Category: Features

At the Rio Olympics in August, Wayde van Niekerk set a new World Record in the 400m as he added the Olympic title to the World Champs title he won last year, giving South Africa it’s first official World Record in Track and Field in just over 40 years, but building on a rich history of our athletes setting world marks. – BY SEAN FALCONER & RIËL HAUMANN

When Wayde van Niekerk crossed the line in the 400m final in Rio in a time of 43.03, he finally beat the 17-year-old World Record of 43.18 set by American Michael Johnson in the 1999 World Champs in Seville, Spain. And he did it in some style, too! The way he pulled clear of the rest of the field in the home straight absolutely took the breath away – so much so that even the great Usain Bolt made a point of heading straight up into the stands after his 100m final win to congratulate Wayde.

The new World Record makes Wayde the 13th South African (if you count relay teams as one) to set a World Record in track and field, and his is the 20th World Record by a South African or South African team. This list only counts the standard distances recognised by the IAAF, or that were recognised in the past, so some seldom-run events do not appear on this list, like the 200m hurdles, where SA’s LJ van Zyl is currently the co-holder of the record.

Track Star through the Ages
South Africa has a proud history of producing World Record performances, but Wayde’s World Record in Rio is the first for SA in track and field since John van Reenen set the world mark for Discus in 1975. The ensuing years of sporting isolation due to the country’s Apartheid policies meant that many potential world-beaters did not get to compete on the world stage, and it also meant that one World Record run in SA was never ratified by the IAAF. That non-record belonged to Zola Budd.

In January 1984, aged just 17 and running barefoot, the waif-like Zola made world headlines as she shattered the women’s 5000m World Record, clocking 15:01.83 to take nearly seven seconds off American Mary Decker’s 1982 mark of 15:08.25. Unfortunately, the IAAF did not recognise the time, and it remains left out of official lists, or added as a footnote. Norway’s Ingrid Kristiansen broke that mark in June 1984 with her 14:58.87, but Zola took the record back in August 1985 with a 14:48.07 – but that record also did not come to South Africa, as she was then (temporarily) running for Great Britain.

Road and Ultra Records
On the road, South Africans have also set a number of World Records over the years, with our star performer being Elana Meyer, who began her remarkable run of six World Records with the first of four women’s half marathon world marks. Interestingly, some World Records recognised by the IAAF are intermediate distances recorded within a longer race, like Thompson Magawana and Frith van der Merwe’s times for 30 miles and 50km recorded during the 56km Two Oceans ultra-marathon.

However, a number of other world best times set by South Africans cannot be included in the list of World Records due to the fact that they were run on point-to-point courses, which are not recognised by the IAAF for record purposes. As a result, a number of times set by Wally Hayward, Jackie Mekler and others are not included, nor is the record for 50 miles set by Bruce Fordyce in the London to Brighton race. These performances are classified as World Bests instead of World Records. On the other hand, Wally and Jackie both appear in the list of World Records for ultra distances run on the track. These two legends – both five-time Comrades Marathon winners – set a number of world marks over distances such as 50 miles, 100km and 100 miles, and further added to the rich history of SA’s athletic World Records.

SOUTH AFRICA'S WORLD RECORD SETTERS
Here, in chronological order, is the full list of SA’s athletic World Records. The total is 49, by 24 athletes or teams (or 27 athletes, if you count all relay team members). Only three track athletes set more than two World Records – Gert Potgieter, Barbara Burke and Marjorie Clark, with three each – whereas counting all records, Elana set six records, Wally five and Jackie four.

TRACK & FIELD
Men
120y H 15.0* Vincent Duncker (Pietermaritzburg, 17 April 1909)
110m H 14.8* George Weightman-Smith (Amsterdam, 31 July 1928)
110m H 14.6 George Weightman-Smith (Amsterdam, 31 July 1928)
100y 9.4 Danie Joubert (Grahamstown, 16 May 1931)
440y H 50.7 Gert Potgieter (Queenstown, 20 April 1957)
440y H 49.7 Gert Potgieter (Cardiff, 22 July 1958)
440y H 49.3 Gert Potgieter (Bloemfontein, 16 April 1960)
100m 10.0 Paul Nash (Krugersdorp, 2 April 1968)
1000m 2:16.0 Danie Malan (Munich, 24 June 1973)
Discus 68.48m John van Reenen (Stellenbosch, 14 March 1975)
400m 43.03 Wayde van Niekerk (Rio de Janeiro, 14 August 2016)

Women
80m H 12.2* Marjorie Clark (Pietermaritzburg, 24 May 1930)
80m H 12.0 Marjorie Clark (Pietermaritzburg, 2 April 1931)
80m H 11.8 Marjorie Clark (Pietermaritzburg, 2 April 1931)
100y 11.0 Barbara Burke (Pretoria, 20 April 1935)
220y 24.8 Barbara Burke (Pretoria, 22 April 1935)
80m H 11.6 Barbara Burke (Berlin, 1 August 1937)
High Jump 1.66m Esther van Heerden (Stellenbosch, 29 March 1941)
4 x 110y 47.3 SA team** (Kimberley, 10 April 1950)
4 x 110y 46.9 SA team** (Pretoria, 26 March 1951)
* World Record equalled.
** The members of both teams were the same: Florence Willis, Sally Black, Edna Maskell and Daphne Robb-Hasenjager.

ROAD: STANDARD DISTANCES
Men
10km 27:59 Matthews Motshwarateu (Purchase, 4 October 1980)

Women
21.1km 67:59 Elana Meyer (East London, 18 May 1991)
15km 46:57 Elana Meyer (Cape Town, 2 November 1991)
5km 15:10 Elana Meyer (Providence, 16 October 1994)
21.1km 67:36 Elana Meyer (Kyoto, 9 March 1997)
21.1km 67:29 Elana Meyer (Kyoto, 8 March 1998)
21.1km 66:44 Elana Meyer (Tokyo, 15 January 1999)

ROAD: ULTRA DISTANCES
Men
30 miles 2:37:31 Thompson Magawana (Cape Town, 12 April 1988)
50km 2:43:38 Thompson Magawana (Cape Town, 12 April 1988)
100km 6:25:07 Bruce Fordyce (Stellenbosch, 4 February 1989)
Women
30 miles 3:01:16 Frith van der Merwe (Cape Town, 25 March 1989)
50km 3:08:39 Frith van der Merwe (Cape Town, 25 March 1989)

TRACK: ULTRA DISTANCES
Men
100km 7:41:36 Wally Hayward (Motspur Park, 20 November 1953)
150km 11:50:09 Wally Hayward (Motspur Park, 20 November 1953)
100 miles 12:46:34 Wally Hayward (Motspur Park, 20 November 1953)
200km 17:33:25 Wally Hayward (Motspur Park, 20-21 November 1953)
24 hours 256.400km Wally Hayward (Motspur Park, 20-21 November 1953)
50km 3:25:29 Jackie Mekler (Deville, 5 September 1954)
40 miles 4:18:14 Jackie Mekler (Deville, 5 September 1954)
50 miles 5:24:27.4 Jackie Mekler (Deville, 5 September 1954)
30 miles 2:57:48 Jackie Mekler (Germiston, 15 January 1955)
40 miles 4:04:34 Gerald Walsh (Walton, 19 October 1957)
50 miles 5:16:07 Gerald Walsh (Walton, 19 October 1957)
100 miles 12:40:49 Dave Box (Durban, 11/12 October 1968)
100km 7:29:05 Dave Box (Walton, 26 October 1969)
150km 11:07:23 Derek Kay (Durban, 6-7 October 1972)
100 miles 11:56:56 Derek Kay (Durban, 6-7 October 1972)

Women
24 hours 171.263km Mavis Hutchinson (Johannesburg, 27-28 August 1971)
100km 10:47:43 Marie-Jean Duyvejonck (Pretoria, 2 November 1979)

With Summer well on its way and many runners already stepping up their mileage to prepare for the peak running months in the lead-up to Two Oceans or Comrades, it is also an ideal time for these runners to discover the benefits of swimming as active recovery after long or hard runs. Swimming is an easy option that runners can turn to for overall recovery and activating different muscles they wouldn’t use on the road. – BY GEORGIE THOMAS

Swimming to cool down after a hard run in hot conditions is always a treat, but swimming offers so much more. For starters, it is particularly useful for recovery, as the water has a cooling effect on muscles, which enhances recovery. Still better, swimming is non-weight-bearing, so when used as part of your fitness routine, it promotes recovery of muscles, joints and bones. There is an increase in activity of the circulatory system due to increased bloodflow through muscle activity, and swimming also activates the core muscles, which can lead to faster and improved running form.

Furthermore, something that runners might not know about is the beneficial effect swimming has on the brain: Learning and practising new motor-neuron skills has a significant positive impact on the aging process on our brain and body functions. The caveat to all these benefits, however, is that with poor swimming technique, other problems can arise, so it’s not just a case of jumping in. For example, back pain and an unconditioned shoulder can result from hyperextension of the spine from a poor body position in the water. Poor technique can also result in swimming too hard and taxing yourself in what is meant to be a recovery session.

SWIM MINDFULLY
Even runners who swam at school and think they are fairly competent should be careful: That was a long time ago, and the type of swimming you did then was fast and not mindful at all. Runners are also challenged to adapt mentally to swimming in a pool, because with just a black line to look at and little opportunity to chat to mates in your usual running group, boredom could set in, so it’s important for you to up your focus.

Before starting, it’s best to get some advice on technique, to avoid injury and stay motivated. Find a coach who is focused on technique, because just joining a swim squad is not the answer, as these can turn into mini races – especially for the competitive runner. Frustration could also set in as you discover that you are not as good at swimming as you are at running. Squad swimming can result in poor swimmers, but swimming more mindfully will decrease chances of injury and take away the boredom factor. You will have too much to think about as you practise executing a good stroke, and swimming will become a form of meditation and rest from running (and life).

FIND YOUR PACE
Since you are not looking for a major gain in your fitness, it is best to practise swimming in the very lowest range of perceived effort. This might be a challenge, though, if you have poor technique, especially relating to breathing. Seek advice, don’t just try and plough through! Avoid training sessions that you find on the internet, as these don’t speak to technique and will often recommend training aids which may not benefit you. For example, kicking with a kick-board may seem like a good idea, as it will certainly give you a workout, but you are also putting your back into a hyper-extended position, which might cause you pain. The same goes for hand paddles – they add resistance and build muscle, but put strain on unconditioned shoulders and could lead to injury.

You might say that since you only want to swim for recovery, it doesn’t matter how you swim. Well, it does matter. First avoid injury and in time you may discover another joy, aside from running. And it could turn out to be a bonus if you find yourself laid off from a running injury. You never know, you might become addicted to swimming and find yourself lining up for a triathlon or swimming race in the future!

ABOUT THE AUTHOR
Georgie Thomas is the Head Coach of Total Immersion Swimming South Africa. She hails from a distance running background, having run multiple marathons and ultras as well as representing Western Province as the SA Cross Country Championships, before taking on the challenge of open water swimming and triathlon. Having learnt to swim better through Total Immersion, she went on to complete multiple full Ironman events, competed at the Half Ironman World Champs, and medalled at the SA Masters Long Course Open Water Swimming Champs. Go to www.totalimmersionsa.co.za to find out about workshops all around SA, or mail [email protected].

We are constantly bombarded by articles with contradicting advice regarding the consumption of different foods, especially red meat. Some experts say stay clear while others promote the regular consumption of meat, even the night before a big sporting event, and in some cases, even on race day. So who’s right and who’s wrong? – BY CHRISTINE PETERS, REGISTERED DIETICIAN

Think back to the days of the legendary Wally Hayward, the five-time winner of the Comrades Marathon in the 1930s to 1950s, who used to stop next to the road during races to polish off a juicy piece of red meat. Things have changed a bit since then, with runners unlikely to find a juicy steak served up by the refreshment stations in today’s races, but overall, South Africans are known for their meat consumption, and there is much controversy about whether it’s healthy or not, especially when it comes to sport.

ATHLETES AND MEAT
Let’s start by looking at what red meat is, and how it benefits you as an athlete:
• PROTEIN: Red meat provides high-quality, highly digestible protein, with all the essential amino acids that are used by the body to build structures, including bone, muscle, skin, nails and hair, and perform functions.
• HAEM IRON: Iron is needed for red blood cells and oxygen transport, and haem iron is more absorbable than the non-haem variety found in vegetables. Red meat contributes more than 50% of the body’s iron needs.
• ZINC: The zinc in meat is better absorbed than from plant foods. It is necessary for strong immune function, brain function, fertility and healing.
• B GROUP VITAMINS, INCLUDING B12: These vitamins are necessary for energy and brain function, and are only found in animal products.
• CARNITINE: Its main role is to help the conversion of fat into energy in the body’s cells.
• CHOLESTEROL: Red meat contains cholesterol, which in high levels is associated with increased risk of heart disease, but more recent studies have shown this only to be true for people up to the age of 50.
• SATURATED FAT: Red meat contains saturated fat, the kind that when eaten in excess, has been thought to raise blood cholesterol and the risk of heart disease. However, lean red meat, with visible fat removed and little marbling, is lower in saturated fat.

Red meat is therefore useful to athletes because it’s a high-quality source of protein, calories, B vitamins, zinc, and most importantly, iron. One of the major functions of iron is to carry oxygen to and carbon dioxide away from all the cells in your body. The brain also relies on oxygen transport, so without enough iron, you will find it hard to concentrate and feel tired and irritable. Iron is also needed to maintain a healthy immune system.

Athletes that consume red meat the night before a race are usually people who eat meat regularly and are used to high-fat diets and digesting meat. The reason many do this before an endurance race with a lower intensity, is that they can then rely on fat being a good source of energy for a longer period, without needing large amounts of carbohydrate to remain fuelled.

SAFETY CONSIDERATIONS
In late 2007, the World Cancer Research Fund (WCRF) reported a link between red meat and colon cancer, which caused worldwide concern. It recommended eating less than 500g of red meat per week and avoiding processed meat. However, this advice was disputed by other experts, who believe it was based on inconsistent research results. Health authorities now recommend that we eat lean red meat three to four times a week, where a serving is equal to 65-100g of cooked meat, e.g. a small steak, half a cup of mince, or a couple of slices of roast meat. Any less and other iron-rich foods will need to be eaten.

These days much of the reservations about red meat come not from the food itself, but rather the methods used to rear the animals, and to the processing done after the animals are slaughtered. Therefore, choose cuts from animals that are as naturally reared as possible, and in an unprocessed form.

The Achilles tendon is the one physical attribute that allows humans to walk upright and to run long distances, unlike our ‘near relatives’ among the great apes. That makes it one of the most important parts of the body we athletes need to look after. – BY SEAN FALCONER

According to ancient Greek mythology, the great warrior Achilles was dipped in the sacred river Styx by his mother Thetis so that he would be immortal, but she held him by his heel and it was not touched by the water, so his heel remained mortal. During the Trojan War, Achilles was seemingly invincible, killing many Trojan warriors, including Hector, Prince of Troy, but Prince Paris of Troy shot an arrow into Achilles’ heel and he died of the wound. As a result of this legend, the tendon connecting the heel to the calf became known as the Achilles tendon, and the expression ‘Achilles Heel’ came to mean a point of weakness.

Ironically, the Achilles is actually the thickest, strongest tendon in our bodies, which it has to be in order to handle the strain of connecting the heel to the powerful calf muscle. With each step we take, or hop or jump, the calf contracts and pulls on the Achilles, which in turn provides the elastic energy to push the foot downwards and allows us to move forwards or upwards. Thus the Achilles carries our entire weight with each step, and several times our weight when running, sprinting, or jumping.

Tender Tendons
In spite of the strength of the Achilles, it’s not surprising that Achilles injuries are fairly common in athletes, with the most common cause being overuse due to a sudden, large increase in mileage, or a sudden force being exerted on the tendon that results in a tear or rupture. Misalignment is another common cause of injury, with tight or weak leg muscles and misalignment of the knee, hip or back placing undue long-term strain on the Achilles, as can low arches and uneven leg lengths, while women who wear high heels for long periods can end up with shortened Achilles.

There are two common Achilles injuries:
• Achilles tendinosis (formerly called Achilles tendonitis) is a soreness that comes on gradually and continues to worsen until treated. It often starts with stiffness when first getting out of bed, and lightly pinching the Achilles with the forefinger and thumb will be sore. This is a common injury among middle and long distance runners.
• Achilles tendon rupture is a partial or complete tear of the Achilles that comes on suddenly, sometimes with a popping sound. Partial and full ruptures are most likely to occur in sports requiring sudden eccentric stretching, such as sprinting, but can also occur in middle and long distance runners.

Achilles Fix
Treatment for Achilles tendinosis includes rest, icing and physio, followed by strengthening exercises. Treatment for an Achilles rupture includes complete immobilisation, or surgery in the most severe cases. Avoid anti-inflammatory and painkilling drugs, because Achilles tendinosis is a degenerative injury rather than an inflammation and the drugs will mask the problem, which will then likely get worse as you continue putting force on the tendon.

To prevent an Achilles injury, warm up properly with dynamic stretching before working the tendon too hard, such as gentle calf raises, jogging, jumps, hops or skipping. Do daily strengthening with calf raises, starting slowly with just your body weight and doing three sets of 10 to 15. When this can be done without pain, gradually increase the number of repetitions and sets, and then add weight. Concentrate on a slow, measured lowering, and be sure to go all the way down for a full stretch of the Achilles.

Until recently Chris Britz held many of the SA Records at the various race walking distances on both track and road, with those records dating back to the late 80s and early 90s. His records have finally been beaten, but he continues to give back to the sport as a coach and administrator. – BY SEAN FALCONER

It was time for the 1981 inter-house athletics meet at Hoërskool Linden in Johannesburg, and Chris Britz and a few of his Matric mates were in the mood for some fun, so they dared each other to enter the 3000m race walk event. “I used to run cross country and middle distance, and had never done race walking before, but I actually found it quite easy. At that stage both the Transvaal junior champ and silver medallist were at our school, and I finished third, not too far behind them, so I did a few more walking races, but then went back to running.” Little did Chris know that this inauspicious start to his walking career would see him one day break multiple SA records and come agonisingly close to representing his country at the Olympics.

REPORTING FOR DUTY
Race walking once again came to the fore when Chris went to the Army for his National Service, being posted to the School of Armour in Bloemfontein, where the second in command was a keen race walker. “When it came to the unit athletics day, I signed up for the 1500m, 3000m and steeplechase, but nobody signed up for the race walking, so they asked who had done race walking before. Next thing I knew I had been ordered to enter, and I ended up lapping the second in command, won the race easily, and was sent to the Army Champs!”

After his two-year stint in the army, Chris went back to Joburg to study civil engineering at RAU (now the University of Johannesburg), and joined the athletics club, where he found himself training and competing with other leading walkers such as Stanley Valentine and Willie Vermeulen. He was still running at that stage, but found himself focusing more on race walking. “I was actually part of different generations of SA race walkers, as I competed in 20 SA Champs meets over 21 years – the only one I missed was due to the Race Walking World Cup being on the same weekend in 1995. Through the years we had some really strong competitors, like Stanley, Willie, Michael Brits, Riecus Blignaut and Johan Moerdyk, and we all pushed each other hard in some really tight races.”

The friendly rivalry in the race walking community led to faster times, and that saw Chris start to set SA records at most official distances. “It was always terrific to break an SA record, but probably the most exciting was the 10,000m in Roodepoort, at altitude” says Chris. Johan had broken the 10km road record a couple of months earlier, so I knew it would be a good showdown. We pushed each other all the way to 7000m, averaging 4:03/km, and I knew I had to get away, otherwise I would be in trouble, so I did three consecutive sub-4:00s!”

INTERNATIONAL DEBUT
Another highlight for Chris was finishing first in the 1992 African Champs 20km in Mauritius, in the first international competition that South Africans were allowed to compete in as the Apartheid-era sporting isolation came to an end. “I lost touch with the leaders when I dropped a water bottle going through the refreshment station. I shouldn’t have stopped to pick it up, because I battled for the next three kilometres to catch them again, but eventually I won the race, with Ricus and Johan taking second and third.”

Chris won the silver medal at the 1993 African Champs in Durban, then another continental gold at the All Africa Games in Harare in 1995, in spite of walking the last 7km with one shoelace untied. He also competed regularly in Europe, and says the international race walking circuit was like a big family. “On the track we were competitive, but off the track we often trained together and helped each other getting into races. South Africa is great for off-season altitude training for European athletes, so we helped the Germans and Poles to come out here, and they helped us over there. That’s how I became friends with Polands’s four-time Olympic gold medallist Robert Korzeniowski, and he pulled me to a new SA 5000m record in Polokwane one year while training here.”

DISAPPOINTMENT…
Unfortunately, the big one eluded Chris as he tried unsuccessfully to qualify for the 1996 Olympics in Atlanta, in spite of breaking the SA 20km record in Green Point in early 1996. “Unfortunately, it was only a B Standard Qualifier, but ASA still selected me for the preliminary squad. However, when the team was presented to SASCOC, I was excluded due to not having an A Qualifier. The qualification window was still open, so I went to Germany and broke the record again, this time going a minute under the A mark, but I was still left out of the team.”

“That was probably my best performance, and it was very disappointing not to be selected, but I realise that I was still lucky enough to compete on the international stage. I had been in Springbok teams with guys like Johan Fourie and Deon Brummer, who really deserved international competition, but they missed out due to the sporting isolation. I was younger and still had five or six years of international competition, including four World Cups, the African Champs and the Commonwealth Games. I had wonderful opportunities, made great friends, and raced icons of the sport, so I can’t complain.”

MENTORSHIP ROLE
Having missed out on the Olympics and being in his mid-30s, Chris turned his focus to his career in the transport industry, but as the oldest member of his training group, he found himself in a coaching role when the venerable Oom David van der Merwe passed away. “He coached me when I was still in school and after the army, and when he passed away the younger guys turned to me for advice, so I said let’s give it a go.”

Chris went on to coach several walkers that won SA titles or qualified for World Cups and the Olympics, including Thami Hlatswayo, Marc Mundell, Wayne Snyman and Corli Swart, but it is his current protégé, Lebogang Shange, that has been making the headlines – notably for breaking all of his coach’s long-standing SA records! “Of course it is not happy news to hear your record has been broken,” laughs Chris, “but they are there to be broken. But they can’t take titles away from you, so I tell my athletes, if you want to collect accolades, go after titles. The fact that my records stood so long means that the sport had stagnated, and now it shows the sport is improving.”

Besides coaching, Chris is still involved with ASA, helping to steer race walking in the right direction, and he still competes at the SA Race Walking Champs for fun. “When I retired, I picked up a lot of weight, so I decided to keep walking. I have no major objectives, because I’ve done my bit after more than 20 years competing at senior level, and now I just do it for fun and my health.

The new KPMG running vest is the latest edition to the successful Modern Athlete #RunClean campaign.

The KPMG Running Club is the first road running club in SA to include an innovative, anti-litter pocket on its club vests in support of the #runclean campaign. The vests have been produced by in2sports, Modern Athlete’s sister company. The pocket is placed on the side of the vest and designed to hold empty water sachets or energy gel packs after they have been consumed by athletes during a run or walk.

This forms part of the ongoing awareness campaign to get South African athletes to pledge to #runclean at all running events, and the tag that comes with these vests explains how an athlete can pledge to #runclean:
• Think twice about tossing a water sachet on the ground during or after an event.
• Carry your water sachet in the anti-litter pocket until you can properly dispose of it.
• Promote a no littering rule at all times.
• Volunteer to help clean up at water tables at events.

Clubs! Corporates! Design and order your custom-made #runclean vests from in2sports! Contact [email protected] or call us today on 082 99 77 888.

SIGN YOUR RACE UP TODAY!
To register your race as a #runclean event and request FREE Garbie bins and bags to be delivered to your event, look for the sign-up link on the Modern Athlete runclean page on Facebook, or go to www.modernathlete.co.za/runclean.htm. Garbie will then arrange for the delivery of rubbish bins, liners and rubbish bags to your event, all free of charge, and Modern Athlete will publicise your event as a #runclean event.

We would love to hear about your efforts to #runclean, so send your letters, photographs or ideas to [email protected]

Think before you throw – #runclean

The new KPMG running vest is the latest edition to the successful Modern Athlete #RunClean campaign.

The KPMG Running Club is the first road running club in SA to include an innovative, anti-litter pocket on its club vests in support of the #runclean campaign. The vests have been produced by in2sports, Modern Athlete’s sister company. The pocket is placed on the side of the vest and designed to hold empty water sachets or energy gel packs after they have been consumed by athletes during a run or walk.

This forms part of the ongoing awareness campaign to get South African athletes to pledge to #runclean at all running events, and the tag that comes with these vests explains how an athlete can pledge to #runclean:
• Think twice about tossing a water sachet on the ground during or after an event.
• Carry your water sachet in the anti-litter pocket until you can properly dispose of it.
• Promote a no littering rule at all times.
• Volunteer to help clean up at water tables at events.

Clubs! Corporates! Design and order your custom-made #runclean vests from in2sports! Contact [email protected] or call us today on 082 99 77 888.

SIGN YOUR RACE UP TODAY!
To register your race as a #runclean event and request FREE Garbie bins and bags to be delivered to your event, look for the sign-up link on the Modern Athlete runclean page on Facebook, or go to www.modernathlete.co.za/runclean.htm. Garbie will then arrange for the delivery of rubbish bins, liners and rubbish bags to your event, all free of charge, and Modern Athlete will publicise your event as a #runclean event.

Your body needs natural sugars to get up in the morning, let you work through the day, and help you in training. But beware, there are negatives with sugar intake! To explain this, let’s start with a quick nutritional lesson: Simple carbohydrates (sugars) refer to monosaccharides and disaccharides. The monosaccharides include glucose, fructose and galactose, with fructose mostly found in fruits and veggies, which won’t cause too much weight-gain. Common disaccharides include sucrose (glucose plus fructose), lactose (glucose plus galactose), and maltose (glucose plus glucose). Complex carbs refer to starch, which gives you the natural energy to be able to run.

 

A healthy, balanced diet contains naturally-occurring sugars, because monosaccharides such as fructose and disaccharides such as sucrose and lactose are integral components of fruit, vegetables, dairy products and many grains. The thing we all have to watch out for are extrinsic sugars and syrups added during processing.

 

THE HAZARDS OF SUGAR

Quite simply, watch your intake, especially of processed sugar. Today, we’re swamped with products on the shelves that spike our sugar intake, especially the consumption of soft drinks, fruit drinks, desserts and candies, jellies and ready-to-eat cereals. And this is how that excess sugar affects your health:

1. High blood pressure: Emerging evidence suggests that increased intake of added sugars may raise blood pressure.

2. Blood lipids: When used to replace dietary fats, carbohydrates and sugar can increase triglyceride levels, a known risk factor for coronary heart disease, and lower levels of high-density lipoprotein (HDL) cholesterol (the good type).

3. Inflammation: A higher consumption of high-sugar beverages and foods is associated with evidence of increased inflammation and oxidative stress.

4. Obesity: Today there’s a significant increase of energy intake with increased sugar-sweetened beverages. However, evidence is inconsistent regarding the association between sugar-sweetened beverage consumption and obesity, due to the fact that obesity is a complex metabolic disorder and is not likely due to one nutrient or factor. In feeding experiments, when increasing the size of sweetened drinks, intake of solid food increased significantly as well. Remember that it only takes an extra 50 calories a day to gain 2.5kg in one year!

5. Nutrient inadequacy: Reduced intake of calcium, vitamin A, iron and zinc have been observed with increasing intake of added sugars, particularly at intake levels that exceeded 25% of energy.

 

SO HOW MUCH IS OK?

The World Health Organisation recommends limiting added sugar to less than 10% of total energy intake, and use the concept of discretionary calorie allowance, which can be determined by estimating the calories needed to meet nutrient requirements and then subtracting this amount from the estimated energy requirement needed to maintain weight.

 

Added sugar, especially in the form of high-fructose corn syrup in sugar-sweetened soft drinks and refined snacks, is what people should be concerned about. Over the past 30 years total calories have increased by an average of 150 to 300 calories per day, and about half of these calories are coming from added sugar in the form of liquid calories. To maintain a healthy weight and avoid disease, and at the same time meet nutritional needs, people should consume an overall healthy diet with physical activity. Women should eat or drink no more that 100 calories (six teaspoons) a day from added sugar and men no more than 150 calories (nine teaspoons).

We thought you might be interested in this story from the Boskruin Running Group in Johannesburg, because it is nice to see that we can make a difference to someone in need. There are so many initiatives underway within this group, from collecting running shoes for underprivileged athletes to collecting race medals for the Organization for Paediatric Support in SA, but this story about helping our friend Jan Alwyn still stands out. – Submitted by Shawn Combrinck

On Monday 15 August, Mornay Durant sent an e-mail to the rest of our Boskruin Running Group members with the subject heading ‘Boskruin Running Group: Make a running buddy’s birthday special.’ In the mail he wrote:

Dear Boskruin Running Group

Jan Alwyn is someone many of us know, or you will probably recognise him when you see him, as he is a younger man without much hair, a huge pair of hands and a heart of gold. He may not be the most eloquent person, and he may come across as a little rough around the edges at times, but Jan is always there with a huge smile, a good word for others, and contagious cheerful attitude. Jan is also a man with a set of challenges that many of us cannot even begin to appreciate, given our fairly privileged positions. He is someone who can do with a little help every now and then, because he works hard, when he gets work, but is not fortunate enough to have a steady job.

Jan was mugged recently returning from a run. What little he had, and it really was not much, was taken from him. At this time he does not even have a pair of shoes to run in. It is Jan’s birthday on 27 August, and Jan thinks that the best birthday ever would be going to the Spur… because he knows someone who once went there! Jan is also an avid rugby fan, but needless to say, never gets to go.

So here’s my request….

I would like to get Jan a pair of shoes, take him to the Spur and take him to the Lions rugby game at Ellis Park on the Friday evening before his birthday. But I would like to extend the invitation to all the Boskruin runners: If you would like to contribute a few rand towards shoes, that would be great. If there is money left over, it will be put toward his meal at the Spur. Whatever we can raise will be used to help make Jan’s birthday very special for him, even though for the rest of us it may seem quite ordinary. For Jan it will be something to remember.

I have season tickets to Ellis Park and will take him to the Lions versus Boland game the Friday evening from 17:00. We will go to the Spur at Northgate after the game at around 8:00pm. If anyone would like to contribute financially, it would be wonderful. But if you would like to join us and help make Jan’s birthday meal at the Spur memorable, that would be amazing. If you can’t make it, I will pass your wishes on to him, and if you have any other thoughts or ideas on making this man’s birthday something memorable for him, please let me know. Thank you for your consideration.

Regards
Mornay Durant

That mail motivated a number of runners to make donations, and on the 31st of August, Mornay was able to report back on ‘Jan’s Totally Fabulous Birthday Bash:’

Dear Boskruin Running Group

I just wanted to drop you a final mail thanking you once again for your participation and contribution toward making Jan Alwyn’s birthday something special, and to share some of the moments with you.

We got to Ellis Park nice and early on Friday, and Jan had no idea what was happening when we took him into the Lions fan shop. He was wearing an orange shirt, as that was the closest to a red shirt he had. I invited Jan to see if he could find a shirt that he liked, and was met with an expression you would normally associate with Christmas time on the face of a small boy. He added a Lions beanie and after paying, the shopkeeper encouraged Jan to take his orange shirt off and to wear his new Lions kit right there and then, which he duly did.

We have some great seats and Jan was mesmerised by the stadium and anticipation of what was to come. It wasn’t long before we were tucking into our biltong and dry wors, with Jan starting out reservedly, but later getting comfortably into the snacks. The Coke and popcorn guys did well from us too! At halftime the girls set off and returned with a tray of mini-donuts. These did not last long at all, either. By now Jan was grinning ear to ear, with the reddest cheeks you can imagine on a grown man. The rugby result was favourable for our Lions and we left the stadium satisfied… and still hungry, would you believe!

We made our way to the Northgate Spur where Werner and Michelle were keeping the seats warm. A short while later we were joined by the effervescent Karl-Heinz and the party was on. We gave Jan some of his presents, and I don’t think he could believe his eyes or ears. Werner helped him set up his TomTom running watch right there and then, and our runners’ diets were forgotten as double milkshakes, Don Pedro’s and wine glasses were refilled, followed by the food orders, including the famously ‘low calorie’ chilli popper starters. Jan ordered a double rib burger and did not say a word as he worked his way through it until it was all done. What a pleasure to see someone enjoy a burger that much!

As is customary at the Spur, we informed our waiter that we were celebrating Jan’s birthday. It didn’t take them long to rustle up a crew and they arrived with a tall ice cream and sparkler for the birthday boy. Seeing Jan dispatch his ice cream had us all ordering Pecan Nut Sundae’s, and to our surprise, Jan raised his hand for one too, as well as a round of Jaegermeisters for the thirsty partiers. Some of us did not finish our Sundaes, and Jan volunteered to deal with the leftovers instead of having it go to waste in the kitchen.

Jan’s birthday bash did not end there. Thanks to your overwhelming generosity, there was still a sum of money left over, so I called Jan on Tuesday to find out if he was busy. He said he was getting ready to ride his bicycle to Randburg Harriers Clubhouse to do track training with Clint. Jan cycles two hours each way to come run with us, because he now lives in Witpoortjie, where he is house-sitting after his previous accommodation arrangement came to an end. This is why we don’t see him as much lately, as a 5am run means a 3am start for him!

I drove to pick him up and took him to Sportmans Warehouse, where Jan chose a couple of technical running shirts, as well as a couple pairs of shorts and super comfortable Falke socks. We then drove to training, and I took the opportunity to take some photos of Jan sporting his new kit. He also mentioned two races in particular that he would like to enter in the near future, the SABS Jakaranda Marathon as well as a half marathon in Vanderbijl, and thanks to you, there was enough money left over for us to pay for these entries on his behalf, too!

All in all, we managed to get all of this for Jan:
• 2 pairs of Asics shoes. (We gave him the first pair at the Spur, and the second pair is being kept at Randburg Runner for Jan for when he needs it. We’re hoping that he will be able to run Comrades 2017 in the second pair.)
• A TomTom running watch (a nearly new unit donated by one of our group angels.)
• A Lions rugby shirt and beanie
• 2 technical running shirts
• 2 pairs of running shorts
• 3 pairs of Falke running socks
• 2 race entries
• And an amazing night out at the Spur!

Driving back to Jan’s place to drop him off, I realised how blessed we are. Some of us have so many material possessions, while others have so little. It reminded me of a post I read: “When you are blessed with abundance, don’t build taller walls, build longer dinner tables.” It was my privilege to share Jan’s birthday with him and a few other Boskruin running friends, and I know that I am the wealthier for it, as are each of you with your well wishes, your words of support as well as your contributions. I am proud to be associated with you, while humbled by your kindness and love for your neighbour.

Regards
Mornay Durant

From elites to weekend warriors, many athletes do not know the rules of athletics that cover all the running disciplines, and this sometimes leads to a clash with authority, or fellow runners. This month we look at refreshment stations in road races. – BY SEAN FALCONER

Thanks in part to Modern Athlete’s #runclean Campaign, many people are currently debating the use of plastic sachets or cups for handing out water at refreshment points in road races, and the litter problem that results. Some have suggested that all runners should carry their own water in hydration packs or water bottle belts, while others have even said that runners don’t need water in races up to 10km, since they regularly go for 10km training runs without taking water along. Cutting out water tables in races would mean no more plastic litter, but it is actually written into the IAAF rules for road running that water must be supplied to all athletes… and nobody has found a reliable, cost-effective alternative to plastic sachets as yet.

IAAF RULE 240.8: Drinking / Sponging and Refreshment Stations
240.8 (b) For all events, water shall be available at suitable intervals of approximately 5km. For events longer than 10km, refreshments other than water may be made available at these points. Note (i): Where conditions warrant, taking into account the nature of the event, the weather conditions and the state of fitness of the majority of the competitors, water and/or refreshments may be placed at more regular intervals along the route.

This means that official ASA-sanctioned road races must provide water tables at regular intervals, since personal seconding is no longer allowed in road races in this country due to the traffic congestion it causes, and this is covered by Rule 20 of the ASA Rules and Technical Standards, with a few changes from the IAAF rules, notably the minimum distance between refreshment stations.

ASA RULE 20.2: Refreshment Stations and Seconding
20.2.4 Where race organisers impose a restriction on personal seconding, they must provide refreshment stations at least at 3km kilometre intervals throughout the race.

This means that an ASA-sanctioned 10km race must have three water tables, at 3km, 6km and 9km, whereas IAAF rules would actually make it possible to just have one at 5km. That means potentially three times as much litter left on the roads! Some good news is that at least one athletic province has decided to do something about this problem, as seen in the new Western Province Default Rules for Road Running Events:

WPA RULE 17
17 Any athlete accused of irresponsibly disposing of litter may be subject to disciplinary action.

Western Province is to date the only athletic province in South Africa to officially adopt and promote the #runclean Campaign, urging athletes and organisers alike to make a greater effort to stop the litter problem in road races, and many other clubs and events around the country are already actively supporting #runclean as well.

There are also rules that athletes and their supporters must abide by when it comes to the actual handing out of refreshments:

IAAF RULE 240.8
240.8 (e) The Organising Committee shall delineate, by barriers, tables or markings on the ground, the area from which refreshments can be received or collected. Refreshments shall be placed so that they are easily accessible to, or may be put by authorised persons into the hands of, the athletes. No official or authorised person shall, under any circumstances, move beside an athlete while he is taking refreshment or water.
240.8 (g) An athlete may, at any time, carry water or refreshment by hand or attached to his body provided it was carried from the start or collected or received at an official station.
240.8 (h) An athlete who receives or collects refreshment or water from a place other than the official stations, except where provided for medical reasons from or under the direction of race officials, or takes the refreshment of another athlete, should, for a first such offence, be warned by the Referee. For a second offence, the Referee shall disqualify the athlete.

ASA RULE 20.2
20.2.2 Where permitted in race rules, seconds or team officials may assist athletes only at designated refreshment stations by handing them refreshments and water. Seconding is not allowed outside the designated refreshment stations, and seconds/officials shall not, under any circumstances, run beside an athlete taking refreshment. The stand and hand rule shall apply.
20.2.3 Seconding may not be conducted directly from a vehicle (including two-wheeled) whether stationary or moving.

So, not only must races provide water to runners, but runners can only receive the water in specified places along the route, from a designated person, who is standing still. Now you know.