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SPECIAL MOTIVATIONAL ISSUE
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RW october 56 WINNING ONE-LINERS Nine running gurus distill their vast knowledge into single sentences of bedrock advice.
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64 TRAIN LIKE A MACHINE, RACE LIKE A BEAST What motorcycles, Greek philosophy and horses can teach us about running.
70 Running The World THE WEST BANK Runners try to create a new normal in a troubled land. 74 THE COMEBACK KID James Bonnett was a child prodigy ultrarunner until he quit the sport cold turkey. Now he’s running again – differently.
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Rave Run Editor’s Letter Running Inbox Human Race Three years after suffering a major stroke that left her unable to walk, this runner is ready to tackle the marathon. PLUS The Intersection (14) Ask Miles (16) Back Story: Sarah Klein (16) What It Takes To… (18)
98 I’m A Runner Fabrice Calmels, 33, Ballet Dancer
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Life & Times What happens when a runner thinks it’s time to try something new? By Sam Murphy
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The Fast Lane How a strong, fit running buddy can pull you through. By Lauren Fleshman
21 Fitness News New ways to boost performance and reduce injury. 29 Training To run longer or race stronger, learn how to be a pace machine. 38 Fuel Many runners are switching to a Paleo diet. Should you? PLUS Our smack-down of party picks helps you sidestep nutritional disasters. (40) 44 Mind & Body Cross-train for fun – and fitness. PLUS To avoid injury don’t let negative emotions bring you down. (46)
Follow The Coach Tim Crosbie
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Tonky Talk A long-time runner checks his finances and decides to start stripping. By Paul Tonkinson
DEPARTMENTS 87 Gear Cordless headphones that will have you rocking your next run.
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SMART WAYS TO SIDESTEP NUTRITIONAL DISASTERS
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OCTOBER 2014
AUSTRALIA & NEW ZEALAND EDITION
BEST TIPS EVER
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A Burned-Out Child Prodigy Attempts A Second Act
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FOR THE LOVE OF RUNNING
SPECIAL MOTIVATIONAL ISSUE
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BONUS TECH!
Cordless Headphones & Must-Have Apps p87
incl. GST NZ
How To Decide What To Do (And What To Skip) p32
WHAT YOU NEED TO KNOW ABOUT PALEO
Plus: Pasta and No-Cook Sauce Recipe p42
ISSN 1440-5229
SPEEDWORK? LONG RUN? STRENGTH-TRAIN?
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SMART WAYS TO SIDESTEP NUTRITIONAL DISASTERS
ISSN 1440-5229 incl. GST AUS
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KEYS TO A FEEL-GOOD RUN
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OCTOBER 2014
Races & Places A runner takes a wrong turn at the 2014 Christchurch Airport Half Marathon. By Alistair Cory-Wright 42
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RAVE RUN PHOTOGRAPHY BY Chris Ord/Adventure Types RUNNER Tegyn Angel THE LOCATION Larapinta Trail, Northern Territory ➔ THE EXPERIENCE The broken orange cliffs of Northern Territory’s West MacDonnell Ranges, outside Alice Springs, frame brilliant blue Central Australian skies. Starting at Alice’s Old Telegraph Station – which used to relay messages between Darwin and Adelaide – the 223km Larapinta Trail tackles the backbone of these 300-350-million-year-old cliffs. The stony desert track is made up of 12 official sections, ranging from 9-31 kilometres. “Standing on top of Mt Sonder after an eightkilometre ridge run with storm clouds abating into sunshine is incredible,” says Chris Ord. “The ancient purity of these desert mountains seeps into your soul. Despite its isolation and seeming harshness, it is a place of soft beauty. Running it is the essence of ‘slow travel’, and a privilege.” – tourdetrails.com
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TRAINING
TAKE NOTE: The key to learning pacing is to listen to your body.
Be a Pace Machine
To go longer or race stronger, learn to sense how fast (or slow) you’re running BY LISA MARSHALL
H
OW FAST are you running? Ask yourself mid-run – no peeking at your GPS! – and chances are, you’ll get it wrong. Research shows that recreational runners overestimate or underestimate their pace by 20 to 25 seconds per kilometre. And many assume that unless they’re training for a specific time goal, pace doesn’t matter anyway. It does, says coach Ewen North, of Revolution Running. “Even if you’re just out there to stay physically fit, being cognisant of pace can help you stay out longer and complete your run, so you get more endurance benefits.” For those gunning for a PB or tackling a new distance, pacing is even more vital, says Carl Foster, Ph.D., an exercise physiologist with interests ranging from clinical exercise physiology to elite sport physiology. Starting too fast can have
disastrous physiological effects mid-race, and finishing with too much in the tank can take a toll on ego and finishing time. “The objective at any distance is to run out of whatever you have to give one step beyond the finish,” Foster says. To do that, you have to know exactly how to pace yourself.
EASE IN What’s so bad about going out too fast? It depends on the distance, says Foster. In a 5K, you’ll flood your muscles with by-products of burning glucose faster than your body is able to clear them, forcing you to slow. Go out too fast in a warm 10K and you’ll boost your core temperature too soon, making the last kilometres miserable. In a half- or full marathon, you’ll use up too much muscle glycogen early on, forcing your body to burn fat for fuel, which takes longer to
convert to energy. Even during a training run, an overzealous start can leave you struggling to finish. To avoid this, warm up, says coach Eladio Valdez, of Runner’s Edge. The shorter the event, the longer your warmup should be. (See “Nail Your Race,” page 30.) For long runs, and half- or full marathons, “warm up” by running the first kilometres slower than goal pace, Valdez says. Tell yourself: Choose to slow down now or be forced to slow down later.
PRACTICE DIFFERENT PACES “A lot of people understand only two levels of pacing: Running as fast as they can or easy jogging,” North says. To get a sense of what different paces feel like, try this short workout: Warm up easy for 10 to 15 minutes. Then run one kilometre at marathon pace, four minutes at half-
marathon pace, three minutes at 10K pace, and two one-minute segments at 5K pace, with 90 seconds of recovery jogging in between each interval. Runners with a goal race should do workouts at their goal pace, says coach Jeff Gaudette, so they’ll know what to expect on race day. For instance, three to four weeks before a half- or full marathon, do five to 10 one-kilometre repeats at goal pace with one minute recovery in between. Three weeks before a 5K or 10K, do 12 x 400 at goal pace with 30-second jogs in between. Your body will learn that the pace naturally feels easier early in the workout or race.
TRAIN BY FEEL While a GPS can be a helpful tool, the key to learning pacing is to listen to your body, says Gaudette. Glance at your watch every 800 metres max during a workout to see if you’re hitting your targets. In the meantime, pay attention to your breathing rhythm and ability to talk. In general, at marathon pace you’ll run at a 3:3 rhythm (three steps breathing in, three steps breathing out); at halfmarathon pace, a 2:2 rhythm; and at 5K
or 10K pace, a 1:2 or 1:1 rhythm. You can always use the talk test: “At marathon pace you should be able to talk in full sentences,” says Gaudette. “For a half you could probably get out one long sentence. For a 5K or 10K you can only blurt out a few words.”
STAY ON IT If you tend to slow down mid-run, bring your focus back to the task at hand. Foster points to research that looked at what marathoners think about mid-race. “The good runners are attending to their bodies, looking at how all their different systems are doing, whereas the less-good runners zone out, and when they wake up, they realise they could be running faster.” After you’ve eased into your pace mid-race, ask yourself at each kilometre marker: Does this feel harder or easier than I expected? Can I sustain this pace? Adjust accordingly. If you realise you went out too fast, all is not lost. In a 5K or 10K, muscle through and run every remaining kilometre as fast as you can. If it’s a 21.1 or 42.2, back off for three to five kilometres, assess how you feel, and re-evaluate your goal.
Nail Your Race
How to run a smart warm-up, settle into your pace, then kick it in, per coach Eladio Valdez
Marathon
Warm Up
courtesy Athletics New Zealand
Settle In
Finish Strong
Use the early kilometres as your warm-up: Run kilometre one 25 seconds slower than goal pace, kilometre two 12 seconds slower, kilometre three 6 seconds slower
Half-Marathon
10K
Use the early kilometres Before the race, jog 15 to 25 minutes, as your warm-up: then do 4 to 6 Run kilometre one 12 striders (10K seconds slower than effort for 15 to goal pace, kilometre 20 seconds with two 6 seconds slower, 30- to 45-second kilometre three 3 recovery jogs) seconds slower
5K Before the race, jog 20 to 30 minutes, then do 5 to 7 striders (5K effort for 15 to 20 seconds with 30- to 45-second recovery jogs)
Run kilometre four at goal pace, then gradually pick it up between kilometres five and 32 (to make up for lost time, then to build a cushion for the final kilometres)
Run kilometre four at goal pace, then gradually pick it up between kilometres five and 19 (to make up for lost time)
Run the first half of the race at goal pace
Run kilometre one 6 to 9 seconds faster than goal pace – use that adrenaline! – then settle into a pace you can maintain
Try to run kilometre 34 to 42.2 at goal pace or faster
Run the last 2.1 kilometres faster than goal pace
Try to maintain goal pace through the finish
Hang on to the fastest pace you can manage
MATT HARRIS, 26, of Parnell, Auckland, is the 2014 New Zealand Half-Marathon Champion 1 BUILD IT “It sounds counter-intuitive, but my long aerobic tempo run helps me finish strong. Every Saturday, I run 16km (54min). This pace is comfortable, but elevates my heart rate for a long time, increasing my aerobic base. This base stops me from fading towards the end of a race and allows me to tap into faster gears.” 2 CHANGE IT “I incorporate hills into my ‘mediumlong runs’, 90min. I attack uphill sections, which vary from 30sec to 8min. Hillwork stresses my aerobic system by using different muscles to my other runs. Variations in training are important, because if I do the same program repetitively, I end up getting similar results instead of improving.” 3 READY IT “During race week, I have a rest day early in the week (often a Monday) and run 70% of my normal mileage. This freshens me up, but doesn’t throw my system completely out of kilter. For me, 60-80% of my usual volume is the sweet spot for ensuring that I’m not too fatigued, but also not ‘over-rested’, which affects my sleep and makes my legs feel heavy.”
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“A little yoga goes a long way.” – YOGA INSTRUCTOR REBECCA PACHECO Runners tend to bring their competitive spirit with them to the yoga studio, says Pacheco, a yoga instructor and two-time marathoner who founded OmGal.com. But an hours-long asana marathon isn’t what most runners really need, because with yoga – as with running – consistency is key. “It’s better to do 10 minutes of daily yoga than an intense, 90-minute session once a month,” says Pacheco. Shorter, more frequent doses reinforce correct alignment and gently nudge muscles to relax. After your run and on your cross-training days, try
DOWNWARD DOSE: Runners benefit more from simple poses performed daily than from sporadic yoga classes.
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these moves, which “support recovery and help prep muscles for your next workout,” says Pacheco. DOWNWARD DOG “This pose lengthens the back of the body, including the spine, hamstrings, and calves – which are among runners’ most overused muscles,” says Pacheco. Starting on your hands and knees, lift your hips into the air, pointing your tailbone toward the ceiling while easing your heels toward the floor. “I encourage runners to move a bit in this
pose, pedalling the feet to massage the plantar fascia,” she says. If the pose feels too intense for your hamstrings, it helps to bend your knees slightly. Hold for five to 15 breaths. LEGS UP THE WALL This pose “neutralises the spine and rests tired legs and feet,” Pacheco says. Lie down next to a wall, with your buttocks close to its base, and swing your legs up against the wall. Allow your arms to rest along your sides. Hold for up to 10 minutes.
“Have a purpose for every workout.” – COACH JACK DANIELS
Two-time Olympic medallist Daniels has coached more elite runners to victory than almost anyone else, and his protégés never just “go for a run.” Instead, the Daniels training philosophy (now offered to the public via the Run S.M.A.R.T. Project) assigns a purpose to every outing. All runners can benefit from giving each workout an objective – whether your goal is to build endurance for long events, ease into running after a layoff, or just socialise with a coworker, says Run S.M.A.R.T. Coach Mike Smith. If you can’t pinpoint what you’re trying to achieve, you won’t know when you’ve succeeded (or failed). For example, during a dress-rehearsal long run for a marathon, your focus should be on mastering your gear and fuelling strategies; nailing those constitutes a victory, no matter how light or heavy your legs feel. Here are the possible goals of some common workouts, and how to make sure you succeed.
LATER AID: Use the sports drink you’ll consume on race day during long runs to ensure that it will sit well.
“Train your gut.”
WORKOUT PURPOSE To establish an aerobic
Easy Run
foundation, to recover from a hard workout, and/or to return from injury or illness
EXECUTION “The run should feel comfortable,” says Smith. You should be able to talk in complete sentences at all times.
Speedwork
To improve running economy and speed
The faster you run, the longer you need to rest between bouts: without sufficient recovery, form breaks down. Run 200- to 400-metre repeats at your current 5K race pace, followed by an easy jog over the same distance.
Threshold Run
To build speed and endurance
To reap the most benefits, these moderately hard-paced runs should be broken up with rest periods – say, 35 to 40 seconds every kilometre of a six or seven kilometre workout. “Faster is not better,” says Smith.
Long Run
To build endurance, to strengthen the musculoskeletal system, and/or to improve the body’s ability to burn glycogen and fat as fuel
Don’t worry about running too slow, especially if you’re new to going long. “Your focus is distance, not pace,” says Smith. Run comfortably so you’re able to complete the entire workout.
– LIZ APPLEGATE
“So many runners don’t train with fuel, yet they plan to use sports drink or gels on race day,” says Applegate, Runner’s World columnist. The unfamiliar addition can wreak havoc on runners’ systems – and sabotage what might’ve been a great race. So Applegate urges runners to practice using mid-run carbohydrates during the month before any big race on runs lasting an hour or more. “Even if you can run without it, do it to give your gut some training,” she says. Research in animals indicates that ingesting carbohydrates during exercise increases the number of transporters in the gut, enabling the body to absorb fuel more efficiently. “On long runs, take in 30 to 60 grams of carbs per hour,” Applegate says. If you get to race day and you haven’t practiced, try rinsing your mouth with sports drink during the race. “Studies show that the mouth’s carbohydrate receptors are wired to the brain,” she says. Swishing and spitting a carbohydraterich drink (like you would with mouthwash) yields a boost and risks no stomach upset.
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GEAR
MOST COMFORTABLE
2 YURBUDS INSPIRE LIMITED EDITION WIRELESS
A$199.95; NZ$189.99 Yurbuds have long been a favourite of ours because of their comfortable, secure fit no matter how long the run. Their new Bluetooth headset also delivers the solid sound quality we’ve come to expect, thanks to large drivers – the small speakers are 15 millimetres in diameter. Plus The connecting cable is made of cloth and is oval-shaped to resist snags and tangles. Minus Comes with only two sizes of silicone in-ear sleeves, neither of which entirely isolates external noise. yurbuds.com.au; 0800 44 44 88
Q&A
Q Do some runners need music more than others? A Yes, in fact, music is not effective
for people who are “associators”. Serious athletes tend to be associators, which means they focus intently on internal cues such as breathing, heart rate and muscular tension. This type of athlete tends to not derive as much benefit from external stimuli such as music. Then there are “dissociators”. Your average active person falls into this category. For these people, music can be a motivational force. Dissociators will seek it to distract them from the boredom often associated with exercise. – COSTAS KARAGEORGHIS, Ph.D., sports psychologist
BEST FIT
1 JABRA SPORT WIRELESS+
A$129; NZ$179 The + in the name indicates a real improvement: Earlier Sport models we tested suffered from the occasional signal dropout. Our testers report topnotch, uninterrupted sound. Plus Ships with a range of earpieces to ensure the best fit – whether you want to block ambient noise or allow it. Minus A tiny clip is included to snug the cable behind your neck, but it’s easy to lose (we did). jabra.com.au; jabra.co.nz
Q What do you think of races that feature music along the course? A Music along the course during
races can backfire if it throws you off your pace by causing you to surge up a hill, for example, because you happen to be passing a band. It is inefficient to run a race unevenly like this, and it will come back to haunt you. To guard against this, use your watch and check your splits early in the race to get a read on your pace. This will help you know exactly how your race pace should feel. The most important thing is to be aware of the possibility that music might be affecting you in ways that are not always beneficial. – JIM DENISON, Ph.D., sports sociologist and coach
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EASY OPERATION
3 PLANTRONICS BACKBEAT FIT
A$159; NZ$159 For wraparound-style headphones, the FIT feels lightweight and unobtrusive. Testers appreciated the soft, rubbery coating, which doesn’t cut into the tops of your ears (many models in this style do). The P2i coating keeps the FIT free of dirt and sweat after a workout. Plus An eight-hour battery will get you through a week’s worth of runs. Minus Although the silicon eartips can be moved a little, the band doesn’t allow adjustability. plantronics.com/au; plantronics.com
WHAT ARE THE MUST-HAVE RUNNING APPS? HOW-TO HERO
WHARTON HEALTH
TOP TOOL
MCRUN SAFETY FIRST
Photographs by DEVON JARVIS; THOMAS PRIOR; MITCH MANDEL
ROAD ID
Road ID is better known for its bracelets, passive devices that identify you to first responders after an accident. But the company’s new app lets your friends and family actively follow your digital bread-crumb trail, and it sends them an SOS message with your location if you stop moving for five minutes (and don’t respond to the app’s alert within 60 seconds). Free; iOS, Android
The popular McMillan Running Calculator gets converted into an easy-touse mobile app. Enter the time and distance from your most recent race, and the app will display equivalent times you can reasonably expect to run at other popular distances – from 400 metres to the marathon. It also generates recommended paces for your training runs, such as how fast you should do track intervals or long runs. $6.49; iOS, Android
STAY SAFE
The Road ID app leaves a breadcrumb trail so your family or friends can follow your path of travel.
Phil Wharton is a musculoskeletal therapist and Runner’s World US Advisory Board member. His new mobile app is loaded with videos to help you improve your flexibility and ward off any injuries. Be warned: Those videos result in a hefty file to download (348 MB) from the App Store. $2.49; iOS SOCIAL STAR
STRAVA
In addition to a fully featured GPS tracking service, Strava shows you a feed of your friends’ most recent activities and lets you compete against them in challenges – such as fastest half-marathon or most mileage during a 30-day period. Strava’s top feature is its segment rankings – a leaderboard of all performances over sections of road or trail. Free; iOS, Android