Runner's World South Africa - November 2016.pdf

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SA’S BEST-SELLING RUNNING MAGAZINE
Race-Read
In 7 Weeks!y
p80
Sean Sanders,
24, has a morning
routine to thank for
his daily dose of
motivation.
p44
“I Swopped
Cholesterol
For Comrades…
And Ran Off 40kg!”
p20
From Foodie & Marathoner
Kamini Pather
9 Best Headphones
For Runners
NOVEMBER 2016
SOUTHERN AFRICAN EDITION
11269
p41
www.runnersworld.co.za
RSA R39.00 (VAT INCL)
R41.50 (Foreign Countries)
NAMIBIA N$41.50
9 771021 566004
RUN LONG.
RUN LIGHT.
RUN.
WARM-UP
CONTENTS
THE LOOP
06
NOVEMBER
2016
RAVE RUN
10
EDITOR’S LETTER
14
60
NUTRITION SPECIAL
DELICIOUS, NUTRITIOUS… FAST!
Celebrity chef, SA
MasterChef
winner
and marathoner Kamini Pather shares
four of her favourite healthy recipes: a
quick, easy and energising breakfast,
lunch, supper – and a healthy snack.
BY MIKE FINCH
ON THE COVER
Eat Right, Get Lean.........................73
Delicious Meal Plans.....................60
Motivation Strategy.......................41
The Ultimate 5-K Plan....................80
Speedy Recovery..........................44
Run It Off.........................................20
Music And Running.......................54
Best Headphones..........................47
54
73
DOO BEE DOO BEE
DOO… PUFF PANT!
NUTRITION SPECIAL
80
RUN FAST, EAT SLOW
Music can make you a
faster, leaner runner, able to
recover at lightning speed.
Here’s how to make the most
of your playlist.
BY LISA NEVITT
What do you get when an
Olympian and a trained chef
write a cookbook? Healthy,
delicious meals for runners.
BY SHALANE FLANAGAN
AND ELYSE KOPECKY
RUN YOUR FIRST
(OR FASTEST) 5-K
Looking to take on your first-ever
race, or aiming for a new PB?
There’s no better distance than
the 5-K. Get prepped to toe the
start line with confidence with our
success strategies and training plan.
BY SAM MURPHY
PHOTOGRAPH BY
TOBY MURPHY
NOVEMBER 2016
RUNNER’S WORLD
3
WARM-UP
CONTENTS
40
WE’RE ALWAYS
RUNNING AT
RUNNERSWORLD.CO.ZA
P H OTO G R A P H B Y E WA L D S A D I E
42
SUMMER HYDRATION
Beat The Heat
Soaring summer
temperatures can make
running feel uncomfortable
– but only if you let them.
For top tips to help you
prepare for running in the
sun, visit
runnersworld.
co.za/heatstreet
34
HUMAN RACE
17
19
20
25
28
Leonard Jingose
The
development coach.
The Singlet
He knows it all.
I Ran It Off!
Greg Korck swops
cholesterol for Comrades.
By The Numbers
Chariots Of Fire.
What’s Hot Now?
KFM radio
presenter Carl Wastie shares his
favourite songs for running.
MIND+BODY
42 Tame The Flame
Prevent chronic
inflammation to stay healthy.
44 The Body Shop
Five exercises
that boost post-run recovery.
FUEL
45 Fridge Wisdom
Gel, bar, or drink?
How you get your carbs can impact
your performance.
GEAR
47 Pound For Sound
The latest
options for taking music on the run.
ON THE COVER
NOVEMBER
2016
Eat
Right,
Get
Lean!
Sure–Fire Ways To
Fuel Your Runs
And Boost Energy
SA’S BEST-SELLING RUNNING MAGAZINE
THE GOOD FOOD ISSUE
PERSONAL BEST
TRAINING
34 Speed For All
The right interval
workout can help you achieve
any running goal.
36 The Starting Line
The run-walk
method is still a great way to get
every runner to the finish.
38 The Fast Lane
Trying to PB at
your next 42.2? Pay attention to
these small details.
39 Race Prep
Test yourself in
training – to predict how fast
you’ll finish your next race.
40 Summer Prep
Modify your
warm-up to run fast on hot days.
41 The Sport Scientist
When should
you surge?
85
RACES+PLACES
Racing Ahead
5-K
(Or Fastest)
Race-Ready
In 7 Weeks!
p80
Sean Sanders,
24, has a morning
routine to thank for
his daily dose of
motivation.
YOUR FIRST
5 Easy
Post-Run
Exercises
p44
A Speedy
Recovery
COLUMNS
22
The Newbie Chronicles
Finding Rhythm
BY KATHRYN ARNOLD
The Road Scholar
Bend It Like Barbie
BY KIM PENSTONE
Running The World
The Beauty Of The Unfamiliar
BY RAE TREW-BROWNE
Back of the Pack
Your Pace Or Mine?
BY BRUCE PINNOCK
“I Swopped
Cholesterol
For Comrades…
And Ran Off 40kg!”
p20
From Foodie & Marathoner
Kamini Pather
Delicious,
Super-Healthy
Meal Plans
Does Music
Really
Make
You Faster?
NOVEMBER 2016
SOUTHERN AFRICAN EDITION
WIRED OR
WIRELESS?
9 Best Headphones
For Runners
11269
Beginners
The Simplest Way
To Stay Motivated
p36
www.runnersworld.co.za
RSA R39.00 (VAT INCL)
R41.50 (Foreign Countries)
NAMIBIA N$41.50
9 771021 566004
24
26
Runner
– Sean Sanders
wears top by Puma, shorts
by Asics and shoes by New
Balance
Makeup by
Colleen Paioni
Photographed by
Casey Crafford
90
4
RUNNER’S WORLD
NOVEMBER 2016
AWESOME!
INSPIRING
AUTHENTIC
PASSIONATE
WE’RE SEARCHING FOR
PROMOTION
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YOUR VOTE
TODAY!
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Runner’s World
Cover
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READERS’
ISSUE
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for your favourite
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February 2017 issue of
Runner’s World!
PRESENTED BY
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CONTEST
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