special spring issue Australian & New zealand edition
Get Fit, Stay Fit
Workouts, Stretches And Training Tips To Run Healthy – Forever!
PASTA POWER!
A Healthier Twist On Your Favourite Carb
+
Quick Ways To Spice Up Your Food – And Running
Train Your Brain To Overcome Pain (P.35) Start Easy, Finish Fast
Simple Ways To Improve Fitness
October 2012
Nail Any Race
Fine-Tune Your Taper Avoid Common Mistakes Break Through The Wall (P.52)
BEGINNERS Lost Your Mojo? GET IT BACK FOR GOOD
Cross-Training 2.0 New Routines To Get Strong And Flexible
THE MAN WHO RAN AROUND THE WORLD Was It Historic Or A Hoax? $8.50 03 $9.70
incl. GST ISSN 1440-5229
Mums On The Run
The New Rules Of Running Before, During And After Pregnancy
incl. GST NZ
PP 349181 / 00853 ISSN 1440-5229
03
9 771440 522018
runnersworldmag.com.au
52
RACE-DAY DISASTER!
on’t let gut D distress, heatstroke or these other breakdowns happen to you.
25 START EASY, FINISH FAST Simple tweaks for finishing workouts and races faster than you start them. 43 PASTA POWER! The latest whole-grain pastas are nutrient-packed and tasty – really! PLUS: A spicy twist to your food, health – and running (46). 60 MUMS ON THE RUN Pregnant? New mum? You don’t have to give up your running. Here’s how three mums hit the roads before, during and after the most exciting time of their lives. 68 RUN, SWIM, CYCLE, KAYAK! Want to get fitter, more motivated and be a better runner? Use our guide to tackle a multisport race. 78 T HE RUNNINGMAN Was it the sport’s greatest hoax? Or did Robert Garside really run around the world?
TUNE IN: Drink according to thirst.
inside
28
REGULARS
13 HUMAN RACE A Melbourne Spartan makes a gutsy return to the road. PLUS: The Intersection (14) PLUS: Ask Miles (16) Back Story: Patrick Tiernan (16) What it takes to… (18) 98 I’M A RUNNER Ben Gibbard, Lead singer, Death Cab for Cutie.
WARM UPS
43
20 ON THE RUN Shake up your routine by trying something new. 30 TRAINING Three combo workouts to hone your edge for racing. 35 MIND & BODY Raise your athletic IQ. PLUS: How to blog your way to faster times (38). 40 THE BODY SHOP Do these four yoga poses with weights to challenge your core and prevent injuries. 48 THE ATHLETE’S PALATE Reduce fat – but not flavour – with tasty Lemon Ricotta Squares.
COLUMNS
50 LIFE & TIMES A runner reignites her competitive nature when she speeds by a stranger – and doesn’t look back. By Kelly Kearsley
40
87 GEAR Compression wear that can help you run better and recover faster. 91 RACES & PLACES Alcohol and madcap ideas are rarely a recipe for success – but this race is an exception By Kerry McCarthy
ON OUR COVER SPECIAL SPRING ISSUE
P.25
AUSTRALIAN & NEW ZEALAND EDITION
Get Fit, Stay Fit
Workouts, Stretches And Training Tips To Run Healthy – Forever!
P.43 P.35
PASTA POWER!
A Healthier Twist On Your Favourite Carb
+
Quick Ways To Spice Up Your Food – And Running
Train Your Brain To Overcome Pain (P.35) Start Easy, Finish Fast
46 91
Simple Ways To Improve Fitness
P.60
OCTOBER 2012
Nail Any Race
Fine-Tune Your Taper Avoid Common Mistakes Break Through The Wall (P.52)
BEGINNERS Lost Your Mojo? GET IT BACK FOR GOOD
Cross-Training 2.0
New Routines To Get Strong And Flexible
THE MAN WHO RAN AROUND THE WORLD Was It Historic Or A Hoax?
P52 P.28 P.40 P.78
$8.50 03 $9.70
incl. GST ISSN 1440-5229
Mums On The Run
The New Rules Of Running Before, During And After Pregnancy
incl. GST NZ
PP 349181 / 00853 ISSN 1440-5229
03
9 771440 522018
runnersworldmag.com.au 9 771440 522018
octcover12.indd 1
28/08/12 9:38 AM
October 2012 Volume 15 Number 4 Regular 5K runner CARY POOLE, 23 Photography by Gregg Segal
rave run Photography by Mac Brunckhorst Runner Chelsea Brunckhorst The Location Stapylton Track, Northern Grampians, Victoria
➔ THE EXPERIENCE The Northern Grampians’ rocky Stapylton Amphitheatre is a sight to behold as the sun’s rays catch the lurid orange stone of Taipan Wall, an unmistakable cliff cut from the rugged sandstone of Mt Stapylton. From the campground, runners can follow the sandy track through pleasant native bushland, admiring the band of cliffs looming in the distance. “It is a peaceful part of the world, where your companions are the plentiful birds and wildlife,” says Brunckhorst. “On a quiet day, you could run the whole track and rarely pass another soul.”
training
FOR BEST RESULTS: Start runs easy and gradually pick up speed.
Finish Strong
End workouts and races faster than you start them for a physical and mental boost BY LINDSEY EMERY
courtsey of SAUCONY
I
t’s a common mistake with a heartbreaking result. The starting gun sounds and you take off – fast. Inevitably, the swift start takes its toll, and you slow down and miss your goal. Oops. A more effective way to nail a time is to run a negative split – that is, starting conservatively so that you run the second half of the race faster than the first. You’ll clock a better time and feel stronger, says coach Mike McKeeman. “It’s the most efficient way to run,” he says. “Instead of burning all your fuel early, you save energy for the end and gain confidence as you stride past everyone in those last few kilometres.”
The rewards of a fast finish are not restricted to races. Learning how to pace yourself in workouts to finish strong reduces your risk of injury, boosts your fitness, and keeps your enthusiasm high, all of which supports a lifelong running routine. Here’s how to practise reining it in – before letting it out.
director of coaching for RunnersConnect (runnersconnect.net). On longer runs, gradually increasing speed builds confidence in your ability to pick up the pace when you’re tired, he says. In interval sessions, starting conservatively is prudent: Go out too fast and you may not be able to complete the workout, says Brad Hudson, coauthor of Run Faster from the 5K to the Marathon.
Set the Pace Fitness runners should start at an easy pace, no matter the workout. “You should be able to talk easily,” says McKeeman. Experienced runners should base speed
Choose Your Workout Generally, you can use any easy run for a strong-finish session, especially if you’re a recreational runner, by starting slowly and concluding slightly faster. “It puts an exclamation point at the end of a run so you feel good about what you accomplished,” says Blake Boldon,
Pace yourself with the “talk test” on a fast-finish run with friends. You should be able to chat easily at the start and not much at all by the end.
RUN better
on a recent 5K pace, says Boldon. As a rough guideline, for a 20-minute fastfinish run, start 30 to 40 seconds per kilometre slower than 5K pace; for a 40-minute run, start one minute to 90 seconds per kilometre slower; and for hour-plus runs, start up to two minutes per kilometre slower. For intervals, begin 10 to 30 seconds per kilometre slower than goal race pace.
Turn It Up Running a negative split involves gradually gaining speed – not hitting the halfway point of a workout or race and then gunning it. Break the distance of your session into segments, and aim to run each one slightly faster. Divide a five-kilometre in half, a 12- to 15-kilometre into three equal portions, and runs over 16 kilometres into roughly four parts. By the final segment, you should be running slightly faster than goal pace or at a pace where you can speak just a couple of words at a time. If doing intervals, start picking up the pace after the first half of repeats until you’re
running the final effort 10 to 15 seconds faster per kilometre than goal pace.
Turn It Up More If you’re targeting a race, practise making the first half of your negative-split runs faster. “Your goal is to decrease the difference between your first and second half by increasing your starting speed until you’re running close to an even pace throughout the race – this will maximise your performance,” says Boldon. “You need to conserve just enough energy up front – not too little, but not too much either – so that you can finish fast and still PB.” Indeed, most competitive runners hit fairly even splits and then kick it into high gear at the very end. Aim for starting five to 10 seconds slower than your goal pace, no matter what distance you’re racing, says McKeeman. “Sure, if you’re 25 seconds off on the first kilometre of a marathon, it’s not a huge deal,” he says. “You only need to make up less than one second every kilometre. However, it’s going to be a lot tougher to find that time in a 10K.”
Second-Half Speed Add these workouts to your routine and finish races faster Fast-finish workout
The details
Out-and-back
Head out to a designated point, turn around, and run the return slightly faster. Start with about 20 minutes (10 minutes out, less than 10 minutes back), and gradually work up to 60 minutes, depending on your goal distance.
400s
Do 4 to 8 x 400 metres with a 100-metre recovery jog between each. Run the first 2 to 4 repeats at a comfortable pace (10 to 30 seconds per kilometre slower than goal pace). Speed up successive repeats so the final 1 to 2 laps are 10 to 15 seconds per kilometre faster than race pace.
2000s
Do 2 to 4 x 2000-metre intervals (5 times around a track) at race pace with a 400-metre recovery jog between each. End with 1000 metres (2.5 times around) at slightly faster than goal pace.
Progressive long run
Run the first quarter of your total distance easy (goal pace plus 45 to 60 seconds). For each successive quarter, run your goal pace plus 30 seconds, plus 20 seconds, plus 10 seconds. If possible, run the last kilometre or so at goal pace.
Follow the Leader
Advice from the world's best runners
CHRISTINE KENNEDY, 57, of Los Gatos, California, won her age group at the 2011 World Masters Championships Marathon (3:00:48). 1 Plan It Out “I make a plan and write out the schedule, goal, and date I’ll reach the goal. By recording these specifics, you’re telling yourself it will happen, not you hope it will.” 2 Inch It Up “Limit mileage increases to 10 per cent per week; once a month, drop it by 20 per cent. This avoids the ‘terrible toos’: too much, too soon, too little rest.” 3 Keep It Close “Distance-running form should be as effortless as possible, with a compact knee lift, leg kick, and arm swing.” – BOB COOPER
fuel PERFECT PAIR: Quinoa pasta and fire-roasted meat sauce (recipe on page 44).
A New Twist
The latest whole-grain pastas are nutrient-packed and taste great – really! BY MATTHEW KADEY
I
F THERE’S ONE FOOD runners love, it’s pasta. High in carbs, it can power you through any workout. But the noodles many runners eat are made from refined wheat, which offers few other nutrients. A better choice? Those made from whole grains. “Wholegrain pastas provide fibre, vitamins, minerals and antioxidants runners need
for training,” says Anthony Meade of Adelaide’s Wakefield Sports Clinic. Before protesting that you’ve tried wholemeal pasta (with unhappy results), know that unlike whole-grain pastas of the past – which often turned to mush – today’s are far tastier, thanks to production improvements. And there are more options than ever, including
gluten-free for runners avoiding gluten. These unique whole-grain pastas have nutrient-rich résumés worthy of a carbo-load.
BROWN-RICE PASTA
One of the earliest gluten-free options, brown-rice pasta has progressed from mealy and gritty to hearty and chewy. A 57-gram serving supplies up to four Pastas labelled “multigrain” usually contain refined flours. For the most nutrients, stick to those made of 100 per cent whole grain.
EAT better
grams of fibre, “which will keep you feeling full longer,” says Meade. The pasta also provides vitamin B6. A recent study in the American Journal of Clinical Nutrition found that low levels of this nutrient are associated with an increase in heart-damaging inflammation. GREAT GRAINÚ Firm shapes like Casalare Organic Brown Rice Pasta twists won’t turn as gummy as brownrice spaghetti if slightly overcooked. casalarepasta.com
SOBA NOODLES
Japanese soba noodles are made with buckwheat, which is not actually wheat; however, many brands contain wheat flour, so choose one made solely with buckwheat if you’re going gluten-free. Soba provide just as many carbs as traditional spaghetti, plus slightly more phosphorus. “Phosphorus is a major player in building bones,” says Meade. The noodles pack eight grams of protein per serving, making them ideal for recovery. GREAT GRAINÚ Hakubaku Soba Noodles are Australian-made wheat and buckwheat soba noodles. hakubaku.com
SPELT PASTA
Nutty-tasting spelt is a relative of wheat and contains gluten. It’s rich in iron (which runners need for endurance), immune-boosting zinc, and magnesium – vital for proper muscle and nerve functioning. “Wholegrain pastas like spelt are slower to digest,” says Meade, “which means they provide more sustained energy than refined white pastas.” GREAT GRAINÚ L’Abruzzese Certified Organic Spelt Fettucine is low GI making it a great choice for runners with diabetes. labruzzese.com.au
QUINOA PASTA
This gluten-free pasta is often made with a blend of quinoa and rice flour, which improves the texture and makes it taste similar to traditional white pasta. Native to South America, quinoa is a nutritional powerhouse with impressive amounts of several minerals, including manganese. This mineral is needed for proper protein and carbohydrate metabolism and for increasing bonemineral density, says Meade. GREAT GRAINÚ Olive Green Organics Quinoa and Rice Penne has four grams of protein per 60-gram serving, making it a light, easily digestible pre-race choice. olivegreenorganics.com.au
Cooked to Perfection Tips for preparing whole-grain pasta USE A BIG POT The pasta will cook more evenly. ADD SALT Salting the water improves flavour. DON’T ADD OIL Oil in the water prevents sauces from clinging.
STIR THE PASTA Whole-grain pastas tend to stick; stirring minimises that problem. TASTE OFTEN It’s done when you bite it and it’s slightly resistant.
DON’T RINSE It removes starch that helps sauces cling. But do rinse soba, which turn gummy otherwise. FINISH COOKING IN THE SAUCE This helps pasta absorb the sauce.
Secret's In The Sauce
Healthy, delicious recipes complement any pasta QUICK AND EASY MARINARA In a food processor, combine 450 grams of cherry tomatoes, 4 garlic cloves, 2 tablespoons balsamic vinegar, and oregano, salt and pepper to taste; process until smooth. Transfer to a saucepan; stir in 3 tablespoons olive oil. Bring to a boil, reduce heat and simmer until thickened, about 30 minutes. CORIANDER PUMPKIN PESTO Place 2 cups coriander, ¹/³ cup roasted pumpkin seeds, ¹/³ cup Parmesan, 2 garlic cloves, juice of ½ a lemon and ¼ teaspoon salt in a food processor. Pulse until coarsely minced. With the machine running, pour in ¼ cup olive oil and process until well combined. FIRE-ROASTED MEAT SAUCE Brown 450 grams of beef mince in a pan. Add 1 chopped onion, 1 chopped capsicum, and 3 minced garlic cloves; cook 3 minutes. Add an 800g can fire-roasted tomatoes and 140g can tomato paste. Season with oregano, basil, chilli flakes, salt and pepper. Add ¹/³ cup red wine and 1 tablespoon sugar. Simmer, reduce heat and cook for 1 hour. CREAMY CASHEW MUSHROOM Place 1 cup unsalted raw cashews in a bowl; cover with water and soak 2 hours. Heat 1 tablespoon of butter in a pan over medium heat. Add 1 chopped onion, 3 cups sliced mushrooms, 1 teaspoon dried thyme, and salt and pepper. Cook for 7 minutes. Add to a blender with 1 cup low-fat milk and drained cashews; blend until smooth.
➔ Research studies show that eating a diet rich in whole grains can help reduce your risk of becoming overweight.
RACE-DAY
E T S A DIS Don’t Let This Happen To You! 52
october 2012
! S R TE By Selene Yeager RUNNERS
are planners. We pick races, plot strategies and work
HARD
for weeks – months! years! – to hit our goals. Yet too often, we fall apart on race day,
HOBBLED
by cramps, gutted by GI distress, slowed or sidelined by unforeseen
DEMONS.
To help you avoid these experiences, five runners shared their stories of
RACE DAYS GONE BAD (sometimes really bad). We then asked the experts to analyse what went wrong so you don’t meet the same fate
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VICTIM
Todd Senterfitt, 37 Years Running: 4 Ruined Distance: Marathon SENTERFITT’S MIDWEEK TRAINING runs never topped eight kilometres because of work obligations, and in his final three weekend long runs, he cramped often (he sweats heavily). Marathon morning dawned cold and rainy. Senterfitt targeted a five-hour finish for the hilly course and took off at the gun. Feeling tired at kilometre 16, he glanced at his watch and realised he’d been running 60 seconds faster per kilometre than his goal pace. Uh-oh. He dialled it back, but “the wheels came off at kilometre 21,” he says. “I tried to push through but cramped up so bad at kilometre 25, I had to use my hands to straighten my leg after doing a quad stretch. I screamed so loud a marshal rushed over. I took a gel every half-hour, ate half a honey sandwich at kilometres 26 and 34, and drank water and Gatorade at every station plus the water in my pack. But I still cramped.” He finished in 5:54.
WHAT WENT WRONG AND HOW TO PREVENT IT
DISASTER!
HITTING THE WALL
u Experts ID common training and racing errors THE MISTAKE Low mileage Prevent it Run more during the week. “Do one weekday run that is 20 to 25 per cent of your total weekly mileage to strengthen muscles,” says Janet Hamilton, an exercise physiologist. THE MISTAKE Too-fast start Prevent it Chill and check your splits. “Tune into your breathing to prevent matching strides with those around you,” says Kris Eiring, Ph.D., a psychologist. And pay attention to your watch:
GET PUMPED
excitement makes those early kilometres feel easier, even if you’re running faster than usual – and you’ll pay for that in the second half. THE MISTAKE Too much water, not enough salt Prevent it Drink according to thirst and down two fast-food salt packets on the run. “When athletes lose salt, they cramp,” says Lewis G. Maharam, M.D., author of Running Doc’s Guide to Healthy Running. During race week, eat salty foods like pretzels and nuts.
Muscles can cramp when they’re not fortified for the job. Plyometric jump-squats build strength and train muscles, bones, and tissue to withstand impact. Stand with feet shoulder-width apart. Squat and lower hips until thighs are parallel to the floor, arms down and back. Explode upward and reach for the ceiling. Land gently. Do 10. Work up to 20.
54
october 2012
WHAT WENT WRONG AND HOW TO PREVENT IT
u Hard breathing introduces nasty invaders
DISASTER!
ASTHMA ATTACK
VICTIM
Jen Stagner, 37 Years Running: 23 Ruined Distance: Marathon In February 2010, Stagner caught a severe respiratory infection that left her with exercise-induced asthma. “Initially, my doctor hoped it would clear up in six months,” she says. “I felt a significant improvement during that summer, so I decided to run a marathon.” In the final weeks before her marathon, the seasons changed, and Stagner experienced head colds, allergies, and congestion. On race morning, she took a couple of puffs from her inhaler and then left it in the hotel. A kilometre into the race, she felt pain under her ribs. By kilometre 14, she was short of breath, and by kilometre 20 she began experiencing her most severe asthma attack to date. “I was seeing spots. I got tunnel vision. I was wheezing and dizzy and thought I might pass out.” She shuffled the remainder of the race and finished in 4:22.
Runners inhale a huge volume of dry, unfiltered air. A study in Medicine & Science in Sports & Exercise suggests they are more susceptible to allergies than non-runners simply because they suck down more allergens. Runners are also more likely to suffer from exerciseinduced bronchospasm, (also called exercise-induced asthma). “More than 90 per cent of asthmatics suffer from EIB, but about 20 per cent of the general population have EIB and no symptoms of asthma,” says Jordan D. Metzl, M.D. “And your risk of EIB is higher if you have allergies.” Exercising in cold, dry air can also induce an asthma attack. When you’re breathing through your mouth, cold air hits your lungs. This sudden change in temperature can cause the bronchial tubes to spasm, says Dr. Maharam. Whether it’s allergies or weather, the following steps can help you catch your breath – and prevent an attack. See an allergist “If you suffer seasonal allergies – or suspect you do – an allergist can help you control allergens that spark asthma attacks,” says Dr. Maharam. Adjust your calendar Avoid racing during peak pollen months if you suffer allergies – or lower your expectations. Warm it up On brisk days, hit the treadmill or gym. Heading outdoors? Breathe through your nose; if you must go hard, wear a face mask. It will warm the air before it hits your lungs. Keep it short “An exercise-induced bronchospasm typically occurs about six minutes into vigorous exercise,” says Dr. Maharam. When you’re doing interval workouts, keep reps under six minutes. Provoke it This sounds dubious, but Dr. Maharam says you might try inducing a spasm, then getting on with your run. “After you have an asthma attack, you’re immune to another one for roughly two to three hours,” he says. Warm up, then run hard enough for at least six minutes to cause an attack. Treat it with an inhaler (or by taking a break), then continue with your workout or race.
“I was at the airport looking through my paperwork on the hotel, car, expo. But I had no race info.
I HAD FORGOTTEN TO REGISTER." – Tish Hamilton
Oops!
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