Runner's World South Africa - November 2014.pdf

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BRAND
NEW LOOK
INSIDE!
ROCK
EVERY
RACE!
PLUS
EAT
&
DRINK
BEFORE, DURING, AND
AFTER YOUR RUN
35
BEST THINGS TO
Nail Your Long Run
Fine-Tune Your Taper
Set The Right Goal
SIMPLE WAYS TO PUT A
SPRING IN YOUR STEP
BEGINNERS
BEAT
THE BONK
FIELD-TESTED STRATEGIES FROM
A FREE-THINKING SCIENTIST
p64
10 BEST
EDITOR'S
CHOICE
CORDLESS
HEADSETS
THE PERFECT
PRE-RUN ROUTINE
p50
SPECIAL REPORT
WHY IT'S SA'S MOST
IMPORTANT MARATHON
11245
SOWETO IS BACK!
CAN’T BREATHE?
HERE’S WHY
(AND NO… IT’S NOT BECAUSE YOU’RE UNFIT)
p79
NOVEMBER 2014
SOUTHERN AFRICAN EDITION
R37.00
(
R4.54
VAT incl)
R32.46
outside RSA (Tax excl)
$37.00
Namibia (Tax incl)
9 771021 566004
WARM-UP
CONTENTS
THE LOOP
6
NOVEMBER
2014
RAVE RUN
12
EDITOR’S LETTER
16
ON THE COVER
Long Run..........................34
Taper Tactics....................42
Goal Setting.....................40
Beat the Bonk..................64
Pre-Run Routine..............50
Running And Asthma......79
Energy Bars......................55
Power Breakfast..............62
Good News For
Chocoholics....................60
Beginners.........................36
Soweto Marathon...........84
Wireless Gear..................43
64
YOU WANT FRIES
WITH THAT BONK?
Step into Dr Brent
Ruby’s lab, where odd
experiments aim to redraw
the limits of endurance.
BY CHRISTOPHER
SOLOMON
72
THE UNTOLD STORY
OF THE BEER MILE
With more than
60 000 participants
and an upcoming world
championship, this foamy
race is officially a
thing.
BY RACHEL SWABY
79
THE TRUTH ABOUT
RUNNING & ASTHMA
Exercise-induced
bronchospasm (EIB)
affects a number of
otherwise ‘healthy’ South
African runners. Does this
mean they should stop
running?
P H OTO G R A P H B Y AS H R A F R U B I D G E
BY LISA NEVITT
84
THE SOWETO
MARATHON REVIVAL
The story of an iconic race
that has helped keep a
passion for running alive in
the famous township.
BY ANDRÉ VALENTINE
RUNNER’S WORLD
NOVEMBER 2014
3
WARM-UP
CONTENTS
50
62
WE’RE ALWAYS
RUNNING AT
RUNNERSWORLD.CO.ZA
TRAINING SECTION
The foam roller – that
hurts-so-good torture tool
– isn’t just for massaging
achy parts after a run.
Use it to warm up your
muscles
before
you head
out. Get the full story
on page 50, then find a
pre-run rolling routine
at
runnersworld.co.za/
foamroller.
34
FUEL
HUMAN RACE
21
Meet The Elite
André Olivier,
bronze medallist in the 800m at
the 2014 Commonwealth Games.
The Singlet
He knows it all.
I Ran It Off!
From couch potato to
trail-running fanatic.
Runner By The Numbers
What’s Hot Now
60
Fridge Wisdom
Research reveals
the foods and drinks that help (and
hurt) your running.
TV foodie Hayden Quinn’s
Chorizo Morning Salad
ON THE COVER
62
22
24
26
28
GEAR
43
Wireless Headphones & Running
Apps
Gear editor Ryan Scott puts
the latest models to the test.
New Gear
The best way to capture
running #selfies.
The Shoe Test
Cushioning makes
a comeback.
NOVEMBER
46
PERSONAL BEST
48
2014
Model
Jamie-Lee @ Outlaws
Wears Lorna Jane sports bra,
Brazilfit shorts & adidas shoes
Make-up by
Charmaine de Kock
Photographed by
Glen Montgomery
TRAINING
34
For the Long Haul
What to do
before, during and after the
biggest run of your week.
The Starting Line
Fall in love with
the perf ct season for runners.
Ask the Experts
The Fast Lane
When your
training cycle goes off the rails,
reset your goals.
Race Prep
H w – and when – to
taper for peak performance.
RACE DIARY
90
92
Featured Race
Mountain Splendour Mania
Race Diary
36
38
40
COLUMNS
30
Planet Runner
PARKRUN DREAMTIME
BY DAVE BUCHANAN
Back of the Pack
RULE THE ROOST
BY BRUCE PINNOCK
42
MIND+BODY
50
Get Ready to Roll
Add foam
rolling to your pre-run routine to
release tension and block fatigue.
The Body Shop
Strength train
your way to better mechanics –
and faster times.
98
52
4
RUNNER’S WORLD
NOVEMBER 2014

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