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Dryland Traverse pg07

Biokineticspg08

Gombie’s Trail Running Guidepg06

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Dec/Jan2015, Vol 01

AJ Calitz Columnpg05

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Event calendarpg10

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The fi rst thing Bennie was keen to stress is that everyone’s feet, legs and running styles are

diff erent. So getting a runner friend to recommend a shoe isn’t necessarily a good idea. In fact you are best off going to a reputable running shoe store if you’re looking for a new pair of shoes. Pick a store with experienced, trained staff – and set aside an hour or so for the process of selecting a new pair of shoes. If the sales person tries to rush you out of the door with a ‘popular model’ leave and go somewhere else, your feet deserve more than just a popular pair of shoes – they deserve the right shoes.

Shoe InterviewExpect to be interrogated on your running history, goals, the typical terrain you run, or want to run, any aches or pains that you experience when running, any history of injuries (not just injuries caused by running)

and the shoes you’re currently running in. With your answers in mind the sales person can then start to select a few options for you to try on. If you like the feel of the shoe on your foot you should then walk around in them before doing a bit of light jogging or running in the shoe.

The sales person should monitor your gait and foot strike in the shoes to determine if they’ll work for your unique running style. Bennie explains that it’s exceptionally diffi cult to evaluate a runner’s gait from behind as the feet then go all over the show after leaving the ground. It’s far easier to identify potential issues from in front and side on – so be wary of a sales person who claims to be able to evaluate your style from behind when you’re running on a treadmill. That’s not to say it’s impossible, an experienced biokineticist or running coach should be able to do so, it’s just fairly diffi cult.

How to buy the right trail shoesIf you’re thinking of taking up trail running or have been running for years you’ll be faced with the same dilemma when looking for a new pair of shoes: how do you choose which ones will be right for you? To help you avoid injuries and get the most out of your running Full Stride went to speak to the shoe gurus at Runners Rest, Nick Velthuysen and Bennie Stander.

The Old Fashioned ApproachThe trend in running shoe design at the moment is moving away from an over designed shoe to a shoe which allows for a more natural running style. Minimalist shoes are the current trend, but you needn’t worry if you’ve never run in a minimalist shoe – traditional shoes are still readily available and if you’ve only ever run in a traditional shoe no sales person should try to force you into a minimalist shoe.

What has changed however, is the arched based approach to shoe selection. The thought process was once that the plantar fascia (the thick band of connective tissue, which runs across the bottom of your foot and connects your heel bone to your toes) required support from a running shoe. Therefore runners were advised to purchase shoes for

FullStride @FullStridesa FullStridesa #TrailRunning

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2 full stride

FS Editorial

Introducing

In your hands is the fi rst issue of our new baby, a trail running specifi c publication – Full Stride. We’re going to publish Full Stride quarterly in 2015 and like Full Sus it’ll

be available in bike and coff ee shops, trail centres and in all Sportsmans Warehouse stores nationwide. You’ll also be able to grab a copy from your favourite specialist running store, like the Sweat Shops, Athlete’s Foot, Running Inn, the Durban Runner stores, Runners Rest and with all your online purchases from Outpost Running. We’ll also be sending copies to selected trail events so look out for a copy in your race goodie bag.

We want Full Stride to become part of the trail running community and we want to see trail running grow. So feel free to share your stories, photos and thoughts with us. If you’re a race organiser email us your press releases and race dates. If you’re a photographer looking for exposure send us photo essays. But most importantly if you’re a trail runner tell us about your experiences. Tell us about great runs you’ve done that you’d like other trail runners to try – be they races or just a cool free run. Tell us about your trail running story – how you got into this great sport and what you get out of it.

Putting the first issue together took quite a bit of work and included a few late, late nights in the office – which I hope you all appreciate because, like you, I’d far rather be out on the trails, especially on a lekker early summer evening. I hope you enjoy the content! We have a guide to buying a new pair of trial shoes on the cover and as someone who’s tried all sorts of running shoes over the years, I’m amazed at how little I knew. Then inside we’ve got great columns by AJ Calitz, Michael Gombart, our Biokineticist Tammy Reader, a photo essay by Oakpics and an extensive events Calendar.

Between issues of Full Stride stay updated on everything from the world of South African trail running follow us on Twitter at @FullStrideSA and like us on Facebook at Full Stride. For some visual inspiration we’re on Instagram too. Look us up at fullstridesa. And if you have anything to tell us drop us a mail to:trail@fullstridesa.co.za.

Enough from me; enjoy the rest of the paper and let us know what you think!Cheers, Seamus

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

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.Contributors: OakpicsPrinting: 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.

Full Stride ALLIANCE PARTNER

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

full stride's

In each issue Full Stride will be going to feature cool people who we hope will inspire you to get out

there on the trails. First up is a Cape Town local,

Amy Burton, who set Lion’s Head alight by mixing it up with the pros.

FS: How did you get into trail running?AB: I did a few cross-country races during my younger school years. But I didn’t quite believe that I had what it took to become competitive, so running was put on the back burner for a while, only to resurface properly during my early twenties when I rediscovered the pleasure of ‘mountain’ running on the Constantia Nek trails. The bug bit me hard!

FS: So when did you start becoming competitive again?AB: The 2013 Salomon Bastille day trail run was a pivotal moment for me I must say, it was one of the most enjoyable trail race experiences I have ever had! Wading through waist deep rivers and scaling technical and treacherous rocky downhill singletrack had me hooting with joy. Then this year I managed a few top ten’s in some low key races before scraping a 3rd place in a Dirtopia 15km. Running alongside Landie Greyling, and placing as 3rd elite woman 3rd

WEEKEND WARRIOR

at the Red Bull Lion Heart 2014 has defi nitely further opened my eyes to the fact that I may be able to pursue this passion more seriously. And it was really cool to follow it up with a win at the Delheim 14km on the 22nd of November.

FS: What training have you been doing?AB: Amongst other things, I’ve been doing the BLOCKHOUSE TT religiously every Tuesday and I cannot emphasize enough how this has helped me with my climbing capacity and downhill technical speed-work. I would recommend this to anyone looking to improve both of these skills.

FS: What do you love about trail running?AB: Trail running to me is both an escape from the world, and a way to focus more intensely on what life is meant to be about. It’s exhilarating and rejuvenating to cruise down the trails, skipping over rocks and roots, like a rock rabbit, whilst absorbing the pristine mountain air and feeling totally in sync with nature. I crave the trail and cannot manage a week without it!

FS: What does 2015 and beyond have in store for you?AB: Some longer, more challenging races; I want to see how I fare in them. I’m entering the Spur Trail Series, the Hout Bay Trail Challenge and hopefully African X, whilst working towards doing The Puff er, The Table Mountain Challenge, and one day attempting the Otter…

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Amy Burton (left), with her fellow Lion Heart ladies podium fi nishers; Landie Greyling and Megan Leslie.

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@SeamusAllardiceSeamus and Tarryn De Beer are

defi nitely looking forward to the Lions Head Challenge

again in March 2015.

Cheers, Seamus

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We are situated in what most call the Mecca of mountain biking in the heart of the Harkerville area between Knysna and Plettenberg Bay in the Garden Route, with thick indigenous forest and some beautiful rides for all tastes. In addition to mountain biking and running trails in the surrounding areas, Yate Farm also has

its own mountain biking trails. We o� er luxury self-catering accommodation with secure lock-up facilities for bicycles and easy access to hiking, running and cycling

routes, the ocean, nature reserves and various other activities.

www.yatefarmretreat.co.za Email: reservations@yatefarmretreat.co.za Tel: 044 533 9160 Thea: 083 276 8961 Zac: 083 400 2327

ENTER OUR COMPETITION AT www.yatefarmretreat.co.zaTo receive a 5% discount on your stay quote FullSusYate in your booking

Garden Route Self-Catering AccommodationYATE FARM RETREAT

News FS

newsIain Don-Wauchope overcame a diffi cult start to the 2014 Salomon SkyRun to claim victory in a new record time of 12 hours and 8 minutes for the 100km course across the Witteberg Mountains. Landie Greyling won the ladies race, completing the traverse from Lady Grey to the Wartrail Country Club in 16 hours and 12 minutes.

The SkyRun is considered to be the toughest of South Africa’s ultra-trail runs, it is unsupported and the route is unmarked, meaning athletes have to navigate between the nine checkpoints with the help of a map and a GPS. The route features the infamous Balloch Wall, a steep uphill scramble of featuring 500 metres of altitude gain in a mere 3km.

Don-Wauchope missed out on the $10 000 incentive to break 12 hours by an agonising eight minutes, but as he’d only recovered from glandular fever two weeks before the race it was an exceptional eff ort. “I lost around 20-minutes up-and-down Balloch. So I think if I’m 100% fi t and healthy and better prepared in terms of the route – do a bit of scouting – then it’s defi nitely achievable,” he said.

The average SkyRun competitor meanwhile takes anywhere between 16 and 30 hours to complete the route…Find out more at www.skyrun.co.za.

Vibram Class Action Suit Draws to a close in US

Following the class action lawsuit of Bezdek vs. Vibram USA in which Bezdek claimed Vibram deceived consumers by advertising that the footwear could reduce foot injuries and strengthen foot muscles, without basing those assertions on scientifi c evidence, Vibram have received 154,927 claims for reimbursement from runners who purchased the FiveFingers shoes. Each claimant will receive between $8 and $9 per pair of Vibram FiveFingers shoes.

Vibram have acknowledged no wrong doing, but rather settled to avoid further legal costs. The lesson for would-be barefoot shoe wearing runners in SA however is thus: True barefoot shoes have their place, but runners should either transition slowly to barefoot

shoes (over the course of years even) or come from a history of running barefoot or in track spikes. The rigors of running in shoes without any cushioning are simply too great for those not accustomed, trained and biomechanically adapted to running in them.

Don’t let the Vibram case put you off minimalist shoes however, though perhaps schedule an appointment with a physiotherapist before purchasing a pair of minimalist shoes. Even then it’s best to start with a more conservatively minimalist shoe.

Salomon SkyRun

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Summer Trail Series at DirtopiaThis summer, Dirtopia, the trail mecca between Stellenbosch and Paarl on the R44 will be hosting the Sportsmans Warehouse Summer Trail Series. The three race series is perfect for runners looking to get into trail running, with manageable distances, non-technical terrain and a social vibe to carry your tired legs across the finish line. The first event took place on the 1st of November and was a Halloween fancy dress affair. The second race is scheduled for the 17th of January and is dubbed the Resolution Trail Run, as in New Year’s Resolutions to run…

There are 5km, 7.5km, 12.5km and 15km route options and the 5km route is designed specifi cally with trail running newbies in mind.

Then on the 14th of February, Dirtopia are hosting Sportsmans Warehouse’s Love Run, again there will be a festive Valentine atmosphere and 5km, 7.5km, 12.5km and 15km route options. And to top it all there are even post-run massages available, but you’ll have to book those in advance. Visit www.dirtopia.co.za for more information.

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FS New Shoes

their normal arched, high arched or fl at footed feet.

The theory was that if you have fl at feet you would need shoes which off ered support, if you have high arches you would need shoes which off ered better shock absorption and if you have normal arches you’d need neutral shoes. This approach is now, though not entirely redundant, a little simple and doesn’t take into account all the other structures in your feet, legs and back which aff ect your running style.

Shoes which are designed to provide arch support are also not without their issues and detractors. Where once it was the prevailing thought behind shoe construction most manufacturers now worry that the arch support aff ects the wearer’s gait which in turn could lead to injuries. The thinking now is to rather provide foot strengthening exercises and advise a neutral shoe which allows the foot to move more naturally on impact with the ground.

Again though, don’t get caught up in the sales person’s marketing speak. If you’ve been running trouble free for years in a traditional shoe you’ll be best served staying with that style of shoe, or transitioning slowly through various levels of cushioning and support towards a minimalist shoe. The weight reduction is the obvious attraction for most runners but for trail runners, the ‘feel’ of the trail that minimalist shoes provide is a major draw card.

Pronation vs SupinationPronation – If you land on the outer edge of your foot and your foot rolls inwards. Another sign is your ankle bending inwards during footfall.

Supination – Also called underpronation, supination is when your foot rolls outwards, it’s often associated with high arches.

Excessive supination, to the point where it is a problem, is fairly rare and is often present from birth or is a result of an ankle injury.

A bit of pronation is completely natural, in fact it’s not common for runners to land with their feet entirely level. Most shoe manufacturers off er shoes to compensate for excessive pronation or supination, but Bennie suggests that in extreme cases it’s best to seek medical advice from a physiotherapist or biokineticist rather than attempt to correct your gait with shoes or inserts.

Shoes for Your TrailIt’s essential that you consider the type of terrain you’ll be running on in your new shoes. If you’ll be hitting technical singletrack and hiking paths then a shoe with aggressive lugs are preferable. But also keep in mind that some soles are designed for dry rocky trails while others are intended to provide grip on wetter terrain. The soles of shoes intended for soft, wet ground will wear faster than those designed for drier terrains, especially if you run on the road with them.

If you are planning on spending most of your trail running time running on gravel roads grip won’t necessarily be your primary concern. So you will be able to get away with a less aggressive tread pattern – or perhaps even a road shoe with a durable sole. Speak to the sales person at your local store and see what options they have that’ll suit your needs best.

Sole for a Trail SoldierSpeaking sole, you should consider the fl exibility, amount of cushioning and rock protection off ered by the shoes you are looking at. Minimalist shoes off er less cushioning than their more traditional counterparts and are often more fl exible, but with hardy heal and forefoot protective plates (normally made from a harder rubber compound than the rest of the sole) they don’t have to completely compromise trail ‘feel’ for protection.

What will aff ect the fl exibility of the shoe is the presence of a hardy protective plate through the arch of the foot area of the shoe, or a ridged plastic bar running the length of

from page 1

Bennie Stander (left) is the coach and running shoe expert at Stellenbosch’s trail running specifi c store, Runners Rest. Bennie is a fi rm advocate of natural running and has built up a cult following, with physios and runners recommending him as the shoe guru. Nick Velthuysen (right) is the owner of Runners Rest and a competitive trail runner. Get in touch with them via Twitter at @RunnersRest.

PRONATED(right foot)

NORMAL(right foot)

SUPINATED(right foot)

the sole. These structural support features are great for runners with less foot strength and fl exibility, or just to provide a bit more confi dence when descending on rocky trails.

Break Your Shoes InDon’t buy a new pair of shoes and head straight out on the trails for a long run or a race. Ease into them; wear them on a few short runs and feel if you’ve made the right decision.

Key WordsDrop – the diff erence in sole cushioning, denoted in mm, between the heal and the toe of the shoe. (Traditional running shoe drop ±12 mm)

Minimalist – in the spectrum of running shoes it’s pretty diffi cult to tell just where minimalist shoes begin and traditional shoes end (so there is defi nitely something for everyone) but if the shoe is lightweight, has a small drop (less than 5mm) and is fl exible chances are it’s minimalist. (Think of the Nike Free road shoes.)

Barefoot shoes – like the Vibram FiveFingers and Merrell Barefoot they are shoes which off er only the thinnest of soles, basically only providing rock and thorn protection.

Natural running – rather than landing on your heal and rolling forward, in natural running you would land on the fore and mid foot. Proponents of natural running argue that you run that way when running in sport (like

tennis, football or rugby) so why don’t you run like that when you run as a sport? Barefoot shoes are designed to be worn when running naturally, but because changing your running style takes time, it’s not a good idea to switch from a traditional running style and making use of traditional running shoes to barefoot shoes and a natural running style in one go. Some question the need to switch at all, but ultimately you need to make an educated decision for yourself.

Biggest Purchasing MistakesWe asked Bennie what the biggest mistake you could make when buying a new pair of shoes. His answer was instantaneous and simple: “Don’t buy shoes by colour!” Yes, we understand that you need to look good on the trails too, but buying a pair of shoes just because they are pretty and purple or cool and electric blue is a sure fi re recipe for injury.

Price though is also a factor. Don’t go cheap and nasty. Expect to pay from R1 200 upwards. Your feet will thank you if you save up and get a descent pair of running shoes.

Ask an ExpertWe hope that this article has helped to clue you up on the ins and outs of trail running shoes. Ultimately though, you are best served by visiting a specialist running store and putting your faith in the professionals. Ask a member of your local trail running club for a referral to a sales person who knows his stuff .

"If you've been running trouble free for years in a traditional shoe you'll be best served staying with that style of shoe."

"Everyone's feet, legs and running styles are different."

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The brainchild of Ultra Running phenom Ryan Sandes, the Red Bull Lion Heart is a knockout

heat style race, with competitors having to ascend and descend Lion’s Head no fewer than 4 times (Ladies twice). Times are not of importance as the fi rst 50% of runners in each heat advance to the next round, and in the fi nal, winner takes all.

I look forward to this race so much every year and completely forget how hard it is... but once you toe the start line you remember how it feels to red-line your body for 30 odd minutes, four times in a morning.

I’m from a cycling and triathlon background where, on the bike, you can attack and try to pull away. Generally in running this does not happen. One or more runners up the ante and push until the others

can no longer keep up. Not so in the Lion Heart, the vicious climb lends itself to Tour de France style attacks and counters. Plus on race day this year the wind was quite hectic, so running in another competitor’s slip was very benefi cial, making it a very tactical race.

Two time SA Trailrunning champ and Lion Heart favourite, Thabang Madiba graced us with his presence again this year, and vowed to take revenge on last year’s defeat, as he had been working a lot on his climbing.

My route to the fi nal was a tough one, facing Ben Brimble in the fi rst and second rounds and Thabang in the semi-fi nal and fi nal.

Thabang descends like a homesick mole, so I had to do my damage on the climb, which is fi ne by me. I had also resolved, like in the fi rst two

When we asked AJ Calitz to write for us, true to his humble nature, he played down the value of what he would have to say. So we decided to ease him into it and ask him to write about the Red Bull Lion Heart. To that he asked “How do I put into words what is probably my favourite race of the year?”

"Thabang descends like a homesick mole, so I had to do

my damage on the climb."

MY FAVOURITE

Race of the Yearyears of the Lion Heart to attack early on the jeep track and then hold a hard constant pace to the top. I just kept telling myself that once at the top I’d recover on the way down. In the fi nal I attacked cycling style, swerving across the jeep track and accelerating hard to stop Thabang from hiding in my slip. He kept a gap of 8-10m but I kept telling myself if he could stay with me he would just keep doing what you are doing.

I have been working on my descents and skills a lot this year, and it seems to have paid off as I bettered my descent time by almost a minute – which was needed as Thabang was only 40 seconds behind me at the top. In my race plan I had hoped for a 1 minute lead on him at the summit... So I had to take

some serious risks on the way down, but I know Lion’s Head like the back of my hand. If Thabang was 20 seconds or less behind me when we hit the jeep track he would win.

He wasn’t.I held on to take the title and

subsequently literally passed out on the gravel.

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.

STRIDE OUT on the Red Bull Lion Heart STRIDE OUT Date: 15 November 2015

Route: From the guard hut, at the foot

of the Lion’s Head gravel road, to the

summit and back to the guard hut.

Distance: 3.7km

Elevation: 271m

Winners: AJ Calitz (25 minutes

54 seconds) & Landie Greying (33

minutes 58 seconds)

Entries: Anyone can enter for free

by running the qualifying route and

timing it with Strava. Top 54 male

and top 27 female times qualify.

Website: www.

redbulllionheart.

com

The Calitz Column FS

AJ Calitz paced himself in the early rounds – saving energy

for the epic fi nal run.

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Ladies champ Landie Greyling on her way to victory.

Thabang Madiba looking to make up time on the technical descent.

AJ Calitzrunning’s ginger ninja, is a Guinness World Record holder having climbed 10 257 vertical metres – summiting Platteklip Gorge 14 and a half times in

6 full stride

FS Gombie’s Trail Running Guide

Hangovers, an extra 20kg’s, late nights and fast food were par for the course, as well as

not being able to run 5kms without being brought to a halt by a very reluctant pair of legs. Back to the present, in my last 5km time trial I managed 18 minutes and 8 seconds.

To the amazement of my friends and family it has been a great year of transformation, and getting back to the basics of a healthier lifestyle, in terms of nutrition, activity and socialising. As I always advocate, it was not a magic transformation, but one driven by willpower and hard work, these two ethics or lack thereof are what determine, as I have found out, most accomplishments and failures throughout life, be it work, getting healthy or reaching personal goals. Without getting too philosophical, I would like to think my journey could apply to everyone if they wanted it to. This column will be my take on the trial and error of races, training, nutrition and gear, and will hopefully provide some insight along the way for those getting into running or trying to reach some Personal Bests (PB’s), while I try and reach my own new goals.

Some of the achievements I have had along the way in this past year have been competing in multisport and trail running events, with a few podiums and personal bests in half marathons. The last half marathon being the Gun Run 21.5km (a little bit extra for the runners) in 1:23:39.

Other personal highlights of my year of running include fi nishing third in the Knysna Oyster Fest’s Big Five Lite challenge and another third in the super mean Trail du Mont Rochelle 13km.

But enough about me and back to the trails! Trail running is a growing sport, and we in South Africa are lucky to have an abundance of trail venues and trail running events. If you’re new to the sport here are a few basic guidelines for trail running:

ShoesMany road runners decide to try out, or take up trail running and, believe it or not, head out onto the trails with their road running shoes. But given that trail running is generally softer on the joints than running on tarmac, the off -road conditions vary from mud, clay, sand, rocks or grass. In which road shoes will lose grip and result in an injury be it physical or to your ego. It’s worthwhile to invest in a pair of trail shoes, something with grip and ideally lower/less padding as to provide more stability on the uneven surfaces. Your nearest shoe store or, better yet, your physiotherapist can give you the low down on what is best suited for your running style.

HydrationIn terms of water, most trail runners use hydration packs or hand held bottles, and being out in nature normally aff ords the opportunity to refi ll from streams or rivers, that said it is not always possible to do so given the summer season

From Couch Potato to Trail Runner

Having just passed the one year anniversary since he started running Michael Gombart cannot help but laugh when he looks back and thinks about how much has changed.

and that certain areas might be dry. Always make sure to plan ahead and carry your cell phone preloaded with emergency numbers. It is essential to keep hydrated on the run, so either plan your route carefully to stop at water sources or invest in a handheld bottle or hydration pack to keep you going. As a rule of thumb should you be doing more than 8km make sure you have water available.

Learn to read a mapTrail running is usually run on hiking routes, so as far as planning your route goes you’ll have to use hiking guides, but pay attention to the contours on the route, as this will give you an indication of how much climbing you are in for.

Familiarise yourself with Provincial and National federationsFor those wanting to progress competitively in the sport, SA is starting to wake up and various Provinces, and Trail Running SA are using the various races for SA Trail Running champs qualifi ers.

Why Trail?For the not so ambitious trail runner, trail running off ers a more body and joint friendly form of running, free from the hard pounding on tarmac, with amazing views and serene trails. The best part is a pair of trail shoes

are easier to pack and travel with than your bike. There are no excuses not to take those shoes with you these summer holidays and explore the beauty, trails and mountains our country has to off er.

Personally I check out the race calendars whenever I go on holiday, and normally fi nd some run or another happening in or around the places I am heading to. Check out Full Stride’s race calendar or visit www.trailrunning.co.za to see what’s on nearby.

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CHRIS HITCHCOCK | PHOTOSPORT

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

full stride 7

Photo Essay FSTraversing the Broad Karoo

The Fairview Dryland Traverse is a four day trail running stage race through the mountains of the Little Karoo. As always Oakpics were on hand to capture the iconic images the breath-taking backdrop

and the human drama the Traverse provides.

Oakpics are long time collaborators with Dryland Events, the team behind the Dryland Traverse. Their photographic style is perfect for the Karoo as they’re always looking to frame runners, or riders, against the majestic natural landscape. Follow them on Twitter at @oakpics.

SUSSUS The Details - Striding Out on the Fairview Dryland TraverseWhen: 31 October – 2 November 2014

Where: De Hoek Mountain Resort, Oudtshoorn

Website: www.drylandtraverse.co.za

Prologue: 7.4km through the Cango Caves to the De Hoek Mountain Resort

Stage 1: 27km up the Swartberg Pass, down epic singletrack and back

to De Hoek

Stage 2: 26km from the Rust en Vrede Waterfall along a mix of virgin and

forgotten trails past the Raubenheimer Dam to De Hoek.

Stage 3: 14km of old-fashioned cross country style trail running at De Hoek.Jane Barnardo discovering that the ‘Dryland’ name is a bit of a misnomer at times on the Dryland Traverse.

Ecstasy on the faces of Nadia Terblanche and Denise Nortier as they cross fi nish line.

The Traverse’s highlight is undoubtedly the unique experience of running though the Cango Caves. From beautiful alien vegetation like these fl owering cacti, to the hidden Karoo valley forests and harsh mountain fynbos, the Fairview Dryland Traverse has it all.

The Stage 1 start on Swartberg Pass off ers great views for runners and photographers alike.

With its relaxed “adventure trail run” vibes there’s always time to showboat for the camera crew. Marcel Deacon looking strong as he climbs out of the De Hoek Mountain Resort’s valley.

8 full stride

FS Biokinetics

Many injuries can easily be prevented through proper assessment and training.

As a trail runner you should use specific exercises to train your body to run efficiently. In this way, your running programme won’t be disrupted with unnecessary rest periods due to injury.

Through scientifi c evaluation and exercise prescription, a biokineticist aims to improve your muscle balance and movement patterns (particularly running gait). Many trail runners struggle with muscle imbalances or incorrect running techniques. A consultation with a biokineticist will shed light on these weaknesses and help you to regain balance, thus aiding recovery and preventing further injuries by fi nding the underlying cause of your injury instead of simply treating the symptoms. With proper assessment, good programme prescription and guidance, you can reduce your incidence of injury.

The Importance of RestRest days are a very important component in your trail running training schedule. These days allow your body to recover and adapt to the increasing mileage and/or speed of your runs. Training too hard, too often or changing your terrain or techniques too quickly can cause injuries.

Good and Bad PainThe safe consensus is that if you feel pain you should stop. Pain is hard to understand and it diff ers from individual to individual. It can vary from dull to sharp, to aching and it doesn’t necessarily indicate damage. Cramping, for example, is excruciating but it doesn’t cause long term damage. We all get brief pains while trail running, but if you have persistent pain it is a good idea to seek advice. Any swelling, giving way, locking, numbness, or pins and needles, should not be ignored and should be checked out. Sometimes changing your pace, reducing your stride length, varying your terrain, or alternating between running and walking, is suffi cient to relieve the pain. This will allow time for your niggle to settle down, enabling you to continue your run.

Causes of InjuriesSprains and strains do occur in trail runners due to the uneven terrain, but the most common injuries are overuse injuries caused by the repetitive nature of running. Muscles, due to their healthy blood supply, will heal quickly between normal training runs. Boulder hopping, however, can cause more serious muscle tears or strains, which may need longer periods of recovery.

Tendons and bones, moreover, have less blood supply and heal much more slowly. Therefore, while your recovery period between runs may give ample time for your muscles to recover, your bones and tendons may suff er with the

increasing load, resulting in injury and unwanted time off .

So, if you have an injury or even if you would just like to improve your trail running performance and style, a biokineticist can help you. With a balanced individualised programme, you can prevent injuries and improve your trail running goals.

Most trail runners will experience discomfort or pain in the course of their running career. But when do you simply run through it, when do you need to take time off and when do you need to seek advice? Understanding your pain plays a major role in dealing with your pain, which is why we’re getting Tammy Reader to provide Full Stride readers with a regular Biokinetics column.

"We all get brief pains while trail running, but if you have persistent pain it is a good idea to seek advice."

When to Run, REST OR SEEK ADVICE?

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

experience into her work. For further information on biokinetics you can email Tammy at reader.tammy@gmail.com.

Tammy Readeris a registered biokineticist in Stellenbosch. She is a keen trail runner and mountain biker and enjoys incorporating her practical

experience into her work. For further

full stride 9

Gear FS

GEARFirst Trail Running KitHopefully with our guide to buying a pair of trail running shoes you’ve got shoes covered, so here’s a quick run-down of some other cool bits and pieces of trail running kit that’s sure to get you out on the trail and looking good.

GEARFirst Trail Running Kittrail running shoes you’ve got shoes covered, so here’s a quick run-down of some other cool bits and pieces of trail running kit that’s sure to

Asics Fuji Trail Long TightLots of okes are a bit hesitant to run in tights, but trust us once you make the change you’ll dig them. No chafi ng, no cuts and grazes on your lower legs when running on overgrown trails and they make you look and feel fast. Perception is everything! The Asics Men’s Trail Long Tights feature a hardy lower leg fabric to stop bushes tearing up your skin, a rubberised section on the knees to help with those hiking sections where you’ll need to put your hands on your knees to force them down and force you up the climb and zippered bottoms to make getting in and out of the tights that little bit easier. They’re constructed from Motion Dry fabrics to wick away your sweat and have mesh inserts behind the knee to increase ventilation. Plus they have a zippered pocket on the hip which is the perfect size for a compact smart phone, iPod, or an energy gel and your keys. www.sportsmanswarehouse.co.za.RRP 750

The North Face Better Than Naked TeeNot to be too fashion conscious,

but with colour-ways and the like you’re always going to look better

in the gear designed to go together, so ladies if it’s the Better Than Naked shorts you like you might as well go all out and get the North Face Better Than Naked tee too. Fortunately it’s pretty awesome too! Featuring athlete tested and competition proven design the Better Than Naked tee has a cut-out back which works in tandem with the FlashDry™ fabric. Like the shorts it features stitch-free critical seams to reduce chafi ng under your arms. The science isn’t all in the fabric design though; the tee also features body-mapped ventilation to keep you cooler for longer

during your runs. If you want to hit the trails with confi dence take a look at North Face’s product range. www.outpostrunning.co.za. RRP R 550

Asics Men’s Tiger TopThe Asics Tiger Top is a body

hugging 100% Polyester running top perfect for hitting the trails in.

It’s constructed from 100% recycled lightweight stretch fabric, so you can

be safe in the knowledge that you’re doing your bit for the environment while you’re out enjoying the great outdoors. It has excellent

moisture management properties to wick the sweat from your skin, keeping you

cool in the heat and making sure you don’t freeze when it’s cold. The Tiger

Top off ers UV protection and refl ective trimming to ensure you’re visible to

traffi c on your non-trail runs. www.sportsmanswarehouse.co.za RRP 450

Osprey Rev 6If you’re looking for a trail running hydration pack for longer runs then the Osprey Rev 6 is the way to go. It’s got all the bells and whistles, and it’s backed up by Osprey’s “All Mighty Guarantee”. They’ll fi x any damage to any Osprey bag (no matter how old your bag is) for free – so that’s a major draw card for purchasing any Osprey product. The Rev 6 includes a 1.5 litre bladder, which fi ts into one of the two large compartments in the pack. The other is perfect for stowing items like a light waterproof jacket or a warm top. It also has a third smaller compartment with a tag to clip your keys onto and space for your race food. On the one strap there is a handy cell phone storage pocket with splash/rain protection, which can clip off while on the other strap there is a small pocket for gels or a tube of energy tabs. The Rev 6 is available in Flash Green or Bolt Blue. www.adventureinc.co.za. RRP R1 000

Extreme 1K Zoom Head LightIt might be summer, but you can still do with a good quality head light for your trail running adventures. While

night running really comes into its own in the dark winter months, in

summer it’s great to hit the trials in the cool of the late evening. Normal

camping head lamps just don’t cut it; they cast more shadow than light and are sure to

leave you with sprained ankles, so rather get a proper light right from the start. The Extreme Lights 1K Zoom Head Light features a

single Cree XM-L2 U2 LED which can produce 800 Lumens of light for up to 3 hours with its rechargeable Lithium-ion battery. The Zoom lens casts the light

wide, creating a uniform illuminated area for about 10 meters ahead of you – meaning you’re not going to be taken by surprise by any ditch or root. The

Li-ion batteries have a three year life span and the 1K Zoom will provide up to 15 hours of light at the reduced output of 200 Lumens. With batteries included

it weighs in at 252g. www.extremelights.co.za RRP R 895

The North Face Better Than Naked Split ShortLadies, if you’re used to the standard road running shorts, or used to do athletics at school you’ll love running in North Face’s Better Than Naked shorts. They feature a similar cut and style to the athletic shorts you’re used to but with stitch-free seams, best-in-class breathability and complete non-hindrance of range of motion – hence the better than naked name. They’re constructed from moisture wicking FlashDry™ fabrics and are designed to ensure you don’t chafe on a long run. The Better Than Naked shorts also have a secure rear pocket, internal draw strings and stretch-mesh panels for mobility and ventilation. To top it all they’re from the North Face Flight Series® of athlete tested and competition proven products, so you know they’re the real deal. www.outpostrunning.co.za RRP R 550

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

December 2014RACE CALENDAR MPUMALANGA 3 Kinetic Night Trail Run Series 19 Magnolia Night Trail Runs 19 Sabie X Trail Run

GAUTENG 3 Kinetic Night Trail Run Series 6 Kinetic Adventure 25km

Adventure Race EASTERN CAPE 13 Kempston Hogsback Half

Marathon WESTERN CAPE 6 Delvera Falke Summer Trail Run 6 DVINE Estate Trail Run 2014 7 Spur Adventure Duo, Sprint and

Fun Run 9 Rally Run #3 Simons Town 14 Warwick Trilogy Trail Run 14 Kurland Summer Trail Run 16 The Wolf Trail Run 2014 21 Garden Route Trail Series #1 22 The Wreck Challenge 27 TOTAL Great Brakriver Moordkuil

Trail Run 28 Garden Route Trail Series #2 29 Sabrina Love Ocean Challenge KZN 6 KZN Summer Series #3

Falklands 7 Stihl Sharks Trail Adventure 14 Umhlanga Liberty Summer

Carnival Trail run & walk

January 2015RACE CALENDAR MPUMALANGA 31 Ilanga Trail Series -

Misty Mountain

31 Ultra Trail Mount Moodie GAUTENG 18 Intundla Trail Run, Triathlon

& Duathlon WESTERN CAPE 3 Jura Care Trail 3 The Knysna Trail Run 10 Sanlam Trail Run 15 & 6km 10 Post Turkey Trail Run 14 Spur Cape Summer Trail

Series #1 17 Sportsmans Warehouse

Resolution Trail Run 18 Spur Adventure Duo, Sprint &

Fun Run 24 The Jackal Trail Run 24 The Wolf Trail Run 25 French Flair Trail Run 28 Spur Cape Summer Trail

Series #2

KZN 24 Thrombi Xfest Trail Run 31 EstonDekade Colour Run NORTH WEST 11 Xdirt Triathlon Challenge 24 Totalsports XTERRA Buff elspoort 28 Puma Trail Run Buff elspoort OUT IN AFRICA 24 IMPI Challenge (Namibia)

February 2015RACE CALENDAR GAUTENG 7 Momentum Health

OatWellDualX#1 Hakahana 22 Hedianga Beas WESTERN CAPE 1 Spur Cape Summer Trail

Series #3 7 Spur Trail Series Silvermine

Mountain XL

10

INSPIRATION Station

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VERTICAL RUNNINGA race practically straight up the mountain, where the elevation gain is as steep as possible in as short distance as possible. Think racing up Table Mountain’s Platteklip Gorge, but starting down at Deer Park, for example. The standard distance is the Vertical Kilometre in which you’ll have to ascend 1 000m.

Sounds easy? Trust us, 1 000m is a long way straight up! At the 2014 Skyrunning World Championship, in Chamonix, France, the Vertical Kilometre race was won by the Spanish trail running superstar, Kilian Jornet. Jornet completed the 3.8km course in 34 minutes 18 seconds. The king of the Vertical Running races is the mammoth Red Bull K3. It’s a 10km run up to the summit of a 3 538m high Alpine peak in northern Italy. The race starts in Susa, which is located at 508m above sea level and climbs 3 030m to the summit of Rocciamelone.

Vertical Running is set to take off in SA in 2015, so keep an eye on the Full Stride events calendar for a race near you.

Mpumalanga

Limpopo

Northern Cape

Gauteng

Eastern Cape

Free State

Western Cape

KZN

North West

Out in Africa

CALENDAR KEY

8 Spur Adventure Duo & Sprint 14 Sportsmans Warehouse

Love Run 20 Totalsports XTERRA Grabouw 21 Puma Trail Run Grabouw 22 Spur Cape Summer Trail

Series #4 22 Spur Trail Series Elgin Valley XL 28 George Hops Festival Trail Run

KZN 20 Bonitas Sunday Tribune Three

Cranes Challenge NORTH WEST 21 Hartbeesmieliemyl

March 2015RACE CALENDAR GAUTENG 12 Merrell Autumn Night Run #1 14 Merrell Autumn Night Run #2

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.

MPUMALANGA 14 Adventure Lisa’s Forest Run

EASTERN CAPE 14 Lake Farm Charity Run

WESTERN CAPE 13 ProNutro AfricanX Trail Run 14 Investec Lions Head Challenge 14 The West Coast Warmwater

Weekend 14 Tortoise Tuff 30km and 21km

Goukamma Trail Run 14 Velddraf met Woorde Trail run

and MTB 22 Spur Adventure Duo & Sprint

FREE STATE 29 Vaal Eden Rhino Challenge

Trail Run OUT IN AFRICA 9 Ultra Marathon of Kenya (Kenya)

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