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AJ CalitzPage 7

Gear Page 10

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Dec2015, Vol 05

Gombie’s Trail Guide Page 6

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BiokenticsPage 9

The Otter African Trail Run FS

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The Otter African Trail Run looms large in the minds of South African trail runners; known

as the Grail of Trail it’s the event that tops many a bucket list. In 1968 long before trail running became a popular past-time, the Otter Trail became the king of South African hiking trails. Its 43km route, from the Stormsriver Mouth to the Nature’s Valley’s Groot River estuary was and remains a tough test of an avid hiker’s fi tness. The coastal route the Otter follows requires hikers to scale steep climbs and scramble down precipice descents, all with a pack fi lled with all the essentials for fi ve days on the trail.

Hikers are lured back time and again by the challenge, the intoxicating scenery and the ever changing and moody Indian Ocean. It’s a trail that off ers infi nite photographic opportunities; the azure waves crashing against the rusty lichen covered rocks showering plumes of brilliant white foam into the lush emerald greens of the coastal forests. It’s no surprise then that when the trail running movement took hold that the Otter Trail would become the perfect route for the iconic South African trail running race.

IMPOSSIBLE FEATS backed up by

IMPOSSIBLE GENEROSITY

On the 17th of October Marc Lauenstein did the seemingly impossible, he broke the four hour mark in the Otter African Trail Run, he then donated half of the R100 000 prize to charity. Photos by Jacques Marais.

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Where are we?Nature’s Valley, where the Otter

African Trail Run race village is

located is just inside the border

of the Western Cape, with the

Stormsriver rushing out into the

Indian Ocean on the Eastern Cape

side of the border. The area is

popular with nature lovers, for the

expansive Garden Route National

Park and adventure seekers, for

the world’s highest bungee jump

off the Bloukrans Bridge.

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FS Editorial

Publisher: Shayne Dowlingshayne@integratedmedia.co.zaEditor: Seamus Allardiceseamus@integratedmedia.co.zaArt Director: Megan Merifi eldmegan@integratedmedia.co.zaDesigner: Shannon Flewellen

Full Stride ALLIANCE PARTNERS

Head Offi ce | Cape Town Tel: 021 685 0285Address: Suite WB03 Tannery Park23 Belmont Road, Rondebosch, 7700Postal Address: PO Box 259, Rondebosch 7701

team Advertising: Eloise Meyer eloise@integratedmedia.co.zaPR & Promotions: Ashley Attwood ash@integratedmedia.co.zaRegulars: AJ Calitz, Michael Gombart and Tammy Reader.Photography: Ashlee Attwood, Oakpics, Red Bull Content Pool, Mark Sampson, Jacques Marais and

full stride's WEEKEND WARRIOR

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full stridefull stride ThinkstockContributors: Molly Fitz-Patrick Printing: Paarl Coldset (Pty) LtdPublished by: Integrated MediaDisclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

@SeamusAllardice

FS: So Liandi, you’re pretty much the queen of the Western Cape legs of the Spur Trail Series. What about the Trail Series keeps you hooked? LVDW: I love the energy surrounding these events, which are always well organised. The fact that it is a series of four makes it very interesting and competitive. We are always a group of friends that enter the series, and we combine it with lots of coff ees and a big breakfast afterwards. Another big

Forget the Anniversary –

GO RUNIt’s our anniversary issue, but

because the last year has gone too fast it hardly feels like it – so

we’re not going to make a big fuss. There are far more important things to write about, like all the races we want to do in 2016, or the Full Stride DigiMag, or the impending festive season and the opportunities for overindulgence it brings.

But fi rst there’s the Full Stride Summer Trail Run at Delvera on the 5th of December. There are 15km, 12.5km, 7.5km and 5km distances on off er so there’s something for everyone. There’ll be late entries available on the day, but check on www.dirtopia.co.za to make sure that

the event hasn’t been sold out before heading off into the Winelands.

On a personal front, my racing kicks off with Xterra in 2016, and as I’m doing the full this year, I’d better get some swim training in. As I write this, I’ve done exactly one rushed swim, clocking in at under 1km, so I’m going to have to up my game or that 1.6km Xterra swim is going to seem very far come February. We’ve also got a Full Stride team doing African X in March, but I’m sitting that one out as my gammy knees can’t do two days on the trails in a row, let alone three! On that note, if you too suff er from knee ailments, give Tammy Reader’s Biokinetics

column a read, hopefully both you and I will be running many a pain-free kay in 2016.

For readers who aren’t going weak at the knees we’ve a story on Marc Lauenstein’s record breaking Otter, Grail of Trail, run; while AJ Calitz is raising a traveller and mountaineer (his daughter has more Lions Head summits before the age of one than most lifelong Cape Town residents); and Michael Gombart provides some tips to get you through the festive season without losing your fi tness.

Then of course there’s the Full Stride DigiMag. It features much of the hard copy’s content on a platform designed for your tablet or phone. Visit www.fullstridesa.co.za to give it a read and let us know what you think by Tweeting @FullStrideSA.

Cheers, Seamus

This issue we chat to Durbanville based physiotherapist, First Ascent Performance Tester and one of the fastest ladies on the trails in SA Liandi van der Westhuyzen. Follow her on Twitter @liandiphysio.

attraction for me is the fact that racing four weekends in a row boosts your fi tness levels massively.

FS: Do you have any plans to race up-country or internationally in 2016?LVDW: I’ve always run for the pure love and enjoyment of running. At the moment, with balancing family life and running my own Physiotherapy practice, I can’t always aff ord myself the time to train as much as is necessary to step up to that level. It is however a dream, and hopefully I will be able to realise this in the near future.

FS: Can you recommend a great long run for an epic mission or training to our readers? LVDW: We are spoilt with so many options here in the Western Cape. A fi rm favourite for me is Jonkershoek. The possibilities are endless. I would recommend stocking up on some snacks, getting a map at the entrance and to simply go exploring. You can choose between massive climbs leading to breath-taking views, singletracks through the forest or getting some proper distance on the contour paths.

FS: How do you balance running your own physiotherapy practice with getting time in on the trails? LVDW: I work long hours during the

week so I don’t always get around to spending time on the trails. I try and do my cross training, a couple of short road runs and Pilates classes (which I give at my practice) during the week. Weekend running will almost defi nitely be off -road training runs or races. We are spoilt by the huge amount of trail races on the calendar these days.

FS: As a physio, what advice would you give a trail runner looking to become a more competitive trail runner? LVDW: I absolutely believe in consistency. You need to run consistently and not only train before races. Muscle memory and conditioning of the body is incredibly important. I also believe in cross

training and strength training in addition to running for improved performance. As trail runners we need strong bodies not only for performance, but for prevention of injuries. Then we also need to change our training and routes so our bodies don’t get used to doing the same route and routine week in and week out. Specifi c hill training, technical training which includes balance and proprioception is also important. As a physio I am obviously passionate about this topic, I could go on forever…

Join Liandi on the trails this summer at the Spur Cape Summer Trail Series® which kicks off on the Tygerberg Nature Reserve trails on the 13th of January.

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Liandi always looks like she’s loving her running.

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FS The Otter African Trail Runfrom page 1

Emma Roca navigating the Bloukrans River crossing.

Mere mortals are given the easier option of attempting the Otter African Trail Challenge the Thursday before the main race, it’s easier in that the time limit is extended from eight to eleven hours – but in 2015 the changeable weather made it anything but easy. It’s too much to expect Tsitsikamma’s weather to play along for four consecutive days (for the Challenge prologue, Challenge, Run prologue and Run) and this year the Challenge runners caught it at its worst. Jacques Marais, who was out on the route photographing the race, described it as a tempest, saying that he “could barely see the runners when they were more than 60m from [him]”. Conditions were so bad the race organisers were compelled to enforce the cut-off at the Ngubu Hut, just 3.8km into the race – where they pulled runners who were clearly already struggling from the event.

By the time Saturday morning dawned the storm had blown over and conditions were perfect – for photography (as you can see) and trail running. Alongside the Swiss international star, Marc Lauenstein, who was to win the race, were the South African contenders: Kane Reilly, Thabang Madiba, Lucky Miya and Ben Brimble. While in the ladies race the South African favourite Megan Mackenzie would face stern competition from local

rival Nicolette Griffioen and Spanish trail running sensation and doctor of Biochemistry, Emma Roca.

The racing was lightning fast from the outset, with the times making it clear Lauenstein was aiming for the sub-four hour mark. Chasing him as hard as they could were Kane Reilly and Thabang Madiba. By the half-way mark, at the Oakhurst hut, Lauenstein was a mere two minutes ahead of Reilly, but as the young South African’s pace faltered Lauenstein surged on.

Like her fellow European visitor to South Africa, Emma Roca was leading the locals, as the ladies raced west toward Nature’s Valley. Nicolette Griffioen had usurped Megan Mackenzie as the main contender but neither could successfully haul in Roca – the top three ladies finished in that order, impressively all three in the top ten overall and within 16 minutes of each other.

While Reilly was fading and the gap between him and Madiba was shrinking, at the front Lauenstein was up on the sub-four splits. Showing tremendous composure and endurance Lauenstein powered across the energy sapping floating bridge (which actually sinks into the water slightly sapping your energy and killing your momentum) over the Groot River to cross the finish line and stop the clock after exactly

Stride Out on the 2016 Otter African Trail Run - Retto

Challenge: 12 & 13 October 2016

Run: 14 & 15 October

Distance: 43km

Entry fees: Run R4 200,

Challenge R3 900

Website: www.theotter.co.za

Retto: The Retto is the Otter trail

in reverse, starting in Nature’s

Valley and racing east towards

Stormsriver. The race alternates

from year-to-year between the

Otter and the Retto.

Men: Marc Lauenstein (3:59:29 - record)Kane Reilly (4:33:15)Thabang Madiba (4:38:39)

Women: Emma Roca (5:07:37)Nicolette Griffioen (5:14:30)Megan Mackenzie (5:23:36)

Male Veterans: Deon Braun (5:52:38) Nico Schoeman (6:04:44)Costa Dimopoulos (6:08:42)

Female Veterans: Emma Roca (5:07:37 - record)Mitsie van der Westhuizen (6:32:34)Natasja Kask (6:45:57)

The 2015 Otter African Trail Run Results

Male Masters: Paul van Niekerk (6:43:49), Riaan Nieuwoudt (6:56:26)Keith Moodie (6:58:19)

3 hours 59 minutes 29 seconds on the Otter Trail. 31 impressive seconds ahead of the four hour mark, after 43km of racing with 2 600 meters of climbing. Impossible made possible.

Lauenstein then backed up his astonishing run with a more astonishing gesture. On being presented with the R100 000

cheque for breaking the four hour mark, he donated half of his winnings to charity: R25 000 to the Nature’s Valley Trust, who work to conserve the Tsitsikamma coastline, and R25 000 to developing disadvantaged young endurance athletes – two remarkably worthy causes.

Churning seas and big smiles make for iconic Otter Trail imagery.

Marc Lauenstein reaching out to stop the clock as he crossing the finish line. Kane Reilly and Thabang Madiba joining Lauenstein for the podium celebrations.

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Hickies

If you’re in the Stellenbosch region and want to get your kids into trial running check out the Trail Kids clinics and runs. They’re hosting the Jingle Bells Trail Run at the Lourensford Christmas Market on the 5th of December, followed by Carols by Glowstick. The trail run gets underway at 18:00 and entries are available online through www.myactive.co.za. Or if you’ve missed the Jingle Bells run you can check the Trail Kids SA Facebook page and keep an eye out for their skills clinics. The clinics aim to developing friendships, confi dence and connect your little ones with nature. And if you’d like them to be lifelong runners it’s always a good idea to get them running and enjoying running early.

The 2015 Salomon SkyRun once again produced epically diffi cult conditions for the county’s top ultra-trail runners as they took on the 100km race

from Lady Grey to the Wartrail County Club high in the Witteberg Mountains of the Eastern Cape. Despite the area being in the clutches of a drought the night before the race saw fi rst rain and then hail fall in Lady Grey – leaving the runners with no doubts about how tough the conditions would be 1 000 metres higher up in the mountains. The cold conditions were highlighted by the fact that the sweep group recorded a very chilly -2 degrees Celsius at Edgehill Farm, as the sun rose on day

two to fi nd the mountainside covered in frost. By that time the leaders where long fi nished.

Bruce Arnett claimed an incredible 13th title in a time of 13 hours and 55 minutes. AJ Calitz, Christiaan Greyling and Spanish runner Pedro Caldereu DeLa Barca crossed the fi nish line in unison to claim second, after running much of the route together. Landie Greyling took the ladies victory in a time of 18 hours and 7 minutes over Misty Weyers and Riana van der Merwe. The route is entirely GPS or map and compass navigated, with all but the very fastest men fi nishing well after dark. It features 4 900 metres of altitude gain and includes the 46% gradient, called “The Wall”, which climbs over 500 metres in just 3km. For more information on the Salomon SkyRun visit www.skyrun.co.za.

Not everyone has access to high mountains, so if you’re training for a sky run or are looking to benefi t from

the physiological advantages of altitude training then check out Concept Studio in Cape Town’s new altitude running studio. With programmes developed by Science to Sport you can be sure to reap the benefi ts. Full Stride’s Michael Gombart

is one of the instructors and you can join him or one of the other three instructors for a group class or book solo sessions where you follow an altitude training programme on your own time.

Like the altitude cycling studio, the running studio can simulate an altitude of up to 3 000 meters above sea level, which for Cape Town residents would otherwise require a trip to the Drakensberg. To fi nd out more or book classes visit www.conceptstudio.co.za or drop by the studio in The Point Mall, Regent Road, Sea Point.

TRAIL KIDS

Salomon SkyRun

Altitude TrainingS

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From the 19th to the 21st of February 2016 you can experience for the fi rst time ever a trail running stage race in the warm heart of the Koue Bokkeveld. Mountain biking readers will already be familiar with the sold out Tankwa Trek MTB stage race, and know what treats await us trail runners. The landscape is beautiful, arid fynbos amid swathes of green orchards with rocky mountains rising sharply towards pale blue skies. At the heart of this, lies Kaleo Manor an oasis of peace and luxury.

The three day trail run features distances of

Experience the Inaugural Tankwa Trail

30km, 35km and 24km across the three stages. But while the distances might be a stretch for legs, the famous Dryland Events hospitality and water points will surely see you back to Kaleo every day. Once back at Kaleo you can relax under the oaks, enjoy the fantastic Bokkeveld catering, indulge on Du Toit fruit the likes of which are usually exported and generally revel in three of the best days of trail running imaginable.

To check out the routes or to enter online visit www.tankwatrail.co.za

6 full stride

FS Gombie’s Trail Running Guide

Michael “Gombie” Gombart is a couch potato turned multisport athlete and trail runner. He’s the founder of www.outpostrunning.co.za

and will be providing you, the reader of Full Stride, with expert advice on how to get into trail running and maybe even get competitive. Follow him on Twitter at @michaelgombart.

What a great time of year! A festive atmosphere, long sunny days and for most a

time to take a break and reflect on the past year and the one to come.

Hopefully most of you are taking advantage of the long summer days to explore and enjoy time on the trails. There is nothing more rewarding than getting in that awesome sunrise run, ending with a

cup of coffee and getting into your day knowing you earned that mince pie or turkey sandwich.

You may have also started planning your New Year goals. By goals I mean trail races and mountains you wish to conquer; are there really any other type of goals? Whether you want to try the Wildrunner Trail Series for the first time, improve your personal best

or even try an Ultra, the important thing is to start now. What better motivation to keep you going through the year with a positive focus? By planning now you’ll make sure you’re able to book accommodation, organise travel and get a decent training plan in place.

If you are still not quite sure about racing or are just getting into the trail running spirit of

FESTIVE SEASON TRAIL RUNNING TIPSWith the Festive Season upon us it’s time to make use of the long daylight hours and earn those tasty treats reckons Michael Gombart.

"There is nothing more rewarding than getting in that awesome sunrise run, ending with a cup of coffee and getting into your day knowing you earned that mince pie or turkey sandwich."

things, challenge yourself! The beauty of trail running is that even when we mention a “trail race” it’s not simply a race to beat others. It’s a race to overcome yourself, and beat the challenging trail. Should you find that giving your best effort puts you in the top, middle or towards the back of the pack, it’s irrelevant. That satisfaction of accomplishing something new is a prize as good as a gold medal. If you really want the gold medal, well then dedication, structure and sheer determ ination will see you have your best shot at it. Check out Full Stride’s event calendar for some help or inspiration.

Now finish reading Full Stride and head for the trails.

Stride Out with Gombie’s Festive Season Tips for a Happy New Year on the Trails:

ADD SOME STRUCTURE TO YOUR ROUTINE:

◆ Speed Work – by all means when the trail calls,

just go run. But why not add some speed play on the

hills, flats and descents to sharpen your reflexes and

strength. After about 15 minutes of running, pick 5

points during your run, set your sights on an imaginary

finish line (Could be a rock or tree?) ahead and floor it.

Do this at least once a week and reap the benefits into

the New Year.

◆ Change it up – we all have that favourite route, our

“Happy Place”. This season try to explore at least one

new route, mountain or trail every two weeks. It’s great

for mind and body, as our bodies get into a routine we

don’t maximise the benefits, so keep it guessing. The

other benefit is you get to see new sites.

◆ Balance and Strength – while having a shower,

brushing your teeth or even standing around the braai,

balance on one leg for 30 seconds then switch. This will

help strengthen the ankle and balance to stop those

pesky ankle rolls or stumbles on the trail.

Now may be a good time to get some new gear, or put it

on the wish list.

◆ Trail Shoes – decent grip and well ventilated for

breathability and quick lugging for the rivers you

may cross. Unless you are a real speed freak, go for

something more substantial and longer lasting that

will cover long and short mileage, technical and non-

technical terrain.

◆ Running Pants – making sure you wear comfortable

and quick wicking pants will go a long way in giving you

many chafe-free miles.

◆ Tops – something that can offer protection from the

sun, is quick wicking and comfortable fitting will be all

you need in this department.

NOW DON’T FORGET:

◆ Hydration – whether you prefer a pack or handheld, SA

summers are hot, do not underestimate the amount of

water you will need. Also, keep in mind many rivers dry up

this time of year, so rather hit the trail prepared. After all,

carrying a little extra will act as a weight training session.

◆ Suncream – While on the trail it’s easy to get distracted

and forget how dangerous the sun’s rays are. No need

to damage yourself, after all this is part of the reason you

run is to keep healthy. Put a high SPF cream on at the

start and every hour thereafter while on the trails.

◆ Safety – tell someone your planned route and when

you are going and intend on finishing. Take a phone,

place it in a waterproof pack if you are planning on any

water crossings. My SOS is a great smartphone app

should you require help on the trails.

The Calitz Column FS

AJ Calitz, trail running’s ginger ninja, is a Guinness World Record holder having climbed 10 257 vertical metres – summiting Platteklip Gorge 14 and a half times in 12 hours, and the three time Lion Heart Champion. Follow his exploits on Twitter at @ajcalitz.

AJ scrambling down a particularly uncut section of the Giant’s Cup Uncut Trail.

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When our daughter, Emilie, was born my wife, Paulette, and I decided that we were not going to be those parents that just sit

at home because they have kids, and the kids are being difficult.

I took this to the extreme; at 2 weeks old she did her first summit (of many) of Lions Head – albeit in a baby sling. Next up we did the Fish River Canyon Ultra in Namibia with a week-long road trip afterwards, including some dune and Richtersveld 4x4 driving and camping.

Where to from there? I had heard about the five must do South African hiking trails – which included the Giant’s Cup Trail in the Drakensberg. By happenstance I was invited to do the inaugural Giant’s Cup Uncut Trail run (there is a 2 day event earlier in the year, but this is the Full Monty).

Wanting to turn it into a mini road trip/holiday we decided to pack the bakkie and drive up. Three days later we arrived in the pouring rain. It had not rained in the Underberg valley for nearly a year, so the farmers were jumping for joy… the trail runners, not so much. Faces saying “I can’t believe what I got myself into” were on all of the runners at the 06h00 start at the Sani Pass Hotel. We started out at a meandering pace, knowing full well the severity of the 65km route ahead.

Leg 1 The first day of the hiking trail starts up a river gorge, crossing numerous times before ascending to a plateau, for some climbing respite and beautiful views of the endless valleys and mountains more than 3 000m high. The views were short-lived, however, as we ascended once again into the cloud bank before descending to Checkpoint 2, and crossing a very rickety bridge for some sustenance.

Leg 2The longest leg at 21km, starts with a nasty, steep and slippery climb onto the second highest point of the route - at 2 200m before flattening off into very runnable and easy going trails. Suffice it to say I have very rarely seen such pristine trails, perfectly groomed and not a piece of litter in sight – truly a blessing! After the plateau a hair

FACING GIANTSThe Calitz family aren’t the type to sit around at home much and young Emilie is ticking off South Africa’s must see sights as her dad, AJ Calitz, takes her on road trips to races across the country.

raising slippery and rocky descent followed down a “path”, which the organisers laid out to miss a section of tar road.

Leg 3Leg 3 starts with quite a mean little climb out of the valley, it was also the first time we could see the sun and take our gloves off! Friendly locals, cow bells and bleating sheep and goats greeted us as we passed the overnight huts of the hiking trail. No rest for the wicked however, as the trail went skyward again. By far and away the most beautiful section of the trail, the views were truly spectacular as the clouds lifted slightly and we could take a few moments to take in the breath-taking vista of the Drakensberg splendour. Crossing the plateau onto the end of the leg, the highest point of the route loomed in the distance.

Leg 4Leg 4 starts with a deceptive false flat section, of about 3 or 4km, before the climb up to the highest point of the race, at 2 400m. The climb is relentless, around every corner I thought, I must be close to the top, only to be greeted with another rise. Finally reaching the peak, it was freezing! Gloves back on, buff pulled up and running faster just to keep warm, the descent started just in time. The altitude drops at an insane rate – before you know it, you are back at 1 800m and on the gravel road to the Bushman’s Kloof Resort.

As things go with trail running, the organisers always have an ace up their sleeves. The gravel section is a punishing 3km, mind numbing, slippery as ice, mud bath, finishing with a pretty much vertical climb up to the entertainment area where warm drinks, wine, cheese and snacks awaited.

I loved the run and route, but was very glad to get off the mountain…

A superb run, very well organized, especially for a first effort! Well done Spurgeon, Matt and your team.

I will be back, to face the giants once more.

"It had not rained in the Underberg valley for nearly a year, so the farmers were jumping for joy... the trail runners, not so much."

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FS Run Report

We’d been tossing the idea of running from the Jonkershoek Nature

Reserve gate to the Berg River Dam outside Franschhoek for ages, but with the usual issue of fi nding a Saturday that suited all my friends who’d said they were keen, we’d never quite got around to it. So when Full Stride’s Biokineticist, Tammy Reader, invited me to join them on their trip I jumped at the opportunity – especially as they’d sorted the hardest part, getting someone to pick us up from Franschhoek.

With the date set, Tammy’s husband Paul sorted out the admin with Cape Nature. For safety reasons Cape Nature needed our personal details and medical aid info, as well as an assurance that we would be carrying enough food to last 24 hours and wet-weather gear in case we got stranded on the mountain. It’s tempting to just wing it without fi lling in the forms, especially as you have to fi ll them in the day before you set out – because the offi ce isn’t open at 5am. If you aren’t guilted into letting Cape Nature know you’re doing the route because it’s the right thing to do, then just keep in mind that Mountain Rescue will charge you should they need to extract you off the mountain in the case of an emergency. If you fi ll in the forms, Cape Nature’s insurance covers the costs. Given how steep, overgrown and treacherous the descent into the Assegaaiboschkloof from the Bergriver Nek is, it’s an essential

ADVENTURE TRAILSWith the race calendar thinning out in December we thought we’d inspire you to strike out on a mission of your own. Seamus Allardice recently did the epic Jonkershoek to Franschhoek traverse and here’s his story.

"You feel 100km away from civilisation"

TELL YOUR STORYSend us the gpx fi le, photos and story of your epic missions and we’ll publish the best ones on www.fullstridesa.co.za. Email them to trail@fullstridesa.co.za.

precaution to take. We’d planned to leave at 5am, but

on the evening before inclement weather blew in, so we pushed back our start time as avoiding the heat of the day was no longer an issue. Meeting up at the Jonkershoek gate at 05:45 we did a quick gear check before setting out at a slow trot up the jeep track towards the far end of the valley. Our little group consisted of Thaine Sasman, who’d done the route before, Tammy and Paul Reader and myself.

For the fi rst 4km we followed the jeep track, before deciding to gain altitude by heading up the new black diamond MTB trail (because we all ride and hadn’t been down it yet – and might never try it now we know it’s pretty gnarly). The conventional route follows the jeep track to the furthest point of the circle route before climbing towards the highest point via a nearly endless series of

steps. Our route ensured we missed the gruelling steps and got us to the trail head of the Panorama trail, which ascends from around 500 to 1 200 meters and off ers amazing views over the Jonkershoek valley below.

We hiked briskly up Panorama, into the blustery clouds around the Bergriver Nek where we stopped for a quick bite and to put wind-breakers on. From there it was a mad scramble through overgrown fynbos, along a path that doesn’t really exist anymore down to the Berg River 500 odd meters below. It’s ankle breaking territory so we took it easy and stopped for Tammy (who’d counselled the rest of us to wear tights rather than shorts because of the prickly fynbos), to fi t a couple of Buff s as knee protectors against the sharp vegetation growing out into the trail.

Once we got down to the Berg we could start to trot, and it’s this section of the route that’s really special. The trail is well maintained, but you feel 100km away from civilisation and the river is always within 50 meters of you should you need to top up your hydration pack. The fynbos is spectacular too, and the unspoilt clumps of natural forest off er perfect spots for snack breaks, if you attempt the trip on a hotter day than we did. The trail descends gradually, eventually joining up with an old forestry road which then winds along the river all the way to the Berg River Dam.

If you organise for collection from the dam the route is around 24km, or you can trot the fi nal 4km into Franschhoek (but be warned the Robertsvlei Road features a mean little climb to town). We split the diff erence and got picked up on the Robertsvlei Road before heading into Franschhoek for a hard earned beer and ice cream.

To view the Jonkershoek to Franschoek Strava

segment scan this QR Code.

STRAVA MAP

Assegaaiboschkloof is pretty overgrown and the path is easy to lose.

Water isn’t an issue even in summer as the Berg fl ows perennially.

Below from left to right: 1) Thaine Sasman keeping his energy levels up. 2) Paul Reader pointing the way to the Bergriver Nek. 3) Tammy Reader stopping to smell the fl owers. 4) Thaine leading the way. 5) The fi nal section of the route will be familiar to runner of the Bastille Festival Trail Runs.

ALL PHOTOS BY SEAMUS ALLARDICE

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Biokinetics FS

Tammy Reader is a registered biokineticist in Stellenbosch. She is a keen trail runner and mountain biker and enjoys incorporating her practical experience into her work. To find your nearest Biokineticist go to www.biokinetics.org.za.

Patellofemoral pain syndrome, more commonly known as runner’s knee, usually comes on gradually, and causes an aching pain behind

or around the kneecap. The knee is a hinge joint allowing for backwards and forwards movement and only a slight amount of rotation. The patella (kneecap) rests in a groove on the femur (thigh bone), acting like a pulley to transmit force from the quadriceps (thigh) muscles to the tibia (lower leg).

The pain experienced in runner’s knee is in the joint between the kneecap and femur (thigh bone) and this pain originates from the tissue inside or around the joint. The cause of the pain is the kneecap rubbing against the groove in the femur, where it slides back and forth when you bend and straighten your knee. Running (especially downhill) can cause irritation where the kneecap rests on the femur. Other activities such as squatting, descending stairs and prolonged sitting can also aggravate runner’s knee.

Common complaints are a sharp or dull pain around the kneecap, pain when bending your knee, pain that’s worse when you walk downhill or downstairs, and popping and grinding of the knee. Swelling may be present and the knee might feel stiff even though there is usually full range of movement.

Common CausesOveruse (repeated bending of the knee), direct trauma to the area (falling on the knee), misalignment (certain parts of your body are exposed to more stress), foot problems (hypermobile feet, dropped arches and over pronation), stiff inflexible muscles, weak leg muscles (or an imbalance), and different leg lengths – can all be factors.

As with most running injuries, your anatomy and the way you move can influence whether or not you are susceptible to patellofemoral pain. Younger, recreational runners and women tend to be more susceptible to runner’s knee. In the case of women, their typically wider hips lead to an increase in the angle between the hip and knee, resulting in more stress on the kneecap. Tight hamstrings or weak quadriceps (front thigh) and gluteal (buttocks) muscles can sometimes also be blamed.

A weakness in the quadriceps, for example, causes faulty tracking of the kneecap, as the quadriceps cannot support the patella. If there is a weakness between the quadriceps muscles – vastus lateralis (the muscle on the outside of the thigh, which pulls the patella outwards and up) and the vastus medialis obliquus (the muscle on the inside of the thigh which pulls your kneecap up and slightly inwards) – your patella will track incorrectly in its groove on the femur. Furthermore, tightness on the outside of your knee (tight iliotibial band, tight lateral retinaculum, tight vastus lateralis) will also cause the patella to drift outwards.

Prevention and TreatmentIf you are experiencing patellofemoral pain, you first need to reduce the load on your knees. Avoid repeated knee bending exercises such as running, lunges, squats and plyometrics, as this will irritate the kneecap joint (patellofemoral joint). Resting and ice will help with the healing in the initial phase.

Training errors, such as too much too soon in terms of intensity and distance, can predispose one to patellofemoral pain. Insufficient rest between your runs may be another factor together with the common causes discussed above.

Identifying the underlying cause is imperative for preventing a recurrence of the injury. After this, you must do rehab to rectify the problem and only then should you start reloading the area slowly in preparation to return to running.

A personalised training programme, balancing strength and flexibility, will ultimately solve your problem and prevent further injuries. Most programmes will include stretching and foam rolling especially if you have tight quads and calves. Further exercises will strengthen the muscles surrounding the hip and knee, especially the quadriceps and glutes. But it is important that the programme should be designed and targeted for your individual anatomy. We are not all built the same way! For a programme to be effective, therefore, it must start with a proper analysis of why you are experiencing the problem.

Patellofemoral pain syndrome Runner’s knee is something many of us struggle with, so read on and sort out those niggling knee pains with advice from Tammy Reader.

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FS Gear

GEARWOMEN’S SUMMER TRAIL RUNNING KITHit the trails safely, but in style this summer with this outfi t compiled by Molly Fitz-Patrick.

RRP R600This cool top will be a great addition to your trail running wardrobe. It has a top-to-bottom print which stands out whether you’re running on the trails or on your suburban roads. It’s especially noticeable at night, with refl ective dots that make you much more visible to others. ASICS Allover Graphic Top is not just stylish, but comfortable too, with seams designed to work with your body shape. It will also help to remove sweat from your skin with Motion Dry technology. Find out more online at www.asics.co.za, or drop by your nearest Sportsmans Warehouse store.

Second Skins Slim Fit Skins Lite Running Shorts RRP R199:These great running shorts are available in a range of classic colours, and are so light and soft that it’s like running naked. The Slim Fit Running Shorts are a classic for any exercise wardrobe, perfect for a variety of activities. Its refl ective prints ensure maximum visibility. They’re available online at www.secondskins.co.za.

RRP R1 199Invest in the fi nest of trail running technology.

The Adidas Women’s Kanadia TR7 shoe is durable yet lightweight and has

fantastic grip that will leave you feeling secure when

on the trails. The air mesh upper will keep you cool and the textile lining will

ensure your comfort. The Adidas Women’s Kanadia TR7 will be a

terrifi c addition to your trail running kit. Available from specialist running stores and Cape Union Mart stores, to fi nd out more visit www.adidas.co.za.

Second Skins Keep You Cool Sports BraRRP R235This sports bra is designed to keep you cool while not compromising on support and fi t. It’s soft, breathable, super lightweight, and quick drying – just what you need when running in the summer heat. It’s available in black and white, and from size 32 to 42. With its simple, elegant design you can even wear it on its own, just remember to apply that suncream! Available online at www.secondskins.co.za.

Adidas Women’s Kanadia TR7 Shoe

ASICS Allover Graphic Top SS

SolRx Original SPF 50 RRP: 60ml bottle R125Suncream is absolutely essential. It’s the fi rst thing you should put on when getting ready for your trail run. The SolRx Original SPF is ideal because you can clip it on to your hydration pack or pop it in the bag, so it’s on hand when you have to reapply on a long run. Its high SPF rating is just what you need in these often brutal summer months. SolRx is aloe based, oil, fragrance and paraben free, with a built-in moisturizing and eight hour waterproof system, perfect for when you hit the trails this season! Keep your skin protected this summer. Available at Cape Union Mart, in store or online: www.capeunionmart.co.za.

K-Way Dart Hydration Pack RRP R299 (Excluding the K-Way 2L Hydration Reservoir RRP R299)The K-Way Dart Hydration Pack is a convenient and cost eff ective way to keep hydrated when trail running this season. This bag has been stripped-down to provide a light but robust pack with a 2L capacity and a snug, easy fi t that will allow you to run freely. It’s easy to adjust and well ventilated with a mesh system. Though purchased separately the addition of the K-Way 2L Hydration Reservoir turns the Dart pack from a small running pack into a true hydration pack. The reservoir is anti-microbial treated and the mouthpiece features a magnet so it can stowaway and stay out of your way while you run the trails. A hydration pack is a safety must, not just to carry your fl uids, but to provide a safe place for your cell phone and allow you to carry a lightweight jacket, should the weather turn in the high mountains. Available at Cape Union Mart, in store or online: www.capeunionmart.co.za.

Advertise your event in Full Stride and we will

send you copies of the paper for your goodie bags or

registration table. Call Eloise on 021 685 0285/6

RACE

CALENDARDecember 2015 MPUMALANGA 18 Sabie X Trail Run

GAUTENG 2 Energizer Night Trail Run Dec’ 6 Spur Gauteng Summer Trail

Series 4 of 4 2015 6 Rockman Duathlons 6 Rockman X-Triathlons WESTERN CAPE 2 The Wagon Trail Night Run 4/6 5 Full Stride Summer Trail Run 5 Run the Vines:

Black Pearl Wines 6 Durbanville Children’s Home

5km Trail Run 6 Mackie 101 (Maintenance)

Clinics with Pierre de Villiers 6 Spur Adventure Duo &

Sprint # 3 9 Lusan Night Run Series 3 2015 9 Extreme Lights Night Run

Series #3 @Knorhoek 12 Salomon City Trail Run - C.T. 12 Lourensford Market Trail Run 13 Dirtopia Trilogy Trail Run 19 Attakwas Trail 2015 19 The Wolf Trail Run 2015 19 2015 Jura Care Trail, Fund Raiser

for Alzheimer’s and Dementia 19 Baytown 6/12 km Run/walk in

Pringle Bay 21 The Wreck Challenge 2015 30 Pennypinchers Trail Run 2015 31 Delvera Hi-Tec New Year’s

Eve Sunset Hike

KZN 5 Summer Series – Hilton College 9 Giba Night Run – December 16 Summer Holiday Trail Run23 Ballito Night Trail

INSPIRATION Station - Bucket List Event

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The African X, powered by Asics, is a true bucket list run. Three days of amazing trails in the valleys, orchards and mountains of Elgin. Three days of superb hospitality, catering and organisation by Stillwater Sports. And three days of doing what you love – plus an excuse to do what you love and call it training in the build-up to African X.

The 2016 race takes place from the 11th to the 13th of March, from the Houw Hoek Inn outside Grabouw. The daily distances are 34km (840m ascent), 34km (1 100m ascent) and 22km (660m ascent) and the routes boast some of the best trail running in the country. Check it out at www.stillwatersports.com.

Calling all event organisers!Get your events listed here for free. Drop us a mail, to

trail@fullstridesa.co.za, with all your 2016 event dates and details and we’ll make sure they’re listed in Full Stride.

February 2016 GAUTENG 14 Hedianga Beast Trail Run WESTERN CAPE 3 The Wagon Trail Night Run 6/6 7 Spur Summer Cape Trail

Series 4 of 4 2016 7 Spur Elgin Valley XL 2016 7 Spur Adventure Sprint &

Duo # 5 13 Spur Silvermine Mountain

XL 2016 13 Run the Vines: Mitre’s Edge

Wine Farm 14 Love Run @ Warwick 19 Tankwa Trail 2016 19 XTERRA Grabouw 27 Lourensford Market Trail Run

March 2016 GAUTENG 6 Merrell Autumn Run 2016 9 Merrell Autumn Night Run

powered by Black Diamond

WESTERN CAPE 3 Harvest Trail Run @

Le Bonheur 11 AfricanX Trail Run 2016 25 The Old Mutual Two Oceans

Trail Run 2016 26 Lourensford Market Trail Run 27 Spur Adventure Sprint &

Duo # 6 28 Run the Vines: Laborie -

Family Day Easter Weekend

January 2016 GAUTENG 17 Intundla Trail Run 30 GRAVITY 24/12 Hour

Endurance Festival

FREE STATE 3 Triathlon Training Camp

EASTERN CAPE 29 XTERRA PE

WESTERN CAPE 6 The Wagon Trail Night Run 5/6 9 Baytown 6/12 km Run/walk

in Pringle Bay 13 Spur Summer Cape Trail

Series 1 of 4 2016 16 Run the Vines: Druk My Niet

Wine Estate 17 Spur Summer Cape Trail

Series 2 of 4 2016 17 Spur Adventure Spring &

Duo # 4 17 Resolution Trail Run @ Delvera 20 Lourensford Market Trail Run 26 Spur Summer Cape Trail

Series 3 of 4 2016 31 French Flair Trail Run @ L’Avenir

NORTH WEST PROVINCE 22 Fedhealth XTERRA

Buff elspoort

Mpumalanga

Limpopo

Northern Cape

Gauteng

Eastern Cape

Free State

Western Cape

KZN

North West

Out in Africa

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