Category: Columns

Irene Road Running Club (IRRC) is one of the most prominent running clubs in Gauteng North and is known for their eye catching logo ‘Serious about our r(f)un.’ And though it is represented by some talented athletes, it is their incredible team spirit and strong belief in making running fun that has made IRRC the successful and popular club it is today.

HISTORY
It all started with a group of employees from the Agricultural Research Council (ARC) in Irene. This group used to get together and run for fun, until they decided, “Hey, we might as well start a running club.” The nearest running club to the ARC was Alpha Centurion Runners in Clubview and because of all the new building developments in Irene, the group thought a closer running club would be ideal. Shortly afterwards, on 1 February 1994, Irene Road Running Club was officially affiliated to Athletics Gauteng North (AGN).

Initially, there was no clubhouse or any facilities for runners. “We started our time trial under a tree. There was nothing, only beautiful peaceful roads to run on within the ARC,” says Wynand Breytenbach, general manager of IRRC. In 1998, the ARC donated an old building that had originally housed pigs, to the club. “We turned it into our existing clubhouse,” says Wynand. Today the clubhouse is a social hub after time trials on Tuesday evenings.

The club started small. During the first year of its existence, 60 members joined. Six years later, in 2000, the club’s membership reached more than 400. By then, it was the largest club in the province and one of the few clubs in the country that consisted of more than 300 members. Today, it is still the only club in the province with more than 400 members and this year, membership has reached close to 730, making it the second largest club in the country, according to Wynand.
 
Initially a little tree, symbolising the trees in the grounds of the ARC, was used as the club’s logo. A couple of years later, club members decided to emphasise their strong feelings towards fun and extended the club’s logo to ‘Serious about our r(f)un’. “That is what we are all about – fun,” says Wynand.

The club’s main focus is on the recreational runner and walker as club members believe there are enough organisations that support professional athletes. IRRC chooses to provide opportunities for everyone who has the desire to run or walk. The club aims to make everyone feel like a champion in his or her own right. “Our club is what members make of it.” The members’ commitment to the club is portrayed in the number of chairmen the club has had since its start. Since 1994, there have only been three chairmen, with Pieter Olivier serving as the present chairman.

CLUBHOUSE
The clubhouse is built on the grounds of the ARC Irene Campus in a very sought after farm environment. The biggest advantage is the safe training routes with a minimum of traffic and a variety of flat, hilly and cross country courses. All members have access to the campus at all times. Another benefit of the campus is that it is large enough to host road races without the need to use public roads. There are complete start and finish venues with safe parking for 7 000 vehicles.

The club facilities include a bar that is open after time trials and a shop where members can buy club colours and running shoes. A special club social, with a different theme, is held every first Tuesday of each month. Light meals are sold and lucky draw prizes are given away.
 
TRAINING
The club offers organised training sessions throughout the week. An official training school is hosted at the ARC and it is managed by a personal trainer. All training programmes are freely available to club members while members of other clubs are welcome to join the training programmes at a monthly fee. Training programmes, held from Mondays to Sundays, cater for all, from the long distance Comrades runner to runners wanting to specialise in shorter distances. Depending on the time of the year, up to 60 runners show up for daily training runs. A number of members focus on triathlons, duathlons and adventure races while most juniors enjoy the cross country season.

ROAD RUNNING AND COMRADES
The club entered a record number of 228 runners for Comrades in 2005, placing them second of 975 clubs in terms of numbers. This year, 166 IRRC runners entered Comrades, making Irene the third biggest club at Comrades. Over 85% of the Irene entrants finished the 2009 race, while three got silver medals and over 12 runners earned Bill Rowan medals, says Wynand. Another 150 club members go along to Comrades every year and enjoy the race from the comfort of the two support stations along the route as well as at the finish area.

The club makes sure that each and every Comrades runner is looked after and pampered before the big race. Comrades runners get goodie bags stacked with expensive products such as socks, supplements and a rucksack.

The club prides itself on having already won a Comrades gold medal, despite the fact that its focus is on recreational and not professional runners. Ann Chester won gold for the club at Comrades in 1998 and in 2005, Heleen Joubert finished as the 13th lady overall.

ROAD WALKING
The club has one of the biggest walking sections with nearly 80 walkers following specialised training programmes. Assistance or training is given to them by other experienced walkers and outside coaches. The club has some exceptional walkers such as Gerard van den Raad, Annatjie Greyvenstein and Elsa Meyer. All three have excelled and achieved national colours. These three Grand Masters will participate in the Sydney 2009 World Masters Games held in October. Elsa is also the South African 20km champion and Annatjie the 10km champ. Their fellow club mate, Belinda Skinner, won the SA 30km Championships recently held in Oudtshoorn.

RACES AND TIME TRIALS
The club hosts two big road races during the year. The Irene 10/21.1km is run in November and has become one of the largest events of its kind. The 5 000 entries at the 2006 event propelled the race to within the top ten largest races in the country. The race has been sponsored by Liqui Fruit for the past 13 years. A new route was introduced last year, making it an even better race within a tranquil environment.

The second race, the Irene Lantern Race, is a 10km event in February and is not only the largest night race, but also one of the largest 10km races in the country. The average number of entries for large night races in the country is about 1 000 while the Lantern Race attracts more than 4 000 competitors. The beauty of the race is that lanterns light the entire route. A third race, a 15km event, is in the pipeline and IRRC promises that this race will be run in a true farm atmosphere. In 2006, Irene presented its first cross country event and the event is now a fixture on the cross country event calendar.

Time trials are held on a Tuesday evening on the grounds of the ARC. Starting time is 17:30 from September to April and 17:15 from May to August. Training is allowed on the premises from 13:00 during weekdays with no restrictions over weekends. Time trials are well attended with more than 100 members participating on some evenings.

SOCIAL SCENE

The club believes there should be a healthy balance between participation in sport and the enjoyment thereof – both for members and their families – as this is a good way to stimulate growth and sustainability in sport. The club’s social scene includes:

• Away weekends to attend races countrywide.
  
• Away weekends twice a year with emphasis placed on family involvement rather than running.
  
• Club tents and refreshments are provided at most races. The club has a catering trolley with coffee, tea and eats. Gerard van den Raad, without fail, gets the trolley to all the races, while Koos Loots, a social member, makes sure everyone is well hydrated and fed after a race and that runner’s tog bags are exactly where they were left.
  
• Monthly socials are held at the club with presentations by sponsors, medical and nutritional experts and gear suppliers.
  
• Pre- and post-Comrades functions.
  
• Spring Race/Hat Run.

A special social evening is held every first Tuesday of the month. These evenings are very popular and between 200 and 300 people attend. It is also an opportunity for medical suppliers, coaches and suppliers of shoes and clothing to show off the latest in technology. These functions serve as the perfect opportunity for members to build team spirit. Sometimes the men even get the chance to show off their baking skills by baking pancakes for fellow club mates.

A key element in the success of IRRC is communication. Every Monday morning, each member receives a newsletter with photos of the weekend races and the latest club news. In this way, members get to share in each other’s joy and sometimes even sorrow, says Wynand.

And as it goes in all clubs, IRRC has a group of runners who make the club unique. “We call them the Doringboom gang; they love to sit under a specific tree after a time trial and sometimes they enjoy the drinks more than the run,” says Wynand.

A formal function known as the Chairman’s Ball is held once a year; this year it was held at the Irene Country Club. “We dress up, drink and dance. It’s a chance to show each other we own clothes other than our running shoes, shorts and vests. Sometimes we don’t even recognise each other.” Another more informal function is held at the end of the year and includes a prize giving ceremony where athletes are not only rewarded for outstanding performances, but also for anything remarkable or unique they have done in running circles. Comrades runners get to celebrate their journey at a post-Comrades party held at the clubhouse just after the race.

“It’s our team spirit and visibility at races that stand out. People can see we are having fun. Our club colours are also nice. Some members have joined just because they liked it so much,” says Wynand.

MEMBER SPOTLIGHT
The club’s fun focus does not mean that it doesn’t attract top athletes. Numerous Irene athletes finish in top positions at a lot of running and walking races held every weekend. Annerien van Schalkwyk is one such a member. She finished second overall in the Spar Grand Prix Ladies Challenge in 2007. In 2008, she finished third at the 5 000m South African Track and Field Championships in Stellenbosch and fourth at the Two Oceans Half Marathon in 2008 and 2009. She was also the first lady home in the South African Half Marathon Championships in Port Elizabeth in a personal best of 1:11:49. She represented South Africa at the IAAF Half Marathon Championships in 2008 in Brazil and in October, she is on her way to the same championships, this time in England.

The club prides itself on its strong veteran runners: Dirk Cloete, Greg Barnes, Ansie Viljoen and Lettie Saayman feature amongst the stronger veteran athletes.

A name which will probably be carved into Irene’s history books is that of Marina van Deventer. She recently made the front page of several newspapers after she was dragged for kilometres through the snow at the gruelling 52km Rhodes Ultra Marathon. Marina broke her ankle in two places after stepping in a hole about 25km into the race. Fellow athletes had to set it using thorn branches and plastic bags. The road the athletes were running on was covered in snow and no vehicles could gain access. Fellow running mates dragged her through the snow before they could find help at a medical station. Marina is recovering well and still attending time trials, though she can’t run, says Wynand.

ACHIEVEMENTS

The club is proud of their group performances:

• Most entries for many races such as the Spar Ladies races.
  
• Top five largest clubs with entries at Comrades and Two Oceans.
  
• Most entries in a number of community events.
  
• Largest support group at the Wheelchair Race for the Pretoria School for the Disabled.
  
• Gauteng North Club Time Trial Champions.

In 2007 members of the club achieved:

• 175 podium positions at races.
  
• 31 athletes received provincial colours for a variety of events.
  
• One athlete received National Colours and represented South Africa (Annerien).
  
• Two national titles (Annerien and Annatjie).

DEVELOPMENT AND COMMUNITY PROGRAMMES
The club is committed to the upliftment of disadvantaged athletes. A substantial amount of funds is used to subsidise running gear and race fees to runners who would otherwise not have been able to participate in the sport.

A number of charities and community organisations also benefit from funds raised during club activities. Beneficiaries include Irene Homes for the mentally disabled. Last year, the club donated R6 000 to Irene Homes, a beneficiary of the club’s annual Hat Race held at the Wally Hayward Race in May.

Tshwane Child and Family Welfare Society is the beneficiary of the Irene 10/21.1km race. Various other community projects include the collection of blankets, stationery, food and Christmas gifts during the year. Members also regularly donate clothing and toys for needy families. “We try to reach out to communities and make a difference in the lives of others. It’s not just about us,” says Wynand.

Irene is a club that functions as a big family. “We care for each other and want people to enjoy life in a healthy environment through socialising and exercising.” If you are as serious about having fun as you are about running, you might want to consider putting on your running shoes and start running for this club. 

CLUB CONTACT DETAILS:
WYNAND BREYTENBACH
012 654 0005 / 082 937 0733
info@irenerunner.co.za

The proper role of pain relief medication in sports medicine has always been controversial. The effects and effectiveness of these drugs in treating musculoskeletal injuries remain largely unknown due to the scarcity of studies specifi c to the athletic community. These drugs do have their uses, but are clearly not always good for you.

STARTING POINT
Aspirin, which was first used in 1899, and its salicyclate derivatives were the only anti-infl ammatory agents available for several decades. Corticosteroids were developed in the 1940s and are powerful anti-infl ammatory agents, which can have serious side effects, especially if used long term. Then in 1949, a third category of anti-infl ammatory was developed. These did not belong to the salicyclate or corticosteroid group and thus the name ‘non-salicylate, non-steroidal anti-infl ammatory drugs’ (NSAIDs) evolved.

NSAIDs are the most frequently prescribed and administered group of medications worldwide. All have anti-infl ammatory, analgesic (pain-relieving) and anti-pyretic (fever-relieving) properties, but unfortunately, continue to be associated with serious adverse effects.

Medical practitioners, while well-intentioned, often prescribe NSAIDs in the management of injuries before, during or after sporting activity. Unfortunately, while they make recovery from a strenuous workout or nagging injury more tolerable, they can provide one with a false sense of security because they:

• Allow some athletes to go longer and harder than they should.
  
• Can mask and reduce indicators of underlying injury (pain and swelling).

THE HEALING PROCESS
Conventional wisdom dictates that all infl ammation is bad and needs to be reduced. However, research suggests that medication to reduce inflammation may actually be counter-productive, as it blocks the body’s natural healing process – and can lead to serious complications.

Pain, swelling and loss of function naturally prevent further damage to an injured area. Infl ammation is therefore an essential element to the healing process of all tissues and several studies have shown that by blocking infl ammation, the repair and cellular regeneration process is blunted. These studies show that NSAIDs used for treating injuries may reduce acute pain and allow an athlete to return to action sooner, but may neither facilitate faster healing nor promote long-term healing, and may instead increase the risk of further injury.

Central to this process are chemicals called Prostaglandins (PGs), which are produced by COX enzymes in the body.

COX-1 enzymes produce those PGs that support the bloodclotting function of platelets (cells) in the blood, and also protect the lining of the stomach from the damaging erosive effects of gastric acid. COX-2 enzymes produce PGs that promote infl ammation, pain and fever.

NSAIDs block COX enzymes and reduce PGs throughout the body. As a result, the infl ammation, pain and fever needed for the healing process are reduced. Also, since the PGs that protect the stomach and support blood clotting are reduced, NSAIDs can lead to gastro-duodenal ulcers and promote bleeding.

This led to the development of a more enzyme-selective group of NSAIDs with fewer gastric side effects, which still had the desired effect of traditional NSAIDs. Selective COX-2 NSAIDs have been marketed since 1999, but unfortunately come with their own controversy, as they are not fully understood yet.

Multiple studies have indicated an increased risk of myocardial infarction (death of heart tissue), stroke, heart failure and hypertension, particularly in patients with prior cardiovascular disease or risk factors for it. Until the molecular differences among these agents are better understood through further long-term studies, this group of NSAIDs should be limited to patients for whom there are no appropriate alternatives, and then, only in the lowest dose and for the shortest duration necessary.

AS RUNNERS DO
Aside from injury-treatment, endurance athletes are more likely to use NSAIDs to complete events, and they need to be verycareful when considering taking NSAIDs during training and competition. NSAIDs appear to contribute to hypertension, fl uid imbalances, electrolyte disorders and even renal failure in
endurance events. Older athletes will see these changes sooner by virtue of their age, associated vascular (blood vessel) changes, medical conditions and medications.

Furthermore, the combined use of NSAIDs with exercise increases the likelihood of stomach problems and gastric side effects. As well as the biochemical and biomechanical stresses associated with exercise, the integrity of the stomach lining layers can be compromised due to the decreased blood supply to the
gastro-intestinal tract. Also, drinking alcohol while taking any of the NSAIDs will increase the risk of gastritis and gastro-intestinal bleeding.

NSAIDs AND DOMS
Delayed onset muscle soreness (DOMS) describes muscle pain or stiffness experienced 24 to 72 hours after exercise, particularly at the beginning of a new exercise regime, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise. This normal response is due to eccentric (contraction when the muscle is lengthened), mechanical derangement of muscle fi bres and is part of an adaptation process that leads to greater stamina and strength as the muscles recover.

Several studies have examined the use of NSAIDs as a preventative measure, but even though there was a reduced perception of pain and muscle soreness, it still did not prevent muscle cell injury from occurring. Creatine-kinase, an enzyme marker for muscle injury, was still raised in all studies. Therefore,
the use of NSAIDs as a preventative measure has no effect on DOMS other than decreasing the  perception of pain.

NSAIDs AND TENDON INJURIES
One of the oldest myths and errors in sports medicine has been the classifi cation of tendon injuries as infl ammatory conditions. This misunderstanding of ‘tendonitis’ has become ingrained into the minds of coaches, athletes, parents and doctors to such an extent that NSAIDs have become a refl ex treatment for these injuries.

The properly-termed ‘tendinopathy’ or ‘tendinosis’ shows disorganised, haphazard areas of healing with frayed and disrupted collagen fi brils and a scarcity of infl ammatory cells. NSAIDs may help mask associated pain, but will have no added benefit in treating infl ammation that is not present. NSAIDs may
blunt long-term healing and although the return to activity may be sooner, the chronic nature of the  condition may be extended due to stresses and strains on non-healing tissue.

DOCTOR’S ADVICE
Although the widespread use of NSAIDs has gained almost universal acceptance, there is minimal scientifi c evidence of their effectiveness in the treatment of sports injuries. The complexity of side effects, drug interactions, co-morbid conditions (presence of additional disorders or diseases) and use in the athletic population calls for other pain relief strategies.

Preferably, no athlete should rely on any drug to complete an event and athletes are advised not to use NSAIDs, particularly on event days. Realistically though, those who are suffering with musculoskeletal injuries may ignore this advice.




Gavin Shang – Modern Athlete Expert
Qualifications:
MB BCh (Wits)
MPhil Sports Medicine (UCT/SSISA)

Dr Gavin Shang is a Sports Physician at the Rosebank Centre for Sports Medicine and Orthopaedics in Johannesburg. He holds a Masters degree in Sports Medicine and has worked with numerous top local and international sports people over the years.

 

The average runner strikes about 600 times per kilometre. Somebody who weighs about 70kg lands with roughly 120 tons of force per square centimetre per foot strike.

Does this get your attention? Now imagine your foot is not striking correctly; that means your ankle is not working properly, your knees are under strain and a whole lot of muscles are trying to counteract the imbalance. Are you still wondering why you have that niggling injury you just can’t seem to sort out? Maybe it’s time you start paying attention to your biomechanics.

INJURIES
The foot is a complex structure made up of 26 bones, 33 joints, 107 ligaments and 19 muscles and tendons. With all the pressure we put on our feet every day, it’s no wonder that many runners land up with knee, hip, back and even neck problems because their feet and legs are not aligned correctly. Many running injuries are caused by over training, lack of stretching and in fact a large percentage of all lower limb injuries in sport are caused by poor biomechanics, say Franklin Dubowitz, podiatrist from the Centre for Sports Medicine and Orthopaedics in Rosebank, Johannesburg.

Running is a repetitive action and if your biomechanics are not working properly, it is bound to cause problems. “South African runners are out there every single weekend, winter and summer, and many run crazy distances. A lot of athletes don’t take care of themselves and ignore pain or slight niggles. Some leave it so late that they end up with serious injuries,” says Franklin.

Very few people are 100 percent balanced and aligned. Most of us supinate (roll outwards) or pronate (roll inwards) to a certain degree, and it is normal to pronate within certain perimeters, therefore it is not everyone needs intervention. Running shoes play a role in helping with problems such as excessive supination and pronation, but in a lot of cases, shoes are just not specific enough. That’s when you should start considering consulting a podiatrist. “If I measure the way you strike with your feet and one foot has a 15? of pronation while the other foot has a 24? of pronation, how can you expect one set of running shoes to work for both feet?” says Franklin, who has treated sporting stars such as Shaun Pollock, Graeme Smith, Sachin Tendulkar and most other members of the Indian cricket team.

THE OLD AND THE NEW
Most of us know the traditional system of orthotics, where an impression of the foot, called a plaster cast, is taken while the patient is sitting in a non-weight bearing position. Podiatrists use this cast, as well as computer technology, to design a device that balances and corrects problems. This process normally takes anything from a couple of days to sometimes a few weeks, a sometimes frustrating waiting period for someone in a hurry to sort out their injuries. New technology now allows for orthotics to be made instantaneously in as little as an hour including consultation; a first in South Africa, says Franklin.

You can walk out of the consultation room with your new pair of orthotics in your shoes and you can be sure it’s going to be a pair that is flexible, comfortable, functional and transferable. Franklin does not work with rigid orthotics. “One has to remove the abnormal movement of the foot but at the same time still allow for the normal movement. Your foot has to be able to move and absorb shock and that is the reasoning behind more flexible orthotics,” says Franklin.

In Sachin Tendulkar’s case 11 years ago, rigid orthotics were the cause of his stress fracture. “He battled to run in the hard orthotics and eventually flew in from India to see me. We manufactured a special orthotic and within seven days he was up and running. That orthotic is still known today as the Tendulkar orthotic,” says Franklin, who has been treating runners, amongst others, for 27 years.

THE PROCESS
A patient is assessed by a video gait analysis system while running or walking on a treadmill. Four high speed cameras record the foot strike from all angles. This information is recorded instantaneously on a computer. While playing back the recording, one can see how the patient is landing and how the foot moves through the gait. “We can slow down the recording and dissect the leg, ankle and foot from each and every angle and establish whether the patient is supinating or pronating,” says Franklin. He is strongly against methods of assessment where the patient runs up and down an alley in order for a podiatrist to diagnose what the problem is with the naked eye. “Your eyes are simply just not quick enough to see exacts,” says Franklin.

The best method of assessment is a video gait analysis system, used by a many podiatrists these days. Usually, an additional analysis is done where the patient walks across a pressure plate. Information about the stride, pressure points (superficial and deep seated), possible supination or pronation, and a comparison between your left and right foot are recorded on another computer, which shows two and three dimensional images of pressure under your feet. It also shows the exact movement from heel strike to toe-off. In more traditional methods of treatment, this information helps podiatrists with the manufacturing of orthotics in a laboratory.

New technology changes all of this. In many cases, orthotics can now be manufactured instantaneously in the comfort of the consultation room. You can walk out with the orthotics in your shoes, says Franklin. It works like this: first a ready made module which fits into your shoe gets chosen for your specific sport or daily activity. These modules, of which some are made of carbon fibre, are imported. Previous information gathered from your stride, pressure points and possible supination or pronation help Franklin to manually adjust the mould around your feet until it feels comfortable and is customised to your specific problem. The success of the system is that your orthotics are made under weight bearing circumstances, which allow them to feel soft, light and flexible. All adjustments are made while you are standing on the orthotics in the machine. A negative impression is done with the assistance of a sophisticated pressure sensor plate. The selected module is then pre heated and laminated. It is inserted into the digital mould and the patient is then asked to stand on the machine once again to allow the module to set in the required position. The patient steps off and the orthotics are done.

Remember, this machine does not perform magic and all orthotics take time to get used to. One should at first walk with the orthotics before attempting to run. Wearing orthotics also does not mean that you will never get injured again, but, according to Frankin, your chances of injury are greatly reduced.

ADVICE TO RUNNERS

• If you have an injury or a niggle and you are not sure whether you need the help of a physiotherapist, a chiropractor or a podiatrist, consult a sports physician, who can steer you in the right direction.
  
• A lot of runners believe they should run through pain. Nonsense! Pain tells you something is wrong and you should get it seen to. Take action and don’t wait until it is too late to ever run again.
  
• Sales personnel in sports shops are trained to fit shoes properly. They are not trained to diagnose problems.
  
• It is ultimately up to you to train wisely and correctly and to listen what your body tells you.
  

He was known as one of the greatest all round distance runners South Africa has ever produced. Not only did he win most of the high profile road races in South Africa’s race calendar in the 70s and 80s, but he was also the holder of national titles in the marathon, half marathon and cross country events. Johnny Halberstadt was known for more than just his phenomenal running ability. He will always be remembered as the man who refused sport’s highest accolade, Springbok colours, because he felt so strongly about the plight of black athletes. Modern Athlete spoke to Johnny and got to know more about his life in Boulder, Colorado, one of the most beautiful running cities in the world.

LIFE IN BOULDER
Johnny Halberstadt is clearly a content man. Though he was on the phone to us, thousands of miles away, he described exactly, the spot he was standing, high up on a huge balcony overlooking open land with the majestic Rocky Mountains in the background. “You should see it here! It is beautiful,” says Johnny, who admits he is, after all these years, still in awe of the beauty of his adopted home. Johnny could not have chosen a better place to live. Around the world, Boulder is known as a running city and a haven for athletes focused on living a healthy, outdoor lifestyle. It is a place that has been Johnny’s home for the last 15 years.

The Halberstadt family immigrated to the States in 1994 where Johnny and long-time friend and former world marathon champion, Mark Plaatjes, started a successful business, the Boulder Running Company. Today, the two men are known as leading innovators in footwear technology and an integral part of the Boulder community.

A SUCCESS STORY OF TWO BEST FRIENDS
The Boulder Running Company is a small chain of running stores in Colorado and prides itself on creating an atmosphere where walkers and runners of all shapes and sizes can buy athletic gear while being treated like elite athletes. If you walk into their store in Boulder on any Saturday, you will find the two buddies working in exactly the same way as their employees, even if it involves taking out the trash.

And this is probably one of the reasons why they are so successful; last year their company was awarded the Esprit Entrepreneur of the Year Award presented by the Boulder Chamber of Commerce, an award won because of the excellent level of service they deliver to customers and the community. And in 2006, they were named top running store in the USA (out of 740 stores) by the Running Network and Running Intelligence organisations. Today, the Boulder Running Company is an institution synonymous with the city. Boulder Running Company also sponsors several local road races and money raised goes to organisations such as the Orphans of Aids Trust Foundations in South Africa.

Johnny and Mark are not only business partners, but also best friends. “Mark is a wonderful guy and stays about 8km from me. He is in great shape and still runs 60km per week. We don’t run much together but he has a training group he coaches,” says Johnny. Mark, who has a Master’s degree in physical therapy from the University of Witwatersrand and a pre-med degree from the University of Georgia, also works as a physical therapist in his own private practice, situated above the store.

Mark, who could not compete in the 1984 and 1988 Olympic Games due to the international boycott of South Africa, finished sixth in the Boston Marathon in 1993. Just three weeks after gaining USA citizenship, he won the 1993 World Championship Marathon. “He is such a humble, incredible man and one of the most respected physical therapists in the country,” says Johnny.

The community of Boulder loves sport, but they differ from South Africans in their approach to sporting activities. “Most people here are not so obsessed with running good times. They participate with friends and family and often do it to raise money for causes like breast cancer awareness. The health benefit of sport is the foremost priority,” says Johnny. Most people in Boulder run because of the beautiful surroundings and many world class athletes train there. “It’s an awesome place; in the nearby mountains there are even bears and American mountain lions that you have to be careful of,” says Johnny. Other attractions include the year round sporting activities in Boulder. “All we need is the ocean and then we would have everything.”

STUDENT YEARS
In 1971, Johnny obtained a track scholarship to Oklahoma State University after some excellent performances on the track, road and in cross country events in South Africa. In this time, he earned a MBA and undergraduate degree in business and quickly made a name as an athlete. He was the 1972 NCAA (inter universities) 10 000m champion, setting a South African record of 28:50.4. Three weeks later in Oregon, he broke the South African 5 000m record, finishing in a time of 13:44. Johnny went ahead to place third in the Boston Marathon in a time of 2:22:23 and was a six time Big 8 Conference champion in track and cross country. He graduated in 1975 and returned to South Africa. Upon his return, he combined his running career with footwear innovation and product development, founding Heart and Sole specialist running stores.

COMPETING IN SOUTH AFRICA
Johnny is best remembered for hitting the wall during the 1979 Comrades. He was far in the lead when he dropped back, but then recovered enough to fight his way back into second place. Johnny will also be remembered for the 1979 marathon he ran in Durban, clocking the fastest marathon (2:12:19) at the time on the continent of Africa. He ran and won many of the standard distance big races in South Africa before moving to ultra distances in 1979. He won the Two Oceans Ultra Marathon in a time of 3:05:37, after an exciting battle with Vincent Rakabaele. Even with all the steep gradients, he went through the 50km mark in world record time. The Comrades Marathon is one race that has eluded Johnny; he placed second twice. In his first Comrades in 1979, he was second in a time of 5:50:30. In 1981, he followed it up by placing second again in a time of 5:46. “I would have loved to win that race, but I could just never master it. I could never get the formula right. Over that distance, guys like Bruce Fordyce and Alan Robb were just too good.”

Name a big local race and chances are Johnny has won it. In 1981, he clocked 3:11 at the Korkie Ultra Marathon (the winning time was usually around 3:20). He won the City-to-City race twice, the Jackie Gibson Marathon, the Johannesburg City Marathon and countless other races. He was just as good at shorter distances as marathons, running a sub-four minute mile. “I believe I did the best I could when I was running competitively. I often compare running with conducting. One needs to conduct the body’s muscles to work together in harmony. That is when you really perform. I still believe that we use too little of God’s talent given to us. It is important to make the most of what we are given,” says Johnny, who has seven Comrades medals and seven Two Oceans medals to his name.

In the 80s, Johnny made a crucial decision; to compete in a series of marathons and other road races in the USA, and it paid off. Johnny finished fourth in a time of 2:13:02 at the Nike OTC Marathon in Oregon while finishing third in 1982 in the Chicago Marathon, clocking 2:11:46, the fastest time of his career. But these races did not only bring glory to this runner, known by some as the little marathon man, because of his slight build. By competing in these races and accepting money, he lost the right to be a South African amateur and was subsequently banned from running in South Africa. It took three years of negotiating with authorities before the matter was settled and Johnny was reinstated as an amateur.

TAKING A STAND
Johnny’s biggest ‘crime’ was taking the side of black athletes. After an impressive victory at the South African cross country championships in George in 1979, Johnny was awarded Springbok colours. He declined. His reason for declining was the bad treatment of Matthews (Loop en Val) Motshwarateu. Matthews was denied a South African passport after he was offered a scholarship to a university in the USA. The South African government had refused him a passport on the grounds that he was a citizen of Bophuthatswana, but a year earlier had awarded him Springbok colours for track and cross country. Johnny pointed out that if Matthews was good enough to be awarded Springbok colours (which only citizens can earn), then he was surely good enough to get a passport. Matthews was eventually given a travel document, but it inhibited his movement so much that he could never compete for his university outside of the USA. Suddenly, the unfair treatment of mixed athletes found a face, that of Johnny Halberstadt, who said he could never live with his conscience if he accepted a Springbok blazer. This move made him the black sheep of the South African Amateur Athletics Union.

REGRETS
 “Sometimes I wish I didn’t say certain things or said some things differently. But things happen for a reason. It tests us and makes us stronger,” says Johnny. However, he does not regret standing up for what he believes in. “If you don’t stand for something, you will fall for anything. Those were my personal convictions and no matter how tough and controversial they were, I knew my decision was right. I had to live with myself afterwards. When I look back today, things are very clear and what I did seems the obvious thing to have done. But at the time, it was not so obvious,” says Johnny.

He realises a lot of people thought he disrespected the sport by refusing Springbok colours and that he had a personal grudge against the South African Amateur Athletics Union. “My actions were not aimed directly at the union. It was more my way of saying if we really want to make it back into the international sporting arena we have to stand together as a nation. We are all humans.”

GREATEST COMPETITORS
“There were so many!” Johnny names a few: Bernard Rose, Willie Farrell, Matthews Motshwarateu, Kevin Shaw, Vincent Rakabaele, Andrew Greyling and Alan Robb.

RUNNING LESSONS
Johnny attributes his running success to his meticulous preparation, determination and willingness to always try and find possible problems in his running and training. “I learnt valuable lessons as a student in America. My experience taught me the importance of a post race get together where you sort out what went wrong in a race. From there you try and solve it to make sure it does not happen again.”

He feels he never really excelled at races over 60km. “Once you get over 60km, you are in a totally different world; anything can happen. You have to specialise in these types of distances if you really want to achieve at it. I don’t really think I ever got that right,” says Johnny. To him mental preparation is by far the most important thing in sport. “Enthusiasm, determination, excellence and trying to do the best you can are crucial. People often say, just do it. But I say; don’t just do it, do it right and in the best way you can the first time. Plan and execute, don’t just slap things together.”

He doesn’t run much these days; but occasionally jogs, something he refers to as his ‘meditation on the move.’ He will always love running because it is a way of expressing himself. “While I run, I think about what goes on in life and I try to get my life in order.” He doesn’t really miss much about competing at a high level as he knows he had his time of glory. “These days, I get a kick out of seeing great performances on all levels, be it in athletics or music. When someone does something well, it is beautiful to see.”

THE PATH TO A NEW COUNTRY
Johnny immigrated to the USA, seeing the opportunity to develop and market footwear patents. “In order to develop my business career further, the natural move was to immigrate. To me, the American experience has been about expanding my mind. When you are surrounded by people who are really good and motivated, it rubs off on you. When I trained with world class athletes, it gave me great self confidence.”
 
FAMILY LIFE
Johnny met his wife, Shona, in a steakhouse where she was a part-time waitress. He was dining with fellow athlete, Bernard Rose, when his eye fell on the beautiful Shona, an avid tennis player. The two were married in 1980 and have two kids, Jason (26) and Caitlin (24), both runners. “We are very close to nature here, but we miss our friends in SA.” They have a huge circle of friends in Boulder, especially in the church they attend. They don’t visit South Africa often as their closest family is in Swaziland.

WORDS OF WISDOM
All new runners should take things step by step and work on their strength. “We all have weaknesses and too many of us focus on this. Rather concentrate on your strengths. If you learn the most basic physiology of training, you will get the most out of what you do. One thing about running is that you get out what you put in. It’s like baking a cake; you have to follow the recipe in order to bake the best cake,” says Johnny.

He believes too many runners just go out each day and run endless amounts of kilometres without following any structure. “Think of it this way: if you want to become a great dancer, it doesn’t help just going out there every day and aimlessly moving around for hours. You have to work on efficiency and form. The same can be said about running. Be all that you can be. If you do something, do it to the best of your ability. And most of all, make sure you love what you are doing.”

	Then	Now
Age	32-35 (Peak of career)	59 (He turns 60 in October)
Weight	54kg	55kg
Weekly Mileage	Close to 200km	Very little at present
Residence	Bedfordview	Colorado, USA

PERSONAL BESTS

Mile	3:59.9
8km	Sub 23:00 (in a downhill race)
10km	28:50.4
21.1km	1:03.35
Marathon	2:11.46
Ultra Marathon (56km)	3:05:37
100km	6:47

 

Boksburg Athletic Club (BAC) is not just a running club. It is an institution steeped in rich history and this year, on the 29th of October, the club marks its 34th birthday. Since its inception, the club has faced many challenges but has always come out on top, because its members are filled with passion, enthusiasm and commitment to a single goal: fostering the spirit of athletics in all spheres of life. Boksburg Athletic Club is comprised of many different facets and a wide variety of people from all parts of the population.

The inaugural meeting of BAC took place at the ERPM Rugby Club on 29 October 1975. This meeting, attended by 81 people, was chaired by Mr I Kramer and it was here that the club’s constitution was compiled and the office bearers of the first committee were elected. Tommy Malone, the elected chairman of the club, memorably said, “There are going to be problems in the future, but success lies in the team spirit of the club. The club will last, as talent in Boksburg
is unlimited.”  

By a show of hands, the members agreed that the membership fees for the club would be R6 for adults and R2 for juniors.
Today, the fees have increased to R400 for adults and R225 for juniors. The club has also introduced a social membership fee
of R334. The increase in cost, of course, is directly proportionate to the improvement of the facilities, scope of people who have registered as members and inflation. For everything this club has to offer, the membership fees are well worth it.

Not long after establishing themselves as a functioning athletics club, BAC sought the permission of the Transvaal Provincial Administration to hold the ‘Bloodhill Blitz’, a Wednesday evening race, now considered to be the oldest time trial in South Africa. The Transvaal Provincial Administration granted them permission, but based on certain conditions. They would need to stop running half an hour after sunset, meaning that the Blitz would have to start at 17:30 and not at 18:00. Also, due to time limits, the runners would only able to run the 5km distance and not the 8km. Not fazed by the conditions, BAC launched their Bloodhill Blitz and it has been a firm favourite of club members ever since.

Some of our readers may remember that it was during this early era of amateur sport that most sporting codes did not allow female participation. For this reason, Boksburg decided that, although their female counterparts could not participate in the actual events, the club would endeavour to include them as much as possible. Thankfully, those days are gone and women are now fully entitled to participate in all forms of sport.
Once the sporting barriers were removed, women no longer stood on the side of the road but actively took part in the different events. The club saw some great female athletes emerge during the next few decades, such as Shelley van der Spuy, Carolyn Wridgway, Lucinda Newby, Frith van der Merwe, Yolande Maclean and Lesley Train.

But for many in the club, the concern about bans against female athletes was a mere drop of water in what later became a huge reservoir of concern. The early 80s would prove to be the most historic and troubled era for the club in its short history. It is often said that the true character of someone emerges not in times of success, but in times of struggle. This sentiment was echoed in Tommy Malone’s first speech as club president, a speech in which he claimed that there would be problems in the future but the success of the club would lie in the team spirit within the club.

MAKING HISTORY
In February 1980, Boksburg Athletic Club made a historic move and relocated their headquarters. Their move was inspired not by a desire for a new location, but because they could no longer stay in an area in which the Conservative Party had banned non-whites from using municipal facilities for either competitions or training. The club had become the first victim of Boksburg Town Council’s controversial sports policy. In response to intense pressure from the local community, BAC issued a press release that read: “One of the aims and objectives of Boksburg Athletic Club, as stated in its constitution, is to ensure that there shall be no hindrance to individual members on racial, political or any other grounds. As such, the club is the first in the Transvaal to encourage club membership and participation in athletics by athletes of all races. The club has decided to move its base away from Prince George Park as a result of the actions taken by the Boksburg Town Council in denying our black athletes the use of the training facilities.”

Despite BAC’s best efforts to keep the club together, there was a palpable uneasiness within the ranks. The decision to hold all training sessions, races and meetings at venues free of town interference and to take a stand against Apartheid was met with applause by some and with discontent by others. The club was breaking apart at the seams. The name of the club also came into question. While some members felt strongly that BAC should change its name, others felt that the best way to fight Apartheid was to keep the club’s name and stand firm on the established constitution.

BAC left Prince George Park and found Parkdene Primary, which, for the next few years, became the new home of the Wednesday night Blitz. Although these measures cost the club financially and were inconvenient, the club was determined to stay in Boksburg and abide by its constitution to foster athletics amongst people of all races. They would continue to oppose any moves from any quarter to deny this right.

But the point that politics and sport should never be separated was driven home at a later stage when a breakaway faction, comprised of the club’s leading black runners, formed the East Rand Athletics Club. The black runners were under severe pressure in the townships because they insisted on competing in their BAC colours, so they decided to form a club with their own identity. The athletes were quoted as saying, “We left because of politics… nothing more.”

BUSINESS AS USUAL
The next three years at BAC were ‘business as usual’ as the club held their usual three annual road races in Benoni. The races were successful, dispelling any notions that the club was faltering and these events further established them as a great success. The Colgate Race alone attracted over 3 500 participants and is renowned as one of the great Gauteng road races. This race is the club’s flagship race and continues to be one of the most popular events on the CGA calendar, often being used by most Gauteng runners as their last ‘long run’ before the Comrades Marathon.

The 80s ended on a very high note with one of BAC’s members, John Sebata, being awarded Springbok colours for the marathon. John was included in the Springbok team for the SA marathon championships in 1989. This high continued in all aspects of the club and in March 1993, the club moved to the Boksburg City Stadium. The move signified the end of an uneasy past and a very promising and exciting future. The setting up and establishment of BAC at the stadium was, for many, a dream come true, and even more so for the founding members who had envisaged this development from the moment they conceived the club. The John Hattle Memorial and Colgate races, as well as all training runs would take place from the stadium. Tuesday nights would become synonymous with Steve de Bod’s track sessions, held on the tartan track and the Wednesday night Blitz had found a new home. The family atmosphere and general camaradrie of many years of friendship and hard work was there for all to see. The club was back on top.

Currently, BAC continues to grow from strength to strength with new members joining every month. With road running, track and cross country being catered for what more can one ask for from a club?

TRAINING GROUPS
Boksburg has four different training groups which cater for all forms of road running. These groups go by various nicknames, which have been formed over the years.
The Parkrand Plodders, the most historic of the groups, was the founding running group in the club and most of the members who served on the committees in the early years ran in this group. It is within this group that a number of the current club traditions emerged, such as Perky’s Punisher, a 64km training run that takes place six weeks before Comrades. The late Jimmy Perkins measured an 8km loop that would be run eight times, hence the name, Perky’s Punisher. Another tradition to emerge from this group has been the Christmas Day Duck Run. This sees runners racing to the lake, feeding the ducks and then running home again.

The Falcon Crest Flyers meet at the Falcon Crest Garage on Trichardt Road and run the same type of pace as the Plodders but have different ‘quality’ sessions built in to their morning training routes. It is for this reason that they are perceived as slightly more serious than the plodders. They do, however, apply a standard ‘go back and fetch’ rule.

Mention running in the company of Anne Kouvarellis, and you will soon find yourself running in her group. Anne is one of the few women in the country who has completed 23 Comrades Marathons. Anne is the ultimate running ‘mother’ as many great runners start their careers in this group. Anne nurtures and looks after her runners until they ‘grow wings’, then she lets go and watches with great pride as they fly high. Lesley Train began her running days in this group, under the careful watch of many senior group members. 

Brian’s Break, run by Brian McCrindle, is an evening session for those who wish to train on hills, more specifically, on the only hill in Boksburg. This session is run up and down Rondebult Road and provides hard and fast Comrades runners with a much needed hill training session and quality work.

Last but not least is Fast and Frank, the group with the name that says it all. The group trains with silvers in mind. Whether it’s silver at Two Oceans, silver at Comrades or silver in any other race, the group primarily focuses on long distance speed. They run their marathons averaging under three hours and can often be seen in a big ‘bus’ guiding each other through. They are coached and mentored by Frank Da Ascencao, a man with no less than 20 Comrades silvers to his name. The average pace is below five minutes per km, and they are firm believers in the motto: rest when it rains.

The club’s speed comes from track sessions, held every Tuesday at the City Stadium from 18:00. These sessions have been coached and run by Steve de Bod since the inception of the club 34 years ago. Steve has a wealth of information and knowledge and guarantees runners a personal best in an upcoming race, if they are willing to stick with his track sessions for more than a month.

BAC is also known for its Mine Dumps Run, which takes place every Saturday from Farrar Park Caf? off Rondebult Road.
For those who have never run on or experienced the true beauty of the South African mine dumps, this is training run is strongly recommended, and one which runners will need to do quickly, before this mine dump, like the rest, disappears into
the landscape.

The vision that Tommy Malone and the other founding members originally wished for has definitely come to pass in a club that boasts three very strong disciplines, road running, track and cross country. The current strength of the junior track athletes is phenomenal with many of these young athletes going on to represent Gauteng at SA Club Championships as well as at school level.

MEMBER SPOTLIGHT
At present, Boksburg has a group of athletes who are performing well above expectations. Robert Hill and Andrew Roodt took third place in the 800m at SA Championships. Megan Williams and Shannon Freeman took gold in the high jump. These youngsters are but a few of the upcoming talents in the junior (u/19) categories. Cameron Alexander, O’Bakeng Molopyane and
Andre Smit are performing exceptionally well in the youth (u/16-u/17) categories. In the sub-youth (u/9-u/15), Carmel Perumal was selected for the SA Youth Championship 2009 and was voted the second best male athlete in Central Gauteng Primary schools in 2008. Kayla Koch, Dean Koch, Jone Badenhorst, Tatiana Devenish and Tiaan Steenkamp were all selected for the Central Gauteng Inter Provincial Team in November 2008.

Some of the more memorable coaches who train track athletes are Pikkie van Zyl, Sonette Sanders, Charel Blignaut and Monique Gibbs. All the coaches are affiliated to Central Gauteng Athletics.
The cross country section of the club has been extremely well represented over the past few years by Trevor Toerien, and for the past 20 years by Willie Maisela. This section also boasts talented runners like Ian Morshead, who has won the Rhodes Trail a number of times. It is a strong arm of the club and many believe that cross country running is the true backbone to a great Comrades Marathon.

Over the years, BAC have formed many wonderful traditions, including the Bingo Evening, Chairman’s Breakfast, Aches and Pains and dinner dances, which have become the backbone of their social calendar. Every Wednesday night, after the Blitz, the club hosts the Finish Line Pub. Families and friends meet to laugh and enjoy a relaxed evening together. Estelle Burmeister, Diane Snyders and Sheree Rogers ensure there is always good food on offer and each week members look forward to a new menu. Wednesday night bar duties are shared amongst committee members.

The atmosphere of BAC is one in which runners get lost friendly banter, hearty laughter and a sense of overall happiness that is as rare as this wonderful club. The people who frequent the pub on a Wednesday night, are the same people who fought for many years to see the club stay true to its constitution and who never gave up on the dream to foster sport in all spheres. If you haven’t yet experienced the Wednesday night Blitz, pack your tog bag and make your way to Boksburg.

CLUB CONTACT:     Linda Vogel
DETAILS:                   011 917 3721

A rehabilitation programme for patello-femoral syndrome (runner’s knee).

How does runner’s knee happen?
Your upper leg (femur) and lower leg (tibia) form a joint with your kneecap (patella). The patella moves up and down in a groove in front of these two bones when you walk and run. Pain starts when the kneecap runs out of this groove and literally grinds against the bone. This causes a sharp pain and/or swelling if you sit for long periods, squat, walk or run.

Causes of this condition include:
> Imbalances between the inner and outer muscles of the front of your thigh (quadriceps)
> Walking/Running more on the big toe area of your foot (over-pronation)
> A biomechanical problem, e.g. knock-knees, bow-legs or leg length differences
> Incorrect running shoes
> Not stretching often enough
> Incorrect training methods (too fast, too quick)
> Incorrect training surfaces (too hard/soft/uneven)
> Running on only one side of the road
> A leg length discrepancy due to muscle imbalance

How do I get past runner’s knee?
  
Do the following exercises for three to five days or until pain subsides –

• Rest: Take a break from training and check your shoes 
  
• Ice and compression: Ice the injured area for ten minutes every two hours
  
• Go to your physiotherapist for treatment 
  
• Ask your physio to analyse your walking/running pattern 
  
• Ask your podiatrist/orthotist if you need to have a special innersole designed
  
• Ask your physio to strap your kneecap to decrease pain

David van Wyk – Modern Athlete Expert

Qulifications:
BPyst (UP), MPhil (Sports Physiotherapy) (UCT)

By releasing the build up of harmful responses to stress, we are able to correctly align our spinal posture and ensure the efficient flow of energy through our bodies. Combine this with enhancing blood flow to, and lymphatic drainage from our muscles, and we are able to improve our muscular ‘strength’ and therefore, athletic performance.

Traditionally, strength has been equated to how much an athlete can lift or push, and can be measured with amazing technology such as the CYBEX isokinetic machine. Consider the action involved in running; as one leg extends forward, the opposite arm does the same. As the quadriceps contract, the hamstring must relax so that the knee can extend and the runner can move forward. Running ‘strength’ is so much more than the weight an athlete can lift, or for that matter, the height of the graph as measured by the CYBEX machine.

RUNNING STRENGTH
Running strength is dependent on the ‘integrity’ and balance of the neuromuscular system in an athlete’s body, which is controlled by the nervous system. The question we need to answer is whether the nervous system is stuck in a fi ght or flight survival mode, or thriving and operating at its full capacity. If, in order to perform at our peak, we need our nervous system to thrive, then surely we need to release our response to stress and align our spines correctly. Our bodies respond to physical, emotional, nutritional and even energetic stresses in an amazing manner that ensures our survival. But the very responses that ensure our survival can be detrimental to our athletic performance.

Fortunately, our nervous system responds to stresses in a predictable manner. If we eradicate these responses or bad habits, then we are able to optimise the function of our neuromuscular system, correctly align our spine and enhance the function and performance of our body. The foundation of a more efficient and a good athletic performance is a correctly functioning and balanced nervous system.

Electricity travels through the nervous system and ensures the correct function of all our muscles. On a more subtle level, this electricity is seen as the essence of our life force or energy. It needs to be balanced for optimal function and therefore, performance. This is where age old, traditional, oriental medicine fuses with a scientifi c and logical view of the nervous system.

THE FLOW OF ENERGY
The core of the traditional view is that if we have a balanced flow of energy, electricity, or ‘chi’ through the body, we have optimal health and function. Is this any different to ‘if our neuro-muscular system is functioning at an optimal level we reach our peak performance’?

What is interesting, is that the correct fl ow of electricity through the central nervous system corresponds to the optimal flow of chiup and down the spine and confi rms the necessity for having the correct posture. This can be likened to the battery of all our ‘strength’. It has been shown in research dating back to the 1960s, that every muscle is related to one of the traditional meridians or channels of energy fl ow. This same research reveals that by manipulating this energy fl ow, using acupuncture, one can enhance or even detract from a muscle’s performance. If we have an optimal fl ow of electricity or chi, we will have superb neuro-muscular balance and better athletic performance. This delicate balance can, however, be upset by the physical, emotional, nutritional and even energetic stresses of life.

THE LYMPHATIC SYSTEM
Even when our nervous and energetic systems are operating at their peak, our muscles still need oxygenation and nutrition to function at their best. The by-products or waste materials produced by our muscles’ work must also be effi ciently removed and processed by our body to maintain efficient  performance. This is achieved largely through our lymphatic system.

This is not a new concept. There is research to support this that dates back as far as the 1930s, when Dr. Terence Bennett discovered specific reflex points that enhance the blood flow to each muscle in the body. At the same time, Dr. Frank Chapman discovered similar reflexes that efficiently drain the lymph or metabolic waste from individual organs. In the 1960s, Dr. George Goodheart combined this knowledge to show how these refl ex points can be combined and used to enhance muscle function and ‘strength’, thereby improving athletic performance.




Adrian Stevens – Modern Athlete Expert

Qualifications:
BSc Physiotherapy (Wits)

Adrian has been in practice for 15 years and integrates complementary medicine such as acupuncture, kinesiology, Sacro-Occipital Therapy, Neuro- Organizational Technique and Body Alignment with his treatments. He also developed his well-known Integration? Technique which is aimed at achieving a structural, bio-chemical, psychological, energetic balance and overall optimal health.

Runner’s feet often look like they have been at war; they are battered and bruised. I lost my big toenail in my debut marathon. What causes this and how can it be avoided?

Answer

You are not alone when it comes to this. It is a very common problem experienced by runners and I see it a lot in my practice. There are many different reasons for damaged toenails and all runners and running styles are different and need to be treated individually.

Some of the common causes include:

1. 
   
   incorrect running shoes or fitting of running shoes;
   
   
2. 
   
   incorrect socks;
   
   
3. 
   
   incorrect toenail cutting;
   
   
4. 
   
   structural abnormalities (e.g. clawing or hammer toes);
   
   
5. 
   
   incorrect fitting of orthotics;
   
   
6. 
   
   incorrect lacing.

The way to prevent losing a toenail is to see a podiatrist as soon as the nail turns black. A fine burr is used to drill a hole in the nail and release the pressure. This assists in decreasing pain and may prevent you from losing the toenail. Another good way of protecting the nail is to use silicone toecaps. They fit over the top of the toe and cushion the nail from any pressure caused by the shoe during running.

 Running socks should be seamless and provide the foot with enough cushioning. Make sure your socks are not too tight or too loose. Try wearing socks that are specifically designed for the right and left foot respectively. When buying running shoes, try them on later in the day or after running, as your feet will have swelled. This will allow you to size your shoes correctly and will ensure you have enough space in the front of the shoes. If you are sliding too much in your shoes while running, pressure will be placed on the nails. Adjust your lacing pattern and always remember that your shoes should be snug, not tight and never loose. 

 Also, ensure you cut your nails correctly before running a race. Professional help may be necessary if your nails have thickened and are too hard for you to cut yourself. Orthotics, innersole modifications and even the correct category of running shoe can provide your feet with all the support they need. It is important to have your feet and running style assessed by a podiatrist.

 

Phobians is one of the original three running clubs in Pretoria and Modern Athlete went to chat to them to get some insight into the goings-on, highlights and future plans of this 27-year-old running establishment.

Name: Pretoria High Old Boys Club
Nickname: Phobians
Founded: 1982
Address: Hofmeyer Park, Lynwood, Pretoria East
Members: +-200

In conversation with club members, Gerald Kroukamp and Dimitri Kavallineas, one thing that immediately becomes clear is that Phobians is a social club and the ethics of camaraderie are the foundations on which the club is built. “We are not a serious runner’s club,” they joke. “We enjoy the social aspect of running.” Although the social aspect is so clearly apparent, Gerald and Dimitri stress that their more serious athletes are encouraged to mix it with the best.

As with most of the older established clubs, the first point of reference is the Comrades Marathon. Phobians has a record that most professional clubs would kill for, with best finishes at the Comrades when Helen Lucre won the race in 1985, 1986 and 1987, and Val Currin finished second to Frith van der Merwe in 1989 when Frith smashed the record. At this year’s Comrades Marathon, Phobians had 46 athletes take part in the event, with Belinda Hickman Mosdell flying the flag high with an amazing 20th place in a time of 7:45, not bad at all for a ‘social club’.

Pretoria’s popularity as a running region has exploded in recent years. When Phobians was originally formed in 1981 by John Buck, the region only had three running clubs. Phobians’ very first committee meeting was held in October 1981, with 15 runners applying for membership. Today, Phobians has approximately 200 members, not bad considering there are in excess of 100 clubs in the area. It is important to note that having over 100 running clubs in the Pretoria region really dilutes the market, a fact that is begrudgingly acknowledged by Gerald Kroukamp. “These days any three guys can get together and form a club; it’s a bit silly really!”

Phobians has some very healthy rivalries in the region. “We don’t have a mean competitive streak when it comes to our rivalries. We take on our friends in true social fashion with the odd unofficial wager,” explains Dimitri. In terms of local needle, the main protagonists are Irene Running Club, Magnolias and CSIR. The rivalry is demonstrated when the club hosts their popular time-trials on Thursday evenings. In the peak of summer, they have over 100 runners taking part in the running, building an atmosphere unique to Phobians Running Club.

Over the years, the club has produced some amazing characters and Phobians is the proud home of some very unique achievements. The club has in its midst the honorary memberships of Bruce Fordyce and Tom Cottrell. The Club chairman, Gerald Kroukamp, is only one of 18 athletes to have completed the Two Oceans Marathon and the Comrades on 20 occasions! Hilton James (brother of Rowan James – Two Oceans Race Director) completed the North and South Pole Challenges. The South Pole leg was a gruelling 880km, tackling 3 000m elevations and carrying 70kg of equipment en route. The 880km was conquered by a Norwegian team in 21 days. Hilton completed the monster course in 28 days, an achievement of which Phobians is extremely proud.     

Dimitri Kavallineas and Charlie Stewart are two Phobians who, with a unique global group, completed official marathons on all seven continents.

TIME TRIAL AND RACES
Phobians is affiliated to the Pretoria High School Old Boys’ Club and hosts three main races every year, namely the Deloitte Pretoria Marathon, the Ocean Basket Marcel Van’t Slot Memorial Race and the Chamberlain Capital Classic Half Marathon as well as an officially-timed, weekly 8km club walk-and-run time trial.

The time trial takes place on a set, measured course every Thursday, starting from the clubhouse in Hofmeyer Park, Lynwood. The walkers begin at 17h00, while the runners start at 17h45. This is a club that enjoys camaraderie and friendly rivalries with surrounding clubs, and therefore has many runners from other clubs taking part in their time trial.

One of the biggest qualifying races building up to the Comrades Marathon in Gauteng North is the Deloitte Pretoria Marathon. This race is run on the first Saturday of March, the same day it has been held since its inauguration 36 years ago. This has one of the most scenic, yet testing, routes through Pretoria, with the runners passing the beautiful Herbert Baker building of the Pretoria Boys’ High School. In 1995, it became a two-lapper, enabling the introduction of a half marathon, and more recently a 10km route was added to the event to accommodate all forms of runners.

The Ocean Basket Marcel Van’t Slot Memorial Race is run annually in memory of Marcel, who died tragically while out on a training run in 1994. He was one of the first to join Phobians at the age of 15, and for many years, he and his brother were the only juniors at Phobians. Appropriately, it was Marcel who set out the course for this two-lapper 15km and 5km race.

The third race hosted by Phobians is the Chamberlains Capital Classic held in October, which is comprised of a half marathon, 10km and 5km distances. In typical Phobians character, runners are awarded a R200 voucher from Chamberlain Centurion if they run the race in under three hours, in an authentic Scottish, Irish or Greek kilt.

SOCIAL SCENE
Being a social running club, there is a very popular month-end social evening held on the last Thursday of the month. Each member receives an entry to the month-end lucky draw, in which prizes vary from running shoes to timing watches. The Bertie and Boerie (Bertie being the little man on their logo) gathering is held after certain races and the eats and drinks are sponsored by the club. A special award is presented annually to the person who produces the best Bertie and Boerie during the course of the year.

Looking ahead
The future of Phobians Running Club is best described by the phrase ‘if it ain’t broken…’
 
“We are extremely happy with the current size of and spirit within the club. There are no restructuring or expansion plans on the horizon,” explains Kroukamp. “We are always looking to attract younger members to the club. We have a good feeder system via Pretoria Boys’ High. However, the sport of running is battling to deliver the same appeal as other sporting codes.”

Phobians is, without a doubt, a special running family, a tight-knit unit that knows how to have a good time and enjoy their running. Their door is always open to anyone interested in starting out in the sport and the invitation is open to all other clubs to come and grab a boerie and a beer at the end of a good day on the road.

Fearless Phobians

FRED CLEMENT (65)
Fred’s running started at school. He excelled in the 880 yards and the mile run and was a very keen Boy Scout (he received the Queen’s Scout Award in Standard 8). Fred loved camping, cycling and hiking and spending time out in the veld, enjoying nature and working on being fit and healthy. He was a very keen competitor, but most of all, loved to compete with himself, challenging himself to reach greater and greater heights.

He started his working career in the Weather Bureau, as an access point to the Antarctic and consequently spent a year on Marion Island (1965) and a year in the Antarctic as a leader of the meteorological team (the ninth South African Expedition to the Antarctic) in 1968. He remembers it as a privilege and an exceptionally rewarding experience as an adventurer. This rare opportunity afforded him the chance to take in the beauty and extraordinary features that the Antarctic had on offer. His journey included such magnificent features as: the Aurora Australus, midnight sun, sub-zero temperatures (the lowest being -47.6? Celsius), storms with wind speeds exceeding 60mph, the Emperor and Ad?lie penguins, killer whales, sea elephants, seals, the skua bird, a journey through the Roaring Forties and the pack ice in the RSA, huskies pulling a sled over the ice, travelling via snow toboggan or muskeg tractor, exploring the inside of a huge crevice and a team of 16 young men enthusiastic to explore the Antarctic. 

Between 1969 and 1991, Fred occasionally jogged for short spells to keep fit and did the odd hike in the Drakensberg or Eastern Transvaal to counter the effects of stress at work. However, at the age of 49, he started running again and did his first Comrades in 10:30, with only about four months of jogging as preparation. It was not long before he started winning gold and silver medals for half, full and ultra marathons, for his age category. His best Comrades time was 8:44 at the age of 51.

Unfortunately, Fred had a nasty accident shortly after his fifth Comrades (he fell off a seven metre high construction site), resulting in three compacted and one fractured vertebra. He had to take a break from running but spent a lot of time in the gym, determined to make a comeback, and ten years later, he returned to competitive running.

Fred ran another two Comrades after recovering from his injuries. He completed his sixth Comrades in a time of 9:56. That year (2006), he also did the SkyRun, an adventure run of over 120km from Lady Grey to Tiffendell, the ski resort, along the picturesque ridge of the Drakensberg.

Clement has now made a temporary switch to walking as, according to his doctor, his knees need the rest. He has done extremely well and has already won several gold medals but Fred intends to tackle the Comrades again next year and anticipates eventually getting his Comrades green number.

BELINDA-LEIGH HICKMAN MOSDELL (39)
Belinda was the 20th lady to finish Comrades this year, a huge surprise for her as she claimed she would run only one Comrades. Now, she has been inspired to do more.

My husband is my inspiration for running. “We train together and he was my biggest mentor, coach and fan in the months leading up to Comrades,” she says. Although she has been running for ten years, her career began when she accidentally discovered she could run faster than the guys at work, much to their dismay.

Belinda has been running for Phobians for almost two years, and extols its virtues with passion. “It is a great club with great people. The club is well run by the current committee and we get so much from the club as members. This year they gave all those running Two Oceans tracksuits and every month, we have a special do at the league races where a feast of food and drink is set up after the run.” She says that the atmosphere of encouragement and the friendly advice she receives is a great help on the road.

Belinda has fond memories of this year’s Comrades, calling it a magnificent race. “It was with great trepidation that I lined up on the 24th of May at the start. I had barely managed 1 200km of training since January and I was very, very scared! I knew I could get to 60km comfortably but after that was anyone’s guess. My husband, being a nine-times Comrades runner knew where I needed him to be on the route, and that played a huge role mentally for me on the day.”

Mosdell would dearly love to equal her husband’s best time of 1:19 for the 21.1km, a very steep goal. The ultra and marathon distances are her passion and she has won a few marathons. “I do remember running the Deloitte Marathon a couple of years ago and finishing behind Frith v/d Merwe in 3:08. She is my all time running heroine so it really made the race very special.”

One of her fondest, and perhaps funniest, memories was at the Tom Jenkins 21km. “A guy fell in next to me on the last 3km. One of the spectators on the side of the road shouted out to me that I was the first lady and the guy who was running with me looked at me in amazement, sped up a few paces ahead of me and started shouting to all the other runners in front of us, “First lady coming through, first lady coming through!” The embarrassment when everyone turned around to look at me was huge but what could I do, except put my head down and make sure that I won the race for my unknown, but very supportive companion!”