With the year winding time it the perfect time to reflect on our achievements and successes whether it was your first 5km, 10km, 21km or 42km race. It is also a great time to set some new goals for the new year and run into 2019.
This edition we uncover exactly what cross training is and a reminder of the importance running safe on the roads.
PS: This is your newsletter, so we’d love to hear from you. Feel free to email us at firstname.lastname@example.org with your stories, comments and suggestions.
The Nantes Communications Team
What is cross training?
As runners, we tend to underestimate the importance of cross training in relation to running. In fact, cross training plays a vital role because it improves our fitness, assists with injury prevention, rehabilitation and aids in quicker recovery. Using the same muscles in the same movement patterns leads to those muscles being overused. All the mentioned benefits are essential for runners – from beginners to elite runners.
So what is cross training? Well, for a runner cross training would be doing a different sport or set of exercises. The aim is to work a different set of muscles than the ones that are worked during running. These other activities complement your main form of exercise.
The below is a list of exercises that are beneficial to add to your running programme:
Swimming is a whole-body workout that utilises all your muscles though varied movements. It is a low-impact exercise that is easier on the joints than running. , whole-body workout that mobilizes all the muscles and joints through varied movement patterns. Swimming also promotes weight loss and wellness, and prevents and assists in healing injuries.
Cycling is another low impact workout that helps improve running performance by developing fitness, stamina and endurance without damaging your leg muscles and is less stressful on your body.
One or two strength sessions every week can help, whether its body weight body exercises or lifting weights. These exercises strengthen bones, ligaments, tendons, and muscles and increase the body’s ability to withstand the impact of running. Focus on functional, lower body exercises such as squats and lunges to build up muscles around your hips and knees.
Yoga strengthens the key supporting muscles used in running and the underused muscles. Regular yoga practise develops strength in the core, quads, hamstrings and hip flexors which will help runners to stay injury free
Team sports such as Soccer or Basketball
Soccer improves muscle tone and bone strength, as well as flexibility and endurance. It improves health due to the shifts between walking, running and sprinting. Basketball provides an excellent full-body workout as the running strengthens the legs while movements such as shooting and dribbling are good for strengthening your hand muscles,
wrist flexors and arms.
Rollerblading not only builds muscle strength, but also improves balance and coordination and can burn up to 350 calories per 30 minutes.
Zumba is a great low-impact workout and works almost every muscle in your body. It can help relieve pressure on joints as you work to strengthen them and burns up to 400 calories.
Rowing is another full-body workout that is low impact. In a single rowing stroke you are able to engage 90% of your muscles and 9 out of 11 muscle groups. One continuous rowing motion works the legs, core, back and arms.
For this reason, Nantes Athletic Club has included stretch & conditioning classes into the weekly training programme. The Wellness Team of Mario Hendricks and Marianne Forgus Mohd will assist you to recover from your weekend runs, increase your range of motion and condition your heart and lungs which ultimately means better endurance.
Feel free to join our weekly strength and conditioning classes on Mondays from 18h30 at Vangate Sports Complex.
Reflecting Sanlam Cape Town Marathon 2018
For many runners the Sanlam Cape Town Marathon is bucket list race.
This newsletter we asked avid runners and club members, Natalie Visagie and Taryn Sallie, what it felt like completing their first marathon.
Nantes Athletic: How did you feel during the build up to the race?
Natalie Visagie: I was nervous, excited and scared.
Taryn Sallie: I had mixed emotions running through my mind in the sense, had I done enough? It then dawned on me that I’ve worked harder and smarter this time round. Which lead me to believe (in fact) I knew that this time round I’ll finish what I’ve set out to achieve. The morning of the race I prayed and asked God to be with me and my fellow runners as we’ve trained together and knew each other’s strengths and weakness which carried us all through to the end. I enjoyed running in a group which hardly ever happens in a marathon, as you might start together but never finish together. We stuck to each other and fed off each other’s energy which was amazing.
Nantes Athletic: How did you feel when you finished the race?
Natalie Visagie: I felt much better for putting in the extra training and LSD’s.
Taryn Sallie: As we were heading towards the finishing line I felt a sense of achievement and was overwhelmed because the year before I did not complete my race.
Nantes Athletic: What advice would you give a runner who is thinking of training for their first marathon?
Natalie Visagie: Be consistent with your training, work hard and you will achieve it. It’s achievable.
Taryn Sallie: Speak to your coaches. Have a plan and have a plan for your plan but at the end hard work pays off. Be consistent and believe in yourself. Never give up on your goals, matter how long it takes.
Safety is integral to running because a lapse in concentration can lead to serious injury or have fatal consequences. It is therefore important to follow the safety tips below to minimize the risks on the road.
- Run facing oncoming traffic. Needless to say, you can see cars coming towards you unlike when you run with the flow of traffic.
- Wear a headlight, reflective clothing and anything else that will make you visible to drivers. The headlight will also brighten your path for possible hazards.
- When crossing the road, look left and right for oncoming vehicles. Always assume that drivers haven’t seen you.
- Run in a group because there is safety in numbers.
- Run on the pavement whenever possible.
- When doing long runs, wear sunscreen even if you start in the dark. Long runs are often done for a few hours, which means that you’ll also run while the sun is out.
Now that you’ve been reminded, please implement the safety tips during your next training and longs runs.
Race Rules and Etiquette
With so many races coming up, we thought it would be a good idea to share some Do’s and Don’ts when it comes to road races.
- Wear your ASA licence on the front and back of your club vest/T-shirt. Running without both licence numbers may result in a fine being issued by the race officials.
- Wear the approved club kit. We request that all members adhere to wearing the correct coloured T-shirts/vests and shorts/tights, which is lime green and black.
- Thank the marshalls on the route. The marshalls are volunteers that have offered their time to keep you safe.
- Be considerate of other runners – When running in a ‘bus’, allow enough room for other runners to pass. Keep left and pass right (where possible)
- Have fun, enjoy the race and being part of the running community.
- Littering – Throw all water sachets and other waste in the bins. Keep the waste until you find a bin if there aren’t bins immediately available.
- Cheating – Cheating in races include taking short cuts (intentionally not running the full course) while accepting the medal and finish time.
- Wearing headphones – This poses a safety risk to you and other runners because you’re unable to hear potential dangers and marshalls’ instructions.
- Banditing – Don’t run a race that you haven’t paid for. Doing so is unfair to the race organisers, runners that have paid and it may lead to a suspension.
Running with someone else’s entry. This poses a risk in the case of an emergency and may lead to disqualification and suspension.