Runner’s_World_South_Africa_-_December_2015'.pdf

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DECEMBER 2015
RECOVERY
MEALS
Insider
Training
Caroline
Wöstmann, 32 -
Ultra Marathon
Champion
FAST & HEALTHY
EXPERT WAYS TO
MOTIVATE YOURSELF
YOUR HOLIDAY
TRAINING PLAN
THE SECRET TO
RAMPING UP YOUR
FITNESS…
FAST!
p31
FIX YOUR
FORM
STRETCHES
THAT WILL
6
p46
R OF
GE A E AR
THE Y
s,
e
Hot Sho thes
o
Cool Clr Runner-
& Othe Gift Ideas
Tested
23 BEST FESTIVE
SEASON RACES
12258
(Bring your own hat!)
p85
BEAT THE HEAT
SIMPLE STRATEGIES TO HELP
YOU SURVIVE (AND THRIVE!)
p32
www.runnersworld.co.za
SOUTHERN AFRICAN EDITION
R39.00
(
R4.79
VAT incl)
R34.21
outside RSA (Tax excl)
$39.00
Namibia (Tax incl)
9 771021 566004
C@ntrol MSS
cAPE tOWN
Date:
Saturday 12 Dec 2015
Distances:
6km / 12km
http://www.roag.co.za
First 100 Entries Get a FREE
Salomon T-shirt
ENter now
MAKE EVERY RUN
AN ADVENTURE
WARM-UP
CONTENTS
THE LOOP
06
DECEMBER
2015
RAVE RUN
10
EDITOR’S LETTER
14
68
RW
’S 2015
RUNNERS OF
THE YEAR
South African
runners really did
us proud in 2015.
Here are our stars
of the year.
COMPILED BY
MIKE FINCH AND
LISA NEVITT
RUNNERS
of the Year
Ultra runner Gift
Kelehe, on his
way to winning
this year’s
Comrades.
ON THE COVER
Injury-Prevention Guide..................44
Motivate Yourself.............................30
Ramp Up Your Fitness.......................31
Holiday Training Plan........................36
Gear Of The Year................................51
Beat The Heat....................................32
Recovery Meals................................39
Stretches To Fix Your Form...............46
RW’s
2015 Runners Of The Year........68
Festive Races....................................85
51
RW’s
2015
GEAR OF THE YEAR
BY RYAN SCOTT
63
From shoes and apparel to
other essentials, these 18
items made our wish list.
THE RACER’S BRAIN
80
Simple coping
mechanisms can prevent
mental hurdles from
blocking your mojo on
race day.
BY DR JEFF BROWN,
WITH LIZ NEPORENT
DESTINATION
DRAKENSBERG
Planning a running holiday?
The Drakensberg is one of
the world’s highest-rated
physical tourism regions –
and it’s an easy drive away
from most major South
African cities.
BY WARREN KING
PHOTOGRAPH BY
JETLINE ACTION PHOTO
DECEMBER 2015
RUNNER’S WORLD
3
WARM-UP
CONTENTS
WE’RE ALWAYS
RUNNING AT
RUNNERSWORLD.CO.ZA
30
44
HOW’S YOUR FORM?
In this month’s issue, we
share six excercises to
improve running form. For a
video demonstration of this
routine, visit
runnersworld.
co.za/formfixers
40
HUMAN RACE
17
19
20
22
Christiaan Greyling
Our rising
ultra-distance trail-running star.
The Singlet
He knows it all.
I Ran It Off!
Devin Pike swops
booze for running.
By The Numbers
Weird, wacky,
trend-setting stats from our year
in running.
43
Quick Bites
Punch up plain Greek
yoghurt with these nutritious
sweet and savoury mix-ins.
ON THE COVER
MIND+BODY
44 Get Better, Stay Better
How
to bounce back from (and/or
prevent) five common injuries.
46 The Body Shop
Six moves for a
smoother, more efficient stride.
48 Should You Race Today?
A step-
by-step guide to help you decide.
GEAR
58 The Shoe Test
South African
triathlete Richard Murray’s
weapons of choice.
DECEMBER
INJURY-PREVENTION GUIDE
TREAT & BEAT COMMON PAINS & STRAINS
PERSONAL BEST
TRAINING
30 Whine and Shine
How to deal
with (and learn from) a bad
training run.
32 The Starting Line
Simple
solutions for beating the heat.
34 The Fast Lane
Race with a pack
to get pushed to a PB.
36 Race Prep
The final few weeks
can be the ones that matter most.
38 Ask The Experts
Is skipping good
for runners?
FUEL
39 The Runner’s Pantry
Six delicious
ways to top your toast.
40 Second Sitting!
Five recipes to
reinvigorate lacklustre leftovers.
42 Fridge Wisdom
New research on
how to run faster, lose weight,
and speed recovery.
4
2015
p44
SA’S BEST-SELLING RUNNING MAGAZINE
DECEMBER 2015
RACES+PLACES
85 Race Diary
HIT A
NEW
GOAL
EXPERT WAYS TO
MOTIVATE YOURSELF
YOUR HOLIDAY
TRAINING PLAN
THE SECRET TO
RAMPING UP YOUR
FITNESS…
FAST!
p31
RECOVERY
MEALS
Insider
Training
FAST & HEALTHY
Caroline
Wöstmann, 32 -
Ultra Marathon
Champion
FIX YOUR
FORM
STRETCHES
THAT WILL
6
p46
RUNNERS
of the Year
RW
’s 2015
COLUMNS
24
Planet Runner
Trails Of Fury
BY MATHEW LOVE
The Fast Life
Take It From Me
BY LAUREN FLESHMAN
Back of the Pack
How The Chairlady Stole
Christmas
BY BRUCE PINNOCK
OF
GE AR E AR
E
s,
TH
Shoe
Y
t
Ho
thes
Cool CloRunner-
r
& Othe Gift Ideas
Tested
PE R TS
L
S
R EVEA FORM ER
PER
*
EX ’S TOP
SA
23 BEST FESTIVE
SEASON RACES
12258
(Bring your own hat!)
p85
BEAT THE HEAT
SIMPLE STRATEGIES TO HELP
YOU SURVIVE (AND THRIVE!)
p32
www.runnersworld.co.za
SOUTHERN AFRICAN EDITION
R39.00
(
R4.79
VAT incl)
R34.21
outside RSA (Tax excl)
$39.00
Namibia (Tax incl)
9 771021 566004
26
Runner – Caroline
Wöstmann
Photographed by
Tarryn Hatchett
90
RUNNER’S WORLD
DECEMBER 2015

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