Staying fit during the holidays – it can be done

The holidays are a time to celebrate, and boy, do we make the most of it. We eat, we drink, we indulge and then we end up feeling like bloated whales by the time it's all over. It's almost an unspoken rule that, with the holidays, comes unlimited eating and incompleted workouts, but this year, you have a choice.

You don't have to let every party become your own personal eating contest, and you don't have to let shopping take the place of your usual exercise routine. All it takes is flexibility, creativity and a new way of defining exercise.

Keep Moving

It's tempting to ditch your workouts as your days fill up with holiday preparations, parties and errands, but now more than ever, you need to stay active. Exercise will help you deal with added stress and give you energy for everything you need to accomplish. It will also help you manage your weight through the maze of parties and gatherings you'll be attending. If you have trouble sticking with your usual routine this time of year, come up with a new one. Forget the rules, lower your standards and do whatever you need to do to keep moving:

• Shorten Your Cardio. Pare down your cardio routine to whatever time you have, even if it's only 5 or 10 minutes. Choose activities that are easy to do at a moment's notice: walking, running, jump roping or cycling. Get the most out of the time you have by working at a high intensity. This sample 10-minute workout is a great place to start:
0:00 to 1:00 - Warm up with a brisk walk (outside or around the house)
1:00 to 2:00 - Jumping jacks
2:00 to 3:00 - Jump rope (pretend if you don't have a rope)
3:00 to 4:00 - Run as fast as you can for 1 minute (in place or outside)
4:00 to 5:00 - Ski hops: Stand with feet together, bend knees and jump a few feet to the right and then left, landing with bent knees.
5:00 to 6:00 - Jumping jacks
6:00 to 7:00 - Walk as fast as you can
7:00 to 8:00 - Jump rope
8:00 to 9:00 - Jumping jacks
9:00 to 10:00 - Cool down and catch your breath
Remember to work hard. Keep your perceived exertion at 8 or 9 for the entire workout.
• Exercise wherever you can. You already know to take the stairs, park far away and so on to get more exercise. This holiday season, wear a pedometer as you're running around, and see how many steps you can accumulate. Use every opportunity to get in more movement, whether it's parking on the opposite side of where you need to be or chopping down your own Christmas tree.
• Make it a family affair. As you gather together with your family, plan active things to do. Walk around the neighborhood to look at holiday decorations. Play football before the big meal at Thanksgiving or Christmas. Plan contests with the kids to see who can run the farthest or who can do the most push-ups. Challenge everyone to a snow-shoveling contest, and then build a snow person out of the remains.
• Don't forget strength training. Maintain your muscle mass by paring down your routine to the basics. Choose compound, multi-joint movements to make sure you're getting the most out of your time. This new strength-training workout is a great place to start. It involves a variety of compound moves that target the large muscles of the body with plenty of core work thrown in as well.

Control Your Eating
Eating yourself into a coma seems inevitable during the holidays, what with all the yummy delights available. Treating every party as if it's an invitation to indulge, however, is a sure way to add pounds. Below are a few reminders for keeping the calories in check:

• Eat Before You Go. Rules to live by: never go grocery shopping while hungry, and similarly, never hit a holiday party on an empty stomach. You'll be less tempted to overindulge if your belly's full of something healthy.
• Choose One Treat. Once at the party, choose one thing to indulge in and make it good. No chips -- you can have those any old time. Pick something you only get during the holidays.
• Control Your Drinking. Alcohol is an easy way to consume more calories than you need, so avoid mixed or fruity drinks, and have a glass of water for every drink you consume. Also, definitely avoid the egg nog; it has up to 350 calories a cup.
• Don't Skip Meals. It's tempting to skip meals to make up for whatever nightmare food you'll eat later, but just like the empty-stomach rule, if you're starving, your rational mind will be unavailable for healthy food choices. Eat small meals all day to avoid going nuts at the buffet table.

However you deal with the holidays, make this the year that you don't gain extra weight. Make a decision to do everything you can to stay active and eat healthy while not depriving yourself of all the fun. Like everything else in life, it's all about moderation.

Happy Holidays!

Running in Water

“Running” pool workouts help you build fitness, strength, and flexibility - without the risk of injury.

The resistance of water offers a cooling workout that taxes the body enough to maintain cardiovascular and muscular-skeletal fitness, while its buoyancy and zero-impact environment aids in recovery and injury prevention.

Study show virtually equal VO2 max values (aerobic capacity) between treadmill and pool running. Another study by California State University Northridge found that when runners cooled down in water, they reported feeling more recovered compared with when they cooled down on a treadmill.

Pool running sets up your hard days. Dr. Michael Joyner advises starting with one session per week of 30 to 45 minutes and increasing to two or more hour stints. "You leave the pool feeling refreshed, and you're ready to run hard the next day."

Swim Laps

If you haven't swum in a while, you may be surprised at how tired you feel after swimming just a few laps. To help reduce fatigue and tap different muscle groups, alternate between freestyle, breaststroke, and backstroke.

Start out with about 10 laps (back and forth across the pool equals one lap), which is aroung 400m at a typical pool. Increase your time in the water and minimize fatigue (and boredom) by sandwiching pool-running in between sets of laps.

"Run" In Water

Running against the water's resistance, in the deep end where you can't touch, provides many of the benefits of running on land. A flotation belt will help keep you upright and give you stability.

Keep your body erect, with a slight lean, and keep your gaze forward. Run as you normally would on land with your hands pushing back the water.

Don't expect to move forward much, says pool-training instructor Craig Stuart.

Your leg action can vary: Do high knees and march in place, bend your knee slightly and move your legs as if you were cross-country skiing, or do a more long-striding leg extension.

To gauge your pace, compare how you feel while running in the water with how you feel running on the road (your perceived exertion). Or use your land times as a guide. If you typically do an interval workout of 8 x 400, take your time, say, one minute and 40 seconds, and run 8 x 1:40 at a hard effort in the pool.

Stretch and Strengthen

The pool is a perfect place to stretch out tight muscles because the water's buoyancy helps improve range of motion, says John Rembao, who has trained distance runners using pool work.

In the deep end and without a belt, hang on to the edge with one hand, face the wall, and sweep your right leg from left to right and back again for 10 reps to stretch your glutes, adductors, and abductors. Repeat with your left leg.

Next, stretch your quadriceps and hamstrings. Turn sideways to the edge, and hold it with one hand. Maintain a slight bend in your right knee, flex your foot so your toes are close to your shin, and sweep your right leg forward until it's roughly at a 90-degree angle to your body. (As your flexibility improves, your foot will break the surface of the water.) Sweep the leg backward while maintaining the bend in the knee. Do 10 reps then repeat with your left leg.

The Ideal Pool Workout

The perfect pool workout should include 30 minutes of lap swimming and 30 minutes of pool running to ensure a full-body workout. For the running segment, perform one of the interval workouts below.

Endurance-Speed
3 x 5 minutes at perceived 10-K race pace. Jog two minutes between each.

Speed
6 x 2 minutes at perceived 5-K race pace. Jog 60 seconds between each effort.

Sprints
10 x 60 seconds at perceived one-mile race pace. Jog 30 seconds between efforts.

New Pics Online

Here are links to some of our latest pics:

McCarthy VW

McCarthy VW

Year End Functon 2010:

Wingate Jaareind Funksie 2010

Warmbaths Marathon 2010:

Warmbaths Marathon 2010

How to ensure a great Comrades Marathon result – Training tips

There are only two important races if you are doing a Comrades Marathon:

1. Your qualifier
2. Comrades Marathon

Every time I hear runners saying sentences like this I shake my head: “I ran a personal best almost every race in my training for Comrades and then on the day I crashed – I can’t understand it?”

Deciding to run the Comrades Marathon is a huge commitment. A person joins a club and gets caught into the notion that one must run every race possible before Comrades

Please take note of the following and if you don’t believe me, ask Bruce Fordyce, Norrie Williamson, Johnny Halberstadt, Alan Rob, Andrew Kelehe and so on.

Races are an important part of training for Comrades. Not to see how fast you can run, but to see how slow you can run.

Let me explain further:

In training you must do speed work, hill training, gym work, recovery runs and slow runs plus your “normal pace” run.

You do not get fast by attempting a PB (personal best) on every race. You get fast by doing specific speed work training over a short distance. FACT!!

The only thing you will get from running flat out every race is burn-out and an injury. Races are there to get your long run in for the week, test various supplements, test new socks, test new drinking patterns, getting used to waking up early, getting used to the crowds at the start and more testing and then some more. When you finish a race, you must finish “fresh” enough to run a further 5km’s with ease. In fact, a good tip is after you finish the race, run back against the “traffic” of runners for a km and then back-at a very slow pace.

With a variation in your weekly training, your times will come down by themselves.

Another tip – do a time trial at your club without your watch. Set yourself a medium pace time and see if you can come in at that time. This will teach you a very important lesson about how you feel at what pace and the ability to judge what pace you are running at during a race. You won’t have to watch the marker boards every km to see your pace, you can judge for yourself and just check with the boards every 5km’s. This is very important for Comrades to be able to pace yourself through the day, and like some of us, into the late afternoon.

In summary: Use the weekend race as a training run and stay fresh for the qualifier and the big day.

Source: 2003 Webarchive of runner.co.za – a timeless piece of writing!

Comrades a record breaker

Johannesburg - This year's Comrades Marathon made a Guinness World Record for the most runners in an ultra-marathon, the Comrades Marathon Association (CMA) said on Tuesday.
The field was the largest since the turn of the millennium, with 14 343 runners completing the race within the 12-hour cut-off time, the CMA said in a statement.
"Applying for the record attempt was quite a process, and organising and collecting all the necessary evidence was an event in itself," said CMA marketing co-ordinator Thami Vilakazi.
"Achieving this feat was a wonderful and befitting way to celebrate the 85th anniversary of the ultimate human race," he said.
Vilakazi said witness statements independently corroborating the achievement were submitted to Guinness World Records by Pietermaritzburg Chamber of Business chief executive officer Andrew Layman and The Witness newspaper's general manager of national sales and marketing Dave Erasmus.
"We have long been of the belief that the ultimate human race was a feat in itself. It's good to have that confirmed by such an authoritative body," said Layman.
"It is very special that 'The City of Choice' that is Pietermaritzburg, can once again host a Guinness World Record.
It is extremely rewarding and is a definite 'thumbs-up' to all those who make the Comrades not just possible, but successful, year in and year out," added Erasmus

MiWay TUKS ALUMINI LEGENDS HALF MARATHON - New Start Time

If you plan on running this Saturday, 23 October -- MiWay TUKS ALUMINI LEGENDS HALF MARATHON -- take note of this:

New Start Times:
21.1km - 05h30;
10km Run - 05h45;
10km Walk - 06h00;
5km - 06h15

New Venue:
Irene Village Mall

Tips to prevent Dehydration

With the summer months come heat and with that: dehydration. Listed below are some tips to stay safe while running in the heat and to prevent dehydration.

1. Avoid Wearing Cotton: Cotton soaks up sweat, causes the material stick to your skin, and promotes body heat buildup. Several different materials wick perspiration away from your skin. These fabrics are designed to create a cooling effect as moisture is pulled away from the skin.

2. Wear Sunscreen: Direct sunlight will drain your energy especially if given the chance to burn your skin. Run in the shade when possible to avoid direct sun and scorching pavement. Also, wear a cap to shade your eyes and face from the sun.

3. Take time to adapt to the heat: Allow your body a week or two to get used to the heat. If hot weather starts suddenly, do shorter runs and gradually build up your endurance to pre-heatwave distances.

4. Run in the cooler parts of the day: Run before sunrise or after sunset. If you do run when there isn't much light out, make sure to wear clothing that is reflective or wear a bright safety light to help others spot you.

5. Stay hydrated: Drinking adequate fluids is important all the time (pre-run, while running, and post-run). Fluids, especially water, are very important when running in the heat. The longer the distance the more fluids a runner will lose. Plan your running routes to go past a shop so you can buy a drink, or past taps where you can fill up your water bottle. You could even take time to place water out on the course before you start your run. Other ways to stay hydrated and cool during a run is take fluids with you on your run (i.e. fuel belt) and even to pour water over your head at different intervals. Post run, it's equally important to continue to drink to keep your body hydrated.

6. Use Sports Drinks: Runners should also be aware of a reduction in electrolytes along with a loss of sodium through increased sweating. Loss of electrolytes/sodium is especially critical for those running more than 60 minutes. There are several sports drinks on the market that can help replenish the loss of electrolytes and sodium. Make sure and try one or more of the well-known brands such as Powerade or Energade.

Related articles

• When training, make sure you drink enough water (seattletimes.nwsource.com)
• Dear Sports Scientists: Will drinking fluids keep me cool? (sportsscientists.com)
• Energy Drinks 'No Good For Gym' (simplysweat.com)

Injury corner: Runner's Knee

Runner's Knee or Chondromalacia is a softening, wearing away, or cracking of the cartilage under the kneecap. This softening and inflammation prevents the kneecap from riding smoothly over the knee. Pain typically occurs around or behind the kneecap and worsens when sitting with legs bent for a long period of time or climbing stairs.

Runner’s knee is caused by several factors, including a high quadriceps angle, wide hips (female runners), and pronation of the feet. Most often, week quadriceps muscles will be the problem, as they do not absorb a sufficient amount of the impact or running, passing down the impact onto the knees.

Common Runner's knee treatments include icing the area around the knee, using running shoes with better motion control, utilizing orthotics, and avoiding anything that requires the knee to stabilize itself (such as running on uneven surfaces, steep downhills and tight turns).

Year End Function 2010

Members:  Download your invitation for the Party of the Year, 

by clicking here

Cramps? Have a pickle...

Well, almost.... pickle juice, in fact.

If you're one of those unfortunate runners whose legs frequently cramp up during your runs, you may be willing to try anything to solve the problem. Anything? Are you sure? How about some pickle juice? Yes, pickle juice has long been touted as a fix for cramping muscles by some runners and coaches, and now a recent study lends even more credibility to this home remedy.

Researchers had 10 male college students exercise to the point of mild dehydration and then electrically induced toe cramps. Their average cramp lasted 153 seconds. They then repeated the experiment and gave the subjects either water or pickle juice. For those who drank pickle juice, the cramp was gone in 85 seconds. For subjects who drank water, their cramps lasted 134 seconds.

Fans of pickle juice have said it's the electrolytes in the juice that help get rid of the muscle cramps but, in this study, blood and urine tests found no change in the subjects' sodium, potassium, magnesium or other levels. Something else in the juice (researchers suspect vinegar) must have triggered a neurological response in the mouth, which then signaled the brain to stop the cramping.

Muscle cramps have never been much of an issue for me, but -- even if they were -- I don't think I'll be packing pickle juice in my Fuel Belt. I think I'd rather just deal with the cramps.

From About.com: Running & Jogging

Watch your Step

Most of us have, at some time in our running careers, had a fall. Some are worse than others, but all are quite embarrassing, and often due to our own clumsiness, and not paying enough attention.

From About.com: Running & Jogging

Often someone or something else -- a cyclist, runner, or bad conditions -- is to blame for a wipe-out. Follow these tips to help prevent falls during your runs:

Pay attention. Keep your head up and look ahead -- about 10 to 20 feet in front of you. Try not to look down at your feet, so you can see what's coming. Not only is this important for your safety, it's also proper running form . This is especially important when running on trails , when you can hit obstacles such as rocks, roots, logs and branches.

Be careful on the downhills. Many falls occur on the downhill, so be extra careful when running downhill. Control your speed and keep your head up, so you can avoid obstacles.

Make sure your shoes are tied. This sounds like common sense, but I'm surprised at how many runners I see with dangling shoelaces. Most shoelaces on running shoes are extra long, so be safe and double-knot them.

Watch out for cyclists and other runners. Avoid collisions (and subsequent falls) with other runners or cyclists by always being aware of your surroundings and practicing good communication. If you're approaching another runner or cyclist and need to pass them, communicate with him and let them know on which side you're trying to pass. Before you stop or turn around, look back and make sure your path is clear.

Use extra caution at race starts. I've seen so many falls at the beginning of races. Runners often stumble when they try to pass slower runners, get jostled by the crowds, or trip over a water bottle or piece of clothing that someone discarded at the start. When you line up at a race start, make sure that you're in the right position for your pace and be on the lookout for discarded items.

Same goes for water stops, too. Crowds and wet, slippery pavement make hydration stops another common wipe-out zone. Watch for runners stopping suddenly at the water stops and look for big puddles of water. And, although it's OK to throw your cup on the ground at a water stop, you should try to toss it where other runners can't trip over it.

Golf Day Pics

Check out the photos of the 1st Wingate Road Runners Golf Day by clicking on the picture below.

Golf Day 2010

Marathon Club Championships: 2010

Our annual Club Championships for the Marathon, this year is slightly different to the 10km & 21.1km Championships - here's how it works:









Rules and Details:

1. You can choose which marathon you want to use as your official championship race time.
2. Any marathon that you have run in South Africa, during 2010, well above sea level will qualify.
3. In order to qualify for a medal, enter your results on this spreadsheet.
4. Medals for the various age categories will be awarded at the Year End Function on 29 October.
5. Finishing times will be verified on the official race results of the particular race.

10km & 21.1.km Club Championships: 2010

Our annual Club Championships for the 10km and 21.1km will be held at the following races this year:

• Chamberlain Capital Classic - 9 October @ PHSOB, Hofmeyr Park
• McCarthy VW - 25 September @ Rietondale Park
• Tuks Alumni Legends - 23 October @ Waterkloof Airforce Base

Rules & Details:

1. Medals for the various age categories will be awarded at the Year End Function on 29 October.
2. You can choose which race you want to use (of the 3 above) as your official championship race time.  
3. Only the 3 races mentioned above qualify for both the 10km and 21.1km Championships.
4. In order to qualify for a medal, you need to run any one of the above races, and enter your results on this spreadsheet for the 10km and this spreadsheet for the 21.1km.
5. Finishing times will be verified on the official race results of the particular race.

Spar Womens Challenge 2010

Click on the picture below to see photos of the Spar Womens Challenge 2010

Spar Womens Challenge 2010

Action Cricket Fundraiser

Yes, we know you can run, but can you hit a ball & run? How about bowl and catch?

If you are keen for a game of Action Cricket, then why not join us on 3 September, for a 6-a-side tournament?

For bookings please contact Bertie, by e-mail or call him : 082 883 5439

For more information, download the invitation here

Gauteng North Master Championships

The Gauteng North Masters Championships will take place on Saturday 2 October 2010 at the
Pilditch stadium, Pretoria.

Athletes from age 30 years to 90 years + are welcome to enter.

Clubs / athletes can contact Gretha Viljoen at 082 6255 189 or after hours at 012-333 8491 or visit our website www.gnma.co.za for more information.

Program for the days here
and the Entry Form can be downloaded here

Marathon FAQ's

Spring is in the air! It's time to put on those shoes, and start training.

Many of us plan to do a marathon in early summer.  It's a great time to get fit and in shape before the December end of year holidays when we try to fit into last years swimming costume !

Whether you're new to running a marathon, or have run a couple of marathons before, this list of Marathon FAQ's may help answer some of your questions:

Frequently Asked Questions About Marathon Training

If you're training to run a marathon, you probably have a lot of questions. Get answers to the most frequently asked questions about marathon running and training.

 

When Should I Replace My Running Shoes?

 Running in old or worn-out shoes is one of the most common causes of running injuries. Get advice on when you should replace your running shoes.

 

When Should I Run Through Pain?

It's very common for runners to experience some aches and pains, especially if you're training for a long-distance event. Learn how to know when you can continue running and when you should stop.

 

Why Am I Gaining Weight During Marathon Training?

Some runners find that they actually gain weight during training. Learn how to avoid it.

 

Should I Eat Before a Run?

Get answers to the question of whether or not you should eat before running.

 

Is It Better to Run Outside or on a Treadmill?

Is treadmill running really easier? Get the answer here.

 

Do I Need to Drink Sport Drinks During My Runs?

Proper hydration for running is essential to safety and performance, but runners need to know when they should consume sports drinks and when plain water will suffice.

 

Do I Need to Eat During My Runs?

If you're running more than 90 minutes, you need to replace some of the calories you're burning. Follow these guidelines for when, what, and how much to eat.

 

What Should I Eat After a Run?

Find out what you should be eating after your runs to minimize muscle soreness and maximize recovery.

 

How Can I Not Feel Hungry all the Time?

It's normal to feel hungry when you start a new exercise regimen or you increase your exercise frequency or intensity. You're burning more calories, so your body needs to take more in. Here are some ways you can avoid feeling hungry, with overindulging.

 

How Do I Avoid Hitting the Wall in a Marathon?

If you're training for a marathon, you've probably heard about the dreaded "wall" that some marathoners hit sometime after the 20-mile mark in a marathon. Here are some tips for beating the wall in a marathon.

 

Should I Run Every Day?

Many new runners wonder if they should run every day or take some days off. Get the answer here.

 

Why Am I So Tired After My Long Runs?

When training for a marathon, is it normal to feel very tired after long runs? Get the answer, and find out how to avoid exhaustion after long runs.

 

How Can I Predict My Race Times?

Predicting a race time, especially for a long-distance race like a marathon, is tough because there are so many variables. Here's how you can get a rough estimate of your potential.

 

Should I Carry My Own Fluids or Use Water Stops?

The decision to carry your own fluids or use water stops during a race is because there are pros and cons to both sides, and each runner has his or her own preferences and habits.

 

Why Do I Feel So Sluggish and Tired During my Runs?

If you feel sluggish and slow during your runs, overtraining may be the cause. Find out what to do to avoid overtraining.

 

How Can I Avoid and Treat Muscle Cramps?

Muscle cramps are often the result of dehydration, so it's important that you make sure you're hydrating properly before, during, and after your runs. Get more information on how to prevent and treat muscle cramps.

 

Can I Split My Long Runs?

In marathon training, do you get the same benefits if you split up your long runs as running it continuously? Get the answer.

 

What If I Have to Take a Break from Running?

Sometimes an illness, an injury, or a hectic schedule prevents us from sticking to our running schedule. Here's how you can handle a break in your training.

 

Should I Run the Day Before My Marathon?

Should you run the day before a race? Get the answer.

 

Should I Wear New Running Shoes for My Marathon?

Marathon runners often wonder if it's better to wear new, old, or slightly used running shoes on race day. Get the answer.

What Type of Socks Should I Run In?

It's important to choose the right running socks for comfort and performance. Here's what you should look for when buying running socks.

How Can I Avoid Going to the Bathroom During Runs?

It's not unusual for runners to experience gastrointestinal disorders or diarrhea, also know as "runner's trots", during long runs. Find out what to do if it happens to you and how to avoid it in the first place.

Can I Train for a Race on a Treadmill?

I'm planning on running a marathon in the spring, but icy and snowy conditions have kept me on the treadmill for a lot of my training so far. Will I be adequately prepared for the race if the majority of my training is on the treadmill?

 

Can Runners Get Pedicures?

Taking care of your feet is very important during marathon training. Find out whether or not you should get pedicures while marathon training.

 

Can I Listen to Music During Runs?

Many people like to listen to music when running, but there are several disadvantages to running with headphones. Find out why you should think twice before putting on those headphones.

 

What's a Negative Split?

Negative splitting is the ideal way to run a long distance race such as a half or full marathon. Find out what it means to run a negative split.

 

Are There Age Requirements to Run a Marathon?

People of all ages take interest in running marathons. How old do you have to be to participate in a marathon? Get the answer.

Related articles by Zemanta

• Proper Training for Marathon Run Takes Time (nlm.nih.gov)
• One marathoner's strategy for going the distance (theglobeandmail.com)
• 5 Signs of Overtraining: It Happened To Me (kspace.tv)

Run 5k and Lose 5k program

Runner's World has put together a quick and easy training program to help anyone run a 5km race, over a 5 week period, and in the process lose 5kg.

Sound good? Go here to check out the program.

Related articles by Zemanta

• LIVESTRONG.COM: Lose Weight Running (huffingtonpost.com)
• Runner's World to Launch on the iPad (eon.businesswire.com)
• Train Smarter with Runner's World iPhone App (mashable.com)

Don't stretch after running

Sometimes it's best not to stretch after your run

1km Challenge

Image via Wikipedia

If you've ever wanted to improve on your time on a 10km,  21,1km or even a marathon or wondered how some runners continue to improve, while your times always seem to stay round about the same?

The answer is simple... speed training.

Runners World has put together a simple program over four weeks to help you improve your 1 km time.

Have a look at the link here.

The idea is to do a 1 km time trial and record your time. Then follow the program for four weeks.  At the end of this you should have improved your 1 km time and as a result you should improve over 10 km, the half marathon and probably even the marathon.

Why not give it a go now? Winter is almost over. If you increase your speed now, you may even run PB at your next summer race.

Achilles Tendon sore? Do these calf strengthening exercises

Injuries and pain caused by swelling of the achilles tendon are often caused by weakness in the calf muscles. Here is a set of exercises that can help

Why do runners cheat at races?

I guess as long as there is prize money on offer, people will find ways to cheat. That certainly seems to be the case with the habitual Comrades cheat, Sergio Motsoeneng. You may remember him (and his brother, Arnold) who ran the 2001 Comrades Marathon in relay - only to be caught out by wearing their watches on opposite arms. 

This year, Sergio (who finished 3rd) has been disqualified and banned by ASA for 2 years - this time for testing positive for a banned substance. Now we all know that a simple over the counter cough syrup can contain banned substances, but with this guys history, I doubt he will be able to use that as an excuse.  As they say "Once a cheat, always a cheat".

But this has got me thinking about the lesser known runners amongst us who 'bend the rules' to suit themselves. I'm talking about everyday, casual runners - not the types who are after a finish in the top 10.

What makes the average runner want to cheat? Who is he really cheating, besides himself?

Some examples come to mind:  Our athlete qualifies for an ultra, say The Two Oceans marathon, with a D Seeding. But he knows the field is going to be big on race day, so he sneaks into the B block, just to get a better start. That's cheating. If you're not good enough to qualify with that seeding, you don't belong there.

Or getting someone else to run your qualifying marathon for you: You get a great seeding for your goal race by getting a faster runner to run your qualifying race for you. That's just not on.  And as far as I'm concerned, it's as bad as taking anabolic steroids, EPO or whatever other banned substances are used nowadays.

The problem is the lack of control and checks at these qualifying marathons - nobody ever checks if you really are who you say you are on the race entry.  It's a very difficult thing to police.  I believe that athletes themselves should be the police. These issues should be reported to your club or province so they can deal with the problem.

Cheating, is cheating - no matter which way you look at it. Taking drugs, sneaking into better seeding groups, or using others to qualify on your behalf.

Let's play fair.

Rhodes Run

Our congratulations go to Johan van Wyk, who completed his 3rd Rhodes Run and by doing so, achieved his permanent number at arguably South Africa's toughest, certainly coolest trail run!

Here are some of his photos.



For more info on the race, click here.

Spar Womens Challenge 10km

The Pretoria leg of the Spar Womens Challenge takes place on 28 August this year, at Supersport Park, Centurion.

The race starts at 14:00, but I reckon you want to get there early as there are always thousands of participants.

The ladies of the club are planning a fun day together - so get training and join in to be part of the fun.


PS: The men are also welcome to join the ladies at this race (as long as they shave their legs for the occasion!)

94.7 Cycle Challenge

Here's a challenge to all you guys and girls with bikes in the garage:

The 94.7 Cycle Challenge takes place this year on 21 November. Yes, I know this is a running club. But this is a challenge to all of you who want to prove how tough you really are.

Let's take on the Cycle Challenge this year, whether you have a mountain bike, road bike or a delivery bike - let's swap our running shoes for wheels and have some fun doing it.

To enter the Cycle Challenge, click here

Come on, I dare you - dust off that bike, pump up the tyres and let's hit the road.

Cycle Racing in South Africa: Cycle Races in South Africa, 94.7 Cycle Challenge, Tour D'afrique, Cape Argus Cycle Race, Pick'n Pay Fast One

Get off the road

Feel like running a Trail Race this winter?

The Asics Vaal Trail Run takes place at Vanderbijl Park on 11 July

Race distances: 5km, 10km, 21km

Download the Race pamphlet here (note: this document is 3.8MB)

Knot a bad idea - laces that don't need to be tied

Can you imagine never tying your running shoes again? No tripping over intied laces? No overtight laces? No more loose laces?  The answer has just arrived in SA.... introducing Xtenex Laces.

Xtenex Lace Advantages (from www.xtenex.com)

This technology addresses the source of footwear related pain and discomfort: lace migration. Lace migration is the gradual movement of the shoe lace toward the forward bend of a shoe, which causes two main problems:

1) Binding; a tightening and restricting pressure at the top of the shoe. This can lead to foot fatigue, pain, numbness and restriction of natural foot swelling.

2) It loosens the fit around the footwear’s metatarsal area, which causes increased slipping and reduction of forward foot stabilization. This can produce heat friction, which often leads to painful blisters.

Xtenex laces have an elastic core and a series of knots along the entire length of the lace at consistent length intervals. Stretch the lace and the knots disappear, allowing you to thread the lace through the eyelets. Release the tension and the knots reappear. More knots between eyelets lessens the tension; fewer knots between eyelets increases tension. This technology enhances footwear fit, comfort and performance through its many advantages:

 

- The Xtenex Lace expands during natural foot swelling and eliminates foot compression.
- The lace does not slip — the knots maintain the original fit by restricting involuntary lace movement       through the eyelets; increasing comfort and keeping the foot stable in the foot bed.
- No plastic pieces are needed.
- Eliminates "dual-compression impact" (impact #1 = shoe sole hits ground / impact #2 = foot hits foot bed of shoe).
- A lace shoe is made into a slip-on — Never tie you shoelaces again!
- Asymmetrical lacing — the shoe upper can be molded to the natural non-symmetric form of the foot by independently adjusting the tension between each set of eyelets. The unique ability to have different tension zones along the entire lacing system results in a custom fit every time.
- Enhanced lateral stabilization is achieved by increasing the tension along the left or right side of a shoe upper. This helps to stabilize and support the foot within the foot bed while enhancing footwear and foot care technologies such as orthotics, arch supports and insole technologies.

Read a related article on www.runnersworld.co.za here

Wingate Road Runners Golf Day Invite

Join us at the 1st Wingate Road Runners Golf Day

Where: Wingate Park Country Club

When : Tuesday 24th August 2010





Entry fee:   R1'600.00 per 4Ball
Includes Halfway Lunch Voucher, Dinner and Prize Giving
Golf Carts can be booked at additional cost of R200.00

Tee Off  Times:  Starting from11h00 to 12h38

Book now:
Leon:    072 240 6363 or email Leon
Vernon: 082 955 4523 or email Vernon

Sponsorship opportunity: 
Sponsor a Tee Box for only R500.00
Use this opportunity to market your business / company!
To book your sponsored Tee, click here to email Leon.

If you or your company, would like to sponsor or donate some prizes, get in touch with Leon on
072 240 6363.

Cross Country Info

A message from Andre Gobey:

Thank you everyone who supported the cross country event at the Botanical gardens this past Saturday. Thank you also for your positive feedback. We had 251 participants which is remarkable considering the timing of the event. I am very proud of the loyalty of the Gauteng North athletes – the large turnout at the event at Polokwane is proof.

A BIG Thank you to RUN-AWAY-SPORT and NEW BALANCE who sponsored the event and the prizes of the winners of each event. Without their contribution, it would have been difficult to host the event.

Please note that the event scheduled for 10 July 2010 at Klerksdorp has now been moved to Potchefstroom on the same date. To qualify for the AGN team to this Inter Provincial, athletes have to take part in at least two of the following events:

These events include:

·         Polokwane on Saturday, 29 May 2010 - Done

·         Pretoria Botanical Gardens on Saturday, 12 June 2010 - Done

·         Hatfield Christian School on Saturday, 19 June 2010 at 12:30

·         Eldoraigne High School on Saturday, 26 June 2010 at 12:30

This event will be attended by Gauteng North, Central North West, North West North, Limpopo and Mpumalanga)

Results of the event at Botanical Gardens are attached.

Hatfield Christian School, Saturday 19 June 2010

The event starts at 12:30.

We would like to thank Pierre and Hannele le Roux and Hatfield Christian Church for helping us at such short notice.

Best route to get there would be to turn South into Corobay Avenue from from Garsfontein road (at The Glen High School) which will take you straight to the event.

Contact Hugo Badenhorst at 083 675 3523 or Steve Rautenbach at 072 184 4445 or Michael Seme at 073 148 5332.

Entry Fee R 15.00

Program:

·         Race 1 - 12:30 - 1 km 

Girls 8 yrs (Born 2001 or after), Boys 8 yrs (Born 2001 or after)

·         Race 2 - 12:40 - 2 km

Girls 9 yrs (Born in 2000), Girls 10 yrs (Born in 1999)

·         Race 3 - 12:50 - 2 km

Boys 9 yrs (Born in 2000), Boys 10 yrs (Born in 1999)

·         Race 4 - 13:00 - 3 km

Boys 11 yrs (Born in 1998), Boys 12 yrs (Born in 1997)

·         Race 5 - 13:15 - 3 km

Girls 11 yrs (Born in 1998), Girls 12 yrs (Born in 1997), Girls 13 yrs (Born in 1996)

·         Race 6 - 13:30 - 4 km

Boys 13 yrs (Born in 1996), Boys 14 yrs (Born in 1995), Boys 15 yrs (Born in 1994), Men 21yrs (Born in 1988 and after), Men 23 (Born in 1986 and after), Senior Men

·         Race 7 - 13:50 - 4 km

Girls 14 yrs (Born in 1995), Girls 15 yrs (Born in 1994), Girls 16 yrs (Born in 1993), Girls 17 yrs (Born in 1992), Women 21yrs (Born in 1988 or after),

Women 23yrs (Born in 1986 or after), Senior Women, Women 30, Women 35 yrs, Women 40 yrs, Women 45 yrs, Women 50 yrs, Women 55 yrs, Women 60 yrs, Women 65 yrs, Women 70+ yrs

·         Race 8 - 14:10 (includes both 6 km and 8 km distances)

Boys 16 yrs (Born in 1993), Boys 17 yrs (Born in 1992), Junior Women (1990, 1991, 1992), Men 60 yrs, Men 65 yrs, Men 70+ yrs - 6 km

Junior Men (1990,1991,1992), Senior Men, Senior Women, Men 30, Men 35 yrs, Men 40 yrs, Men 45 yrs, Men 50 yrs, Men 55 yrs - 8 km

Program:

• Race 1 - 12:30 - 1 km 

Girls 8 yrs (Born 2002 or after), Boys 8 yrs (Born 2002 or after)

• Race 2 - 12:40 - 2 km

Girls 9 yrs (Born in 2001), Girls 10 yrs (Born in 2000)

• Race 3 - 12:50 - 2 km

Boys 9 yrs (Born in 2001), Boys 10 yrs (Born in 2000)

• Race 4 - 13:00 - 3 km

Boys 11 yrs (Born in 1999), Boys 12 yrs (Born in 1998)

• Race 5 - 13:15 - 3 km

Girls 11 yrs (Born in 1999), Girls 12 yrs (Born in 1998), Girls 13 yrs (Born in 1997)

• Race 6 - 13:30 - 4 km

Boys 13 yrs (Born in 1997), Boys 14 yrs (Born in 1996), Boys 15 yrs (Born in 1995), Men 21yrs (Born in 1989 and after), Men 23 (Born in 1987 and after), Senior Men

• Race 7 - 13:50 - 4 km

Girls 14 yrs (Born in 1996), Girls 15 yrs (Born in 1995), Girls 16 yrs (Born in 1994), Girls 17 yrs (Born in 1993), Women 21yrs (Born in 1989 or after),

Women 23yrs (Born in 1987 or after), Senior Women, Women 30, Women 35 yrs, Women 40 yrs, Women 45 yrs, Women 50 yrs, Women 55 yrs, Women 60 yrs, Women 65 yrs, Women 70+ yrs

• Race 8 - 14:10 (includes both 6 km and 8 km distances)

Boys 16 yrs (Born in 1994), Boys 17 yrs (Born in 1993), Junior Women (Born in 1992), Men 60 yrs, Men 65 yrs, Men 70+ yrs - 6 km

Junior Men, Senior Men, Senior Women, Men 30, Men 35 yrs, Men 40 yrs, Men 45 yrs, Men 50 yrs, Men 55 yrs - 8 km

The Rest of the season

Fixtures

The season will now be divided into three stages. Stage one leading up to the Inter Provincial in Limpopo is complete.

Stage two; leading up to the Inter Provincial at Potchefstroom on 10 July will require athletes to take part in at least two of the following events:

·         Inter Provincial at Polokwane – Done

·         Pretoria Botanical Gardens on Saturday on 12 June 2010 at 12:30 – Done

·         Hatfield Christian School on Saturday on 19 June 2010 at 12:30 – Contact Hugo Badenhorst 083 675 3523 or Michael Seme at 073 148 5332 for more information.

·         Eldoraigne High School on Saturday, 26 June 2010 at 12:30 – Contact Wessel du Toit at 084 206 6154 for more information.

In the third stage, athletes will compete in at least three events plus the Gauteng North championships on 21 August to be eligible for selection into the provincial team for the national championships on 11 September 2010 in Pretoria.

We will split into two groups:

• Primary school athletes (Ages 8 to 13). 

To qualify for the South African Cross Country championships, athletes have to take part in at least three of the following events of which the Gauteng North Cross Country championships is compulsory:

• Tuine High School (Friday 16 July 2010) Contact Johan Steynberg at 084 603 5766.
• Boerefort Primary School (Friday 23 July 2010) Contact Jeninie Smit at 012 335 2886.
• Simon Bekker Primary School (Friday 30 July 2010) Contact Jimmy Robberts at 082 371 9585.
• Queenswood Laerskool (Friday 6 August 2010) Contact Corlia Ludick at 082 572 1127.
• Laerskool Kameelfontein (Friday 13 August 2010) Contact Johan van Staden at 012 808 5064
• Gauteng North Championships (Saturday 21 August 2010) (Compulsory) Contact Andre Gobey 072 191 0538

Primary schools who wish to affiliate should contact Mnr Freek Hennop at Laerskool Vissershoek Cell 0823961433) or freekhenn@gmail.com to get a CD to enter your team. The deadline for affiliation is 16 July 2010.

Envelopes with entries will be available from 13:00 on the day of each event.

Entry fee R 12.00 per athlete.

Events start at 14:30. Every athlete will receive a medal and the first 10 athletes in each age category will receive a certificate of merit.    

Program

·         Event 1 Girls 8 (1 Km) 14:30

·         Event 2 Boys 8 (1 Km) 14:40

·         Event 3 Girls 9 (2 Km) 14:50

·         Event 4 Boys 9 (2 Km) 15:05

·         Event 5 Girls 10 (2 Km) 15:15

·         Event 6 Girls 10 (2 Km) 15:25

·         Event 7 Girls 11 (3 Km) 15:35

·         Event 8 Boys 11 (3 Km) 15:55

·         Event 9 Girls 12 (3 Km) 16:10

·         Event 10 Boys 12 (3 Km) 16:30

·         Event 11 Girls 13 (3 Km) 16:45

·         Event 12 Boys 13 (4 Km) 17:05

You can also contact Japie Venter at 082 823 8019 for more detail.

• Secondary school athletes, seniors and masters (Ages 14 and up)

To qualify for the South African Cross Country Championships, athletes have to take part in at least three of the following events of which the Gauteng North Championships is compulsory:

• New Balance (Saturday, 24 July 2010) at Fountains Valley. This event incorporates an ever Trial Running event on the Gauteng North calendar. Contact Alan Smith at 073 255 7931.
• Midstream (Wednesday 28 July 2010), contact Alet Kieser at 083 486 7038.
• Garsfontein High School (Wednesday 4 August 2010), contact Alet Kieser at 083 486 7038.
• Clapham High School (Wednesday 11 August 2010), contact Alet Kieser at 083 486 7038.
• Prestige College (Wednesday 18 August 2010), contact Alet Kieser at 083 486 7038.
• Gauteng North Championships (Saturday 21 August 2010) (Compulsory) Contact Andre Gobey 072 191 0538

The Gauteng North and the National Cross Country Championships will take place at Tshwane University of Technology at 183 Staatsartillerie Road in Pretoria.

Please note that if you take part for a school, you have to register for the Friday and Wednesday competitions so that they can add your name to their results system database. To do this, contact

• Primary Schools Japie Venter at 082 823 8019.
• Secondary Schools Alet Kieser at 083 486 7038.