Category: Racing

Not many of us take the time to commit to New Year’s resolutions, except of course when it comes to running. Come the New Year and we find a renewed motivation to ensure that this is our year. We’re a little more determined to run that PB or we aim for higher weekly mileage and a longer, bigger build-up. But is this the best approach? We need to ask ourselves: “What should I be doing in January?”, “How much should I be doing?” and “When and how do I go about increasing my mileage?”

WHAT’S YOUR GOAL?

These questions are all dependent on what your main goal or race for 2017 is, and regardless of what that goal is, I hope that your holiday period consisted of more than over-indulgence and that you managed to at least get a few days of training in per week.

When it comes to Comrades, most of us start increasing our mileage far too early and by the time race day rolls around we’re tired, sick, injured or somewhere in between. If Comrades is your goal, then you should be looking to qualify around mid-February to early March. You would need the minimum amount of mileage in order to qualify in the slowest time possible within your batch. For example, if you’re looking for a C-qualification then you need to run between a 3:20 and 3:40 marathon. You should be aiming for as close to 3:40 as you can so that you leave plenty in the tank for Comrades.

Apart from a few long runs to ensure you can comfortably complete your qualifier, your focus should be on getting faster. This will enable you to cover more distance in the same amount of time when you start your Comrades build-up in mid-March.

Two Oceans is a slightly different matter. If your goal race is the Two Oceans Ultra, then you have 12 weeks of training before the start of a three-week taper. This still leaves you with enough time if you have trained through December. If you did nothing in December, however, then you’re pretty much going to have to settle for aiming for a finish, as you really only have time to get your base back in place and a small amount of speed work in the last few weeks.

Assuming you’ve trained through December, then January is the time to gradually start increasing your longer runs with the aim of running an easy qualifier in the first two weeks of March. Your peak training period for Two Oceans starts mid-Feb and ends at the end of March.

BUILD IT UP

Of course, you may have other goals, such as a 21km PB or a trail run. As a general rule, you want to build up to 85% of the race distance three weeks before the event. In the case of a 21km, that would mean an 18km long run three weeks before. When building your weekly mileage, increase by no more than 10-15% each week, with a recovery in week three or four. For example, you might have the following long run structure over a four-week period in preparation for Two Oceans Ultra.

Week 1 = 18km

Week 2 = 21km

Week 3 = 25km

Week 4 = 19km

Be careful not to get caught up with doing too much mileage too early on. Our bodies and minds can really only sustain long hard weeks for around six weeks before we start paying the price. January is the ideal time to get motivated because 2017 brings about a clean sheet with new possibilities.

With just four days to do until Christmas Day, why not surprise yourself – and maybe a fellow athlete – with an entry into one of these amazing races. Be sure to secure your entry today and kick off your 2017 running season the best way possible. Look at these amazing events on offer!

1. Modern Athlete Bobbies Half-Marathon & 10km
The 2017 Modern Athlete Bobbies Half-Marathon & 10km will take place on Sunday, 5th February 2017 at the Greenstone Shopping Centre, Edenvale. This is the third year that Modern Athlete is involved as the title sponsor and it promises to be yet another special event. The course takes runners on an undulating route through the suburbs of Edenvale, Illiondale and Greenstone and is generally considered quite a fast course so a PB could be on the cards. We have some great sponsors on board this year so come out and join Modern Athlete, Bobbies and Greenstone Shopping Centre, and support your local community in this fantastic race. Click below for more!

2. 2017 Pick n Pay Marathon, Half-Marathon, 8km & 4km
Attracting a field of over 6000 runners, the Pick N Pay Marathon, Half-Marathon, 8km & 4km presented by Momentum is a regular go-to marathon for ultra-distance runners. Next year’s event will again boast the opportunity for athletes to qualify for the Old Mutual Two Oceans Ultra in March as well as secure a qualifying time for Comrades 2017. Now in its 34th year, the race gives athletes a little bit of everything, from a tough 42km to an easier 21km as well as the popular 8km & 4km fun runs around Senderwood. There is even a 420m Mini-Marathon for the U/4, U/6, U/8 and U/10 kiddies, an event for the whole family! Bring everyone down to the event and enjoy a day of running glory!

3. KPMG SunMile
The KPMG SunMile is a team event consisting of several mile batches with runners of similar abilities racing against one another. Teams of five runners each will compete in corporate, club and open categories and teams can be entered as male, female and mixed teams with a mixed team being made up of three ladies and two men. Team members will be seeded and therefore will not necessarily run in the same batches. The event has partnered with several establishments within the race precinct and gazebos and spectator support are strongly encouraged. Gazebo sites can be booked through the race office. Sites will be allocated on a first come first serve basis and gazebos may be erected in allocated zones when road closures come into effect. No alcohol may be consumed outside the entertainment area at 24 Central. The official runners after party will take place at Taboo Night Club in Sandton. Join us for an exciting event featuring an incredible line up of DJ’s and bands. The line-up will be revealed soon so keep your eyes peeled. Click below to find out more!

4. Cape Gate Vaal Marathon, Half-Marathon & 10km
The 2017 Cape Gate Vaal Marathon will be taking place on Sunday, 5th March 2017 and will be the 43rd running of this ever-growing event. The race will again start and finish at the Dick Fourie Stadium, Three Rivers, Vereeniging. A highlight on the road running calendar! This two-lapper gently meanders through four suburbs of Vereeniging and has a section along the banks of the Vaal River. While it is fair to say that the route is flat, it is by no means the easiest marathon you must work the whole way. This race also serves as a qualifier for the Comrades Marathon. Click below for all you need to know!

Make sure you visit the Modern Athlete online events calendar where you can check up on all the events happening in and around your area. Be sure to secure all your entries as soon as possible!

Mention the words strength work to a runner and images of bulging biceps and watermelons under the arms come to mind… but none of us can picture ourselves dragging around that much extra muscle baggage on the run. For endurance runners, strength is one of the important motor skills, but you certainly won’t look like Anold Schwarzenegger anytime soon just by incorporating strength work into your training. (For that, you’re going to have to spend hours on end each week in the gym, with no long distance training at all!) – BY RAY ORCHISON

There are a number of reasons why runners need to incorporate elements of strength work into our training weeks. For starters, our western lifestyles do not lend themselves to keeping us strong and our muscles engaged. Just get yourself a pedometer and you’ll be shocked at how little you walk in a day. Our lifestyles are extremely sedentary. We drive to work, spend eight to nine hours sitting in a chair hunched over a computer, then drive back home to spend the evening in front of the TV. This lack of activity results in the weakening and shortening of key muscles as well as developing biomechanical imbalances.

Secondly, and this builds on from the first point, because running is a continuous repetitive motion sport, it is a great exploiter of imbalances and weaknesses. For example, if you have an imbalance in the strength between your left and right glute, you will be favouring one side over the other with every stride you take. This will result in an overuse injury on the stronger side and could rear its ugly head in any of the muscles from the glute down to the foot. It may also result in strained muscles on the weaker side of the body, as subconsciously our brain tries to match the stride length of the stronger side.

Thirdly, in order to run as fast as we can for as long as we can, we need muscles which have been developed and strengthened in order to do so. Kicking in the last 300m of a 1500m race requires sound strength endurance. Maintaining some sort of decent pace and body posture in the final quarter of a marathon requires core, strength endurance and functional strength.

Not all strength work is equal
There are a number of different types of strength work for different purposes, such as:
• Absolute strength (increasing total maximum strength),
• Relative strength (increasing strength relative to body size),
• Power (increasing work output over time),
• Elastic strength (potential for energy through the muscles and tendons),
• Strength endurance (capacity to continue exerting force during fatigue),
• Core (stability muscles of the trunk), and
• Functional strength (movement patterns of specific muscles required in motion).

Focusing on or doing the wrong type of strength will bring about a different training outcome than what you might expect. For example, absolute strength would be a primary focus in events requiring strength, speed and power, such as sprinting or jumping. A distance runner would not be too concerned with absolute strength. Relative strength can be seen as the base work of strength training through which we rid ourselves of any muscle weaknesses and imbalances before moving on to event specific strength work.

Where do we start?
The most important strength elements for runners would be relative and core strength. The importance of identifying your muscle weaknesses and imbalances cannot be overemphasised. In order to enjoy injury-free running we must start here and strengthen those areas which will result in overuse and strained muscles. Our focus must be on the bigger muscles crucial to the running biomechanics. These include the glutes, hamstrings, calves and quads. If these big muscles are not firing, then we end up overusing the smaller muscles and developing all sorts of niggles and injuries. The core is also extremely important and assists us in maintaining an efficient body posture throughout our event.

Once we’ve addressed our base weaknesses we can then move on to the specific strength work which will bring about additional benefits and improvements in our race times. These would be elastic strength, strength endurance and functional strength. Elastic strength is developed through bounding, Olympic lifting, uphill and downhill running and plyometrics. Strength endurance is typically developed in the weight room. Weights should be based on 50-70% of the maximum weight you could lift for a single, all-out repetition. Functional strength is accomplished through weight training as well as through running itself. This type of strength work should include different terrain, inclines and varying speeds.

The golden rule with introducing anything new is always to start slowly and gradually build from there. When incorporating strength work involving weights, start with light weights and first master the movement of the exercise, and then slowly start increasing the weight.

What exercises can I do?
Here are some examples of exercises for the different types of strength. You can find images and videos for these exercises on the internet explaining how they should be done.

1. Core Strength
3 x 30-60sec Alternating leg planks
3 x 15 Stability ball bridges with alternate leg extension
3 x 30secs Straight leg bridge on stability ball
3 x 15 BOSU side crunches
3 x 30sec BOSU side planks
3 x 10 Stability ball back extension

2. Elastic Strength and Functional Strength
Includes running sessions of bounding, uphill and downhill running, and plyometric exercises.
3 x 10 Box jumps
4 x 40m alternating leg bounds
3 x 30sec Mountain climbers with BOSU
4 x 20-30m Carioca quick-step
3 x 30sec Jumping Jacks
3 x 30sec Square hop

3. Strength Endurance
Consists of various weight exercises based on 50-70% of your one repetition maximum lift.
3-4 x 15-20 Single leg press
3-4 x 20-50 Explosive BOSU squats (progress to single leg)
3-4 x 15-20 Single leg deadlift
3-4 x 15-20 Single leg hamstring curl (lift with both legs, resist with one)
3-4 x 15-20 Backward lunge (add weight gradually)
3-4 x 15-20 Bench steps-ups

The new running season is here, so invest the time now in improving your muscle strength. This will go a long way to ensuring injury-free running as you start incorporating higher intensity workouts and more distance.

We are now midway through December folks and almost 100% sure that we are in holiday mode. It’s time to start switching on again before you miss out on these great events. Be sure to look at these events and secure your entry before they run out!

1. 2017 Johnson Crane Hire Marathon, Half-Marathon & 10km
Entries are now open for the 35th Johnson Crane Hire Marathon, Half-Marathon & 10km race. This popular event, hosted by Benoni Harriers will take place on Sunday, 29th January 2017 and is the ideal setting for the first marathon of the year. The route for 2017 remains the same and a double lapper is again on the cards. This relatively flat run allows all athletes to ease into the year. The 21km event and the 42km event will be timed by ChampionChip and all 42km results will automatically be sent to Comrades as a potential qualifying time. Qualifying times are calculated on a mat to mat basis so there is no rush to get across the start line. Click below for more!

2.Modern Athlete Bobbies Half-Marathon & 10km

The 2017 Modern Athlete Bobbies Half-Marathon & 10km will take place on Sunday, 5th February 2017 at the Greenstone Shopping Centre, Edenvale. This is the third year that Modern Athlete is involved as the title sponsor and it promises to be yet another special event. The course takes runners on an undulating route through the suburbs of Edenvale, Illiondale and Greenstone and is generally considered quite a fast course so a PB could be on the cards. We have some great sponsors on board this year so come out and join Modern Athlete, Bobbies and Greenstone Shopping Centre, and support your local community in this fantastic race. Click below for more!

 

3. KPMG SunMile
The KPMG SunMile is a team event consisting of several mile batches with runners of similar abilities racing against one another. Teams of five runners each will compete in corporate, club and open categories and teams can be entered as male, female and mixed teams with a mixed team being made up of three ladies and two men. Team members will be seeded and therefore will not necessarily run in the same batches. The event has partnered with several establishments within the race precinct and gazebos and spectator support are strongly encouraged. Gazebo sites can be booked through the race office. Sites will be allocated on a first come first serve basis and gazebos may be erected in allocated zones when road closures come into effect. No alcohol may be consumed outside the entertainment area at 24 Central. The official runners after party will take place at Taboo Night Club in Sandton. Join us for an exciting event featuring an incredible line up of DJ’s and bands. The line-up will be revealed soon so keep your eyes peeled. Click below to find out more!

Don’t be the one with #FOMO at the start of the new running season. Be sure to secure your entries today.

What is the most important part of a training programme? If you answered quality work, speed work, long slow running, hill repeats or strength work, or any combination thereof, you’d be wrong. These are all important aspects of a training programme, but the most important element is recovery. It’s only during recovery that we gain the benefits we seek from hard, quality workouts. – BY RAY ORCHISON

The body is an incredible creation, with many built-in sensors and monitors designed to ensure that the cells and internal systems function at an optimal level, otherwise known as homeostasis. The moment we take the body above this optimal level, however, alarms begin to trigger. For example, if you ran an easy 30 minutes on a cool day, you’d handle the session with no problem at all. However, if you attempted to do the same 30-minute run in a sauna, you would suddenly find yourself struggling to finish, if you manage to finish it at all.

The reason for this is that even though you’re still running the 30 minutes at the same easy pace, the high temperatures and humidity in the sauna together with your work rate causes your core temperature and that of your cells to rise above the normal prescribed range. Your body goes into a state of panic and forces you to either slow down or stop completely, so that homeostasis can be maintained.

Doing it the Right Way
Why am I telling you this? Simple, because this has significant implications when it comes to training. The body will only maintain the resources it feels are needed in order to survive, which basically means that if we keep doing the same things we’re currently doing, we’ll never improve. In order to improve we must therefore push the body outside of the current homeostasis level. When we do this, the body begins to create more resources so that it is not placed under the same stress next time round. This process is called supercompensation.

The thing is this: One cannot simply keep pushing the body each day and expect the body to respond by simply throwing more resources at the problem and shifting the homeostasis levels. This approach will simply lead to a breakdown of the body and it won’t be long before you are injured, sick, have a stress fracture or find yourself with overtraining syndrome. This is where rest and recovery then come into the picture. When the body is stressed, as in a hard training session, and a period of recovery follows this stress, the body then adjusts to a new prescribed or optimal homeostasis range.

Different Types of Rest
Rest comes in a number of shapes and sizes, and of course, one size does not fit all. So before we go any further, take a moment to repeat the golden rule of training a few times over to yourself: “Always listen to your body! Always listen to your body!” How your body responds and what your body dictates trumps any other rules, theories or suggestions.

Rest can be seen as either complete rest from any form of exercise, or it can be seen as active rest or recovery, where you continue to exercise but at a greatly reduced level. Active recovery can either be some form of light cross-training or very easy running at a pace 30 to 45 seconds per kilometre slower than your normal easy pace. Now if you’ve only just started running, then easy days alone are extremely taxing to your body, and you should look to have a complete rest day every second to third day. Once your muscles start to strengthen and your body begins to develop the various enzymes and resources required for running, you can gradually begin to push these rest days out a little. You might start with three rest days a week for six weeks, then reduce it to two rest days for four weeks and then ultimately to one rest day per week going forward.

For a more experienced runner, there really are no rules when it comes to complete rest days. I am by no means suggesting that you should do more running and less resting, but sometimes in order to reach new levels, the body needs to be stretched just a little bit more. So again, listening to your body becomes crucial. Unfortunately, we all have egos, which join us for our training, and this usually means that we ignore the body. As a rule of thumb, I’m therefore going to suggest that you stick to at least one complete or full rest day a week.

Take a Running Break
One of the challenges, specifically with running, is that you continuously use the same muscles in a very similar way over and over again, which sometimes results in overuse injuries. If you are prone to these kinds of injuries, then you will find great benefit from including a few active recovery sessions in your week. For example, one might follow a day of hard track work by a day with just an easy 40-minute swim in the pool. This will not only rest your tired running muscles, but also get some of your other muscles working that you wouldn’t normally train during a run.

Ensuring that you get adequate recovery from your training sessions is crucial. Rest and recovery days are also training days, as it’s during this phase that the body is allowed time to step it up a notch, so be sure to plan your recovery days into your training programme first, before adding any other training elements.

It’s almost the end of the year but before you log off you need to take the time to consider these events. 2017 is going to be a year filled with action packed events all over the country, be sure to enter your events today! Gauteng has a lot on offer so take the time to sit back and read this short piece on possible events for you to enter!

 

1.        Dis-Chem Half-Marathon & 10km

The 2017 Dis-Chem Pharmacies Half-Marathon & 10km will be taking place on Sunday, 15^th January 2017. 2017 will celebrate the 16^th anniversary of this premier half marathon in Gauteng. It once again takes place at the Bedfordview Virgin Active Club, heralding the start of the New Year’s running activities. The route for 2017 remains the same, taking the run through the scenic suburbs of Bedfordview. The organizational efficiency of this event continues to receive accolades year-on-year and the high value goodie bags are well received by all entrants. Once again, the ever so popular 5km dash will be run in conjunction with the half marathon. Click below to find out more!

 

2.        2017 Johnson Crane Hire Marathon, Half-Marathon & 10km

Entries are now open for the 35^th Johnson Crane Hire Marathon, Half-Marathon & 10km race. This popular event, hosted by Benoni Harriers will take place on Sunday, 29^th January 2017 and is the ideal setting for the first marathon of the year. The route for 2017 remains the same and a double lapper is again on the cards. This relatively flat run allows all athletes to ease into the year. The 21km event and the 42km event will be timed by ChampionChip and all 42km results will automatically be sent to Comrades as a potential qualifying time. Qualifying times are calculated on a mat to mat basis so there is no rush to get across the start line. Click below for more!

 

3.        Modern Athlete Bobbies Half-Marathon & 10km

The 2017 Modern Athlete Bobbies Half-Marathon & 10km will take place on Sunday, 5^th February 2017 at the Greenstone Shopping Centre, Edenvale. This is the third year that Modern Athlete is involved as the title sponsor and it promises to be yet another special event. The course takes runners on an undulating route through the suburbs of Edenvale, Illiondale and Greenstone and is generally considered quite a fast course so a PB could be on the cards. We have some great sponsors on board this year so come out and join Modern Athlete, Bobbies and Greenstone Shopping Centre, and support your local community in this fantastic race. Click below for more!

 

4.        2017 Pick n Pay Marathon, Half-Marathon, 8km & 4km

Attracting a field of over 6000 runners, the Pick N Pay Marathon, Half-Marathon, 8km & 4km presented by Momentum is a regular go-to marathon for ultra-distance runners. Next year’s event will again boast the opportunity for athletes to qualify for the Old Mutual Two Oceans Ultra in March as well as secure a qualifying time for Comrades 2017. Now in its 34^th year, the race gives athletes a little bit of everything, from a tough 42km to an easier 21km as well as the popular 8km & 4km fun runs around Senderwood. There is even a 420m Mini-Marathon for the U/4, U/6, U/8 and U/10 kiddies, an event for the whole family! Bring everyone down to the event and enjoy a day of running glory!

 

5.        KPMG SunMile

The KPMG SunMile is a team event consisting of several mile batches with runners of similar abilities racing against one another. Teams of five runners each will compete in corporate, club and open categories and teams can be entered as male, female and mixed teams with a mixed team being made up of three ladies and two men. Team members will be seeded and therefore will not necessarily run in the same batches. The event has partnered with several establishments within the race precinct and gazebos and spectator support are strongly encouraged. Gazebo sites can be booked through the race office. Sites will be allocated on a first come first serve basis and gazebos may be erected in allocated zones when road closures come into effect. No alcohol may be consumed outside the entertainment area at 24 Central. The official runners after party will take place at Taboo Night Club in Sandton. Join us for an exciting event featuring an incredible line up of DJ’s and bands. The line-up will be revealed soon so keep your eyes peeled. Click below to find out more!

 

6.        Cape Gate Vaal Marathon, Half-Marathon & 10km

The 2017 Cape Gate Vaal Marathon will be taking place on Sunday, 5^th March 2017 and will be the 43^rd running of this ever-growing event. The race will again start and finish at the Dick Fourie Stadium, Three Rivers, Vereeniging. A highlight on the road running calendar! This two-lapper gently meanders through four suburbs of Vereeniging and has a section along the banks of the Vaal River. While it is fair to say that the route is flat, it is by no means the easiest marathon you must work the whole way. This race also serves as a qualifier for the Comrades Marathon. Click below for all you need to know!

 

7.        Sarens Edenvale Marathon

Rand Road Warriors in association with The Sarens Group are proud to present The Sarens Edenvale Marathon 2016 on Sunday, 12^th March 2016. The proceeds of the 10km run will be donated to the Kidneybeanz Trust while proceeds for the 5km fun run will be donated to the Tiles 4 Change. Kidneybeanz Trust is a Non-Profit Organization, supporting children with life threatening kidney disease, and their families. Sarens and Rand Road Warriors will also be donating proceeds from this event to Tanah’s Gift of Smiles. The first three finishers and category winners will receive a gold medal. All runners who finish the marathon in less than 3 hours, and the half marathon in less than 1 hour 30min, will receive a silver medal. All other finishers will receive bronze medals. The race promises family fun. There will be food stalls, spot prizes and market stalls. Click below to find out more.

 

8.        2017 Old Mutual Om Die Dam Ultra Marathon, Half-Marathon & 10km

The Old Mutual Om Die Dam Ultra-Marathon & Half-Marathon is the largest inland ultra-marathon in South Africa, offering 50km of ultra-distance running around the picturesque Hartebeespoort Dam. This event attracts over 10,000 participants and due to the scenic routes and family appeal, the race is consistently voted as one of the top national ultra-distance events. The 50km is the flagship event and hot competition is always on the cards. Gold medals will be awarded to category winners, silver medals to men under the 3:45 mark and women under the 4:10 mark while the rest of the athletes will receive bronze medals. Click below to find out more!

 

Be sure to look at the full Modern Athlete Online Calendar to plan your personal racing calendar for the year ahead. Also, make sure you subscribe to the Modern Athlete weekly newsletter and the Modern Athlete digi-mag and you’ll receive all the information you need daily.

Happy Running!

The Modern Athlete Team

December is here and thoughts turn to holidays and time away from the office, and this can be a challenging time to maintain fitness and stick to a training programme. So why not employ try a few of these training tips to keep those muscles going, and allow you to hit the ground running when the New Year starts. – BY SEAN FALCONER

We’re fairly confident the ‘Festive Season’ is unlikely ever to be renamed the ‘Fitness Season,’ because for many people it is all about working like crazy to meet end-of-year deadlines, then attending end-of-year functions, followed by taking time off from work, relaxing as much as possible, partying up a storm and eating like there’s no January! No wonder so many waistlines expand at this time of year… followed by the inevitable New Year’s resolutions to get back into shape.

However, it really is easy to turn things around with just a bit of exercise each day, which will help you relax, reduce stress, control your weight, and give you more energy. So, to stay active this Festive Season and avoid needing to make those hard to stick to fitness-based resolutions, try these quick but effective ways to sneak in short blasts of exercise to help you keep moving in the right direction.

1. Exercise early: With all the eating and drinking to come, a run, walk, ride, swim
or workout in the morning will set you up for the day in the right frame of mind – and prevent that heavy, drowsy feeling later in the day stopping you from training.
2. Get the family going: Take the family out for a walk or a ride to see the sights instead of driving around in a car, and when you go running, let the kids ride alongside on their bikes.
3. Walk the dog: Ensuring that Fido gets the exercise he needs also helps you get out the front door. It’s a win-win!
4. Get cross-training: Try new activities like body boarding, rollerblading, sea-kayaking, stand up paddling – all great holiday activities that will also give you a good workout. And throw in some laps of the pool when cooling off in between the tanning.
5. Explore: Use your runs or bike rides to explore new areas. Just make sure you know your way home again…
6. Join the locals: Many holiday towns have races or fun events over the festive season, so check out the calendar. Also, find out about running, cycling or swimming club runs in the area you are visiting and make some new training friends.
7. Turn errands into exercise: Walk to the grocery store instead of driving, and take the stairs instead of the elevator or escalator.
8. Dance up a storm: Get on the dance floor and show everyone your best moves. Not only will you be burning kilojoules, but more dancing means less nibbling and drinking!
9. Walk it off: Enjoy the warm summer evenings and go for a walk after dinner. This helps to keep your metabolism high so you burn more kilojoules while you sleep.
10 Enjoy some me-time: It’s a time to be surrounded by family and friends, but when you feel the need to get away for some quiet time, nothing beats some solo exercise.

It may be the season to be merry, but it is also a season to take care of your body, mind and soul. Oh, and a final tip: Drink a glass of water before you start snacking or eat a meal. Not only will you be better hydrated and healthier overall, but you will be slightly fuller and thus unlikely to overindulge too much on all those kilojoules. Now go have some fun!

Here at Modern Athlete, were all about bringing you the best! That’s why we partner with some of the biggest and best races of all time. Take a look at these exciting races that you can enter for in order to get your 2017 year off on the right foot!

1. Johnson Crane Hire Marathon, Half-Marathon, 10km & 5km
Entries are open for the 35th Johnson Crane Hire Marathon, Half Marathon & 10km hosted by Benoni Harriers. This popular event is the ideal event in order to bag that first marathon for the year. The route is a double lapper and is relatively flat, allowing runners to express themselves and push hard for that PB time. For those who are still easing into things, a 21km Half Marathon, 10km Road Race and 5km Fun Run are on the cards. The 21km and 42km events will be timed by Peak Timing using the ChampionChip system. This race is a Comrades Marathon and Two Oceans qualifier so be sure to enter now.

2. Modern Athlete Bobbies 21km, 10km & 5km
This unique race takes runners on an undulating route through Edenvale, Illiondale and Greenstone and is considered a flat a fast route, so a PB is on the cards. Join Modern Athlete, Bobbies, BibFix, Greenstone Shopping Centre, Peak Timing and Pureau and support your community in this fantastic race. The Modern Athlete Bobbies 21km & 10km is designed to cater for the whole family allowing moms, dads, grandpas, grandmas and even the kids to come along and take part. The 2017 race will again be timed by Peak Timing using the ChampionChip system.

3. Pick n Pay Marathon, Half-Marathon, 8km & 4km
Jeppe Quondam Athletics Club is excited to be hosting the 2017 Pick N Pay Marathon, Half-Marathon, 8km & 4km event. Taking place at the beautiful Saheti School, this event really does cater for the whole family. The marathon and half marathon races are limited to a total of 6000 athletes so for those of you looking to submit that Comrades qualifier early, add this race to your schedule. No late entries will be available for this race! The 8km and 4km fun runs are limited to 3000 entries and number collection for all events can be done at the registration venue. Entries for the 8km and 4km can be done at the number collection points or on the day of the race.

If that isn’t enough. Click on the button below to view our full, online race calendar!

Many have never heard of them, though organisations like the Russian Special Forces have been training with them for years. Only recently have they taken the West by storm with Hollywood celebrities and football clubs, such as Chelsea and Liverpool, incorporating them into their training. In South Africa, they have been relatively unknown, but now more athletes, especially runners, are waking up to their benefits. Meet kettlebells, the trendiest new training tools to hit our shores. Trent Murgatroyd, kettlebell instructor and director of the International Kettlebell and Fitness Federation, explains how kettlebell training hacks off the fat, blasts your cardiovascular system into orbit, and increases your strength and fitness dramatically – all in a very short space of time.

Our modern lifestyles are not what nature had intended for our bodies. We used to be hunters and our survival depended on our physical prowess, namely our fitness, strength, power, speed and endurance! Nowadays, we sit in front of our computers or in meetings for most of our days. And in the evenings, we lie around for hours watching TV.

Some of us do compensate for this lack of physical exercise, but many don’t have the time for a traditional gym programme. And amongst those who do train in the gym, jog or even run long distances, there is also the group of folk who are consistently inconsistent due to injury.

Although traditional weight training undoubtedly produces results, it can, in many instances, exacerbate the risk of both acute and chronic injuries. Specialised gym machines facilitate the isolation of any muscle or muscle group, and load it with resistance. This is great within a controlled environment such as the gym, but not so good for the functional strength required for everyday life, i.e. carrying groceries, lugging suitcases, or lifting your kids. Isolation training can result in a stronger targeted muscle group, but a slightly weaker opposing group and this often places more stress on the core, increasing the possibility of injury. Your super strong chest or powerful hamstrings can contribute to a lower back injury.

Even with the most structured of training programmes, in which you conscientiously balance all opposing groups of muscles, core strength can often lag behind. In addition, if you’re a hardcore weights trainer, cardiovascular fitness training often falls to the wayside. Being ‘buff’ does not always equate to being fit. Most people find it difficult to make the time to get strength, core strength, muscular endurance and cardiovascular fitness all done, diligently and consistently. The easy solution to covering all of these in one efficient and effective workout? The Russian kettlebell.

A KETTLE-WHAT?
No, ladies and gentlemen, it’s not a dumbbell. A kettlebell is a weight that is shaped somewhat like a cannonball with a handle. In South Africa, kettlebells are available in weights ranging from 4kg to 64kg, making these Eastern European training tools perfect for people from all walks of life, and in all states of fitness (or unfitness as the case may be).

Kettlebells are not new and they are certainly not a passing ‘fitness fad’. In Russia, they have been used as an effective training tool for strength and conditioning for hundreds of years. Though the first written description of kettlebells, according to Cherkikh (1994), is attributed to a Russian dictionary in 1704, they have recently been popularised in Western culture by Pavel Tsatsouline, a strength and conditioning coach and martial arts trainer for the Russian Special Forces (amongst others).

Kettlebell training has continued to grow in popularity in the West, as they are simple to use and extremely effective, and this popularity had led to the establishment of three kettlebell associations, namely:
• The International Kettlebell Fitness Federation (IKFF) led by Steve Cotter. He will be visiting SA later this year.
• The Russian Kettlebell Certification (RKC) led by Pavel Tsatsouline.
• The American/World Kettlebell Club (AKC/WKC) headed up by Valery Federenko, ex-world champion.

KETTLEBELL VS THE GYM
Traditional gym machines mainly engage your prime movers, that is, the muscles that enable you to flex and extend through one plane. Free weights (dumbbells and barbells) engage the stabiliser muscles to a greater extent when compared to the controlled gym machine exercises.

Kettlebells, however, load the entire body with each repetition, with an emphasis on the core. This is primarily due to their unique shape and design. The offset centre of mass of a kettlebell allows a lifter to safely move in a curvilinear motion by easily manipulating the lever arm. In layman’s terms, the lifter can swing the kettlebell with great force and then safely decelerate the bell without injury. The curvilinear motion allows you to perform smooth, repetitive motions with a heavier weight for longer periods of time through multiple planes of motion.

In addition, kettlebells’ movements focus on compound, rather than isolation, exercises. An isolation exercise is one in which there is movement using a small group of muscles through just one joint. A compound exercise, on the other hand, recruits several large muscle groups and involves multiple joints to complete one lift. Kettlebell movements are generally compound, explosive, and ballistic, as well as being slow and controlled. Traditional ‘time-sets’ focus on the aerobic component of training, aerobic referring to the energy system that fuels low-intensity activities lasting more than 90 seconds and up to several hours. Shorter power movements challenge both the anaerobic (fuels moderately-intense activities from about ten seconds to 90 seconds) and ATP-PC (fuels high-intensity activities that last up to about ten seconds) energy systems.

In terms of losing body fat, kettlebell training is ideal: the high repetition of the ‘time-sets’, together with kettlebell circuit training boosts the metabolism.

Muscle imbalances and the rehabilitation of muscular-skeletal misalignments can also be improved through supervised kettlebell training with a qualified instructor or biokineticist.

FROM BELLS TO THE ROAD
Strength training should form a big part of any running programme. Kettlebell training has the potential to condition, strengthen and ‘injury-proof’ you in a way that running can’t. It trains all the big core muscles such as the glutes, hips, hamstrings and lower back. It is an excellent form of cross training.

One of the most important benefits is that it conditions your body to be more injury resistant, something that most runners strive for. And we all know that a strong core is needed for running. Kettlebell training is one of the best methods of developing a super strong core. And the best part is that you can do it anywhere, anytime!

PLAY IT SAFE
Although the techniques of kettlebell training are based on natural movements, it is best to find a certified trainer who can assist you with the correct technique.

Once you are comfortable with the techniques, you can purchase a few kettlebells and some kettlebell DVDs, and do a full body workout from the convenience of your home. Kettlebells are also great for training on holiday. Imagine a portable ‘gym’ on the beach!

What are you waiting for? If you want to improve your overall running efficiency and reduce training-related injuries, try kettlebell training!

Modern Athlete Expert – Trent Murgatroyd
Trent is a director (Africa) of the International Kettlebell and Fitness Federation. He teaches kettlebells and boxing at the TopBox Gym in Fourways, Johannesburg. Trent discovered Russian kettlebells in 2004. In May 2008, he completed his RKC in Denmark, and then in October 2008, the CKT. He has also trained in martial arts, such as aikido, kyokushinkai karate, JKA and kickboxing. He trains people of mixed abilities, from those who wish to get into shape and/or improve their overall fitness and strength, to athletes from various sporting codes. He has worked with world-ranked competitors in boxing, judo and biking. He has even trained a 90-year-old lady!

With yet another year coming to an end, it is important that we look at what is approaching in the future as we start making our running plans for the new year. Whether you’re a weekend warrior or a serious running machine, here at Modern Athlete we have got it all for you!

Look below at some of the events coming up and ensure that you end your 2016 running year on a high note and start your 2017 running year on an even higher note.

1. Lynne New Estates Edgemead 10km
It is time for the annual Lynne New Estates Edgemead 10km Classic. This race is hosted by Edgemead Running Club and is sponsored by Lynne New Estates. This flat route takes runners through the suburbs of Edgemead and Monta-Vista, offering a scenic 10km race. There is a distance for each member of the family so be sure to bring along the kids. Medals will be awarded to all finishers of the events and lots of prizes will be up for grabs! The race will start and finish at Edgemead High School on Saturday, 26 November 2016. Entries close tomorrow so be sure to get yours in now!

 

2. Majik Forest Family Trail Run
The Majik Forest Neighbourhood Watch in conjunction with it sponsors are asking you to help raise funds for the installation of better cameras and security in the Majik Forrest. What better way to do so than by getting you out and about for some family fun? Support this great cause and help recapture the Majik. With a 5km and a 10k run on offer, the event really does cater for the whole family. The 5km event will cost R80 and the 10km event will cost R100. Medals will be given to all finishers of the 10km race and there will be lots of lucky draws, giveaways, coffee, drinks, wine and delicious food.

3. Land Rover Centurion Mountain Monster Trail Run
Gauteng’s premier endure mountain biking and trail running venue, Hakahana Trails, will again play host to the Land Rover Centurion Mountain Monster Trail Run. Hakahana is located 15km west of Pretoria and offers a truly tranquil setting to all taking part. The Hakahana trails network traverses over 40 properties, allowing a unique, safe and diverse trail running experience. While you may have, fun running here, Hakahana is particularly recommended for its challenging trails and technical terrain. Taking place on Sunday, 4 December 2016, be sure to end 20016 on a high.

For those who have already wrapped up their 2016 running schedules, look at the events listed below. These events are set to kick start 207 the right way as they invite thousands of athletes to take part in their events. Enter now and avoid missing out on these cracking events.

1. 35th Johnson Crane Hire Marathon, Half-Marathon & 10km
Entries are now open for the 35th running of the Johnson Crane Hire Marathon, Half-Marathon & 10km hosted by Benoni Harriers. This popular event allows for an ideal setting for your first marathon of the year. The route is a double lapper and is nice and flat, allowing you to express yourself and push for that fast time. For those who are still easing into things, there is a 21km event as well as a 10km and 5km fun run. The 21km and 42km will be timed by Peak Timing using the ChampionChip system. All 42km results will automatically be sent to Comrades as a potential qualifying time.

2. Pick n’ Pay Marathon, Half-Marathon, 8km & 4km
Saheti School in Senderwood will again pay host to this awesome Marathon, Half-Marathon, 8km & 4km event. Taking place on Sunday, 12 February 2017 the Jeppe Quondam Athletics Club welcomes you to take part in their annual event. The marathon and half-marathon events are limited to a combined total of 6000 runners and entries for this event will close on Sunday, 5 February 2017 or when the entry cap of 6000 athletes is reached. Entries for the 21km, 4km & 8km events will also close on Sunday, 5 February 2017 or when the cap of 3000 entries is reached. Click below for more.

3. Old Mutual Om Die Dam Ultra-Marathon 2017
South Africa’s largest inland ultra-marathon is back and next year is looking to go bigger and better than before. The Old Mutual Om Die Dam Ultra-Marathon, Half-Marathon & 10km attracts over 10000 participants and next year, we want you to be part of it! Due to I’s scenic route – via the Hartebeespoort Dam – and its family appeal, The Old Mutual Om Die Dam Ultra-Marathon is consistently voted as one of the top national races year in and year out. The 50km Ultra-Marathon is a flagship event and gold medals will be awarded to category winners, silver medals to men under 3 hours 45 minutes and woman under 4 hours 10 minutes. Bronze medals will be awarded to all other finishers!

4. Birchwood Cross the Line Half-Marathon & 10km
It’s time to get your running shoes on and clear your diary in preparation for the City of Ekurhuleni’s annual road race, the Birchwood Cross the Line Half-Marathon &10km, taking place on Sunday, 26 March 2017. Aimed at attracting both dedicated athletes, and promoting exercise, combined with fun, for a healthy lifestyle amongst Gauteng’s families, the race has grown year on year; in 2017 accommodating 3 500 runners in the 21.1km and 10km races, and a further 500 runners/ walkers in the 5km race. In partnership with ChampionChip and Modern Athlete, both the start and finish of the race will this year be recorded using a chip secured to shoelaces; ensuring accurate results and digital monitoring. This move follows feedback from past participants ensuring a smoother and upgraded race. Since the Birchwood Cross the Line Half Marathon’s inception in 2011, thousands of runners and families have participated, with many making it an annual family tradition. Promising a fun day out, the race includes a children’s play area, food and refreshments, a dedicated secure tog-bag area, a post-race massage zone, clean toilets and live music on the manicured lawns of the hotel.
 

 

5. Modern Athlete Irene Ultra-Marathon
The Modern Athlete Irene Ultra will be run for the second time in 2017. The event offers runners the ideal opportunity for a long run in preparation for Comrades. As an additional bonus, runners will be able to use their 48km finish time or their time at the 42km split point for Comrades Qualifying purposes. The 2017 edition of the Modern Athlete Irene Ultra & Half-Marathon will take place on Sunday, 2 April 2017. This race is regarded as the ideally placed race for Comrades Marathon hopefuls who still must qualify, or for those hoping to get a better seeding. The route takes runners through Irene’s suburbs and Midstream Estate and is “flat and fast”, with no significant climbs allowing runners to achieve better times. The 48km along with a 21km will start at 06:00am at the Irene Agricultural Research Campus.

And folks, if these are still not enough for you be sure to visit our full online events calendar where you can find even more races to enter. The Modern Athlete Team hopes that you’ll be making your 2017 running plans very soon! Click the button below for the full Modern Athlete online events calendar.