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Celebratory Run in Mauritius

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When the winner of our awesome Modern Athlete competition to win a trip for two to Mauritius, Althea Purnell, jetted off for her sunny island getaway, she went not only to claim her prize and do some incredible running, but also to celebrate a very special anniversary!
 
W
hen we called Althea to tell her she had won an all-expenses paid trip for two to Mauritius, including entries for the LUX*Sports Mauritius Marathon, we were met with complete disbelief. In fact, she thought she had been pranked… until we called her back to ask her for her passport details. “I honestly thought I was being pranked, I couldn’t believe it was real,” says Althea.
 
Having finally gotten her to believe us, we asked who she would be taking with her on the trip, and she replied happily that she would of course be taking her husband, David. “We spent our honeymoon at the Royal Palm Hotel in Mauritius and now 30 years later we will celebrate our wedding anniversary where it all began.”
 
Modern Athlete was thrilled to be able to make this wonderful prize available such deserving winners, thanks to Air Mauritius, LUX* Resorts & Hotels, TomTom and GO SPORTS Travel – and being a running publication, we just had to make sure the trip included a running-related activity. And what better way to see the island than by taking part in the LUX* Sports Mauritius Marathon?
 
So Althea and David departed on their Air Mauritius flight for their second honeymoon, as excited as two children the night before Christmas, and they were warmly welcomed to Tamassa, Bel Ombre LUX* Resort & Hotel, where they were immediately whisked into a world of luxury as they got in some well-deserved rest and relaxation.
 
Reliving the early years of their relationship, Althea and David say they had a special start to their relationship. Having met through work, David quickly realised the way to her heart was to support her in what she loved to do, and with that in mind, “he bought me my first pair of running shoes, so I had to marry him,” laughs Althea. And 30 years later, taking this trip down memory lane must have really inspired Althea, because she finished on the podium in the the LUX*Sports Mauritius Marathon, coming home second in the women’s 60-plus age category!
 
All in all, an anniversary to remember, and the Modern Athlete team is glad that we could add a bit more magic to the lives of these two running lovebirds.

DIY Diet Improvements

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If you’re looking for a set of easy ‘home remedy’ changes to make in your nutritional plan that will compliment your training as well as weight-management, look no further than these healthy tips. – BY CHRISTINE PETERS, REGISTERED DIETICIAN
 
There are bad habits when it comes to nutrition, and there are good habits. Unfortunately, the bad habits tend to be easier to develop, and the good habits tend to require us giving up something we love, or decreasing the amount of ‘prohibited substances’ or treats that we consume, or when we consume them. And finding the good habits that compliment our endurance sports activities best is another challenge… but there are some simple yet effective changes you can make to your diet that will get you where you want to be.
 
1 Eat regular meals: Never skip meals, because this slows down the metabolic rate and contributes to bad blood sugar control, both of which promote weight-gain. Regular meals also help to make sure your body does not miss out on key nutrients, especially breakfast, because a large portion of your daily fibre comes from that first meal.
 
2 Skip the bad fats: Don’t overindulge, especially in bad fat, i.e. Trans fat. Fat is much more energy-dense than protein or carbohydrate (9 calories per gram versus 4cal/g). Fat sources may be visible (oil, margarine) or invisible (fried foods, processed meats, baked goods like pies and pastries, gravies, dressings, etc).
 
3 Choose healthier fats: Look for oily fish, nuts, seeds, olive oil, pure nut butter, humus, avocado and Carotino oil. These fats are rich in essential fatty acids and/or mono-unsaturated fats, and are linked to important health benefits such as protection against heart disease, hyperactivity, depression, etc.
 
4 Legumes are great: Substitute protein foods with beans, split peas, lentils and chickpeas one to three times a week. Legumes are a good source of protein, vitamins and minerals, and are an excellent source of soluble fibre.
 
5 Get more fibre: Increase your intake of fibre, a type of carbohydrate, by including wholegrain breads, wholegrain cereals, fresh fruit, vegetables and legumes in your diet. Also, always give preference to unrefined foods, e.g. brown rice instead of white rice. Fibre regulates digestion, helps control blood sugar levels and promotes the feeling of fullness.
 
6 Less drinks: Remember that alcohol does contain calories (7cal/g) and promotes bad blood sugar control, and therefore should be used only in moderation.
 
7 Control your sweet tooth: Avoid too much sugar and sweetened foods, as these provide ‘empty calories’ devoid in essential vitamins and minerals. Remember, 5g of sugar equals one teaspoon of sugar. Limit daily intake to 6 teaspoons per day, if any! 
 
8 Drink more water: Drink six to eight glasses of water or pure herbal tea per day. Start with a glass of water on waking to help encourage thirst throughout day. Drink the majority of water before 4pm, in order to avoid over-drinking later in the day, because a large amount of fluid in the evening promotes urination during the night and sleep disturbance.
 
9 Grill, steam or bake food rather than frying: Judicious use of herbs and spices is encouraged, instead of using too much sugar or fat for flavour. Vegetables should be steamed or boiled, with no added sugar or margarine.
 
10 Fry healthily: Use non-stick frying pans with little oil or fat, or cook with a little wine, rather than large amounts of oil or fat. Avoid margarine, and avoid deep frying and re-frying oil!
 
11 Take note: Read food labels and compare the sugar and nutritional content of different products.
 
12 No big dinners: Avoid large meals at night by eating smaller portions, waiting 20 minutes and then going for more vegetables or salad if still hungry.
 
13 Most importantly, exercise regularly! New guidelines recommend 50 minutes of exercise, five times a week, including weekends, so plan your week’s training and map out time to fit it into your schedule and commitments.

Romancing the Road

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I think this happens only once in a lifetime… You find someone, a best friend and there is this special connection. And right from the beginning you just know that it’s not the norm. It isn’t just ‘click,’ or that you really like that person, it’s much deeper than that. This is an epic story of two runners. – BY HANETTE STRYDOM
 
I met Shaun Naidoo at a 25km race in Pretoria. It was around the 15km mark when this humble Nedbank runner came past me, and due to the fact that I am also a Nedbank runner, he introduced himself to me. We started talking and before I could wipe out my eyes, we were at the 21km mark. We had been talking and laughing non-stop, but then I started struggling a bit.
 
Actually, “a bit” is an understatement… more like “a lot,” as this was only my second 25km race. That was when I experienced his encouragement and caring nature for the first time. He had a lot more in him, but he chose to stay by my side and help me through this.
 
I finished that 25km race with a big smile on my face… and a new friend by my side. What I didn’t realise at the time was that Shaun was a well-known runner, known by almost every road runner in Gauteng. I was still a newbie, but one thing I could tell: I was touched by his presence and the way he encouraged and inspired his co-runners. It was only much later that I realised that ‘Horsepower’ (his nickname) was a legend on the road.
 
BEST RUNNING MATES
We became good friends and saw each other at every race that I ran – definitely not every race that he ran, because that would be impossible for me. I mean, Shaun ran every race in Gauteng, and more outside the province as well! I just wouldn’t be able to keep up. Meanwhile, it had always been my dream to run a marathon, but it just didn’t feel possible, because I had suffered from a lot of injuries – an old knee injury from school, an Achilles tendon, to a long-term hamstring injury.
 
I had lost my dream… but then Shaun ignited it again. He lived legendary Olympic sprinter Jesse Owens’ saying, “We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” And he added his own flavour to it: “Be patient, believe in yourself… and never lose your dream.”
 
Later that year I became part of the Green Machine, a Nedbank social running group of which Shaun was a founding member. I entered the Kaapsehoop marathon and on the 1st of November 2014, I completed my first marathon, qualifying for the Two Oceans and Comrades Marathons in the process. Shaun and members of the Green machine were waiting for me at the finish line and made it a very special moment in my life. That was the last race we ran apart… from then on we ran every race (that I ran) together, and we became best friends.
 
We fell in love, and shared wonderful memories on the road as soul mates, but everything wasn’t a bed of roses. We had to face certain challenges in our relationship. Like most people, we had a history, with baggage, and it wasn’t easy. Although my first marriage was long over, I was not legally divorced yet, and I was criticised a lot (the hardest by myself). So I broke up with Shaun – I wanted to do the ‘right thing,’ but that was the hardest time of our lives… and in the process I lost my best friend.
 
TOUGH TIMES…
We spent a month apart and it was during that time that we both realised what we really wanted. For me it was a huge growing process – I realised I should worry less about what people say or think, because judgement is not for us. Each one of us is on a journey and we are living our life stories every day. As Edmund Lee wrote: “Surround yourself with the dreamers or the doers, the believers or the thinkers…
 
But most of all, surround yourself with those who see the greatness within you, even if you don’t see it yourself.” I realised that Shaun and I truly see the greatness in each other, but more than that, we share a love for people and it is important for us to be “that person that sees the greatness and beauty in the people around us.”
 
During these difficult times we stuck to our Comrades training programmes and that was our therapy… As a mom, training wasn’t easy – I had to fit my training in around my other schedules, and sometimes it was 4:30 in the mornings and sometimes it was five in the afternoons – but whenever I got an opportunity, I laced up my running shoes to experience the joy and freedom of being on the road.
 
We found long-distance running to be just like our life journeys – along the way you encounter many obstacles, and it takes patience, commitment and courage to overcome them, but in the process you learn not to give up, to see these obstacles as stepping stones to work towards a reward that is priceless. Our outlook on life was always positive and all the obstacles brought us closer together.
 
LINING UP TOGETHER
In April last year we ran the Old Mutual Two Oceans Marathon together, and on the morning of the 31st of May 2015, we lined up together at the start of the 90th special edition Comrades Marathon. Shaun had prepared me well for this, my tenth marathon in a period of seven months, but more than that, for both of us it was symbolic of “new beginnings” in our lives.
 
It was my first Comrades Marathon, Shaun’s fourth, and we knew it was going to be hard. The day before Comrades some fellow runners were jokingly saying, “If your relationship survives this, you’ll survive anything… because after the 70km mark nothing is beautiful anymore.”
 
Well, it was hard, it was painful, it was everything that everybody said it would be, and more, but it was the most amazing journey that I could ever ask for. Shaun was by my side the whole way except for the five minutes that I continued on my own because he wandered off to buy us ice creams in Pinetown!
 
At 70km we were tired, and our friends were right – things weren’t rosy anymore – but Shaun was still there, holding my hand through all the up-hills, tying my shoe laces when I couldn’t bend down anymore, encouraging me every step of the way. And on 31 May 2015, we finished the Comrades marathon… together.
 
ON TOP OF THE WORLD
After Comrades, as a ‘recovery run,’ we hiked the route of the Mont Aux Sources 50km Mountain Challenge in the Drakensberg. We had to carry all our food, bedding and a tent up the mountain, and Shaun took his Go-Pro to capture some of the memorable moments of our three-day hike. Now I have a fear of heights and this hike challenged every bit of that as we camped on top of Mount Aux Sources, right next to the Tugela waterfall, the second-highest waterfall in the world… in the middle of Winter.
 
But we had the most amazing time together, and this is where Shaun proposed to me – literally on top of the world – and so was I… It was an overwhelming “Yes!” When we arrived back at civilisation, I watched some of the footage that Shaun took, and what struck me once again were his encouraging words to me from beginning to end. He knew my fears and shortcomings, and he inspired me all the way. That is Shaun…
 
Soon after our Drakensberg adventure we got the most amazing news that we were expecting a baby girl. For Shaun it has always been a dream to have a child of his own, but after numerous fertility treatments and disappointments in his previous marriage, he had given up on that dream. Meanwhile, I was 41 and could not possibly imagine that we could have a child of our own. The news to him was almost surreal and we knew from the beginning that she was a precious gift from God.
 
We continued training at a much slower pace, under the supervision of our gynaecologist and with the commitment that I would listen to my body, and Shaun committed to do every bit of this with me while I ensured that he did his personal worst race times ever! However, during these slower training sessions and races, our family fell in love with the road in a completely different way… the bonding time, and enjoying every moment of this pregnancy.
 
Our life story continues. We share an incredible love and passion for family, running and the people that cross our road. We are definitely not the fastest runners, but we love the journey. “Whether it’s a 7-minute mile or a 20-minute mile, it’s still a mile.” Life is short, but running makes it seem longer, and our dream is to do what we love, to live in the moment and to touch people in a positive way along the journey. We want to run every race with a big heart, including our marathon of marriage, family and life.
 

Healthy Options for Winter Comforts

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When winter hits, many of us change the way we eat. Instead of salads and light dishes, we want warm, comforting food, such as soups, hearty casseroles and creamy mash. And then we add our winter kilos. Sound familiar? The good news is that there are tricks to have our comfort food and stay lean and mean.
 
When it’s cold outside and you just want to fill up on something that warms you up, and also cheers up your blue mood, you may feel a twinge of guilt or remorse about your choice, but the good news is that you don't have to substitute the foods you love when the cold season rolls around.
 
1. Pack in the protein
• Eggs are satisfying at any time of the day, whether they're poached at breakfast, scrambled at lunch or an omelette for dinner.
• Canned fish is an easy way to include a satisfying protein at lunch, and boost your omega-3 at the same time.
• Low-fat milk or low-fat yoghurt with your cereal or smoothie at breakfast will keep you going.
 
2. Find your fibre
High-fibre meals don't necessarily affect how much we eat straight away, but do reduce how much we eat at the next meal, because we're not as hungry.
• Add a high-fibre cereal to your breakfast regime.
• Use whole grain breads, rice and pasta.
• Add chickpeas, lentils, red kidney beans, cannellini beans or other legumes to salads and stews.
• Use hummus on bread or crackers.
 
3. Get your veg on
Bulk up meals and snacks with low-energy vegetables, because they help us stop eating thanks to the weight of food influencing how much we eat and how full we feel. The water and fibre in these vegetables add weight, so we fill up with fewer kilojoules.
• Snack on baby carrots, sliced capsicum, cherry tomatoes and other small or sliced vegetables.
• Other low-energy veggies include broccoli, beans, beetroot, rhubarb and turnips.
 
4. Grab the good fat
Unsaturated fats stimulate a hormone which helps us feel fuller for longer. You don't need to go overboard though – it's the same hormone (cholecystokinin) which fibre stimulates.
• Add small amounts of seeds and nuts to snacks.
• Drizzle a little canola, olive, or rice bran oil over salads or vegetables.
 
And enjoy! There is room to eat healthily even when the temperatures are low. Plus, you don't have to minimise taste!
 
 
Recommended Recipe
 
Spicy Carrot and Pumpkin Soup
Serves: 6
Preparation time: 6 hours
Perks: Dairy-free, low fat, low kilojoule, vegetarian
 
Ingredients
1 large onion, chopped
2 fat cloves garlic
2 tablespoons oil
2 large carrots, peeled and chopped in chunks
2 medium potatoes, cut in chunks
4 generous cups pumpkin, cut into chunks
3 tablespoons plain flour
1 teaspoon salt
½ teaspoon curry powder
1 pinch ground chilli
2½ teaspoons paprika
¼ teaspoon nutmeg
3 cups vegetable stock
pepper (a good grind)
1 additional cup water
Handful fresh mint, chopped
 
Instructions
Step 1: In a large pan, heat the oil and add the onion and garlic. Cook until softened. Add the prepared vegetables and the flour and mix, allowing the flour to absorb the oil.
Step 2: Put the mixture into the slow cooker. Add the spices, salt, pepper, stock and water and cook on high for 4 hours or low for 6 hours.
Step 3: When the vegetables are tender, purée or process the soup until smooth and return to the slow cooker to keep warm.
Step 4: Adjust the consistency to suit your personal taste – I like it thick with a little sour cream and some chopped mint. It’s also good thinned with a little coconut cream and garnished with coriander.

Tribute to a Fallen Comrade

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It was a real shock to his family and friends when Sihle Mlaba passed away on 3 June, due to stomach complications, five days after finishing his sixth Comrades marathon in 10:10:04 and seemingly good health. He was a passionate runner who loved the Comrades, and he will be sorely missed by his Midrand Striders clubmates. 
 
There are two dates that both involve tragedy for Sihle Mlaba and the Midrand Striders club: 22 October 2011 and 3 June 2016. The first date was when five runners from the club were killed by a drunk driver while out on a training run in Midrand. It was so nearly seven runners killed… Sihle and his close friend Vusumuzi Madonsela survived because they were late that morning for the regular group run, and having nearly caught up to their friends just before the accident, they were the first people on the scene. As Vusumuzi says, “We could have also died there, but I guess God still wanted us to spend more time together.”
 
According to Duane Newman, who was Chairman of Midrand Striders at the time, “It was a really traumatic time for Sihle, but he showed his strength of character, and even though he was hurting, he gave of his time to ensure his friends would be remembered. The driver was eventually convicted and sentenced to 12 years in jail – some closure for a tragic event – but Midrand Striders promised Sihle that we would continue to remember and honour his friends. We now have an annual memorial run on that day from Vodaworld to the place of the accident, and at this sad time of Sihle’s death, we also need to remember Moroese, Reneilwe, Given, Isaac and Nomvula.”
 
Recovery Time
Given his horrific experience, Sihle could easily have packed up his running shoes, and though he shared with Duane that at times it was tough to cope, he showed resilience to actually come back even stronger. That saw him run his best Comrades in 2012, clocking 9:56:24. “He was a man of strength,” says Duane. “Looking at all the races he ran, it is clear that he picked the tough races: The Tough One, Sunrise Monster, Om die Dam, Soweto, Slowmag, City to City, Jackie Gibson… and of course, the Comrades Marathon.”
 
“I think Sihle suffered from a common runners’ ailment called ‘ranmesia’ – a runner’s ability to forget, often just seconds after crossing the finish line, all the pain, blisters, aches, muscle cramps, chaffing, lost toenails, blood, sweat and tears,” jokes Duane. “Personally, I will remember Sihle as soft-spoken, polite, and always with a smile. As a fellow runner, I will mourn his loss, but celebrate his achievements.”
 
Big C Exponent
Sihle was known as a ‘Comrades evangelist,’ because he talked about the race all the time. It was even jokingly suggested that he should have been paid by the Comrades Marathon Association! As close friend and fellow Midrander Monde Matyesha says, “Sihle would take us through the Comrades route during our morning runs, giving us every detail along the route. These narrations were what novices in our morning runs used to enjoy, and it would equip them with a clear visual picture of what they will encounter. This Sihle did without struggle, because to him Comrades was the culmination of all that we would put together in our training sessions.”
 
Monde continues, “Before this year’s Down run I shared my race strategy with him and when he saw me flying past him, he reminded me, ‘Mfundisi, remember what you said,’ and I immediately pulled back – and after three attempts, I finally landed my first Bill Rowan. It was thanks to him… and it is a bitter pill to swallow that I can’t celebrate it because he is gone. One thing that soothes the pain of the loss, though, is knowing that we had a few days after the race to celebrate our achievements together.”
 
Another training partner, Collin Mothlabi, says, “Sihle taught me so much about running. I’m struggling to understand or accept his departure and that I will never see him again. I feel robbed…” These words are echoed by Tim Walwyn current chairman of Midrand Striders: “We at Midrand Striders will miss Sihle, as he made a huge difference to our running community.”
 
Last Word…
As one of Sihle’s best friends, it is fitting to allow Vusumuzi the last word: “I thank God for having afforded me a once in a lifetime opportunity of having a brother like Sihle. He was always there when I shared my struggles about my calling, and not once did he turn his back on me. As his friends, we surely can never take his place, but we would like to let his family know that we are also their sons and daughters – we truly thank them for having changed our lives for the better through Sihle, and we will always be there for them. Sihle, you will forever be part of me, my friend, brother, running partner and confidante.”

My Secret Training Weapons

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Fresh from completing my third Comrades – well, as fresh as one can be after running 89.2km – like many of the thousands of men and women who took part in the Ultimate Human Race, I am thinking about how I got to this point, and the future. Will I be running on 4 June 2017? – BY CAREL NOLTE
 
One of the reasons the Comrades is so special – and there are many – is the fascinating story around each entrant. I don’t think anyone just gets up and decides to do this race, it takes some planning and commitment. So, my Comrades story started in March 2012 when I ran my first race, the Nike 10km night run. I had weighed over 120kg just a short while before – I still weigh around 95kg, so I am no fitness mag front page model – and running 10km was very daunting! Fast-forward to 2016 and I have four Comrades medals, including my Back to Back. How did that happen?
 
Much has been written about training for the Comrades, and there are many, many resources. I devour magazines like Modern Athlete, read blogs by Sean Falconer, listen to podcasts by OldMutualLive and @bigbradbrown, and make use of the resources offered by my running club, Born2Run. (PS: So proud of my club: We won the women’s team award at this year’s Comrades with three runners in the top 10 plus lucky number 13!). Anyway, getting back to resources… these are tools that all aspiring Comrades runners should make use of, but I also think I have a few secret weapons that have enabled me to enjoy and successfully complete the journey between Pietermaritzburg and Durban. Here are a few of them:
 
1 Contribute
As the top fundraiser in both 2015 and 2016 for Comrades Charities (this year I raised R175 000), the privilege of being able to raise money and to contribute has meant that I have gotten far more in return. Not only does my chosen charity PinkDrive provide goody bags and support pre-race day, on the day they have a magnificent water point which is pure pink energy vibe – last year it carried me up Pollyshorts and this year it welcomed me home with 7km to go and I need a last push with only 35 minutes left on the clock! 
 
As a charity fundraiser you book a spot in the C seeding – meaning you are right by the action on the town hall balcony when it all starts and you gain a few minutes since you can start running immediately (the elites, A and B batch speed off!) Plus your queue at pickup is very short as you have a dedicated area. All in all, a no brainer to contribute!
 
2 Have fun!
I remind myself often that I choose to do this race, something many people can’t do because of illness or circumstance, and so I must enjoy it. I stay relaxed – getting stressed uses energy I need for the hills! And I laugh, a lot! My running partner Allan and seconder Kurt provide great humour, and on the day I try and smile at people along the road, sing when I hear lekker music, and soak up the glorious celebration of something so uniquely South African. Life has many ups and downs – like the Comrades – and it is during the tough times that one must remind oneself that there is a lot to be grateful for and to enjoy. So laugh, especially at yourself, have fun, and expect the best from others!
 
3 Mix up training and have it fit your lifestyle
Clearly one must put in some running pre race day. Apart from running a qualifying marathon in under five hours, additional, constant running is needed. This year I ran very little, around 500km, and most of that was in the gym in 5km to 10km sessions. I did one marathon and a couple of halves. I definitely had a base from the previous two years, where I ran around 1100km and 850km respectively in the year preceding Comrades, but in 2016 I had very limited time and many other commitments. Of course, I could have used that as an excuse and not entered, but I stuck to my gym short runs and used my lifestyle to train. One example was an overseas ski trip I did for work in April. (Yep, it’s a tough life, I know!)
 
I was very worried about injuring myself, because I am no ski pro, and I was concerned about losing out on gym for 10 days and not being able to train. Well, Club Med Val Thorens Sensations in France changed my mind – and I am convinced, added hugely to my Comrades finish. Not only did I have a memory-making time, but my Comrades training actually improved, not lessened! (Rumours that the outdoor jacuzzi helped are true – sitting in steaming hot water with snow around you does wonders for tired leg muscles.)
 
Skiing uses leg muscles and core strength – well, unless you want to end up flat on your face the whole time – and so my week of skiing was perfect training. My legs got a couple of hours of tough, intense training every day, in different parts of my legs, all of which being useful come Comrades, when you are on your feet for 12 hours. (By the way, this is the first year I lost no toenails and my legs were not stiff and sore – fully recovered by the Wednesday post race day.) In addition, my ski instructor, provided free by Club Med as part of my all-inclusive package, helped me develop my core even more. We purposefully focused on a strong core to make my skiing better, and to assist with Comrades preparation. Again, this year my body was far less sore and I attribute a lot of that to my skiing holiday.
 
Spending a week at Club Med Val Thorens, I was also concerned about diet. Apart from not over-indulging in the ‘bad foods,’ I needed loads of protein and variety to keep me on track for Comrades. Again I need not have fret, because the buffets were delicious, healthy, full of variety and some of the best food I have ever had.
 
Secrets to Success
So, there you have it, my ways of not letting a busy lifestyle become an excuse not to prepare for Comrades. Find clever ways to spice up your training and have Comrades compliment, not dominate, your life! Oh, and of course, don’t forget to pick the best running partner and seconding team – the people who want only the very best for you and are prepared to slog out 12 hours in tough conditions with you, for you. See you in 2017, maybe…

Boost Your Body

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When you’re training hard, especially in the build-up to a target race, it is often the combination of intense training and inadequate nutrition that decreases your athletic performance, and this will also create a higher risk of illness frequency. Therefore, take some of this advice into consideration in the next few months, especially as the flu season hits the country just as you want to take on your Two Oceans or Comrades runs feeling in tip top shape.

HEALTH CHECK LIST

Start by keeping a simple health check-list for yourself, and make sure you meet all these requirements:

• Get enough rest: Incorporate sufficient rest days in your training programme and ensure adequate sleep for at least seven hours per night.

• Avoid crash-dieting and rapid weight-loss: Chronically undersupplying energy, often done by athletes, compromises the immune cell activity. It is important to time meals to meet requirements. Even a subtle delay in food consumption after training may have negative effects. For example, to prevent the degradation of the immune system, ensure that within an hour after strenuous training there is a sufficient intake of energy (carbohydrate and protein) to avoid hypoglycaemia.

• Plan your meals: Organising your daily food intake is of great importance to ensure that the correct foods are consumed in order to meet the nutritional goals for optimal training, recovery and competition.

• Get the essentials: Having an adequate dietary intake of protein and specific micronutrients, including vitamins A, C, E, B6 and B12 along with iron, zinc, copper and selenium, are all critical factors for the maintenance of optimum immune function. Probiotics also play an important role in enhancing gut and immune function, minimising the risk of illnesses that may compromise athletic performance. The important question for athletes is whether or not supplemental form or mega doses of these nutrients are beneficial. Athletes should rather invest in nutrient-rich foods and fluids that are critical for maintaining immune system health, which will provide them with sufficient energy, vitamins, minerals and other important chemicals found naturally in food.

HEALTHY TIPS TO USE

So that’s all the theory, and here are a few examples of putting it all into good practice:

• Include high-fibre carbohydrates such as whole-wheat, multi-grain or low-GI seeded breads, fibre-rich cereals (or add oat bran to meals), brown-rice or whole-wheat pasta.

• Select a wide variety of fruits and vegetables which are packed with nutrients, and keep your plate colourful – the more colour, the better! Fresh fruit makes a good choice snack between training sessions, and make sure you include the peels and skins of the fruit and vegetables to increase your fibre intake, too.

• Include dairy such as milk, cheese and yoghurt that contains probiotics.

• Consume whole-foods instead of processed foods.

While these nutritional tips cannot guarantee that you will not catch a cold, or worse, pick up the flu, as your training hits its peak this time of year, by eating healthier you will give yourself a much bigger chance of staying on the road instead of staying in bed!

Six Steps To Health

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When you’re training for your next athletic goal, having the right fuel can go a long way to ensuring success, and your optimal nutritional status can be easily achieved by following these easy steps. – BY CHRISTINE PETERS, REGISTERED DIETICIAN

 

1. Focus on lowering your body fat percentage, instead of losing weight.

This will improve your power to weight ratio when climbing hills, but note that this should not be achieved by drastically reducing your energy intake, as this may negatively affect your training and recovery, and ultimately your performance on race day. Meeting daily protein requirements helps improve body composition, while trying to lose body fat and gain muscle mass during training.

2. Keep a daily fluid, food and symptom diary.

Logging your intake will help you get to grips with when, what and how much you are consuming, as well as how it affects your performance. This makes it easier to identify the necessary dietary changes that need to be made in order to improve. This makes it easier to identify the necessary dietary changes that need to be made in order to improve performance.

3. Establish a routine.

Meal regularity is extremely important, as missing meals can result in over-indulgence at the next meal, or choosing convenience meals and snacks which are generally high in fat and sugar, and low in nutritional value. Keep that balance going!

4. Keep an eye on your alcohol intake.

Alcohol is loaded with empty calories and can promote fat storage, and can negatively affect motor skills, strength and performance. So, switch to a light beer or spritzer (white wine and soda), or a single tot of spirits with a low-calorie mixer, e.g. a diet cold drink or soda water. (e.g. a diet cold drink, water or soda water). Note that drinking light beers or single tots of spirits does not mean that you can drink more!

5. Enjoy a variety of foods.

There is no single magic food. Each food offers its own specific nutrients and eating a variety of foods helps ensure a well-rounded nutritional intake. Don’t cut out any foods just because it’s the latest fad to do so.

6. Focus on natural foods.

Don’t get manipulated by clever marketing that you need special sports supplements and aids in order to perform optimally. Remember, your diet is your biggest insurance for health and performance, and natural food has been proven to have as good an affect on performance as ergogenic aids, if not better. For example, try the humble raisin instead of a sport’s chew, as studies have found that raisins perform just as well as a carb supplement. Recent studies found that raisins perform just as well as a carb supplement, including zero gastrointestinal side-effects for endurance sport.

 

The Bottom Line…

The overall thing you have to keep in mind is to keep it natural and balanced: Fruit, veggies (and leave those peels on!), whole grains and lean meats. Eat more seeds and nuts as a snack alternative, and remember to keep hydrated throughout the day. These simple rules will make you feel energised and will help improve your running performance. These simple rules will make you feel energised and will help your performance in training and chasing that PB!

While good old water is most runners’ tried and trusted go-to, a sports drink with added electrolytes will rehydrate you while also adding a combination of sodium and carbohydrates, which in turn also help more water to be absorbed, but some sports drinks are packed with concentrate and sugar, so try these healthy and effective alternatives:

•   Coconut water contains essential electrolytes, punching more potassium than a banana! There is no added sugar or fat, and it’s one of the healthiest options to replenish lost nutrients. It contains easily digestible carbs from natural sugars, which makes it a great alternative to sports drinks.

•   Green tea gives you a natural caffeine kick, while the antioxidants increase the body’s ability to burn fat as fuel, which improves muscle endurance. For endurance junkies, drinking green tea can help your blood-flow, because flavonoids relax blood vessels, so blood can flow more easily.

• ‘Wild’ water: Choose sparkling water with soaked strawberries and mint, or still water with ice, lime and apple slices. These drinks provide something different with the bubble, kick and flavour, but won’t overpower with sweetness, so you will cut calories.

Winter Warmers

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The mornings are now colder and darker, and you’re wrapping up a little more when out on your run, so try these great recipes to keep you fueled and ready for your winter running, all while warming you up on the inside. – BY CHRISTINE PETERS, REGISTERED DIETICIAN
 
1 SALSA JACKET SWEET POTATO
High in fibre and iron, and low in fat, but go easy on the cream cheese. Sweet potato is also a great source of vitamin A and magnesium – the relaxation mineral! If you’re adamant about cutting down on the carbs, then sweet potato is the answer.
 
It gives you high levels of potassium, evening out blood pressure, but is low in fat. Serves: 1 Time to make: 10 minutes. (Note: You can also make it meat-free: Omit bacon and add 1/4 red capsicum, chopped.)
 
Ingredients
1 cooked baked sweet potato
1 rasher rindless eye bacon
1/2 x 400g can of mixed beans, drained, rinsed
1 spring onion, chopped
3 tablespoons salsa sauce
2 tablespoons extra-light Philadelphia cream cheese
 
Step 1: Cook bacon until crispy. Cut in pieces and mix with beans, spring onion and salsa sauce. Use to top jacket potato.
Step 2: Top with cream cheese and serve.
 
2 SCRAMBLED EGGS WITH SALMON
High in iron and protein, great to get you going in the morning! Also, salmon contains bioactive protein molecules that provide support for joint cartilage and insulin effectiveness. To mix it up, try using smoked salmon, smoked chicken, spring onions and a sprinkling of cayenne pepper or paprika. Serves: 2 Time to make: 10 minutes.
 
Ingredients
4 eggs
1/2 red capsicum, diced
Slices of lemon
6 tablespoons skimmed milk
115-150g cooked salmon
Freshly ground black pepper
2 tablespoons chopped fresh parsley
1 whole wheat Pita, toasted
 
Step 1: Place capsicum in a small microwave dish and cook on high for 30-40 seconds. Set to one side. Break salmon into bite-sized pieces.
Step 2: Beat eggs together with milk. Heat on high for a minute, beat with a fork and cook for another 30 seconds. Beat again and cook for a further 30 seconds. Remove from heat and add diced capsicum and salmon. Mix together and cook for a final 30 seconds – the eggs should still look a little wet. Season with pepper and parsley.
Step 3: Meanwhile, heat pita for 30 seconds and slice in half. Place on a serving plate and fill with scrambled eggs. Serve with a slice of lemon.
 
3 MOROCCAN CHICKPEA SOUP
Dairy-free, high in fibre and low in fat. Chickpeas curb hunger cravings and are also great for cholesterol. Garlic is also well-known for its antiviral properties, keeping you healthy in your winter training months. Serves: 4 Time to make: 25 minutes.
 
Ingredients
2 teaspoons olive oil
1 onion, finely chopped
1 large carrot, peeled, diced
2 sticks celery, trimmed, diced
2 cloves garlic, crushed
2 teaspoons Moroccan seasoning
2 x 400g cans chickpeas, rinsed, drained
400g can chopped tomatoes, no added salt
2 cups salt-reduced vegetable stock (or chicken stock) and 1 cup water
Black pepper, to season
Low-fat yoghurt, to serve (optional)
Coriander leaves, to garnish
 
Step 1: Heat oil in a large heavy-based saucepan over medium heat. Add onion, carrot and celery. Cook for 6 minutes or until vegetables are soft. Add garlic and seasoning.
Step 2: Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low and simmer for 15 minutes. Set aside to cool slightly.
Step 3: Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.
 
Winter Nutrition Tip: Eat More Oranges
We all know that oranges contain a healthy amount of vitamin C, so they’re recommended in the winter months to help us avoid colds and flu, but eat enough oranges and you may experience less muscle soreness after hard workouts as well.
 
That’s because oranges supply over 100 percent of the daily requirement for the antioxidant vitamin C, and studies have shown that taking vitamin C supplements for two weeks prior to challenging exercise helps alleviate muscle soreness.
 
This fruit's antioxidant powers also come from the compound herperidin, found in the thin orange-coloured outer layer of the fruit's skin (the zest). Herperidin has been shown to help lower cholesterol levels and high blood pressure as well.
 
So, add orange sections to fruit and green salads, or use the orange juice and pulp for sauces to top chicken, pork or fish. And to benefit from the herperidin, use the orange zest in baking and cooking. Select firm, heavy oranges, and store them in the fridge for up to three weeks.
 
Orange zest can be stored dried in a glass jar for about a week if kept in a cool place.

Troublesome Triple Green

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I can now really say that I have seen the good, the bad and the ugly of Comrades. I won it in 1993. I have run a silver time 10 times. I got put in the ambulance in 2013 and finished my race in St. Anne’s Hospital. Now in 2016, going for my 30th medal and Triple Green Number, I got cut off in Pinetown. The one thing I still have never done, however, is voluntarily got into a ‘bailer bus.’ – BY TILDA TEARLE

This year my training went well up until 1 May. Then I ran the Deloitte Marathon and at 39km I pulled up like a lame horse. If I had been a race horse, I would have been shot immediately… and probably made into meat pies. Luckily, I am not a horse.

I didn’t run a step for two weeks, and after much poking, prodding and ‘wheel alignments,’ I was able to limp 4 or 5km at a time. The week before Comrades, things were feeling a bit better, and my thoughts were “better to try and fail than not try at all,” so I decided to remain optimistic and confident. I knew that I would have to take painkillers on Comrades day, so discussed this with a doctor who reluctantly wrote a prescription for medication that would not cause nausea. He told me that he believed “my balls” were too big!

 

Stiff Upper Lip

Comrades’ morning dawned and off I went to Pietermaritzburg, with hope, but not the same feeling of joy I normally have. I knew I was in for a tough day, but Savages club mate Robbie Richie and I planned to run together if everything went according to plan. On a ‘Down Run’ I make arrangements to see husband Clive and my mom in Alexandra Road. This year I ran past them, gave them a hand tap and burst into tears, but Robbie gave me a pat on the back and I pulled myself together. There was no time for tears.

From there on the run was uneventful. The sun came up and I saw “the cow,” “the rhino,” and the lady being pushed in the adult pram. Our pace was slow, but on track, and before halfway I found Dave Williams, who said he was fine but slow. Suddenly I realised I needed to get moving to get through halfway before cut-off… I have never had to worry about cut-off times before! Thankfully, we skidded through halfway with about five minutes to spare, but by this time I was into “pain management.” After so many hours this tablet, then after so many hours that tablet.

 

Getting Harder

At Heidi’s I stopped at the Riverside tent for a chat and a bite of a sandwich. I was told that Dave Williams was a minute behind me, and I was happy he had got through halfway as well. Robbie and I soldiered on, but later I lost him when he went on ahead. I got to Hillcrest and met my sister, who had a sandwich for me, and I told her I would prefer a Rennies tablet, and that I really wished the day was over. I had now found a new friend from Boksburg, who attached himself to me, and we soldiered on. My legs were on fire and my kneecaps felt like nipple caps. I was hating the day.

When we got to Pinetown someone said that we had two minutes before cut-off, and suddenly we were sprinting (at least, I thought so) through Pinetown to get to the cut-off point in time. My watch said 9:33 and the cut-off was 9:30. The barriers were up and they were pulling up the timing mats, so I quickly jumped on a mat so that anyone tracking me could see I had gotten to Pinetown. The decision that I was not finishing Comrades 2016 had been made for me.

 

Home, James…

I gladly got into the ‘Greyhound’ that was waiting for the cut off runners. In fact, there were many buses, as there were many runners who didn’t get to Pinetown in time. The cut-off bus is actually a fine place: There are biscuits, potatoes, juice, and more, but on the bus I told those runners that were moaning to stop. I told them if they die tomorrow, it would never be written on their gravestone, “Here lies so and so… he failed to finish Comrades 2016.” I also told the novices to look at the number I was supposed to be running, and that I should be the sad one. Then a female novice with a cell phone came to sit next to me, and started taking selfies of herself with me. She wanted proof that we were on the same bus!

Meanwhile, I used her phone to call Clive and tell him I had missed cut-off and would see him at the finish, but there were no tears. And as our bus sped down to Kingsmead, I looked out the window at the suffering runners and thought to myself, “I’m actually glad I’m on the bus.” But when I tried to get off the bus, I needed two guys to lift me off and put me on the ground!

 

Once dropped at the finish, you have to go through a special entrance and over a timing mat – I suppose they track how many cut-off runners there are. There is coffee, tea, Coke, soup, etc., and there are tables and chairs for relaxing. I didn’t relax, instead going to wait for Clive, but he was taking a long time to get there, so I went to our plan B and dragged my body to the Savages tent. I then got Claire to phone him and tell him to meet me there. He duly arrived and said he was sad for me – in fact, he had been feeling sad the whole day, because he knew I was not happy – but I have to admit to not shedding one tear over a non-finish. In life, I have always taken the good with the bad. Comrades will always be there, and I would prefer to enjoy my 30th rather than hate every step. As they say in the classics, “I will be back.”