With the PPC Cement Riebeeck Bergmarathon rapidly approaching, PPC would like to offer both new time runners and those qualifying for the 2010 comrades, some helpful running tips to enhance their running performance.

The race, sponsored by PPC, is known as one of the most beautiful marathons in South Africa through the Riebeek Valley in the Western Cape.  For the more serious runners, one can compete in the 42.2km and 21.1km marathons. Those wanting to increase their heart rates slightly can opt for the 10km run/walk or the 5km fun run/walk. The latter is a great option for participants wanting to enjoy the scenic Riebeek valley at a leisurely pace.

Passionate runner, Hennie Vlok has competed in this race for 36 years (even before the PPC sponsorship). “Running is my passion and for this reason the PPC Cement Riebeeck Bergmarathon is very close to my heart,” says Vlok – who is also a founder of the race. Based on his running expertise and involvement with the race, Vlok has provided the running tips on behalf of PPC, which may be of importance to the 2009 entrants. 
 
Training:
-    Train with other runners (either with friends or a running club), not only is it more fun but the social pressures will ensure that one stays on the right track.
-    Run slowly in the beginning of one’s training – increasing the pace, the fitter one becomes.
-    Keep a log book of one’s training, which is a great source of motivation to continue with the training.
-    Try train early in the morning (one is more inclined to give up a training session after work as opposed to before, when still fresh).

Before the race:
-    Wear clothes that are light, comfortable and familiar.
-    Avoid groin shave or nipple burns by applying Vaseline Intensive Care / BodyGlide and tape your nipples with Micropore respectively.
-    Avoid blisters from your shoes by taping foot hotspots with Micropore.
-    If purchasing new running shoes ahead of the race, one must have run 100km plus a long run in them before hand to ensure comfort is not compromised.
-    Avoid boisterous activities / clowning around before the race to prohibit accidents – rather put your feet up and relax. 
-    Arrive at the starting line up and ready to run, before the gun goes off (if possible, get dropped off as close to the start as possible and fetched from the finish).
-    Remember to stretch well so one’s body is ready for the exertion.


Diet:
-    Avoid foods containing high fibre and grease that will tempt bowel movements - rather focus on white bread or white pasta that will sustain one through the race.
-    Breakfast is the most important meal of the day, especially the morning of the race (sport specialists recommend the “BRAT” diet: Bananas, Rice, Apple juice and Tea (herbal).

During the race:
-    If you are unable to run the whole race, incorporate a run/walk system – run for nine minutes and walk for one, this way you will be able to pace yourself better.
-    Remember to hydrate frequently, making use of the sufficient number of water stops provided on route (one has less energy if dehydrated).
-    Keep to the inside of the race’s route (those that run wide, run a further distance than those who keep it tight).
-    Avoid crowded groups as they tend to slow one down and interrupt one’s pace (though sometimes unavoidable, especially with the shorter races).
-    Seeing family and friends supporting you from the side can give renewed energy and encouragement to carry on.

The PPC Cement Riebeeck Bergmarathon is scheduled to take place on August 1, 2009. For those that still have not entered, entry forms are available on www.enteronline.co.za and www.ppc.co.za until July 20, 2009.

Ends


Prepared by:               Sarah Anderson
                                  Meropa Communications
                                  011 772 1000
                                  saraha@meropa.co.za

On behalf of:              PPC Cement
Contact:                     Andrea Meyer
                                 021 550 2140
                                 ameyer@ppc.co.za