Runner's World South Africa - December 2016.pdf

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DECEMBER 2016
SOUTHERN AFRICAN EDITION
12270
www.runnersworld.co.za
RSA R39.00 (VAT INCL)
R41.50 (Foreign Countries)
NAMIBIA N$41.50
9 771021 566004
RUN LONG.
RUN LIGHT.
RUN.
WARM-UP
CONTENTS
THE LOOP
06
DECEMBER
2016
RAVE RUN
10
EDITOR’S LETTER
14
62
THE 10 MOST INFLUENTIAL
PEOPLE IN SA RUNNING
In 2016, who has had the most
profound effect on the state
of running in SA?
BY MIKE FINCH
AND LISA NEVITT
47
It’s been a great year for
gear. Find the ideal gift
for any runner in our top
picks from 2016.
BY RYAN SCOTT
58
Protect yourself from the
sun – and enjoy great
food at the same time.
BY VERONIKA RUFF
TAYLOR
72
Everybody breathes,
right? But by training
yourself to breathe
better, you’ll be able to
go longer and harder
with less effort.
BY LISA BUCKINGHAM
GEAR OF THE YEAR
THE SPF MENU
BREATHE
ON THE COVER
Gear Of The Year.....................................47
Up Your Game.........................................35
The Shortest Run.....................................36
The Healthy Skin Diet.............................58
Are You Normal?....................................79
5 Ways To Beat Common Injuries.........38
SA Running’s Biggest Influencers.........62
Breathe Better!........................................72
SURVEY 2016
Think you’re like other
runners? Check out our
poll results.
BY PAUL BAUMEISTER,
ALI NOLAN AND LISA
NEVITT
79
HERE YOU ARE
PHOTOGRAPH BY
CASEY CRAFFORD
DECEMBER 2016
RUNNER’S WORLD
3
WARM-UP
CONTENTS
44
38
34
WEIGHT LOSS
Run Your Belly Off!
Belly fat is bad news. The
good news is, you already
own the best tool for
shedding unwanted kilos:
a pair of legs! For top tips,
visit
runnersworld.co.za/
bellyoff
HUMAN RACE
17
19
20
25
Chris Bertish
Fearless ocean
adventurer – and runner.
The Singlet
He knows it all.
I Ran It Off!
A Durbanite defeats
diabetes.
By The Numbers
2016 – our
running year in numbers
40
The Body Shop
Exercises to
maintain strong and steady joints.
FUEL
42 Expires Never
Cake? Really?
How mid-run nutrition has
improved through the decades.
44 Fridge Wisdom
Enduring rules of
nutrition – from the expert.
45 Quick Bites
Cool soups, packed
with fruits and veggies.
ON THE COVER
DECEMBER
GEAR OF THE
YEAR
PERSONAL BEST
TRAINING
32 Race Prep
Run your best at
crowded big-city marathons.
34 The Starting Line
Strategies to
keep your running routine intact
during the holidays.
35 The Fast Lane
Boost your
efficiency – with tactics inspired
by an Olympian.
36 Ask The Experts
Will social
media help or hurt your training?
37 The Sport Scientist
When will
you reach your peak marathon
performance?
MIND+BODY
38 Joint Action
How to keep your
hips, knees, ankles, and feet
happy and injury-free.
RACES+PLACES
85
Racing Ahead
2016
Here!
p47
Find The
Best Shoes,
ULT IMA
TE
Hot Tech,
RUN NER ’S
Cool Tights
GIFT
COLUMNS
22
Planet Runner
AFROH (Acronyms For Runners’
Other Halves)
BY KELLY KIDGELL
The Road Scholar
The Riddle
BY BRUCE DU BOURG
Running The World
Faraway Fjords
BY WARREN KING
Back of the Pack
Full Of... Running
BY BRUCE PINNOCK
Up Your
Game!
An Expert
3-Step Plan For
Running Further
& Faster
p35
SA’S BEST-SELLING RUNNING MAGAZINE
Wayde van Niekerk,
24: world champion,
Olympic champion,
world-record holder
Easy
Ways
To Beat
Common
Injuries
p38
5
The
Shortest
Run
...that’s worth
doing
p36
The Most
Influential
People
in SA
Running
p62
The Healthy
Skin Diet
p58
Breathe Better!
DECEMBER 2016
SOUTHERN AFRICAN EDITION
24
Are Y
ou
Normal?
SPECIAL REPORT
A Simple 2-Step
Technique
p72
12270
The State Of The
South African Runner
www.runnersworld.co.za
RSA R39.00 (VAT INCL)
R41.50 (Foreign Countries)
NAMIBIA N$41.50
9 771021 566004
26
Runner
– Wayde van
Niekerk wears adidas
Production by
Rob Cilliers
Photographed by
Sean Laurenz
90
4
RUNNER’S WORLD
DECEMBER 2016
P H OTO G R A P H B Y N E I L B U R TO N
WE’RE ALWAYS
RUNNING AT
RUNNERSWORLD.CO.ZA
PROMOTION
INSPIRING
AUTHENTIC
PASSIONATE
AWESOME!
SO CAST
YOUR VOTE
TODAY!
COURAGEOUS
UNSTOPPABLE
WE’RE SEARCHING FOR
These characteristics
describe the 10
finalists in our
Runner’s World
Cover Search
competition – but
there can be only
one winner!
VOTE NOW
for your cover star of 2016,
and you could see them on the cover of the
February 2017 issue of
Runner’s World!
VOTING CLOSES:
1 December 2016
PRESENTED BY
VOTE NOW AT
COVERSEARCH.RUNNERSWORLD.CO.ZA
SEE COVERSEARCH.RUNNERSWORLD.CO.ZA FOR TERMS AND CONDITIONS

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