Modern Athlete Magazine Issue 126, January 2020 | Page 8

KALMER’S
CORNER
Our Modern Athlete Brand Ambassador’s Blog
By Rene Kalmer
MY ABC OF RUNNING IN 2020
At the start of the year it is always a good idea to take stock and prepare yourself for the year ahead by covering the
basics. May your 2020 be a year of 20-plenty kilometres on the road!
Bus Driver – This is not the guy who gets you to the
race, but the guy who gets you through the race. Also
known as a pacer and identified by a flag with a goal
time.
Comrades – Brace yourself, this is a word that’s
going to bombard you the next six months. “Have you
run Comrades? How many? Have you qualified yet?’’
Just for the record, “I’m not planning to run Comrades
this year!”
Dream Big – Write down your goals, and remember, a
goal without a plan is just a wish…
Entries – If you snooze you lose. Running has
become so popular that races are sold out very early.
So, plan your races and enter your favourite races well
in advance.
Fartlek – That’s the Swedish word for speed play, and
it’s a great way to improve your speed. For example,
you can run 1min fast, with 1min recover in between
and repeat a couple of times, or pick up you pace for
two lamp poles and then to take it easy for four.
Gadgets – These days we all run with GPS watches
that give us distance, average pace, kilometre splits,
heart rate, stride length, ground contact time, calories
burned and more. However, it is important to listen to
your body first.
shoes and supplements. Your body will thank you
when you are 80.
Kick – Go for it when you hit the grass, because the
finish line is in sight!
Logbook – Keeping track of your training keeps you
focussed on your goals.
Modern Athlete Magazine – Nowhere better to get
all the running inspiration you need!
Nutrition – Food is fuel! If you are looking to increase
your mileage or improve your PB, it’s important to fuel
your body before, during and after your run.
Olympic Games – Can you believe that it’s time for
the Olympics again? All the action from Tokyo will go
down from 24 July till 9 August.
Portaloo – Please aim straight…
Qualifier – Make sure you don’t miss the qualification
cut-offs for Two Oceans and Comrades!
Rest & Recovery – Recovery is just as important
as hard workouts and long runs. I understand that
most runners’ schedules don’t allow for regular naps
– especially if you have a two-year-old in the house –
but maybe you can try fit one in on the weekend, after
your long run.
Shoes – You know you are a runner when your
running shoes are the most expensive shoes you
own. Also, best to get expert advice before buying, as
running shoes are one of the key elements to avoid
injuries.
Traffic – Always run facing traffic, and make sure you
are visible to motorists by wearing bright, reflective
gear. Please ditch the earphones, because it is
important to be aware of your surroundings!
Ultramarathon – Any race longer than your traditional
marathon of 42,195km. Popular ultras in SA include
Om die Dam, Loskop, Two Oceans and Comrades.
Vaseline – A runner’s best friend to avoid chafing, and
can also be used on your toes to avoid blisters.
Warm-up – Helps to prepare your body to run hard.
You put extra stress on your muscles, tendons and
heart when you don’t take time to warm up.
X-training – This is a great way to build your strength
and endurance with less pounding from running on
your legs. Dedicate yourself to cross-training when
you are injured so you don’t lose fitness. Experiment
with aqua-jogging, swimming, cycling and eliptigo.
Yoga – Try something new and book your first Yoga
class for 2020! Not only does Yoga offer great strength
and flexibility benefits, it also assists in lowering your
stress levels.
Zero Littering – #RunClean... Enough said!
Hill Training – An excellent way to improve strength
and power while promoting good running form, hills
should be a key element of your training.
Injuries – We’ve all been affected by injuries, and
they normally make their appearance at the worst
possible time. Best is not to ignore a niggle, but to
act immediately and to go and see a physio. Better to
miss a couple of training sessions than to run through
pain and end up sidelined for months.
Joints – Take care of your joints with proper running
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About the Author:
René Kalmer is a two-time Olympian, having represented SA in the 1500m at the 2008 Beijing Olympics and
in the marathon at the 2012 London Games. She has also won more than 40 SA titles in track, road and
cross country at youth, junior and senior level, in distances from 800m to the half marathon.
ISSUE 126 JANUARY 2020 / www.modernathlete.co.za
ASA License – It’s time to ditch the 2019 license
number and start racing in your new 2020 number.
And if you’re a social runner, now is a good time to
join your local running club, because if you run more
than three 10km races a year, it makes financial sense
to get a permanent number.