Full Stride March 2016 by Full Stride

FR EE

full stride

Mar 2016, Vol 06

www.issuu.com /FullStride

@FullStridesa

FullStride

FullStridesa #TrailRunning

AJ Calitz Page 6

Gear Page 10

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Find Full Sus #MTB inside

Product Review Page 7

Run Report Page 8

One look at the Strava route profile Zane Schmahl sent out along with the invite to join the recce for the inaugural Hell Run route and Seamus Allardice was in.

LL RUN

veryone has their strengths, and mine – when it comes to trail running at least – are long hard climbs. The climbs all normal people hike. I love them. Give me climbs all day; and if somehow there’s no downhill at the end of the climb that’ll be even better. EcoBound’s first trail running event, The Hell Run, is penned into the race calendar for the 21st and 22nd of May 2016. The 22km route features 1 300m of climbing as it crosses the Swartberg, on day one into and on day two out of Die Hel. The part of the route which really

THE H E

Route Recce FS

Living Waters (Calitzdorp)

Western Cape

ALL PHOTOS BY SEAMUS ALLARDICE

caught my eye was the 10km climb on day one which rose from just under 400m above sea level to a shade over 1 500m. The big reason I was happy to note the long, steep, climb was the presence in the recce group of the super competitive David le Roux. David and I have ridden together a few times in the last few years and it has always got competitive. It would be our first trail run, and even though it was meant to be social we both knew there was a race in there too.

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A F R I CA

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Mosselbay

Where are we? The Hell Run starts at the Living Waters farm outside Calitzdorp, in the heart of the Little Karoo’s port district, and crosses the Swartberg Mountain range into the infamous Gamkaskloof along an old donkey trail.

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start to the year I

’m still struggling to believe that it’s March already. It seems like just the other day that I was laid low by tick bite fever while everyone else was surfing, sailing, cycling and trail running in Stilbaai over the Christmas break. The inaugural Tankwa Trail is already behind us, as is the Spur Summer Cape Trail Series, and looming large on the race calendar are the Merrell Autumn Runs in Gauteng and of course the AfricanX.

Full Stride has a team taking part in the AfricanX so keep an eye on our social media channels (@fullstridesa on Twitter and Instagram or Full Stride on Facebook) from the 11th to the 13th of March for daily run reports and lots of photos from the trails. The Western Cape has once again been ravaged by fires this summer, so let’s hold thumbs for a wet winter to help the fynbos regenerate. If you can, please enter all the trail runs possible in fire affected areas. The

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FS: So Brenna tell us how you ended up in South Africa? BC: I had just finished my studies in

WEEKEND WARRIOR Brenna Coupland is an ultra-athlete of note, not only has she cycled the length of Africa and run the Comrades Marathon but she’s also ridden from her native Vancouver, in Canada, to Guatemala City 10 000 odd kilometres away and presented educational talks along the way. You can follow Brenna’s South African adventure on Twitter, @brenna_odette, or on Instagram, @brennaodette.

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Publisher: Shayne Dowling shayne@integratedmedia.co.za Editor: Seamus Allardice seamus@integratedmedia.co.za Assistant Editor: Molly Fitz-Patrick molly@integratedmedia.co.za Art Director: Megan Merifield megan@integratedmedia.co.za

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bicycle mechanics and was looking for a project to work on somewhere in Africa (I fell in love with a few African countries on my bicycle trip the year prior). A friend introduced me to the founder of Peace and Love International, a Canadian charity working in Fisantekraal High School. They had 14 donated bicycles sitting in a shipping container collecting a bit of dust, so I flew over to help build a project around bicycles and mechanics. The Fisantekraal Athletics Club started small in March 2014 and has grown from exclusively bicycles to include other sports like jiu-jitsu, orienteering and – of course – running!

FS: You’re very passionate about empowering women; how do you see running playing a part in that process, especially with regards to the female members of the Fisantekraal Athletics Club? BC: Running provides young women with an opportunity to appreciate their bodies in terms of what they are capable of, and not for what they look like. It brings value to health and fitness, making less important the quest to look like the models in magazines. I believe running can help a woman take ownership of her body and really celebrate it as she grows stronger and healthier over time. With sport comes confidence and I believe this is immensely important for young women to build. When a young person, regardless of gender,

Designer: Shannon Flewellen Advertising: Eloise Meyer eloise@integratedmedia.co.za PR & Promotions: Ashlee Attwood ash@integratedmedia.co.za Regulars: AJ Calitz, Michael Gombart and Tammy Reader. Photography: Ashlee Attwood, Oakpics, Red Bull Content Pool, Mark Sampson, Jacques Marais and

Cheers, Seamus

@SeamusAllardice

MARK SAMPSON

MAN IC

event organisers and hosts need all the support they can get to reinvest money into the fire damaged trails. Plus by the time you read this the fynbos regrowth should be coming along nicely and there’ll be all sorts of interesting plants popping up, many of which only germinate soon after a fire before dying back when the taller fynbos species start to shoot up. And then on another sad note, Michael Gombart’s father passed away in February. Our thoughts are with Michael, Anthea and their family during this difficult time. Bad news aside, I hope you enjoy this issue!

becomes a runner, the confidence carries over into other areas of their life so that they can realize their goals and dreams, whatever they may be.

top of Table Mountain and – in a pinch! – can function as emergency rope while out on the trail. I can also squeeze a few ice cubes into my ponytail to keep cool on a hot day!

FS: Tell us about your big race goal for the year, the 125km Canadian Death Race. BC: I’m Canadian, but I actually didn’t

Thanks from Brenna… I’m very grateful to have the support of my friends and family as I chase the ‘trailrunning dream’ and see how far I can go within the sport of ultra-running. I have a few generous sponsors who have supported me over the last year including Hemptons, Tailwind Nutrition, IamSuperbar, Culture Club Cheese and Coach Mauritz Jansen van Rensburg of Soul Running. I also have a wonderful training partner, Chris, who encourages me and takes stunning photos on the trail!

become a runner until early 2015 while living in Cape Town, so I’ve never raced in my own country. I’m excited to be back in the Canadian Rockies, tackling the rugged terrain and huge climbs that the race promises (17 000 feet!) and really re-connect with the incredible nature and forests of my home country. The race is July 30th and I’ll be ‘warming up’ to it with AfricanX in March and the Comrades Marathon in May.

FS: So far where’s your favourite place to run in SA? BC: Jonkershoek mountains! A

Brenna exploring a Jonkershoek trail.

few weeks ago, a few trail running friends and I ran a 30km route from Jonkershoek to Franschoek and it was absolutely stunning. Challenging, and a bit rough with overgrown snake-thistle on the descent, but it really was just gorgeous.

FS: Are dreadlocks the new trail beard? (Especially for hard-core trail runners who can’t grow a trail beard) BC: Haha! That’s the million dollar question. My dreadlocks go back seven years, well before I was even interested in cycling or running. They are excellent for keeping warm on

Thinkstock Contributors: Dryland Event Management Printing: Paarl Coldset (Pty) Ltd Published by: Integrated Media Disclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

CHRIS WALLEY

FS Editorial

Full Stride ALLIANCE PARTNERS Head Office | Cape Town Tel: 021 685 0285 Address: Suite WB03 Tannery Park 23 Belmont Road, Rondebosch, 7700 Postal Address: PO Box 259, Rondebosch 7701

s w ne TECH TIGHTS

LOCAL

SUPERBAR

If you’re serious about standing out on the trail then you should take a look at Vicolicious’ range of tights. They’re constructed from a techfit fabric, provide loads of stretch (essential for rock hopping or yoga), are quick wicking, have flat seams to prevent chafing and feature a double-lined gusset so they won’t go see-through when you’re stretching or bending over. Plus they come in a range of funky designs, all inspired by Super foods are all the rage, and Superfood bars are definitely a great way to fuel for and during a long run. But the imported ones are pretty pricey and making them yourself is harder than it looks. So we were really stoked to stumble upon I Am Superbar and their launch product: I Am Healthy. The man behind I Am Superbar, Christo Smeda, is an adventure racer, IRONMAN and Skyrunner so he knows what it takes to fuel yourself on a long run. And after years of struggling to find a product he liked he just started making one

TANKWA TRAIL

Kruger2Canyon

News FS

CHALLENGE On 18 and 19 June 2016 the second running of the Kruger2Canyon stage race takes place on the Blue Canyon Conservancy and the Blyde River Canyon. Day one sees runners take on a 45km route, while the second day presents a challenging 28km route. Both days are packed with singletrack and the potential for big game sightings. The Blue Canyon Conservancy boasts four of the big five, lacking the notoriously dangerous buffalo, so there is the added

thrill of running in big game country – though with rangers patrolling on horseback and in 4x4s and the fact that lions and elephants are generally concentrated at the other end of the conservancy from the routes means that you’ll be perfectly safe. The scenery is spectacular and the routes are tough but rewarding, so start training now. You can find out more or enter online at www.wildseries.co.za.

fynbos – in fact, a percentage of all sales go to the Flower Valley Conservation Trust. The Sugarbird Tech Tights as shown here also feature a cell phone pocket and are designed and trail tested by Vicolicious’ Sonja Stafford.

The RRP for Vivolicious Tech Tights are R795 and you can find out more, or shop online, at www.vivolicious.co.za. Or follow them on Instagram at veryvivolicious.

himself (with some trial and error). Friends kept asking for more so he had to ramp up production and I Am Superbar was born. All the ingredients are raw, natural and free from additives. At this stage they only offer the I Am Healthy bar which contains cranberries, almonds, pumpkin seeds, dates and chia seeds, but there are also I Am Strong (launching very soon), I am Skinny and I am Training bars in the works too. You can buy the I Am Healthy bars online from www.iamsuperbar.co.za for R 104.50 for a pack of five, or

from a I Am Superbar stockist near you for R18.90 per bar, just click on the stockist tab to find your closes retailer.

For now you can catch up on what went down at the Tankwa Trail by reading their daily reports and the official press releases. Just scan the QR code or go to: www.fullstridesa.co.za/tag/tankwa-trail/

OAKPICS.COM

From the 19th to the 21st of February Tarryn de Beer and Leslee Salzmann ran the inaugural Tankwa Trail for Team Full Stride. They were treated to an amazing race village, fast and flowing trails and superb Dryland Event Management hospitality. Tarryn will be writing about the experience in full for the June/July issue of Full Stride.

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FS Route Recce

from page 1 We arrived at the Living Waters farm outside Calitzdorp where the route recce, and The Hell Run, was set to start late on Friday evening. We were greeted by Zane and the other recce runners before turning in early ahead of an even earlier start. Saturday morning dawned with a clear sky and the promise of a hot Little Karoo day in the air. After a quick briefing we set off at a steady trot, with about 12 of us running while the remainder of the group set out for Die Hel via the Swartberg Pass to set up camp. The route started with a gravel road which rose gently through the foothills of the Swartberg before narrowing into a singletrack hiking trail. The trail is an old and famous one in the area, as it was one of only two paths into Die Hel after the building of the Gamkaspoort dam and before the road was built. Traders and inhabitants of Die Hel used it to carry goods in and out of the kloof in the days when Die Hel was renowned for its dried fruit rather than an adventure seeker’s destination. The trail is rugged and a little overgrown as it’s only used for guided hikes accompanied by Living

"A bottle of the valley's witblitz (there's no such thing as fine witblitz!) was put to use for fines."

Charl Pienaar and race director Zane Schmahl setting off to recce the Donkey Trail for The Hell Run.

Juan Botes taking a dip in one of the mountain top rock pools.

Waters’ donkeys. But it’s proper mountain running terrain and I enjoyed the slog up to the highest point on the route, Die Wyenek. It took us over two and a half hours to reach Die Wyenek at 1 500m, but don’t stress we stopped to take lots of photos. From the top the route descended gradually atop the Swartberg as it heads for a series of rock pools where we stopped to cool off and fill up our hydration packs. We also waited for the rest of the group to catch up before setting off for Die Hel. The second phase of the day’s route was anything but easy,

Tony Cook, Zane and Hanno Smit surveying the easy first section of the climb.

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though it was largely runnable. The general gradient trended downwards, but three short and sharp climbs tested our legs before we hit the gravel road into Die Hel at the top of Eland’s Pass. Rather than run down we decided to save our knees and walk the remaining 4km. Down in the valley floor of Die Hel we were treated to boerie rolls by the EcoBound crew before heading off to the stream to find a pool to cool off in. Here we discovered that the indigenous redfin fish, one of the very rare endemic species to rivers which flow through the fynbos, are eager to nibble at your skin – which provided a nice free spa session in the middle of nowhere. The entertainment of the afternoon was provided by Tony Cook who’d set up camp nearest the river. Tony encountered a boomslang on his way from the river to his tent and reacted with very little composure and a very high pitched scream. That evening around the dying embers of the braai a bottle of the valley’s witblitz (there’s no such thing as fine witblitz!) was put to use for fines. I gladly took one for joining the group dubbed the “bakkie runners” who would be getting a lift up Eland’s Pass in the morning. On Sunday morning after packing

up the campsite we set off at six am with David, Tarryn de Beer, Juan Botes and myself on the back of the bakkie to avoid the 4km hike up the gravel road pass. Meanwhile, much to Zane’s dismay Hanno Smit had discovered that there were two tots left in the witblitz and insisted that Zane join him for a shot before he attempted to see what time a good trail runner would manage on the route. Whether it was the witblitz or the fact that there are some serious doubts if Hanno Smit is really human (he’s probably a machine) he soon reeled us in despite the head start. I stuck by him on a climb for a bit but as soon as we hit a flat section he was off like a mountain goat, eventually finishing the 22km return route in a minute under three hours. He reckons the pros will be able to clock a winning time of about two and a half hours… which is seriously fast over that terrain. Meanwhile, in my little non-race which was a race against David I was doing well, I reached the summit well ahead and was taking it easy on the descent so as to not damage my fragile knees. But with about 5km to go I heard an small avalanche behind me as David came bouldering down past me, watching him go I knew it was better to let him take the moral victory because trying to follow at his pace on the tricky descent would only lead to catastrophe. About a kay later Tarryn caught up with me too and we trotted the rest of the way to Living Waters together, chatting about the route. It’s not an easy one and it certainly doesn’t feel like a 22km trail run. It’s a proper mountain run with some bundu bashing and a lot of sections which will force even the strongest trail runners to hike. It’s beautiful though and it’ll live on long in my memory, even so I can’t wait to toe the start line at the inaugural Hell Run in May this year.

Stride Out on The Hell Run Date: 21 & 21 May 2016 Distances: 22km per day Total Ascent: 1 300m per day Website: www.tohellandback.co.za Facebook: The Hell Run Instagram: @runtohellandback Twitter: @EcoBoundMTB

Gombie’s Trail Guide FS

THE TRAIL

OF LIFE There are pivotal moments in each of our lives with prompt introspection and the loss of his father has Michael Gombart searching for the strength in the mountains.

ometimes bigger things, life changing moments or situations outside of our control come along. At first it seems these mountains have no clear path, and are too high or wide to conquer. Doubts rush in and create a warped perspective of the challenge at hand. It’s easy to shrug away, find distractions or become completely overwhelmed by the task of overcoming this mountain. In a moment of clarity you can start to consider the challenge, the breaking point comes when you realise it is possible, step by step. Taking on one small piece at a time, slowly but surely you will reach the top, and see a view that before you could only imagine, or in some cases, never knew existed.

In this moment you learn what is possible when you put your mind to it, you may even be motivated to find other mountains that before you thought you would rather pass. Speed and time become irrelevant; the challenge is between you, your mind and the trail at foot. When you reach the end, you ran it to the best of your ability and ended stronger and wiser than when you started. Trail running, in essence, offers a

tranquil place, a challenging place and a place where you can find your inner strength and character. It can be shared with many people, few people or undertaken solo. What you put in is what you get out; putting in effort, getting fitter will make the journey easier and offer you a chance to appreciate more. While on the trail natural distractions present themselves and can be seen as positive or negative,

"Trail running, in essence, offers a tranquil place, a challenging place and a place where you can find your inner strength and character."

coming across a puffy on the trail offers you three options - firstly appreciate that this is its home and wait for it to move on before you can continue, or you appreciate that this is its home and you find an alternative route to take, lastly you can rant and rave about the snake ruining your run and turn back. Generally speaking all three options are available at all times, it’s your character that will determine which one you choose. Life is a journey filled with highs and lows, much like trail running. Along the way you may fall, struggle up a hill or speed through certain sections. Ultimately it’s a rewarding route, you must stop every now and then for a picture or to take in the well-earned views.

Michael “Gombie” Gombart is a couch potato turned multisport athlete and trail runner. He’s the founder of www. outpostrunning.co.za and will be providing you, the reader of Full Stride, with expert advice on how to get into trail running and maybe even get competitive. Follow him on Twitter at @michaelgombart.

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FS The Calitz Column

JUST RUN

Mountains make the best psychologists when times are tough and you need to regain perspective writes AJ Calitz. All photos from the Red Bull Content Pool.

e had a family tragedy this holiday - someone very close to us passed away on Christmas Eve. All of a sudden what was meant to be a time of family bonding and merriment turned into a time of mourning and sorrow. It also forced me to look differently at life in general and more specifically at training. What is training to me? A way to exercise, getting out in nature, mental solitude or a way to get away from life? In a nutshell - it is all of the above. What was a habit and duty, became an absolute necessity. I could not hang around the sombre atmosphere for too long lest I am overwhelmed by it. The only cure was to run. So I just ran. Usually most of my running is

Mountains make great psychologists.

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done according to a strict program with hours, ascent, speed and heart rate limits set out beforehand (joys of professional running!), but this December I ran because I had to. I ran however I wanted, fast, slow, long or short - whatever I needed on the day to get by. I just ran. Sometimes I would stop and sit down, whether there was a view or not. Sometimes I would realize that my heart was thundering in my ears and that I had been running at my max for a long time. Sometimes I would run until I could not lift my feet anymore from fatigue and the intense heat of summer. I just ran. I generally like running alone as then I don’t have to wait for anyone, nor does anyone have to wait for me. But mostly I run alone because it is good to be alone with your thoughts.

Scrambling down a steep mountain can help focus your mind on the immediate and provide a break from worldly worries.

"The only cure was to run. So I just ran." This process led me to believe that running is the best psychologist there is – you can voice your problems, listen to your own problems and during the process get the perspective required to see your problems in the correct light. Sometimes I believe that problems cross our paths just so that we can go out and get some perspective. Running gives one a lot of perspective on life – we are all running the race of life – either away from something or towards something. The point is we all need to keep moving. I cannot understand how people deal with the cards that life sometimes deals us without

strenuous exercise – how else does one release all the pent up frustration and even sometimes anger that is a natural by-product of life? If you run hard enough, sometimes you are too tired to be sad or to worry about life – to me that is the best way to handle it. Somehow when sitting on a mountain, my problems don’t seem so big after all. Just Run.

AJ Calitz, trail running’s ginger ninja, is a Guinness World Record holder having climbed 10 257 vertical metres – summiting Platteklip Gorge 14 and a half times in 12 hours, and the three time Lion Heart Champion. Follow his exploits on Twitter at @ajcalitz.

Product Review

LAZER ARGON AR2

In the box: For R990 you get a hard case, a pair of Lazer AR2's and a lens cleaning cloth

When Lazer sent us their Argon AR2 sunglasses to test, their smaller size and light weight immediately appealed to Eloise Meyer.

like the simplicity of running and the fact that I don’t need a whole lot of gear and fancy parafanalia to get my sweat on. For me it’s all about getting out there and getting it done. Since I do a lot of trail running I generally prefer just wearing a visor or cap, but the increased information about the harmful effects of UV rays have opened my eyes, so to speak, to the necessity of eye protection. The Lazer Argon Ar2 sunglasses, which are specifically designed for smaller faces, was the perfect fit for me. They wrap in close to my face providing panoramic vision, but without misting up. The photochromatic

lenses are ideal for running in and out of shade and adjust rapidly to suit intense sunlight or the dappled light filtering through tress. Plus they go completely clear so they are perfect for overcast conditions too. The AR2’s are lightweight and the adjustable nosepiece make them so comfortable that if it wasn’t for the fact that I wasn’t squinting, I would have forgotten I was wearing sunglasses. My other issue with wearing sport sunglasses in the past was that I simply didn’t like the way they made me feel less than feminine as the designs always seemed to be a little more sporty than fashionable. I was super impressed that I wouldn’t have to compromise on style with this pair to get the benefits of healthy eyes while running. I’m happy to wear these trendy tortoise shell glasses to my local coffee shop after my run.

The AR2's are also available in more masculine styled frames.

Stride Out In the Lazer Argon AR2s RRP: R990 Website: www.lazersport.com Lenses: Crystal Photochromic, Melanin Injected Photochromic or Shatterproof PC Size: 135mm across the top bar Weight: 25g Included: Hard case and cleaning bag Style tested: Tortoise shell frames with Crystal Photochromic lenses

Eloise Meyer is Integrated Media’s Sales Executive, a keen trail runner and a doting mother of two soon to be terrible teenage boys. When she’s not keeping Full Sus and Full Stride on an even financial keel you’ll find her on the trails or on the ocean trying to master stand-up paddle boarding.

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FS Run Report

GERBER AND PLAATJIES Claim Inaugural Attakwas Trail Titles

ALL PHOTOS BY OAKPICS.COM

In December 2015 trail runners were welcomed for the first time to a region mountain bikers know too well as a land of beauty and suffering inducing terrain; the Attakwaskloof. This is the report from the first Attakwas Trail Run.

A F R I CA

Ettiene Plaatjies scorched the competition with his blistering pace.

Oudtshoorn

Western Cape Attakwas Trail

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Mosselbay

Where are we? The Attakwas Trail crosses the epically rugged Attakwaskloof which lies to the south of Oudtshoorn and forms part of the greater Ruitersbos Nature Reserve. The finish at the Bonniedale Holiday Farm is 60km from Mossel Bay and 80km from Oudtshoorn.

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n a mild day in the Little Karoo the trail running was red hot as Danika Gerber and Ettiene Plaatjies claimed race victories in the first Attakwas Extreme Trail Run. Held on the 19th of December 2015, Dryland Events’ Attakwas Trail Runs offered trail runners the opportunity to explore the remote and beautiful Attakwaskloof – an area spoken about in hushed tones in mountain biking circles due to the energy sapping climbs and exquisite scenery it provides for the notoriously tough Attakwas Extreme Mountain Bike Challenge. Starting at Saffraan River on the northern side of the Outenqiua Mountains, and finishing at the Bonniedale Holiday Farm near Mossel Bay, the Extreme 29km route climbs into the Attakwaskloof Nature Reserve, winds through time forgotten valleys and scales tracks that would test the best of 4x4’s, before cresting the highest point at the 13km mark – from there it’s all downhill, if you discount the nasty little climbs in the second half of the route… The Attakwas Extreme Trail Run earns its name and finishers of the inaugural race earned their medals showing a pioneering spirit akin to that of the trekkers, who in bygone days crossed the kloof with their ox wagons. Mind you, the 8km Attakwas Mini Trail Run is no trot through the park either, it too posed a stern test and hopefully inspired the Mini

runners to train up to take on the full Attakwas Extreme Trail Run in 2016. Plaatjies, a member of the Nedbank Running Club and a one-time South African 800 meter champion, was one of the prerace favourites and set out at a tremendous pace followed closely by his club-mate Anderson Ncube. Ncube, though, could not match Plaatjies’ 4:38 minutes a kilometre pace across the rugged terrain and dropped back, while Plaatjies surged on to claim the title of the first ever Attakwas Trail Run champion. For Gerber the competition for victory was no less tough with Marlize Vienings and Lodelia Odendaal never too far from her heels. But her stamina and trail skills won out as she crossed the finish line in a highly impressive time of 3 hours, 2 minutes and 1 second. In the Attakwas Mini Trail Run Dewald Kapp claimed the men’s victory with Michelle de Villiers winning the ladies race. The date for the 2016 race is yet to be finalized, as Dryland Events debate moving the Attakwas Trail to a time of year when the weather is cooler. For the first running, they, and the runners, were fortunate with relatively mild weather but as anyone who has ridden an Attakwas Extreme MTB can tell you, it can become unbearably hot in the Attakwaskloof. So keep an eye on www.attakwastrail.co.za for regular updates and the final dates for this year’s race.

Danika Gerber showing off her climbing prowess.

Entering the beautiful but intimidating Attakwaskloof.

Stride Out on The Attakwas Trail Date: TBD in 2016 Distances: 29km or 8km Website: www.attakwastrail.co.za Instagram: drylandeventmanagement Facebook: Attakwas Trail Twitter: @AttakwasTrail

Piriformis Syndrome

Biokinetics

Piriformis Syndrome is a bit of a mouthful to say the least but while you might have trouble identifying the muscle on an anatomical drawing at least with Tammy Reader’s help you’ll be able to spot and treat the issue when it crops up.

iriformis syndrome is a common injury in runners. It presents itself as the dull, deep ache in your buttocks. It can range from a mild irritation to a total side-lining injury. Piriformis syndrome is a musculoskeletal pain in the buttock or hip area, whereby the piriformis muscle becomes tight due to overuse or injury. Sometimes this tightness presses on the sciatic nerve and causes sciatic-like symptoms. It’s a condition that can recur and become chronic. The piriformis muscle is a short, small muscle in your hip. It lies deep behind the gluteal muscles, on either side of your hips, running from the back of your pelvis (the sacrum/base of your spine) to the top of your femur (thigh bone). The piriformis muscle is most active during the stance phase of running (when your one foot is on the ground). The continuous repetitive activity of running can fatigue and irritate this muscle. Treating the symptom,

"When running, you will feel pain in your buttocks area during the stance phase of your gait." for example by stretching the piriformis, will only offer temporary relief, so that as soon as the athlete resumes running, any instability in the hip will cause the piriformis to become tight again leading to further irritation. Weakness of the hip muscles (glutes), different leg lengths, running on cambered surfaces (e.g. slanted beach), increasing your mileage too quickly, dysfunction in your sacroiliac joint on the opposite side, over pronation or falling directly on your buttocks can all cause piriformis syndrome. Weakness of the gluteus medius, however, a muscle found above the piriformis just below your

iliac crest, is the main cause of piriformis syndrome. The reason piriformis syndrome creates so many problems in runners is because the piriformis sits directly on top of the sciatic nerve. Your sciatic nerve is a thick nerve that runs from the base of your spine along your glutes and down the back of your leg. The sciatic nerve supplies the lower extremities with motor and sensory function. In some people the sciatic nerve runs directly through the piriformis muscle which increases the chances of sciatic nerve injury. The tight spasm or numb feeling that starts on your pelvis and runs down the back of your leg, is sciatica. Stretching and massaging can help a great deal to alleviate the pain temporarily. Rectifying the muscle weakness will fix your problem long term. Most often runners with piriformis syndrome have weak glute medius or maximus muscles (which is a hip rotator). Weakness in these muscles allows the hip to twist inwards while running. This puts a higher force on the piriformis making it overstretched and overworked, thus often aggravating the sciatic nerve. The key is to find the correct balance between having enough mobility and sufficient stability. It’s important to distinguish piriformis syndrome from other problems. Piriformis syndrome is a disorder of the piriformis muscle leading to the potential aggravation of the sciatic nerve. Other problems i.e. lower back injuries (herniated disk or spinal stenosis) or pelvic instability, could also put pressure on your sciatic nerve and cause the same sciatic nerve pain. Sciatica and piriformis syndrome can seem similar but their underlying causes are quite different. Strictly speaking, sciatica refers to irritation of the sciatic nerve that originates from the lower back. Piriformis syndrome is caused by tightness in the piriformis muscle and in some cases, because the sciatic

nerve runs under or through the piriformis, can lead to genuine sciatic nerve irritation. The treatment for these different conditions varies greatly, highlighting the reason why you should seek medical advice for a correct diagnosis.

"Most cases of piriformis syndrome can be resolved, if caught and diagnosed early enough..." Signs and symptoms: The most common symptoms are a localized dull ache in the piriformis muscle itself and the buttocks (between the sacrum and the top of the femur), which is made worse by prolonged sitting, walking or running for long periods. If the sciatic nerve is compressed, as a result of the piriformis tightness, sciatica symptoms can be present including pain that radiates through the buttocks into the back of the leg, sometimes on the outside of the leg, as far down as the calf. There could also be a feeling of weakness, tingling or numbness. When running, you will feel pain in your buttocks area during the stance phase of your gait (when your foot is planted on the ground), which may worsen if you run faster or if you run up or downhill. Self help If you experience piriformis pain while running, you should immediately shorten your stride.

Stretching your piriformis (pulling your knee to your opposite shoulder while lying down) as well as massaging the muscle with a tennis ball can alleviate the pain but care should be taken not to further compress or irritate the nerve while rolling. Most cases of piriformis syndrome can be resolved, if caught and diagnosed early enough, by correcting common irritating daily living patterns (i.e. sitting cross legged, sitting for extended periods) and by improving your strength and flexibility. However, piriformis syndrome can be a lasting chronic problem so it’s best to see a medical professional in order to get the correct rehab for your body and condition. Furthermore, if you are experiencing pain that has not gone away with rest, you should always consult a medical professional. Treatment typically begins with an assessment of underlying conditions that may be causing the imbalance - pelvic alignment, pronation, supination or even leg length discrepancies can all have an effect. If you are treating yourself for piriformis syndrome but in fact have another injury with the same symptoms, you will prolong your off-time by rehabbing the incorrect area. Other injuries with similar symptoms require different rehab approaches! So seek advice.

Tammy Reader is a registered biokineticist in Stellenbosch. She is a keen trail runner and mountain biker and enjoys incorporating her practical experience into her work. To find your nearest Biokineticist go to: www.biokinetics.org.za.

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FS Gear

GEAR

RUNNING WATCHES They’re a runner’s best friend, especially for those of you who love statistics! They’re running watches and there’s a near endless choice. So if you’re in the market for a new one, or a first one, here’s the low down on five watches. Good to Know

Before you purchase a running watch consider the existing devices you own, both for running and other sports like cycling. Suunto and Polar make use of Low-Power Bluetooth frequencies for transmitting and receiving information, which means the devices should be compatible with most smartphones. Garmin meanwhile uses Ant+ on their lower end devices like the FR70 running watch and both Ant+ and Low-Power Bluetooth on the higher end devices (like the Forerunner® 15 and 630). Up until December 2015 Strava didn’t support Ant+ on their Android platform so Garmin’s heart rate monitor wouldn’t sync with the Strava app on an Android phone, but this issue is now resolved. The major remaining issue is predominantly one for cyclists, as many cycling cadence and powermeters use the Ant+ frequency to sync with the data capturing device, so if you have one of those and wish to use your watch for cycling as well as running you’ll have to get an Ant+ compatible device.

Suunto Ambit 3 Run

RRP R5 999 | www.suunto.com The Suunto Ambit 3’s are very, very good looking. They ooze a sporty class which is sure to make you feel like Kílian Jornet, even if the running metrics its reporting back to you prove the feeling is an illusion. The Ambit 3 Run is a GPS running watch with all the essential features like speed, pace, distance, GPS altitude, cadence, route navigation, a running performance indicator and an interval workout planner. When paired with a Suunto Smart Sensor heart rate monitor it’ll even inform you of your recovery time and prompt sleep recovery tests. It’s well worth getting the Ambit 3 run with the heart rate monitor because Suunto’s Smart Sensor is pretty bad-ass, it’s the smallest Bluetooth Smart compatible heart rate sensor on the market and it will store your heart rate data while you’re swimming and sync it with your watch or connected smartphone when you exit the water. Okay so that’s not a running function but we’re guessing you swim for cross training too. The Ambit 3 Run features a 15 hour battery life in GPS mode and 14 days in watch mode, will sync automatically via your smartphone (it also does all the phone to watch push notification stuff the Forerunner® 630 can do) with Suunto’s powerful Movescount analysis and training platform. It’s available in white, black and lime and is waterproof to 50 meters.

Polar M400

Garmin Forerunner® 630

RRP R 7 299 | www.garmin.co.za The Garmin Forerunner® 630 is incredible, a little daunting at first, but nonetheless incredible. It produces all the data you’ll ever need as a runner and is controlled by a touchscreen. At its core are a highly accurate GPS and the HRM-Run monitor, which measures what Garmin call advanced running dynamics and extended physiological measurements. These include heart rate, stress score, performance condition, lactate threshold, cadence, vertical oscillation, ground contact time and stride length. The 630 can sync with your smartphone and computer so it auto uploads to Garmin Connect™ and can receive emails, text messages, call and calendar notifications while you’re on the run. You can also download free apps and widgets to get even more out of your Forerunner® 630 from Connect IQ™, which allows you to customise the look of your watch. The battery lasts for 16 hours in GPS mode and up to four weeks in watch mode. It’s available in either black and white or midnight blue and is waterproof to 50 meters. It charges from a similar mini docking station to the Forerunner® 15. Oh and it can measure your VO2Max, has a recovery time advisor and offers route navigation.

Garmin Forerunner® 15

RRP R 2 799 | www.garmin.co.za The Garmin Forerunner® 15 is a simple but powerful training tool. It captures data via GPS tracking, a heart rate monitor strap, an activity monitor (basically a built-in pedometer which counts your daily steps) and can also be paired with a foot pod (sold separately) for distance tracking on a treadmill or tracking your cadence and average stride length. It features a rechargeable battery (you clip the back of the watch onto a mini docking station which is plugged into your computer to sync data or charge) and boasts an eight hour battery life in GPS mode, but can last up to five weeks in activity tracker mode. The simple interface is very easy to use, which is perfect for runners looking for a first GPS sports watch; or if you just prefer a device which only displays the really essential statistics during your run. When you sync it with Garmin Connect™ though, you have access to a host of other data, at a time when you can properly digest it. The Forerunner® 15 is available in two sizes and five colours. It’s also waterproof to 50 meters.

Suunto Ambit 3 Vertical

RRP R8 999 | www.suunto.com The Suunto Ambit 3 Vertical boasts all the features of the Ambit 3 Run plus Suunto’s FusedAlti™ altitude meter which makes it the perfect companion for the rugged mountain man or woman. The black dial around the watch face gives it a more rugged look than the Ambit 3 Run too. Suunto’s first product, back in 1936 was the first mass production liquid filled compass, so it’s not surprising that their mountain runner’s watch features a compass too (for when, not if, GPS lets you down high in the Drakensberg). The Ambit 3 Vertical can do all the smart phone syncing stuff and also sync via Bluetooth with compatible bicycle powermeters and the Stryd running powermeter. Its battery will last for 15 hours in GPS tracking mode and 14 days in watch mode. It’ll tell you your vertical gain totals per day, week, month and year, and provide a route altitude profile on your watch while you’re on the go. It is waterproof to 100 meters and is available in white, black, blue and lime.

RRP R3 995 | www.polar.com/za The Polar M400 is a GPS sports watch which, as priced here, includes the Polar H7 Bluetooth heart rate monitor. Though it’s designed to track all your key data out on the road or trail it also features a powerful activity tracker which keeps tabs on your steps, calories and sleep time. It’ll also remind you when you’ve been stationary for too long so you can get up from your desk and stretch your legs. If syncs via Bluetooth with your phone and receives push notifications, allows you to answer or reject incoming calls and accesses Polar Flow (Polar’s version of Garmin Connect and Suunto’s Movescount) where you can devise training sessions which your M400 will prompt you to follow, or automatically sync your run data back to Polar Flow online. It also features a running index score based on your heart rate and pace data and will let you know when you’ve clocked a personal best. It is waterproof to 30 meters, features an eight hour battery life in GPS tracking mode, and charges or syncs with your computer via a micro USB port at the back of your watch. The Polar M400 is available in black, white, blue and pink.

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Advertise your event in Full Stride and we will send you copies of the paper for your goodie bags or registration table. Call Eloise on 021 685 0285/6

RACE CALENDAR March 2016 GAUTENG Energizer Night Trail Run Merrell Autumn Run 2016 Subaru Trail Blazer Series 2 Jump City Challenge Merrell Autumn Night Run powered by Black Diamond 25 Impi Challenge #1 2 6 6 6 9

WESTERN CAPE 3 Harvest Trail Run @ Le Bonheur 5 Reliance Veldtrap met Woorde 11 AfricanX Trail Run 2016 12 Tortoise Tuff 30km and 21km Goukamma Trail Run 13 Harvest Trail Run 19 Groot Contstantia Trail Run 2016 25 The Old Mutual Two Oceans Trail Run 2016 26 Lourensford Market Trail Run 26 Pick n Pay Goukamma Traverse 2016 26 Pennypinchers Cairnbrogie Easter Trail Run 26 Baytown 6/12 km Run/walk in Pringle Bay 27 Spur Adventure Sprint & Duo # 6 28 Run the Vines: Laborie - Family Day Easter Weekend KZN 11 Ballito Rush - Night 12 Ballito Rush - Day 19 Drakensberg Northern Trail 20 Love Trail Splashsy Fen 26 Umhlanga Trail FREE STATE 18 3 Mountains Challenge 2016

12 12 19 21

EASTERN CAPE Lake Farm Charity Run The Cabbage Patch Trail Run Led Lenser Wartrail 2016 Run The Reserve 2

April 2016

22 Hilton College Night Trail 24 Husqvarna Classic Mid-Illovo MTB Challenge & Trail Run 28 X-Berg X-Treme Challenge 30 Molweni

GAUTENG 6 Energizer Night Trail run 9 Momentum Health OatWell DUALX Series Powered by PeptoPro #2 Hakahana 17 Rosemary Hill Trail Run 17 Kinetic Adventure

NORTH WEST PROVINCE 9 The Beast

May 2016

EASTERN CAPE

23 Tsitsikamma Ultra Trail Run 2016 29 Merrell Hobbit Journey and Trail

GAUTENG 4 Energizer Night Trail run

Runs 2016

WESTERN CAPE 2 Run the Vines - Nederburg Workers Day 6 Red Stone Hills MTB Challenge & Trail Run 13 Expedition Africa 2016 21 The Hell Run 2016 22 The Beast Trail Run 2016 28 Montagu Mountain Mania 2016 28 Capaia Wine Estate Trail Run 2016 28 Lourensford Market Trail Run 29 Change Of Season Trail Run

WESTERN CAPE 2 Trail Girl 2 Day Run 3 Lourensford Market Trail Run 6 Merrell Autumn Night Run Series 2016 - 1 10 Energy Adventure Race EAR 2016 - CT 10 Simonsberg Trail Run 10 Dirtopia Trail Run @ Uitkyk 13 Merrell Autumn Night Run Series 2016 - 2 20 Merrell Autumn Night Run Series 2016 - 3 17 Jonkershoek Mountain Challenge 2016 23 Ewe Rock Trail Run 24 Simonsberg Trail Run 24 Autumn Trail Run @ Knorhoek 27 Muizenberg Monster 2016 27 Realtors International Durbanville Hills 2016 30 Helderberg Mountain Challenge 2016 30 Lourensford Market Trail Run

NORTHERN CAPE 1 Augrabies Falls Klipspringer Challenge KZN 1 Ingeli Trail 7 Milestone Trail Run 14 Mnweni Marathon 2016 22 Hilton College – Winter Series NORTH WEST PROVINCE 21 The Beast 22 FNB Platinum Trail Run

NORTHERN CAPE 23 Oorlogskloof Mountain & Gorge Trail run

CALENDAR KEY

KZN 10 Scottburgh Trail

Calling all event organisers! Get your events listed here for free. Drop us a mail, to trail@fullstridesa.co.za, with all your 2016 event dates and details and we’ll make sure they’re listed in Full Stride.

Mpumalanga

Free State

Limpopo

Western Cape

Northern Cape

KZN

Gauteng

North West

Eastern Cape

Out in Africa

June 2016 MPUMALANGA 18 Buster Bunny Boven 2016 18 Kruger2Canyon Challenge 2016 LIMPOPO 18 Kruger2Canyon Challenge 2016 GAUTENG 1 Energizer Night Trail run 19 Spur Gauteng Winter Trail Series 2 of 4 2016 19 Spur Hennops Winter XL 26 Kinetic Adventure 26 Spur Gauteng Winter Trail Series® 3 of 4 WESTERN CAPE 11 Run the Vines - Mellasat 16 Youth Day Trail Run @ Delvera 18 Fernskloof Trail Run 2016 18 Grootvadersbosch Trail Run 25 Lourensford Market Trail Run 26 Mid-Year Trail Run @ Muratie NORTH WEST PROVINCE 4 Momentum Health OatWell DUALX Series Powered by PeptoPro #3 Van Gaalen 12 Spur Gauteng Winter Trail Series 1 of 4 2016 KZN 4 The Oxpecker 12 Faulklands – Winter Series 15 Giba Gorge Night Trail 26 Table Mountain – Winter Series OUT IN AFRICA 13 Richtersveld Transfrontier Wildrun 2016 (International)

INSPIRATION Station - Bucket List Event Richtersveld Transfrontier Wildrun traversing the unspoilt southern section of the Fish River Canyon. Find out more at www.wildrun.com.

Stride out on the Richtersveld Transfrontier Wildrun from 13-17 June 2016.

DYLAN BEN HASKIN NICK MUZIK PHOTOGRAPHY

A trail run that’s already on most South African trail runner’s bucket list is the Richtersveld Wildrun™ and for 2016 it’s even better – now extending into Namibia. The route is a linear 200km, five day crossing from South Africa to Namibia through the heart of the /Ai/Ais-Richtersveld Transfrontier Park. It includes old favourites on the first three days like; Vyf Susters, Hellskloof Pass, Armmanshoek, the Tswayisberge, Springbokvlakte and the iconic Tatasberg boulders before crossing into Nam on day four and

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