Stephen Muzhingi became only the second runner ever to win both the Old Mutual Two Oceans marathon and Comrades marathon when he crashed across the finish line in three hours, eight minutes and eight seconds.

The Zimbabwean who is a triple Comrades victor finished fifth in 2011 but the previous day warned contenders that he would improve on his 3:09. “Everyone wants to win a race, but I look to improve each year and if people let me win – that’s fine,” said the Bluff Meats Formula One athlete.

Muzhingi was true to his word and ran a perfectly paced race, keeping in the large lead bunch for the early part of the race, which was held in the worst conditions conditions since 2004. The field of over 9000 runners went head long into rain and wind from 15km and battled their way from Chapman’s down to Hout bay and through to the marathon mark.

Most contenders were amongst the lead group of ten that went through 42km in two hours 20 minutes 30 seconds with Lesotho’s Lebenya Nkoko officially listed as leader.

Malawian Henry Moyo, Bengmusa Mthembu, Mthandazo Qhina, Collen Makaza and three-time winner Zimbabwean Marco Mambo jostled for position as they commenced the climb to the Nek. Odwa Tunyiswa was first to crest the hill but national marathon record holder, Gert Thys looked strong in sixth and by the time they were dropping past Kirstenbosch main gate Thys was in third behind Muzhingi and Makaza.

Turning onto Union drive Muzhingi pulled away to secure the first back to back Comrades / Two Oceans victory since Derek Preiss in 1974. On that occasion the Westville athlete did the harder Two Oceans in April and Comrades in May combination.

There were anxious seconds for Muzhingi as he rounded the final corner only to slip to the ground on the mud generated by the 16000 half marathoners who had finished ahead of him on the rain-drenched UCT fields. Quickly back to his feet, the 36 year old, moved gingerly to the finish line where the gantry lay sprawled over the line in a clear indication of the wind strength that the athletes had battled since the 15km mark.

“ This (Two Oceans) is part of my build up to Comrades. I was going for a time, but knew that it was a time good enough for victory,” said Durban based Muzhingi.

Malawian Moyo timed his charge well to pass Makaza in the last kilometre for second, while the Zimbabwean hung on to third in 3:08:45 with Gert Thys dropping back to finish fourth.

Thys, who suffers from a blood sugar condition, had been unable to test his blood level at the marathon, which caused him to fade over the final 8km.

“ I know a record is possible on this course, but the weather conditions were against us today. I congratulate Stephen on his win, but I will be back to race you in Comrades. I am going for the record – Five hours is a jogging pace; I promise you I will be taking the fast bus to the finish,” said Thys who will be the fastest marathoner ever to run Comrades when he lines up on 3 June.

The 40 year old failed to finish Two Oceans in 2011, but has multiple top ten finishes in the World Half Marathon Championships and ran both the Atlanta and Athens Olympic marathons.

Although twin sister Olesya withdrew from the race with injury, Elena Nurgalieva had company for the majority of the race from fellow Russian Natalya Volgina, the 2002 winner.

“It is always a help to have company and someone to talk to so I want to thank Natalya,” said Elena after the race.

The duo went through the marathon mark in a relatively slow two hours 46 minutes with Lesotho’s Mamorallo Tjoka 60 metres adrift and Zimbabwean Samukeliso Moyo in fourth in 2:47:12.

As the incline increased Nurgalieva pulled away to take three and a half minutes from Volgina and securing her fourth Two Oceans victory, equaling the record held by Monica Drgemoller.

At the marathon mark Adinda Kruger was fully four minutes off the pace in fifth position along side American Devon Crosby-Helms. The more conservative approach paid dividends as they topped out on Constantia Nek.

“I followed the advice and held back to Constantia Nek. From there I was able to push. I have long legs and really enjoyed the down,” said Crosby-Helms who moved through to third shifting both Tjoka and Moyo down the ranking by one position.

Kruger was comfortably placed in sixth as the first South African in 3:50:13 with the top ten closed by Paulina Njeya in 3:53:29.

Xolisa Tyali, Joel Mmone and Lucky Mohale diced out the podium places in a talent laden half marathon earlier in the morning.

A record 16000 runners took to the new course in ideal conditions and there was little quarter given or taken amongst the leaders with Tyali opening only 40 metres on Mmone on the final run in to the finish where he recorded one hour four minutes 54 seconds. A similar distance separated Mohale for the final podium position, which was closed in 1:05:09.

Rene Kalmer opened a lead shortly after the gun and remained unchallenged to the tape, which she broke in one hour 15 minutes and two seconds. Her erstwhile Olympic marathon colleague Irvette van Blerk was second almost 400 metres adrift in 1:16:22 and Zimbabwean Rutendo Nyahora third.

Kalmer and van Blerk head to the London Marathon in two weeks where van Blerk will target a sub 2:36 Olympic qualification and Kalmer will expand her marathon experience by taking a pacing role for the Two Hour 28 minute bus. This will be ideal preparation for the Nedbank athlete who currently has a 2:29 marathon best and is currently South Africa’s fastest women’s marathoner.

Race Results

Ultra – Men

1. Stephen Muzhingi Zim Bluff Meats F1 3:08:08
2. Henry Moyo MWA Nedbank 3:08:35
3. Collen Makaza ZIM Nedbank 3:08:45
4. Gert Thys Mr Price 3:09:42
5. Bongmusa Mthembu Mr Price 3:10:16
6. Mthandazo Qhina Nedbank 3:10:59
7. Tsotang Maine LES Toyota 3:11:51
8. Lucas Nonyana ABSA 3:12:03
9. Odwa Tunyiswa Nedbank 3:12:41
10. Kimutai Lezan Nedbank 3:12:51

Ultra – Ladies

1. Elena Nurgalieva RUS Mr Price 3:41:55
2. Natalia Volgina RUS Nedbank 3:45:29
3. Devon Crosby-Helms USA nedbank 3:47:30
4. Mamorallo Tjoka (LES) Toyota3:48:50
5. Samukeliso Moyo ZIM Mr Price 3:49:10
6. Adinda Kruger Bonitas 3:50:13
7. Lzih Chokore ZIM Mr Price 3:52:26
8. Ntombesintu Mfunzi Mr Price 3:52:39
9. Mundalamo Tshifhiwa Bonitas 3:53:00
10. Paulina Njeya Toyota 3:53:29

Half – Men

1. Xolisa Tyali Nedbank 1:04:54
2. Joel Mmone Nedbank 1:05:01
3. Lucky Mohale Mr Price CGA 1:05:09
4. Tshamano Setone Mr Price CGA 1:05:22
5. David Manya Nedbank 1:05:50

Half – Ladies

1. Rene Kalmer Nedbank 1:15:02
2. Irvette van Blerk Nedbank 1:16:22
3. Rutendo Nyahora Nedbank 1:18:30
4. Zintle Xiniwe Nedbank 1:19:39
5. Christine Kalmer Nedbank 1:20:05

Heavy mist and cool weather greeted the massive field as they headed across the dam wall with the contenders coming to the fore on the Kommando Nek climb.

By half way the leaders had been whittled to a quartet of Elias Mabane (Nedbank), Philip Molefe (Rustenberg), Lukas Nonyana (ABSA), and Mokwalakwala who was content to sit just off the front shoulders.

Mabane, who won the 2011 Forever Loskop 50k in an age-group record time, looked the part of a victor until the Saartjies climb where Mokwalakwala appeared the stronger.

The Toyota man shadowed Mabane down into the lower streets of Schoemanville before using the penultimate climb to take the reigns. The kick was devastating with Mokwalakwala crashing through the tape fully two and a half minute clear of Mabane and over a kilometre clear of third placed Nonyane who finished in 2:54:15.

“I’m very happy. This was intended to test my fitness in preparation for Comrades; winning was a bonus,” said Mokwalakwala who trains under the guidance of triathlon exponent Glen Gore. “Comrades is the real focus. I’ve done 6:09 before, but I want a top three this year.”

There was little changing of positions amongst the top five that dipped under the three-hour barrier. As an IAU (International Association of Ultrarunning) bronze label event the top finishers are world-ranked and can qualify for places in the World 50km Trophy later in the year.

Mabane added the 40-49 category to his second place with Butuki Jantjies second in the age group and closing the top ten in 3:07:33.

“I don’t know what happened in the final 6k. It was not an age thing; age means nothing – this time did not scare me- it’s just a mind thing. I had come to win and I know I can go faster,” said Mabane who plans to defend his Loskop 50km title in April.

“I’m going after the open record there. I want a 2:44,” said the Nedbank runner who already has the 40 plus record of 2:47 to his name. “It’s all part of my build up to Comrades and there isn’t an age-group runner who will beat me there this year.”

It was a gun to tape performance from Chiyedza Chokore who earned her third title in three hours 35 minutes six seconds. The Zimbabwean won in both 2009 and 2010 before placing second behind her sister in 2011.

“I was pleased to win, but would have preferred a faster time. I missed running with my sister as she helps to maintain the pace,” said Ckokore. “I hope to go to Loskop 50km later in April.”

Julanie Basson, who won the Vaal Marathon in two hours 50 minutes in early March, was the nearest contender, but finished 500 metres adrift in 3:37:05. Basson is fast become the mainstay of a strong Toyota team whose main focus is Comrades on 3 June.

Ndofhiwa Mandiwana closed the podium in three hours 45minutes 34 seconds for third place while Comrades gold medalist Kashmira Parbhoo, who is back in her Lenasia colours, was fourth in 3:46:44.

The long climb back to the finish also provided Lewis Masunda with the opportunity to secure victory as he moved away from Vusi Malobola to take the title in one hour seven minutes and one second. Malobola’s Bonita’s club-mate Johannes Kekana was third in 68 minutes 20 seconds

Rutendo Nyahora had over 600 metres in hand over Tshifhiwa Mundalamo when she secured the ladies half marathon title in 79 minutes 22 seconds with Cornelia Joubert in third in 86:52.

The Old Mutual Om Die Dam attracted a record field of over 10,000 runners between the 10km, 21km and 50km distances.

Race races and times

50km Men:

1 William Mokwalakwala Toyota 2:51:05,
2 Elias Mabane Nedbank 2:53:40,
3 Lukas Nonyana ABSA 2:54:15,
4 Stephen Molepo Nedbank 2:56:46,
5 Claude Moshiywa Nedbank 2:59:12

40-49 1 Elias Mabane Nedbank 2:53:40, 2 Butuki Jantjies Mr Price 3:07:33

50-59 1 Elias Letlape Nedbank 3:34:39, Joseph Morowna Boksburg 3:40:12

60+ Theo Swanepoel Kempton 4:08:01 2 Ponchi Maja Magnolia 4:35:01

70+ Pele Tshikundamalema Vyebo Striders 5:05:39

Team Nedbank:

50km Women:

1 Chiyedza Chokore Mr Price 3:35:06,
2 Julanie Basson Toyota 3:37:05,
3 Ndofhiwa Mandiwana Bidvest 3:45:34,
4 Kashmira Parbhoo Lenasia 3:46:44,
5 Carien Visser Tuks 3:48:25

40-49: Carien Visser Tuks 3:48:25, 2 Vanessa Bowman Kempton 4:08:14

50-59 1 sue Harrisburg RAC 4:16:00, 2 Val Watson New Balance 4:35:01

60-69 1 Penny Visser Midrand 5:11:22, Sue Beard Dosco 5:27:02

70- Willemien Smits Nedbank Bloem 5:46:10

Team Irene

21km Men:

1 Lewis Masunda Nedbank 1;07:01, 2 Vusi Malobola 1:07:55, 3 Johannes Kekana Bonitas 1:08:20

40-49: Piet Mosebedi Transnet 1:11:52, 2 Bheki Nene ADT 1:17:22

50-59 Ambrose Klassen Jaguars 1:28:32, 2 Paulus Mofokeng Nedbank 1:29:29

60-69 1 Amon Zibuse Randmarc 1:31:48

70+ Keith Jolly Alberton 1:53:34

21km Women:

1 Rutendo Nyahora nedbank 1:19:22, 2 Tshifhiwa Mundalamo Bonitas 1:22:31, 3 Cornelia Joubert Nedbank 1:26:52

40-49 Paulina Phaho Transnet 1;28:48, 2 Jill Oliphant 1:34:40

50-59 Wilma Pretorius IND 1:46:02, 2 Suzette Venter Goudveld Multisport 1:53:53

60-69 Maz Moore Midrand 2:10:59

70+ Mavis Stadler Agape 2:20:32

Marikeni stayed to the rear of the large lead bus that pulled away from the field shortly after the gun. “I had been told that there were some visiting runners, so I stayed at the back to let them run their races,” said Marikeni whose preparation for the race included training on the sand dunes at Kidds beach.

The pack slowly whittled down to three runners after half way with Gijimas’ Mzukisi Kebeni, Anele Miliza and Marikeni remaining together, before Marikeni made his move just prior to the long downhill leading to Abbotsford.

“By half way the group was small and I decided to push and then I pushed again around 28km. I was told that I had a long lead so was able to handle the hills as I wanted,” said Marikeni.

The Nedbank runner made an unchallenged ascent of the notorious Willasdale Hill and then opened the gap to over three and a half minutes at the finish to record a new personal best. Marikeni added the 35-39 category award to his overall prize money.

“I have to compete in one more half marathon in my build up to the Old Mutual Two Oceans Marathon where I hope to improve my best to below three hours thirty.”

Maliza held on for second while Thanda Rhafuza was able to account for Kebeni on the final run, to take third in 2:37:33, only nine seconds ahead of the Real Gijimas’ man.

The long trip from Durban paid off for Lize Muchna who had a comfortable victory in 3 hours, 9 minutes and 38 seconds. The Pinetown and Districts runner’s greatest competition came from local lass, Stephanie Ackermann who took the early lead. Muchna reeled in the Oxford Strider shortly after half way and proceeded to extend her lead until the 32km mark where she hit a bad patch.

“It was a great event. This is my first marathon in over four years and I trained specifically for it,” said Muchna who recorded her first win at the distance and added the 40-49 year age category award.

“As we headed towards the hills I started to battle. It was my hardest effort in a marathon. Previously I have done marathons as preparation for Comrades, but this one was about a real time over the marathon distance and my coach told me that Buffs was the one to go for. I’m glad I did – I enjoyed it and I’m happy with my time.”

Ackermann closed the gap back to 600 metres by the finish, with Randburg Harriers’ Paula Quinsee securing the final podium place in 3:14:56.

Although the early start saw an almost ideal 18oC degree temperature, it wasn’t long before the heat and humidity started to take its toll on the field, with many early runners finding it impossible to maintain their initial intensity.

Race Results

Men:

1. Zingisile Marikeni, Nedbank 2:28:06
2. Anele Maliza, Nedbank 2:31:41
3. Thanda Rhafuza, East Griquas 2:37:33
4. Mzukisi Kebeni, Real Gijimas 2:37:42
5. Thabiso Mohapi, Bloem AC 2:39:11

35-39: 1. Zingisile Marikeni Nedbank 2:28:06, 2. Doran Fritz Oxford Striders 2:43:06, 3. Coolbert Lolwana Nxarhuni 2:47:25

40-49: 1. Makaya Masumpa Oxford Striders 2:39:54, 2. Andades Retu Queenstown Harriers 2:43:20, 3. Thembinkosi Mdygold Nedbank 2:43:38

50-59: 1. Shaun Meiklejohn Nedbank KZN 2:45:52, 2. Lizo Tomas IND 3:00:12, 3. Zwelake Kutta Wicks 3:09:05

60+ : 1. Sam Damane Oxford Striders 3:26:39, 2. Simon Mokone Bloem 3:34:58, 3. Paulus Mpho Bloem 3:44:34,

Ladies:

1. Lize Muchna, PDAC 3:09:38
2. Stephanie Ackerman, Oxford Striders 3:12:24
3. Paula Quinsee, Randburg 3:14:56
4. Terri-Lynn Penny, RWFL 3:21:12
5. Andrea Ranger, Old Selbourne 3:21:40

35-39: 1. Gretchen Maree Oxford Striders 3:56:02, 2. Celmarie Louw Nedbank 4:29:46, 3. Annamarie Acton Old Selbornian 4:49:50

40-49: 1. Lize Muchna PDAC 3:09:38, 2. Paula Quinsee Randburg 3:14:56, 3. Tammy Dennill Westville 3:28:08

50-59: 1. Lindsay Watkeys Westville 3:39:00, 2. Adele Bosch Nedbank Bloem 3:41:55, 3. Jennifer Rigby Kearsney Striders 3:43:16

60+ : 1. Willemina Smuts Nedbank Bloem 4:06:07, 2. Gail Mclellan Varsity Old Boys 4:34:14, 3.Naome Nxumalo Savages 5:06:21

Trail running is beginning to take South Africa by storm with arguably the Western Cape the leaders in the current boom. The introduction of the Old Mutual Two Oceans Trail runs in 2010 was a first for a major event, and has immediately became a success.

The Old Mutual Two Oceans Route:

The 10km distance event provides an ideal transition for those who have never experienced trail running, and the 22km has a unique blend of technical trails, open running and awesome views from one of the world’s greatest landmarks – Table Mountain.

Although sufficiently challenging for the experienced trail runner this event is also suitable to those who have minimal off-road running. Preparation and training for trail running requires a different approach not only in what is done in a session, but also in approach.

To help you prepare and train, Old Mutual virtual coach Norrie Williamson, has developed a customised training programme for the 22km Two Oceans Trail run.

Numbers Mean Nothing

Numbers have less significance in trail running. A kilometre distance is rarely an indication of the effort or energy used in completing the course. Only open gravel road or wide forest footpaths have the potential for comparison with equivalent distances on the road, but even then the gradients achieved by these types of thoroughfares can be significantly different to the maximum and minimum inclines of a formal roadway.

A one kilometre of technical trail running can easily take three or four times the energy and time of running the same distance on the road. So before venturing out to the trails or entering an event there is much more information that is required if one is to be correctly prepared for the race.

Time is a better indication of the physical impact of the trail in both racing and training, but even that needs to be considered within a context of intensity.

A majorly technical section with many irregularities can reduce even the better trail runner to a prolonged period of stop-start running that majorly reduces the distance covered and the intensity of effort. By comparison steep uphill can send the heart rate rocketing and yet severely curtail the distance covered, or good open jeep track can see the runner blasting along the contour at full tilt.

Wherever possible get a good feel of the race grading from the web site, race organizer and discussions with runners who have done the course. Based on this and your knowing your own strengths and weaknesses you will have a better idea of how to prepare and what equipment you will need for the race. Preparation is extremely important in trail running.

Training:

Of course few runners have the opportunity of training on trails all the time, so inevitably much of the weekly training will continue to be on roads. However there are aspects that you can adopt into everyday training.

The one sure thing about off road running is that the environment seldom allows you to get into a rhythm so vary the pace and stride length in the majority of your training whether that is during an easy run or a more focused quality session.

Fartlek:

The use of fartlek sessions where the pace is varied considerably over the duration of a run is one way to try to mirror the trail effect, another would be to find an undulating course and power all the hills and jog the easy sections in between. Finding a park with an embankment around is a further option for running high intensity efforts with easier recovery between. This is a key attribute for the trail runner to be able to have sections of hard work and then to be able to recover in the shortest period possible thereafter.

Long Trail runs:

The weekly long trail runs are an important part of training, not just for the physical improvements that a roadrunner undertakes a long run, but also for the development of trail skills.

These runs form a vital part of the preparation for any trail not so much for the development of physiological attributes, but for the attitude and approach to trail running which by its very nature requires more patience and flexibility. Try to find a rhythm and style to your trail running that will keep you moving, but still able to slow, recover and work with the varied terrain of the course.

The physiological attributes of long runs, such as enhancement of the fat-burning energy system are more efficiently evolved on the road where it is possible to maintain a more consistent level of intensity.

Trail training in the city:

Although many avid trail runners are city bound for the working week they can still make some training gains with a few subtle changes. First prize may be an open park or hill in the city which although not very large can provide a useful circuit for off road training.

Doing a series of intense laps in the same way that a road runner uses track interval with short periods of recovery can provide a great boost to trail running confidence, the ability to change strides and pace, and improve the agility required on irregular terrain. A drawback of this is that you quickly get to know the layout and quirks of that particular trail circuit, whereas it is the unknown and unseen that makes trail running challenging.

At worst trail enthusiasts can be seen heading for the grass verge or central reserve along the city roads. While considerably flatter, even just running on the grass is of some benefit and the more uneven the surface the better. This helps to improve your proprioception system and reduces the risk of turning your ankle or other instability.

Use you stride:

For years roadrunners have used off road running to make them stronger in road races. One of the reasons this works is that off road running requires a higher leg lift to clear potential obstacles, particularly if the path is overgrown or otherwise hidden. An overgrown path can easily hide holes, roots, stones and a wealth of other obstacles lurking to unbalance the runner at best or more seriously send them tumbling to an injury.

A high stepping action provides the safest progression other than walking, but such a stride requires more specific training if fatigue is to be minimised. Running 30-40m repeats with high knees over equally (and then unequally) spaced canes or a net, and running up multi-storey buildings are all good training, and easily done during a week in the city.

If considering the stair option, commence training by simply with walking up the stairs focusing on lifting the leg vertically from the hip using the hip flexors. Many distance runners don’t lift their legs for each stride they rather skim and rotate them in from the side. While this can be fairly efficient for very long runs on the road, it is potentially disastrous on the trail where the chance of skimming, and then tripping, over an obstacle is a real and present danger.

After a couple of style sessions move from walking to running up stairs and begin with say 10 flights before attempting the 20 and 30 flights of the local office block! In other words get the style correct before looking at the length of the session – quality not quantity!

Safety and Energy resources:

Safety is a major concern in trail running and few events will let you leave the start without carrying your own water / fluid supply, some form of wind and rain protection, a source of energy and a cellphone. Depending on the expected running time and conditions organizers may require a whistle or other specific safety items to be carried throughout the event, or medical or safety check spots during the event.

With virtually every run, and particularly unknown trails, runners should carry a bank bag with some energy and a sachet of hydration powder. Try a pack of 32GI chews and Hydrassist rehydration sachet. The total weight is only 65 grams and its small enough to fit in pockets on some shorts, but addresses the need for hydration and energy for an extended time if you take a wrong turn or get lost.

The other advantage of these choices is that you can make up the ‘emergency pack’ and keep the same one for months. You use the other supplies for your normal running.

Adapt to the equipment:

Once you know all the things you need to be carrying it becomes important to include this equipment in your regular training be that on or off road. For instance most trail runners will use some form of fluid carrying device be that a belt with bottles or a water bladder strapped to their backs. Such items change your centre of gravity and alter your running style so it’s vital to train wearing this equipment.

There is a need to give serious consideration to what equipment you buy and where possible select items that keep loading going directly through your natural centre of gravity. If you have two litres on your back try using a pocket on your chest to provide some form of counter balance so the effect on your running style is minimized.

Test the equipment out on long runs and in particular in off road conditions. In this way you will find the points that cause chaffing and how to avoid them. It is important to get used to drinking from this sort of equipment, as it is not always easy to gauge how much you are drinking in trail running. One way is to work on time and to ‘measure’ the quantity by counting the number of swallows per drink. For instance each swallow will be about 20-25 ml and so taking four swallows ever ten minutes or six to eight swallows every quarter of an hour is a reasonable way to pace your drinking.

The best way to test equipment is on short circuits. So instead of doing a 20 or 30km off road run with new equipment do four to six circuits of a 5km route which then allows you to pull out if you feel an injury or stop and make adjustments if there is chaffing or other minor problems.

Complimentary Training:

Agility is one of the key skills that can differentiate between the enjoyment and performance in trail running. The ability of your ankle to absorb the slope and irregularity of the trail surfaces is vital to any reasonable progression and this can be improved by doing specific exercises in the gym

Standing on an upturned Bosu ball or wobble board is a good starting point. Once you have mastered a simple stand, try doing two leg squats, then progress to single leg standing while catching and throwing a medicine ball then one leg squats in a running style on the upturned Bosu ball. From this fairly stationary exercise you can move on to doing dynamic one leg bounding on and off the Bosu. These exercises also have an impact on core strength bringing improve running style (on and off road).

Adding exercises such as the plank where you are supported in a straight press-up type position, but using your forearms rather than your hands, is a great way to increase core strength. Holding your hips back and legs in a straight line for two minutes is a good minimum target to achieve. Try a more advanced version by lifting one arm, then one leg off the ground at a time, and then combine lifting one arm and the opposite leg off the ground while still keeping a straight body and core. Holding these positions for 15 seconds at a time will give a good work out.

Shoes:

Although I have left shoes to last these are without question the most important piece of equipment. To some extent there needs to be a compromise in the selection of shoes. While looking for the flexibility to adapt to the running surfaces, there needs to be the protection to prevent damage from sharp stones, or other objects. Similarly grip will nearly always be a compromise because of the difference in ideal sole type for loose sand, gravel, and rocks-hoping in both wet and dry conditions.

A trail run can easily have extended distances with all these different surfaces but you are able to select only one pair for shoes for the event so your choice of shoes needs to be carefully undertaken.

It is best to solicit the advice and experience of other trail runners in the area that you intend to train and race. Find out what works for them, and why. It is just as important to get their opinion on what doesn’t work, as this will give you a feel for the basis and extent of their experience. Once you have this information you are better placed to evaluate what will best suit your adventure into trail running.

An important characteristic of the shoe should be that it should be as close to the ground as possible. In other words the midsole and heel should be low (thin) as this will be more stable. Thick midsoles and heels may look as though they will protect against stones and provide cushioning, but the drawbacks are substantial.

Not only are they less flexible, they reduce the feel of the ground, create greater instability, and dramatically increase the wet weight when forced to wade through rivers or run in the wet.

A high heel will also tend to make the runner land further back on the shoe. Trail running is a sport where change of pace and stride is important so much of the running should come from the more reactive forefoot drive. Light, flexible, close to the ground with a blown rubber outer-sole and a strong but light nylon upper is a good starting point to consider.

Perhaps the biggest area of compromise should be in the forefoot cushioning: the longer the distance, the more forefoot protection / cushioning that’s required as acceleration and drive (for uphill and downhill) should all come from the ball of the foot. If the shoe is too thin then you will feel this under the metatarsals: however the more flexible the shoe the better the grip. Look at and try the Puma, Innov-8 and New Balance ranges for some ideas and differences in styles and protection. It is a fallacy that you need a rigid shoe to protect against sharp rocks or stones.

The cross training benefit of trail and road:

Trail running is a growing sport in South Africa and we certainly have the countryside and views to provide great routes. Although it may be hard to go back to running in the concrete jungle, one of the benefits of the off road running is the gains in strength and agility which can also result in some blistering improvements in your road running times!
On the other hand the change of pace, the sudden change in terrain and the climb and descent of trail running provides the strength and stamina that can change an average road runner into a determined and confident road racer. In the end – like most things – the balance and variety of a bit of each works best all-round!