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Runner's World South AfricaRunner's World South Africa

Runner's World South Africa March 2019

Runner's World is internationally respected as the leading authority on the sport. It provides the runner and health enthusiast with expert advice on training, motivation, nutrition, injuries and equipment. It also contains race calendars and reports. Runner's World is enjoyed by dedicated runners and other athletes who use running to enhance their fitness. The articles contain information on the latest events and discover the stars and personalities behind the scenes. The magazine provides advice from the best coaches, and exercise programmes focused on any level.

South Africa
Media 24 Ltd
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6 Issues


access_time1 min.
trappieskop, clovelly peak

THE EXPERIENCE Trappieskop is a perfect local run if you need headspace, and only have an hour to spare. In effect, this route is like a ‘mini-Otter’, with grand views, stepped climbs, singletrack descents and a good few rock sections to keep you on the front foot. The trailhead is signposted from Boyes Drive just as you access this road from Kalk Bay, with a well-constructed, rugged stone footpath zigzagging through fynbos thickets onto the saddle bordering Clovelly Peak. At the apex, a faint path to the right ascends towards Cave Peak and Boomslang Cave, or you can continue down the main trail towards Clovelly Golf Course. Keep left just before the tar road to stick to the firebreak trail. You can also follow a sandy path to the left onto a steep…

access_time2 min.
the inside lane

’Tis the season to runalot! Marathons, half marathons, Two Oceans, Comrades… the next few months in runnerland are choc-a-block. It’s the season of long runs, early starts, nodding off at 8pm, and taking sickies because Sunday’s long run knocked it out of you. You gotta love it! Our lives are stressful. Even if you run a yoga retreat in Kommetjie, our modern world of buzzing phones, screens and Bosasa-gates can affect even the most sprightly of runners. In ‘Can’t Run? Relax. Here’s How.’ (p18), we bring you ways to relax that have nothing to do with running. Why? Because sometimes you really can’t run, and we still care. My favourite tip: put your hand on your heart. It works… really! I tried it on our deadline day for this issue. Because it’s…

access_time2 min.
the loop

THE QUESTION What advice would you give to new runners starting out? It takes time to build endurance and speed. Don’t rush it! Also, when you feel like you can’t give any more... push yourself for 1 more minute! – Becky Davis Correct diet. Double up on socks/buy seamless socks. Don’t run dehydrated. Rest days are good: muscle repair. Boost protein intake. Focus on other things than the distance you have left to run. Music helps on the treadmill – on roads, be careful. – Melani Alpaugh Go to a running speciality shop and get fitted for shoes. Do a proper warm-up, stick with intervals in the beginning and make it fun. Never trust the first kilometre. – Tiffany Burley It’s simple. Get a plan (there are many). Then just do it. If you’re tired…

access_time3 min.

MARK BUCKINGHAM, TOEING THE LINE, P24 I have been a physiotherapist for 25 years and have treated all types of runners. In my experience, most injury and performance issues are down to your running motion. Just like the mechanics of a golf swing, if you understand it, you can work to make yourself a more efficient runner – and by doing so, improve your speed and endurance, and reduce your injury risk. JEFF BERCOVICI, TIME IS ON YOUR SIDE, P52 We’ve entered a golden age for older athletes. Across the elite sports world, individuals attain new career heights at ages that only a generation ago would have been considered geriatric. To name just a few: Roger Federer, Serena Williams, Michael Phelps, Cristiano Ronaldo, Jo Pavey and Shalane Flanagan. And it’s not just the…

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what we’re running

JORDAN SMITH EDITOR // DOG LOVER. WILL RUN FOR DOUGHNUTS 1 / Prescription Sunglasses I hate wasting a pair of contacts on a single run, so on days when I wear glasses, I swap in my prescription sunglasses. After years of sweating in them, they still offer great sun protection and don’t bounce around. 2 / Socks I wear Fits for my runs and recovery. I like the running sock’s light compression feel throughout my foot, and I’ll slide on a pair of the compression socks post-run. Well-cushioned and comfortable, they’re just tight enough to avoid sliding down. I also love them for travel – my ankles swell when I’m sitting all day, and these little guys keep them from ballooning. 3 / Shoes I’ve been a loyal Brooks wearer for years, but when I discovered the…

access_time4 min.
can’t run? relax. here’s how.

WHEN YOU’RE FEELING frazzled, our best advice is to just go for a run – hello, endorphins! – but we realise an injury, nasty weather, or a busy schedule can keep you from lacing up. So we asked a group of experts for simple, easy strategies that can instantly give you some zen. Steal these tips the next time you feel stress sneaking up on you. Take a Deep Breath / There’s a reason this advice is given so often: it works. Conscious, deep breathing engages the parasympathetic nervous system, which in turn slows your heart rate, according to Dr Henry Emmons, author of The Chemistry of Calm. To make it most effective, exhale twice as long as you inhale. Eat Some Protein / When your blood sugar gets low, your body…