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).