Category: Features

The aging process is accompanied by many physiological changes, especially in sedentary (inactive) individuals. Substantial loss of lean body mass (muscle and bone), reduced immunity, gastric atrophy, decreased sensitivity to taste and smell, and a reduced thirst occur with ageing. Below is a summary of the major physiological changes that occur that may influence nutrient requirements of the aging athlete:

Decreased muscle mass Decreased energy requirements
Decreased aerobic activity Decreased energy requirements
Decreased muscle glycogen stores Decreased energy requirements
Decreased bone density Increased need for calcium and vitamin D
Decreased immune function Increased need for vitamin B6, E and zinc
Decreased gastric acid Increased need for vitamin B12, folic acid, calcium, iron and zinc
Decreased thirst perception Increased fluid needs
Decreased kidney function Increased fluid needs

Nutritional recommendations for the aging athlete are based on:
• Physiological changes associated with aging and its impact on nutritional requirements.
• Additional nutritional requirements imposed by physical training.
• The presence of any medical conditions that require specific dietary intervention.

Specific nutrient requirements are difficult to determine because of large differences in the rate of aging between individuals and the many different types of sports undertaken (from playing bowls to taking on Ironman or Comrades). In the absence of definitive values, population nutrient values are used as a benchmark for assessing and planning diets. However these do not necessarily apply to people on medication, which can be up to 25% of older athletes. The Estimated Average Requirement (EAR) is considered the best estimate of nutrient requirement and accommodates for most metabolic and physiological changes that occur during aging.

NUTRIENT AND ENERGY RECOMMENDATIONS
Nutrient recommendations for the aging athlete are very similar to that of the younger athlete, bar a few exceptions.

Energy
Energy requirements decrease with age due to decreased energy expenditure required for physical activity and resting metabolic rate; as well as decreased fat-free mass.
Recommendation: Although energy requirements in older athletes are less than in younger athletes, aging athletes undertaking regular physical activity are shown to reduce the loss of metabolically active muscle mass and thus have higher daily energy needs than sedentary people.

Carbohydrates
In aging endurance runners, glycogen storage in the muscle is lower than in similarly trained younger athletes, while glycogen utilisation is higher during exercise. However, following regular endurance training, older athletes are able to increase muscle glycogen storage and recover muscle glycogen stores at similar rates as younger athletes.
Recommendation: Similar to that of younger athletes, with emphasis on low to moderate carb-rich foods.

Fat
Aging people reduce the ability to digest, absorb and utilise fat. However many older athletes report consuming high-fat diets. Relatively low-fat diets are still important, especially in the aging endurance athlete, in order to get more energy derived for carbohydrate and protein. Very low-fat diets are not recommended as they compromise the absorption of fat-soluble vitamins A, D, E and K and may increase hunger between meals.
Recommendation: Similar to that of younger adults, focussing on mono-and polyunsaturated fats.

Protein
In general, athletes need more protein than the average population. However, older athletes have slightly lower protein requirements than younger athletes because of a decline in muscle mass, decrease in protein synthesis and possible reduction in absorption capacity.
Recommendation: Protein needs are easily met when older athletes consume adequate energy intakes and a variety of high biological value protein, e.g. meat, fish, egg whites and milk.

MICRONUTRIENTS IN OLDER ATHLETES
Irrespective of age, athletes have slightly increased requirements and losses of several vitamins and minerals compared to non-athletes, especially endurance athletes. Older athletes are particularly more at risk because of decreased nutrient absorption, medication interference with nutrient absorption and utilisation, and the presence of chronic disease states. Although dietary surveys show that elderly athletes’ intake of calcium, iron, zinc, magnesium and Vitamin D and E are below RDA levels, they are generally still adequate to avoid deficiency. Usually when energy intakes are met, micronutrient intakes are satisfactory.

Vitamin A
In healthy ageing athletes, vitamin A clearance decreases by about 50% compared to younger athletes, suggesting that the RDA cut-offs for vitamin A for people aged 50 to 70 are in excess of requirements. Athletes often supplement with vitamin A because of its potential role in decreasing oxidative stress, but one must be aware that misuse can lead to vitamin A toxicity.
Recommendation: Increasing vitamin A-rich foods from dietary sources is more appropriate than supplements and avoids any potential unwanted pro-oxidative effects associated with supplementation that can damage cells and tissues. Good sources of vitamin A include egg yolk, animal fats, liver, kidney, yellow/orange/red fruits and green vegetables.

Vitamin B6
As the need for protein increases, so does the need for Vitamin B6, as it is used for amino acid metabolism, and older people need more than younger people. It’s reported that many older people don’t meet adequate amount in their diet.
Recommendation: Because athletes of any age have a higher turnover of vitamin B6, regardless of age, and because older athletes’ serum concentrations of vitamin B6 is often decreased, it is necessary that older athletes consume adequate amounts of vitamin B6 in their diet. Good sources include beans, eggs, liver, whole-grains, oranges, peanuts, wheat germ and fish.

Vitamin B12
Requirements for vitamin B12 increase with age because of the decrease in gastric and intrinsic factor secretion in the stomach needed for vitamin B12 absorption. A vitamin B12 deficiency in athletes can lead to anaemia and reduced performance.
Recommendation: Although most dietary surveys show that consuming a mixed diet meets vitamin B12 requirements, vegetarians, vegans and older athletes who rarely consume animal products (where vitamin B12 is found) are more at risk of developing a vitamin B12 deficiency.

Vitamin C
There is no evidence to show that vitamin C absorption or utilisation is impaired with aging.
Recommendation: Ageing athletes generally meet or exceed recommended intakes. Although slightly higher intakes are needed in smokers, people living in heavily populated areas or people undertaking physical activity, supplementation is not necessary. For prolonged, strenuous exercise, it’s recommended to take 10 to 1000mg per day, which may require supplementation, but note that taking more than 1000mg has been associated with runner’s diarrhoea, gout and kidney stones.

Vitamin D
Adequate amounts are crucial for older athletes, given its importance in maintaining bone integrity and potential decrease in growth seen in aging. Aging reduces the capacity of the skin to synthesise vitamin D precursors and reduces renal production of activated D3.
Recommendation: Older people have high recommendations for vitamin D. Apart from a small amount obtained in fortified cereals, margarines and eggs, most is manufactured in the liver and kidneys by sunlight on the skin. Supplements are only warranted in athletes who have little exposure to sunlight.

Vitamin E
This is another anti-oxidant, like vitamins A and C, that has a potential protective role against free radicals produced by prolonged exercise. However, studies on younger athletes have not supported the view that vitamin E supplements reduce exercise-induced muscle damage.
Recommendation: More studies are needed in the aging athlete, but for now high-dose supplementation of vitamin E is inappropriate. Good dietary sources include wheat germ, soya bean, peanut oils, raw seeds and nuts, margarine, eggs, sweet potato, liver and some green vegetables.

Riboflavin
Older athletes’ riboflavin requirements are the same as younger people, but slightly higher in people over 70 years.
Recommendation: Athletes following low-energy diets or who have a sudden increase in training volume or intensity, or who avoid dairy products, may have higher riboflavin requirements. Good dietary sources include liver, milk, eggs, cheese, fish, yeast extracts and green vegetables.

Folate
Gastric atrophy commonly found in elderly people is associated with decreased stomach acid production, which may lead to decreased folate absorption.
Recommendation: Healthy aging athletes are likely to meet recommended needs, unless gastric atrophy occurs. Major sources of folic acid include milk, green leafy vegetables, fortified cereals, mushrooms, peas, asparagus and beetroot.

Calcium
Aging athletes who already have low bone density, and possibly longstanding suboptimal calcium intakes and oestrogen insufficiency, are likely to be at high risk of stress fractures when undertaking repetitive impact activities. Calcium (and vitamin D) absorption decreases with aging, and aging athletes often don’t consume enough calcium to meet their RDA requirements.
Recommendation: The recommended requirements for women over 50 and men over 70 is higher than younger adults (1300mg/d vs. 100mg/d). This increased need compensates for the degenerative bone-loss and reduced absorptive capacity caused by age. Lactose-intolerant people, those who dislike dairy products or are allergic to milk, and athletes with disrupted eating patterns and amenorrhea, may need calcium supplements. 1000-1500mg/d of elemental calcium and 400-800IU/d of vitamin D is recommended as a supplement.

Iron
This is an integral component of oxygen-carrying capacity of both haemoglobin and myoglobin in muscle. Iron deficiency can therefore reduce performance capacity and maximal aerobic power. Runners are at risk of reducing iron stores because iron losses occur in excessive sweating. Gastric atrophy in ageing athletes can also reduce iron absorption. Also, inhibitors such as tea reduces absorption of iron.
Recommendation: Recommendations are 1.3-1.7 times higher in athletes than non-athletes, no matter one’s age. Vegetarian recommendations are 1.8 times higher. Good dietary sources include meat, liver, peas, parsley, eggs, whole-grains, green leafy vegetables, almonds, apricots, figs and fortified breakfast cereals.

Zinc
Zinc is involved in tissue repair and immune function, which are important to aging athletes who are susceptible to tissue damage.
Recommendation: The aging athlete may be at risk of zinc depletion as they have high sweat-loss, consume high carbohydrate diets with high phytate contents, or routinely take calcium and iron supplements with meals, which inhibit zinc absorption. Good sources include liver, red meat, egg yolk, oysters, dairy produce, vegetables and cereals.

Water
Aging athletes are more susceptible to hypohydration and heat stress due to many reasons, including decreased total body water, reduced thirst sensation and decreased sweat production.
Recommendation: Guidelines for fluid intake are the same for younger athletes before, during and after exercise, but should perhaps be applied more aggressively in aging athletes. Beverages containing 6-8% carbohydrate (sports drinks) are the best choice for exercise longer than one hour.

NOTE ON SUPPLEMENTS
Ageing athletes who are considering a micronutrient supplement should look for a daily multivitamin/mineral supplement that supplies no more than 100% of the RDA. Single nutrient supplementation is not encouraged and should be limited to calcium and vitamins B6, B12, D and E, depending on individual risk for disease and food patterns.

Whether you like running or if the only form of running you do is running your mouth, these life lessons I picked up during my various cross country races may help you too. – BY LIZETTE DU PLESSIS

You may be asking yourself what makes me, an average runner from Rustenburg, qualified to offer life lessons based on my shortish cross country running career. I mean, to be frank, when people look at me, they would never think, “Oh, I bet she is a cross country runner!” I played sports throughout high school, so I was athletic, but I do not fit the average cross country body type. On the contrary, I have ‘home run-swinging’ hips, and my thighs… well, one thigh alone was bigger than most of my teammates’ torsos. Basically, I felt like the Incredible Hulk running next to a bunch of Barbie dolls, but instead of a green complexion like the Hulk, I was normally red in the face.

Nevertheless, I perservered, and today I can look back on some great running memories and achievements, as well as some very important life lessons learned along the way. I would never have imagined that running cross country would have had such an impact on my life, and my life has greatly benefited from the lessons I learned. Maybe a few of my thoughts will help you as well.

1. Don’t let anyone (including yourself) put limits on your abilities.
Since I don’t look like a cross country runner, I never thought that I would be good at it. I like running and I actively ran in order to be in better shape, but never felt like I was particularly good at it. When I decided to run cross country, I did it to stay busy during the winter. So when I began running competitively and was pretty decent at it, I was shocked. Who knew the Hulk could outrun a few Barbies, right?

What shocked me even more was when I found out that women were telling my husband how proud they were of me. Lesson? Try something new, even if think you might fail. Who knows, you might end up being good at it, and better, loving it. Live a little. Test your limits. You will be amazed by your unexpected abilities.

2. Everyone needs a running buddy.
Some days you are just not feeling it. Some days, even running just four kays simply doesn’t seem like fun. These are the days when you need your running buddy to encourage and push you. Sometimes, even in the middle of a run, your motivation can plummet, and you need a good running buddy to drag you along in order for you to not give up entirely.

Life is like that too. Some days you’re just not up to it, and good people surrounding you will motivate you to keep going, even when you want to give up. Life can be hard, but it gets easier if you have a ‘running buddy.’ So be that kind of buddy for someone else, and when you need it they will be there for you as well.

3. Mental toughness is important.
Everyone knows that in sports, mental toughness is important in order to be successful, and in cross country it is no different. Surprisingly enough, in cross country it’s not always the fastest person that crosses the finish line first, but the one who can endure the most pain for the longest amount of time. Sometimes in life you might have to do a similar thing in order to succeed. You have to keep pushing even when it gets hard and you want to give up. Learning to be mentally tough, not just in sports but in your everyday life, will completely change you. You will be able to accomplish so much more and your ability to handle setbacks and disappointments without giving up will increase dramatically.

4. Don’t let the fear of pain stop you.
Life and running are going to hurt. Sometimes, they are going to hurt a lot! Now no-one likes to be in pain, but it is necessary to live through it. If we shrink away from the pain, we may miss out on some of the richest experiences in our lives. Pain is momentary, but the experiences that we will miss if we shy away from pain will impact our lives. Don’t miss out on life because you fear the pain associated with it.

5. You need to dig deep and be strong for others, even when you feel weak.
In cross country, you may not be the one that crosses the finish line first, but you can still earn points for your team. When another teammate falls behind, it is your job to push yourself and make up the difference. You are not always going to feel strong in the run of life, but even at your weakest point it may be important that you remain strong for those around you.

6. Kindness is important, even during competition.
Cross country is an interesting sport because while it is still a competition, everyone is pushing through the pain together, and thus they have sympathy for each other. In my first race, when I wanted to give up, I was completely taken off guard when a runner from another team started to encourage me. After marvelling about this quite a bit, I came to the conclusion, “Why not?”

The people around us in the run of life need encouragement too. It doesn’t make you any less competitive. If they do better from your encouragement, it just pushes you to be better as well. What would happen if we encouraged and showed genuine kindness, even to those who may seem to be competing with us? I am sure we would all win.

7. It is important to show strength and heart on the uphill.
It’s obvious that running uphill is hard. It takes strength, endurance, mental toughness and heart. Running cross country, I was once given a bit of advice about taking on a rival: “Beat her on the uphill.” Running, as mentioned earlier, is a mental sport. If you pass someone while you are running up a hill, you defeat them mentally. In their minds they think, “If she can pass me on the uphill, I have no chance of catching her.”

Some of your hardest battles will be like going uphill, but if you can overcome those challenges, you will feel unstoppable. Everything else in life will seem easier, so dig deep and stick it out during those uphill battles.

8. You’ve done it before, you can do it again.
Sometimes during a cross country race you feel like you can’t do it, despite the fact that every day you run that same distance, or more. Don’t let your mind defeat you. Remember how many hard times and steep hills you’ve run so far, and keep going. You are stronger than you know.

To sum it all up, my advice to you is just run. In the beginning it may be hard to understand that the whole idea is not only to beat the other runners, but eventually you learn that the competition is more against the little voice inside you that wants to quit. Go out there and silence that voice.

I’m conviunners do not need carbs and pasta parties, nor expensive ‘high-heeled’ running shoes with all those all support structures, and here’s the proof. – BY FRANKIE HUNT

I am a 65 year old runner who has been actively involved in running for some 30 years and have in the process, among other things, earned a Comrades Green Number. I currently run a Run Walk For Life branch in Gauteng, and when I was asked by 60-year-old Carol Downing to help her to achieve her dream of successfully completing the Comrades Marathon, I saw this as the ideal opportunity to test some of the things which have worked for me, to see if they would work for Carol as well.

Carol had attempted the Comrades unsuccessfully on two previous occasions, in 2013 and 2014, in spite of following the training plan of a very well known coach. Not only did she follow his programme, but also got to know him personally and received personal advice from him. The best she had done was to get to the 60km mark, so I thought for me to help her was a bit of a long shot, to say the least. That said, she was a very willing and dedicated athlete and gave our venture her all.

Making Changes
She had in the past continually suffered from irritating injuries, which hampered her efforts, so the first thing I did was to change the way she ran by putting her into Nike Free minimalist shoes. Although runners are advised to take it slowly when crossing over to minimalist shoes, like me, she took to these shoes like a duck to water, and the injuries became something of the past. For a long time I have been of the opinion that all the fuss over running shoes with all the support structures is unnecessary, and it came as no surprise to me when I learned that 2016 Comrades winner and new Down Run record holder David Gatebe, ran the race in shoes from Mr Price Sports which cost under R500!

The next thing was to change the way she ate. To this end, I put her on to the Banting diet, which meant avoiding carbs as much as she could and taking in more fat. This was something which has saved my running life, but that is a story all of its own.

Hitting the Trails
As far as the actual training was concerned, we spent the best part of January to March running on trails, completing a five-day stage run in January, and in March we did the three-day AfricanX trail run down in the Western Cape. The reason for the trails was that I am convinced that it strengthens the body more than road running does. After AfricanX, we switched to the road, and she completed a total of just under 1,500km in the five months leading up to Comrades. In those five months Carol only completed two full marathons, and no ultras. The shorter runs of between 10km and 15km in the week were done at six and a half minutes per kilometre, and the longer weekend runs at seven minutes per kilometre. We figured that if she could comfortably do the longer runs at that pace, it would make it easier to be comfortable at running Comrades at our projected pace of just under eight minutes per kilometre.

Throughout our training, Carol stayed on the Banting diet and we experimented with food on the run, trying things such as bacon biltong, beef biltong, dried sausage, cheddar cheese and water. Although the bacon worked best for me, in Carol’s case she went with dried beef sausage, cheese and water, which is also what she ran Comrades on.

Racing Strategy
Our aim was for her to complete the run with about 10 minutes to spare, and she ended up coming in with just over half an hour to spare, in 11:28:12, but the important thing is that I saw her at three different points on the course and not once did she even go through a bad patch. She came into the stadium in Durban with a smile on her face, saying she could have done another five or 10 kilometres if she had to! What’s more, her feet were just fine in her Nike Frees, and I can tell you that the next day she hobbled around much less than many half her age on Umhlanga beachfront!

Ed's Note:  We decided to publish this article because it makes one think. Does one strategy, or diet, or type of shoe, fit all runners’ needs? I think not, and what works for Frankie and Carol may not work for others… but that is what makes it so interesting, because it’s worth experimenting in your training to see if you too can find the right mix that will ensure your running success.

Sprinting in South African athletics has never looked better after an incredible 2016 season, and adding to the buzz are Clarence Munyai, Gift Leotlela and Ntando Mahlangu, a new crop of young sprinters coming to the fore in a big way. – BY KYLE DEELEY

This past year has been immensely exciting for SA sprinting, with Wayde van Niekerk winning an Olympic gold medal and setting a World Record in the 400m, while Akani Simbine and Henricho Bruintjies racked up the sub-10s in the 100m and Akani took the SA Record down to 9.89, but there was another highlight when two 18-year-old high school sprinters qualified for the 200m at the Rio Olympics. Last year Clarence Munyai and Gift Leotlela were both enrolled at the TuksSport High School in Pretoria, and they used their close, friendly rivalry to push each other to greater heights.

Youthful Success
In 2016 Clarence won the SA Senior and Junior 200m titles, and finished fourth in the 200m final at the IAAF Under-20 Championships in Bydgoszcz, Poland. His win at the senior SA Champs makes him the second-youngest ever national champion, and one of only three 18-year-olds to win an SA title. Ironically, up till a few years ago he didn’t even think he was that good a runner. “I used to run at school and the teachers kept telling me how good I was, and that I should focus on my running talent. I didn’t believe them at first, but I am not scared of hard work and I am hungry, and that is why I am where I am today,” he says.

Meanwhile, Gift claimed the SA Junior 100m title and the CAA Southern Region Under-20 Champs 200m title, and in Bydgoszcz he came through to win the silver medal in the 200m final, having also claimed the 100m silver medal at the 2015 Youth Commonwealth Games in Samoa with an SA Youth Record that was just 0.01 seconds slower than the winning time and new Youth World Record set by Japan’s Yoshihide Kiryu. He was understandably elated when he heard he was going to Rio. “Words cannot properly describe what I felt the moment I saw my name appear on the television screen, confirming that I would be going to Rio. I was so overwhelmed that I had to fight back my tears.”

In Rio, neither of the youngsters was able to progress beyond the first round heats, but at just 18, they have age on their side, and now have the bonus of experience on the highest stage of world athletics. “Although I didn’t do as well as I would have hoped in Rio, I still can’t believe it that I was actually there. I am living a dream that I hope to never wake up from,” says Clarence. Similarly, Gift looks back on Rio with fond memories: “My Olympic experience was great and although I failed to qualify from the first round alongside Clarence and Anaso Jobodwana, it was an amazing and life-changing opportunity.”

Paralympic Star
The third young sprinter to make the headlines was 14-year-old Para-athlete Ntando Mahlangu, who brought home a silver medal from the Rio Paralympics in the men’s 200m in the T42 class for double amputees above the knee. Born with Hemimelia, a condition that left his lower legs underformed, Ntando spent most of his younger years in a wheelchair. In 2012 his lower legs were both amputated at the knee, and later that year he was given his first set of blades.

“When I took my first step I actually vomited, and when the doctor asked me why, I simply told him I was just so happy. I learnt to walk very quickly — it only took me about a week — but I never ever thought that four year’s down the line I would be representing my country on the world’s biggest stage,” says Ntando. Within two years of getting his blades he was a national para-champion in the 100m, and the following year he set three African Records at the 2015 SA Champs, and set a Senior World Record in the 400m at the 2015 IWAS Junior World Games.

Then in 2016, he set a 400m World Record to add to new African Records in the 100m, 200m and 800m at the SA Champs. Next he won gold in the 100m, 200m, 400m and 800m at the IWAS Under-23 World Games, with World Records in the 400m and 800m, then won his 200m silver in the Paralympics and also finished fifth in the 100m. In spite of this success, the youngster definitely has an ‘old head’ on young shoulders: “I still see myself as ‘just another kid.’ School is my priority, and after that comes training, but sport is not work for me, just something that I like doing.”

Being born two days before his dad was scheduled to run the 1985 Comrades Marathon was a fitting start for Cuan Walker, who has gone on to make a name for himself in South African running as an athlete, manager and TV commentator. – BY RACHEL PIENAAR

If ever a man was destined to end up on TV as a running commentator, it was Cuan Walker. It started with him growing up in a running household and developing a passion for all things running from a young age, which saw him run his first race when he was in grade three. “I ran the RAC 5km in Johannesburg, and then around the age of 12 I ran my first 10km, which was the 1997 Merewent 10km in Durban. I ran it in a time of 52:10 and winning a gold medal that day made me feel like I had won the Olympics!”

That same year, he took the first step in what was to become a successful commentary career. Former Comrades Marathon Association Chairman Barry Varty knew of the youngster’s immense interest in the Comrades, so he introduced Cuan to former Comrades women’s winner Cheryl Winn, who at the time was media manager for the race. She offered Cuan a seat on the press truck during the race, and he amazed the journalists with his incredible knowledge of the runners – not only could he recognise all the top runners, but he even knew their running records, all from memory! “I think it was then that people started calling me a walking encyclopaedia,” jokes Cuan. “I just found myself in the right place at the right time, and people saw what input I could add.”

OPPORTUNITY KNOCKS
One of those people was the late Zithulele Sinqe, former SA marathon record holder and TV commentator. He helped Cuan get a foot in the door at the SABC, starting with a short 10-minute stint on air for the 2007 Soweto Marathon. Then in February 2008 the SABC asked Cuan to do commentary for the SA Marathon Championships. “I literally spoke the entire broadcast and they were amazed at my knowledge, so they offered me a regular position, which to this day I am still grateful to have. One my best memories on the job happened during the 2011 Comrades Marathon. It was run on my birthday, and during the second half of the race, the other commentators sang Happy Birthday on air and I had a little muffin with a candle in as a birthday cake. That was a really special moment!”

In between regular TV appearances, Cuan still does some running himself, and he cites the 2007 Comrades as one of his best running moments. “I was actually running injured, but my dad was going to watch me run, so I attempted it anyway. It wasn’t my fastest time, and I landed up in ICU two days after the race, but my Dad got to see me finish a Comrades Marathon, and the cherry on top was finishing in 8:57 and hanging on for a Bill Rowan medal.”

Unfortunately, when his dad passed away in November 2008, Cuan lost much of his will to run. Then getting married in 2012 saw his running take even more of a backseat, and it was only late in 2016 that Cuan found himself drawn back into it. “I have only recently gotten back into running properly and still see myself on the comeback! I recently ran the Sani Stagger mountain race off six weeks’ training and managed a 13th overall, so I’m using that to motivate myself to keep on going. Even though I may not get back to my old times, it feels good to be back running.”

EXPANDING HORIZONS
Of course, Cuan needs a day job to pay the bills, and there he has also carved himself a niche in running, working for Mr Price as team manager of the company’s Maxed Elite Running Club’s pro athletes. He says he has to thank former Olympian Gwen Van Lingen for the job. “She literally took me in like a mother and when I was not at school or training, I was in the Mr Price Head Office, assisting her with the team. When she left for the USA, I took over.”

Cuan is optimistic about the sport in SA, saying he foresees more growth in the coming years. “We are in a much better place now than we were three or four years ago. More races are paying bigger money, more events are being televised and running is slowly but surely getting the coverage it deserves.” However, he says his focus remains on telling the stories of the runners and hopefully inspiring others to also take up the running challenge. “That’s the best part of my job. Each person, from the Comrades winner to the sub-12 finisher, has a story to tell and inspiration to draw from, and just seeing their successes and the seasons of life the athletes go through inspires me to try inspire other people.”

When the extended Doyle family of Somerset West get together for a running event, you’re sure to hear plenty of jokes and laughter, but they’re serious about their running, especially when it comes to parkruns… although they have been known to attempt a marathon here and there. – BY SEAN FALCONER

When the Root44 parkrun was established in Stellenbosch in 2014, the organisers used to joke that if the Doyle family of Somerset West were ever to miss a Saturday morning run, the Root44 field would be half the size. That’s because the Doyles had made such an impression on everybody thanks to their regular participation. Bothers Colin (a nuclear technician, now 57) and Trevor (a financial advisor for Discovery, 46) would be there, along with Colin’s wife Lynn and kids Barry (22) and Mark (19), plus Trevor’s wife Lynn and kids Mia (16) and Nathan (14) – and when Root44 celebrated its first birthday, the Doyles were even given a special award for dedicated attendance!

The Doyle brothers are not your typical runners, and they are the first to say so. They openly joke about their build, and the fact that they are really good at letting gravity help them maintain speed on the downhills, and it is this irrepressible sense of fun that they bring to every run they do… which includes a lot of parkruns. You see, they are both members of the exclusive parkrun SA Tourist club, a group of runners who have run 20 or more different parkruns around the country, and the kids are part of the club, too (or nearly there).

At the time of writing, Colin had done 138 parkruns on 35 different routes, while Trevor was on 158 and 38 respectively. Mia, who has earned junior provincial colours as a runner and is a regular on the podium at trail events, was on 105 runs on 22 routes, with Mark, who is studying applied mathematics at Stellenbosch University, on 75 at 22. Young Nathan, in spite of actually being more of a swimmer, was on 79 runs at 17 routes, while Barry, now working as a software developer after studying B.Sc Computing through UNISA, had done 50 runs at 15 routes. “Barry would have had more, but he has a bad habit of forgetting his parkrun barcode at home,” says Colin.

Novices to Marathoners
Colin says he did a bit of cross country at school, but his debut half marathon about 30 years ago left him determined not to run another step. “One day my friend Beau Schoeman said let’s go do a 21km, and even though he let me beat him, it was very tough, which put me off running for life. Until parkrun. Lynn had started walking the Root44 parkrun and I joined her after about seven weeks, as did the two boys, who were both athletes at school and who ran the 2014 Gun Run 10km together after a few parkruns. Then we were on holiday in George and Barry asked me to sign him up for the Sanlam Cape Town Trail 20km, so I just signed up as well.”

Having used the Spur Winter Trail Series for training, Colin duly lined up for the 20km, but shortly before the start he realised his two mandatory race wristbands were still in his car, parked a few kays down the road, so he had to sprint to go fetch them. Trevor, who was due to run the Sanlam Cape Town Marathon the next day, had come to support him, and says they gave an exhausted Colin a lift back to his car after the race. “The kids were hanging out the windows, because I think his sweatband was decomposing, and then we had to dangle a Coke in front of him to get him up the stairs at the Waterfront.”

Before he took up parkrunning, the furthest Trevor had run was 400m back at school. “Running was boring, and I found team sports more entertaining. Then Mia took up running in grade 4, because she had a nice teacher who was also the cross country coach, and in 2014 I just kind of fell into running parkruns as well, because I was taking her to run each Saturday. Without parkrun, I would not have run a step. The last time I had run was playing hockey in my 20s, and I couldn’t even run a few seconds on a treadmill. I actually started doing parkrun to rehab an old Achilles injury, and in that first parkrun I think I cramped four times! Then, after 25 parkruns, I madly decided to enter my first marathon – I hadn’t even run a 10km yet! But my strategy was simple: Run 500m, walk the next 2.5km to a water table and drink some Coke, then repeat. I finished the marathon, did the Gun Run 21km the following weekend, and then finally allowed the doctors to do the knee surgery I needed.”

Trevor finished his marathon in 6:42, and the following year Colin decided to also make his marathon debut in Cape Town, coming home in 6:05. Trevor was also running that 2015 race, but bailed at 36km. “I waited for Colin and walked the last few kays with him, and while he ran into the finish I went to the medical tent. When they asked me where it hurts, I told them they could just start anywhere. Still, running that far was a massive jump from when I first started running parkruns. In those days I would eventually pry myself off the ground after 30 minutes, shout at the kids to go get me food, and eventually 45 minutes later drag myself to the car. Then I would be bedridden for three days! Now I can make it to breakfast and even walk around the mall afterwards.”

Extended Family
Of course, running races here and there means the Doyles have to miss a parkrun, and Colin jokes that he is still in therapy after missing a parkrun for the first time in 2015 to go run the Two Oceans Half Marathon. The brothers say that it is the incredible vibe and family atmosphere of parkruns that keeps them coming back. “Root44 is now like the bar in Cheers for us… a place where everybody knows your name,” says Trevor, and Colin adds that “It has become a sort of hobby for us, and it’s really nice to go to the smaller, more obscure places, like Ladybrand, for the different parkruns. When a new one launches, all the Tourists get together and we always have a great chat. We’ve all become close friends thanks to parkrun.”

Looking ahead, the brothers say one of their running goals is to keep ‘collecting’ new parkruns, and they would both like to reach 250 parkruns to qualify for their green shirts – runners get a red 50 shirt and black 100 shirt when they reach those parkrun milestones. “I’d also like to redo some of the great runs I’ve done on my parkrun travels,” says Colin. Meanwhile, Trevor adds that one of his original goals was to run the Comrades in 2020, with Mia, when she turns 20. “Luckily that is no longer her goal, I think, so instead I just want to get to a stage where I can do the Two Oceans 21 comfortably. I ran the Peninsula Half in 3:08, so I wanted to do the same time at Oceans. I made it home in 3:10, just before the cut-off, and then I went into the Old Mutual VIP area and lay down under a table to recover while the rest of the family tucked into the food! I did manage to emerge in tie to watch Caroline Wöstmann win the ultra, though!”

Eating fruit not only provides you with nutrients needed for health, the repairing of your body and a reduced risk of some chronic diseases, but fruits can also benefit your running. – By Esmé Maré (Registered Dietitian) at Christine Peters & Associates

Athletes have higher rates of energy metabolism and higher muscular and skeletal stresses than non-athletes, and therefore have a higher need for vitamins and minerals. And one of the best sources is fruits. These vitamins and minerals are essential for metabolising energy substrates, assisting in tissue building, for maintaining the fluid balance in the intercellular and extracellular environments, for carrying oxygen and other elements needed for metabolic work, and for removal of metabolic by-products from working tissues. The vitamins and minerals found in fruits also play a role in reducing the exercise-induced oxidative stress experienced by athletes.

Best Fruit Forward
Although all fruits are healthy, there are particular fruits which may provide exceptional benefits to athletes:

1 Bananas: A great source of carbohydrates, which makes them a powerhouse of fuel for your body and muscles. Choose ripe bananas, which naturally have a higher sugar content. Bananas are also great sources of potassium and manganese, which help to replenish electrolytes lost during physical exertion, help to prevent muscle cramps, help wound healing, increase bone strength and endurance, and may help to maintain a healthy blood pressure by maintaining the water balance in your body. Bananas are also an excellent source of vitamin B6, which provides anti-inflammatory benefits and may help to prevent cardiovascular disease.

2 Cherries: One of the most antioxidant-rich fruits and provides athletes with plenty of health, performance and recovery benefits. Cherries may help to calm your nervous system, which is great if you have pre-race jitters, while the natural anti-inflammatory properties offer post-exercise relief to sore muscles, may lower the risk of heart disease, and may ease the pain of arthritis and gout.

3 Blueberries: Rich in antioxidants and omega 3 fatty acids, which provide your body with several ant-inflammatory benefits and protect your heart. Blueberries are a great source of fibre, vitamin K and vitamin C, and can boost cognitive function.

4 Tomatoes: High in vitamin C, potassium, fibre and the best source of lycopene, a potent anti-oxidant that may reduce cholesterol levels and reduce the risk of macular degeneration and certain cancers. An excellent source of vitamins and minerals for maintaining overall health, specifically a healthy heart, and can be enjoyed as a healthy post-workout snack. Also high in vitamin E, reducing free-radicals, and may improve stamina during exercise.

5 Citrus: Great sources of fibre, calcium, potassium, folate and vitamin B, oranges also contain a big, healthy dose of vitamin C. It helps to maintain great skin and vision and to keep the body’s immune system functioning by supporting white blood cell production. Oranges also contain hesperidin, a phytochemical that may lower triglyceride and blood cholesterol levels.

6 Kiwi: Contains vitamin C, magnesium, potassium, fibre and antioxidants, which help to relieve muscle soreness and increase bone mass. Magnesium and potassium are important for energy production, muscle contraction and relaxation, muscle strength and healthy nerve function.

7 Apples: May help your body to develop resistance against infections, which could be beneficial when you are training hard, or in extreme conditions, and are more prone to infections.

Fruity Tips
• Keep a bowl of fruit visible on a table or counter as a reminder.
• Cut up fruit and refrigerate at eye-level for easy reach.
• Buy fruits in season when they are at their best flavour (and cheaper).
• Buy fruits that are dried, frozen and canned (in 100% natural juice) as well as fresh, so that you always have a supply on hand.
• Add fruits to green salads, for example grapes or orange segments.
• Incorporate fruits in desserts, such as a fruit salad or baked apples.
• Add fruit to meat dishes, e.g. apricots and roast chicken, raisins and mince meat, or pineapple on meat kebabs.
• Add fruit to your breakfast, such as a topping on cereal or pancakes, or with plain low-fat yoghurt.

Aim for two to three portions of fruit per day, such as:
• 1 medium fruit: Apple, banana, orange or pear
• 2 small fruits: Apricots, kiwi’s or plums
• 1 cup diced or canned fruit
• ½ cup fruit juice
• 30g dried fruit

Once a goal has been set, the training and preparation needs to be holistic and realistic, because an athlete who is correctly prepared will often outperform a more talented athlete.

It is my belief that in every sport there are five areas of preparation: Physical, Skills/technique, Nutritional, Logistics and Psychological. The tendency is to place most, if not all of the emphasis on the physical, but truth be told, the importance of this diminishes with the distance of the race.

For example, Eleanor Adams, a British teammate of mine from the 1990s and a world-class six-day, 48-hour and 24-hour runner, often said she ‘de-trained’ for the longer events, rather than go in at her peak. This is totally logical: Trying to start a 1000km race at peak fitness often leads to overtraining and injury! However, Eleanor never started a race without logistic, nutritional or psychological preparation.

The Key Factors
Leaving aside the physical training, what are some of the key aspects to be considered? Firstly, nutrition is not generally about race day but rather about a lifestyle. The objective of training is to inflict minor damage to soft tissue and then to get the best recovery, which will improve future performance. Only in events longer than two hours is race nutrition really a consideration, but of course breakfast and post-race meals are important to speed of recovery, etc.

Skill and technique are more important than initially considered: The assumption that everyone knows how to run is flawed, and not assisted by the incorrect choice of shoes that impact on running style. The loss of basic PE classes at school has further impacted on technique. Learning to run with good posture, ‘natural’ landing on the ball of the foot and driving backwards, will continually improve running efficiency and performance, and this is probably the most overlooked aspect of preparation for road runners.

Logistics are critical and often these are handled or influenced by others, particularly at provincial, national or international level. An excellent example was last month’s World 100km Championships, where the South African team faced 22 hours of travel to Spain and arrived just 30 hours before the start. With minimal additional investment, they could have been given an extra three nights’ recovery in basic accommodation, but the potential benefit to the performance can make the difference when it comes to medals, records and good times. (For the 1984 Olympics, Britain’s Sebastian Coe took six weeks to travel from the UK to Los Angeles, in order to minimise the blood gas level changes, because the Gold medal in the 800m and 1500m races could be won by 0.1seconds. Everything counts.)

On the topic of logistics, simple things such as entries still require attention: The SA 100km team were entered for the main event, but not initially entered for the concurrent World Masters Championships, and without those entries Gift Kelehe and David Getebe would not have earned their age group Gold and Bronze medals. Food, seconding, pacing, medical support, time of rise and arrival at start, as well as preparation for weather and training on courses as close to race day conditions, are a sample of the myriad of logistics that prepare an athlete, give peace of mind, and improve performance levels.

Finally Psychological considerations: It is vital that the athlete enters the race with a confident, positive and determined mindset. Ironically, the more attention given to the other four preparation aspects, the greater the chance of entering the race with a positive psychological approach, because all other concerns will have been addressed. That said, the mindset for running laps differs from a point to point race. Also, athletes have the option of standing nervously or excited at the start line: The body reacts in the same heart-pumping, sweaty fashion, but one is dreading the gun, the other is excitedly awaiting the gun…

Getting the Mix Right
As in theatre, the performance is on the stage, but that performance is only as good as the co-ordination of lighting, make up, scenery, music and stage management, none of which is up-front and most remains unseen and unsung. The same is true of great athletes such as Carl Lewis – and the same applies to Usain Bolt – whose coach remained in the background and was not one of the ‘me-me’ coaches that Lewis has said are destroying the sport by taking front stage. Certainly, the coach frequently drives and stage manages the preparation of the team, and the athlete is the vehicle that turns preparation into reality, but what many do not understand is that it’s not the coach and not the athlete that is the star, but it’s the performance that determines the success of preparation.

About the Author
Norrie represented Scotland and Great Britain in numerous ultra-distance events, then emigrated and represented South Africa in triathlon. He is an IAAF-accredited coach and course measurer and is the official Old Mutual Virtual Coach. He has authored two books (Everyman’s Guide to Distance Running and Every Beginner’s Guide to Walking & Running), and counts 21 Comrades medals amongst his more than 150 ultra-marathon medals. More info at www.coachnorrie.co.za.

She may have only taken up running late in life, but Deidre Larkin has certainly made her mark on the SA running scene, setting several world records or bests, regularly finishing on the podium at races, and inspiring many a younger runner with her attitude – and at 85 she shows no sign of slowing down any time soon. – BY RACHEL PIENAAR & SEAN FALCONER

Deirdre Larkin remembers the first time she ever ventured out for a run in late 2009. It was early morning as the 78-year-old put on her brand new running shoes and hit the road, employing an interesting regime of run three steps, walk three steps, because that was all she could manage. She had been diagnosed with osteoporosis in 2001, and the doctors had put her on medication to combat the deterioration in strength of her bones, but the medication made her ill. “I was going to doctors to be cured of what other doctors gave me,” she says, adding that a dietician also advised her to cut all sugar, salt, white flour and caffeine from her diet, while a biokineticist designed a strengthening programme that included yoga, Pilates and fitness classes. “But then one day I saw my youngest son running and I thought, now that is something I should try! I was looking for an exercise to do because of my osteoporosis, so I decided to try running.”

After just over one month of training, Deirdre was ready for her first race, the Randburg Harriers Valentine’s 10km, and she finished it in one hour 25 minutes. The racing bug had bitten, and that year she went on to complete 36 races. The following year, having set her sights on collecting as many medals as she could, she completed 58 races! By 2012 she was winning the great grandmaster age category regularly, and in 2013 she was selected to run for Central Gauteng in the SA 10km Championships in Durban. There she clocked 54:17 to break the SA 10km Record for women over 70 years of age, and smashed the World Record for women over 80, taking two and a half minutes off the previous mark. She also won the great grandmaster category in the Spar Womens’ Challenge Grand Prix that year.

In 2015 she once again claimed the SA 10km title in her age category, and towards the end of that year she posted a 1:01:31 finishing time in the Kolonade 10km in Pretoria to set a new world single-age record for an 84-year-old woman, to go with the records she already holds for 81 and 82 years of age. Now 85, Deirdre is still a regular at the races in Gauteng, averaging 60 races a year and running an event most weekends, sometimes even two, mostly over 10km but with at least one half marathon included per month. Just recently she won the 80+ age category at the Old Mutual Soweto Half Marathon, and within two weeks she was back in action at the notoriously tough Tom Jenkins race in Pretoria. There’s no holding this grand dame of road running back!

Musical Talent
Born in England, Deirdre came out to South Africa in 1970 with her late husband, John, and their four children, settling in Randburg. John, who compiled crosswords for The Star newspaper for 20 years, passed away several years ago, but the children and grandchildren all live in close proximity. Deirdre started playing the piano at age five and went on to become a concert pianist and teacher. “I played for the Rosebank Choir for 12 years before teaching piano at Kingsmead College in Rosebank for 19 years.” Today she still teaches the piano, and when asked how she manages to balance teaching with her training, she simply says, “I don’t, it is just chaos! But music and running have so much in common… both require discipline and perseverance, and both provide enormous self-satisfaction.”

Ironically, Deirdre says the word exercise did not even feature in her vocabulary for most of her life. “That was mainly due to the fact that I was born with a missing vertebrae and believed that I had to keep as still as possible. At the age of 38, after having my four children, I underwent a back operation, following which I battled even to lift a teacup while recovering. I eventually got stronger, but always stayed careful of my back.” Then in her seventies she heard she had osteoporosis and everything changed. Now exercise is part of her daily routine, in spite of her busy schedule.

Keeping it Regular
For many years Deirdre has risen early to get her run in, and she says her usual routine is 7km a day at 5:30am, four days a week, with some fitness classes thrown in for cross-training, and a rest day the day before a race, as well as one the day after. “Considering my age, I think two days’ rest is best. I enjoy my rest days, but on other days I don’t just want to lie in bed. There are things to be done!”

Deirdre firmly believes the older you get the more exercise you need, and not the other way around! “I played music at old age homes and retirement villages and some of the people there just went to sleep while we were playing. The only thing that sometimes kept them awake was the cake! People think when they hit 60 they just have to sit and that they are too old to start exercising. I think they should all start with gentle walking and then even some running, but if running is too much they can stick to walking. As long as they do something!”

In terms of running and racing, Deirdre says she really enjoys the camaraderie of the running community. “I once read a letter of a woman saying she is so lonely over weekends. Then I thought of how exciting weekends are for me. I get to go to races and meet so many different people. I am in a happy atmosphere on weekends. People are so encouraging, and when they see me run, they always tell me to keep going.”

Healthy Outlook
Deirdre is a strong believer in healthy eating habits and makes sure her diet is balanced. Breakfast includes ground nuts, seeds and mixed berries with soya milk, while lunch is always a peanut butter or cheese sandwich, and she makes sure dinner includes two vegetables. Her one indulgence is decaffeinated cappuccinos. “I mark my races in a logbook with an A for good and a B for not so good, and those races where decaf cappuccinos are sold immediately get an A, no matter how difficult the route was!”

She reckons her running ability is partly down to good genes and partly her diet and exercise regime, and it is all paying dividend for her health, helping to counter her osteoporosis. Unsurprisingly, she says she would like to keep running for as long as she can, because “I don’t feel my age and I would like to inspire other older people to run. Every morning I get up and feel my legs, say ‘Well, I still have them,’ and then I go run.”

In spite of the fact that runners are generally very health-conscious, many have a few bad nutritional habits, so check out these tips and make your own list of resolutions to kick-start 2017 on the right nutritional note. – BY CHRISTINE PETERS, REGISTERED DIETICIAN

Before I get into the actual resolutions, let’s consider who makes the nutritional decisions in most households. The main caregiver in a family, usually the mother, needs to be energetic and organised to make healthy eating happen consistently within the family. Therefore, the impact of a mother’s health on the household diet cannot be overstated, according to research. When the main caregiver is sick, tired or unmotivated, the household diet tends to slide.

Secondly, older people who sleep for less than five hours each night are more likely to gain 5kg or more over a two-year period, according to a study done in Spain. The researchers analysed the sleeping patterns and body measurements of over 3500 people aged 60 and older, and found the optimal sleep duration for weight maintenance in this group appeared to be seven hours. So don’t compromise on your sleep! Right, now let’s get to a few basic nutritional tips that you can turn into resolutions:

RESOLUTION 1: DROP THE JUICE FOR MILK
Research has found if you replace your morning juice with a glass of fat-free milk, you will manage your weight better. The study found that a glass of skim milk with your toast or breakfast cereal reduces mid-morning munchies more than a glass of juice. In fact, milk-drinkers ate 10% less food four hours after breakfast than those who drank juice for breakfast.

RESOLUTION 2: AVOID THE TAKE-AWAY TRAP
If you tend to be a convenience connoisseur, try keeping these three easy tips in mind:
• Sauces are dangerous: A single squirt from a tartar sauce bottle contains about 500kJ. You would need to run at full pace for about 15 minutes to burn this off. On top of this, a take-away burger and chips will often have two or more sauces. You do the maths!
• Portion size: One large portion of chips is too much food for any one person. Half this amount is much more reasonable and half the fat and calories.
• Preparation is important: Sweet and sour pork is prepared by coating high-fat pork in batter, then deep frying it in oil and finally boiling it in sugar (the ‘sweet’ bit). That’s why it’s so energy-dense. Always ask how your food is cooked so you know where the hidden energy is.

RESOLUTION 3: BEWARE THE LOW-FAT TEMPTATION
If a food product is ‘low-fat,’ you probably eat more. Various studies have shown that when people see a food labelled ‘low-fat’, they tend to dish up around 25% to 30% more, usually because they often assume the energy (kilojoules) content of a food is much less in foods labelled ‘low-fat. So be careful of making that mistake this year!