Category: Features

Watching my daughter go from non-runner to half marathon finisher and sharing the roads on her journey made for a most special memory. – BY STEVE REES

In August 2015, my youngest daughter Lara, aged 20, joined our local Run/Walk for life group and began to run. I was an existing member and watched as she progressed rapidly from walking round the Run/Walk for Life field, to jogging round the field, and then joining the group on the established road routes around Bedfordview and Edenvale. Very soon, I watched, with some envy, as Lara began to run at the head of the Run/Walk for Life group.

Towards the end of 2015, Lara joined my wife and I, regular Modderfontein parkrun participants, on our Saturday morning parkruns. (My wife and I both have our red “50” T-shirts.) When Lara first joined parkrun, we had very similar times, but once again, within a very short space of time, Lara finished way ahead of me! She then joined the Greenstone Hills Running Club, and with club runs, encouragement and motivation from members, Lara’s love of running grew and she achieved better and better results.

21^st With a Difference

Lara decided she wanted to do something really memorable for her 21^st birthday in 2016. Rather than a party, she decided she wanted to run 21km for her 21^st. Now, the iconic Old Mutual Two Oceans Half Marathon was ideally suited, as this was run on the 26th March, and Lara’s birthday was on the 28th March, but we had been warned that the registration process for the Two Oceans was challenging, as there were so many prospective participants. This proved to be true and we spent almost one whole day online with numerous panics when the registration page crashed! Eventually, we were both able to register for the 2016 OMTOM!

However, early in January Lara began to complain of a pain in her ankle after doing the Dischem 21km. Initially, after a visit to a physiotherapist, the diagnosis was a strained tendon caused predominantly by incorrect shoes. Massages, new shoes and a short rest period were prescribed, but the new shoes and rest made no difference. In fact, the pain intensified, and with Two Oceans approaching rapidly, Lara began to think that this injury could prevent her from competing. The seriousness of her injury was confirmed, after visiting a different physiotherapist, when a scan revealed a stress fracture in her ankle! So, at the end of January, Lara was told that in order for her ankle to heal in time for Two Oceans, she would not be able to run at all until then!

This was devastating news and Lara began to think that her dream of running the Two Oceans 21km race for her 21st may not happen. How could she train? The sports physiotherapist prescribed a programme of spinning and ‘water running,’ and allowed Lara to continue her usual weight training, so Lara obtained a flotation belt for the pool and spent hours ‘water running’ in what was often pretty cold water. She approached this new training with the same conviction she had for her running – she still got up at 3:45am, and instead of going for a run, she followed her revised training programme.

Smooth Sailing

Lara and I duly lined up at the start of the 2016 Two Oceans Half Marathon in pouring cold rain, nervous of what lay ahead and concerned whether Lara’s ankle would be ok. This would be the first time she had run in two months. She wore an ankle brace and we hoped for the best. In commemoration of our Two Oceans half marathon, Lara had a special T-shirt made with the words “Strong Alone Unstoppable Together” on the back. This encapsulated the journey that we travelled together as a family to take part in the Two Oceans. It also echoed the Two Oceans slogan, “Run As One.”

Happily, her ankle held up and La and I finished the Two Oceans 21km and received our treasured medals. We now have plans to do it all again next year! We could not have achieved this without the support and understanding of our family and friends, so thank you Marisa, big sister Kate, George and Mel. Strong Alone, Unstoppable Together!

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 fit. – BY CHRISTINE PETERS, REGISTERED DIETICIAN

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 fix 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, 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) that 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 drop, without watching your weight go up. Plus, you don't have to minimise taste!

You learn so much about yourself when you run 56km, and one thing I learnt in running my first Old Mutual Two Oceans Ultra Marathon is that my faith in my fellow South Africans is not misplaced. – BY MICHAEL VLISMAS

It’s so easy to see the news and believe we live in a country being ripped apart across racial lines. It’s easy to mistakenly believe that South Africans are all racists who argue about colour and language and cannot live side by side. But when you run 56km on the streets of South Africa, you realise what a lie this is, perpetuated by politicians who specialise in highlighting what keeps us apart, so that we may, out of fear for each other, support whatever agenda they push onto us. But this is not the real South Africa, what I saw during my race.

I saw South Africans of all races and languages doing exactly what this year’s race asked of them – to run as one. And they do it so easily, because ordinary South Africans are all one at heart. I saw runners stop to help a fellow runner who tripped and fell. I even saw one runner turn around and run back after he’d heard a runner fall behind him.

As we ran through Kalk Bay, we clapped hands for the two old white rockers who’d set up in their roadside garage and were cranking out some amazing tunes on their electric guitars. There was also a lady and her young children in their driveway making pancakes for the runners. And further on, the coloured ladies were handing out their baby potatoes. And I heard that most beautiful way of the black man who, when an elderly white man declared his race over, exclaimed, “Sorry, Baba. Sorry.” Just a simple way to say I share in your suffering. Or maybe even more significant, I recognise your suffering. You are not invisible.

With a Little Help from Friends

When we reached the start of Chapman’s Peak, I felt my legs falter, and then a bus came up behind me. A Cape Muslim man was at the front of it, and we took on that hill together. He carried about 50 of us up that hill, telling us when to stop and walk and then when to start running again. I know I would not have made that hill without him. That’s what South Africans do. Sometimes we run up a hill together. Sometimes we have to walk. But always we keep moving forward together. And when we reached the top, a Kaapse Klopse band heralded our achievement with their trademark music, playing with such passion that I know a symphony in the Sydney Opera House wouldn’t have come close to moving me as much.

I ran through Hout Bay, where people from the squatter camp had come to join the throngs lining the road and cheering us on. When we reached Constantia Nek, I was forced to walk. “Michael from Strand,” said a voice behind me, reading my name and club on my vest. “Are you okay, my friend?” An Indian man pulled up next to me, and put his hand on my shoulder. “Ja, it’s just a bit eina,” I told him. “Me too, my friend, I’m also hurting. I’m just hiding it better than you. C’mon, let’s go together.” And so I started running again. I think about what he said. We are all hurting. Some of us just hide it better. So many South Africans hide their own hurt, but are there to help others.

Doing it Together

Once at the top of Constantia Nek, there are some sneaky hills – some runners in my club call them the “Damnit Hills,” because you don’t expect them. Two Indian men were running behind me as we hit the first of these, and I couldn’t help but smile as I heard one say to his friend, “No man, now I’m just bedonnerd.” Bedonnerd… what a fantastic word. In that moment, there was no question of the politics of language. No tearing down statues or protesting for the rights of only one language. Just a moment of being purely South African. Words like lekker and bru and bra and eish and yebo, and so many others that are more a part of our South African-ness than any legislation could ever force upon us.

And as we ran across the finish line, a black man put his arm around me and said, “We did it!” You know what, we did. For one day, once again, ordinary South Africans did it. They came out in their thousands, stood on the side of the road and cheered for their fellow South Africans from start to finish. They showed each other compassion, gave each other hope, inspired and helped each other. Because that’s who we are. Sometimes we stumble. Sometimes we walk. And sometimes we run. But we always get on with it, together. We are ordinary South Africans who do what ordinary South Africans do. We are extraordinary to each other. Every single day.

When you run for longer than 90 minutes, eating and drinking become imperative for optimum performance and sustained health, and there are many aspects to planning your race nutrition.

This time of year is all about qualifying marathons and running ultras in South Africa, and no matter what level you’re at in terms of running speed, you must meet your nutritional needs in order to achieve the results you want. And when it comes to fuelling for the ultras, practice is definitely the answer. Make sure that whatever snacks, fluids or gels you use, as well as meals before and after a race, are tried and tested – it’ll only heighten your performance and recovery. Also follow these general guidelines to munching for the long haul.

1. BRING ON THE CARBS

Endurance exercise puts a great demand on your glycogen stores and depletion can lead to fatigue and poor recovery. Therefore, if you’re running for more than 90 minutes, you should consume 40 to 60g of carbs for every hour of exercise. The carbohydrate consumed during training can be in the form of an energy drink, gels, energy bars, fruit, baby potatoes or sandwiches. Try to eat a well-balanced meal consisting of wholesome carbohydrates, lean protein, a small amount of unsaturated fat and fresh fruits and vegetables within 45 minutes after your run, to assure recovery quicker.

2. PACK IN THE PROTEIN

Protein is needed for muscle growth and repair, and your protein needs can be achieved without the use of supplements. Consuming a healthy, well-balanced diet that includes lean proteins will allow you to eat enough to meet your increased needs during your preparation for the ultras. Good sources of protein include lean meat, poultry, fish, eggs and fat-free dairy products that contain essential amino acids.

3. GET HEALTHY FAT

Endurance athletes should consume less than 30% of total calories from fat, and less than 10% from saturated fat. You should include a small amount of healthy fat in your diet – unsaturated fats are considered healthy and are necessary in a healthy balanced diet. As a concentrated source of energy, it can contribute to weight-gain when eaten in excess, so make sure you manage your intake!

4. HYDRATE EFFECTIVELY!

It is crucial to replace your daily fluid losses, because the effects of dehydration are felt quickly and can affect your performance during training and on race day. Make sure that you have a plan formulated to meet your fluid needs during training and on race day. In SA, we often have hot and humid conditions on the run, so make sure you drink regularly, and during runs lasting longer than two hours, include an electrolyte supplement to balance sodium and electrolyte losses.

5. INTRODUCING NEW STUFF

Always familiarise yourself with new foods or drinks during training. Many runners have experienced stomach distress when they have tried a new nutritional product in a race for the first time. If an event is going to have a certain food or drink on the course and you will not have your own available, use it in training to make sure it works for you. The golden rule is don’t try anything new in the race!

6. TIMING IS EVERYTHING

When possible, use downhills or times of decreased levels of exertion to eat and drink. Additionally, practise eating and drinking at different intensity levels during training, to see what works best for you. Set the timer on your watch to remind yourself when it is time to eat or drink, or use landmarks or course markings to remind you to fuel up.

When I suffered sudden chest pains early in a race, I had no idea how serious the problem would turn out to be. – BY MOGAMAT PHALDIE CASSIEM

Our Modern Athlete correspondent Ciara Picco brings us the experience of her journey to the Puma Disc Launch in Jamaica! A day at the track watching the Boys & Girls Championships, a chance to see the best rising talent Jamaica has to offer! It was going to be a great day! 

The body clock had me up early today, so another easy start to the day, bath time, breakfast a bit of the T20 World Cup then off to the lobby for our first transfer.

Again PUMA had us in suspense with our initial destination.

Just down the road from the hotel we found ourselves stopping in at Chris Gayle's Triple Century Sports Bar. In what I've come to experience as the norm here in Kingston, the serving staff are only too happy to get you what you need. First come a wave of waters, then Coke, Sprite and even a few Red Stripes. Next it's onto the food a selection of wings, quesadillas, spring rolls, pork wraps, shrimp kebabs and salads. We ate our fill then it was off to the track champs!!

At the bar, the champs were on the big screen and so we got a taste for what was waiting ahead at the stadium. Claxons blaring, flags flying fanatical supporters willing their talented athletes home.

It was an electric atmosphere with insane amounts of energy on and off the track, the three favourite teams on the day are Kingston College KC, Jamaica College JC, and Calabar.

After my conversation with Jevon Francis I could only come here and support Calabar. As it turned out our tickets were in a section dominated by the Calabar faithful, right into the noise and right into the winning team we went.

Overnight Calabar were in third but with their performances earlier in the day, by the time the 110m hurdles came around they were consistently edging ahead. C'Bar took the race with a 1,2 finish.

The roar you hear in the race is consistent with every event no matter the age group, everyone gets the same amount of spurring on. The crowd even erupted for the Honourable Prime Minister Andrew Holness when he arrived.

The pride, passion and professionalism shown by the athletes, the organizers and the 30,000 strong crowed really lends itself to a great development structure for the youth to flourish through. These champs are definitely, one hundred percent, the reason why Jamaicans excel in track and field, and consistently swap world records with each other.

Our final stop of the evening was at Tracks and Records. After a long day out on the track it was now time to refuel. Naturally the championship was showing on every live screen in the restaurant so we were able to catch the final events which included the 4 x 400m relay. Just like in the stadium, the restaurant erupted, with the news of Calabar's win in the race and overall in the meet.

The last week has been a great success, not only for the puma athletes, but for the brand themselves on the whole. With my Disc Ignites put to a full day’s work I'm still walking on fresh feet, happily trotting back to my hotel room for a good sleep before departure.

That's it from Jamaica, thank you for having me.

Our Modern Athlete correspondent Ciara Picco brings us the experience of her journey to the Puma Disc Launch in Jamaica! A day at the track and watching world-famous athlete Usain Bolt in action – all in a day’s work!

Amazing what a good night’s sleep can do for you.

Had a bit of spare time first up, so I was in no rush to get to breakfast. A nice rejuvenating shower and an AC electricity reminder (hair dryer is too powerful for the island) I was off to see what the buffet had to offer.

It seems earl grey is the tea of choice here YAY! Warms me to the core to be offered earl grey ahead of any other beverage.

The schedule for the day moved up quite a bit so after breakfast I stopped by the business centre for a bit of work and to check in with home and familiarize myself with the events ahead, oh, and to get the cricket score. That I could've skipped out on. Everything started sinking in, in a few hours I was going to see the world’s fastest man! Live! In the flesh!

A quick change into my Modern Athlete shirt and I was ready to go meet my transfer in the lobby. Gosh today was hot. Side note I might see snow on Sunday in New York.

We arrived at the University of the West Indies to various international broadcasters doing TV interviews with the man of the moment. He kindly obliged to a Mariokart derby and of course won, is there anything he can't do?

The print and online media were then taken to the basketball court for our time with the lightning Bolt. Colin Jackson former world champion, another of Puma's brand ambassadors introduced Usain and from there we had answered many questions on varying subjects.

In summation the man's preparation for the upcoming Grand Prix and Championship are on track, despite an early season injury, he eluded to participating in the 200m at the Grand Prix however left his Olympic events unconfirmed.

Usain's thoughts on his new togs are ones of a very pleased sprint champion, he is the first athlete to use both the Disc Ignite and the Disc Spike in training and the products support him fully to be where he is. It was comically mentioned that when he ran his 100m world record his lace came untied so he's quite happy not to worry about laces anymore.

We got a full feel of passion and pride for Jamaica while listening to Usain talk about his success thus far and the success of Jamaican sprinters in general. He loves his country and countrymen more than anything in the world, his main goal is to do right by them, and by doing right by them this allows him to do right by the international audiences. 

On the development of talent, he spoke highly of the boys and girl’s national champs, the fierce rivalry of young men and women competing yearly for their school to win a national title is what breeds the winning instinct of Jamaican athletes. From this young high school age, the athletes learn to compete with a stadium full of people egging them on, and every Jamaican talent has been spotted at these champs from an early age and so the level of hunger to achieve in the teens is high.

The big 'R' came up too and Usain was quick to wave it away ensuring us that he will not retire at this year's Rio Olympic Games. He is keen to take it one year at a time and also still has a goal to run the 400m in under 45sec, which his coaching and management believe is an achievable goal. On age, the only difference from when he was 21 to now that he is almost 30 is that it takes a little longer for injuries to heal, but the champ is just as excited and hungry to compete as ever. When the day comes that he leaves competing he wishes only to be remembered as an inspiration to young people, the cool guy who had fun living his dream through hard work and determination.

Well, I will certainly remember him like that always. A very humble, fun loving hard worker and ambassador for track and field.

Our Modern Athlete correspondent Ciara Picco brings us the experience of rubbing shoulders with the rich and famous while attending the very exclusive Puma Disc Launch in Jamaica! 

When leaving for the launch we were told to bring our passports with, that was it. I grabbed mine got in my transfers and drove out of town traffic to our unknown destination.

It was an airfield! How exciting!

Once going through security checks we congregated in the enclosed area at the start of the apron, and when the time was right we were called onto the apron to stand in front of a hangar. This turned out to be so apt with the Disc Ignite and the Disc Spike having a similar amount of engineering in them as a small plane.

Adam Petrick, Global director of Brand and Marketing at PUMA, gave us a historical view of the German engineered shoe and its beginnings 25years ago. From its conception the shoe has gone from strength to strength branching into more than just track and field.

From here came the introduction of Kohei Hagio PUMA'S Senior Head of Product Line Management for Running and Training Footwear. Kohei took us through the two products, the advancement in technology and the key features of each shoe.

What is most exciting about the brand is that they test their products with the young athletes who compete at the boys and girls national champs. Not only does this give PUMA really quick in-competition feedback but it also allows those boys and girls an opportunity to be supported to do their best in the competition by way of using top quality equipment. So it creates a win-win balance for both PUMA and the athlete which in turn is crucial for the development of track and field.

This became apparent while speaking to Jevon Francis (21), who in his time at the boys and girls champs broke the 400m record once held by Usain Bolt.

He told me when he was a young teen teachers and friends convinced him to participate in track and field even though his first love was football. He showed promise and was given a pair of spikes which he took home and kicked ball in. His mum scolded him and said to him to respect what he had been given, because it was given to him and him alone to do great things with. From that day on Jevon worked at track and trained everyday harder and longer than any of his team mates until he surpassed the expectations of even his coach. Jevon said that if it weren't for track and field and the support he has received from PUMA he would have been lost in the system, and up to no good. Now he is another up and coming Jamaican fast man and an Olympic hopeful.

It's stories like Jevon's, like Bolt's, that truly allow you to see the positive impact that brands like PUMA have in the world.

Tomorrow we are off to boys and girls champs to see the future of Jamaican track and field.

On 18 January, Cape Town-based runner Kim Stephens wrote a Facebook status update about President Jacob Zuma and running. Within days it had gone viral and been shared over 20,000 times, featured in the news, and Kim had been asked to do interviews for several radio stations and newspapers. As the 36-year-old explains, it was just something she felt like saying, and she had no idea the effect it would have on people… – BY SEAN FALCONER

“I feel like Zuma needs to go for a run. Takkies on, lube up, head out for a trot, sir. One foot in front of the other, on the pavements of your country. Pass your voters, and non-voters. You can't tell them apart via race, sir. Foot in an uncovered manhole? Sorry about that. Dodge the human waste of the homeless. Run on. Wide berth around the tik-head that might take your emergency R20 Coca-Cola cash. Run. Run some more. Pass the businesses advertising closing down sales, the derelict office blocks. Pass the homes with laundry hanging on communal fences. High-five the babies playing in dirt. Steer clear of the children that should be in school. The school with the long drop, no text books, and an underpaid teacher. Run, Zuma.

Look far from your vantage point and note the unity, mixed marriages, mixed families, students of all races standing together for a common cause. See the colour-blind children of South Africa. Observe keenly the pain and suffering of the poor, with their lack of role models and inefficient education. Take note of the growing force that is standing up against you, to uplift the poor and bring about true equality. See the privileged communities becoming aware of their position, and using it to improve the lives of others. You didn't, so they did. Now run home, Zuma. Back to your 20th child. Back to a life of luxury and total lack of empathy. Mind you don't trip on your shoelace as you go.”

Overnight Fame
Kim says that she put her thoughts into a running context because the sport plays such a central role in her life, but the post was just something she felt like saying, given her concerns about what is happening in SA at the moment. “I am passionately pro-SA and all its beauty, diversity, and complexities, but I don't claim to know it all, and this was just a Facebook status update. I certainly did not pen something with the intention of gaining such a vast reaction, and never in a million years did I think I would be managing personal media appearances and permissions over a Facebook status update.”

“Some people sharing my post absorbed my intention and the messages I received from around SA blew me away. We're beautiful, the citizens of this crazy land, and hopeful, and so strong. Unfortunately, others turned it into something else and sprinkled it with their own agendas, but every negative comment was an opportunity for me to learn. And to those who said that I was posting from a privileged perspective – you're right, I am very privileged, compared to the vast majority of South Africans. That is what moves me to want to see change. I am also passionate about understanding our divides, and finding ways to bring us all closer together, because united we’ll thrive. We need to be cognisant of our past, and positive about our future. We need to give back, uplift and listen.”

Late to Running
Born and raised in the Western Cape, Kim moved to PE at 15 and finished her schooling there, but says she was definitely not sporty. She studied business communications after school, then started a family, moved back to Cape Town, and after her third child, a friend encouraged to her to start walking to lose the baby weight. “I entered the Knysna Forest Half Marathon, which I ran to raise money for a charity that created maternity packs for hospitals. It took me forever to finish, over three hours, but when I came in, I said to my dad I think I’m ready for Comrades!”

As Kim upped her mileage, so she found that she loved the ultras most, and today she has run Comrades twice, done the Two Oceans ultra twice, plus two Puffers and three Otters. “I have an equal love for road and trail – trail running is a spiritual place with beauty that can’t be beaten, but on the road I can just switch off and meditate through the motion. Also, I love road running because it’s one of few communities in SA that is fully integrated. Once we’re all in club kit, nobody knows how much money you have or what job you do – that can’t make you run faster.”

Mixed Reactions
Kim says that the initial media circus around her post lasted a week or two, but things soon quietened down again. Still, she says her efforts to get people thinking will not end there. “I am still getting three or four friend requests a day, and I’ve had amazing conversations with people from all over SA who wanted to converse, not fight. It was very uplifting to see how many people are willing to hold hands and run for the finish line together. That doesn't mean we must stop talking and listening, learning more about the communities around us, and letting go of the prejudices that hold us back. We need to keep running and connecting. Also, I have learnt much through the journey… including, if you write something that might catapult you to some kind of temporary internet fame, use paragraphs!”

Ed’s Note: The publication of Kim’s piece is in no way a reflection of any political views held by Modern Athlete magazine and its staff. Also note that we inserted paragraph breaks in her original Facebook post to make reading it easier.