SANLAM CAPE TOWN MARATHON NEWSLETTER

SANLAM CAPE TOWN MARATHON - THE MOTHER CITY MARATHON

Congratulations all of you who have completed a marathon or half marathon in the last few months. Cape Town and her people are fortunate to have a great festival of running in spring. So, rather than packing away your running gear, make your running a year round passion and get ready for this year’s Sanlam Cape Town Marathon.

IT'S CAPE TOWN - MUST RUN IT!

A message from Elana Meyer: The first time that I remember taking up a challenge was as a young girl at Albertinia Primary School. They were hosting a Fun Run and I decided to participate. Taking up this challenge motivated me to start training. I immediately fell in love with running and the reason to train for the event. There were small milestones during training that I achieved that encouraged me, giving me the confidence and belief that I am ready for the event. I had a great run and finished in first place. It was the challenge that got it all started!

Even today, I love to see the process people experience when they take up the challenge to do something outside their comfort zone. In some instances this challenge has transformed their lives as it did with mine. If you have never run a race - challenge yourself to run the Sanlam Cape Town 10km Peace Run or if you have just finished the Two Oceans 21,1km challenge yourself to run the Sanlam Cape Town Marathon.

Be part of this journey in getting the Sanlam Cape Town Marathon to Gold!

WIN A TRIP FOR TWO TO THE PARIS MARATHON



There is still time to take advantage of our sponsors SANLAM & ASICS generous “Early Bird Entry” prize and stand the chance of winning tickets for two to the IAAF Gold Status Label 2016 Paris Marathon. To qualify for the draw you must enter before the 1st July 2015.

FIND OUT MORE >

MY ASICS – YOUR PERSONALISED TRAINING APPLICATION:

The relation between activity and rest

When we think about running we usually focus on the active training – the actual physical exertion. And we may think about stretching or diet, which we know to affect how well we exercise.

But rest is also part of your training. In fact, there is a direct connection between the amount of rest you take and how well you perform during exercise.

During each training session your body gets ‘damaged’. Rest, and especially sleep, allows your body time to repair this damage. This means that if you don’t take enough rest after training, your body cannot fully recuperate, leading to an ongoing weakening and deterioration of your body tissues.
Without resting, this process will result in a ‘plateau’ effect where you’re no longer capable of improving your performance. This is known as overtraining. At worst, you will develop an injury or become ill.

Overcompensation

But there is another reason why rest is crucial for athletes. When your body has fully repaired itself from training it doesn't stop there. In order to prepare for stresses in the future, it will become a little stronger than before. This process is called overcompensation.

Overcompensation is the physiological mechanism behind the training effect – it is how you get fitter and stronger.

This means that training is really a way to stimulate the mechanism of overcompensation in order to gradually improve your performance. You can see this effect in the graph, showing increasing fitness over time through overcompensation.

Aiding your body’s recovery
It is therefore of vital importance to give your body time to recover, as well as to get sufficient nutrition. The main nutrient your body uses to repair and build tissues is protein, so make sure your diet contains ample proteins. Lean red meat, chicken and fish are all rich sources of protein. Vegetarians should eat plenty of beans, lentils, nuts, quinoa, tempeh or tofu.
The ideal amount of rest or recovery varies from person to person, just as some people need more sleep than others. In general, however, scientists at the ASICS Institute of Sport Science advise runners to take at least one day of total rest per week.

MY ASICS training plans are built around overcompensation, creating an optimal balance between training and rest.

If you follow a MY ASICS plan, it is advisable to avoid doing any intensive sport activities on designated Rest days. This ensures that by the next training session you are fully recovered and have given your body to overcompensate.

For experienced athletes, running at a very low intensity acts as a form of active recovery.
MY ASICS
also uses this strategy by including jogging sessions. However, jogging is used in addition to rest, not instead of it.

Rest and training tips
In sum, the effect of your running training depends on rest. To ensure you get enough rest and allow your body to benefit from overcompensation, make sure you:

take a day of complete rest day at least once a week vary your running pace over the week, avoiding two consecutive days of hard training have a week of light training every two to three weeks
eat enough protein.

MY ASICS integrates rest for an optimal training effectStart your training plan today! >

NUTRITION FOCUS: NUTRIENTS NEEDED WITH HIGH INTENSITY EXCERCISE:

High intensity exercise increases the need for Vitamin C. That’s why active people and athletes need to supplement 1500 mg Vitamin C per day.

Research shows that 1000 mg Vitamin C per day can:

- reduce the duration of a cold with up to 1.5 days
- reduce the severity of cold symptoms

Did you know? To get to 1500 mg Vitamin C from your diet, you need to 15 oranges per day.

TRAVEL SPECIALS OFFERED BY SOUTHERN SUN WATERFRONT

If you’re heading down to Cape Town for the SANLAM CAPE TOWN MARATHON, take advantage of our accommodation packages and allow us to handle the logistics of your stay so that you can concentrate on the race. Tsogo Sun hotels will make your trip a memorable one.

BOOK NOW! >

SANLAM CAPE TOWN MARATHON EVENT SCHEDULE:

SATURDAY 19th SEPTEMBER 2015:

  • Sanlam Cape Town PEACE TRAIL 22km – start time: 07:00am
  • Sanlam Cape Town PEACE TRAIL 11km – start time: 07:45
  • Sanlam Cape Town Peace Fun Run 4.2km – start time: 10am

SUNDAY 20th SEPTEMBER 2015:

  • Sanlam Cape Town MARATHON 42.2km – start time: 07:00am
  • Sanlam Cape Town 10km PEACE Run – start time: 06:50
SPONSORS:

The SANLAM CAPE TOWN MARATHON would like to thank its SPONSORS and PARTNERS for their ongoing support in enabling the running of this iconic city marathon.