Category: Racing

A record field of over 11 000 runners and walkers, including Safari novices Kathy Manson and Bev du Rant of the New Balance Multisport Club, enjoyed ideal running conditions and a great atmosphere at the 23rd running of the Safari Half Marathon and its shorter events on Worker’s Day.

Safari Half Marathon, 10km Walk & 5km Fun Run, Wellington, Boland, 1 May 2010

It’s 6pm on a Friday evening and two over-40 ladies with 14 months of running experience and a few half marathons under their belts were on their way to their first Safari Half Marathon. We had booked into a guesthouse for the evening – in order to sleep later on race morning – and headed to Paarl for pre-race pasta carbo-loading. Well, the pasta soon turned into rugby (the Stormers thumped the Crusaders!), pepper burgers for two… and some wine.

Back at the guesthouse two glasses of sherry awaited us. Despite having a mosquito keep us awake until about 4:30, we left at 6:30 for the school grounds. At 7:15 we were on the run, but after planning to run together, we lost one another in the crowd. One of us was feeling strong and running well, but for the other, the legs were not all that strong, thanks no doubt to the night before, but walk/running did the trick. So, the focus became trying to keep up with the sub-2:00 flag, then the sub-2:30 flag, and eventually to just finish the race. One of us did our best time and the other her worst, though we’ll never name the names…

It was a beautiful day and the surroundings were breathtaking. The route was easy up and down, with regular water points. All in all, a great vibe and one of the more pleasant 21.1km runs.

Running plays a large part in almost every sport practiced at a competitive level. We explore running’s role in soccer by chatting to South African soccer superstar, Bafana Bafana player Matthew Booth. – BY MICHELLE PIETERS

The 2010 FIFA World Cup™ is only days away and soccer fever is reaching an all time high across the world. The greatest show on Earth will take place on 11 June on African soil and soon soccer lovers will see their favourites trying to outplay each other to achieve the highest glory in football.

Soccer is not just about good ball handling skills and technique; body conditioning is one of the most important aspects distinguishing a good soccer player from an excellent one. Take into consideration that an average professional soccer player runs about 6-9km per match and you will understand that soccer players need to be super fit! Midfielders tend to cover a lot of ground during a match. Though strikers cover less ground, they work hard as their running on the field consists of short bursts of sprints.

LEAN AND MEAN
If you want to be a professional soccer player there is no lazing around. Professional soccer players train every day. “If you miss a training session you will feel it the next day. That is why our pre-season training after our month-long holiday is so intense. While the players have recharged their batteries, they have in fact lost virtually 50-70% of their playing stamina,” says South African soccer defender, Matthew Booth.

The tall soccer star plays for Mamelodi Sundowns after signing from Krylia Sovetov Samara, where he was captain of the team. Matthew, who made his debut for South Africa in 1999, will be part of the Bafana Bafana team ready to tackle the best in the world in a couple of days! 

Soccer is in his genes. Paul, Matthew’s father, was a keen amateur footballer, and Matthew soon followed in his dad’s footsteps. He is drawn to football for a number of reasons. “The fact that soccer is a team sport and is played by players who come up against teams of varying skill, always creates a number of various outcomes. Also, the game combines a number of skills such as movement, coordination, tactical awareness and courage”.

TRAINING
Soccer training pre-season consists of training sessions twice a day.
The morning gym session includes:
• A general gym circuit workout that targets the whole body.
• A treadmill run of 10-12min (at a pulse rate of 150-170 with the treadmill set at varying gradients).
• A core session is done on six to eight stations in the aerobics hall.
• Each player repeats the entire circuit two or three times.
The afternoon session involves:
• Ball work, stamina and a bit of tactical work. This session can last from one to two hours.
• Afterwards, where possible, stretching is done in a pool. This session helps to lessen the effect of the inevitable lactic acid build up.

“I mostly do a bit of road running when I’m on holiday, just to keep me ticking over. In a month I will probably hit the road twice a week for a 3-4 km run. Most of our stamina running is done when we return to our clubs for pre-season training. The fitness gained from running helps to play a 90min plus game of football, where stamina is definitely needed!

He finds running on a treadmill very boring! “But out on the open road while on holiday in the Cape Peninsula is one of the best things one can do! You always feel good about yourself after a run.” Matthew has not done any running races, apart from when he was at school (400m/800m), but adds that he would love to test his endurance by competing in the Two Oceans or even Comrades. “I take my hat off to the athletes who regularly compete in these races.”

SPORTING GLORY
Matthew attributes his success to one thing: perseverance! He is very excited about the upcoming World Cup and has high hopes for South Africa. “I think we can progress to the knockout round, but once there, it really depends on who we meet. I am looking forward to proving all the doubting Thomas’s wrong… on and off the field.”

Matthew does not like losing. “Even from a young age I think this has always been a big factor in what drives me. I also live a pretty healthy lifestyle with few bad habits.” This has undoubtedly helped him become the sportsman he is today.

And when he is not on the soccer field, he enjoys playing golf and tennis, and of course watching virtually any kind of sport! “Watching the Comrades on TV was always a tradition in our family as well as going down to the main road in Fish Hoek (where I grew up) to watch the Two Oceans.”

Sport is and always will be a vital part of Matthew’s life. “I’m not sure what I would have been or how I would have turned out without it. It has provided me with my livelihood, so I owe it a lot.”

In future he would love to be involved in youth development in football and to continue working on his Booth Education and Sports Trust. But for now he is just concentrating on one thing: the long awaited Soccer World Cup! “I am 33 years old, so to play in my first World Cup at this stage of my career would be fantastic and I would be able to die with a smile on my face.”

FAST FACTS
Favourite food:     Pap, wors and chakalaka
Favourite holiday destination:   Maldives
Favourite footballer:    Lucas Radebe
Team you support:     Fish Hoek AFC
If I weren’t a soccer star I would have been:  A teacher
What does no one know about you?   I can’t keep a secret!
Wise words:
Champions aren’t made in the gyms. Champions are made of something deep inside them. A desire, a dream, a vision. – Muhammad Ali

Many runners have been affected by breast cancer and have continued to persevere in their fight against this disease by taking on running challenges that display their courageous spirit. This year the upbeat PinkDrive campaign for breast cancer awareness is an official charity at Comrades 2010. Heather Larder, a breast cancer survivor who will be running for the PinkDrive in Comrades 2010, shares her story with Modern Athlete.

WHY ME?
At the end of August 2001, on my way home after running the club’s time trial, I was involved in a hijacking. The bullet caught me under my right arm. Fortunately it went around the rib cage to my back without doing any major damage. After two nights in hospital, surgery and one session with a trauma counsellor, I was back at home wondering what life had thrown at me.

Five weeks later I felt a lump under my right arm. I was prescribed a course of antibiotics, since at the time it was thought to be an infection in the lymph glands after the trauma of the bullet. Four weeks later the lump was still there and I was sent for a mammogram. The mammogram revealed nothing abnormal but the ultrasound showed several grey shadows under the arm. The biopsy revealed that it was definitely cancer in the lymph glands.

In October 2001 I had a segmental mastectomy. Fortunately it is one of the easier cancers to treat and I responded well to chemotherapy and radiation.

RUNNING KEPT ME GOING
Throughout my treatments I continued to run and go to the gym. This cancer was not meant to be in my body and I wanted to do whatever it took to banish it. The year 2003 saw me on a mission. I ran a sub-four hour marathon for the first time followed by a PB at Comrades that year. I had proved that cancer can be beaten!

Running played a huge part in my acceptance and coping with cancer; every run was a fight against the cancer. Running has become part of my soul. I run because I can and every run is an achievement, however long or short, good or bad.

Breast cancer knows no bounds; every woman is at risk, even the fit and healthy as I found out. I am supporting the PinkDrive at this year’s Comrades because awareness and early detection are the keys to successfully fighting breast cancer.

COMRADES CHALLENGE
The PinkDrive, with Reebok as its main sporting sponsor, has challenged many of this year’s Comrades runners to champion their cause to action by fundraising and donating to the amazing work that this charity is involved in. In return, the PinkDrive will provide each runner with a hamper containing various pink items that runners can wear during the race, essentially making them ambassadors for the PinkDrive and breast cancer awareness. Cause Marketing Fundraisers (CMF), a non-profit organisation driving education, fundraising and awareness about breast cancer, has spent the last two years raising just over R8 million from corporate South Africa to build their first two mobile breast cancer units. These units go out into underprivileged communities and clinics performing free mammograms and educating women about the importance of early detection of tumours.

SEND US YOUR STORY AND WIN!
The PinkDrive and Modern Athlete are calling for your inspirational stories of survivorship, or about how breast cancer has touched your life through the shared experience of a loved one. All stories received will be uploaded on the PinkDrive and Modern Athlete websites.

The top five stories will receive a limited edition Jenna Clifford Breast Cancer Awareness ‘shoe with a soul’ charm (see image below in Great Gear for Girls) specially designed in celebration of the Comrades Marathon and valued at R140.

Log onto the Modern Athlete website at www.modernathlete.co.za and submit your story with your photograph. Competition closes on 31 July.
 
PINKDRIVE NEEDS YOUR FUNDRAISING IDEAS!
CMF are also looking for exciting fundraising ideas to keep their two pink trucks on the road. Please send your ideas to [email protected] with your name, e-mail address and contact number.

The reader with the best idea will stand a chance to win an amazing two night stay for two at the spectacular Springbok Lodge – a privately-owned game lodge located within the Big Five, Nambiti Private Game Reserve, situated 25km from Ladysmith. The value of the prize is R6 000 and includes: accommodation, brunch, high tea and dinner, hot beverages and snacks and two game drives daily. Competition closes on 31 July and winners will be notified telephonically.

Great Gear for Girls
THIS MONTH’S PICK: SHOE WITH A SOUL CHARM

If you love running, you will adore this! Well-known jewellery designer Jenna Clifford has designed a limited edition ‘shoe with a soul’ charm in celebration of the Comrades Marathon.

You can wear it as a charm on your bracelet, on a key holder or on a chain around your neck. Not only will you look cool, you will have a lasting memory from Comrades 2010. The shoe charm costs R140. It will be available at the Comrades Expo or you can order it from Cecile at [email protected].

The Two Oceans has grown into one of South Africa’s biggest annual running events, with a 56km ultra-marathon, half marathon, two new trail runs, a host of fun runs and a great expo all taking place over Easter Weekend. Here are just some of the great stories from our readers coming out of this year’s races. – COMPILED BY SEAN FALCONER

Old Mutual Two Oceans Marathon & Half Marathon, Cape Town, Western Province, 3 April

Shaheed Russon – Top Form AC

He finished the race wearing strap-on foamalite Bolt Arms and looking strong, but it had looked unlikely that he would even be able to start the race.

Age: 44, Time: 1:48:25, Two Oceans record:
12 ultras, two half marathons

The fans were handing out the Bolt Arms at the one kay to go mark, and I was given a pair because they said I was running like Usain Bolt, so I tried to look the part for the last kilometre… but I wasn’t actually supposed to run this race, because I had had two major mishaps that week. I wrote off my car on the Wednesday, then had a bicycle accident on the Thursday, and I had a dislocated finger and a bruised chest, but eventually I just told myself it wasn’t going to get me down. I had a couple of mates phone me to wake me up on race day, just in case, but it all went fine.

This was actually just a training run, because I had another priority on the 25th of April – the Ironman Triathlon. I started doing the Oceans half instead of the ultra because I needed to give my body a rest – which is also why I started with triathlons. I also knew there wouldn’t be enough time to recover from the ultra to do the Ironman three weeks later. Not that I would be able to rest after Oceans, anyway…
I needed to go get a new bicycle and a new car!

Michelle Stewart  – Edgemead Runners

The South African women’s 100-mile record-holder continued her comeback after several years off the road, but admits she was perhaps
a bit undertrained for this run.

Age: 48, Time: 1:57:16, Two Oceans record: 11 ultras, one half marathon

I’m trying to make a comeback to running because I’m doing a Kilimanjaro climb in August. We’re a group of ten girls hoping to summit at full moon on the 24th of August, so we’re all starting to train now – some girls on bikes, some girls on the road, some walking really hard in the mountains. What I know is running, so this is what I’m using get fit. Hopefully
I’ll get back into it again, because this is what I love doing. Southern Cross Drive is my hill training for Kilimanjaro – but hopefully Kilimanjaro is not as hard!

I must admit I only decided to do this race quite close to race day, so it was a
very quick increase of mileage and I probably deserved to be tired at the end.
Still the race wasn’t actually as bad as I thought it would be. Obviously my legs are getting stronger from the walking. But the mind is a funny thing in running… Even though I enjoyed my run, it brought back those really tough memories of when you reach 140km of 160km, or when you get to 37km of a 42km. I felt like that the whole way!

Paul Leader – Celtic Harriers

After finishing his 31st Two Oceans ultra, he shared a few thoughts about what brings him back for more – especially looking ahead to next year’s race.

Age: 54, Time: 5:11:59, Two Oceans record:
31 ultras

This year I ran 5:11, another bronze medal, but the training was not quite what I wanted and that ‘little’ Constantia Nek put some brakes on me! Otherwise I was fine. Next year is going to be a special 32nd for me, because the Oceans is on my birthday, the 23rd of April, so I’m going to put in a special effort to get another Chet Sainsbury medal to go with the one I got last year.

It’s Cape Town, the mountain, camaraderie, running friends… that’s what keeps me coming back year after year. I started running Oceans in 1979, when we used to end at Celtic Harriers at Brookside, but it’s gotten bigger and bigger over the years and that’s why UCT is the perfect venue for it now. There are so many other things going on nowadays, like cycling and triathlon, so 8 000-plus people in the ultra and over 10 000 in the half is great.

Sure the old days and a smaller event were great, but you’ve got to move with the times, and that’s why I think adding the half marathon was such a great idea. It certainly brings a spirit to Cape Town and to this entire week of Oceans.

Lionel Klassen – Plexus Durbanville AC

There were no problems with his 13th Oceans ultra, but Lionel still says it will be his last one – because he reckons it’s time to step down to the half marathon.

Age: 59, Time: 5:17:20, Two Oceans record: 13 ultras

I put in a lot of training for this one and thought I could maybe do a sub-5:00, but when I got to the marathon mark in 3:44, I realised I wasn’t quick enough over the hills. So I took it easy for the last 14km. I still ran a 5:17, which is faster than I did ten years ago. It was a good run on a beautiful day, and the weather was perfect. Over Chappies there was even a nice sea breeze to cool us down, but it got a little bit warm towards the end, although I guess it was more my legs that were tired than the weather.

The beauty of this race brings me back each year, but I’ll be 60 next year and I think I will start doing the half marathon instead. I wanted to do this year’s race as my last big one in my 50s, but when I turn 60 I think I must start acting my age! Even if I didn’t run I’d still come here, because Two Oceans is just such a special race. The beauty, the surroundings, the people, the organisation, it is just a fantastic event. You can’t live in Cape Town and not be part of Two Oceans.

The Old Mutual Om Die Dam 50km & Half Marathon in Hartbeespoort is a race with a reputation, not only for its magnificent views, but also for its legendary climbs. Ask any regular runner about Saartjiesnek and you are bound to get an earful. This year saw more than 6 000 athletes tackle this ultra, which celebrated its 20th anniversary and included a new 10km event. Vlam Pieterse, a member of Hartbeespoort Marathon Club, led a six-hour pacing bus to a qualifying time for Comrades.

The alarm rang at 4am. Was it really time to get up? My back was still sore from climbing up and down a ladder helping with decorations at the finish area of the race. I was wondering if I would make it.

At the start my bus passengers were gathered and I gave the final instructions about our race strategy. I felt a lump in my throat as Jan de Wet prayed in nearly all 11 official languages. We were on our way. At the first watering point I shouted to the bus, “Make sure you take enough fluids as it is going to be a hot day!”

Commando Nek came early in the race and was the first of several climbs. “Walk firm and brisk. There is no time to waste,” I reminded them. With a few short runs in between our walking breaks, we were at the top. “Slow down. Remember speed kills,” I shouted. We made our way along the route as it reached to the long bridge crossing the dam and on to Pecanwood.

The route followed a steep climb from Pecanwood up to the chicken farms and our bus began to grow in size towards Pelindaba. “Ons is op die paal,” I shouted, referring to the method of walking two to three telephone poles and running the next five. I tried to set short goals to help the runners forget about the bigger picture.

With the infamous Saartjiesnek approaching, many runners grew quiet. “One last big hill and we can almost taste victory,” I encouraged. As we ran down the other side, we started making up for lost time. We passed Meerhof School where piles of milk tarts lay in wait to lift our spirits. Most runners were tired as we crossed the dam for the last time. “A little bit of suffering now and a lot of glory waits,” I assured them.

When we reached Malan Street we had to run almost 10min/km to finish under six hours. “Who still needs to qualify for Comrades?” I asked. About eight hands shot up. “Stay with the bus and you will make it!” As we turned the last corner the announcer started counting down: 20, 19, 18… We all started sprinting and crossed the finish line with seconds to spare.

Thanks to everyone for all the support. See you in the next bus!

WESTVILLE ATHLETIC CLUB, KZN

Address: 123 Maryvale Road,
  Westville, KZN
When:   Tuesday at 17:45
Distance:  4km and 8km

The Westville time trial is best described as tough… with a sting in the tail! It starts on a track at the clubhouse in Maryvale Road. After a lap around the track runners start a gentle climb of about 900m. Another climb awaits as runners make their way right into Chislehurst Road which takes them to the 1km mark.

From here it’s time to get your breath back as the route descends into Edgbaston Drive. Now is the time to pick up some speed for the next kilometre. At the 2km mark runners make a u-turn and start working their way back. A gentle climb of about 100m is followed by a left turn into St George’s Drive for about 50m. After a fast downhill, a right turn into Kingsmead Drive takes you to the 3km mark.

The real hard work starts after you have turned right into Centurion Road. Now is the time to concentrate and focus because the way back to the club is hilly! As you turn right into Mkhula Road a hill of about 800m awaits you. The last 30m of this hill is ‘make or break’ as it is very steep. Club members describe it as a ‘monster’ and this is usually where the wheels fall off for anyone who doesn’t know the time trial. The last 50m to the club is flat. Runners who choose to do the 8km simply turn around and repeat the first lap.

Most members stay for a braai after the time trial and a cash bar is available.

Difficulty Rating: 4 out of 5

Running plays a large part in almost every sport practiced at a competitive level. We explore running’s role in paddling sports by chatting to double world champion Grant Van der Walt. – BY MICHELLE PIETERS

Paddling sports is a great form of exercise in usually breathtaking settings. But if you aren’t fit, you will most likely be too tired to even enjoy the beautiful scenery around you, not to mention how sore your muscles will feel the next day. Just getting your gear ready, packing it away or carrying it to the water already takes up a lot of energy! Therefore most serious paddlers train twice a day, six days a week.

Paddling a canoe or kayak on a constantly moving and unstable surface, requires total body conditioning and paddlers need to be very fit. Though the upper body plays a vital role, the lower body is just as important as it helps to provide balance and initiate powerful paddle strokes.

Training for paddle sports depends on what kind of paddling you do, however all require balance, flexibility, upper and lower body strength and aerobic endurance. Paddlers need to constantly watch their weight as extra weight in the boat makes it harder to paddle.

“Running is extremely important for not only staying fit, but for keeping my body at its correct balance in terms of muscle mass. I find that if I don’t do enough running I begin to bulk up and put on excess muscle mass, which is extra weight to pull in the boat. However, if I do too much running I find that I tend to lose a lot of upper body strength as it breaks down too much muscle,” says 19-year-old Grant Van der Walt, the U/23 World Marathon Champ (2009).

WATER BABY
Grant, who is studying accounting at Varsity College in Durban North, has been paddling for 12 years. “I have always loved water sports. I enjoyed sailing, water-skiing, swimming and water polo while living in Johannesburg. Since I relocated to Durban to study two years ago, I have also taken up lifesaving and surfing, although canoeing has always been my main sport.” Grant is also involved in surfski, which is done in a long, narrow and lightweight kayak with an open cockpit, usually with a foot pedal-controlled rudder.
“Training every day is a must if you want to do well, but the sport caters for all capabilities whether you are competitive or just want to have fun.” Grant has won a few of the major canoe and surfski races, and has represented South Africa overseas many times since 2005. He has also been awarded national colours and in 2007, won the Junior World Marathon Championships.

TRAINING
A typical training week involves many hours of paddling but also a couple of hard runs. “I enjoy running. I actually find it quite relaxing and sometimes it is a very good way to get rid of your frustrations! The fitness I gain from running helps so much in paddling, especially the cardiovascular benefit. However, one needs to find a balance. Too much running can break down upper body strength.”

Paddling at a competitive level requires dedication and focus. “You have to want to win. Support from family and friends has also helped me succeed.”

One of the things Grant loves most about being out on the water, is seeing things that few other people have seen before, such as the coastline between PE and East London. And when he is not paddling he enjoys watching motor racing and rugby, and occasionally plays
water polo.

Grant is still young and has quite a few years left as a competitive paddler. ”I am studying at the moment. Juggling varsity and sport is difficult sometimes, but once I have qualified I may take some time before starting to work. Then I can focus full time on my sport. I know I can still improve. Who knows? Maybe you will see me at the Olympics one day!”

He hasn’t done any running races but might consider doing a couple when he is older and not as competitive. “I enjoy the freedom of canoeing as you are out there pretty much on your own. Running races seem to be very crowded, especially at the start. I take my hat off to the thousands of people who compete in these races. There are so many unhealthy habits, which everyone is exposed to on a daily basis, some of which we can’t avoid. However races like Comrades, and the training leading up to them, shows that people understand the importance of balanced and healthy living.”

 AM PM
Monday 7km easy run Paddling: 12 x 1000m intervals with resistance
Tuesday Gym and swim Paddling: five x 2km time trials
Wednesday Running sprints at Kingspark Athletics Track (400s, 200s, 100s) Steady two hour paddle
Thursday Gym and swim Surfski or river dice of 10km (similar to a running time trial)
Friday Surfski or river dice of 10km (similar to a running time trial) Varsity College Marine Surfski race
Saturday Rest or 15km surfski paddle Rest or an easy cycle
Sunday Rest or lifesaving training Rest

They are the cause of many heated fashion debates among female athletes and were everywhere at the recent Two Oceans Marathon. Like it or not, running skirts are the new craze among female runners. Internationally they have already taken off, and judging by the amount of female athletes wearing them these days, they are well on their way to becoming the newest trend in female athletic gear. – BY MICHELLE PIETERS

Most female athletes know the feeling of shorts that creep and chafe. Not only do they make you uncomfortable but they also look unsightly!

A new trend in running gear, running skirts, has taken off in South Africa; some running clubs have already caught on to the trend and have designed the skirts in their club colours, while independent companies have started designing their own versions of these stylish additions to the world of sport.

One such Johannesburg-based company is Sporty Skirts Revolution. The company was started by Rachel Jesson, an experienced runner and business entrepreneur. Rachel’s idea for the skirts arose on a jog after one too many fights with her running gear. She launched Sporty Skirts Revolution in April this year after working on this project for nearly two years. “We feel that when you know you look fantastic and you’re comfortable – you will perform better,” says Rachel.

The skirts and other products offered in the range are all made locally with imported fabrics. The fabrics are ultra breathable and fast drying, and possess excellent moisture management properties, which keep moisture away from the body. The fabric is lightweight, soft and provides comfort and freedom of movement.
 
The skirts have built-in shorts that are designed with no elastic and a longer than normal gusset to accommodate the body’s natural stretch and rotational movements when participating in sport. They have a looser fit than regular cycling shorts, which eliminates any further unnecessary pressing on the skin, so any dimples remain under the skin or tucked away under the shorts!

The shorts are also cut slightly shorter than the skirts and they remain in a comfortable position without creeping. You can also choose the skirts with briefs, which are unique to the South African market and are much lighter and cooler than the skirts with shorts. They are ideal for racing conditions.    
 
Sporty Skirts Revolution offers three skirt designs; the first is designed to fit all shapes and sizes. The second is more specific to women whose waist to hip ratio dimensions are relatively equal. And the third design is made in a way that makes your outline appear smaller. It is also constructed in a slightly tighter and more body hugging way than the other two styles.

Running skirts might not be for everybody, but they certainly are a breath of fresh air in the female running gear market.

Do you take the stairs only when the elevator is out of service? Think again. If you want to feel stronger on hills, improve your running times and become more injury resistant, all you need is a flight of stairs and a fair dose of determination. Keryn Foster, a biokineticist and experienced runner, explains how your running can benefit from training on stairs.

Most of us get bored with our normal routine of training runs and we all often look for different ways to become stronger, fitter and faster. Step training is the perfect addition to your usual training week, as it adds fun and variety. And the best thing? It does not require any equipment. Even if you are travelling and stuck in a hotel without a gym and no safe roads to run on, you can head for the hotel stairs to get your daily dose of exercise.

Step training is not easy, but you can make it work for you and adjust the intensity according to your fitness level. Whether it’s just walking the stairs instead of taking the elevator, or doing a running-specific interval training session on the steps, using stairs has many benefits for runners.

FEELING GOOD

The benefits of step training include:

• The muscle groups used in step training are very similar to those used in running and they work in a similar way. Step training emphasizes the use of the hip flexor group (muscles on the front of the hip). This group of muscles is essential in pulling the leg forward and striding out during the running gait cycle.


• Because leg turnover speed is usually high during step training, it encourages less contact time between your foot and the ground. This will carry over into higher leg speed turnover while running.


• The intensity of training on steps is quite high so you can have a really effective workout in as little as 20 minutes.

GET TO GRIPS WITH THE BASICS

There are two important principles to understand when you start step training:

1  Interval training

    Interval training involves the performance of repeated bouts of exercise with brief recovery periods in between. Step training is best done as interval training because the intensity is so high that it is difficult to maintain for long periods.

2  Concentric versus eccentric muscle action

    Muscle action can be described as concentric or eccentric. Eccentric muscle action describes the action of the muscle lengthening while it is working (for example the quadricep muscle lengthens while going down stairs.) Concentric muscle action is when the muscle shortens while working (for example the calf, quadricep and buttock muscles shorten while going up the stairs).

    Eccentric muscle action causes soreness after running and is generally the action during which injuries occur. Running is different from sports such as cycling and swimming because of its eccentric nature. Step training has the added advantage of being able to focus on the concentric component too!

GOING UP OR COMING DOWN?

When you run up stairs, all the muscles involved in propelling you forward during normal running are strengthened. Generally the run up the stairs is short, hard and fast. The focus should be on maintaining good posture (don’t slouch, keep upright with a slight forward lean) and producing as much power as possible.

You can make contact with each step or skip a step each time running with bigger, deeper strides. Single step running involves more calf use while double step running will work your quads, hamstrings and buttocks more. Be sure to mix it up during your session, but skipping a step will be particularly advantageous for trail runners.

Running down stairs on the other hand is slow and controlled, and is generally considered your recovery period. Remember, there are two great dangers with running down stairs: falling and poor alignment. Falling on the stairs could put you out of action for a few months, as one of the most common ways to sprain an ankle is landing badly on a step.

Particularly on narrow steps, runners tend to turn their feet and knees out, which encourages poor running biomechanics. Aim your knee over your second toe and keep your feet straight, don’t allow them to turn out excessively. A fear of falling leads people to look down at their feet; add to this the jarring of running down stairs and it can put some serious strain on your neck! However, as discussed above, running down stairs is great eccentric muscle training so if you can maintain your footing and posture, it can be incredibly beneficial.

HOW DO I START?

First, find a flight of stairs. There should be at least ten steps. Make sure that there are no loose bricks, tiles, floorboards or any other obstructions. Now warm up by walking up and down the stairs for a few minutes to get the leg muscles warm and the heart rate up.If there is open space nearby, go for a short jog. Then jog up and walk down the stairs a few times, concentrating on posture and alignment.

Now you are ready to get to the nitty gritty of the session! There are a number of ways of structuring the workout and recovery periods:

• Run up, walk down and repeat immediately.


• Run up hard, easy down and take a recovery period at the bottom of the flight. If there is a flat section between flights, walk or jog this as a recovery.

Specific Step Workouts

• Beginners

            Jog up stairs for 6-12 seconds; walk down and repeat. Up and down is one rep. Do 12 reps.

• Intermediate

            Sprint up for 8-12 seconds; walk down. This is one rep. Do one to two sets of 8-12 reps.

• Advanced

            Run up for 12-20 seconds; walk down. This is one rep. Do two to three sets of 8-12 reps.

Be sure to always warm up before starting and to have a cool down period afterwards, such as a light stretch.

AT A STRETCH

There are also great running specific strengthening exercises you can do on stairs. Try these easy ones:

• Eccentric calf raise – Stand with the balls of both feet on the edge of the step so that your heels are hanging down towards the ground. Push up onto your toes. Once at the top of the movement, transfer your body weight onto one leg and slowly lower to the starting position, taking 5-7 seconds to reach the bottom. Use both legs to push up to the top again and then lower down on the other leg. Do two sets of eight and build up to three sets of ten. This is a great exercise for those suffering recurring calf strains or Achilles injuries, but must be done free of pain!


• Quarter squat – Stand sideways on the step, close to the edge so you have one foot on the step and one foot dangling in the air. Bend the knee of the leg on the step so that the other one reaches down and touches the ground. The lowering motion should take 3-5 seconds. Make sure your knee goes over your second toe and that it does not swing in or out. Push back up so that your leg is straight again and repeat. Do two sets of eight and build up to three sets of ten. This is a great exercise for injuries such as ITB syndrome, patellofemoral syndrome and patellar tendonopathy, but must be done free of pain!

So what are you waiting for? Head for the stairs!