration
When I moved from Chicago to Boksburg for a year of volunteer service, I was looking forward to beautiful African sunsets. I did not expect to see many sunrises – but then I met the Boksburg Running Club. I did not know what I was getting into when I tentatively ran 10km with them that fi rst morning.

Though I ran throughout school and university, I had never gone further than 16km. Over the next few months I built up the distance as well as some wonderful friendships. With the guidance and  encouragement of the BAC, I ran my first 21.1km at Johnson Crane and my second one the next weekend at Sasol! The next thing I knew I was training for a full marathon – something I could never have imagined attempting when I came to South Africa.

The club members were so supportive, helpful and excited for me, especially Neil Cochran, and Estelle and Phil Burmeister. On 11 April, I finished the Slow Mag 42.2km, exhausted but beaming. It was a feeling like no other!

But far beyond the joy I get from running are the joys of friendship, support and love I have received from the Boksburg Club. I look forward to our early morning 10km runs, long weekend runs, Wednesday night time trials and especially the dinner that follows at the clubhouse!

Thank you to all the Boksburg runners who have made my experience here in South Africa truly incredible, and one I will never forget. Running has become a permanent part of my life, and I hope to be back one day to run Comrades with you. Thank you! Good luck to you all at Comrades – I will be there cheering! Hopefully I can come back and run it in Boksburg colours someday.

And thanks so much for a magazine like Modern Athlete; I love it and look forward to every new issue! Road running here is so incredible and the magazine has really helped me learn about all that goes on. – HANNAH GRIESE

 

 

Keeping up with Brian
I’d like to tell you about my son, Mark Pikker’s experience in the Two Oceans Ultra, which I think is
very funny. Mark (27) was seeded in B group, as was our friend Brian Key (71). They set off and all was uneventful till Mark started running up Constantia Nek and decided his legs were dead, so he stopped at a water point and in his words, found himself, “Two honeys to rub his legs for him.” He says that he thought he was in heaven, until he heard the chap with the mike pipe up, “Here comes our first
Forester,” and saw Brian come past him.

His fragile ego could not handle this, so he abandoned his ‘honeys’ and proceeded to chase Brian. His Garmin output looks quite funny, as there is suddenly this super-fast kilometre here. The whole way up Constantia Nek Brian did not pause to walk and Mark just about died trying to stay with him. Once they crested Constantia Nek, Mark started going a bit easier and Brian decided to hang in. Mark then told him that he was on record pace for the great grandmaster (GG 70+) age group, which Brian did not realise.

Near Newlands forest they actually went past the first grandmaster (60+), with his lead bicycle! Then
came the finish line, and Mark had to decide quickly whether to let Brian cross the line fi rst, as he felt he
should do, but then he remembered that last year a friend of his got beaten by Brian at Oceans and was
teased for the whole year. So, once again protecting his fragile ego, Mark decided that he could not
handle that and crossed the line six seconds ahead of Brian, both of them fi nishing in 4:30.

The GG record used to be about fi ve hours, but last year Brian took it down to 4:39 and this year dropped it further to 4:30. Sadly, when he was awarded his first GG prize at the prize-giving, all that was said was that he was the first GG, and that he finished in sub-five hours. They did not mention his time,
the fact that it was a new record, or that he had beaten the first grandmaster. – JANA BECKETT, CAPE TOWN

 

 

Well Done!
I managed to get hold of a copy of Modern Athlete from a friend who ran the Spar Ladies Race.
It is a lovely article (Living Legend: The Queen of Comrades). Thanks so much! I thoroughly enjoyed
reading the magazine. It is extremely interesting. I read it from cover to cover! I particularly enjoyed
the article on the SA Heptathlon Champ and the one on Alen Hattingh. Congratulations on a unique
and inspiring magazine! – FRITH VAN DER MERWE, GRAHAMSTOWN

 

 

Irongirl Liezel
I just wanted to say thank you for the article in March. I received so many supportive emails from readers encouraging me to do Ironman, which I completed in PE! Thank you again for a fantastic magazine. – LIEZEL VAN DER WESTHUIZEN, JOHANNESBURG

In the May edition of Modern Athlete, we spoke to sport scientist Karen Welman about the effects of compression socks in distance running. She explained how compression socks reduce muscle damage and speed up postrun recovery, and told us that the socks are most effective when you run with them. She also explained how the compression grading works and how to wear the socks.

Before buying, however, it is important to know how to fit the socks properly, says Karen. “Have someone measure the smallest circumference around your ankle, the widest circumference around your calf, and the length of your lower leg from the bottom of the foot to just below the knee. You must be standing up straight because when you sit, your leg muscles relax, so you may get a smaller measurement and the socks may end up being too tight.”

Some of the socks reviewed here are footless sleeves. The area of importance is from the ankle up to the knee, thus the sleeve still does the job but with the advantage of being easier to put on and you can wear your preferred normal socks with them. On the other hand, the full sock may ‘sit’ better while running. Note that the recommended retail prices here may differ amongst individual stores.

I am supporting one of our development runners. He has an A seeding for Comrades and I believe he has huge potential. I would like to get him a supplement/multivitamin. I don’t think his normal diet is nutritious enough given his financial status. What do you recommend?  – LUCY KEWLEY, KLOOF, KZN

ANSWER
In terms of a general multivitamin I would suggest going with reputable company brands such as Pharmaton, DS 24, Bonvit or All Vit +M (by Georen), Centrum or the Solgar multivitamins for example.

One multivitamin that I really like is Ultra Guard Forte from Sportron, but it can become pricey. I would recommend supplementing with a nutritious meal replacement shake/porridge. I-Vuma or Nestle Nutren Active, for example, are meal shakes that contain all the necessary vitamins, minerals and macronutrients to fully sustain our diets if they were the only source of food we could tolerate.

Modern Athlete Expert
CHRISTINE PETERS
Dietician at Sunninghill Medical Centre, Johannesburg. Member of Morningside Country Club with eight years running experience, including three finishes in the Two Oceans Marathon.

Have you ever wondered how the distinctive red and white stripes on the vests of members of Westville Athletic Club came about? Well, blame it on a bottle of ‘Lion Ale’ beer! While downing a bottle of Lion Ale, a group of ten enthusiastic runners made the suggestion that the red stripes on their new club vests be the same red as those on the Lion Ale label. Today, Westville Athletic Club in KwaZulu-Natal has grown into one of the most successful, respected and recognisable clubs in the country. – BY MICHELLE PIETERS

In the late 80s the following article on Westville Athletic Club appeared in the Daily News: “It is amazing how some clubs seem to find the time to compete successfully in the Polly Shorts league, put on excellent races, have full teams running cross-country, have successful time trials, yet also seem to find the time for extramural activities. Take Westville Athletic Club, who is leading the league, as an example. They have taken the time to create a club environment, which involves the entire family unit. They recently held an ‘Extravaganza’. The production involved rehearsals twice a week for a minimum of three hours and produced a slick, hilarious show that has seen Sun City clamouring for the cast to appear at the Super Bowl! The chairman and partner, resplendent in tutus, did a piece from Swan Lake.” The article ended with the statement: “This show underlines that Westville Athletic Club is certainly serving their members and the community of Westville proudly.”

Today, 36 years after the club was started in 1974, Westville Athletic Club is still serving its members with pride.

THE START OF SOMETHING SPECIAL
The club was formed by the following ten runners, all elite athletes, who trained together and all belonged to different clubs in the Durban area:
• Steve Atkins – Comrades gold medallist and member of the Gunga Din Trophy team. Steve’s mother made the first Westville running kit.
• Dave Green – Top ten Comrades finisher.
• Chris Hoogsteden – Top ten Comrades finisher.
• Norman Hosken – President of the Natal Amateur Athletics Association.
• Derek Kay – The world 100-mile track record holder.
• Richard Logan – A great all round sportsman.
• Derek Preiss – First in the 1974 and 1975 Comrades Marathon and member of the Gunga Din Trophy team.
• Dave Rogers – Comrades gold medallist and member of the Gunga Din Trophy team.
• Bruce Scott – A specialist in track and cross-country.
• Norman Wessels – Member of the Gunga Din Trophy team.

These young men formed a strong bond while running and by early 1974, decided to form their own club. Norman Hosken suggested that the new club adopt the same horizontal stripes – but in a different colour – as Celtic Harriers in Cape Town. They decided Westville would be a good place for a new club, as there were no running clubs between Durban and Pinetown. The newly-formed club stretched its running legs for the first time at the Savages Marathon in 1974. They made an impressive debut, walking off with both the individual and team honours!

THE CLUBHOUSE
Starting out, the members of the club were known to use garages, phones, letterboxes and even car boots as their clubhouse. It was a proud day in March 1985 when Westville Athletic Club moved into its own building. It needed a lot of work, and at that stage, both fundraising and member sponsorships were vital. Over the years many alterations were made to the clubhouse, and today Westville club members are proud of their 123 Maryvale Road address.

THE WESTVILLE BOYS
It is not often that an athletic club is started by mostly elite runners, and this club has more than a few achievements to boast of:
• Derek Preiss is one of the more well-known founding members. He was only 19 when he came sixth at the SA Marathon Champs. In 1974 he had a pre-race meal of chicken, milk tart, chocolate, fried eggs and toast before tackling the Comrades. He won the race in 6:02:49! Though he vowed to never run Comrades again, he was back the following year, claiming a second victory in a time of 5:53:50. On top of that,
he won the Two Oceans Marathons in the same years.
• Another consistent, top-class runner of this era, and founding member, was Dave Rogers. Dave has run more Comrades in Westville colours than any other member and completed the race in top positions from 1974 to 1994.
• Steve Atkins was another elite athlete best remembered for winning three gold Comrades medals.

The new millenium found some new blood in the men’s running at Westville. Noteable achievements at Comrades include the following men who won silver medals: Andy Daly, Brett Chettleburgh, Cliffie Robbertze, Paul Worsnip, Paul Eichert and Mike Martin.

WESTVILLE’S WONDER WOMEN
Westville women are strong contenders, not only at Comrades but also at various road races in KwaZulu-Natal. They won the team prizes in 32 races during 2008.

Today the Westville ladies still make their club proud and regularly win various team prizes.
• Gill Tregenna is a grandmaster with a green Comrades number. Today she still runs in the shorter distances and achieves a podium finish at nearly every race she runs. And if that is not enough, she also has South African colours for swimming.
• Sanet Beukes, who achieved gold at Comrades, is an honorary life member.
• Westville’s best performers in the Comrades Marathon were Sanet, Rentia Denissen (Poolman) and Liz Chelin. The veteran ladies have done the club proud by achieving the first place veteran’s team category at Comrades four years in a row.

SOCIAL FUNCTIONS
Westville Athletic Club is well known not only for social events, but for the innovative way in which these events are staged. Many functions such as karaoke evenings, a July Handicap Day, a barn dance, the Odd Ball Olympics and Interclub Soccer matches have been held.

These days, many social functions are held throughout the year, culminating in the year end function, a highlight on the club’s calendar. “We love our social evenings and go all out to put on the best event at our year end function,” says Michelle Wilmans, club secretary. Not much running gets done the next morning as most members choose to party the night away.

The club, with its more than 300 members, has a strong focus on Comrades. A carbo-loading evening is held a week before Comrades with a traditional Aches & Pain party after the big C. Prizes for the first man and woman home in the different age categories as well as the last person home and the oldest runner are handed out at this function.

TIME TRIALS
Time trials are an integral part of Westville Athletic Club. In earlier years free ice-cold beer was given out at the finish and on many evenings, more than 70 runners showed up for the time trials.

Numerous time trial leagues have been introduced over the years. The Westville men have won the Veterans and Seniors Inter Club titles on a few occasions. The Highway Ladies Time Trial League has been going for the last 15 years and Westville ladies have won it 12 times and drawn once.

Westville is known for its very tough time trial route that is run on Tuesdays at 17:45 from a track at the clubhouse. Up to 80 athletes gather at the weekly time trial. “Many are visitors as we welcome new faces,” says Michelle. The only time that time trials are cancelled is when a public holiday falls on a Tuesday.

WESTVILLE RACES
Westville has always had a good presence at most road races. The club was one of the first to erect a canvas shelter at a race. In September 1982 a beach umbrella in the famous red and white colours was erected and members could enjoy a beer after the race at a cost of 5c!

The club proudly presents its own race, the popular Illovo 15km Christmas Challenge. This event was started in 1986 when the club decided to shorten their annual December run from 21km to 15km. The fact that the club’s colours were red and white and that the festive season was around the corner, resulted in the birth of the Christmas Challenge.

Running clubs embraced this theme and many have used it for their own end of year celebrations. Today it is one of the most festive races on the calendar; many clubs run in buses and a trophy is awarded to the bus with the best spirit.

A well-known face at many road races is that of Alen Hattingh, who has been involved in running for over 30 years. An accident years ago left him paralysed, but you won’t find a more committed and passionate man than Alen, who is a well-loved race referee in KZN. He has served on the Westville Athletic Club’s committee for many years and has held the position of chairman, cross-country captain, road captain and so the list goes on.

CLUB RUNS
In the early days a highly-competitive spirit entrenched itself within the group of founding members. They trained to win! As the years went by a more social nature developed within the club with a strong focus on family involvement. 

Currently, many groups meet at various venues around Westville. Some of these groups have been going for 20 years and include the A Team, the B Team, the Checkers Team and the Kloof Team.

Next time you are in Durban and feel like a good run and an even better social afterwards, join the bunch of runners at the Westville Athletic Club!

CLUB CONTACT DETAILS:
Phone: 031 266 5252
E-mail: michellew@tysonprop.co.za
Web: www.westvilleac.co.za
Clubhouse: 132 Maryvale Rd, Westville

Additional Sources: Westville Athletic Club Booklet compiled by Alen Hattingh, Yvette Arendse, Gill Tregenna, Rod Dorrofield, Moira Collier, Basil and Helen Henderson, Eddie Viljoen and Harry Chapman.

 

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 various high-powered professionals to find out how they manage to fit sport into their hectic schedules. This month we chat to Professor Tim Noakes, Director of the Research Unit for Exercise Science and Sports Medicine (ESSM) at the University of Cape Town, Co-Founder and Executive Co-Director of the Sport Science Institute of South Africa, and author of the world-renowned Lore of Running. – BY SEAN FALCONER

How did you get involved in sports science?
Through running and my training in medicine in the early 1970s, I realised that medicine was more involved in disease than health promotion, and there was little interest in sports medicine. Thus, if you were an injured athlete, you were left to your own devices and medicine had very little interest in helping you. I was challenged to see whether I could change those attitudes.

Proudest moment in your career?
Being awarded the Order of Mapungubwe by the State President in 2008.

How long have you been running?
41 years. I started running to train for rowing in 1969, and then decided that I wanted to run the Comrades Marathon.

How many hours a week do you spend running?
I run two to three hours per week and usually walk for a further one to two hours on the weekends.

What is the biggest obstacle to your running?
With age it becomes increasingly difficult to run every day. Running every second day is preferable.

Has running influenced your career and work ethic?
I think running has actually defined my career. Finishing the Comrades Marathon at a pace that three years earlier I had been unable to sustain for two miles and sustaining that for 56 miles showed me that if you are prepared to work at something, you can achieve things that you never thought possible. I also learnt that the brain is clearly the crucial determinant in setting your achievements.

Tell us about your racing career.
I ran regular marathons and ultra-marathons up until 1990 and then decided to stop. During the last four years of my running career I had also done some triathlons and cycling races. In 2006 I ran the Chicago Marathon with my daughter.

Proudest moment in running?
Finishing 66th in the 1973 Comrades Marathon in 6:49.

Do you have running role models?
Dr George Sheehan, who wrote some of the best books on the psychology of running in the 1970s. He captured the running experience in a way that no one has been able to do since.

I could not go running without my…
Garmin Forerunner. At my age I want to ensure that I don’t increase my heart rate above certain limits.

What do you think about when you run?
I often plan a talk that I have in the next few days, because I can repeat the ideas and eventually get them into the right sequence.

What is the best advice you can give to fellow runners?
Don’t run too much when you are young; rather spread your running career out over your entire life. Also, don’t run too many ultra-marathons, and do triathlons and cycling events as well.

What would you say to someone who says they don’t have the time to start running?
Running is going to extend your life, so investing a small amount of time in running will give you more time to enjoy life.

What are your future running goals?
I plan to run the Two Oceans Half Marathon every year for as long as I can.

My greatest ambition is to…
Convert the scientific world to our idea that the brain regulates exercise performance.

I started running last year with the intention of doing the Comrades Marathon this year. When running marathons I used to feel numbness in my right foot. At times it felt like pins and needles. Sometimes when I went for a run of 30km or more, I didn’t feel anything, but on the next short run I felt discomfort! I cancelled my longest training run of 56km so that I wouldn’t aggravate the problem, and bought a new pair of Asics (Cumulus 11) in September last year. I bought another pair of Asics (Nimbus 11) before Two Oceans with the intention of wearing them for the Comrades. What is causing this sensation in my feet? – HAMID SANGLAY, CAPE TOWN

ANSWER
Experiencing a sensation of pins and needles on the right foot only is usually a type of paraesthesia. Any type of numbness or pins and needles sensation is usually a neural problem. This means that a nerve may have been pinched or injured in some way.

Start by having your biomechanics assessed. If you are a pronator in a neutral shoe, this could be the cause. Another cause could be incorrect lacing, narrow fitting shoes or incorrect sizing of shoes. If you’re experiencing this between the third and fourth toes, or the second and third toes, you could have a Morton’s neuroma tumour. This is treated with metatarsal pads, correct shoes and perhaps corticosteroid injections into the area. If the neuroma is large enough, it could be surgically excised.

If you are experiencing it on both feet and not in one specific area, it may be important not to rule out systemic disorders such as diabetes.

 

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

 

I am experiencing a pain in the back of my knee joint. It started just after I did a 48km run. I feel it constantly when I walk or run. – JOHNNY MAKENA 

ANSWER
It is difficult to give you good advice with so little information. Let’s presume it is a tendonitis of your hamstring tendons (especially if the marathon was mostly uphill and you didn’t twist the knee or fall during the race.) This causes your hamstrings and calves to work harder than on downhills or level surfaces.

If you had an underlying imbalance between the flexibility and strength of your hamstrings and quadriceps, it causes the hamstring tendons (tendons are the attachment of muscles to the bone) to overwork and form an inflammatory response. This is probably what’s causing your pain.
 
Icing the area for five minutes followed by heat will promote circulation to the area and alleviate pain. Anti-inflammatories for five days after meals will speed up recovery. A proper stretching and strengthening programme needs to be incorporated into your normal training routine

It is also a good idea to go and see a sport physiotherapist who can loosen the muscular tissue around the back of the knee. Lastly, consult a sports biokineticist for a Cybex test to determine your quadricep/hamstring ratio and retrain it to alleviate an imbalance, if necessary.
 
Modern Athlete Expert
DAVID VAN WYK
Sport physiotherapist with private sport and orthopaedic practices in Elarduspark and Faerie Glen, Pretoria. Member of AS Eagles Running Club, sub-45min 10km runner.

Let’s face it; 89km is no walk in the park, not for those who have run Comrades before and not for those who are braving it for the first time! The race will take its toll on your entire body – especially your feet. Just imagine how many thousands of steps you will take on your way to Durban! Thousands of runners will leave Durban with some sort of foot niggle. Here are a few common foot problems you might experience. Natasha Galloway, podiatrist, has some great home remedies as well as long-term treatments to help you with a speedy recovery.

BLISTERS
They come in all sizes and can be painful. Blisters are caused by excessive pressure and/or friction.
Treatment:
• If the blister is painless, try not to break it open. Rather leave it alone.
• If the blister is painful, drain it and immediately dress it with an antibiotic ointment. Remember, a blister can easily become infected, so it is often better not to pop it.
• If the blister is over a pressure area, apply a doughnut-shaped pad over the area to protect it when wearing shoes.

BLACK NAILS
Almost every runner gets black toenails at some stage. Black nails are mainly caused while running downhill when the toe repeatedly hits the front of the shoe.
Treatment:
• If the toenail hurts too much, especially the day after, see your podiatrist.
• If the toenail is not painful, do not force it off! It will fall off on its own as the new nail grows out.

Tip: Remember to always keep your toenails short.

ACHILLES TENDINITIS
The Achilles tendon is the tendon that attaches the calf to the heel. A painful Achilles tendon could be caused by biomechanical abnormalities, incorrect shoes or a sudden increase in training.
Treatment:
• Ice the area.
• Anti-inflammatory gels and ointments may help to decrease the inflammation locally.
• A heel raise will help to keep the tendon from overstretching.
• A physiotherapist will help with the use of ultrasound treatment and a good stretching programme.

PLANTAR FASCIITIS
The muscle that forms the arch of the foot is your plantar fascia. Inflammation of this area will cause pain in the arch. Biomechanical abnormalities, incorrect shoes or overuse of this muscle due to over-pronation are the main causes.
Treatment:
• Ice the area by rolling your foot over an iced water bottle. This will help decrease inflammation.
• Anti-inflammatory gels and ointments can be used locally.
• Calf muscle and Achilles tendon stretching can be done.
• Have your running shoes assessed.
• Arrange for a biomechanical assessment to be done if no improvement is seen.

CALLOUSES
Callouses on the feet are mainly found in areas where the shoe creates the greatest pressure. They are a good indicator of where you are putting pressure on your feet, and also reveal a lot about your biomechanics. A podiatrist can reduce these more efficiently but here are some acute treatments to try at home:
Treatment:
• Use a pumice stone on callous to reduce the thickness.
• Use a good foot cream to soften the callouses.

BURNING FEET
Burning feet are a common complaint and can either be local and minor or more serious. There are many causes for burning feet and therefore it is better to get your feet assessed professionally. Below are some home remedies to try.
Treatment:
• Soak feet in ice-cold water to relieve the burning sensation.
• Apply topical anti-inflammatory creams and gels over the burning area.
• Try and wear soft and well-cushioned shoes.
• Soft orthotics or innersoles can help in the long term.

Visit the South African Podiatry Association’s website for further information: www.podiatrist.co.za.

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