Aim for an even effort run. Remember, when running uphill, your heart rate increases and this needs to be balanced by a reduction in pace, whereas on downhill running, the heart rate decreases and the pace can increase to keep the same overall effort.
A lack of rest can lead to cramps
According to Dr Martin Schwellnus of the Cape Town Sports Science Institute, cramping is mostly caused by fatigue. He states that there are a few ways to delay the onset of cramps, including following a run-walk strategy and avoiding stopping completely. When you cramp, it’ s okay if you must stop running; but the key is not to stop completely. If you stop, it will only make the involuntary muscle contraction worse.
Keep an eye on our Facebook and Twitter pages as well as the Bonitas website for more exciting news and info on Comrades 2017.
A balanced combination of rest and recovery, along with proper diet and exercise, should be a part of any fitness regimen. Unless you are competing at an elite level, you should follow the 80 / 20 rule. Eighty percent of your time should be spent focusing on diet and exercise, while twenty percent should be left for enjoying life.
Stay hydrated
Drinking enough fluids and maintaining a proper electrolyte balance are essential for optimal performance. Staying hydrated enhances your body’ s circulation – ensuring your muscles and nerves are functioning well. It also results in enhanced energy levels, helps keep your body cool and reduces the likelihood of cramps.
Did you know
The first woman to run the race was Frances Hayward in 1923, but her entry was refused, so she was an unofficial entrant. She completed the event in 11:35 and although she was not awarded a Comrades medal, the other runners and spectators presented her with a silver tea service and a rose bowl.
The signs of dehydration include dark coloured urine, fatigue, light-headedness, headache and dry mouth. To boost your hydration levels, you need to increase your intake of fluid. Good options include water, milk, juice, tea and sports drinks such as Energade.
To help increase your fluid intake, follow these tips:
• Fill a water bottle and take it everywhere you go
• Train yourself to drink water throughout the day
• Set an alarm on your cellphone to remind yourself to drink water
• Make water easily available so you’ ll be more likely to drink consistently during the day
• Eating yoghurt, soup and water-rich fruit such as oranges and melon will also help to boost your hydration levels
B-Living Issue 1, 2017 Page 22