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The Calitz Column pg07

Xterra Gear Page 10

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March2015, Vol 02

Surfer’s Challenge Report Page 8

turn to page 4

Trail Running Calendar Page 11

Love to Run FS

www.issuu.com/FullStride

#TrailRunningFullStride FullStridesa@FullStridesa

There are few things more ingrained in our genetic make-up as humans than running. It’s so simple, one foot in front of the other, over and over, faster and faster until exhaustion. But like everything in our modern lives we like to make it complicated. So here’s to the humble pleasure of running.

Ancient hominids had to be runners, with only crude weapons for hunting and

protection, running was a means to a survival end. If you couldn’t run (or at least prove useful otherwise to someone who could) you didn’t eat and chances were you might well have been eaten. Generally then

we’re all descended from runners.There’s even a scientifi c theory,

though one not completely without detractions, called the Endurance Running Hypothesis, which postulates that “the evolution of certain human characteristics can be explained as adaptations to long distance running”, which

supports this. The belief is that early hominids, walking on two legs, developed endurance running abilities as an adaptation which helped them scavenge for food and then later for persistence (running animals down, much as wild dogs do) hunting.

As time passed and we became

running

The then and now of

modern humans, in evolutionarily terms at least, our brains became increasingly important and our legs didn’t have to work quite as hard. Bows and slingshots reduced the need for chasing prey, and so running as a sport was born.

The ancient Greeks of course were famous runners, with the fi rst incarnation of the Olympic Games featuring a number of running events, but they weren’t big on trail running for sport, though the world’s fi rst trail running super star was an ancient Greek. Pheidippides, with the threat of a Persian army invading Marathon to spur him on, ran from Athens to Sparta and on to Marathon (around 240km), in two

"The Endurance Running Hypothesis, postulates that the evolution of certain human characteristics can be explained as adaptations to long distance running."

Landie Greyling, the Trail Dussie, loving the simple pleasure of running.

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It’s hard to believe that this is the second issue of Full Stride already. I thought the three months

between issues would be ample down-time, but after a busy December January and February have passed in a frantic blitz. And sadly I’ve hardly run since December either.

Not that I’ve been inactive mind you, with Attakwas, the fi rst round of the Ashburton Investments National MTB Series, the Tankwa Trek and Xterra Lite all done before the end of February I’ve never been as fi t. But I have defi nitely spent too much time on the bike and I’ll be putting in some kays running the trails rather than riding them in March.

That also means I’ll be lining up with, hopefully 500 Full Stride readers, for the fi rst Full Stride event at Dirtopia on the 15th of March. We decided to sponsor three of Dirtopia’s trail runs for 2015 and we’re hoping to add an event in Jozi later in the year too. The fi rst one is the Full Stride Harvest Trail Run, held on the Delvera farm between Stellenbosch and Klapmuts. There are 5km, 7.5km, 12.5km and 15km distances on off er and entries are selling out fast so if you’d like to join the Full Stride team out on the trails get to www.dirtopia.co.za to enter.

Aside from Full Stride’s events the race calendar starts to fi ll up as the weather cools. For the Cape Town runners who can’t make the Harvest Run the Lion’s Head Challenge (14 March) is a great day out. In Joburg there’s the Merrell Autumn Run (14 March) and if you’re feeling super fi t you can head down to Hogsback, in the Eastern Cape, for the Merrell Hobbit Trail Run (25 April). There is also of course the fi rst two legs of the Wildrunner Mountain Challenge Series and the spectacular Molweni Trail Run (see the News for more) between now and our next issue in June.

The Molweni Trail Run is also doubling as the South African national trial running championships this year, so it’ll be a race to follow closely on Twitter if you can’t be there to run it.

Speaking of national titles, Trail

Run SA are raising funds to send teams to the long and ultra-distance trail running world champs this year. You can do your bit by purchasing a R200 raffl e ticket, which puts you in the lucky draw for an Otter Trail Run entry. Find out all about it on page fi ve in the News.

We’ve just started work on the Full Stride website, which we’re hoping will be up and running soon, but for the mean-time if you’re after trail running news, or just trail

running based distractions to while away the offi ce hours then follow Full Stride on Facebook, Twitter and Instagram.

See you at the Full Stride Harvest Trail Run!Cheers

FS Editorial

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

full stride's WEEKEND WARRIOR

full strideTaryn Kerr in action during the 2015

Ironman 70.3 in East London.

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Join forour Harvest Trail Run In this issue of Full Stride we

chatted to Discovery’s Reputation Management Consultant, Iron

(Wo)man and all round outdoor enthusiast Taryn Kerr. Here’re what she had to say about Trail Running:

FS: How did you get into trail running?TK: I have been a road and track runner for as long as I can remember and I very rarely wake up and think to myself that running is the last thing I feel like. Whilst training for the Two Oceans some years ago I had a scary realisation that I was bored of running the same road route in my small university town. So I entered a 10km trail run in Hogsback in the Eastern Cape – needless to say the beauty and technical diffi culty of the run was exactly what I needed to cure my running fatigue!

FS: This issue has lots of advice on how to climb well. What works for you when faced with a long, steep climb?TK: Generally, three things cross my mind when I am faced with a long, steep climb. Firstly, “tough hills don’t last, but tough people do”. Secondly, I make sure that I keep my head down and feet light as it is important to watch where you are going without placing too much weight on the entire surface of your foot. Lastly, and it is a challenge for someone so competitive, I tell myself that it is okay to hike as opposed to run when things get very steep and treacherous. As much as I run to compete, I know where my limit lies and when I am putting myself in danger of a bad fall.

FS: What do you love about trail running?TK: I love pushing my body to what I think is my limit, and then going beyond that limit! Trail running allows you to explore the intricacies of the location and gives you a sense of being truly at one with your environment. South Africa is so beautiful and has so much to off er, it would be a shame if we didn’t trot through our forests, across our mountains or along our beaches and drink the beauty in.

FS: How do you balance work and training?TK: I am lucky enough to work for Discovery, a company that has the core purpose of making people healthier so they understand that the training I do is crucial to my overall health and happiness. It can be tricky to balance training for a big event (such as when I trained for Ironman 70.3) and a busy work schedule – I am no stranger to early morning and late night sessions!

FS: What’s the toughest race you’ve done?TK: The Discovery Surfers Challenge was tough because it was my fi rst longer distance beach run, especially coming from Gauteng altitude and way of training. The toughest run I have tackled is defi nitely the Jeep Arminel Mountain Trail – it was freezing cold in the forest, the route was incredibly challenging and we got so lost that we wound up doing a bigger distance which we weren’t mentally prepared for. It is a run for the books though, I would tackle it again now with more experience.

FS: What’s your next big trail challenge?TK: For the next few months I am concentrating on the on and off road triathlon space, with Ironman 70.3 Durban and Xterra Pezula on the horizon. However, the next big trail challenge which I have always wanted to take on is the Otter African Trail.

FS: Where’s the best place to go for a trail run around Gauteng?TK: Gauteng has seen a recent buy-in from golf courses and schools that are willing to provide a location for some fun trails, which has been great for safety. For runners that are quite fi t but still ‘breaking in’ their trail running shoes, I highly recommend the night trail runs at Northern Farm. I have also heard that the runs held at Hennops River are amazing!

Follow Taryn’s adventures on Twitter at @Taryn_Kerr.

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.

@SeamusAllardice

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

www.capecycles.co.za

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FS Love to Run

from page 1 days, to enlist the Spartan support in the war. Then in the run that really made him famous he ran from Marathon to Athens (40km) to tell of the Greek victory. Legend has it,that on announcing “hail, we are the winners” to the Archons of Athens, he collapsed and died.

Making a swift departure from the Eurocentric, perhaps the best case for humans being born runners is made by Christopher McDougall in his book Born to Run (not to be confused with the Bruce Springsteen album of the same title – though that’s not a bad option to get your feet moving when the motivation levels are low). McDougall marvelled at the ability of the Tarahumara Indian tribe, from Mexico’s Copper Canyons, to run in thin sandals for ultra-distances without developing over-use injuries.

As an aside if you’re not into reading much you could wait for the Born to Run movie, which has no release date just yet, but will be directed by Peter Sarsgaard, with Matthew McConaughey playing the leading role.

Along with the Tarahumara Indians, in Africa there is quite a history of running too. The Kenyans of course dominate middle and long distance events on the track, road and the somewhat forgotten cross-country

discipline. And much has been written recently about their approach to racing and training. Their philosophy is so simple, if you want to get strong, run up hills. It also doesn’t hurt that the competition is super tough and the prizes of success are so high. Kenya is to running what Brazil is to football – an endless production line of raw talent hungry for success on a global stage. But while the Kenyans train on the trails, they race on the road and track so I’m digressing from the true goal here.

In South Africa the informal trail running history is strong. Chaka’s impi warriors ran barefoot to battle and in the mountains of the hinterland, the planes of the Karoo and the red sands of the Kalahari the San hunters loped tirelessly for hours when hunting.

Running is a simple activity. A means to so many human ends. For food. For war. For delivering messages. For glory and riches, for some. And for many and more: now for fitness and health.

But why not just run for the sake of running?

It’s a simple pleasure. You don’t need a bicycle, or a ball; or a racquet, or a court; or a team, or an opponent. It’s just you and the trail. With, not against nature. There’s no need to conquer a mountain, you need only summit it.

And don’t be afraid of taking technology on your journey. So

Locals and foreign athletes alike line up at the start of the Red Bull Reto Sierra Tarahumara in Mexico’s Copper Canyons.

A Tarahumara Indian running in thin sandals, as his forefathers did.

"And don't be afraid of taking

technology on your journey. So what

if you need a heart rate monitor and

Strava to quantify it for you?"

what if you need a heart rate monitor and Strava to quantify it for you? What matters is that you’re out there.

Take your phone with. Take photos at the top of the mountain,

or in the middle of the forest. They’ll help you remember. And post them to Twitter and Facebook and Instagram, because they’ll inspire others to get out there and run. And love to run.

MARCOS FERRO | RED BULL CONTENT POOL

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News FS

newsIf you’ve been trail running for a while and are looking for events to take your running to the next level then look no further than Wildrunner’s Mountain Challenge Series. Kicking off with the Jonkershoek Mountain Challenge on the 3rd of May and fi nishing with the mammoth Marloth Mountain Challenge on 26 September the three event series is perfect for upping your mileage and upping the challenge.

If you’re not quite up to the challenge yet there are also Lite versions of the Jonkershoek and Helderberg Mountain Challenge, plus a three runner relay team option for the Marloth Mountain Challenge and 10km races at each event.Find out more at www.mountainchallenge.co.za.

It seems Strava isn’t quite the force in trail running as it is in mountain biking, but trust us, download it to your smart phone or sign up and link your Garmin, Suunto, Timex, TomTom or Soleus account to Strava and get running. It’ll keep you motivated, get you chasing PB’s and KOM’s on your favourite sections of trail and if you use it correctly it’ll quickly become an indispensable training tool.

If you’re already converted to Strava and you are looking for more motivation join the Full Stride club on Strava. Check where fellow readers are running, fi nd

new trails and bring out your inner competitive streak as you race people you’ve never met to claim the bragging rights, for the most kays clocked up or the most altitude gained in a week.

Join Full Stride on Strava

Search for the Full Stride club in Strava’s ‘Explore > Clubs’ drop-down menu

or visit www.strava.com/clubs/fullstride.

The Molweni Trail Run is a spectacular two day trail run in Durban’s Krantzkloof Nature Reserve. The race starts with a tough prologue on day one (2 May), which although only 6.5km long will provide you with a stern test. The main event is the 32km solo run on the 3rd of May, which also doubles as the SA Trail Championships and takes in 2 000 meters of climbing.

The route is spectacular,

The Mountain Challenge Series

SUS out on the Mountain Challenge SeriesRace 1: Jonkershoek Mountain Challenge

When: 3 May 2015

Where: Jonkershoek Nature Reserve, Stellenbosch

Distances: 36km, 22km and 10km

Race 2: Helderberg Mountain Challenge

When: 17 May 2015

Where: Helderberg Nature Reserve, Somerset West

Distances: 24km, 15km and 10.75km

Race 3: Marloth Mountain Challenge

When: 26 September 2015

Where: Marloth Nature Reserve, Swellendam

Distances: 55km, 23km + 17km + 15km relay and 10km.

Molweni Trail Run

If you need more inspiration scan this QR Code to watch the 2015 promo-video.

Trail Run South Africa needs your help to raise the R160 000 to send 16 athletes to the Long Distance and Ultra World trail running championships in Europe this year.

The fi rst priority is to raise the money needed to send an 8 runner team to the World Ultra

1st prize:A 2015 Otter Trail Run Entry 2nd prize:A R2000 Adidas Hamper 3rd prize:A BOS Sport Hamper.

The prizes on offer are as follows:

Help Trail Run South Africa and Win Lake Annecy,

France

You can help out by visiting http://www.entrytickets.

co.za/eventview/otterraffl e or by scanning this QR Code.

Championship at Lake Annecy, France on 30 May 2015. Once that goal has been reached the focus will shift to fi nancing the 8 runner team to compete in the World Long Distance Championships at Zermatt Marathon, in Switzerland on the 4th of July 2015.

Trail Run SA are budgeting a very frugal R10 000 for each athlete, but with the numbers involved that fi gure adds up quickly. You can help them fi nance the teams by purchasing R200 raffl e tickets (the more you buy the more chances you’ll have of winning).

traversing pristine KZN coastal forest and lush grasslands. While the game park setting affords runners the potential of sightings of wildlife like, zebra, bushbuck, duiker, vervet monkeys, rock hyrax, mongoose and maybe even a genet.Entries are open on: www.molwenitrailrun.co.za, and if the 32km is too far for now, there’s also an 8km fun trail and a Mini Molweni for the kids.

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Stride out on the Helderberg Mountain Challenge on the 17th of May 2015.

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FS Gombie’s Trail Running Guide

Enter a raceWith so much on off er all around the country it’s easily achieved. From 8km races on scenic wine farms, to more challenging monster 100km runs in the Lesotho Highlands. The question really is what to do and when. Why not check the Full Stride events calendar and see if there are any races that catch your eye?

Alternatively, check out the calendar and start planning your holiday destinations around races. Either way, deciding in advance will give you a chance to mentally and physically prepare for the event.

If you’re looking for advice, I highly recommended the Wildrunner Trail Series. It takes place in summer and winter in Cape Town, Johannesburg and KZN. With newly introduced batch starts it’s a great series of events for hardened trail runners and novices alike.

Slow it downRacing aside, I recently had a chance to hike a route that I have been meaning to do for a while. Yes, hike! Not just a gentle hike up some gentle slopes, this was up Indian Venster – the, rocky, front face of Table Mountain. I was very glad to be guided, by the safety conscious, Ghaleed Nortje from Running the Cape. There was no running, we took time to take in the views, overcome the dizzying heights, and get to grips (literally) with some climbing.

Hitting the trails is not all about racing or trying to top the Strava leader board. Firstly, hiking (or even walking for that matter) has a greatly positive eff ect on your running. Ultra runners use a combo of running, walking and again running to boost endurance, build strength and increase time on their feet. Secondly, whether you are

March MotivationSo it’s March and the bang of energy you started 2015 with is starting to fade. Maybe you’re fi nding yourself getting bored on your runs, the motivation is fading, your goals are starting to seem impossible to reach, and that little piece of belly you were trying to lose seems to be in love with you and refuses to leave. Michael Gombart has faced these demons before and these are his tips for surviving the ides of March.

hiking or running, taking it at your own pace, stopping to take in the view or some pictures is ultimately what it’s all about. If you do this already then you are already winning, if not try on your next trail run to slow it down a little, stop to take in the view every now and then.

Hiking will also give you a chance to check out a route before you run it and hiking up steep slopes will also help strengthen those all-important glutes too.

Choose a destination (un-circle yourself)If you’re serious about running, the weekend long runs are important, but keeping motivated for the extra mileage can be difficult. Personally, on the weekends I like to make it a journey, and try to include the family.

Why not get a loved one or friend to drop you off at your start point? Then plan the route to end near a coff ee shop or restaurant, so you can meet up again for a well-earned breakfast and coff ee afterwards. In my case it’s a scone and Cappuccino at Kirstenbosch Gardens after a run over the Mountain.

The benefit of this is that you aren’t repeating yourself and you feel a sense of achievement as you have traversed or travelled somewhere. It needn’t be a journey worthy of Lord of the Rings, or a traverse on the scale of Ryan Sandes and Ryno Griesel’s amazing Drak feat, 10km to 30km will do. Mentally, it’s easier to travel towards something, instead of knowing you must turn around and head back.

Join the clubIf you really want to push your training seriously, why not join your local running club and they will be able to put you in touch with a coach who can take you to the next level. For a list of running clubs check out Outpostrunning.co.za’s directory to fi nd a club near you.

Hill Intervals Training Plan

If motivation isn’t a problem for you, scan this QR code

to download Michael Gombart’s simple guide to running hill intervals. It’s sure to get you racing up hills that would normally be your kryptonite within a few short weeks.

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

Freshen up your motivation levels by going on a hike and

try a new and challenging route

CHRISTIAN PONDELLA | RED BULL CONTENT POOL

full stride 7

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.

The Calitz Column FS

KELVIN TRAUTMAN | RED BULL CONTENT POOL

Lung busting, leg burning climbing, it’s an art, and with AJ Calitz’s advice you too can be fl ying up Lion’s Head.

Nothing in racing gives me the thrill like seeing someone drop off when I’m pushing

the pace up a climb.But how does this work? What do

you do? What do you focus on?In essence, whether you are riding

or running, the principles are exactly the same.

To me climbing is relatively simple:

One: No one likes climbing training - initially. Stick to it, you will learn to love it. That lung busting, leg burning, light headed feeling becomes an addiction once you learn to embrace it. It is like anything in life, if you are not good at it, you dread it, but if you do something enough, you will learn the craft, and learn to love the climb.

Two: There are no shortcuts here, you need to spend the hours on the trail or in the saddle to prepare your mind and body for the onslaught of climbing. Get comfortable with trying diff erent things in training. In cycling it a bit easier to explain, for example try standing/sitting down/the pantani

hop (stand 10, sit 10). In trail running try adjusting your pace in training to fi nd your trot (see below). No one can tell you what the best way is, you need to fi nd out for yourself.

Three: Form, focus on relaxing your shoulders, arms, neck - everything that does not propel you forward wastes energy. Focus on your form, get your pedal action or stride length right, if running, work with your arms, if riding, focus on getting drive throughout the pedal stroke. Keep you upper body as still as possible.

Four: Short steps, light gears. Spinning or trotting up a climb has been proven to be more eff ective than grinding up and wasting energy. Remember we are talking about a 1 to 2% diff erence between you and the guy or girl next to you - the little things make a massive diff erence. You will have more traction and adapt to the surface easier that way - the last thing you want is to start slipping - it wastes time and energy.

Five: Rhythm, get it, keep it. I try to get a rhyme or words and beat of a song

Climb like a King (of the Mountain)

AJ Calitz is from a cycling background and as a result believes you don’t get dropped on a

climb... ever. It is a pride thing, “mano a mano” – who can suff er more than the others and can

win this caveman battle…

"Form, focus on relaxing your shoulders, arms, neck - everything that does not propel you forward wastes energy."

in my head that corresponds to the steps I am taking. I have always found the line from Finding Nemo “just keep swimming, just keep swimming” to work really well.

Six: Don’t attack the climb, rather attack the other athletes. Approaching a climb with a very high heart rate, you will struggle to maintain it at a workable rate for the duration of the climb, rather start the climb at a slightly lower intensity and increase as you go. It is not how you start, it is how you fi nish that counts.

Seven: Practice hill intervals - true climbers have the ability to break rhythm and accelerate violently for short bursts to break away – it is an invaluable skill, even if you are not trying to win the Tour de France or the Red Bull Lion Heart.

Seven: Just keep doing what you are doing, if the others could stay with you, they would have. You are not going to collapse or break – breathe deeply, stay focussed.

Climbing, like many things in life is not dependent on external factors. It is an internal struggle between you and yourself – the question is: are you tough enough?

DOM DAHER | RED BULL CONTENT POOL

Follow the world’s fastest climbing trail runner, Kilian Jornet on Twitter @kilianj.

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FS Run Report

The Surfers Challenge, it turns out for those of your outside of the Eastern Cape, was started

41 years ago because of a rivalry between runners and surfers in East London, fuelled by banter at the local watering hole. The Surfers not having fared so well in a road run against the runners, wanted a second chance. This led to them hitting the surfer’s turf and running the beach from Kwelera River mouth at Yellow Sands to Nahoon Beach.

In 1975, a mere 36 participants lined up. By 2015 the event has grown phenomenally to 4 000 participants by adding extra races to include the whole family like the junior’s 5km run, a 10km walk/run, a paddle race and the main event.

The main event (a 16.45km run along the beach, with some rocky sections and three river crossings) starts on the side of Kwelera river mouth, heads along a short jeep track before winding down onto the beach at Sunrise on Sea. The route then opens onto the rocks past Rainbow Valley, heading towards Gonubie River. A quick swim later and the route heads through Gonubie on tar roads, before joining the beach again towards Bonza Bay. The fi nal last river crossing is at the Nahoon River, followed by a couple of hundred meters dash to the fi nish.

Lining up at the start, I was nervous. This would be my fi rst race that included water crossings, and images of bull sharks and riptides stubbornly occupied my mind. I decided to focus on the technicalities of the race ahead to distract myself. The most important aspect I had to remember was that I needed to keep to the front of the pack on the jeep track section at the start, as I was warned of bottlenecks in the

narrower sections. On the starter’s sound I sprinted into the lead.

Probably looking like a startled hare, I managed to stick with the front two runners down onto the beach, feeling rather chuff ed, but that soon changed. When we reached the beach, the reality of running on sand hit me, and it was not a light bulb moment. It is completely energy sapping, and form breaking. It felt like the sand was trying to swallow my shoes. Scrabbling to fi nd some stable footing, I tried running close to the waterline, but the slippery and extremely loose pebbles off ered no more traction. It all seemed to merge into one nightmare.

Then it really sunk in, this is no trail run, it really is a “challenge”!

Eventually, I could see Gonubie and the river crossing ahead. I had been dreading this part, as I knew some form of swim awaited. The upside, I thought, would be the tar road section through Gonubie. With visions of bull sharks returning to the forefront of my mind, I approached the river. It looked simple and harmless enough, with life guards on standby. Harmless it was not, yours truly jumped in and started swimming, or so I thought, doing doggy paddle, half drowning, downing salt water, fl oundering…

After drifting away from the rope, I managed somehow to get back to it and wade across. (Which I am told is how it should be done). Making a quick recovery, I went up the beach onto the road, which I would usually regard as my friend, but that was not case. Dripping wet, spitting salt water and my heavy grip trail shoes now soaking wet (not the best choice) I pounded the tar through Gonubie.

The locals were out in their numbers, spraying water, cheering

Surviving the Discovery Surfer’s

CHALLENGEWhen Michael Gombart received the

invitation from Discovery Health to run the Discovery Surfer’s Challenge in East London he wasn’t too sure how it related to running.

So he had to ask Google…and braaing. All-in-all creating a great atmosphere, which defi nitely raised the spirits. At this point Shaun MeikleJohn (a Comrades winner, with another 10 gold medals and 16 silvers) came past, to my dismay, but then again being passed by a legend doesn’t happen every day. (Thank goodness!)

From here on in, I knew it was all about hanging in there, and appreciating the view to the fi nish as I was clearly unprepared for the challenge. This section gave me a chance to chat to some fellow challengers and pass along some of the encouragement that I had been off ered on this journey.

Back onto the beach I received another beating from the sand and loose rocks all the way to Bonza Bay, where the sand got a little fi rmer near the water line and the slope of the beach evened out. A little wade through the Quinera Lagoon, and it was 2kms to go. From there I really just decided to take it fairly easy and appreciate the intensity of the challenge and the amazing scenery this race takes you through. With the epic dunes on the right, the wild open seas to the left and the amazing

camaraderie throughout, it’s easy to see why after 41 years it keeps growing, year on year.

Once you across the Nahoon River the cheering crowds provided me with the energy to drive towards the fi nish line, where a very hard earned 41st Discovery Surfer’s Challenge t-shirt awaited. I’ll wear it with pride until the 42nd Surfer’s Challenge next year.

With Discovery’s support, the fantastic event has really grown and has even attracted many a great South African runner. Bruce Fordyce comes back year after year and Shaun MeikleJohn has put in solid performances in the Challenge over the last two years. It’s a run that should be a ‘must do event’ for anyone who has donned a pair of running shoes and is able to make it to East London.

On my fl ight home to Cape Town, a lady boarded the plane wearing the Surfer’s Challenge shirt, so I asked if it was her fi rst one. Yes she replied, it had been on her bucket list, but even though she’d ticked it off she’d be back again next year, for what the East London locals proudly call “their Comrades”!

where are we?Starting at the Kwelera River mouth, a 25km drive north of East London, and fi nishing on Nahoon Beach nearly 17km later the Discovery Surfer’s Challenge is far harder than the distance suggests. The blend of sand, pebble, shingle beach terrain and three river crossings all take their toll on the runners. Interestingly enough it was only for the 26th running of the Surfer’s Challenge that the course was properly measured, when surfer John Pollock measured it with a measuring wheel and proved it to be 16.45km rather than the 18km the early entrants had estimated it.

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is far harder than the distance suggests. The blend of sand, pebble, shingle beach terrain and three river crossings all take their toll

SO

U

TH AFRICA

Port Elizabeth

East London

N2

Eastern Cape

N1

The addition of shorter distances has turned the Surfers’ Challenge into a “Must Do Event” for

the whole family.

The river crossings are best negotiated by pulling yourself across on the ropes provided.

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. We off 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

Garden Route Self-Catering AccommodationYATE FARM RETREAT

full stride 9

Biokinetics FS

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

The iliotibial band (ITB) is not a muscle;

it is a long thick fibrous band that runs down the outside of the thigh. This band attaches at the top of your thigh and continues down the side of your leg and inserts just below your knee.

What is Iliotibial band friction syndrome (ITBFS)?More commonly known by runners as ITB, this syndrome is caused by repeated trauma. This overuse creates stress that your body cannot repair resulting in soft tissue damage. ITBFS can usually be treated conservatively through strengthening, stretching, soft tissue release and modifi ed training.

Weight bearing increases the compression and friction over the bony protuberance of the knee (lateral femoral condyle) and hip bone (greater trochanter). When straightening and bending the knee, the ITB snaps forward and backward over the bony bump (femoral condyle) just above the knee. This repeated sliding can cause friction and inflammation.

CausesVarious factors can predispose one to ITBFS such as muscular weakness, tightness, fatigue or

ground impact, all attributing to faulty running biomechanics. Individuals with misalignment problems such as diff erent leg lengths, bow legs and over pronation are also prone to this problem.

Training errors, similarly, play a major role in the development of ITBFS. Sudden changes in your running surface, running on a cambered surface or running with worn out or unsuitable shoes can increase your risk of ITBFS. Signifi cant changes in the speed, distance and frequency of your training runs can also have an impact.

SymptomsRunners suff ering from ITBFS will typically experience pain after running a certain distance. This pain will be felt on the outside of the knee, 2 – 3cm above the joint line. Pain may also be felt on the outside of the hip and there may also be a clicking sensation just below the knee. Pain is commonly felt during the contact phase (weight bearing) of the gait and can range from tightness to a stinging sensation. As the condition progresses, the pain will be felt earlier and earlier in the run. Runners will experience discomfort when ascending or descending hills, as well as during stair climbing.

If help isn’t sought, the discomfort will become increasingly painful, sharp and localized, until it eventually restricts running and becomes continuous even when not training.

Runner’s Injury #1: ITB FRICTION SYNDROMEThere are a few injuries that trail runners typically pick up and they can really be annoying for any avid trail runner. So Full Stride Biokineticist, Tammy Reader, is penning a series of columns on them for you, starting with the dreaded ITB.

Treatment and PreventionPrevention is better than cure. Due to the progressive nature of this overuse syndrome, the sooner you see a biokineticist, the better. If caught early enough, a mild case can be treated at home by rest. However, if the muscle imbalance is not rectifi ed, the problem may return.

If you feel pain on the outside of your knee while running, decrease your mileage and incorporate a walking warm up or better still, take a few days off . Cross training by swimming (not breaststroke) or aqua jogging is a great way to keep your fi tness up without aggravating your ITBFS. If the problem persists, however, it is advisable to visit a biokineticist to prevent the problem from becoming chronic.

The biokineticist will conduct a physical evaluation and a gait analysis (running pattern). They will look for signs of ITBFS and more importantly fi nd the cause of the problem. After the assessment, they will normalise the range of motion in the surrounding muscles and release restrictions. They will then give you strengthening and stretching exercises for your knee, hip and leg muscles.

All trail runners should be incorporating a personalised strengthening/stretching programme into their weekly routine. In addition they should replace their shoes regularly (approximately every 500 – 800km) to reduce unnecessary forces being transferred into the knees. Runners prone to ITBFS

should be strengthening and improving the fl exibility of the muscles around the thigh and pelvis. Mileage should be increased slowly by 5-10% a week in order to allow muscles, tendons, ligaments and bone to adapt to the stress, and, similarly, hill training should be introduced gradually.

Running on cambered

surfaces, like the beach,

can cause ITB

10 full stride

FS Gear

GEARXterraTriathlons are gaining in popularity rapidly and after doing the biggest Xterra in the world, the Totalsports Xterra Grabouw it’s easy to see why. So if you’re keen on trying out Xterra, Cross-Tri or any of the other off-road triathlons out there here’s what you’ll need.

First Ascent Number Belt

First Ascent ➔Ladies’ Speed

Tri-Suit

Salomon Quicklace Kit

First Ascent Race Vest

Visor cap

First Ascent Race Tri-Tights

First Ascent Ladies’ Speed Tri-SuitThe First Ascent ladies speed tri-suit is a single piece triathlon specific garment, designed to wear throughout short distance triathlons. With a tri-suit on there’s no need to change between the different legs of the triathlon which saves valuable time in the transition area if you’re racing or reduces the number of things to worry about if you’re just taking it socially. Tarryn de Beer tested the First Ascent ladies speed tri-suit for Full Stride at Xterra Grabouw and she had the following to say: “once the race started I never gave the tri-suit a moment of thought, it was very comfortable and didn’t hinder my movements at all.” And that’s exactly what you want from any sporting kit, to be able to put it on and just go out there and do your thing without having to think about it again.

Tarryn’s only problem with the tri-suit was the leg fit, where the medium size didn’t fit snugly around her upper legs. Tall skinny ladies, like Tarryn, might be better accommodated by the tri-vest and tri-tights

combo, where they can get the longer cut of a medium top with the skin-tight fitting of a small bottom.

From a tech point of view the Speed Tri-Suit, comes in a men’s cut too, and features, aqua-pro fabric which repels water, cellular mesh which adds breathability, hydrosleek pockets, built in inner support, reflective trim for visibility, a lockable YKK front zipper, and certain seal elasticated armholes and neckline. www.firstascent.co.za RRP R999.

Squirt Barrier BalmAnother handy Xterra goodie bag product was the tester

tub (10g) of Squirt Barrier Balm. For triathlons like cycling a good chamois cream is essential, perhaps even more so as

you’re adding water to the mix. Squirt’s Barrier Balm contains dimethicone, melaleuca, and lanolin, has a light tan colour and an ointment like consistency. It worked a charm for Xterra. www.squirtlube.com.

First Ascent Men’s Race Tri-VestDesigned to be paired with the First Ascent Men’s Race Tri-Tights the First Ascent Men’s Race Tri-Vest is the top part of the combo obviously. If you’re not 100% comfortable swimming in a top, or don’t like the feeling of one under your wetsuit in a triathlon held in colder climates, then you might want to just pull it on

in transition 1. Seamus Allardice raced the entire Xterra Lite route in the combo and found the top to be super

comfortable and well cut for a skin-tight fit. It did ride up slightly in the water while awaiting the

starter’s orders for the wet start and the back pockets can be difficult to locate – but the first isn’t a serious complaint and the second is easily remedied by training in the top a

few times before race day. The Race Tri-Vest is also available in a ladies’ cut and features the same

technical specifications to the First Ascent Men’s and Ladies’ Speed Tri-Suits. The number of athletes wearing the First Ascent triathlon gear at Xterra proves that the South African apparel manufacture has really hit the sweet spot of cost and quality. www.firstascent.co.za RRP R649.

First Ascent Men’s Race Tri-TightsHaving ridden the Tankwa Trek the weekend before Seamus Allardice was a little worried that the thin chamois in the First Ascent Men’s Race Tri-Tights might not offer the protection he needed. But his fears were in vain. The Race Tri-Tights are very comfortable, provide complete freedom of movement for the swim, bike & run and the fast dry MTRI-1 chamois pad offers all the comfort you’ll need on the bike (especially for shorter distances) without getting in the way on the run.

He experienced no chafe and like Tarryn de Beer never gave the First Ascent kit any thought during the race. Guys, if you’re looking to test the triathlon waters without taking the financial plunge of getting all the kit, you’ll be well served by purchasing a pair of First Ascent Race Tri-Tights and completing the bike and run with a normal sport’s top on (ladies you’ll probably have to get the whole kit we’re afraid).

The pocket on the leg of the Race Tri-Tights is also a handy feature as it’s the most easily accessible in the kit and it is even big enough to hold a half full USN Vooma Gel tube (the tube when full was strapped to the top tube of Seamus’s bike for easy initial access). The Race Tri-Tights are also available in a ladies’ cut and features the same technical specifications to the First Ascent Men’s and Ladies’ Speed Tri-Suits. www.firstascent.co.za RRP R649.

Salomon Quicklace KitYou really don’t want to be wasting time tying your trail running shoe laces in transition two, between the bike and the run legs. And worse still you don’t want your hastily tied laces coming undone. There are a fair number of options out there for rapid shoe tying, but few as tried and tested as Salomon’s Quicklace system. Swap your normal laces for the Quicklaces before race day, leave your shoes wide open, slip your feet in and run the toggle down to tighten. Simple and effective. www.salomon.com/za RRP R99.

Visor CapKeep the sun out of your eyes and off your face (or stop you from looking like a bug eyed alien in your sports sunglasses). Stillwater Sports and Entertainment provided Xterra SA branded visor caps in the race goodie bags, but if you’d like one now for training try the Capestorm Stretch Visor. www.capestorm.co.za RRP R130.

First Ascent Number BeltAnnoyingly you need your race number pinned to

your back while on the bike leg and then to your front on the run, so the easy solution is an elasticised number belt. First Ascent does one for R99 and it

works a charm. Plus it has three elasticised hoops for energy gels, which could come in handy on longer distances. www.firstascent.co.za RRP R99.

CALENDARAdvertise 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

March2015RACE CALENDAR MPUMALANGA 14 Adventure Lisa’s Forest Run GAUTENG 4 Kinetic Night Trail Run 8 Jump City Challenge 8 Turbovite Jump City 12 Merrell Autumn Night Run 14 Merrell Autumn Run 14 IMPI Challenge 18 Petzl Night Adventure 28 Warrior Race #3 EASTERN CAPE 7 The Cabbage Patch Trail Run 14 Lake Farm Charity Run 14 Dusk to Dawn 12 Hour Night Trail

Run Relay 21 Away the Faeries Trail Run & Walk WESTERN CAPE 1 Vivobarefoot Nature’s Way

Trail Run 5 Alto Night Run 3 2015 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 Aca Joe Westcoast Warmwater

Weekend 14 Reliance Veldtrap met WOORDE 15 Full Stride Harvest Trail Run 20 Kingfi sher MTB & Trail Run 22 Spur Adventure Duo & Sprint 28 TSiBA Trail Run 1 2015 29 Easter Trail Run 29 Spur Adventure Trail Fun Run FREE STATE 12 Kinetic Double Moon Adventure 29 Vaal Eden Rhino Challenge Trail Run KZN 11 Giba Monthly Night Trail 14 Inkambo Run Walk 21 Milestone Trail Run 28 Drakensberg Northern Trail 29 Umhlanga Liberty Easter Carnival

Trail Run OUT IN AFRICA 9 Ultra Marathon of Kenya (Kenya) April 2015RACE CALENDAR GAUTENG 1 Kinetic Night Trail Run 11 Urban Series 2015 12 Kinetic Adventure 16 Biogen Lumo Night Trail Run

presented by Runtastic 18 Urban Series 2015

EASTERN CAPE 3 The Chintsa to Kei Mouth

Coastal Challenge 25 Merrell Hobbit Trail Run 2015 29 X-Berg X-Treme Challenge and

Mini Challenge WESTERN CAPE 3 Two Oceans Trail Run 2015 3 Pennypinchers Cairnbrogie Easter

Trail Run 4 SPAR Goukamma Traverse 2015 4 Overberg Valley Trail Run 8 Merrell Autumn Night Run Series #1 11 IMPI Challenge Obstacle Trail Run 15 Merrell Autumn Night Run Series #2 18 Way2Wine 19 Volunteer Wildfi re Services: Fire &

Fynbos Awareness Day 19 Dirtopia Trail Run Challenge 22 Merrell Autumn Night Run Series #3 25 K-Way Platteklip Charity Challenge 26 Arabella Challenge Trail Run 2015 NORTHERN CAPE 25 Oorlogskloof Mountain & Gorge

Trail Run KZN 5 LoveTrail at Splashy Fen 2015 5 Umhlanga Trail Run and Walk 12 Columbia Trail Run 15 Giba Monthly Night Trail 18 Bishopstowe Trail 18 Howick Forests 25 Ingeli NORTH WEST 11 The Beast OUT IN AFRICA 4 Phoenix (Lesotho) May2015RACE CALENDAR GAUTENG 6 Kinetic Night Trail Run 10 Nogwaja Trail Run 30 Night One Series EASTERN CAPE 8 Pondo Drifter 2015 9 Blanco Trail Run WESTERN CAPE 2 Trails In Motion 3 Jonkershoek Mountain

Challenge 2015 9 Leipzig Country House Trail Run 10 Autumn Trail Run 16 TSiBA Trail Run 3 2015 17 Helderberg Mountain Challenge 2015 17 Constantia Valley Trail Run 24 The Beast Ultra Trail Run 2015 30 Montagu Mountain Mania 2015 30 Darling Brew Extreme

KZN 2 Molweni Trail Run 9 Mnweni Marathon 2015 13 Giba Monthly Night Trail 16 Winter challenge 1 17 Husqvarna Classic Mid-Illovo

MTB Challenge and Trail Run 21 The Giant’s Cup Trail Run 2015 23 Hilton College Trail LIMPOPO 23 Nedbank Save The Rhino Trail

Run 2015 NORTH WEST 2 Warrior Race #4 25 FNB Platinum Trail Run OUT IN AFRICA 8 LUX Royal Raid (Mauritius) June 2015RACE CALENDAR GAUTENG 12 Trails In Motion 19 Momentum Health OatWell

DUALX #2 21 Spur Gauteng Winter Trail Series 2

of 4 2015 21 Spur Trail Series Gauteng Winter

XL 2015 MPUMALANGA 13 Uitsoek 27 Misty Mountain Winter Warmer KZN 6 The Oxpecker Trail Run 6 Winter Challenge 2 10 Giba Monthly Night Trail 13 The Ballito Stages 19 Winter Challenge 3 27 Umngeni River Run 27 Jump City Challenge NORTH WEST 14 Spur Gauteng Winter Trail Series 1

of 4 2015 28 Spur Gauteng Winter Trail Series 3

of 4 2015 EASTERN CAPE 19 Katberg Eco Trail and Sky Trail WESTERN CAPE 6 Old Fishermans Trail Challenge 2015 13 Outeniqua Quest 13 Fernskloof Trail Run 2015 14 The Greyton Classic Trail Run 19 Grootvadersbosch Trail Challenge 19 Grootvadersbosch Trail Run 19 Merrell Outeniqua Traverse 2015 21 Mid Year Trail Run

NORTHERN CAPE 2 Richtersveld Wildrun™

INSPIRATION Station

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.

SALOMON TRAIL TV Salomon Running TV is a trail running YouTube series now in its fourth season. Produced by South African independent fi lm company, The Africa Attachment, Salomon Trail TV has become be a trend setting force in the world of trail running. With cinematography by Dean Leslie, Kelvin Trautman, Dale Hunt, Deon Van Zyl and Christian Walter, Salomon Trail TV is a captivating journey into the soul of trail running, which will have you gripped as the viewer – regardless of your affi nity to trail running as a sport. Season four premiered on the 10th of February 2015, with a show dedicated to trail running’s ultimate fan, Bill Dooper. Bill may have never run a trail Ultra-Marathon, but that doesn’t stop him from supporting all those who do in the Colorado trail running mecca that is Leadville.

To watch the full season as soon as each episode is released subscribe to Salomon Trail Running’s YouTube channel or scan the QR codes to watch the Season 4 teaser and the fi rst episode.

11 full stride