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Gombie’s Trail Guide Page 6

Molweni Trail Run Page 8

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June2015, Vol 03

Biokinetics Page 9

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AJ Calitz Column Page 7

Running Inspiration FS

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A year ago I used to wake up in the mornings and tip-toe around the house. Not for

noise control, but because I couldn’t quite put my full weight down on my tiny feet without the accompaniment of painful cracking sounds.

A year ago, I used to lie awake at night, listening to the panicked state of my beating heart, the relentless throb of blood coursing

through my veins, unsuccessfully trying to ignore the dead ache in my left arm, wondering if this would be the night that would take me. The pain of death never bothered me much, but a wasted life always did – and the horror I imagined my husband experiencing waking up next to my dead mass, or worse, a 29-year-old stroke victim for a wife, was paralysing.

Thicker SKIN

Running is a deeply personal experience and Jennifer Rees has kindly shared the story of how running saved her life…

A year ago I weighed over 100kgs – an improvement on the 108kgs I weighed two years before that. I experienced my childhood, adolescence and most of my

adulthood in a rotund state and through a haze of emotions and actions triggered and manipulated by my body’s addiction to food.

A year ago I was expanding through my armoury of upsized clothing faster than a kid outgrows its’ wardrobe and my ample refl ection brought on only waves of shame. A year ago I was turned down for a life insurance policy because my blood pressure was through the roof at 200/120. A year ago, I thought I was going to die.

"I started to run for my life - even if it was only 200 metres at a time with walking in between"

ASHLEE ATTWOOD

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Maybe it’s just me but I’ve always enjoyed getting out in winter. Back in the day I loved

winter sports at school, as a surfer there’s typically more swell around in winter, as a mountain biker the trails are more fun to ride (trail builders suff er because of the likes of me and I’m sorry for that, truly), but most of all winter is a great time for running.

I’d rather be cold than hot any day, which helps. But mainly I love running in the pouring rain. And it’s great for moral too, because even a quick 5km feels like you’ve achieved something

tremendous when you venture out for a run in the rain. For those of you who don’t like getting wet… I’m going to repeat that tired old cliché about there being no such thing as bad weather, only bad clothing choices. A nice new pair of grippy, aggressively lugged trail shoes are also a good idea for winter running in the wet Western Cape, you don’t want to slip and sprain an ankle leaving you to wait for help in the cold. Michael Gombart goes into some winter kit must haves in his column and we’ve got some winter gear in the Gear section too on page 10 of this issue.

AJ Calitz meanwhile has been cross training and reaping the benefi ts, while Tammy Reader addresses shin splints – for those of you who went too far too fast. I’ve meanwhile been side-lined with a knee niggle, exacerbated by too many descents in the Dirtopia Trail Challenge (give me uphills all day please!) Aside from my injury woes it was a fantastic event, (it was Dirtopia’s fi rst longer trail run at 25km) and it was a fast one at that, taking in manicured mountain biking singletracks rather than rugged hiking trails. It’s an event to look out for next year.

Coming up in the next few months, we’ve got our website launching which will open up the opportunities for far more great trail running content and allow for readers to engage in community journalism as we do for Full Sus, so keep an eye on Full Stride’s social media channels for more information on that. Now get out there and go for a run. Cheers,

FS Editorial

Publisher: Shayne Dowlingshayne@integratedmedia.co.zaEditor: Seamus Allardiceseamus@integratedmedia.co.zaArt Director: Megan Merifi eldmegan@integratedmedia.co.zaAdvertising: Jess Nosworthy

Full Stride ALLIANCE PARTNERS

Head Offi ce | Cape Town Tel: 021 685 0285Address: Suite WB03 Tannery Park23 Belmont Road, Rondebosch, 7700Postal Address: PO Box 259, Rondebosch 7701

team jess@integratedmedia.co.zaPR & Promotions: Ashley Attwood ash@integratedmedia.co.zaRegulars: AJ Calitz, Michael Gombart and Tammy Reader.Photography: Ashlee Attwood, Oakpics, Zoon Cronje, Red Bull Content Pool, Craig Kolesky, Kelvin Trautman and Thinkstock Images.

full stride's WEEKEND WARRIOR

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The 12-in-12 Challenge LadiesIn this issue’s inspirational people section we spoke to

Stacey Rehbock about the amazing 12-in-12 Challenge.

FS: What is the 12-in-12 Challenge and who’s involved? SR: The 12-in-12 Challenge started off as a fi tness goal for the year of running 12 half marathons in 12 months. Over time and with much consideration, we expanded the idea to involve a charity element where we set ourselves a goal of, not only running, but helping charities while we were at it. What was born was the challenge of doing 12 half marathons, in 12 months, for 12 charities. A group of 6 girls are currently involved in the challenge (Stacey Rehbock, Kirsten Gerber, Milly Rehbock, Inge Hansen, Sofi e Moens and Elza De Wet). Each of us brings a diff erent element to the group. From half Ironman fi nishers, marathon fi nishers to fi rst time half marathoners. Each of us has varied experience which makes the team unique and fun.

Contributors: Oakpics, Jennifer Rees and Graham Daniel.Printing: Paarl Coldset (Pty) LtdPublished by: Integrated MediaDisclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

@SeamusAllardice

is perfect for running

WINTER

FS: What was the inspiration behind the idea?SR: The inspiration behind the idea was purely the search for a new fi tness goal. After fi nishing my fi rst marathon last year and fi nally completing the Half Ironman (after 3 attempts), I was itching for a new challenge. With a group of friends as crazy as me, the 12-in-12 seemed like a fi tting goal. The charity element was one that struck us and inspired us all. It really made the challenge seem important and signifi cant and added extra motivation to what we were embarking on. To walk away from the year having completed 12 half marathons would be very satisfying but more than that, to walk away from the year having helped 12 diff erent charities, would mean we accomplished something life changing in some small way. We would then have lived the challenge motto of “Do something you are really, really proud of.”

FS: How can Full Stride readers get involved?SR: This is really the exciting part. Our chosen 12-in-12 Challenge is just our way in which we are living the concept. Each and every person can choose their own personal 12-in-12. Whether it be fi tness related or not, we want to promote that doing something every month to help someone else can

make a huge diff erence. The ideas are endless but it can be something as simple as buying a Big Issue every month for a year, taking an hour out each month to help someone or simply donate time to someone less fortunate. This is where the beauty of the 12-in-12 challenge lies in that each of us can truly make a diff erence. We have a “Pledge Now” page on our website where we would love to hear about ideas for people’s own 12-in-12.

FS: What races and charities do you have lined up for the rest of the challenge?SR: So far, we are 4 races and 4 charities into our challenge. We have run Peninsula, Milkwood, Two Oceans and Safari. Our charities so

far have varied from playing with the kids at St Josephs, hosting a tea and collection for the moms at the Red Cross, to making sandwiches for the homeless in our area. Looking forward to the rest of the year we have a variety of races lined up including Knysna, CT marathon, Gun Run and more. We have many exciting charity ideas for the coming months but always encourage ideas.

We post monthly wrap-ups, race reports and charity info on our website and social channels so go and follow us. Look out for the team at a race near you!

Website: www.the12in12challenge.com Twitter: @the12in12

Seamus crossing the fi nish line of the fi rst Dirtopia Trail Challenge.

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Meet the 12-in-12 Challenge ladies, Sofi e Moens, Kirsten Gerber, Milly Rehbock, Inge Hansen and Stacey Rehbock. (Elza De Wet absent from pic)

CAMELBAK IS DISTRIBUTED AND MAINTAINED IN SOUTHERN AFRICA BY CAPE CYCLE SYSTEMS (PTY) LTD

www.capecycles.co.za

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But that was a year ago.After the frightened-looking nurse

‘recommended’ I see my doctor immediately, I did and about three hours later, I had already taken my fi rst Lomanor 5mg, a little white tablet that has stood by me every morning for over a year now and is one of a few essential items in my arsenal with which I am fi ghting, not only to live, but to live well.

A nasty shock can help to change one’s behaviour – but for how long? I needed a committed, sustained approach to changing my behaviour. They say willpower doesn’t exist, but I think it does – and I think it works best with lots of planning and oodles of open, honest dialogue with a signifi cant other or loved one to help keep you tethered and sane.

I started to eat better – not perfectly – because for me, perfection in the line of food has never been a sustainable endeavour. And I started to run for my life – even if it was only 200 metres at a time with walking in between. If I couldn’t run, I walked and if I couldn’t walk, I rolled about on my lounge fl oor doing pseudo-Pilates in an attempt to mimic the slender contortionist lady on TV. Bottom line – I moved. And I haven’t stopped since.

A few months later – and I will never forget the day – I managed my fi rst 5k on a treadmill. The sheer joy and sense of achievement of meeting that goal has not been matched since. Not by my fi rst 10k, 15k, or half marathon. It was the start of everything.

It was the start of being more adventurous and running outside, in

FS Running Inspiration

from page 1

Jen’s fi rst 5km trail run at Lievland Wine Estate – it’s impressive how far she has come since then. Jen with her proudly earned Two Ocean’s half marathon medal.

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Jennifer Rees is a writer, editor, wrangler of words, animal lover, obliterator of chocolate and, more recently, a businesswoman. She loves food, in some circles goes by ‘The Vino

Hag’ and is a self-professed coff ee snob. She has a distinct disdain for the fi rst 2ks of each of her runs, which look rather like shuffl ing from the outside.

Jennifer Reeswriter, editor, wrangler of words, animal lover, obliterator of chocolate and, more recently, a businesswoman. She loves food, in some circles goes by ‘The Vino

Hag’ and is a self-professed coff ee snob. She

our estate, on Blouberg promenade, up Tygerberg Hill, and I even became confi dent enough to enter a few trail runs.

But it’s been tough. Making good food choices on a daily basis is a very real challenge. Deciding to pull on my tights despite the cold, despite the rain, despite the sleep in my eyes, instead of going for that second beloved cup of coff ee, can be torturous. Peering down at the scale, unyielding despite my best eff orts, was defeating. Not being able to run for two months because of hip bursitis induced by too much running can be soul destroying.

But worst of all was being on the receiving end of misguided compliments (which I know I should take from whence they come) and straight up insults targeting my weight and my sheer audacity to run a race at my size. Less so, but still mildly stinging was having this

soft, but strong-underneath body of mine under appraisal – mostly in the starting stalls at races. Those lingering looks that seemed doubtful of my abilities made me question the validity of my entry, for which I, too, paid, and for my very presence here – albeit ample.

Despite this, in spite of this, perhaps even because of this, running has made me leaner, fi tter, stronger, and has helped me grow a thicker skin. It has taught me that one bad day doesn’t have to become a bad week and that a run or two can fi x a fall off the Good Food wagon.

Running has taught me to put my shoulders back, and own my space – own my voice. Running has taught me that I am not fat. I have fat, yes, but I am not it. I have bones, muscles and sinew; I have a beautiful brain that houses shades of love, fear, hopes and passion; and I have a soft pastry skin rolled out with spots that my mother gave me, gut-wrenching loss in the furrow

of my brow, and the potential for life-giving growth in the stretch marks that call my body home.

Running has taught me that movement sustains life. Running has taught me not to revere or fear food, but to enjoy it. Running has taught me patience, dedication and discipline. Running has tempered my courage and has taught me that this battle will not be won with one grand gesture, but with the good little investments that chip away at the bad ones.

Hello. My name is Jen. I’m 29 years old and weigh 90kgs – I’m still overweight, but I’m working on it. My most recent blood pressure reading was 130/70. My feet don’t make painful cracking sounds in the mornings when I walk on them and I have no trouble sleeping. I am not afraid of dying because I know that when I do, it won’t be because I knowingly let my body down. I’m outgrowing my clothes in reverse and they no longer serve as my armour. I have weaknesses, but I am strong. I have fears, but I am brave.

Hello. My name is Jen. I am a runner.

Jen’s fi rst and favouritest pair of roadies

Scan this QR Code to purchase a Trail Run SA raffl e ticket and help our

athletes compete against the world’s best in Switzerland.

full stride 5

news News FS

Leilani Scheffer, from Rustenburg in the North West Province, has been announced as the lucky amateur athlete to take part in

the super tough ASICS Beat the Sun relay around Mont Blanc.

The race takes place on the longest day of the European summer, the 21st of June and sees fi ve teams of six (three pro’s and three amateurs) race each other and the sun on a 148km course. Starting and fi nishing in Chamonix, the route climbs 8 370 metres, and crosses into both Italy and Switzerland before returning to

The ever growing winter sport spectacular that is the JBay WinterFest is adding a two day, three event, trail run to the roster for 2015. Presented by Seagull Travel the Jeffreys Bay Xtreme, or JBayX as it will more commonly be known, features three trail running events each starting 12 hours apart.

At 07:00 on Saturday 11 July the fun, and racing, starts with a 20km trail run in the Kabeljous Lagoon Nature Reserve, then

12 hours later at 19:00 JBayX runners will take on the 20km Night Trail Run at Impala Ranch. The racing climaxes on Sunday morning, starting at – you guessed it – 07:00, for another 20km Trail Run this time in the Seekoeirivier and Aston Bay areas.

Proceeds from the JBayX will go to the local NSRI Base in Jeffreys Bay. Entries are available online and you can fi nd out more at www.jbayx.co.za.

On the 15th of March Full Stride hosed our fi rst trail run at Delvera Wine Estate, with the organisational wizards of Dirtopia. The event was a great success with 500 trail runners enjoying a terrifi c morning out in the wine lands. The event was made immeasurably better by the companies like Sportsmans Warehouse, Outpost Running,

The South African team for the 2015 World Long Distance Trail Running Championships, which takes place at the Ultra Zermatt

Marathon on the 4th of July in Switzerland, is made up of Johardt van Heerden (Northwest), Lucky Miya (Gauteng), Thabang Madiba (Gauteng), Iain Don-Wuachope (KZN), Megan Mackenzie (Gauteng), Su Don-Wauchope (KZN) and Karine Bezuidenhout (Gauteng).

The team will line up against some of the world’s best trail runners and hope to do South Africa proud on the 42.2km course. Interestingly the route is marked all year round, which makes it ideal for European

Full Stride Trail Runs

Support the SA Team for 2015 World Long Distance Championships

#ASICSBeatTheSun around Mont Blanc

JBay WinterFest Adds JBayX to the Roster

France. Each athlete will complete two relay legs and the teams will have exactly 15 hours, 41 minutes and 35 seconds to ‘beat the sun’.

Cape Town based pro athlete, David Visser will be leading Leilani and the rest of the African team. You can follow their progress with the #ASICSBeatTheSun hashtag on 21 June and do your own ‘Beat the Sun’ challenge by signing up for the ASICS Beat the Sun Challenge on Strava.

Leilani Scheff er with African team captain David Visser.

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based runners as they can familiarise themselves with the route well ahead of race day.

Trail Running South Africa is once again holding a raffl e to help raise funds to send the team to Switzerland and you can purchase raffl e entries for R200 each. The prizes are an UTCT Weekend Package (including luxury accommodation in the Cullinan Hotel), entry into the UTCT, and Active Patch 4U hampers. To support this great cause visit www.trailrunsa.co.za.

2014 Ultra Zermatt Marathon winner Paul Maticha Michieka.

Wintergreen, High5 and VitaForce who supplied goodie bag treats for each race entrant; and the main sponsors Arnica, Camelbak and Newton who supplied fantastic lucky draw prizes!

There are two more Full Stride trail runs this year, the #SpringTrailRun on 20 September and the #SummerTrailRun on 5 December.

For more information and online entries go to

www.dirtopia.co.za.

Runners lining up for the fi rst Full Stride Trail Run

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FS Gombie’s Trail Running Guide

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.

Michael

Gombartcouch potato turned multisport athlete and trail runner. He’s the founder of www.outpostrunning.co.za

and will be providing you, the reader of

The one benefi t of winter is that fi rstly as the sun rises later and the mid-day temp is not too

high, weekend runs can now start a little later. So that extra glass of wine in front of the fi re on those cold evenings is okay.

If you are struggling to get into it, think of it this way, like hill training, bad weather running keeps you prepared and fi t and if you can handle that then you can handle anything. It also ensures you stave off the winter weight and remain tip top for the coming summer season.

Personally, I enjoy the winter bad weather runs, it is in a way what trail running should be, rain, mud, clouds, cold and the mountainous terrain. It all adds to the experience and the sense of achievement afterwards. A fun feature to add to your winter running calendar is the Spur Winter trail series taking place in KZN, Gauteng and the Cape. While the KZN one presents a fairly dry but cool event, the Gauteng series brings the ice and the Cape brings the rain! It’s a great series if you are a fan of the summer series and it helps to ensure that you are working towards a goal all year round.

Another fantastic winter event is the Knysna Oyster festival: said to be “the best 10 days of your winter,” and I tend to agree. It’s a 10 day festival fi lled with fantastic events, from trail runs on the famous Featherbed reserve to the Houtkapper trail in the forests and ending off with a half or full marathon. For those not so happy on their feet, there are road and mountain bike events, swim for the crazy folks,

a paddle ski race and the world renowned Xterra held at the stunning Pezula. It is not all about getting those muscles working, though… the festival sporting events go hand in hand with entertainment events like the oyster shucking competition and stand-up comedy to keep the family happy throughout the week. Interested? Get yourself down to Knysna from the 3rd

to 12th of July.Back to the winter basics and

necessities for trail running in winter. What to carry in your pack when heading out for your trail run, on more isolated routes, or anywhere

Winter Running

101We are now in the throes of winter and Michael Gombart hopes you have bitten the bullet and are still heading out, with your winter running gear on, and hitting the trails.

"Ask yourself what you would need to keep warm/hydrated or cover a wound until help arrives?"

wait for help – gores, safety pins, pain killers, iodine and plasters.) Lifeline-First Aid make an awesome pack called travel light day hiker, it’s small and contains all the basics.

In terms of gear, a base layer or longer sleeve running top, depending on conditions and the speed you will be running, determines whether you want to wear a jacket (preferably) waterproof or not. In winter I prefer running in tights, or long tights. Shoe wise you want something that is quick draining but with suffi cient grip for the muddy wet/mossy surfaces. I also fi nd a buff around the neck helps to add some extra comfort and warmth.

For some ideas of the types of gear to check out, look at the winter gear shoot in this edition of Full Stride or head over to www.outpostrunning.co.za.

With that in mind you are ready to go out and explore the awesome trail around the country, as trail running is a test of character and exploration the winter is the perfect time for this. Nature itsself has a certain mystic quality only seen on those winter morning runs.

that should something go wrong you would wait more than 10 minutes for help. This is the guideline you should work on. Ask yourself what you would need to keep warm/hydrated or cover a wound until help arrives? If the conditions are cold and wet the chance of hypothermia setting in after 10 to 15 minutes of being exposed are high, especially after you have been sweating and then suddenly stop. That is why races often have a set list of requirements, not to watch you try to manage carrying extra, but because you need to keep warm/dry and survive long enough for help to get you.

A major problem is when someone underestimates the mountain or trail they head off on. Another safety tip is to make sure you have a waterproof phone pouch, this makes sure you are able to keep in contact with help if needed, also check out apps like My SOS (You enter your emergency contacts, set your run time, should you take too long or run into trouble the app will immediately notify your emergency contact and send your location.

Water is generally readily available in winter on the trails, but make sure you know it comes from a clean source, if you are further down the river system or river mouth area it might be better to make sure you are more self-suffi cient with water. And lastly you should have some form of snack in your pack (I personally enjoy the Powerbar Energize Wafer), and a medical kit (That includes at least: a Space Blanket – this will be your friend if you need to stop and

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The Calitz Column FS

What does a mountain goat do then when mountains do not off er the fulfi lment they used to? You have one of two choices:

1. Find new mountains - which is often a time consuming and expensive exercise.2. Do something completely diff erent.

Go hiking, road cycling, mountain biking, surfi ng, kiting, skiing, body-surfi ng, rowing, swimming or whatever else tickles your fancy! I have found some of the greatest fulfi lment is trying something new, which initially I am terrible at and keep doing it until it becomes another skill set in your quiver.

My latest adventure has been mountain biking - years ago I used to ride a fair amount in the beautiful Jonkershoek valley, but moving to the West Coast had put a stop to my riding. Then during February of this year - and having run every trail on Table Mountain for the umpteenth time - I needed a change.

I emailed the guys from Merida Bikes South Africa and asked whether they could help out - a couple of days later, I was on a brand spanking new Merida Mountain Bike, rekindling my love for the trails in a diff erent way. The next couple of weeks I spent countless hours on the road, on the trail, on the beach - wherever I could ride, I would.

It is incredible how your perspective changes from running to cycling – you are able to travel so much further and faster on a bike, and spend way more hours out there!

Barring the fact that one’s backside needs to adapt to riding – which takes a while and can be somewhat painful, thereafter it is sheer bliss – no foot stomping, quiet, beautiful winding singletracks.

We are blessed with some of the most beautiful mountain bike tracks in the world in and around Cape Town and I revelled in fi nding new tracks and roads to explore. With the new cycling paths in and around Cape Town, there are also some really

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.

Even with mountains as beautiful as ours, running every day gets monotonous and even AJ Calitz will admit, a little boring sometimes.

CROSS TRAINING FOR TRAIL RUNNERS

fun “city trails” to be had, which are as technical as you wish them to be - free from traffi c, it is an urban jungle dream ride. Around my hometown of Melkbos, I would go on a “game” ride through the Koeberg Nature reserve – with free entry and about 50km of beautiful jeep track, it is the perfect place for a relaxed cruise watching Zebra, Eland, Springbok and other animals – all of this 10km from the comfort of my home.

The very best part is, I found my running has also improved; a lot! I have been climbing better, running stronger for longer and generally having more fun on the trails. You can learn so much from other sports – when running down a tricky section I use the skills I learned on the mountain bike to go faster. The motion of riding while you are standing up, is basically identical to the form used when climbing stairs or a steep mountainous section in trail running.

I have by no means lost my love of the mountains, nor running in them. Riding just provides a new perspective and when we change our perspectives - we change ourselves.

When I picked up the bike, I had no idea how much fun I would have, nor how I would benefi t from it. They say the grass is always greener on the other side, but if you stand with one foot on each side - it will always be green.

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AJ recently lined up to race the inaugural Liberty Cape Winelands stage race.

AJ dropping down the spectacular Bartinney Skyfall singletrack.

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FS Run Report

ALL PHOTOS BY ANTHONY GROTE PHOTOGRAPHY The Salomon Molweni Trail Run is a challenge of both endurance and technical trail running skills.

Insert: The sheer beauty of the Krantzkloof Nature Reserve is

welcome tonic for tired legs.

T he tough 32.8km Salomon Molweni Trail Run route saw competitors racing fast and

hard from the gun, as the technically testing terrain would also be helping to determine the South African Ultra Trail Running Champion of 2015.

Despite the route being 900 meters longer than it was in the inaugural year both the winning man and woman blitzed the course record, lowering it by eight minutes. But the action wasn’t limited to Sunday’s main race, the weekend kicked off with the seven kilometre time trial on Saturday. Defending SA trail running and Molweni champ Thabang Madiba blitzed the course, holding off Lucky Miya and Johardt Van Heerden. The ladies prologue was won by Nicolette Griffi oen with the highly fancied Megan MacKenzie fi nishing in second and Karine Bezuidenhout fi nishing third.

The main event saw runners take on over 2 000 meters of vertical altitude gain, which was tough on the men and women chasing victory but even harder on the more social runners further down the fi eld. And while everyone who fi nished the 2015 Salomon Molweni Trail Run is a champion in their own right, the focus naturally falls on the two runners who claimed the race victory, the newly crowned Molweni and South African Trail Running Champions.

In the men’s race the unheralded Johardt van Heerden surprised the more fancied Lucy Miya and Thabang Madiba. Van Heerden, who fi nished in

an amazing 3:01:22, made his decisive move at the 22km mark when he dropped the chasing pack up the notoriously steep uKhozi hill. He had made use of Madiba and Miya’s route knowledge by shadowing them to that point in a show of great race craft. “That was so tough but so enjoyable, I was so motivated but had to keep on pushing to make sure I got the win,” Van Heerden said after the race.

Miya came home in second, fi ve minutes down, with Madiba trailing Miya by a further three minutes.

In the ladies’ race the queen of South African ultra-trail running Su Don-Wauchope, the prologue winning Nicolette Griffi oen and the pre-race favourite Megan MacKenzie ran together for a large portion of the race. MacKenzie set the pace for the most part however and her pace slowly wore Griffi oen and Don-Wauchope down. Bad luck or MacKenzie’s relentless pace saw Don-Wauchope drop off the lead group when she banged her head

MAGIC MOLWENI

What a race! The best athletes from around South Africa headed to the Krantzkloof Nature Reserve and Molweni Townships to showcase their talent and skills in the Salomon Molweni Trail Run.

"Van Heerden made his decisive move at the 22km mark when he dropped the chasing pack up the notoriously steep uKhozi hill."

on a low hanging tree branch, after which she recovered to claim third. Griffi oen stayed within striking distance of MacKenzie, but was unable to make a decisive move and MacKenzie slipped away to claim victory by a narrow 23 seconds. MacKenzie’s winning time was 3:39:49.

With the race done and dusted the attention shifted to the announcement by Trail Run SA Chairperson, Altus Schroeder that the top two male and female fi nishers would be representing South Africa at the World Ultra Trail Championships in in Zermatt, Switzerland. Schroeder commented that “the [Molweni] route was an ideal test of the athletes ability for the conditions in Zermatt,

Switzerland. This coupled with the top fi eld gave a true refl ection of the progress our athletes are making to being competitive on the international stage.”

Johardt Van Heerden climbing to a surprise victory.

Megan MacKenzie shaved near on eight minutes from last year’s winning time.

Location: Krantzkloof Nature

Reserve, Durban

Distance: 32.8km

Website: www.molwenitrailrun.co.za

Stride Out on theSalomon MolweniTrail Run

Stride Out on theSalomon MolweniTrail Run

@MolweniTrailRun

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Biokinetics FS

Although the exact explanation is unknown, this is a condition that is said to be caused by

the damage and infl ammation of the connective tissue (periosteum) joining the muscle to the shin bone (Tibia). Several muscles lie deep in your lower leg and attach to the border of the shin bone. Infl ammation or small muscle tears pull the muscle away from the shin bone; in the worst scenario the periosteum is under such stress that it actually separates from the shin bone.

MTSS is a common overuse injury that aff ects new runners who increase their mileage too quickly. It also aff ects seasoned runners who abruptly change their mileage, intensity or training surface. When your muscles contract they pull on the connective tissue, and when the tension is too forceful or repetitive, damage occurs.

The pain occurs below the knee on the outside of the lower leg (anterior shin splints) or on the inside of

the lower leg (medial shin splints). The pain is usually worse at the beginning of a run and may subside slightly during the run, only to return towards the end of a run.

Runners will complain of tightness, tenderness or sometimes throbbing along the border of the bone. It generally starts with a dull ache and progresses into a sharper pain. Due to the tightening up of the muscles overnight, shin splints are usually worse in the morning.

CausesThe repetitive hammering nature of running, without adequate muscle balance/strength, can lead to shin splints. Increasing one’s mileage or speed too quickly can also cause shin splints. Changing your running surface drastically, wearing incorrect or worn shoes, running on a slanted surface or over-using your dominant leg can also lead to shin splints.

In addition to the above, faulty

SHIN SPLINTS:

Medial Tibial Stress Syndrome (MTSS) is more commonly known as shin splints, writes Tammy Reader, and if you’re a runner chances are you’ll know the feeling already.

Too much – Too soon

running mechanics and structural defi cits make one more susceptible to this injury. Flat feet (dropped arches), for example, cause a great amount of force to travel up the bones of the lower leg (tibia and fi bula) because the foot and ankle can’t properly absorb the force. Over-pronation, which involves the excessive rolling inwards of one’s foot while running, can also result in shin splints. Poor core stability, weak gluteus and quadriceps, infl exible calves and hamstrings, can also act as contributing factors.

Treatment and PreventionMild shin pain can be treated at home by resting for a few days, reducing your mileage, speed and changing to a softer running surface. If the pain persists and/or gets worse while running you should immediately take a break from running and seek medical advice. Ruling out other conditions, such as exertional compartment syndrome and stress fractures, is very important. Once you have seen a medical professional and you have been diagnosed with shin splints (medial tibial stress syndrome), you will need to follow a personalised rehabilitation programme that will consist of strengthening and stretching exercises. After a period of time you will be able to return gradually to your running programme. While you aren’t able to run, low impact activities such as swimming or cycling will help maintain your fi tness level but will keep

the stress placed on your lower legs to a minimum.

Prevention is better than cure. Here are three golden rules.

Increase your speed and distance gradually (10% each week). This will reduce your chances of experiencing shin splints.

Replace your shoes after approximately 800km. This will help prevent unnecessary niggles.

Gradually change between running surfaces to give your ligaments, tendons and muscles time to adapt and prevent injury.

There is no quick cure for shin splints! It can take several weeks to several months. Icing, elevation and anti-infl amatories can help aid the healing process, as can wearing compression socks and rolling your lower legs using a foam roller. Ultimately, however, it’s imperative to fi nd the cause of your shin splints, so that you can be proactive in preventing their recurrence.

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 fi nd your nearest Biokineticist go to www.biokinetics.org.za.

Tammy Reader registered biokineticist in Stellenbosch. She is a keen trail runner and mountain biker and enjoys incorporating her practical experience into her work.

To fi nd your nearest Biokineticist go to

10 full stride

FS Gear

GEARWinter

Make it through winter with your fitness and your peripheries intact with these winter

gear essentials. Outfits put together by Outpostrunning.co.za, photography by Ashlee Attwood.

Runners: Amy Burton & Michael Gombart.

Styling by Anthea Bester.

Pearl Izumi Elite Barrier Convertible Jackets

Amy’s rocking the ladies Pearl izumi elite Barrier Convertible Jacket

(rrP r1 790 www.coolheat.co.za) while Michael is running in the men’s

version. Both the men’s and ladies versions feature zip-off sleeves,

which make them highly adaptable for whatever weather you’re facing on your run. They feature wind and water resistant properties, are semi-form fit,

and are remarkably lightweight.

Pearl Izumi Run Flash Hoodie and The North Face Better Than Naked Split ShortA great combo for bright but chilly winter runs is the ladies Pearl izumi run Flash Hoodie (rrP r955 www.coolheat.co.za) and the north Face Better than naked Shorts (rrP r550 www.livetoexplore.co.za). The hoodie is designed for warmth and breathability, it’s a great mid-layer when it’s really cold, or as a top on its own when it’s just a bit chilly. Plus it has a hole especially for your pony tail. The Better Than Naked Split Shorts are one of the most popular trail running kit items currently on the market, and they’re great for ladies who don’t fancy running in tights.

The North Face Impulse Active 1/4 Fleece Top and Merrell Trail ShortIf you’re looking for a lightweight fleecy top for cool weather runs then The North Face Impulse Active Top (rrP r710 www.livetoexplore.co.za) could be for you. It features a body-mapped construction, FlashDry™ fibres and has panels to facilitate breathablilty where you need them most. The Merrell trail Shorts (rrP r 545 www.merrell.co.za) meanwhile feature a tights-like base-layer with a modesty ensuring over-layer. They’re the best of both worlds, no chafe and no awkward bulges to catch the eye of your fellow runners on the trail. Compression sleeves and new kicks

If you’ve been increasing your mileage and need help recovering, we’d suggest you give the Compressport Calf r2s (rrP r495 www.tifosicycling.co.za) a try. They improve the blood flow back from your lower legs, and if you choose to run in them too they can help minimize the risk of injury by helping with shock absorption – which sounds good for your knees. Winter is also a great time to upgrade your shoes, go for something with more aggressive lugs and good drainage if you’re in the winter rainfall region, or a shoe designed for fast hard-pack racing if you find yourself running up north where it’s cold but dry. Well worth a look are the Pearl izumi trail n1 shoes (Both men’s and ladies rrP r1 895 www.coolheat.co.za). They feature a seamless upper construction for a glove-like fit, a rocker-like midsole design to facilitate the natural forward roll of your foot from the mid-foot to the toes during landing and pushing off, and a forefoot rock protection (protecting your foot not the rocks) plate and aggressive lugs. They also look pretty cool, or so we think.

Hydration packs For winter runs you’re going to need a place to store some extra essentials, like a warm top/jacket, a space blanket and trail snacks if you’re heading out on a longer run. A great new to SA hydration pack option is the UltrAspire packs. Here Amy’s modelling the ladies specific UltrAspire Astral (rrP r1 975 www.nativesport.co.za) race vest, while Michael is wearing his tried and tested UltrAspire Alpha 2 (rrP r1 850).

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

June2014RACE CALENDAR MPUMALANGA 13 Uitsoek 27 Misty Mountain Winter Warmer GAUTENG 12 Trails In Motion 17 Metrogaine Jo’burg 20 Momentum Health OatWell

DUALX #2 21 Spur Gauteng Winter Trail Series

2 of 4 2015 21 Spur Trail Series Gauteng Winter

XL 2015 28 Kinetic 25km Adventure race EASTERN CAPE 27 Katberg Eco Trail and Sky Trail

WESTERN CAPE 6 Old Fishermans Trail Challenge

2015 6 Olyfb erg Trail Challenge 2015 13 Outeniqua Quest 13 Fernskloof Trail Run 2015 13 TSiBA Trail Run 3 2015 14 The Greyton Classic Trail Run 16 Youth Day Trail Run20 Merrell Outeniqua Traverse 2015 20 Grootvadersbosch Trail Run 21 Mid-Year Trail Run

NORTHERN CAPE 2 Richtersveld Wildrun™

KZN 6 The Oxpecker Trail Run 6 Winter Challenge 2 6 Faulklands Winter Challenge 3 10 Giba Monthly Night Trail 13 The Ballito Stages 19 Winter Challenge 3 20 Table Mountain Winter Challenge 5 27 Umngeni River Run 27 Jump City Challenge 27 Milestone Trail

NORTH WEST 14 Spur Gauteng Winter Trail Series 1

of 4 2015 28 Spur Gauteng Winter Trail Series

3 of 4 2015

OUT IN AFRICA 5 Expedition Africa 2015

(Swaziland) 20 Brandberg Rhino Run (Namibia)

INSPIRATION Station - Dean Potter

Mpumalanga

Limpopo

Northern Cape

Gauteng

Eastern Cape

Free State

Western Cape

KZN

North West

Out in Africa

CALENDAR KEY

Calling all event organisers!Get your events listed here for free. Drop us a mail, to

trail@fullstridesa.co.za, with all your 2015 event dates and details and we’ll make sure they’re listed in Full Stride.

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The Space Between“My vision turns black and white except for the searing red line. Sounds fade. I feel faint, face fl ushed with heat. My muscles tense, but I hold calmness in my centre and loosen my arms from the shoulders to my fi ngertips. The moment sickens me, and my mind tries to stop it, but I command myself to walk.” Dean S. Potter

On May 16 the world lost one of its iconic extreme sport athletes, Dean Potter. Potter and fellow climber, highline walker and BASE-jumper Graham Hunt were tragically killed in a BASE-jumping accident in the rock climbing mecca that is Yosemite National Park.Potter will remain an inspiration to all avid outdoorsmen, for his desire to continually push the limits and his understanding of the risks involved.

www.deanspotter.comBE

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Dean Potter set the FKT on a hiking route up and down Yosemite’s famous Half Dome in early May 2015.

Potter’s famous full moon highline

in Yosemite

July2015RACE CALENDAR GAUTENG 19 Captain Carrot

EASTERN CAPE 4 Oldenburgia Trail Run 11 JBayX Challenge WESTERN CAPE 4 TSiBA Trail Run 4 2015 5 Dirtopia Winter Falke Trail Run #1 5 Wine Adventure Trail Run 11 Salomon Bastille Day Trail Run 2015 12 Houtkapper Trail Run 19 Spur GLB46 Ultra 2015 19 Spur Cape Winter Trail Series 1 of

4 2015 19 Dirtopia Gluhwein Trail Run 25 Hout Bay Trail Challenge 2015 25 First Ascent Forest 15km 26 Spur Cape Winter Trail Series 2 of

4 2015

KZN 4 Umhlanga Trail Run and Walk 11 Spirit of Advenuture 11 UTi Rhodes Trail Run 15 Merrell Night Run 2015 18 Toughman 1 18 Phezulu Winter Extreme 19 Gooderson Drakensberg Gardens 25 The Crazy Store 1000 Hills

Challenge 2015

NORTH WEST 5 Spur Gauteng Winter Trail Series

4 of 4 2015 OUT IN AFRICA 4 Desert Flower Run (Botswana)

August 2015RACE CALENDAR MPUMALANGA 1 The Num-Num Trail Challenge 2015 8 Mount Sheba, a Forever Lodge

Trail Run

GAUTENG 15 The Crazy Store Magaliesberg

Challenge 2015 23 Scrub Hare 27 Merrell Spring Night Run 2015 29 Merrell Spring Run 2015

EASTERN CAPE 29 White Clay Coff ee Bay 21km

Trail Run

WESTERN CAPE 1 Merrell Whale of Trail 2015 1 Green Mountain Forest Run Race #1 2 Spur Cape Winter Trail

Series 3 of 4 2015 7 Southern Cross SOX 3 Day Trail

Run 2015 8 afb SOX 3 Day Trail Run 2015 9 Circles in the Forest 2015 15 Spur Cape Winter Trail Series 4

of 4 2015 15 Spur Cape Winter XL 2015 22 PUFfeR 22 Madiba’s Forest Trail Run 22 Winter Trail Run #3 23 Dirtopia Winter Trail Run #3 28 250km Cape Adventure Race 2015 29 Namaqua Daisy Trail Run 30 St Lukes Superhero Trail Run 2015 30 Happiness Fest & Tramonto

Wedding Runs 30 Botter Trail Run 30 Season Change Trail Run

NORTHERN CAPE 26 Namaqua Quest 4 Day Trail

Running Stage Race

KZN 1 Ngoje 2 Umkhombe 9 3 Falls Trail Run 9 Mtunzini Bush Challenge 16 The Sandy 16 Weenen Nature Reserve 21km

Trail Run 16 Dargle Trails Festival 17 Umngeni River Run 22 Tough Man 2 29 Mandela Day Trail 30 SPCA Trail Run NORTH WEST 30 Klerksdorp Record Trail Run

September 2015RACE CALENDAR KZN 5 Lynford Descent 5 Mont Aux Sauces

13 Alick Rennie Mountain Run 16 Giba Monthly Night Trail 19 Mountain Splendour Mania 19 The Giant’s Cup Uncut 19 100k (KZN) 26 Toughman 327 Rhino Run EASTERN CAPE 6 Wildcoast Wildrun 2015

DEPARTURE 1 Journey 7 T he X – 2015. An Eastern Cape

Odyssey 7 Wildcoast Wildrun Non-stop 13 Wildcoast Wildrun RACE

WESTERN CAPE 5 6th Cellar2Cellar Trail Run &

Wine Experience 5 The Kogelberg Challenge 5 Staalwater Trail Run 9 Merrell Spring Night Run

Series 1 2015 12 The Crazy Store Table Mountain

Challenge 2015 13 Battle Up Blaauwberg Hill 2015 16 Merrell Spring Night Run

Series 2 2015 19 Cape Town Marathon (and SA

Championships) 19 Sanlam Cape Town Marathon

Peace Trail 20 Cape Mohair Fynbos Trail Run 23 Merrell Spring Night Run

Series 3 2015 25 Oyster Catcher Trail Run 2015 26 Old Fishermans Trail

Challenge 2015 26 Marloth Mountain Challenge 2015

NORTHERN CAPE 5 Namaqua Flower Run 2015

full stride 11

Potter in full wingsuit assisted fl ight.