It’s time for Gauteng Trail Clinic, baby!
Do you want to run faster, with more confidence, and fewer or no injuries? Do you want to think differently about your running? About your life?
The clinic caters to every level. We cover the extreme basics like choosing shoes and packs, and then there’s more advanced training advice for attendees who are already good athletes and want to get better. All of which benefits beginners.
You will look at your running differently after attending Gauteng Trail Clinic 2016, a dynamic two-day trail running clinic on 29 and 30 July 2017.
It’s hosted by TRAIL magazine with leading running shoe brand Brooks and top independent running retailer The Sweat Shop.
Win Brooks shoes!
Being enlightened and inspired is not all that will happen! Just by being at both days of the clinic, you could win the hugely popular Brooks Cascadia 12, the company’s top-selling trail running shoe. It’s currently worth R2,399.
The Cascadia 12 is Brooks’ most versatile and beloved trail shoe and is now even better. Brooks refined the stability system to be more flexible, allowing you to feel more agile on the trail without sacrificing the cushioning and protection you’ve come to love from the Cascadia. Buy the Men | Women models online.
If you win the shoe in the draw at the end, you’ll be refunded for your prize, or you can choose to keep both. Ain’t life sweet!
The venue for Gauteng Trail Clinic is Walter Sisulu Botanic Garden in Roodepoort.
— Brenda Casey (@brenda1casey) March 14, 2016
Interested but not sure if you’re ready yet? Sign up onto our Clinic newsletter list via our secure SurveyMonkey questionnaire. Answer a few questions and add yourself to the Durban, Gauteng, Knysna, or Cape Town list.
No matter what your skill or fitness level, this is an ideal opportunity to learn valuable lifestyle and training tweaks, which might save you days, weeks or months of trial and error or injuries. You will gain from it whether you’re a newcomer to the offroad lifestyle from the road, or have been running trails for several years, but feel you have reached a plateau.
You’ll learn everything you need to dive deeper into trail running, including what gear you might need (or not), tips to maximise your training, the latest nutrition findings, preventing injuries, the technique tweaks that will help you run faster and further than ever, and the best books to read on the subject.
Format: you’ll enjoy both studio theory lessons as well as outdoor runs (depending on the venue, you’ll cover approx 6km on Saturday and the same on Sunday, at a group pace). If you haven’t run 6km before, don’t worry. It will be broken up by frequent stops, so it won’t feel that far at all. The focus is on quality and good form, not quantity. We’ll split into two groups if necessary, to allow faster runners to go ahead, and then regroup.
Finish times: before 3pm on both days.
Venue: Walter Sisulu Botanic Gardens, Roodepoort, Gauteng.
— Harrismith mtn Race (@HarrismithMtnRa) March 14, 2016
What you get:
- A fun, interactive, life-changing two days!
- Draw into the Brooks Cascadia 12 giveaway. Value R2,399.
- A Brooks goodie bag.
- A shoe assessment from a shoe professional.
- Knowledge about injury prevention, as well as an evaluation from a professional during the class if you request it.
- Usable tips and tweaks that could save you lots of frustration, injuries, money, and time.
- Meeting experienced trail runners and coaches who share what works well for them.
- Three issue TRAIL print subscription (worth R150) or three back issues.
- Dirty Boots adventure booklet.
- Ingredients to make your own race food in a practical session.
- Tasty nutritious lunches and snacks to take with you on our two runs, with practical demonstrations to incorporate into your own life.
- Professional photos taken available to you after the course via Facebook.
Save on Brooks trail shoes
If you’re looking for a new pair of shoes at a great price, this clinic is the best way to do that.
Save on purchases on Brooks Cascadia, Mazama, Caldera, and PureGrit shoes.
If you win the shoe in the draw at the end, you’ll be refunded for your prize, or you can choose to keep both.
(Subject to order and minor time changes.)
Saturday 29 July 2017
6:15 – 6:25am. Meet & Greet. Deon, Heloise, and Chris welcome you (10min).
Start 6:30am. Deon gives short outline of the course (5min).
6:35am. Overview of Brooks trail running shoes and Brooks shoe fitting opportunity (50min).
7:25am Short break (5min).
7:30am. Karine Bezuidenhout talks on trail running form and technique. This includes a short slideshow to explain uphill/downhill running (40min).
8:10am. Gear up (10min).
8:15am. Warm-up drills, then run for 1.5-2 hours, including power hiking, climbing, and downhill running tips (120min).
10:15am. Return to Nestlé Centre, towel down, and a change of clothing if desired (15min).
10:30am Lunch snacks at Nestlé Education Centre, with smoothies by Deon and a hands-on demo on how to make your own portable rice cakes by Heloise (45min).
11:15am Peri Zourides strength training outdoor class (60min).
12:15pm Towel down (10min).
12:25pm Chris Crewdson (TBC) or Deon Braun on the small things that make a big difference (gear, navigation, race tips (60min).
1:25pm. Deon Braun wrap-up (5min).
1:30pm. Leave, go home, we’ve had enough of you too! Rest well (you’ve got 16 hours).
Sunday 30 July 2017
7am. Start greetings, take seats before 7:10am please.
7:10am. Hydration demo and fitting opportunity, followed by checking of your existing hydration packs (50min).
8am. Coach Neville Beeton talks on maximising your running training (60min).
9am. Gear up, warm up (15min).
9:15am. Quality running with Coach Neville. This is a speed, interval and cadence-tweaking session. Bring your fast legs, and prepare to have a lot of fun. It’s a totally non-competitive environment – you will only be running against yourself (90min).
10:45am. Return to Nestlé Centre, towel down, change of clothing if required. Have a tracksuit handy.
11am. Healthy snacks, drinks (non-alcoholic), and chats (45min).
11:45am. Anca Wessels talks on injuries, prevention, and rehabilitation (45min).
12:30pm. Short break (10min).
12:40pm. Dr Paul Palmer talks on food as fuel: how nutrition is your foundation for the best life possible (50min).
1:30pm Presentation of certificates (10min).
1:40pm. Draw of winner of Brooks Cascadia 11 shoes, value R2049 (5min).
1:45pm. Thanking of sponsors and speakers (5min).
1:50pm. Close. Socialise. Hugs. Crying. Laughing. Be inspired. Happy trails!
This itinerary is subject to minor order changes.
This comprehensive, fun, fast-paced, two-day clinic will cover everything that interests trail runners:
- the most effective training tweaks and hacks to maximise your training time. We share what the latest research is showing scientists and coaches.
- avoiding, nursing, and healing injuries, so you can do more of what you love: running!
- proven technique improvements, that will super-charge your performance and enjoyment of trail running.
- nutrition that will improve your health, your enjoyment of life, and lift your running to a new level.
- creating your own high-quality, portable trail food, in a practical class that will have you making your own food!
- running equipment you need – and equipment you might not need.
- trail etiquette, so you always know what to do, when you meet man, beast, or machine out on the trail.
- safety tips on the trails.
- the best books to read on the topic.
The clinic will give you a chance to hear from experts on various topics as they take you through several theory and practical lessons that will aid you in all facets of your trail running life.
Meet The Speakers
- Neville Beeton has trained many successful road and trail runners since 1999. He has run 10 Comrades Marathons and 258 marathons and ultras. His PBs: 1,000m 2.31; 5km 14.58; 10km 32.48; 42km 2.34; Comrades 6.38; 100km 7.31. Wow! Follow him on Twitter. “Those attending my talk will learn how to set the trails alight as they become fitter, faster and more confident using my principles of training and key training sessions. They will learn how to put all this together into a successful training programme enabling them to peak and taper for the perfect race. We will also discuss pacing, including walk/run strategy, race strategies, nutrition and hydration, injury prevention, and recovery. The practical session on Sunday will focus on how best to tackle technical terrain, particularly steep climbs and steep downhills enabling you to tackle trails with confidence.”
Neville was second master at the SA trail champs at Molweni in 2015 (behind Graeme McCallum whom he coaches). He was the coach for the SA team for the World Long Distance Trail Champs in Switzerland this year, and four of his runners represented South Africa at the 2015 World Champs, one of them in France (ultra) and three in Switzerland (long distance). A superb teacher and speaker, Neville had the class electrified with his methods, and the Q&A session that ensued can only be described as a flood of questions and insightful answers.
- Dr Paul Palmer studied at the University of Johannesburg and qualified in 2010. He completed his master’s dissertation on the effects that chiropractic treatment has on the serving performance of tennis players and has a passion for sports performance and for preventive treatment. After qualifying, he opened a practice in Johannesburg before moving down to Durban where he joined Musgrave Chiropractic Clinic where he practiced for three years before moving back in late 2015. While in Durban he served as the league chiropractor for a local touch rugby and hockey league for two years. He currently works in the employee wellness industry with a focus on reducing absenteeism due to musculoskeletal issues. He adopts an objective and conservative approach to treating patients and specialises in exercise prescription, dry needling, full body manipulation, deep oscillation therapy and plant-based nutrition. He strives to educate patients about the importance of a healthy lifestyle incorporating chiropractic, evidence based nutrition and exercise.
- Anca Wessels is the driving force behind Wessels Biokinetics, and a wonderfully candid and direct teacher. Her insights will save you many months of unnecessary running-related injuries. She will talk about the magic behind muscles and how to optimally use these powerful mechanisms to perform at your best. How does flexibility, strength and fitness link together to give you a stronger run and aid in the battle against nagging injuries? The talk will not only explain the theory behind working towards a better run, but also offer real-world practical DIY techniques as well as after-run care that maximises recovery and gets you back on the trail faster than you can say ‘protein bar’.
Anca has an honours degree in Sport Science and Biokinetics and is a qualified sports massage therapist. She has worked with all levels of runner. Twelve of her runners crossed the finish line at Comrades 2015, exceeding their expectations. Recently she has worked with Jock Green and Graeme McCullum. Both were selected for the SA trail team to compete at the World Championships. Anca has eight years experience in her field and truly enjoys working with athletes of all levels. Her entertaining and high energy class had us all amazed at the complexity of the body and what we can achieve with focus on problem areas.
- Karine Bezuidenhout has always loved running. Since childhood she would run to explore the farm that she grew up on. She loves exploring and has a keen curiosity about the world around her. As a physiotherapist, she believes that running is the most natural sport and that our bodies are designed to move and especially run. Other than running, she enjoys rock climbing, traveling, reading, dancing, kite-surfing (mostly attempting), paddling, and working with people. In November 2016, she held off a world-class field including Gia Madoley (USA), Krissy Moehl (USA),and Manu Vilaseca (Brazil) to win Lesotho Ultra Trail. “I found myself leading around halfway: I was very surprised,” said Karine. “Winning against a field like this is a dream come true.”
- Peri Zourides, the founder of Seven Star Energy Centre asks “What is strength? How is it defined? Does it apply trail running? Is strength only about lifting weights and bulking up?”
This session aims to change your idea about what strength is, how it can be applied to assist your running, improve your mobility, keep you injury-free and healthy for years to come.
We’ll get back to basics using your bodyweight for natural movements patterns such as balance, squatting and crawling, as well as learning the power of the breath and how to use tension for strength. Gear needed: All you need is a set of comfy sweat-wicking clothing, and a towel. Shoes are optional. His class last year was one of the most interactive and fun (and weren’t they all fun, so that says a lot?!), with us straining on the floor or running outside to test new ways of developing strength. You’ll enjoy his teaching style as much as we do.
- Craig Gornall‘s passion is running, as well as cooking. As a road runner by background, a qualified podiatrist, and the manager of The Sweat Shop in Bedfordview, he has leaped into trail running and is loving it! “I qualified in 1999 and was in practice from 2000 to 2005 during which time I worked for adidas. Between my podiatry career and working for The Sweat Shop I worked for a small running store as well as Brooks. I have been at The Sweat Shop for 7 years, 3 of which were in the Cape Town store were my love for the trails started.” Craig has run numerous trail races over 30km long, as well as some stage races. Expect to be assisted by one of the most knowledgeable and qualified shoe experts in South Africa.
- Deon Braun is TRAIL magazine’s founder and your host. Never one to follow the crowd, and outspoken in his views, he aims to show you how you can achieve optimal nutrition to fuel your efforts and energy in daily life, and on the trail. He’ll also reference several of the best nutrition-focused and fitness lifestyle books and online resources available. You will leave with a changed perspective on health, wellness, and what you eat.
A clinic to help you improve your overall trail running experience – and your life – through theory and fun practical sessions with expert trail runners and affiliates.
Who will benefit?
Anyone who wants to improve their trail running – from newbies who can walk or run 10km and are looking to move onto 20km runs, to intermediates who are handling 15km runs and are wanting to make the jump to technical and tough 20km+ runs – and beyond.
R2,400 gives you two days of eight dynamic classes, plus drinks, snacks, trail food recipe materials, course certificate, three issues of TRAIL magazine, shoe assessment, Brooks shoe fit-test, gear fitting, and a kitchen class to make your own endurance trail foods. One lucky runner will win a pair of Brooks Cascadia 11 shoes worth R2,199.
- SMS Deon Braun 082 377 4669
- Online We’ll let you know as the trail clinic itinerary grows, including more experts, activities, lessons, topics, and the venue. Be sure to follow TRAIL mag’s social media account TRAILza on Twitter and Facebook to keep up to date.