Time-to-Run South Africa

Venue and date changes on the Athletics SA Calendar

zaadmin — Tue, 21 Feb 2012 13:57:51 +0000

*_SA Junior Championships_* The SA junior Championships have merged with the SA Schools Championships. Yellow Pages South African Junior and… Time-to-Run – Pre-event Venue and date changes on the Athletics SA Calendar is a post from: Time-to-Run South Africa

Venue and date changes on the Athletics SA Calendar is a post from: Time-to-Run South Africa

Germiston Middle Distance Preview

zaadmin — Tue, 21 Feb 2012 13:39:01 +0000

Yellow Pages Interprovincial middle distance preview Cracking line-ups in men’s 800m and 1500m for Yellow Pages Interprovincial Saturday’s Yellow Pages Interprovincial at Germiston should deliver some strong middle distance racing in particular the men’s field as the 800m and 1500m are packed with top class athletes. Men 800m Amongst the entries in the men’s 800m [...]

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Lighthouse 10KM 2012

zaadmin — Tue, 21 Feb 2012 12:56:44 +0000

The tenth Lighthouse 10km night race takes place on Wednesday 7 March. Runners are advised that the start and finish point has moved from the… Time-to-Run – Pre-event Lighthouse 10KM 2012 is a post from: Time-to-Run South Africa

Lighthouse 10KM 2012 is a post from: Time-to-Run South Africa

Sprinters looking for points at Yellow Pages

zaadmin — Tue, 21 Feb 2012 09:24:46 +0000

*Sprinters looking for points for Provinces at first Yellow Pages Interprovincial* The first Yellow Pages Interprovincial meeting gets underway on… Time-to-Run – Pre-event Sprinters looking for points at Yellow Pages is a post from: Time-to-Run South Africa

Sprinters looking for points at Yellow Pages is a post from: Time-to-Run South Africa

Gelant wins Cross Country Trials

zaadmin — Sat, 18 Feb 2012 12:53:54 +0000

‘I did not really go for the win, but I expected to finish in the top 5,’ the words of track athlete Elroy Gelant after he won the SA Cross Country Trials in Potchefstroom on 18 February 2012. Gelant beat some of the best athletes in the field including 2011 winner Kgosi Tsosane and old [...]

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R100 000 for top best team

zaadmin — Fri, 17 Feb 2012 15:19:29 +0000

The first leg of the prestigious Yellow Pages Interprovincial Series gets underway on 25 February 2012 at the Germiston Stadium in the City of Ekurhuleni with teams from all over South Africa competing for the prize money of R100 000. The series consist of two meetings (Germiston, 25 February and Bellville, 3 March) where provinces as [...]

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Juniors to make impact in Potch

zaadmin — Tue, 14 Feb 2012 11:30:05 +0000

Juniors to make impact at Cross Country Trials in Potchefstroom For many junior athletes competing at the Cross Country Trials on 18 February it will be a first opportunity to represent the country at bigger competitions, such as the Southern Region Cross Country Championships and the African Cross Country Championships. A total of 24 athletes, [...]

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Standards for the Olympic Games

zaadmin — Thu, 09 Feb 2012 14:48:09 +0000

Athletics SA qualifying standards for the Olympic Games During early 2011 Athletics South Africa and SASCOC agreed upon the principle underlying the selection of the athletics component of the Team South Africa to compete at the London Olympic Games in 2012. While Team South Africa falls under the auspices of SASCOC, Athletics South Africa presents [...]

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SA Cross Country Trials in Potch

zaadmin — Wed, 08 Feb 2012 16:45:03 +0000

11 February 2012 marks the second edition of the SA Cross Country Trials at the North West University Sport Grounds in Potchefstroom. These trials serve as an important event to test the fitness levels of athletes and to assist with team selection for the upcoming international championships. The International events include the Southern Region [...]

SA Cross Country Trials in Potch is a post from: Time-to-Run South Africa

ASA makes history

zaadmin — Tue, 07 Feb 2012 14:11:24 +0000

For the first time in the history of South African athletics two major national championships have been combined to form one big event under the Athletics South Africa umbrella. Athletics SA and South African Schools Athletics (SASA) have brokered a deal to combine the Yellow Pages South African Youth, Junior and u/23 Championships and the [...]

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Shaft 17 Training session

zaadmin — Sun, 05 Feb 2012 10:55:23 +0000

The ‘Soweto Kenyans’ training today, on their long run, shaft 17 mine. The squad is coached by Lungile Rashied Bikwani and are known as the Soweto Kenyans Shaft 17 Training session is a post from: Time-to-Run South Africa

Shaft 17 Training session is a post from: Time-to-Run South Africa

2012 Marathon Preview

zaadmin — Thu, 02 Feb 2012 11:10:30 +0000

Men’s title up for grabs at SA Marathon Championships Defending champion Lusapho April will not be competing at the SA Marathon Championships on 5 February leaving the road open for anybody to claim the title. Instead, he will not run a marathon before the prestigious Olympic Games taking place in August this year. The athlete [...]

2012 Marathon Preview is a post from: Time-to-Run South Africa

Bosman to defend title

zaadmin — Tue, 31 Jan 2012 09:46:38 +0000

Bosman out to defend marathon title In 2011 she won the SA Marathon Championships in 2:44:44 when she beat Tshifiwa Mondalamo from Central Gauteng Athletics by exactly 3 minutes. Now, on 5 February, Charne Bosman will be back to defend her title in George, and is hoping to improve her time in the process. The [...]

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Ramaala on the brink of history

zaadmin — Mon, 30 Jan 2012 08:42:27 +0000

South African athlete and 10 000m record holder Hendrick Ramaala made history when he ran the qualifying time which could see him compete in his 5th Olympic Games when he finished the Dubai Marathon in 2:12:22. He now joins a handful of athletes queuing in the selection line. Finishing 19th overall, his time was just [...]

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Bloody urine: Why?

zaadmin — Fri, 20 Jan 2012 14:07:54 +0000

This article was provided in response to Bryan J Veal about ‘Bloody urine’ experienced after running. Doctor Andrew Bosch – resident exercise physiologist Bloody urine: Why? Long distance runners should always keep a close watch on their urine output since it serves as a good monitoring tool for keeping a check on fluid balance, especially [...]

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What are the benefits for sportsmen?

zaadmin — Fri, 20 Jan 2012 14:07:43 +0000

There is much research emerging showing the benefits of fatty acids, including an interesting study undertaken in prisons in the United Kingdom showed a 35 per cent reduction of violent acts resulted when prisoners where simply given a nutritional supplement containing fatty acids. Omega 3 & 6 is of interest to those who partake in [...]

What are the benefits for sportsmen? is a post from: Time-to-Run South Africa

Side Effects and Legal aspects of Omega

zaadmin — Fri, 20 Jan 2012 14:02:15 +0000

Are there any side effects? The greatest risk of fish oil omega-3 supplementation is heavy metal poisoning by the body’s accumulation of traces of heavy metals which may be found especially in less refined fish oil supplements. There is also a potential risk is the possibility of vitamin poisoning from taking large doses of supplements [...]

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Anemia and iron deficiency

zaadmin — Fri, 20 Jan 2012 14:02:01 +0000

Anemia has been identified as the most common medical condition among athletes. It is more common in females than males and especially in female athletes. Anemia and iron deficiency The capacity of the body to transport oxygen is one of the factors which limits physical performance. Oxygen is transported in the blood by the pigment [...]

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Understanding Heart Rate and Exercise

zaadmin — Fri, 20 Jan 2012 14:01:56 +0000

If you are reading the MAPP, chances are you already use heart rate as a measure of your exercise intensity. The basics are that 1) heart rate serves as a measure of exercise intensity during steady state activities, and 2) If we estimate maximal heart rate as 220 minus age we can use this [...]

Understanding Heart Rate and Exercise is a post from: Time-to-Run South Africa

Why are Runners so hard on themselves?

zaadmin — Sat, 14 Jan 2012 09:30:34 +0000

When you ask a runner what their best time for a particular distance is, there is normally an embarrassed pause, perhaps some shuffling of the feet and finally a quiet response. No matter what ability level, most runners are never really satisfied with their personal bests. Even right after a runner has gone out and [...]

Why are Runners so hard on themselves? is a post from: Time-to-Run South Africa

Individual Entries open for SA Marathon Championships

zaadmin — Thu, 12 Jan 2012 08:43:38 +0000

The PW Botha College in George will be the venue for the SA Marathon Championships on Sunday, 5 February 2012 and there is still a small opportunity for those athletes that wish to compete on the day, as individuals should they not be selected by their respective provinces. To enter as an individual athlete, entries [...]

Individual Entries open for SA Marathon Championships is a post from: Time-to-Run South Africa

Worldwide Training section articles

zaadmin — Wed, 11 Jan 2012 19:00:18 +0000

In this section we will list the articles from Time-to-Run contributors worldwide: View : The training articles Why are Runners so hard on themselves? The Need for Sleep Ten Mistakes Endurance Athletes Make Timing your Workout Components of endurance training explained Build Rest and Recovery Into Your Fitness Programme The cornerstones of training In the [...]

Worldwide Training section articles is a post from: Time-to-Run South Africa

Interpretation of Understanding Intervals

zaadmin — Sat, 24 Dec 2011 22:42:16 +0000

The article below leads on from the first article Understanding Intervals INTERPRETATION There are two major points I want to draw from Dr. Astrand’s experiments: 1) Intermittent exercise allows a higher total volume of high intensity work. Performed continuously, the subject could only manage 9 minutes at 350 watts. Performed in 3 minute intervals, he [...]

Interpretation of Understanding Intervals is a post from: Time-to-Run South Africa

Zithulele Sinqe dies in accident

zaadmin — Fri, 23 Dec 2011 12:57:07 +0000

Zithulele Sinqe, South Africa’s former premier marathoner has died as the result of a car accident on Thursday. Mandla Radebe, the general manager of Central Gauteng Athletics (CGA), said on Friday that Sinqe, 48, had been involved in a motor vehicle accident in Balfour, where he worked after forming a development athletics club in the [...]

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Understanding Intervals

zaadmin — Tue, 20 Dec 2011 10:02:14 +0000

Matching training characteristics to physiological changes Which is “better”, Interval Training or Steady State Training? Obviously that is simplistically stated, but I will try to make things more clear as we go. Eight years ago, my master’s thesis asked this exact question. One group of rats “volunteered” to run repeated 2 minute high intensity intervals [...]

Understanding Intervals is a post from: Time-to-Run South Africa

Welcome to the Methods of the Training section

zaadmin — Tue, 20 Dec 2011 01:37:55 +0000

In this section we will be discussing the various training methods available for the athlete to reach their full potential. The first method we discussed was Interval Training, where we provided data to assist you in understanding the purpose of such sessions. This first article covered Interval Training Defined as well as The Physiology of [...]

Welcome to the Methods of the Training section is a post from: Time-to-Run South Africa

The Build Up Period – 10K Training programs

zaadmin — Sun, 18 Dec 2011 12:53:16 +0000

Further information to make a success out of your 10k training programs. Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs The Build Up was known in the days gone [...]

The Build Up Period – 10K Training programs is a post from: Time-to-Run South Africa

van Niekerk wins in Stellenbosch

zaadmin — Fri, 16 Dec 2011 17:28:50 +0000

200m SA Junior Champion Wayde van Niekerk beat World Championships 4x400m Silver medallist, Shane Victor in the men’s 300m as well as the talented Shaun de Jager at the third leg of the Yellow Pages Summer Series in Stellenbosh on 15 December. Due to the number of athletes competing, two finals were held and placing [...]

van Niekerk wins in Stellenbosch is a post from: Time-to-Run South Africa

Human body – Heart and Lungs

zaadmin — Fri, 16 Dec 2011 11:19:28 +0000

Heart and lung function The human body is built for physical activity,not for rest. Man through the ages man has used his muscles to survive during his working hours, as well as leisure time, demanding physical effort. Today we live a more sedentary life. The human heart at rest pumps out 7-9pt (4-5l) per min [...]

Human body – Heart and Lungs is a post from: Time-to-Run South Africa

A run a day keeps you out of the doctor’s office

zaadmin — Fri, 16 Dec 2011 11:16:06 +0000

Those who run or walk briskly for 35 to 45 minutes per day, five days a week, spend about half the number of days per year suffering from cold symptoms, compared to sedentary people. In addition, about 60 per cent of recreational runners experience fewer colds after they initiate a running programme, compared to when [...]

A run a day keeps you out of the doctor’s office is a post from: Time-to-Run South Africa

The Off Training Period – 10K Training programs

zaadmin — Fri, 16 Dec 2011 11:06:06 +0000

Further information to make a success out of your 10k training programs. You have been training on the program for 3 to 4 months and you are beginning to feel jaded and the progress has become a little slower. It is time to rest. Rest and recovery is most important. We recommend a break of [...]

The Off Training Period – 10K Training programs is a post from: Time-to-Run South Africa

Training to improve Aerobic power utilising Heart Rate

zaadmin — Fri, 16 Dec 2011 11:06:05 +0000

Train at percentage HRmax It is generally accepted that, aerobic capacity is developed by exercising with your heart rate at about 70% of maximum. During walking, or running, this increase is equivalent to about 55% of the VO2 max or, for college aged men and women, to heart rate of 130 to 140 beats per [...]

Training to improve Aerobic power utilising Heart Rate is a post from: Time-to-Run South Africa

Water running can be beneficial to athlete

zaadmin — Fri, 16 Dec 2011 11:06:05 +0000

Water running in the deep end of the pool is quite advantageous as an alternative workout for run training. There are a few reasons why I recommend water running in an athlete’s training plan. One of the primary reasons is if the athlete has an injury that will not allow him or her to run [...]

Water running can be beneficial to athlete is a post from: Time-to-Run South Africa

The Warning Signs of Overtraining

zaadmin — Fri, 16 Dec 2011 11:06:04 +0000

Listed below are the warning signs of overtraining: In the Muscles Persistent soreness and stiffness in the muscles, joints and tendons. Heavy – leggedness. Emotional Symptoms Loss of interest in training. Nervousness – a heightened state Depression – humour is lacking A “I don’t care” attitude. Inability to relax – linked to nervousness A drop [...]

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Welcome to the section covering Overtraining

zaadmin — Fri, 16 Dec 2011 11:06:04 +0000

Overtraining is a problem which affects a number of athletes at some time in their running career. Often an athlete is sufficiently lucky to pickup a minor injury or a touch of influenza that curtails their training. Runners are often compulsive by nature, this can apply to most sports, however in running where the athlete [...]

Welcome to the section covering Overtraining is a post from: Time-to-Run South Africa

The Race Period for Racers

zaadmin — Fri, 16 Dec 2011 11:06:03 +0000

Further information to make a success out of your 10k training programs. Please note, this RACE PERIOD for RACERS is only recommended for those who would like to race for a period of 4 to 6 weeks max. This is normally aimed at the more ELITE athletes, sub 33min 10k PB or a Women with [...]

The Race Period for Racers is a post from: Time-to-Run South Africa

Runner’s Trots – The ‘plague’ of the exerciser

zaadmin — Fri, 16 Dec 2011 10:10:58 +0000

Running is good for maintaining regular bowel movements. This is one theory on why there is a decreased incidence of colon cancer among those who partake in running. BUT, it can also be said that it may be too much of a good thing. Quite common : An estimated 20-50% of distance runners have “runner’s [...]

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Exercise-induced asthma (EIA) – Upper Respiratory Infections

zaadmin — Fri, 16 Dec 2011 09:49:13 +0000

Exercise-induced bronchial obstruction is also known as exercise-induced asthma (EIA). This disease is one that occurs most in asthmatic persons. An exercise-induced asthmatic attack can be brought on by exercise in some individuals and can be provoked in others, on rare occasions, during moderate exercise. The exact cause of EIA is not clear. Metabolic acidosis, [...]

Exercise-induced asthma (EIA) – Upper Respiratory Infections is a post from: Time-to-Run South Africa

Warm up routine – gently does it

zaadmin — Fri, 16 Dec 2011 09:49:06 +0000

Warm up routine – gently does it A good warm up is essential in training and racing. Now is your opportunity to learn how to warm up correctly, as well as your chance to understand “that those strange people were never trying to push the wall down after all.” Warming up correctly The reason behind [...]

Warm up routine – gently does it is a post from: Time-to-Run South Africa

Three rules for the new runner

zaadmin — Fri, 16 Dec 2011 09:48:56 +0000

I know you’re brimming with enthusiasm about your new running career. You probably can’t wait to start seeing the results, to start pushing your limits for maximum improvement in the minimum time. My advice to you is to “be patient”. Your body needs time to adapt to this new activity you’re asking of it. It [...]

Three rules for the new runner is a post from: Time-to-Run South Africa

Prepare for your first 10 kilometer event

zaadmin — Fri, 16 Dec 2011 09:48:55 +0000

In preparing for your first 8K we mentioned the necessity of preparing correctly for your first 10K. This preparation towards a 10K needs to equip you to run at a pace for a distance which will be 1Hr or longer. 6 minutes per kilometer will give you 1Hr for 10k. This should be the aim [...]

Prepare for your first 10 kilometer event is a post from: Time-to-Run South Africa

How to start running with 10 easy steps

zaadmin — Fri, 16 Dec 2011 09:48:55 +0000

This article is provided by Cynthia Hayward, Time-to-Run contributor, assisting beginners in making their introduction to running more pleasant and safe. 1. Invest in a good pair of running shoes. You don’t have to buy the top of the range, which could set you back several hundred rands. However, it’s important to ensure that [...]

How to start running with 10 easy steps is a post from: Time-to-Run South Africa

Prepare for your first 5 kilometre event

zaadmin — Fri, 16 Dec 2011 09:48:54 +0000

Well done. You have made it. You have progressed through the beginners program | thebeginning + week 3 and on | and now you are ready to take a step up to that next level. You are totally honest with yourself and you are able to jog 30 minutes without stopping? You can do that, [...]

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Bronchial Asthma – Upper Respiratory Infections

zaadmin — Fri, 16 Dec 2011 09:48:42 +0000

Bronchial Asthma is one of the most common respiratory diseases, bronchial asthma can be caused from a number of stressors such as : a viral respiratory infection emotional distress barometric pressure or temperature changes exercise inhaling a noxious odour or the specific exposure to an allergen. Symptoms and signs: Bronchial asthma is characterised by a [...]

Bronchial Asthma – Upper Respiratory Infections is a post from: Time-to-Run South Africa

Bronchitis – Upper Respiratory Infections

zaadmin — Fri, 16 Dec 2011 09:48:41 +0000

The inflammation of the mucous membranes of the bronchial tubes is called bronchitis. It occurs in both acute and chronic forms. If occurring in an athlete, bronchitis is more likely to be in acute form. Acute bronchitis usually occurs as an infectious winter disease that follows a common cold or other viral infection of the [...]

Bronchitis – Upper Respiratory Infections is a post from: Time-to-Run South Africa

Mononucleosis – Upper Respiratory Infections

zaadmin — Fri, 16 Dec 2011 09:48:41 +0000

Infectious mononucleosis is an acute viral disease that effects mostly young adults and children. Infectious mononucleosis, commonly called “mono”, is caused by the Epstein-Barr virus (EBV), a member of the herpes group. It has a major impact on athletes as it can produce severe fatigue as well as raise the chance of spleen rupture. Incubation [...]

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Hay fever or Pollinosis – Upper Respiratory Infections

zaadmin — Fri, 16 Dec 2011 09:48:26 +0000

Hay fever or pollinosis, is an acute seasonal allergic reaction to the air-borne pollens. Hay fever can occur during the spring as a reaction to the tree pollens such as oak, elm, maple, alder, birch and cottonwood. During the summer grass and weed pollens are the culprits. In the fall (autumn), ragweed pollen is the [...]

Hay fever or Pollinosis – Upper Respiratory Infections is a post from: Time-to-Run South Africa

Same time next year by Dizzy Daisy

zaadmin — Fri, 16 Dec 2011 09:48:20 +0000

A lighthearted look at running from a different perspective My Life Fitness Here I was starting out on the road to personal discovery and had moved towards the realms of improving my life fitness. I had done all the low fat cooking, the low fat diet and had skirted towards trying the low carb diet, [...]

Same time next year by Dizzy Daisy is a post from: Time-to-Run South Africa

Influenza – Upper Respiratory Infections

zaadmin — Thu, 15 Dec 2011 21:23:13 +0000

Influenza, commonly known as the flu, is one of the most persistent and debilitating diseases. It mainly occurs in various forms as a yearly epidemic, causing severe illness among the populace. Influenza is caused by myoviruses classified as type A, B, and C. Type A influenza is the most common, causing serious and widespread epidemics. [...]

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Pharyngitis – Upper Respiratory Infections

zaadmin — Thu, 15 Dec 2011 21:23:13 +0000

Acute inflammation of the throat or pharyngitis can be related to the common cold, influenza, or a more serious condition such as mononucleosis. The Epstein-Barr virus of mononucleosis or the streptococcus bacteria in the condition of scarlet fever or tonsillitis can be the cause of pharyngitis. Streptococcal infection is the cause of approximately 95% of [...]

Pharyngitis – Upper Respiratory Infections is a post from: Time-to-Run South Africa