ROAD RUNNING
Milestone Marathoner to include variations to help train their glutes , hamstrings and quads , whatever leg training variation you can do around that .
• Core strength : I cannot overemphasise the importance of solid core strength as a pivotal foundation for any sport – not necessarily for aesthetics , but functionality – so I focus on variations of the plank ( front , side , etc .) and hanging leg raises , all of which have proved incredibly beneficial .
• Consistency : Lastly , I encourage people to be consistent in their training , because applying these fundamentals consistently will ensure your core and legs are strong , allowing you to do more speed work and run a longer distance . Maintaining these foundational exercises reduces the chances of hitting a wall of fatigue during the race .
When renowned Kwaito musician Kabelo Mabalane clocked 3:29:27 to finish his 50th standard marathon at the 2023 Sanlam Cape Town Marathon on 15 October , it was more than just a running milestone for him . The race also embodies his life journey , encompassing the personal challenges and triumphs he has encountered along the way , coinciding with the 21st anniversary of his sobriety .
Also known by his stage name as Bouga Luv , Kabelo Mabalane shot to fame as a member of the Kwaito trio TKZee , which he formed in the early 1990s with his schoolfriends Zwai Bala and the late Tokollo Tshabalala . Kabelo is one of the most successful musicians in SA , both with TKZee and as a solo artist , and he has performed alongside world famous international musicians such as Jay-Z , 50 Cent , Ja Rule and Rihanna .
He is also an avid runner , having completed the Comrades Marathon 12 times from 2006 to 2019 , with a best of 7:54:57 in 2019 , and has run many other races throughout SA . He has become a prominent role model for many , not just thanks to his music , but also his running , and in the days leading up to his 50th standard marathon , he shared some of the running tips that have brought him running success .
MA : What motivated you to start running , and has kept you running through the years ?
KM : My motivation to run stems from my quest for sobriety . Recognising the inherent void often accompanying considerable lifestyle changes , I decided to fill that vacuum with something positive and constructive – running . This choice didn ’ t materialise from nowhere . I ’ ve always had an athletic bone in my body , so to say , with sports playing a crucial role during my younger years .
Beyond the sport , I value the principle of endurance running , as it crosses over into various spheres of my
life . Running is not just a physical activity , it symbolises life ’ s journey : The ups and downs , the plateaus , the tough times when one wants to quit , and the joy of accomplishment all resonate deeply with me .
MA : What does your typical training week look like ?
KM : My training varies each year . This year ’ s Sanlam Cape Town Marathon training coincided with my first ever half-IRONMAN in November , so this year , my training has included swimming , cycling and running over a 15-hour weekly training programme . However , contrary to popular belief , my marathon training secret is running short distances quite fast , not running far .
Most people think that if you ’ re training for a marathon , you must run 20 to 30 kilometres several times a week , but I prefer a different approach . I hardly run above 40 kilometres a week , but invest copious amounts of time in the gym doing leg and core work . I believe in upper body strength workouts , because endurance fitness will get you to 21 kilometres ... the remaining 21 kilometres , you rely on how strong you are , and that ’ s when the gym training kicks in . I also prioritise proper rest , sleep and nutrition .
MA : What are your top marathon workout fundamentals ?
KM : I prioritise these three fundamentals .
• Lunges : I swear by them ! If you lunge far and heavy , you run fast and far . I encourage people
MA : Do you follow a dietary plan to fuel your running ?
KM : I believe it is vitally important to work with a sports nutritionist to cater to my unique needs . I ’ ve been consulting with mine since 2006 , and depending on my physical status , I receive a plan tailored to my needs , whether muscle gain , energy boost , or calorie adjustments . I warn people against ‘ winging it ,’ and advise seeking professional advice based on your training and weight .
MA : What mental strategies help you stay focused while training for a marathon ?
KM : I believe that training the mind is just as important as training the body , and that pushing through mental barriers during training teaches you to stay strong during the race . Our default setting as humans is the path of least resistance – that ’ s just who we are – so when we experience pain or tiredness , our mind tells our body to self-regulate to be comfortable . Training your mind to push past those signals will allow you to find a new comfort level beyond those limits .
My music also plays a vital role in my training . I listen to diverse playlists ranging from our TKZee tracks to other South African artists , Hip Hop , faith-based songs , and even classics from Frank Sinatra .
MA : How do you prevent and recover from injuries ?
KM : Strength training is the cornerstone of mitigating injuries . When your body is strong , it maintains the correct form and can handle heavy loads , and I attribute my injury-free running journey to strength training and the guidance of my trusted physiotherapist of over 15 years . Rest , compression and physiotherapy is the best remedy for other minor aches and pains .
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