Portfolio of Seamus R. Allardice

Published Works from Full Stride #TrailRunning

Contact: seamus@seamusallardice.com

This compilation of articles I wrote for the Integrated Media title Full Stride. Full Stride is a free trail running specific newspaper which is published four times annually. It is distributed through 250 odd local bicycle shops, Sportsmans Warehouse stores, coffee shops, at trail centres, events and in specialist running stores throughout South Africa and in Windhoek and Gaborone in Namibia and Botswana. With a print run of 16 000 copies it is the largest trail running specific publication in the country. Full Stride appears inside 15 000 copies of Full Sus which are distributed in Full Sus’s normal distribution outlets and 1 000 copies are recovered with Full Stride on the outside and these copies are distributed at trail running events and in the specialist running stores. I started working at Integrated Media in February 2013 and was part of the team which launched Full Sus in April of that year. As the publication grew my role expanded to the point where I was made Editor in 2014, before which I had served in a Copy Editor’s role (though without an Editor to oversee my work). In December 2014 I oversaw the launch of Full Stride, which I had conceptualized earlier that year, and fulfilled the role of Editor for the publication. If you would like to read more of the articles published in Full Stride please follow this link to Issuu where every issue of Full Stride is archived.

full stride 1

full stride

Dryland Traverse pg07

Biokineticspg08

Gombie’s Trail Running Guidepg06

strideFREE

Dec/Jan2015, Vol 01

AJ Calitz Columnpg05

turn to page 4

Event calendarpg10

New Shoes FS

ZO

ON

CR

ON

JE |

NIK

ON

The fi rst thing Bennie was keen to stress is that everyone’s feet, legs and running styles are

diff erent. So getting a runner friend to recommend a shoe isn’t necessarily a good idea. In fact you are best off going to a reputable running shoe store if you’re looking for a new pair of shoes. Pick a store with experienced, trained staff – and set aside an hour or so for the process of selecting a new pair of shoes. If the sales person tries to rush you out of the door with a ‘popular model’ leave and go somewhere else, your feet deserve more than just a popular pair of shoes – they deserve the right shoes.

Shoe InterviewExpect to be interrogated on your running history, goals, the typical terrain you run, or want to run, any aches or pains that you experience when running, any history of injuries (not just injuries caused by running)

and the shoes you’re currently running in. With your answers in mind the sales person can then start to select a few options for you to try on. If you like the feel of the shoe on your foot you should then walk around in them before doing a bit of light jogging or running in the shoe.

The sales person should monitor your gait and foot strike in the shoes to determine if they’ll work for your unique running style. Bennie explains that it’s exceptionally diffi cult to evaluate a runner’s gait from behind as the feet then go all over the show after leaving the ground. It’s far easier to identify potential issues from in front and side on – so be wary of a sales person who claims to be able to evaluate your style from behind when you’re running on a treadmill. That’s not to say it’s impossible, an experienced biokineticist or running coach should be able to do so, it’s just fairly diffi cult.

How to buy the right trail shoesIf you’re thinking of taking up trail running or have been running for years you’ll be faced with the same dilemma when looking for a new pair of shoes: how do you choose which ones will be right for you? To help you avoid injuries and get the most out of your running Full Stride went to speak to the shoe gurus at Runners Rest, Nick Velthuysen and Bennie Stander.

The Old Fashioned ApproachThe trend in running shoe design at the moment is moving away from an over designed shoe to a shoe which allows for a more natural running style. Minimalist shoes are the current trend, but you needn’t worry if you’ve never run in a minimalist shoe – traditional shoes are still readily available and if you’ve only ever run in a traditional shoe no sales person should try to force you into a minimalist shoe.

What has changed however, is the arched based approach to shoe selection. The thought process was once that the plantar fascia (the thick band of connective tissue, which runs across the bottom of your foot and connects your heel bone to your toes) required support from a running shoe. Therefore runners were advised to purchase shoes for

FullStride @FullStridesa FullStridesa #TrailRunning

www.issuu.com/fullstride

4 full stride

FS New Shoes

their normal arched, high arched or fl at footed feet.

The theory was that if you have fl at feet you would need shoes which off ered support, if you have high arches you would need shoes which off ered better shock absorption and if you have normal arches you’d need neutral shoes. This approach is now, though not entirely redundant, a little simple and doesn’t take into account all the other structures in your feet, legs and back which aff ect your running style.

Shoes which are designed to provide arch support are also not without their issues and detractors. Where once it was the prevailing thought behind shoe construction most manufacturers now worry that the arch support aff ects the wearer’s gait which in turn could lead to injuries. The thinking now is to rather provide foot strengthening exercises and advise a neutral shoe which allows the foot to move more naturally on impact with the ground.

Again though, don’t get caught up in the sales person’s marketing speak. If you’ve been running trouble free for years in a traditional shoe you’ll be best served staying with that style of shoe, or transitioning slowly through various levels of cushioning and support towards a minimalist shoe. The weight reduction is the obvious attraction for most runners but for trail runners, the ‘feel’ of the trail that minimalist shoes provide is a major draw card.

Pronation vs SupinationPronation – If you land on the outer edge of your foot and your foot rolls inwards. Another sign is your ankle bending inwards during footfall.

Supination – Also called underpronation, supination is when your foot rolls outwards, it’s often associated with high arches.

Excessive supination, to the point where it is a problem, is fairly rare and is often present from birth or is a result of an ankle injury.

A bit of pronation is completely natural, in fact it’s not common for runners to land with their feet entirely level. Most shoe manufacturers off er shoes to compensate for excessive pronation or supination, but Bennie suggests that in extreme cases it’s best to seek medical advice from a physiotherapist or biokineticist rather than attempt to correct your gait with shoes or inserts.

Shoes for Your TrailIt’s essential that you consider the type of terrain you’ll be running on in your new shoes. If you’ll be hitting technical singletrack and hiking paths then a shoe with aggressive lugs are preferable. But also keep in mind that some soles are designed for dry rocky trails while others are intended to provide grip on wetter terrain. The soles of shoes intended for soft, wet ground will wear faster than those designed for drier terrains, especially if you run on the road with them.

If you are planning on spending most of your trail running time running on gravel roads grip won’t necessarily be your primary concern. So you will be able to get away with a less aggressive tread pattern – or perhaps even a road shoe with a durable sole. Speak to the sales person at your local store and see what options they have that’ll suit your needs best.

Sole for a Trail SoldierSpeaking sole, you should consider the fl exibility, amount of cushioning and rock protection off ered by the shoes you are looking at. Minimalist shoes off er less cushioning than their more traditional counterparts and are often more fl exible, but with hardy heal and forefoot protective plates (normally made from a harder rubber compound than the rest of the sole) they don’t have to completely compromise trail ‘feel’ for protection.

What will aff ect the fl exibility of the shoe is the presence of a hardy protective plate through the arch of the foot area of the shoe, or a ridged plastic bar running the length of

from page 1

Bennie Stander (left) is the coach and running shoe expert at Stellenbosch’s trail running specifi c store, Runners Rest. Bennie is a fi rm advocate of natural running and has built up a cult following, with physios and runners recommending him as the shoe guru. Nick Velthuysen (right) is the owner of Runners Rest and a competitive trail runner. Get in touch with them via Twitter at @RunnersRest.

PRONATED(right foot)

NORMAL(right foot)

SUPINATED(right foot)

the sole. These structural support features are great for runners with less foot strength and fl exibility, or just to provide a bit more confi dence when descending on rocky trails.

Break Your Shoes InDon’t buy a new pair of shoes and head straight out on the trails for a long run or a race. Ease into them; wear them on a few short runs and feel if you’ve made the right decision.

Key WordsDrop – the diff erence in sole cushioning, denoted in mm, between the heal and the toe of the shoe. (Traditional running shoe drop ±12 mm)

Minimalist – in the spectrum of running shoes it’s pretty diffi cult to tell just where minimalist shoes begin and traditional shoes end (so there is defi nitely something for everyone) but if the shoe is lightweight, has a small drop (less than 5mm) and is fl exible chances are it’s minimalist. (Think of the Nike Free road shoes.)

Barefoot shoes – like the Vibram FiveFingers and Merrell Barefoot they are shoes which off er only the thinnest of soles, basically only providing rock and thorn protection.

Natural running – rather than landing on your heal and rolling forward, in natural running you would land on the fore and mid foot. Proponents of natural running argue that you run that way when running in sport (like

tennis, football or rugby) so why don’t you run like that when you run as a sport? Barefoot shoes are designed to be worn when running naturally, but because changing your running style takes time, it’s not a good idea to switch from a traditional running style and making use of traditional running shoes to barefoot shoes and a natural running style in one go. Some question the need to switch at all, but ultimately you need to make an educated decision for yourself.

Biggest Purchasing MistakesWe asked Bennie what the biggest mistake you could make when buying a new pair of shoes. His answer was instantaneous and simple: “Don’t buy shoes by colour!” Yes, we understand that you need to look good on the trails too, but buying a pair of shoes just because they are pretty and purple or cool and electric blue is a sure fi re recipe for injury.

Price though is also a factor. Don’t go cheap and nasty. Expect to pay from R1 200 upwards. Your feet will thank you if you save up and get a descent pair of running shoes.

Ask an ExpertWe hope that this article has helped to clue you up on the ins and outs of trail running shoes. Ultimately though, you are best served by visiting a specialist running store and putting your faith in the professionals. Ask a member of your local trail running club for a referral to a sales person who knows his stuff .

"If you've been running trouble free for years in a traditional shoe you'll be best served staying with that style of shoe."

"Everyone's feet, legs and running styles are different."

AS

HL

EE

AT

TW

OO

D

2 full stride

FS Editorial

Introducing

In your hands is the fi rst issue of our new baby, a trail running specifi c publication – Full Stride. We’re going to publish Full Stride quarterly in 2015 and like Full Sus it’ll

be available in bike and coff ee shops, trail centres and in all Sportsmans Warehouse stores nationwide. You’ll also be able to grab a copy from your favourite specialist running store, like the Sweat Shops, Athlete’s Foot, Running Inn, the Durban Runner stores, Runners Rest and with all your online purchases from Outpost Running. We’ll also be sending copies to selected trail events so look out for a copy in your race goodie bag.

We want Full Stride to become part of the trail running community and we want to see trail running grow. So feel free to share your stories, photos and thoughts with us. If you’re a race organiser email us your press releases and race dates. If you’re a photographer looking for exposure send us photo essays. But most importantly if you’re a trail runner tell us about your experiences. Tell us about great runs you’ve done that you’d like other trail runners to try – be they races or just a cool free run. Tell us about your trail running story – how you got into this great sport and what you get out of it.

Putting the first issue together took quite a bit of work and included a few late, late nights in the office – which I hope you all appreciate because, like you, I’d far rather be out on the trails, especially on a lekker early summer evening. I hope you enjoy the content! We have a guide to buying a new pair of trial shoes on the cover and as someone who’s tried all sorts of running shoes over the years, I’m amazed at how little I knew. Then inside we’ve got great columns by AJ Calitz, Michael Gombart, our Biokineticist Tammy Reader, a photo essay by Oakpics and an extensive events Calendar.

Between issues of Full Stride stay updated on everything from the world of South African trail running follow us on Twitter at @FullStrideSA and like us on Facebook at Full Stride. For some visual inspiration we’re on Instagram too. Look us up at fullstridesa. And if you have anything to tell us drop us a mail to:trail@fullstridesa.co.za.

Enough from me; enjoy the rest of the paper and let us know what you think!Cheers, Seamus

Publisher: Shayne Dowlingshayne@integratedmedia.co.zaEditor: Seamus Allardiceseamus@integratedmedia.co.zaArt Director: Megan Knoxmegan@integratedmedia.co.zaAdvertising: Jess Nosworthy

jess@integratedmedia.co.zaPR & Promotions: Ashley Attwood ash@integratedmedia.co.zaRegulars: AJ Calitz, Michael Gombart and Tammy Reader.Photography: Ashlee Attwood, Oakpics, Zoon Cronje, Red Bull Content Pool, Craig Kolesky, Kelvin

Trautman and Thinkstock Images.Contributors: OakpicsPrinting: 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.

Full Stride ALLIANCE PARTNER

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

full stride's

In each issue Full Stride will be going to feature cool people who we hope will inspire you to get out

there on the trails. First up is a Cape Town local,

Amy Burton, who set Lion’s Head alight by mixing it up with the pros.

FS: How did you get into trail running?AB: I did a few cross-country races during my younger school years. But I didn’t quite believe that I had what it took to become competitive, so running was put on the back burner for a while, only to resurface properly during my early twenties when I rediscovered the pleasure of ‘mountain’ running on the Constantia Nek trails. The bug bit me hard!

FS: So when did you start becoming competitive again?AB: The 2013 Salomon Bastille day trail run was a pivotal moment for me I must say, it was one of the most enjoyable trail race experiences I have ever had! Wading through waist deep rivers and scaling technical and treacherous rocky downhill singletrack had me hooting with joy. Then this year I managed a few top ten’s in some low key races before scraping a 3rd place in a Dirtopia 15km. Running alongside Landie Greyling, and placing as 3rd elite woman 3rd

WEEKEND WARRIOR

at the Red Bull Lion Heart 2014 has defi nitely further opened my eyes to the fact that I may be able to pursue this passion more seriously. And it was really cool to follow it up with a win at the Delheim 14km on the 22nd of November.

FS: What training have you been doing?AB: Amongst other things, I’ve been doing the BLOCKHOUSE TT religiously every Tuesday and I cannot emphasize enough how this has helped me with my climbing capacity and downhill technical speed-work. I would recommend this to anyone looking to improve both of these skills.

FS: What do you love about trail running?AB: Trail running to me is both an escape from the world, and a way to focus more intensely on what life is meant to be about. It’s exhilarating and rejuvenating to cruise down the trails, skipping over rocks and roots, like a rock rabbit, whilst absorbing the pristine mountain air and feeling totally in sync with nature. I crave the trail and cannot manage a week without it!

FS: What does 2015 and beyond have in store for you?AB: Some longer, more challenging races; I want to see how I fare in them. I’m entering the Spur Trail Series, the Hout Bay Trail Challenge and hopefully African X, whilst working towards doing The Puff er, The Table Mountain Challenge, and one day attempting the Otter…

full stride

Amy Burton (left), with her fellow Lion Heart ladies podium fi nishers; Landie Greyling and Megan Leslie.

KO

LE

SK

Y/N

IKO

N/R

ED

BU

LL

CO

NT

EN

T P

OO

L

full strideteamfull stride

@SeamusAllardiceSeamus and Tarryn De Beer are

defi nitely looking forward to the Lions Head Challenge

again in March 2015.

Cheers, Seamus

full stride 1

full stride

The Calitz Column pg07

Xterra Gear Page 10

strideFREE

March2015, Vol 02

Surfer’s Challenge Report Page 8

turn to page 4

Trail Running Calendar Page 11

Love to Run FS

www.issuu.com/FullStride

#TrailRunningFullStride FullStridesa@FullStridesa

There are few things more ingrained in our genetic make-up as humans than running. It’s so simple, one foot in front of the other, over and over, faster and faster until exhaustion. But like everything in our modern lives we like to make it complicated. So here’s to the humble pleasure of running.

Ancient hominids had to be runners, with only crude weapons for hunting and

protection, running was a means to a survival end. If you couldn’t run (or at least prove useful otherwise to someone who could) you didn’t eat and chances were you might well have been eaten. Generally then

we’re all descended from runners.There’s even a scientifi c theory,

though one not completely without detractions, called the Endurance Running Hypothesis, which postulates that “the evolution of certain human characteristics can be explained as adaptations to long distance running”, which

supports this. The belief is that early hominids, walking on two legs, developed endurance running abilities as an adaptation which helped them scavenge for food and then later for persistence (running animals down, much as wild dogs do) hunting.

As time passed and we became

running

The then and now of

modern humans, in evolutionarily terms at least, our brains became increasingly important and our legs didn’t have to work quite as hard. Bows and slingshots reduced the need for chasing prey, and so running as a sport was born.

The ancient Greeks of course were famous runners, with the fi rst incarnation of the Olympic Games featuring a number of running events, but they weren’t big on trail running for sport, though the world’s fi rst trail running super star was an ancient Greek. Pheidippides, with the threat of a Persian army invading Marathon to spur him on, ran from Athens to Sparta and on to Marathon (around 240km), in two

"The Endurance Running Hypothesis, postulates that the evolution of certain human characteristics can be explained as adaptations to long distance running."

Landie Greyling, the Trail Dussie, loving the simple pleasure of running.

JA

CQ

UE

S M

AR

AIS

| S

ON

Y

full sus

PLUS

Find Full Sus #MTB inside

4 full stride

FS Love to Run

from page 1 days, to enlist the Spartan support in the war. Then in the run that really made him famous he ran from Marathon to Athens (40km) to tell of the Greek victory. Legend has it,that on announcing “hail, we are the winners” to the Archons of Athens, he collapsed and died.

Making a swift departure from the Eurocentric, perhaps the best case for humans being born runners is made by Christopher McDougall in his book Born to Run (not to be confused with the Bruce Springsteen album of the same title – though that’s not a bad option to get your feet moving when the motivation levels are low). McDougall marvelled at the ability of the Tarahumara Indian tribe, from Mexico’s Copper Canyons, to run in thin sandals for ultra-distances without developing over-use injuries.

As an aside if you’re not into reading much you could wait for the Born to Run movie, which has no release date just yet, but will be directed by Peter Sarsgaard, with Matthew McConaughey playing the leading role.

Along with the Tarahumara Indians, in Africa there is quite a history of running too. The Kenyans of course dominate middle and long distance events on the track, road and the somewhat forgotten cross-country

discipline. And much has been written recently about their approach to racing and training. Their philosophy is so simple, if you want to get strong, run up hills. It also doesn’t hurt that the competition is super tough and the prizes of success are so high. Kenya is to running what Brazil is to football – an endless production line of raw talent hungry for success on a global stage. But while the Kenyans train on the trails, they race on the road and track so I’m digressing from the true goal here.

In South Africa the informal trail running history is strong. Chaka’s impi warriors ran barefoot to battle and in the mountains of the hinterland, the planes of the Karoo and the red sands of the Kalahari the San hunters loped tirelessly for hours when hunting.

Running is a simple activity. A means to so many human ends. For food. For war. For delivering messages. For glory and riches, for some. And for many and more: now for fitness and health.

But why not just run for the sake of running?

It’s a simple pleasure. You don’t need a bicycle, or a ball; or a racquet, or a court; or a team, or an opponent. It’s just you and the trail. With, not against nature. There’s no need to conquer a mountain, you need only summit it.

And don’t be afraid of taking technology on your journey. So

Locals and foreign athletes alike line up at the start of the Red Bull Reto Sierra Tarahumara in Mexico’s Copper Canyons.

A Tarahumara Indian running in thin sandals, as his forefathers did.

"And don't be afraid of taking

technology on your journey. So what

if you need a heart rate monitor and

Strava to quantify it for you?"

what if you need a heart rate monitor and Strava to quantify it for you? What matters is that you’re out there.

Take your phone with. Take photos at the top of the mountain,

or in the middle of the forest. They’ll help you remember. And post them to Twitter and Facebook and Instagram, because they’ll inspire others to get out there and run. And love to run.

MARCOS FERRO | RED BULL CONTENT POOL

MA

RC

OS

FE

RR

O |

RE

D B

UL

L C

ON

TE

NT

PO

OL

2 full stride

It’s hard to believe that this is the second issue of Full Stride already. I thought the three months

between issues would be ample down-time, but after a busy December January and February have passed in a frantic blitz. And sadly I’ve hardly run since December either.

Not that I’ve been inactive mind you, with Attakwas, the fi rst round of the Ashburton Investments National MTB Series, the Tankwa Trek and Xterra Lite all done before the end of February I’ve never been as fi t. But I have defi nitely spent too much time on the bike and I’ll be putting in some kays running the trails rather than riding them in March.

That also means I’ll be lining up with, hopefully 500 Full Stride readers, for the fi rst Full Stride event at Dirtopia on the 15th of March. We decided to sponsor three of Dirtopia’s trail runs for 2015 and we’re hoping to add an event in Jozi later in the year too. The fi rst one is the Full Stride Harvest Trail Run, held on the Delvera farm between Stellenbosch and Klapmuts. There are 5km, 7.5km, 12.5km and 15km distances on off er and entries are selling out fast so if you’d like to join the Full Stride team out on the trails get to www.dirtopia.co.za to enter.

Aside from Full Stride’s events the race calendar starts to fi ll up as the weather cools. For the Cape Town runners who can’t make the Harvest Run the Lion’s Head Challenge (14 March) is a great day out. In Joburg there’s the Merrell Autumn Run (14 March) and if you’re feeling super fi t you can head down to Hogsback, in the Eastern Cape, for the Merrell Hobbit Trail Run (25 April). There is also of course the fi rst two legs of the Wildrunner Mountain Challenge Series and the spectacular Molweni Trail Run (see the News for more) between now and our next issue in June.

The Molweni Trail Run is also doubling as the South African national trial running championships this year, so it’ll be a race to follow closely on Twitter if you can’t be there to run it.

Speaking of national titles, Trail

Run SA are raising funds to send teams to the long and ultra-distance trail running world champs this year. You can do your bit by purchasing a R200 raffl e ticket, which puts you in the lucky draw for an Otter Trail Run entry. Find out all about it on page fi ve in the News.

We’ve just started work on the Full Stride website, which we’re hoping will be up and running soon, but for the mean-time if you’re after trail running news, or just trail

running based distractions to while away the offi ce hours then follow Full Stride on Facebook, Twitter and Instagram.

See you at the Full Stride Harvest Trail Run!Cheers

FS Editorial

Publisher: Shayne Dowlingshayne@integratedmedia.co.zaEditor: Seamus Allardiceseamus@integratedmedia.co.zaArt Director: Megan Knoxmegan@integratedmedia.co.zaAdvertising: Jess Nosworthy

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 jess@integratedmedia.co.zaPR & Promotions: Ashley Attwood ash@integratedmedia.co.zaRegulars: AJ Calitz, Michael Gombart and Tammy Reader.Photography: Ashlee Attwood, Oakpics, Zoon Cronje, Red Bull Content Pool, Craig Kolesky, Kelvin

full stride's WEEKEND WARRIOR

full strideTaryn Kerr in action during the 2015

Ironman 70.3 in East London.

SU

PP

LIE

D

full stridefull stride

Join forour Harvest Trail Run In this issue of Full Stride we

chatted to Discovery’s Reputation Management Consultant, Iron

(Wo)man and all round outdoor enthusiast Taryn Kerr. Here’re what she had to say about Trail Running:

FS: How did you get into trail running?TK: I have been a road and track runner for as long as I can remember and I very rarely wake up and think to myself that running is the last thing I feel like. Whilst training for the Two Oceans some years ago I had a scary realisation that I was bored of running the same road route in my small university town. So I entered a 10km trail run in Hogsback in the Eastern Cape – needless to say the beauty and technical diffi culty of the run was exactly what I needed to cure my running fatigue!

FS: This issue has lots of advice on how to climb well. What works for you when faced with a long, steep climb?TK: Generally, three things cross my mind when I am faced with a long, steep climb. Firstly, “tough hills don’t last, but tough people do”. Secondly, I make sure that I keep my head down and feet light as it is important to watch where you are going without placing too much weight on the entire surface of your foot. Lastly, and it is a challenge for someone so competitive, I tell myself that it is okay to hike as opposed to run when things get very steep and treacherous. As much as I run to compete, I know where my limit lies and when I am putting myself in danger of a bad fall.

FS: What do you love about trail running?TK: I love pushing my body to what I think is my limit, and then going beyond that limit! Trail running allows you to explore the intricacies of the location and gives you a sense of being truly at one with your environment. South Africa is so beautiful and has so much to off er, it would be a shame if we didn’t trot through our forests, across our mountains or along our beaches and drink the beauty in.

FS: How do you balance work and training?TK: I am lucky enough to work for Discovery, a company that has the core purpose of making people healthier so they understand that the training I do is crucial to my overall health and happiness. It can be tricky to balance training for a big event (such as when I trained for Ironman 70.3) and a busy work schedule – I am no stranger to early morning and late night sessions!

FS: What’s the toughest race you’ve done?TK: The Discovery Surfers Challenge was tough because it was my fi rst longer distance beach run, especially coming from Gauteng altitude and way of training. The toughest run I have tackled is defi nitely the Jeep Arminel Mountain Trail – it was freezing cold in the forest, the route was incredibly challenging and we got so lost that we wound up doing a bigger distance which we weren’t mentally prepared for. It is a run for the books though, I would tackle it again now with more experience.

FS: What’s your next big trail challenge?TK: For the next few months I am concentrating on the on and off road triathlon space, with Ironman 70.3 Durban and Xterra Pezula on the horizon. However, the next big trail challenge which I have always wanted to take on is the Otter African Trail.

FS: Where’s the best place to go for a trail run around Gauteng?TK: Gauteng has seen a recent buy-in from golf courses and schools that are willing to provide a location for some fun trails, which has been great for safety. For runners that are quite fi t but still ‘breaking in’ their trail running shoes, I highly recommend the night trail runs at Northern Farm. I have also heard that the runs held at Hennops River are amazing!

Follow Taryn’s adventures on Twitter at @Taryn_Kerr.

Trautman and Thinkstock Images.Contributors: OakpicsPrinting: 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

2 full stride

Maybe it’s just me but I’ve always enjoyed getting out in winter. Back in the day I loved

winter sports at school, as a surfer there’s typically more swell around in winter, as a mountain biker the trails are more fun to ride (trail builders suff er because of the likes of me and I’m sorry for that, truly), but most of all winter is a great time for running.

I’d rather be cold than hot any day, which helps. But mainly I love running in the pouring rain. And it’s great for moral too, because even a quick 5km feels like you’ve achieved something

tremendous when you venture out for a run in the rain. For those of you who don’t like getting wet… I’m going to repeat that tired old cliché about there being no such thing as bad weather, only bad clothing choices. A nice new pair of grippy, aggressively lugged trail shoes are also a good idea for winter running in the wet Western Cape, you don’t want to slip and sprain an ankle leaving you to wait for help in the cold. Michael Gombart goes into some winter kit must haves in his column and we’ve got some winter gear in the Gear section too on page 10 of this issue.

AJ Calitz meanwhile has been cross training and reaping the benefi ts, while Tammy Reader addresses shin splints – for those of you who went too far too fast. I’ve meanwhile been side-lined with a knee niggle, exacerbated by too many descents in the Dirtopia Trail Challenge (give me uphills all day please!) Aside from my injury woes it was a fantastic event, (it was Dirtopia’s fi rst longer trail run at 25km) and it was a fast one at that, taking in manicured mountain biking singletracks rather than rugged hiking trails. It’s an event to look out for next year.

Coming up in the next few months, we’ve got our website launching which will open up the opportunities for far more great trail running content and allow for readers to engage in community journalism as we do for Full Sus, so keep an eye on Full Stride’s social media channels for more information on that. Now get out there and go for a run. Cheers,

FS Editorial

Publisher: Shayne Dowlingshayne@integratedmedia.co.zaEditor: Seamus Allardiceseamus@integratedmedia.co.zaArt Director: Megan Merifi eldmegan@integratedmedia.co.zaAdvertising: Jess Nosworthy

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 jess@integratedmedia.co.zaPR & Promotions: Ashley Attwood ash@integratedmedia.co.zaRegulars: AJ Calitz, Michael Gombart and Tammy Reader.Photography: Ashlee Attwood, Oakpics, Zoon Cronje, Red Bull Content Pool, Craig Kolesky, Kelvin Trautman and Thinkstock Images.

full stride's WEEKEND WARRIOR

PH

OT

O S

UP

PL

IED

full stridefull stride

The 12-in-12 Challenge LadiesIn this issue’s inspirational people section we spoke to

Stacey Rehbock about the amazing 12-in-12 Challenge.

FS: What is the 12-in-12 Challenge and who’s involved? SR: The 12-in-12 Challenge started off as a fi tness goal for the year of running 12 half marathons in 12 months. Over time and with much consideration, we expanded the idea to involve a charity element where we set ourselves a goal of, not only running, but helping charities while we were at it. What was born was the challenge of doing 12 half marathons, in 12 months, for 12 charities. A group of 6 girls are currently involved in the challenge (Stacey Rehbock, Kirsten Gerber, Milly Rehbock, Inge Hansen, Sofi e Moens and Elza De Wet). Each of us brings a diff erent element to the group. From half Ironman fi nishers, marathon fi nishers to fi rst time half marathoners. Each of us has varied experience which makes the team unique and fun.

Contributors: Oakpics, Jennifer Rees and Graham Daniel.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

is perfect for running

WINTER

FS: What was the inspiration behind the idea?SR: The inspiration behind the idea was purely the search for a new fi tness goal. After fi nishing my fi rst marathon last year and fi nally completing the Half Ironman (after 3 attempts), I was itching for a new challenge. With a group of friends as crazy as me, the 12-in-12 seemed like a fi tting goal. The charity element was one that struck us and inspired us all. It really made the challenge seem important and signifi cant and added extra motivation to what we were embarking on. To walk away from the year having completed 12 half marathons would be very satisfying but more than that, to walk away from the year having helped 12 diff erent charities, would mean we accomplished something life changing in some small way. We would then have lived the challenge motto of “Do something you are really, really proud of.”

FS: How can Full Stride readers get involved?SR: This is really the exciting part. Our chosen 12-in-12 Challenge is just our way in which we are living the concept. Each and every person can choose their own personal 12-in-12. Whether it be fi tness related or not, we want to promote that doing something every month to help someone else can

make a huge diff erence. The ideas are endless but it can be something as simple as buying a Big Issue every month for a year, taking an hour out each month to help someone or simply donate time to someone less fortunate. This is where the beauty of the 12-in-12 challenge lies in that each of us can truly make a diff erence. We have a “Pledge Now” page on our website where we would love to hear about ideas for people’s own 12-in-12.

FS: What races and charities do you have lined up for the rest of the challenge?SR: So far, we are 4 races and 4 charities into our challenge. We have run Peninsula, Milkwood, Two Oceans and Safari. Our charities so

far have varied from playing with the kids at St Josephs, hosting a tea and collection for the moms at the Red Cross, to making sandwiches for the homeless in our area. Looking forward to the rest of the year we have a variety of races lined up including Knysna, CT marathon, Gun Run and more. We have many exciting charity ideas for the coming months but always encourage ideas.

We post monthly wrap-ups, race reports and charity info on our website and social channels so go and follow us. Look out for the team at a race near you!

Website: www.the12in12challenge.com Twitter: @the12in12

Seamus crossing the fi nish line of the fi rst Dirtopia Trail Challenge.

TAR

RY

N D

E B

EE

R

Meet the 12-in-12 Challenge ladies, Sofi e Moens, Kirsten Gerber, Milly Rehbock, Inge Hansen and Stacey Rehbock. (Elza De Wet absent from pic)