Wingate Road Runners

Ironman 70.3 Buffalo City

2012-01-20T09:30:00.000+02:00

Best of luck to De Wet Luttig who is taking part in his first Ironman 70.3 this weekend in the Buffalo City!

Spring into Running

2011-08-29T11:45:00.001+02:00

How to re-build your training base

Now that the weather is starting to get warmer and there's more hours of daylight in the evening, you may be itching to get outside and run. But if you took a bit of a running break during the winter, don't expect to be running at the same level as you did in the fall.

Here are some tips to keep in mind as you head outside to take advantage of the nicer weather and ease back into running:

Make slow increases.
If you haven't run consistently all winter, start your spring training with short, easy runs -- no more than 3 or 4 miles at a time. Don't run two days in a row. One of the easiest ways to get injured is to increase your mileage too soon, before you've established a good running base. Don't bump up your mileage by more than 10 percent per week.

Watch your intensity.
Be patient with your running -- it could take as long as 4-6 weeks to re-build your running base. Don't introduce hill running or speed training until you have a solid base. And make sure you give yourself enough recovery time in between hard workouts.

Pick a race.
A great way to stay motivated through your spring training is to pick a race that's a few months away. It will give you a goal to work toward. Just be realistic and allow yourself the proper time to get ready.

Follow a training schedule.
If you decide to train for a late spring or summer race, find a training schedule that works for your race distance and running level. Following a training schedule will help keep you on track and prevent you from doing too much too soon.

Track your progress.
As you're building (or re-building) up your fitness, it's helpful to keep a training log. You'll be able to see your progress at a glance, which will help boost your motivation.

Get used to running outside again.
If you didn't run or trained on the treadmill during the winter, you may have forgotten some important safety precautions for running outdoors.

Be prepared for rain.
You should expect to deal with some wet weather during spring training.

Look ahead, don't look back.
If you took some time off from running, you may be frustrated thinking about your previous fitness level. Don’t beat yourself up and put pressure on yourself to get back into shape quickly. You'll have plenty of time to train and improve your fitness before the summer and fall racing season. Just enjoy running as you work on building up your fitness level gradually and safely.

Come Back Strong

2011-07-22T14:15:00.002+02:00

Simple steps to regain your fitness after a layoff
By Ed EyestoneImage by Thomas Kuhlenbeck

As a college coach, I get a new crop of talented athletes every year. But after seeing them develop in their first year of college, I go through an unusual experience. At Brigham Young University, where I coach, these students leave college and suspend extracurricular activities for two years while they go on a mission for their church. Very few of these athletes run regularly while they're away. They often return two years later, 15 to 25 pounds heavier, or occasionally 10 to 15 pounds lighter and suffering from some kind of amoebic dysentery. Neither scenario is exactly ideal for racing 10,000 meters!

Since a new group of detrained athletes returns every year, I've had access to a unique laboratory in which to test protocols for regaining fitness. The following training principles yield the best results for making a strong comeback.

START SLOW Runners returning to action often carry extra weight, which puts more stress on the body. To avoid injury caused by that stress, run no more than 20 consecutive minutes for several weeks.

JOIN A GROUP Athletes respond best when they return to a team setting. For my runners, their teammates may be running longer and faster, but many have made their own comebacks. Even spending the first few minutes of the workout with the group helps returning runners realize that they, too, will eventually regain their fitness.

GO AEROBIC Think of aerobic easy running as the foundation of your ultimate fitness. The more fit you want to be, the greater the foundation you must build. Just as Rome was not built in a day, reestablishing your base after a long break can take months. As you advance from 20 minutes a day, increase your runs by no more than one mile per workout.

RECOVER WELL Run every other day for the first few weeks. Rest days reduce the risk of injuries.

CROSS-TRAIN After a month, gradually change your recovery days from rest only to cross-training days. It will help build your aerobic development without increasing your injury risk. For 30 to 60 minutes ride a bicycle, use an elliptical, or do pool running in deep water.

RACE SPARINGLY And only when the result will be encouraging. You don't have to be ready to run a new PR, but you don't want to end up being discouraged by your performance, either. Avoid comparing your results with those from before your layoff. Say to yourself: "That's the fastest I've run since I made my comeback!"

When and How to Rediscover Speed

After building a solid fitness base, add quality workouts to your schedule to reactivate dormant fast-twitch muscle fibers and increase your ability to run fast.

Introduce STRIDES
When: After two weeks easy running
How: Do eight to ten 100-meter strides twice a week at the end of your easy run. Build speed to 80 to 90 percent effort for 40 meters, maintain it for 30 meters, and diminish it through the final 30.

Introduce TEMPO RUNS
When: After three weeks easy running
How: Do a short six-minute surge in the middle of a 30-minute easy run once a week. Increase the duration by two minutes every time you do a tempo run.

Introduce INTERVALS
When: After six weeks easy running
How: Once a week, run speed sessions of 5-4-3-2-1 minutes of hard running followed by equal amounts easy running. Gradually increase the duration until you can run 10-5-3-2-1 comfortably

Keep fit in Winter

2011-06-06T13:44:00.001+02:00

As the cold nights draw in, bleak morning jogs give way to extra duvet snuggling while we indulge in lie-ins and comfort food.
Lawrence Booth on how to avoid the descent into seasonal sloth

If it was hard enough keeping fit during the summer, you might just have noticed that Mother Nature is starting to up the ante. The days are getting shorter, the evenings colder, and the nights wetter. Your sofa has adopted an alarming, come-hither countenance, and the only reason you're braving the evening chill is to hustle for the warmth of the pub. So how, as the no-prisoners-taken British winter approaches, are you supposed to get up, get moving and get into shape?

The first hurdle to confront your creaking limbs is that of motivation, which is easier said than done when your alarm clock goes off while the streetlights are still on. "I usually ask my clients to write down between three and five goals," says Amelia Watts, a holistic exercise specialist. "Looking good for the Christmas party is a classic aim, or going on a skiing holiday, or heading somewhere warm. I might get them to stick notes on to their mirror at home to remind them.

"On a more immediate note, you can try keeping your gym shoes or kit by the front door. Often it's the hassle of having to think about it that puts people off. Or block some time off at the start of the week for exercise, so you can't use the excuse later on that you're seeing your friend down the pub."

The fitness and diet expert Joanna Hall recommends a lateral approach. "It helps if you look at exercise as you do your wardrobe: try to adopt a sense of seasonality. If you're fed up with jogging, for example, then think of November as a very good month for cardiovascular activity and weight loss because December is the month for parties. In other words, it's good to get some cardio in the bag. Then, in December, you might look to do more posture-orientated work - quick-fix stuff, without neglecting your daily walk."

"Posture can make people look leaner. Pilates can help, plus some abdominal work. January is another good month to look at posture and in February you're back to weight loss. In a sense, it's getting away with as little as possible where people don't have much time, but without neglecting the health aspect."

A spokeswoman for the National Register of Personal Trainers confirms that the last three weeks have seen a big increase in the number of clients signing up, a trend she puts down to the fact that parents have been freed from the constraints of the school holidays. And Watts, whose company - Benefit Personal Training - offers home-based assistance, agrees that November is the time that business starts to take off. August, she says, is the quietest month of the year.

It seems, then, that we are aware that the potential food-and-drink excesses of the pre-Christmas months require decisive and pre-emptive action. Research suggests that the winter months require most of us to up the level of our activity, simply because the cold persuades us to cut back on a whole raft of simple-but-effective calorie-burning activities, such as walking to the shops or doing the gardening. A recent study by the Journal of the American College of Cardiology found that heart attacks in the US were 53% more likely during the winter, but there are good psychological reasons for staying fit as well. "SAD (seasonal affective disorder) is the most common form of depression and it affects many people at this time of year," says Claire Smith of Leisure Connection health clubs. "Regular moderate exercise releases essential endorphins to keep the blues at bay."

Jogging remains popular, but the weather means you have to plan more carefully than you did during the summer months. Warm up before you head out, take three layers - one to absorb sweat, one for insulation, and one to protect you from the elements - and if the wind is up, run into it on the way out and with it on the way back. But there are problems. Slippery pavements can be especially hazardous in the dark, and not everyone feels safe jogging alone. There is also the risk of coming down with a cold if you sweat and are not insulated properly.

The gym and the swimming pool present obvious indoor solutions, but unless you live in a five-star hotel or have a regular exercise partner who will make you feel bad about letting them down, the chances are you're going to have to brave the winter evening by yourself to get there in the first place. It can be enough to put anyone off - even those of us who don't regard the gym as Dante's 10th circle of hell.

"The best place to start is with easy exercises that you can do in your bedroom or a small, confined area," says Dale Naylor, the clinical director of Physiotherapy Network and physiotherapist for Surrey cricket club. "I'd suggest five or six exercises to do for 30 minutes, three times a week. There are abdominal exercises such as the plank, where you lie on your forearms, raise your body off the ground and hold the position. Then there are star jumps, which give great mobility through the spine - although it's important to make sure you have had no back pain before.

"Hamstring exercises are also important, such as lying on your back and lifting your hips up towards the ceiling with your knees bent at about 30 degrees. Then there's the exercise I call the Superman, where you are lying on your stomach and you raise alternate arms and legs, about 10 times on each side. The push-up is very important too. Once you've got into the process of exercising it becomes self-motivating."

Enjoyment is crucial, says Watts, "as you are more likely to push yourself to do something you find fun. And you can try keeping a record of all the positive effects from your exercise routine - if you have lost a pound, for example, or you are waking up more refreshed." As well as floor-based exercises, she also recommends walking up and down the stairs and skipping.

But outdoor activity in the winter need not be considered a last resort. In fact, it is probably a necessity - it's just that we might be doing it at the wrong time of day. "You miss out on sunshine and vitamin D during the winter," says Watts, "so get out of the office and do some exercise during your lunch break." A brisk half-hour walk ought to get the circulation moving.

So, you've got the motivation, you've got the variety, you've got the exercises. You know exercise is better when you're having a laugh and you're doing it with a friend. The last, crucial, piece in the jigsaw is to avoid the old trap of easing off completely in December before sticking a little too obsessively to your new year's resolution. "How many people drop off over Christmas, then reach January and overdo it?" asks Dale Naylor. "They kill themselves, sometimes literally." Boring though it sounds, steady and constant will almost certainly win the race

Comrades History

2011-05-16T20:35:00.002+02:00

The Comrades was run for the first time on 24 May 1921 (Empire Day), and with the exception of a break during World War II, has been run every year since. The 2010 event was the 85th race. To date, over 300,000 runners have completed the race.[1]
The race was the idea of World War I veteran Vic Clapham, to commemorate the South African soldiers killed during the war. Clapham, who had endured a 2,700-kilometre route march through sweltering German East Africa, wanted the memorial to be a unique test of the physical endurance of the entrants. The constitution of the race states that one of its primary aims is to "celebrate mankind's spirit over adversity".
From 1962 to 1994 the race was run on Republic Day, 31 May. After this public holiday was scrapped in 1995 by the post-apartheid South African government, the race date was changed to Youth Day on 16 June. In 2007, the race organisers (controversially) bowed to political pressure from the ANC Youth League, who felt that the race diverted attention from the significance of Youth Day, and changed the race date to Sunday 17 June for 2007 and 15 June for 2008. In 2009 and 2010 the date was changed (to 24 May and 30 May respectively) to accommodate football's Confederations Cup (2009) and World Cup (2010) in South Africa.

1920s
Forty-eight runners entered the first race in 1921, but only thirty-four elected to start. The course at the time was tarred only for the final few kilometres into Durban. A time limit of 12 hours was set and Bill Rowan became the inaugural winner, clocking 08:59 to win by 41 minutes ahead of Harry Phillips. Of the 34 starters, only 16 completed the race.
Arthur Newton entered and won the race for the first time in 1922. He went on to win the race five times and emerge as the dominant Comrades runner of the 1920s. When he completed the down run in 06:56 in 1923, there were only a handful of spectators on hand to witness the finish because so few thought it possible that the race could be run so quickly. The first woman to run the race was Frances Hayward in 1923,[2] but her entry was refused, so she was an unofficial entrant.[1] She completed the event in 11:35[1] and although she was not awarded a Comrades medal, the other runners and spectators presented her with a silver tea service and a rose bowl. In 1924 the Comrades had its fewest starters ever, just 24. Four years later, in 1928, the time limit for the race was reduced by an hour to 11 hours.

1930s
In the 1930s, Hardy Ballington emerged as the dominant runner, recording four victories in 1933, 1934, 1936 and 1938. The winner of the 1930 race, Wally Hayward, became one of the greatest legends of the Comrades Marathon, winning a further four times in the fifties, and becoming the oldest man to complete the race in 1989. In 1932 Geraldine Watson, an unofficial entrant, became the first woman to complete both the up run and the down run.

1940s
After Ballington's domination of the 1930s, Comrades was stopped during the war years from 1941 to 1945. In 1948 a Comrades tradition was born when race official Max Trimborn, instead of firing the customary starter's gun, gave a loud imitation of a cock's crow. That tradition continues to the present day with Trimborn's recorded voice played over loudspeakers at the starting line.

1950s
In the 1950s, a full twenty years after he won the race for the first time, Wally Hayward recorded his second victory and followed that up with wins in 1951, 1953 and 1954. He represented South Africa at the 1952 Olympic Games in Helsinki, where he finished tenth in the marathon. Hayward retired from the Comrades after establishing new records for both the up and down runs and equaling the five wins of Newton and Ballington. In 1958, the race was won for the first time by Jackie Mekler, who went on to win the race five times, finishing second twice and third twice.

1960s
In the 1960s, Comrades grew considerably, from 104 starters in 1960 to 703 starters in 1969. Due to the bigger fields, cut-off points were introduced for the first time at Drummond and Cato Ridge. Mekler became the first man to break the six-hour barrier in 1960, finishing in 5:56:32.
In 1962, the race attracted foreign entries for the first time as the Road Runners Club of England sent over four of the best long-distance runners in Britain. English runner John Smith won the race, an up run, in under six hours, missing out on the course record by 33 seconds. Watching the stragglers come in hours later, Smith commented to former winner Bill Cochrane that the other people completing the race were getting as much applause as he had received. "You are now witnessing the spirit of the Comrades," replied Cochrane.
In 1965, English runner Bernard Gomersall broke Mekler's down run record with a time of 5:51:09.
In 1967, Manie Kuhn and Tommy Malone were involved in the closest finish in the history of the race. Malone appeared to be on his way to a comfortable win and was handed the traditional message from the Mayor of Pietermaritzburg to the Mayor of Durban at Tollgate with a lead of two minutes over Kuhn. He entered the stadium in the lead with only 80 metres left to go. Suddenly Kuhn appeared only 15 metres behind and closed in quickly. Malone put in a burst for the line, but with only 15 metres left he fell to the ground with cramps. He attempted to get up again, but with the line within reach Kuhn flew past to grab victory. The mayoral message was forgotten as both runners embraced.

1970s
The Comrades had over 1,000 starters for the first time in 1971, with over 3,000 in 1979. The race was widely broadcast on both radio and television. The race was opened to all athletes for the first time in 1975, allowing blacks and women to take part officially. In 1975, the Golden Jubilee of the Comrades, Vincent Rakabele finished 20th to become the first black runner to officially win a medal. Elizabeth Cavanaugh became the first women's winner in a shade over 10 hours.
1976 saw the emergence of Alan Robb, who won the first of his four Comrades titles. Robb repeated his win in 1977, 1978 and 1980, including breaking the tape in Durban in 1978 in a record 5:29:14, almost 20 minutes and four kilometres ahead of runner-up Dave Wright.

1980s
During the 1980s the Comrades began with a field of 4,207 in 1980 and topped 5,000 for the first time in 1983.
In 1981, University of the Witwatersrand student Bruce Fordyce won the first of his eventual nine Comrades titles. An outspoken critic ofapartheid, Fordyce and a number of other athletes initially decided to boycott the 1981 event when organisers announced that they would associate it with the 20th anniversary of the Republic of South Africa. Fordyce ultimately competed wearing a black armband to signal his protest. He repeated his victories in 1982, 1983, 1984, 1985, 1986 (a record 5:24:07 down run), 1987, 1988 (a record 5:27:42 for the up run), and 1990.
In 1989, Sam Tshabalala became the first black winner of the Comrades.
Schoolteacher Frith van der Merwe won the woman's race in 1988 in a time of 6:32:56. In 1989, Van der Merwe ran 5:54:43, obliterating the women's record and finishing fifteenth overall.[3]
In the same year Wally Hayward entered the race at the age of 79 and finished in 9:44:15. He repeated the feat in the 1989 Comrades, where he completed the race with only two minutes to spare and at the age of 80 became the oldest man to complete the Comrades.

1990s
During the 1990s the size of the starting fields was in the region of 12,000 to 14,000 runners. In 1995 prize money was introduced for the first time, attracting more foreign competitors. The traditional race day of May 31, formerly Republic Day, was changed to June 16, the anniversary of the Soweto uprising.
However, it seemed to be controversy that would dog the race during the 1990's.
In 1992 Charl Mattheus crossed the finish line first, but was later disqualified after testing positive for a banned substance. He claimed it was in medicine he had taken for a sore throat, but Jetman Msutu was elevated to the winner, thus becoming the second black winner of the Comrades. In a sad twist for Mattheus, the substance for which he was banned was later removed from the IAAF's banned substance list since all evidence pointed to it having no performance enhancing properties. Mattheus also suffered much negativity in the public eye but later managed to redeem his clean image with an emphatic faultless win in the 1997 down run beating a strong local and international field.
A year later in 1993, Herman Mathee (who unfortunately bore a similar surname to Mattheus and was often publicly mistaken as the same person) finished amongst the top ten gold medal winners but was later stripped of his gold medal after video evidence found that he had caught a taxi along the route cutting out almost 40km of the 90km race. In a Comrades first, the 11th place finisher, Simon Williamson, was months later officially elevated to tenth place and awarded the last gold medal by then South African president FW de Klerk. In an ultimate reflection of Comrades spirit, Williamson on race day had passed another runner, Ephraim Sekothlong, in the last 100 metres to claim 11th spot and unknowingly a gold medal.
In 1999, the Motsoeneng brothers, who strongly resembled one another, performed a memorable act of cheating during the race. By exchanging places with his brother at toilet stops and aided by car lifts at various stages, Sergio Motsoeneng finished ninth. This came as a surprise to those behind him, who could not recall being overtaken by the Zimbabwean runner. The brothers were exposed when television footage revealed them to be wearing watches on different arms.

2000s
The 75th anniversary of the Comrades Marathon in 2000 was the largest ever staged, with a massive field of 23,961. An extra hour was allowed for bronze medal finishers to celebrate the milestone. Identical twin sisters Oelysa and Elena Nurgileva won a combined seven Comrades titles from 2003-2010, while two-time champion Stephen Muzhingi became the first non-South African winner from Africa in 2009.[4] Russian runner Leonid Shvetsov set both down and up course records in 2007 and 2008, respectively.

Top 10 tips for the Comrades

2011-04-03T18:48:00.002+02:00

It is not too late to read this. One, or all of them, might just make the difference on race day.

The stage is set:
• You've been training for weeks.
• You’ve gradually increased the distance of your long runs.
• You’ve paid special attention to recovery days.
• You’ve monitored your fluid balance on an almost hourly basis.

What more can you do to make sure you're fully prepared for that upcoming marathon?

Well, quite a few things actually. A long marathon distance is way too vast to master with just a few basics. You need sophisticated strategies and a few marathon secrets from marathon veterans with years of experience.

To help you enjoy your best possible marathon a group of marathon experts were consulted to share their marathon wisdom.
See what you think:

The Top 10
These are the strategies that our experts agreed are the most crucial to marathon success. Make them the foundation of your marathon preparation.

1. Train, train, train

You don't get to test yourself at the ultra-marathon distance as often as you do at for instance a 10 km race. But you can do plenty of homework. Make sure you log five or six to 3-4 hour runs (one every other weekend, at most) in the three or four months before your race. And schedule your last long run at least two weeks before the big day.

2. Do your course work.

It is important to study the race and do your homework. If possible, order a video of the race. Talk to people who've run it. When you’re in Durban, drive the course. Cover every metre, from start to finish, at least once, noting landmarks and difficult sections so you can visualise your race in detail before you start the race.

3. Balance your fluid intake

Specialists recommend drinking lots of fluids before and during a race. They maintain, however, that thirst should be your guide. This usually means you should drink between 400-800 ml per hour, depending on the conditions of the day. Remember that overhydration can be just as dangerous as dehydration. It is interesting to note that a greater fluid intake doesn't necessarily translate into better performance. In a study conducted by the University of Cape Town it was found that top Ironman athletes were the most dehydrated participants.

4. Taper your to-do list.

Of course you're training less the week before the race, but that doesn't mean you should fill your free time with other daily chores. Don't clean the garage. Don't even arrange your books. Just sit back, relax and focus on the only task that counts: replacing your heavy training with some very heavy rest.

5. Race in your training shoes.

Your body learns what you teach it: no more, no less. So, if you wear training shoes during your long runs, your body grows accustomed to running for hours on end in those training shoes. Bottom line: If you wear trainers to train, wear them in the marathon. At most, you can gamble with lightweight trainers, but only if you've worn them on several long runs without a problem.

6. Avoid the shock of the new.

You want to be "in a rut" on race day. That means wearing not just the same shoes, but also the same socks, shorts and shirt you've worn without a hitch on your long runs. (Obviously out of the wash!) And it means eating the same foods and drinking the same fluids you did prior to and during your most successful long runs.

7. Prime the sponge.

That is, drink two 225 ml glasses of water or sports drink exactly 2 hours before the gun. The water will have passed through your system by that time and, even better, your body will be primed to accept the fluids you drink during the race.

8. Eat before you run.

Take in at least 300 calories, preferably a full breakfast, an hour before the start. It doesn't matter what you eat (yoghurt, an energy bar, eggs) as long as you've practised eating the same foods an hour before your long training runs, and you know your stomach can handle them. This pre-race meal will prevent your blood sugar from dropping and will fend off hunger later in the race.

9. Warm up - but don't wear yourself out.

Be a minimalist. At most, jog very easily for about 15 minutes, then stretch your hamstrings, quadriceps, calves and lower back for another quarter of an hour. With about 15 minutes to go before the start, do a few strides if you want. But no more! You'll warm up enough in the early stages of the race.

10. Find your pace-then pull back.

You know how 8:30s feel in training. But do you know how they feel when your heart's pounding louder than the enthusiastic crowd along the road. In fact, thanks to race-day adrenaline rush, any pace will feel far easier than normal, which could mean you'll go out too fast. So make a conscious effort to pull back until you hit the 10-mile mark. Remember, any seconds you lose early on are minutes you save later in the race.

Walk your way to fitness

2011-04-03T18:43:00.001+02:00

Walking really is a painless and effective way of getting some good, daily exercise.
Don't dismiss walking. It can provide enormous health benefits such as improving your circulation and cardiovascular function, strengthening your bones, helping to build and maintain muscle mass, easing stress and anxiety, improving your sense of well-being and, if done regularly and at a high enough intensity, it can help to shed unwanted kilos.

To maximise the benefits you get from it, make sure that your walking technique is up to scratch. Perhaps get a friend to assess your body positioning and style.

Here's how to do it for maximum benefit
1. Keep your head up, eyes looking forward and focused ahead.
2. Ensure your back is straight, but relaxed.
3. “Zip up” your abdominals and squeeze in your gluteal (butt) muscles - this will help you to maintain a straight back. The deepest layer of abdominals acts as an important stabiliser for your lower back, and is very important when walking.
4. Keep your chest out, and your shoulders back, down and relaxed.
5. Let your arms, which are bent at the elbows, swing naturally from the shoulders. As you speed up, you might find it easier to bend your arms at 90º and use a stronger arm movement.
6. Your foot strike action is important. After you land on the outer side of your heel, your foot rolls inwards, which is essential for adequate shock absorption and the final phase is a push off with your toes.
7. Beware of pounding your heels down when walking briskly; this generates unnecessary forces on your joints.
8. Dorsiflex your foot (bend the top part of your foot back) adequately, rather than just shuffling along. The foot needs 10º to 15º of dorsiflexion in order to walk correctly. Otherwise, to compensate, your foot will roll inwards excessively, which might lead to problems such as shin splints and plantar fasciitis. Stretching your calf muscles daily should help you to achieve adequate dorsiflexion.
9. Stride length is an individual feature of your walking technique. Most walkers take steps of the kind of length that promotes their walking efficiency.
10. Breathe rhythmically. For example inhale for three steps and exhale for the next three, or at a rate that feels right.

Walking is not as simple as it looks. Different techniques must be used for walking uphill and for downhill.

Tips for walking uphill
1. Since walking uphill is quite demanding, make sure you warm up by walking on the flat first for about 5 minutes.
2. Shorten your steps.
3. If you are fit, you can quicken your step rate with shorter steps, or if you are less fit, then at least try to maintain your step rate.
4. Lean very slightly forward into the hill. Leaning backwards will unbalance you.
5. Because hills are hard work, you should experience an increase in your heart rate and breathing rate. However, make sure that you can still conduct a conversation, even if it is somewhat breathless.

Tips for walking downhill
1. Relax and let your steps flow.
2. Going downhill, your stride will naturally lengthen. Whilst overstriding when walking on a flat surface is bad, when going downhill it will actually help you to brake slightly as gravity keeps you moving faster.
3. If you feel like your pace is out of control, shorten your stride and slow down your step rate.
4. Stay upright and don't lean back in an attempt to slow down.
5. If it is a very steep downhill, then you might want to lean forward a little for greater stability; keep your knees slightly bent at all times.

Well done on a great exercise choice – enjoy the benefits!

Up Your Training

2011-02-27T11:06:00.002+02:00

A good place to start is running regularly for fitness, since the most important building block of running is consistency.

A better approach, once you have a solid base, is to add one “quality” workout per week to increase your fitness. But to take your running to your highest level, it’s best to follow a training plan skewed to your strengths. For instance, if endurance is your strong suit, find a plan that focuses more on mileage and tempo runs and less on interval training. If speed is on your side, focus on interval training and less on mileage.

Applying the principles of good, better, and best to your workouts will help you improve your fitness, avoid plateaus, and get closer to where you want to go wherever that is.

Key Workout: Tempo Runs
“Tempo training raises your lactate threshold velocity, the running speed above which fatigue sets in quickly,” says varsity lecturer of health and science, Paul Greer.

These runs should feel comfortably hard: For recreational runners (those who run fewer than 30km per week), that means a pace 5 to 10 seconds per kilometer slower than 5-K race pace; for speedy racers (those who run faster than 20 minutes for a 5-K), it’s about 15 to 20 seconds per kilometer slower.

Good Run 5km over rolling terrain, changing your pace from slightly faster than easy, to comfortably hard, too hard. Mixing it up teaches novices how to run at different speeds. Experienced runners coming back after injury or a layoff will relearn what a comfortably hard tempo feels like, without overdoing it.
Better Do 4 to 5 x 1500m on flat terrain at tempo pace with a one-minute recovery jog between each effort. This will improve your ability to hold a hard pace.
Best Run six to eight km’s at tempo pace. “Continuous tempo runs are excellent for developing stamina, confidence, and sense of pace,” says Greer. Keep the pace consistent. “Don’t allow your pace to fluctuate,” says Veronique Billat, director of the Exercise Physiology Lab at the University of Evry-Val d’Essonne in France.

Key Workout: Intervals
Of all training runs, interval workouts are the most potent for improving your fitness. Short, hard efforts beef up your cardiovascular system by increasing the volume of oxygen-rich blood your heart pumps with each beat. With more oxygen feeding muscles, they can work harder.

Good Run repeats by time, rather than distance, and do them hard (it should be difficult to talk); for example, 4 x 3 minutes hard with two minutes easy running between each effort.
Better Run 4 to 6 by 800 meters at 5-K race pace. More formal workouts help you practice running at race pace.
Best Match the speed of the hard efforts with the purpose of the workout. To enhance endurance, run 800- to 1,000- meter repeats at slightly faster than your 5-K pace, says Billat. To increase speed, run 8 x 400 meters fast with a two-minute recovery jog, or 5 x 400 meters very fast with a three-minute recovery jog.

Key Workout: Long Runs
Running long drains your muscles’ supply of carbohydrates (glycogen). Nearing empty signals your body to stock even more glycogen, so you have more fuel to draw on in the future. “Long runs also develop your ability to transport and use oxygen, which allows you to run longer before becoming fatigued,” says Billat.

Good Run one and a half to twice as long as your average run at an easy pace. When it comes to improving endurance, time on your feet is more important than the number of kilometers you run.
Better Log 15km at marathon pace (or moderate pace). For intermediate runners, endurance isn’t just about running longer it’s about being able to hold a slightly faster pace.
Best Complete 25 to 27km, with the first 19km at an easy pace and the last six to eight km’s at tempo pace (about 10-K race pace or slightly faster). Marathoners with a history of going long should make the long run more specific to the demands of the marathon.

Just Enough
Know when to add quality and how much to your schedule.

Novice runners should follow the recommendations below for at least two months before adding additional workouts to their weekly routine. Intermediate and advanced runners may add more sessions as their bodies adapt.

Novice
Tempo Run: Once a week
Intervals: Every other week
Long Runs: Once a week
Intermediate
Tempo Run: Once a week
Intervals: Once a week
Long Runs: Once a week
Advanced
Tempo Run: Twice a week
Intervals: Once or twice a week
Long Runs: Once a week

Motivational quotes

2011-01-30T17:59:00.000+02:00

Runners, especially long-distance runners, have a lot of time to think about why they run. At some point, you may question why you run and wonder if you should continue to get out there. When that happens, remember one of these motivational running quotes.

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
- Steve Prefontaine

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
-Jesse Owens

"The will to win means nothing without the will to prepare."
-Juma Ikangaa, 1989 NYC Marathon winner

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."
-Fred Lebow, New York City Marathon co-founder

"Running is the greatest metaphor for life, because you get out of it what you put into it."
-Oprah Winfrey

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
-Sir Roger Bannister, first runner to run a sub-4 minute mile

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
-Paul Tergat, Kenyan professional marathoner

"The miracle isn't that I finished. The miracle is that I had the courage to start."
-John Bingham, running speaker and writer

Eating during Long Runs

2011-01-14T14:30:00.000+02:00

From Runners World

You’ll burn roughly 400 to 600 calories per hour during your run, but your body can absorb only 240 to 280 calories per hour. That’s a difference of around 140 to 300 calories! You’ll never dig out of this deficit, but eating early and often will keep you from bonking.

Early on, you can survive on gels and other carbs, but after four hours, add one part protein to four parts carbs. This mix can be found in most sports bars.

After 10 gels or energy bars, it’s doubtful you’ll feel like another, so try get your mits on real food. Sandwiches, potatoes, pretzels, nuts, winegums, oranges and bananas will do the trick.

Sip on sports drinks or coke at the water stations.

Remember to keep it small!

And the ever vital rule: test it out before hand! You never know how your belly will react to the combination of certain foods and extreme exercise! Race day isn’t the time to see if a slice of pizza gives you the added oomph…

Stick to Your New Year's Resolutions

2011-01-02T18:36:00.002+02:00

If you're like the majority of people who make New Year's resolutions, your goals are probably related to health, weight loss, and fitness. And, since you're visiting this site, your resolutions also most likely have something to do with running. Here are some simple strategies to help turn those resolutions into reality.

Choose Realistic Resolutions
Picking New Year's resolutions that are not realistic for you is just setting yourself up for failure. Your chances of achieving your goals are much better if they're realistic. Of course, it's always fun and inspiring to dream, but try breaking your ultimate goal up into more manageable, realistic goals that could lead you to it.
For example, you're not going to run a sub-25:00 5K if your current personal record is 35:00, but you can start taking steps toward getting faster.

Don't Take on Too Much
When choosing your resolutions, don't try to change many different things at once. You'll burn yourself out and won't accomplish any of your goals, leaving you feeling disappointed and defeated. Instead, focus on a few key goals and the steps you need to take to reach them.

Write Down Your Plan
Write out your plan for achieving your goals. Writing down your resolution and the steps you're going to take can be very motivating. It will help you make your goals specific, not vague, and will force you to commit to your resolution.

Set Small, Attainable Goals
If you have a really ambitious New Year's resolution, such as running a marathon, make sure that you have smaller, attainable goals with measurable results along the way. They'll help you track your progress and prevent you from getting bored or discouraged.
For example, if your resolution is to lose 25 pounds, your first goal could be to lose 5 pounds. Or, if your goal is to complete a half-marathon, first try to run a 10K or shoot for a personal record in the 5K. An added benefit of setting smaller, attainable goals is that even if you don't meet your ultimate goal, you'll still have achieved other accomplishments along the way.

Make Your Goals Known
Telling friends and family members about your goals means that people will be holding you accountable and supporting you along the way. Your goals will also seem more real if you talk about them, rather than keeping them to yourself.

Keep a Journal
Tracking your runs in a journal is a great way stay motivated. Even if no one else sees it, it can help hold you accountable. It's also a good place to record your goals. When you hit a rough patch in your training, you can go back and get inspired by how much progress you've made. Reviewing your positive steps will also make it harder to go back to your old habits. You can use a simple notebook to keep a journal or buy a training log that's just for runners.

Use a Schedule and Get Organized
Deciding to go for a run when you feel like it isn't going to work for most people. Look at your weekly schedule and figure out when you're most likely to have the time for running, cross-training, or whatever activities are going to help you reach your goals. Get everything you need to help accomplish your resolutions, so you can't come up with easy excuses. For example, if you only have one pair of comfortable running shorts, buy some more running clothes so you can't use "my shorts are in the wash" as a reason not to run.

Cut Yourself Some Slack
You're going to experiences some setbacks on the road to achieving your resolutions. Don't let one or two slips make you give up. Think of setbacks as opportunities for growth and don't beat yourself for not being perfect. Try to stay positive and get back on track.

Reward Yourself With Each Goal
If you've reached a mini-goal or you're stuck with your resolution for a month, treat yourself to something special. But, try not to use food as a reward. Instead, treat yourself to something non-food related that will benefit your running, like a professional massage or some new running clothes or gear.

Find Support
Sticking to your resolutions is much easier when you have back-up. If you have specific running goals, try to find a running group in your area and meet with them for regular runs. You'll learn more about running and be motivated to run if you know there's a group of people expecting you.
The social aspect will also keep running from getting boring. If you can't find a running group, try to get a friend or family member to be your running buddy, so the two of you can hold each other accountable.

Staying fit during the holidays – it can be done

2010-12-12T18:53:00.002+02:00

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

2010-11-28T19:08:00.002+02:00

“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

2010-11-22T08:49:00.001+02:00

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

2010-11-14T19:10:00.002+02:00

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

2010-10-24T20:13:00.001+02:00

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

2010-10-20T08:05:00.000+02:00

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

2010-10-11T12:27:00.000+02:00

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.

Injury corner: Runner's Knee

2010-10-02T16:59:00.000+02:00

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

2010-09-30T19:55:00.000+02:00

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

by clicking here

Cramps? Have a pickle...

2010-09-23T20:59:00.000+02:00

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

2010-09-06T09:47:00.000+02:00

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

2010-09-06T09:13:00.005+02:00

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

2010-09-05T17:32:00.005+02:00

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:

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

10km & 21.1.km Club Championships: 2010

2010-09-05T16:48:00.002+02:00

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:

Medals for the various age categories will be awarded at the Year End Function on 29 October.
You can choose which race you want to use (of the 3 above) as your official championship race time.
Only the 3 races mentioned above qualify for both the 10km and 21.1km Championships.
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.
Finishing times will be verified on the official race results of the particular race.

Spar Womens Challenge 2010

2010-08-31T11:27:00.000+02:00

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

Spar Womens Challenge 2010

Action Cricket Fundraiser

2010-08-26T10:01:00.000+02:00

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

2010-08-26T09:45:00.000+02:00

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

2010-08-22T20:50:00.000+02:00

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.

Run 5k and Lose 5k program

2010-08-22T20:34:00.000+02:00

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.

Don't stretch after running

2010-08-09T20:30:00.000+02:00

Sometimes it's best not to stretch after your run

1km Challenge

2010-08-05T13:18:00.002+02:00

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

2010-08-01T13:02:00.002+02:00

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?

2010-07-26T11:17:00.004+02:00

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

2010-07-19T14:55:00.000+02:00

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

2010-07-11T17:21:00.001+02:00

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

2010-07-04T21:11:00.000+02:00

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

2010-06-27T20:18:00.000+02:00

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

2010-06-27T19:50:00.001+02:00

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

2010-06-21T10:11:00.000+02:00

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

2010-06-15T17:09:00.000+02:00

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.

David Vlok's Comrades Shocker

2010-06-13T16:21:00.001+02:00

The Ultimate Nightmare

by Bruce Fordyce

Bruce Fordyce recounts the detailed story of David Vlok's nightmare Comrades Marathon.

Every runner has experienced those nightmares. It's race morning and you wake to see the sun streaming through the curtains of your hotel room. A surge of adrenalin and terror catapults you from your bed and you run around your room like a headless chicken panicking to get to the start of a race for which you are hopelessly late, and for which you have been preparing for many months.

Not only are you late for the start of the race but you have also arrived at the start wearing the wrong shoes, as a desperate despair envelops you, you are woken by a noise, or by your partner turning over in bed and you realise with an immense sigh of relief that you have only been dreaming. It isn’t race morning, you are at home in bed; there are still two weeks to go before race day. All is well.

But for David Vlok, at last week's Comrades marathon, it wasn’t a dream. It was real and it was worse than a nightmare.

David was in Durban to celebrate what should have been an extremely proud occasion; the running of his 20th Comrades and the award of a coveted “double-green” number. He spent the night before the race at Durban’s famous Elangeni Hotel. He knew he would have to wake especially early to join dozens of others for the long bus ride to the start at the Pietermaritzburg City Hall the next morning. But he wasn’t concerned. The general hustle and bustle of runners waking up all over the hotel would ensure that he woke well in time. Besides which, he was sharing a room with Renier Grobler who was part of the Nedbank elite green dream seconding team. When Renier woke to fill bottles and pack for the team he would wake up. After all David’s bakkie was part of the fleet of seconding vehicles. They couldn’t forget him.

He watched the Super 14 final on television in the evening and mindful of the gargantuan task facing him the next morning he enjoyed just one beer. In bed, however he struggled at first to sleep as the pre-race nerves gnawed at his stomach. Renier’s fidgeting around in their room also irritated him. Eventually David snapped and growled at Renier to make less noise. Renier crept around their room like a church mouse. David fell into a coma. Unable to sleep, Renier softly exited their room, closed the door as quietly as possible and left for Pietermaritzburg.

David woke to the sound of his phone ringing. He had to get out of bed to sleepily answer it. It was his girlfriend Candice phoning. “My darling”, she said “I know that you are in the bus driving to Pietermaritzburg now and I wanted to wish you luck and to remind you “Shoonkums” that I’ll be thinking of you all day.”

In a millionth of a nanosecond David was wide awake as a giant surge of super heated adrenalin surged through his veins. It was 4:45 am and he wasn’t on any bus. The race was due to start in 45 minutes, and he was standing naked in his hotel room 90 kilometres from the Comrades start line on the most important racing morning of his life. So little time so much to do. David screamed down the phone to a poor night duty clerk at reception. “I don’t care about the cost, get me a hotel car now and get me to @#% Pietermaritzburg”

David’s nightmare got worse. The running vest he had packed was too small. Desperately he tore at it with his hands and teeth to create more breathing space. Pinning his on numbers, one inadvertently upside down he shot into the lift and hurtled into reception.

And then things began to get even worse. There was no car available to drive him to the start. Cowering behind the counter the terrified receptionist explained apologetically. “All our cars are driving to Pietermaritzburg taking runners to the start of the Comrades sir” David sprinted out into the street and to his immense relief found a sleeping taxi driver slumped over the steering wheel of a wreck of a taxi. Banging on the side window he woke the slumbering driver and demanded to be driven to 'Maritzburg even though it was going to cost him R800.

David rummaged through his wallet and discovered it contained only one R50 note. Perhaps it was the sheer terror and desperation in David’s voice but the hotel Clerk handed him R800 as David frantically signed his life away for the cash. The wreck of a taxi lurched into gear and trundled off towards a very distant Pietermaritzburg. Even though it was a wreck and had no lights, David began to calm down, "It would be alright" he reasoned. He would be late, but not desperately late.

David’s nightmare was about to get much worse. Neither he nor the driver had remembered that there were two huge events occurring on the same weekend in KZN. The Comrades marathon and the dress rehearsal for the football world Cup had resulted in many road closures. The 90 kilometre drive was going to be at least a 110 kilometre weaving, doubling-back dead end catastrophe. David added 15 minutes to his ETA.

David’s nightmare was about to become blacker still.
A pink glow tinged the horizon as the taxi rattled its painstaking way towards Pietermaritzburg. Suddenly the rattle became a shaking, then a spluttering and then the taxi shuddered to a halt. It had run out of petrol. David was going to be running a lot further than he had anticipated that day. Grabbing an empty can and his precious R50 note he sprinted the 2 kilometres to the petrol station they had just recently passed. Then he sprinted back with the fuel.

At last Pietermaritzburg hove into view. But all main roads into the city were blocked. David began his second hard run of the day, another 2 ½ kilometer sprint to the start line. He had to get there to run over the special mat to ensure that his race chip recorded that he had started. But as he arrived at the start line the Comrades officials had just finished rolling up the mat. The runners were gone. It was time to pack up. A young lady spectator offered to take his photograph as David stood under the start banner. Her photograph recorded that he was starting half an hour late. As he set off on his journey to Durban and in pursuit of the 20,000 runners ahead of him an official leapt into the road, “David Vlok” He shouted officiously, “I am disqualifying you for a late start”. The few remaining spectators begged the official to allow him to run and urged David to go. He set off with the official pursuing him still shouting that he was disqualified. Despairingly, as he ran down the road to Durban, David turned to the official and said “Listen mate I’m running to Durban are you going to chase me all the way there?” The official abandoned his pursuit and David set off in the dark. But he was lost and alone and the new 2010 route through the outskirts of Pietermaritzburg was a complete puzzle to him. He was enveloped by fresh waves of panic.
And then finally David Vlok’s luck changed and his nightmare began to end. A lone traffic officer spied him wandering lost and alone and gave him a police escort until he had caught the tail end of the Comrades field.

Accompanied by a flashing blue light and wailing siren for nearly an hour David almost experienced the thrilling sensation of leading the Comrades marathon. In reality he was stone last for all that time.

His Comrades ended 11 hours and 13 minutes after the official starting gun (So he probably ran the race in about 10:40) As he finished Comrades officials were there to greet him, hand him a medal and, inform him that he was indeed an official finisher.

Later it was an honour and privilege for me to be asked to present him with his double-green permanent number (2575) for successfully completing his 20th Comrades. It will forever be remembered as one of the most memorable runs in the history of the race.

(I’ve been chuckling about it ever since)

Members: Join us at the 1st Wingate Road Runners Golf Day

2010-06-13T15:26:00.002+02:00

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 - NB: This is reduced sponsorship cost, limited to WINGATE MEMBERS only! 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.

Guest Speaker:
If you know of any celebrities or guest speakers who we can book for the evening, please let us know.

Comrades Pics

2010-06-06T08:27:00.002+02:00

Click on the pics below to go to that album:

Wingate Comrades 2010

Comrades 2010

Comrades 2010 Results

2010-06-06T07:23:00.005+02:00

Well done to all Wingate Comrades 2010 runners.

A special congratulations to the following members on their achievements:
Sammy Ngoepe - Silver Medal
Vernon Hohls, Willie Watson & Gerhard Nel - 10th Medal (Green Number)
Bennie Buys & Johan van Wyk - 20th Medal (Double Green Number)

Below is a summary of Wingate finishers.

Thanks to Pieter de Jager for putting together a more detailed list of results - including split times, overall as well as category and gender positions. To see the detailed results click here

Post-Race Recovery

2010-06-05T09:42:00.000+02:00

From Runner's World South Africa - the world's leading running magazine

The high that comes from a big achievement/event, such as the Comrades marathon can quickly morph into a major downer if you don't have a plan for the aftermath. That plan doesn't have to culminate in another marathon, or even another race, but it should contain some meaningful goals, such as maintaining a specific weekly mileage or just making sure you run a certain number of days every week. Of course, it's important to be flexible with your goals to avoid injury. But after running a marathon, you're at a very high fitness level, and with the right training focus you can make the most of it.

Gotta Getta Goal

For many runners, planning a second marathon before crossing the finish line of the first--is a bit overwhelming. An excellent alternative is to concentrate on shorter races. "Marathon training leaves you with a great base of aerobic fitness that doesn't vanish immediately after your marathon is over," says Jason Lehmkuhle, a 2:16 marathoner in St. Paul, Minnesota. "You can capitalize on that fitness, sharpen your speed, and turn it all into fast 5-Ks and 10-Ks."

But having postmarathon racing plans doesn't mean pounding out a track workout two days after your marathon. Instead, you need to focus on recovery in the first week after the race so that you're better able to progress in training in the subsequent weeks. During those weeks, try running on grass and trails to lessen the pounding on your still-sore muscles, and listen to your body. "The last thing you want to do is force racing again if your body isn't ready," says Lehmkuhle.

Sonja Friend-Uhl, an online running coach and national-class runner, says signs that you're rushing your recovery include prolonged fatigue, loss of appetite, feeling lethargic on your runs for several days in a row, severe mood swings or depression, illness, and, of course, any running-related injury. Encountering any of these symptoms means you may need to scale back on your post-race goals, but just a bit. So instead of racing that postmarathon 5-K time trial, give yourself some more time and focus on a race taking place next month.

But the time to start thinking about life after the marathon is now. "Create your postrace goals during the month before your event," advises Friend-Uhl. "Write them down so you can keep your mind stimulated with future endeavors."

If you're afraid that planning your postmarathon running so far in advance will distract you from the singular focus your earlier marathon demands, Friend-Uhl doesn't buy that line of thinking. "A great benefit of planning ahead is that you're not setting yourself up for the idea that this marathon is the culminating event of your running career," she says. "Having postrace goals on the horizon reminds you that this one race does not define you as a runner or a person."

Plan the Work, Work the Plan

Regardless of what your post-marathon plans are, experts agree your general approach to training in the four weeks after the marathon should be this: Recover initially, then gradually add quality and volume so that you emerge injury-free, mentally fresh, and able to capitalize on the fitness you built during marathon training. Here's a week-by-week guide that will get you there. But remember: Don't feel obligated to follow this religiously if your body is telling you otherwise. If you feel acute soreness or have lingereing fatigue, progress to the next week's training only when you can comfortably complete the preceding week's goal.

After the Marathon:

Week 1
Training Goal for Week: Recover as quickly as possible
Key Ways to Meet the Week's Goal: Combine minimal, easy running with walking and other forms of cross-training, such as easy cycling or water running, that will improve blood flow to your legs. Get a massage and try to get extra sleep. Eat frequent high-carb meals to replenish your energy stores.
Mileage Goal for the Week: Up to 25 percent of average premarathon mileage

Week 2:
Training Goal for Week: Resume regular running
Key Ways to Meet the Week's Goal: Stick with easy runs from 20 to 60 minutes long. Run mostly with friends and maintain a conversational pace. Wear a heart-rate monitor and don't go above 70 percent of your maximum heart rate.
Mileage Goal for the Week: 25 to 50 percent of average premarathon mileage

Week 3:
Training Goal for Week: Get your legs moving fast again.
Key Ways to Meet the Week's Goal: After one run, do six to eight 100-metre pick-ups, focusing on a quick turnover while remaining relaxed. Do the middle few kms of another run at your marathon pace.
Mileage Goal for the Week: 50 to 70 percent of average premarathon mileage

Week 4:
Training Goal for Week: Consolidate fitness gained during marathon training.
Key Ways to Meet the Week's Goal: After warming up on one run, do an unstructured fartlek workout, with six to 10 surges of 30 seconds to three minutes, and with as much recovery between as you feel you need. Do a long run that's between 2/3 and 3/4 of your normal premarathon long run.
Mileage Goal for the Week: 60 to 80 percent of average premarathon mileage.

Post-Race Recovery | Runner's World South Africa - the world's leading running magazine

Some interesting Comrades stats

2010-05-26T14:28:00.003+02:00

Some interesting and some silly stats about this year's Comrades marathon.

• The most common surname is Naidoo.
• 71 runners will be celebrating birthdays on race day
• 6,884 runners are running the race for the first time
• International entries have increased from approx 600 to 1162. The organisers reckon this is because of the World Cup.
• The most popular brand of running shoe on race day is Asics
• 34 runners are running their 30th or more Comrades.
• This year an additional 11,000 runners will be taking on the race.
• Due to the increase in numbers, the number of water sachets available along the route have increased from 1,000,000 to 1,900,000.
• In the 2009 run, about 25% of the starters did not make the 12 hour cut-off

Comrades checklist

2010-05-23T14:28:00.001+02:00

Remember to pack these before leaving for Comrades this year:

Your Club running kit
Running shoes: preferably a left and a right of the SAME pair.
Socks: the most comfortable pair you have.
All your energy gels, energy bars, drinks and whatever magic potions you have tried and tested in races
The belt that you use to carry all the above mentioned items in
Your Comrades confirmation card (or print out of the email which you should have received)
Your Championchip: Remember - No Chip, No Results.
Vitamins and medication take daily
Sports Lube / Vaseline
Sunblock
Imodium tablets (I know, it's not a nice topic, but it's compulsory on my list) - just in case
And the things that none of us ever use on the run: Pain pills and anti inflammatories -- for after the race

Some things to do before the big day:

Drive the route the day before: It will ensure you start out at a more careful pace and don't get swept along in the early excitement. It's a long road, take it easy early on.
Go to the expo: check out all the goodies, but don't walk around for too long - save your legs for race day.
Don't try anything new! No matter what anyone says: If you haven't tried it before, leave it.
Make sure your supporters know where to stop and you know where to look out for them on the route.
On that note, make sure you make an arrangement where to meet your supporters at the finish too.

This list is certainly not exhaustive - if I've left anything out that you think should be included, please add it in the comments below.

Last but not least: Have a brilliant run! Take an extra dose of positivity and happiness in the morning, a couple of deep breaths at the start, close your eyes, see yourself crossing the finish line, smile.

You'll be fine, what's 89 kms after all the training you've done?

Cross Country Results

2010-05-18T12:49:00.005+02:00

Well done to our Cross Country athletes who competed in the event held at Filadelphia School in Soshanguve on Saturday 15 May:

Estelle Gilbert - Women 40 - 4km
Time: 18:31 (2nd position)

Clinton Joel - Jnr Men - 6km
Time: 25:19

Change to the start of Comrades 2010

2010-05-14T16:49:00.000+02:00

Due to the increased number of entrants this year, the Comrades Marathon Association has announced a route change for 2010.

After careful consideration due to the increase in numbers running in this year's event, it was decided at a meeting between the PMB Traffic authorities and the Comrades Marathon Route Committee, to effect a change to the exit route from PMB. The slight route change will allow for an easier flow for the runners and result in a quicker exit from the PMB City Centre.

The new route from the Start will proceed down Chief Albert Luthuli (Commercial Road), turn right into Alexandra Road, and then proceed to the Ritchie Road / Alexandra Road Intersection. The runners will then turn left into Ritchie Road and proceed to Washington Road where it will join the regular Comrades route.

This route offers a much wider and free flowing run and should alleviate congestion on the road.

Runners are cautioned to the fact that there are 3 traffic control "speed bumps" in Alexandra Road, but this should not cause any problems as this part of the road is very well lit.

The CMA Route Committee is in the process of measuring the new exit from PMB, but in all likelihood, will not change the final distance by any substantial manner. It is expected that the final distance will change by +-300 meters from the 2009 route. As soon as the route distance has been confirmed an official statement will be released by the CMA.

Can you run faster than a lion?

2010-05-12T13:35:00.002+02:00

Good Luck to our Comrades athletes

2010-05-07T11:19:00.003+02:00

Best of luck to our members who are tackling the Big C later this month. This is by far our biggest number of entries for Comrades in Wingate history.

Here is a list of our members seedings.

Comrades Down Run Video

2010-05-07T10:12:00.000+02:00

Here is a quick video of the down run route, including all the important places and distances along the route.

Tips for the perfect taper

2010-05-03T09:37:00.000+02:00

Tapering (reducing your mileage in preparation for a race) is a critical component of marathon training that's often overlooked. So we compiled our top tapering tips.

Training is about progressive adaptation to stress. Tapering enables your musculoskeletal and neurological systems to recover from that stress and be in prime condition for competition.

Think of your taper as a "plan" and prioritise it as you did your training.

Don't disobey your taper plan by running longer or harder than you should.

Devote as much time to recovery as you did to training. You may not be running for three hours every Sunday, but instead of filling that time with work or running errands, use it to prepare for your race - sleep in, stretch twice a day and relax.

Track your heart-rate. During a taper, your heart-rate should drop slightly from your peak-of-training rate. If it hasn't, it's a sign that you haven't reduced your mileage or intensity enough.

Cross-train smart. For 16 weeks, you've neglected your hiking boots in favour of your running shoes, and now you want to make up for lost time. Bad idea. Don't engage in anything that could make you sore or potentially cause injury. Save your other hobbies for after the race. The exception: Pool running.

Some elite athletes don't run for more than 20 minutes at a time during their tapers. The rest of their mileage is done in water. It keeps your legs loose and makes you feel less slothlike without putting stress on your body.

New Pics Online: Club Run 27 April

2010-05-03T09:33:00.000+02:00

A handful of us braved the cold wet weather last Tuesday to fit in the 30km Club Run that was cancelled the previous Saturday due to rain.

Running over Klapperkop in the rain, with temperatures well below 10 degrees - I'm not sure if it was brave, or silly. You decide.

Spar Women's 10km Invitation

2010-05-02T09:49:00.000+02:00

A message from Athletics Gauteng North .

TO: CLUBS

Kindly extend the following invitation to all ASA provinces.

Athletics Gauteng North would like to invite your top Women 10 km runners to participate in the Pretoria Spar Womens 10Km that will be held on 28 August 2010 at 14:30 at Super Sport Stadium Centurion.

Athletes will be responsible for their own transport arrangements to Johannesburg or Pretoria. Other Accommodation and Transport requirements will be provided by the organisers of the event.

Kindly inform me by 5 May of the names of your Athletes that would like to be invited to participate on the conditions as explained.

Thanks,

Daan

From the Peanut Gallery

2010-04-29T16:42:00.004+02:00

A little chirp from Dave on the finishing times of our Ironman athletes:

WELL DONE Manne, maar as ek so na die tye kyk, Johan, as ek saam met jou ‘n wedloop hol ( jy sal moet stadiger om by my te kan bly), gaan ek ook 20 m voor die einde onder jou uithol. Sies man, kon jy nie net 6 sekondes wag vir ‘n klubmaat nie, alternatief, Kassie, kon jy nie jou bek oopmaak en vir die donner hiervoor jou skree, “f*k, wag vir my, ek’s Kassie, ook ‘n lid van dieselfde klub as jy …………………”

Keep the conversation going... Make your comment below

Ten Pointers for a Guaranteed Comrades Finish

2010-04-29T15:18:00.000+02:00

From Runner's World South Africa

10. EXPERIMENT NOW
Remember nothing new on race day so wear your trusty running shoes and your old comfortable running gear. Your body odour may prevent you from winning the Fabergé contract but you’ll win that medal you’re after.

9. SAVE YOUR LEGS
Run your club long run (60km plus) slowly. Time on your legs is important, not beating that club member who irritates you. Save that for the race.

8. REST WELL
Taper sufficiently to race day. It’s better to arrive at the start line well rested, slightly overweight and under trained than vice versa – but not as under trained and overweight as David Vlok of Egoli fame, who’ll be running his 20th.

7. KNOW THE COURSE
Drive the course. It’s a sobering experience and essential. The initially, excited chattering group of Americans I took over the route three years ago were utterly silent after 65 kays.

6. TURN IN EARLY
There’s nothing wrong with sex the night before, just as long as you’re not staying up all night looking for it.

5. RESIST THE URGE TO SURGE
Start slowly and when you get the urge to surge don’t. Many kilometres later when you again get the urge to surge don’t and you will have a great race.

4. DON’T FOLLOW GREEN
If in doubt follow a yellow number runner. They don’t intend to make a hash of it. Don’t follow a green number. They may look impressive but they are usually poorly prepared and hoping to get through ‘on memory’.

3. KEEP GOING
Don’t look at the distance markers until the last 20km or so. What does 67km to go mean? Just that it’s still far, very far!

2. LOOK OUT FOR CAMERAS
Walk often but not if there is a television camera pointing at you. Jog till the camera focuses on someone else then walk.

1. SWITCH IT UP
If cramps strike, try jogging slightly pigeon-toed or duck-footed. The changed running gait often works.

Ten Pointers for a Guaranteed Comrades Finish | Runner's World South Africa - the world's leading running magazine

The Perfect Post-Run Drink

2010-04-25T20:41:00.001+02:00

Milk is still the best choice for post-run recovery. Here's why runners need more of this
nutrient-rich beverage

From Runnersworld: By Liz Applegate, PH.D.

Few drinks are as high in health-boosting nutrients as milk. This staple contains protein, carbs, and key vitamins and minerals that make it a smart choice--especially for runners. (But choose fatfree or one-percent varieties to reduce your intake of saturated fat.) Now, thanks to new processing techniques that help suspend tiny micro particles of fat in milk, even fat-free varieties (which actually have about half a gram per cup) have a creamier taste. Here's how milk can do the runner's body good.

BUILD STRENGTH As a kid, you learned milk is a standout source of calcium (vital for bone health and muscle contraction), supplying about 30 percent of your Daily Value (DV). Milk also contains more than 10 percent of your DV for potassium, which supports both fluid balance and healthy blood pressure.

BEAT SORENESS A 250ml glass of milk provides 18 percent of the DV for protein. Studies show that milk protein (made of whey and casein) may stave off muscle soreness. And a new study concludes that milk does a better job of lowering markers of muscle damage postworkout than sports drinks do.

REFUEL MUSCLES Milk has about 12 grams of carbs per serving in the form of lactose, a sugar that helps refuel muscles. Lactose intolerant runners have trouble digesting this sugar, and drinking milk can cause GI issues. Fortunately, lactose-free versions make it possible for sensitive runners to enjoy milk.

IMPROVE PERFORMANCE Milk is fortified with about 25 percent of your DV for vitamin D, which many runners fall short on and may be important for endurance and speeding recovery. Milk has a quarter of your needs for vitamin B3, which runners--especially women--need to help maintain high mileage.

LOSE WEIGHT Organic milk may be more expensive, but it also contains higher levels of the essential fat alpha-linolenic acid (or ALA). Some studies suggest this fatty acid may help with longterm weight control. Brands such as Organic Horizon are now fortifying some of their milk products with omega-3 fatty acids, which fight inflammatory disorders and may help runners recover faster.

Yet another happy study (this one from the UK) finds that drinking chocolate milk between exhaustive bouts of exercise improves endurance more than a carb recovery drink. Researchers think chocolate milk has a superior ratio of fat, carbs and protein making it ideal for recovery.

Feel Lucky About Your Next Run

2010-04-25T20:33:00.000+02:00

Feel Lucky About Your Next Run from Runner's World

I don't know about you, but my to-do list often rivals the length of my Target receipt. I have activities mapped out from the time my alarm sounds: Down coffee, run, pack lunches, herd kids to school, walk the dog, write and be creative on command, drink more coffee, squeeze in yoga?, prep dinner, drive kids to activities, return to nest, cook, help with homework, eat, wash dishes, oversee hygiene, read stories, give tickles, say prayers, collapse (them, me). Repeat.

When I have a race on the calendar, I sprinkle in long runs and speedwork. By then my to-do list starts to look like a complicated recipe, my day broken down into cups, cups, tablespoons, and teaspoons. Sometimes I can feel the weight of my responsibilities pressing down on me, the way the X-ray apron rests heavy on my chest at the dentist.

I felt this way during a recent hard workout. I was chugging up a hill saying to myself, I have to get up this hill. I have to finish this workout. And then all of a sudden, a few people came to mind, some sick, others struggling, and I thought about how much they would love to have the opportunity to tackle this hill. I bet they wouldn't think they had to. In the clarity of thinking that comes with adversity, they would likely say they got to run up this hill. I wondered what might happen if I started to think that way.

I decided to try it. Instead of thinking or saying, I have to finish this project or I have to pick up my kids, I stopped myself and tweaked my language: I get to work on this assignment. I get to pick up my children from school. I get to help them with homework. I get to buy groceries and make dinner for my family. I get to do speedwork. I get to take Luke to football practice. I get to go on a long run. I get to bring cupcakes up to Grace's class. I get to fold clean clothes for my children. I get to listen to Bella sing in choir. I get to run this 5-K, 10-K, half-marathon, marathon...

At first it felt forced and silly, but after a few days, it became natural. I felt freer, more thoughtful, and more aware of why I do what I do. Perhaps I had become so encumbered with my to-dos that I forgot to be thankful for the opportunity to do them. I realized that it's possible to have a reawakening about the beauty in our lives, to understand that we are so damn lucky to be healthy, to have people to love and the ability to care for them.

Since then, I've shared the idea and gotten inspiring feedback. A friend told me she felt more joy while taking care of her kids. Another told me her running group spoke in I get to language for an entire run. A woman and her friends wore "I Get To Run" T-shirts on race day. A woman running the Turkey Trot in Santa Barbara on Thanksgiving morning came up to me and said, "What a beautiful day. Aren't we lucky we get to run?"

Gratitude is contagious. It's the smallest thing, but it has the power of something big. It's a shift in perspective that can open your head and your heart. And if you want, you get to try it.

New Pics online: Loskop 2010

2010-04-18T21:09:00.004+02:00

Our Official Weekend Away was held at this years Loskop Marathon.

Thanks to all who made it possible and all those who attended. If you weren't there, you missed out! But hey, there's always next year :-)

Cross Country 2010: Fixtures

2010-04-14T21:24:00.001+02:00

Dawie de Villiers fowarded this email from Andre Gobey to me - regarding the start of the Cross Country season. If you are keen to try something different, by getting off the road, and getting some speed into your legs at the same time... this is the way to go.

A list of 2010 Cross Country events are published at the bottom of this post.

Hi Cross Country friends,

Sorry for the delay in emails this year. The effect of the 2010 world cup right in the middle of our cross country season is taking its toll with the availability of our venues.

Our cross country season kicks off on Saturday, 24 April 2010 with the very popular Transnet race. The event attracted a record field of 642 participants last year.

Please note that we have had to increase our entry fees to R 15.00 this year. We have tried our best to keep the cost at a minimum, but after six years, we have no other choice if we want to keep presenting quality events.

Welcome to the 2010 green season, it is always great to see all the old faces and some new ones too at the first event of our season.

Event 1 at Transnet Park, 24 April 2010

The event at Transnet is always a very popular one. The organizing club leaves no stone unturned to make sure that athletes receive the best service possible.

Transnet Park is at 160 Lynette Street at Kilner Park.
From Pretoria City Centre, take Soutpansberg Road; turn left into CR Swart and Right into Lynette Street.
From the N1 (JHB - Polokwane) take the Stormvoël off ramp and drive Towards Pretoria. Turn left into CR Swart drive at the Hardy Miller Circle and left again into Lynette Street.

The event starts at starts 12:30. You can contact Nico Luus at 083 282 0776.
Entry Fee: R 15.00
The first three finishers in each age category will receive a medal.

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

This year, our season will be divided into two stages. We will not be running cross country during the soccer holiday.
In the first stage athletes need to take part in at least two of the first four events:

o Transnet (24 April 2010) Lynette street 160 Kilner Park, starts at 12:30, contact Nico Luus at 083 282 0776.
o Prestige College Hammanskraal on 1 May 2010 starts at 12:30 contact Andre Gobey at 072 191 0538.
o Fountains Valley on 8 May 2010 starts at 12:30 contact Rufan Palm of AS Eagles at 082 339 6049.
o Philidelphia School Soshanguve on 15 May 2010 starts at 12:30 contact Joel Balloyi of Monaco Athletic Club 084 448 4873.

to stand a chance to be included in the team that will represent Gauteng North at the Inter Provincial meeting at Mahwelereng stadium at Mokopane (Potgietersrus) on 29 May 2010.

In the second 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:

o 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

You can also contact Japie Venter at 082 823 8019.

o 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.
+ Wonderboom 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

I will announce the venues for the provincial championships and the South African championships as soon as it is finalized.

+ 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.
# Seconday Schools Alet Kieser at 083 486 7038.

Personalia
We would like to congratulate the four Gauteng North Athletes that represented South Africa at the World Cross Country championships in Poland on 27 March 2010:

§ Steven Mokoka obtained position 23, the best ever by a traveling South African in the 12 Kilometer event. To put this performance into perspective it is worth noting that Steven passed the 10 Kilometer mark in 28 minutes 30 seconds on a muddy track. This time is barely 10 seconds slower than the time he posted when he won the National track championships on a tartan track a week earlier and 30 seconds slower than the national road running record. Many of you will know that Hendrick Ramaala holds the SA 10 000 meters record of 27:29.94, but I am willing to bet money that Steven will threaten that record in the not to distant future.

§ Letitia Saayman achieved position 39 and lead the South African Junior ladies team to a 10th position at the World Championships.

§ Ronel Thomas achieved position 66 in the senior ladies race.
§ Marelise Retief achieved position 72 in the senior ladies race.

We are very proud of you guys.

Email List
If you would like to receive this Cross Country email, please email Andre Gobey to be added to his mailing list.

Andre Gobey
072 191 0538

Need some inspiration?

2010-04-13T14:35:00.003+02:00

I find these last few weeks of training before the Comrades marathon tough going. It's peak milage season, and the strains of the past few months of training are beginning to weigh me down. It's tough on us all, it's tough on our families. There are thoughts of throwing in the towel - but surely the pain of quitting will be worse than hanging in there for a couple more weeks?

Here's an inspirational video to keep us all going. It's a couple of years old, but the words are as true today as they were when it was recorded.

Hang in there guys... we're almost there.

Perils of the Cat Eye - by Bruce Fordyce

2010-04-13T10:12:00.001+02:00

In 1934 Yorkshire’s Percy Shaw invented the road markings and lights that we know as cat's eyes. Their value to motorists was really proven in WW II when the blackout in the UK made night driving particularly hazardous.

With the Two Oceans a few days away I am reminded that one of the difficulties of climbing the monstrous Chapman’s Peak apart from the climb itself is to safely negotiate one’s way up and down the mountain without falling victim to the cat's-eye tumble.

There have been cat’s eyes on Chapman’s since it was first built but a few years ago somebody decided to replace the old ones with a small upright metal box that is a death trap for runners. I remember being alerted to the problem a couple of years ago when, with a yelled profanity the runner in front of me stumbled, flung his arms out, tried to grab the back of the runner in front of him, and crashed to the ground tearing the back number off the runner he had tried to grab for support.

Then the following year I saw medics carefully stitching a woman’s chin. Her red-stained running vest spoke volumes. That same year I had ridden the Cape Argus Cycle Tour and had been riding wonderfully until my front tyre was torn off by a cat's eye.

The problem is not confined to the Two Oceans. There are a number of road races in South Africa where cat's eyes are a menace. At this year’s Sunrise Monster in Pretoria a big, hefty bloke went sprawling in front of the small bus I was leading. His ¾ pike with side-roll was worth at least a 9.75 from the Olympic gymnastics judges. At the finish of the same race my mate Lawrence Mallen was lying on a stretcher in the medical tent while medics attended to his bloodied knees
and grazed shins. "Damn Cat's Eyes" was his response to my concerned question “What happened to you?”

Of course this problem is not the fault of the race organisers and the Two Oceans team have, for instance tried placing dozens of safety covers over the cat's eyes with some success. Despite these efforts and the warning shouts of other runners there are always going to be cat's eyes casualties. The problem is here to stay and it is one we runners need to be continually aware of.

That’s easier said than done. There are so many distractions in a race that prevent us from focusing on the dangers of little metal blocks dividing the road. Fatigue, shuffle running styles, crowded groups of runners covering the road and sheer forgetfulness will always help to trip us up.

I suppose some warning signs might help, but really we are just going to have to remember to remain vigilant and to look after each other.

Two Oceans Results

2010-04-04T03:24:00.000+02:00

Congratulations to Wingate members who completed Two Oceans 2010:

21km:
Gerda Botha 2:15:28
Martiena Smit 2:56:39
Hanlie Snyman 2:16:02
Don Smit 2:56:39
Pieter Snyman 2:25:07
Rynier van der Watt 1:46:26
Jan Vermaak 2:44:08

56km:
Ria Barnard 6:34:41
Marietjie Greeff 6:19:09
Magdaleen van Zyl 5:30:36
Elmien Vermaak 5:39:05
Jaco Botha 3:57:57
Nico Botha DNS
Bennie Buys 5:38:57
Hein du Toit 5:55:39
Vernon Hohls 4:49:32
Rory McGuirk 4:49:32
Gert Nel 5:50:08
Frans Smit 5:44:59

Join us for a Supplementation Presentation: Bioanabolics

2010-03-28T13:53:00.003+02:00

On Tuesday 13 April, at 19:00, Wingate Road Runners will be hosting a supplementation presentation by Chris de Beer, founder of Bioanabolics.

Bioanabolics is a range of natural performance enhancing products for endurance athletes and sports people.

Don't miss this if you want to find out how one of our members has taken 60 minutes off his previous years' marathon time!

To book you seat for this event, please email me by Monday 12 April.

There is no charge for this event, but seats are limited, so book now.

The Wingate Shoe Trade In Program

2010-03-25T08:36:00.001+02:00

We have some extremely talented runners in our club. But they have some challenges. I'm not talking about physical challenges.. like my lack of speed :-)

I'm talking about financial challenges. These guys run in shoes that are so worn out that they are barely fit to be called socks. And despite this, they run at a pace us mere mortals only dream about. So, after some consideration by the committee, we decided to ask YOU, to help us, to help them.

We're not asking for donations or cash. We're not asking for a sponsorship. Our request is simple and it's something that you are going to do anyway.

Let's say you've been eyeing out that new model Asics, Nikes, or whichever brand you fancy. You plan on buying them next month, right?

All we're asking you to do, is buy them a couple of 100 km's sooner than you would have, and bring your 'old' shoes to the club, which we will then donate to whichever athlete needs them.

Obviously sizes vary and shoe types vary - you may run in anti-pronation shoes, while I run in neutral shoes. The more 2nd hand shoes we have to choose from the better for our friends who desperately need them.

The added bonus is this: Your shoes may just run a silver Comrades or a sub 3-hour marathon on these guys feet... I can guarantee you, mine would never had done that on my feet!

I'll get the ball rolling: 1 pair of Nike Air Pegasus size 10 on their way to the club next week. Who's next?

New pics online: Elands Valley

2010-03-24T09:00:00.000+02:00

Thanks to Stuey Pritchard for the pics of Elands Valley 2010:

From Elands Valley 2010

Plane kills Runner

2010-03-23T15:03:00.001+02:00

Running with an iPod? Read the article below and then think again about your safety.

I reckon the safest way to run while listening to your iPod, would be to have only earphone in, leaving your other ear 'open' to hear possible dangers like vicious dogs, cars, motorbikes etc... not only crash landing planes!

17 March 2010

A single-engine plane making an emergency landing struck and killed a runner wearing headphones yesterday.

Robert Gary Jones from Georgia in the USA was jogging along the beach whilst on a business trip in South Carolina, listening to his iPod, when he was hit by a single-engine plane making an emergency landing.

Granted, the plane had lost it's propellor and was "gliding" to landing, but this tragic story shows the perils of listening to an iPod when running. Jones would have most certainly heard something had he not been listening to music when the incident occurred.

Comrades Marathon Qualifying Times

2010-03-18T09:07:00.001+02:00

If you have not yet confirmed your qualifying time with CMA, then this is for you.

To save time and admin for everyone, I will be sending a list of qualification times and races for all our members who still need to notify the CMA in order to get seeded for this years' race.

Please send the following information to me by no later than 19 April:

Your Comrades Race Number;
Your Qualifying Marathon;
Your Qualifying Time.

Email your info to me as soon as you have qualified!

Avoid the Flu this year

2010-03-15T08:11:00.001+02:00

Runners are naturally healthy types, the types that try to avoid getting sick... especially in the lead up to a big race.

Some of us are even quite extreme: I've seen some guys opening doors with their feet just to avoid getting germs on their hands!

What if you've trained for months for your goal race, and then down you go with the 'flu? We all know what the result is: no training for a couple of weeks, or worse, if the timing is really bad... no race!

Hopefully, we can help to avoid that stress this year.

Our resident GP, Gert Swart, has arranged for Flu injections this year, and is willing to administer them at the club this week Tuesday to all those that are interested, at a cost of R60.00 each.

To pre-book yours, click here.

Magnolia Long Run

2010-03-07T20:39:00.001+02:00

If you are running Comrades 2010 and are looking to get a last long run under the belt, this may be the ideal opportunity for you.

MAGNOLIA 60 KM LONG RUN

Sunday 11th April 2010

Magnolia will be holding our eight 60 km long run on 11th April run through the shaded and quiet streets of Brooklyn and Groenkloof. To cater for all types of runners, either fast or slow and to provide the flexibility of allowing the runner to determine their own distance, there is a 15 km loop that does not go further than 3 km from the club at any time. Last year we were privileged to have 330 runners from all over Pretoria / JHB and hope to equal or better this number and had over 40 clubs represented.

Our Long Run offers you the following:

Determine your own distance from 15 to 60. The nature of the course will also allow for incomplete laps.
Ideally placed 7 weeks before Comrades
5 fixed water points on route stocked with coke, Powerade, water, eats and many surprises.
You should not find yourself running alone as you would if we had an out and back route.
There will also be a sweep vehicle to identify the last runner or to provide aid to anybody wanting a lift back to the club.
Drop off warm or wet clothing at the clubhouse after the first lap.
Collect your own special drink from your car as the run progresses.
Run on quiet shaded streets with very little traffic.
No big hills.
Mental preparation, the last lap becomes mind over matter.
Shower facilities will be available afterwards.
Secure parking.

Cost (non-sponsored event):

· 4 laps, 60 km – R 70

· 3 laps, 45 km – R 50.

· 2 laps, 30 km – R 30

· 1 lap, 15 km – R 20 (Walkers welcome)

Start 6h00 from the Magnolia Clubhouse, just off Middle Street, the white building next to Mimmos / Crawdaddies / Shell Petrol garage. 2 Blocks from the Brooklyn Circle / Shopping Centre.

ALL RUNNERS, SLOW or FAST, NON MAGNOLIA MEMBERS and ALL OTHER CLUBS are welcome. To ensure that we have adequate coke available on the day, any club joining us ‘en mass’, it would be appreciated if the club captain can contact me with the expected numbers. We would like to surpass the 330 runners we had in 2009 and the more runners we have the more enjoyable the long distance will become. Join us on 11th April and be part of this memorable run.

Same rule as last year, all runners must start the last lap by no later than 12h00 (45 km). If you can’t make this cut-off, you are going to find it very difficult to finish Comrades within the time limit.

Walkers and non-Comrades marathon runners, are welcome to participate in joining us for the first and second laps.

Basic route: Go east down Main to Sydney Street and west down Milner into Groenkloof, passed Harlequins, Magnolia Dell and east in the lovely Marais street, back down Brooks and back to the club through Brooklyn. Maps will be provided on request.

For additional info please contact:

Colin Billau
012-842 2566 (W)
012-361 2965 (H)
082 578 3935
cbillau@ford.com / billauc@absamail.co.za

Tinus Marais
012 - 675 7068 (W)
083 304 7054
tinus.marais@gijima.com

Freddie Du Plessis
083 347 5040

Race Results: Bronkhorstspruit 32km

2010-03-02T13:51:00.000+02:00

Club Results
Wingate results for the Bronkhorstspruit (AGN) 32Km race - 2010-02-13
38 club finishers
Position Initials Surname Sex Age Club Finish Time
25 G Makhonjwa M Wingate 02:12:26
29 S Ngoepe M Wingate 02:14:13
33 J Botha M 36 Wingate 02:16:14
47 S Setwapa M 32 Wingate 02:21:28
90 V Sharp M 41 Wingate 02:34:44
100 Peter M 55 Wingate 02:36:02
134 P Pelser M 50 Wingate 02:40:14
135 H Roux F 41 Wingate 02:40:15
137 R Mcguirk M 39 Wingate 02:40:22
161 V Hohls M 35 Wingate 02:43:47
205 W Watson M 39 Wingate 02:47:41
266 H Du Toit M 57 Wingate 02:52:59
298 E Smit M 40 Wingate 02:55:05
303 W Smit M 47 Wingate 02:55:19
307 E Meyer M 51 Wingate 02:55:39
324 E Economon M 48 Wingate 02:56:38
353 M Greeff F 39 Wingate 02:58:06
366 C Muller M 50 Wingate 02:58:29
388 M Smit F 26 Wingate 02:59:52
393 A Marshall F Wingate 03:00:03
394 M Van Zyl F 43 Wingate 03:00:13
413 H Mokoka M 41 Wingate 03:01:41
423 C Kriel M 60 Wingate 03:02:31
426 Z Twani M 34 Wingate 03:02:40
489 L Spamers M 39 Wingate 03:05:53
539 D Klopper M 51 Wingate 03:07:29
648 B Buys M 48 Wingate 03:12:25
649 S Van Schalkwyk M 34 Wingate 03:12:26
819 B Koch M 46 Wingate 03:21:19
847 L Kaempffer M 48 Wingate 03:22:50
1055 J Erwee M 44 Wingate 03:33:03
1099 T Jonker M 29 Wingate 03:35:01
1129 R Barnard F 49 Wingate 03:36:46
1198 G Neuhoff F 38 Wingate 03:41:07
1384 P Marais M 30 Wingate 03:51:01
1465 L Du Buisson M 50 Wingate 03:57:09
1534 N Shut F 46 Wingate 04:04:04
1694 A Economon F 62 Wingate 04:29:55

New Pics Uploaded

2010-02-22T16:33:00.000+02:00

McCarthy Half Marathon - Feb 2010

Chamberlain 10km - 2009

Do runners really need rest days?

2010-02-21T16:22:00.002+02:00

Question: Do Runners Need Rest Days?

I've heard that runners should take at least one day off a week. Is that true?

Answer: One of the biggest misconceptions among runners who want to get faster is that they should run every day. In reality, the body actually needs rest days to recover and repair muscles to get stronger. So, if you run every day without taking days off, you won't see much improvement.

Running puts a lot of stress on your joints, and taking rest days will give your joints a chance to recover from all that pounding. It's also good to take a mental break from running, so you don't lose motivation by running every day.

Most runners need at least one, even two, days off from running and other exercise. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries, such as shin splints and stress fractures. Even the most elite runners take rest days, although rest days for them usually involve a low-impact cross-training activity, such as swimming. Those types of cross-training days are considered to be rest days because they give the joints and muscles you use in running a break.

"All you need to run is a pair of shoes." - or maybe not!

2010-02-09T11:27:00.000+02:00

ScienceDaily (Feb. 1, 2010) - New research is casting doubt on the old

adage, "All you need to run is a pair of shoes."

Scientists have found that those who run barefoot, or in minimal footwear,

tend to avoid "heel-striking," and instead land on the ball of the foot or

the middle of the foot. In so doing, these runners use the architecture of

the foot and leg and some clever Newtonian physics to avoid hurtful and

potentially damaging impacts, equivalent to two to three times body weight,

that shod heel-strikers repeatedly experience.

"People who don't wear shoes when they run have an astonishingly different

strike," says Daniel E. Lieberman, professor of human evolutionary biology

at Harvard University and co-author of a paper appearing this week in the

journal Nature. "By landing on the middle or front of the foot, barefoot

runners have almost no impact collision, much less than most shod runners

generate when they heel-strike. Most people today think barefoot running is

dangerous and hurts, but actually you can run barefoot on the world's

hardest surfaces without the slightest discomfort and pain. All you need is

a few calluses to avoid roughing up the skin of the foot. Further, it might

be less injurious than the way some people run in shoes."

Working with populations of runners in the United States and Kenya,

Lieberman and his colleagues at Harvard, the University of Glasgow, and Moi

University looked at the running gaits of three groups: those who had always

run barefoot, those who had always worn shoes, and those who had converted

to barefoot running from shod running. The researchers found a striking

pattern.

Most shod runners -- more than 75 percent of Americans -- heel-strike,

experiencing a very large and sudden collision force about 1,000 times per

mile run. People who run barefoot, however, tend to land with a springy step

towards the middle or front of the foot.

"Heel-striking is painful when barefoot or in minimal shoes because it

causes a large collisional force each time a foot lands on the ground," says

co-author Madhusudhan Venkadesan, a postdoctoral researcher in applied

mathematics and human evolutionary biology at Harvard. "Barefoot runners

point their toes more at landing, avoiding this collision by decreasing the

effective mass of the foot that comes to a sudden stop when you land, and by

having a more compliant, or springy, leg."

The differences between shod and unshod running have evolutionary

underpinnings. For example, says Lieberman, our early Australopith ancestors

had less developed arches in their feet. Homo sapiens, by contrast, has

evolved a strong, large arch that we use as a spring when running.

"Our feet were made in part for running," Lieberman says. But as he and his

co-authors write in Nature: "Humans have engaged in endurance running for

millions of years, but the modern running shoe was not invented until the

1970s. For most of human evolutionary history, runners were either barefoot

or wore minimal footwear such as sandals or moccasins with smaller heels and

little cushioning."

For modern humans who have grown up wearing shoes, barefoot or minimal shoe

running is something to be eased into, warns Lieberman. Modern running shoes

are designed to make heel-striking easy and comfortable. The padded heel

cushions the force of the impact, making heel-striking less punishing.

"Running barefoot or in minimal shoes is fun but uses different muscles,"

says Lieberman. "If you've been a heel-striker all your life you have to

transition slowly to build strength in your calf and foot muscles."

In the future, he hopes, the kind of work done in this paper can not only

investigate barefoot running, but can provide insight into how to better

prevent the repetitive stress injuries that afflict a high percentage of

runners today.

"Our hope is that an evolutionary medicine approach to running and sports

injury can help people run better for longer and feel better while they do

it," says Lieberman, who has created a web site,

www.barefootrunning.fas.harvard.edu, to educate runners about the respective

merits of shod and barefoot running.

The Nature paper arose out of the senior honors theses of two Harvard

undergraduates, William A. Werbel '08 and Adam E. Daoud '09, both of whom

went to Africa with Lieberman to help collect data for this study.

Lieberman's co-authors on the Nature paper are Venkadesan and Daoud at

Harvard; Werbel, now at the University of Michigan; Susan D'Andrea of the

Providence Veterans Affairs Medical Center in Providence, R.I.; Irene S.

Davis of the University of Delaware; and Robert Ojiambo Mang'Eni and Yannis

Pitsiladis of Moi University in Kenya and the University of Glasgow in

Scotland.

The research was funded by the American School of Prehistoric Research, the

Goelet Fund, Harvard University, and Vibram USA.

Struggling with Heel pain?

2010-02-09T11:24:00.002+02:00

New Stretch Relieves Pain From Plantar Fasciitis

ScienceDaily (Nov. 13, 2006) - A new stretch is proving quite effective to

help treat and potentially cure plantar fasciitis, a condition that affects

nearly 2.5 million Americans each year. In a study recently published in

Journal of Bone and Joint Surgery, researchers found that patients suffering

from the painful heel spur syndrome had a 75 percent chance of having no

pain and returning to full activity within three to six months of performing

the stretch. In addition, patients have about a 75 percent chance of needing

no further treatment.

The study is a two-year follow-up on 82 patients with plantar fasciitis, all

of whom were part of an original clinical trial of 101 patients in 2003. The

patients were taught a new stretch, specifically targeting the plantar

fascia, that was developed by Benedict DiGiovanni, M.D., associate professor

of orthopaedic surgery at the University of Rochester and author of the

study, and Deborah Nawoczenski, P.T., Ph.D., professor of physical therapy

at Ithaca College.

The stretch requires patients to sit with one leg crossed over the other,

and stretch the arch of the foot by taking one hand and pulling the toes

back toward the shin for a count of 10. The exercise must be repeated 10

times, and performed at least three times a day, including before taking the

first step in the morning and before standing after a prolonged period of

sitting. More than 90 percent of the patients were totally satisfied or

satisfied with minor reservations, and noted distinct decrease in pain and

activity limitations. The most common cause of heel pain, plantar fasciitis

occurs when the plantar fascia, the flat band of tissue that connects your

heel bone to your toes, is strained, causing weakness, inflammation and

irritation. Common in middle-aged people as well as younger people who are

on their feet a lot, like athletes or soldiers, people with plantar

fasciitis experience extreme pain when they stand or walk. Plantar fasciitis

can be a frustrating experience, as the chronic cycle of reinjury and pain

can last for up to one year. DiGiovanni likens it to pulling a hamstring,

and continuing to run without proper stretching. "Walking without stretching

those foot tissues is just re-injuring yourself," he said.

Most physicians will recommend a non-surgical approach to treating plantar

fasciitis, advising a regimen of anti-inflammatory medications, foot

inserts, and stretches. Surgery occurs in about 5 percent of all cases, and

has a 50 percent success rate of eliminating pain and allowing for full

activity.

"Plantar fasciitis is everywhere, but we really haven't had a good handle on

it," said DiGiovanni. "The condition often causes chronic symptoms and

typically takes about nine to 10 months to burn itself out, and for people

experiencing this pain, that's way too long to suffer through it."

DiGiovanni should know. He's experienced plantar fasciitis first-hand.

Deciding to get some extra exercise on a golf outing one recent afternoon,

he carried his clubs around all 18 holes instead of taking an easy-going

ride in a golf cart. The next morning, he woke up with severe heel pain,

which brought the topic of his study close to home.

"We need to further optimize non-operative treatments prior to considering

surgical options," DiGiovanni said. "If you look at the results of the

study, I think we've succeeded

Team Hoyt

2010-02-08T08:53:00.000+02:00

In the spring of 1977, Rick Hoyt told his father Dick that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralysed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, "Dad, when I'm running, it feels like I'm not handicapped." This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons, including six Ironman events. Team Hoyt has become a worldwide inspiration, a true story of dedication, perseverance and love.

Time Trial Champion: January

2010-02-07T08:08:00.004+02:00

Last week, we ran an 'unofficial' time trial championship, as we're testing a new handicap system for our Annual Time Trial Championships.

Congratulations to Eddie Smit who is January's Time Trial Champion. Here are the results, according to finish times on 2 February's Time Trial:

1. Eddie Smit
2. Leon Spamers
3. Johan Erwee
4. Simon Segwapa
5. Irene Goncalves
6. Canie Cullen
7. Eric Economon
8. Ruben Setumu
9. Nico Botha
10. Errol Meyer
11. Gareth Ramsden
12. Trudie von Stade
13. Chris Kaempffer
14. Shane van Schalkwyk
15. Ursula Reyneke
16. Michiel Scharrighuisen
17. Vernon Hohls
18. Hein du Toit
19. Magdaleen van Zyl
20. George Makhonjwa
21. Sammy Ngoepe
22. Max Visagie
23. Pannie Marais
24. Ria Barnard
25. Peter Sebola
26. Gert Swart
27. Johnny da Camara

Two Oceans Marathon Tour

2010-02-07T07:42:00.005+02:00

The World's Most Beautiful Marathon:

PRICE: R1'750 transport in luxury bus with air-con including 3 nights accommodation

DEPARTURE: 31 MARCH 2010 @ 19HOO from Pilditch Stadium

RETURN: 04 APRIL 2010 @ 14H00

BANK DEPOSIT - F.POOE - FNB BANK – Centurion branch code – 261550
ACCOUNT NO: 62219878800
REFERENCE : your name & contact no

FAX PROOF OF PAYMENT TO (012) 327 4933

Enquiries : Walter 072 1967 821 or 083 952 1423

e.mail : gm@agn.co.za

Quote of the Day

2010-02-07T07:32:00.003+02:00

Perseverance is like wrestling a gorilla, you don't quit when you're tired, you quit when the gorilla is tired -- Robert Strauss

Quite appropriate for long distance runners!

Family Lunch: 7 February

2010-02-01T10:01:00.000+02:00

Wingate Park Country Club invites all members and their families to a Lamb on the Spit this Sunday, 7 February.

Details as follows:

Where: Wingate Park Country Club
Time: 12:00
Cost: R80.00 pp (Children under 12: R40.00)

RSVP: Vernon 082 955 4523

Comrades Marathon 2010 - Entries are officially closed

2010-01-31T14:59:00.002+02:00

Comrades entries were re-opened for a limited number of 2000 spots on the morning of the 30th of January, which were taken only at Mr Price stores nationwide.

The 2000 entries were snapped up in 4 minutes!

This means that all entries for the Comrades Marathon 2010 are now officially closed.

Comrades Marathon 2010 info here

Wingate Road Runners

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Come Back Strong

Keep fit in Winter

Comrades History

Top 10 tips for the Comrades

Walk your way to fitness

Up Your Training

Motivational quotes

Eating during Long Runs

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Stick to Your New Year's Resolutions

Staying fit during the holidays – it can be done

Running in Water

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How to ensure a great Comrades Marathon result – Training tips

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Tips to prevent Dehydration

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Comrades Pics

Comrades 2010 Results

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Change to the start of Comrades 2010

Can you run faster than a lion?

Good Luck to our Comrades athletes

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Tips for the perfect taper

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Spar Women's 10km Invitation

From the Peanut Gallery

Ten Pointers for a Guaranteed Comrades Finish

The Perfect Post-Run Drink

Feel Lucky About Your Next Run

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Cross Country 2010: Fixtures

Need some inspiration?

Perils of the Cat Eye - by Bruce Fordyce

Two Oceans Results

Join us for a Supplementation Presentation: Bioanabolics

The Wingate Shoe Trade In Program

New pics online: Elands Valley

Plane kills Runner

Comrades Marathon Qualifying Times

Avoid the Flu this year

Magnolia Long Run

Race Results: Bronkhorstspruit 32km

New Pics Uploaded