Shortly after signing up for the Run The Berg Trail Race, I started panicking – “What have I gotten myself into?” But as luck would have it a couple of months later, I saw a Facebook ad for the Gauteng Trail Clinic on the 27 and 28 July 2019 to be hosted at the Walter Sisulu Botanical Gardens in Roodepoort, South Africa. I did my usual online investigations, deemed it legit, and then convinced my husband that “We just have to do this!” As the weekend drew closer, I was a bit nervous as is typical of me when I don’t quite know what to expect. Would this be worth the 5 hour trip to Johannesburg? Would it be pegged too high for my very amateur level? Would it simply confirm that I was in no position to Run The Berg?
But all those fears and anxieties were laid to rest as soon as we walked into the venue. We were greeted warmly by the facilitators, Deon Braun and Heloise Hunter from Trail Magazine and introduced to the other experts and participants. We soon felt right at home. Although as participants, we had different backgrounds, needs and goals, we were united in our curiosity for trail running and desire to get better at it. The experts shared their knowledge and wisdom in a way that clearly showed their experience and abilities whilst remaining completely approachable. This created an environment where we felt safe to ask questions which were often responded to with practical examples and tales of adventure. I loved that the facilitators worked seamlessly as one team to create a fun, interactive, practical and knowledgeable workshop that left us feeling a lot more confident about our abilities going forward. My goals when signing up for the clinic were to gain more confidence as well as technical ability to Run The Berg. In this post, I reflect on the lessons I gained that helped me to achieve these goals.
My Biggest Take-Homes From The Gauteng Trail Clinic
Trail Form and Technique: This session largely focused on uphill and downhill running and was lead by Bennie Roux. Bennie is an elite ultra-runner who boasts a very impressive running CV and is the Munga 2017, 2018, and 2019 winner. The Munga brands itself as the “toughest race on earth” and is a 400km, semi-supported, single stage trail race in the heart of South Africa.
With such racing credentials, one would expect to meet an arrogant “I’ve been there, done that” kind of character. But Bennie was humble, polite and funny, and even shared a story of finding himself stuck on a ledge and having to call the rescue team (and his mum) for help! He discussed several key points on form, technique and the use of hiking poles and then took us outdoors for a practical session of power hiking, climbing and downhill running form. Coming from flat Gaborone with very little exposure to hills, I knew that the climbing and hill sections on the Berg would be my biggest challenge. For downhill running, the points that stood out for me were using my arms much more, like a “surfer on a big wave”, making good use of gravity, always planning a few metres ahead and committing foot placement. This latter point was a huge lesson as I hesitate a lot on trails which causes stumbling and even falling. I actually met facilitator Heloise on Run The Berg and it was a joy to watch her gliding down those hills!
For uphill running, my biggest lesson was probably knowing when to walk. Power walking can be so much more efficient in some instances, meaning that you save your energy for more critical stages in the trail run. This proved to be quite effective when I was at the Berg.
Later Deon also shared some tips on how to build and practise some of these techniques in urban areas by hopping on and off kerbs and running up and down steep banks. He also stressed the need to walk, hike and jog on technical ground that scares you. I don’t think I got nearly as much practice as I needed to before the Berg, but I will continue to do so on my trail journey.
Importance of Nutrition: Nutrition is something I often over-complicate and end up on a path that leads me away from healthy eating. Some of the key lessons I gained from Deon were the importance of keeping things simple, knowing your food and where it comes from and being more conscious of eating wholesome (and less processed) foods. Another key point was “staying topped up” on the trail, not waiting to get hungry before having something and he gave us a guide on what to eat when on the trail depending on the duration of the run. While on the Berg, I planned to be out for 2 – 4 hours each day and as per the guide I packed an assortment of nuts, bars, gels and date balls. We also had a short demo of how to make our own snack using oats, almond butter and banana. There was a delicious juice tasting demo with Yolandi from Rugani Juice which is a South African brand producing 100% vegetable and fruit juices and this has been a staple in our house since the clinic. We even took a couple of boxes on our Berg trip.
Running Happy: I had heard of Brooks shoes but as they are not available in Botswana, I had never had the opportunity to try them. So what a treat it was for me to learn more about Brooks shoes and how they differ from other shoe brands. What stood out for me was their emphasis on comfort. We had a shoe fitting opportunity and Ditiro ended up with new Cascadia 13 shoes and I bought my first pair of Brooks Adrenaline road shoes. Although I couldn’t use mine for Run The Berg, Ditiro used his and loved them, finding them incredibly comfortable and in his words “they offered a ridiculous amount of traction on just about any terrain at any angle”. We were also introduced to Feetures socks and won a pair for being in the Top 6 to sign up for the Clinic!
Ouch! Blisters: Craig Gornall from The Sweat Shop had a session on blisters, what causes them and their treatment. He mentioned that they are often caused by poorly fitted shoes and moisture. A key take-home was that on the trail you have to learn to identify when you have a “hot spot” (pre-blister) and deal with it there and then, even if it means momentarily stopping your race. This may involve emptying your shoe, applying tape to the spot, readjusting your sock, firming up laces – basically doing what you can to prevent it from becoming a blister. Fortunately, both Ditiro and I didn’t have any blisters on our Run The Berg adventure.
Speed and Cadence: Coach Neville Beeton gave a great presentation on speed and cadence with tips on “how to increase the power of your running engine!” Something that jumped out for me was the importance of incorporating specific speed workouts as part of your training plan. Another key take-home was being mentally and physically ready for speed sessions. He emphasised that there is no point bothering with a speed session if you are not in the position to hit the peaks that you are looking for. Rather take it easy, and do the speed session when you are ready. The presentation was followed by an interval training session and a fun relay to get the heart pumping! We could also do it in Fancy Dress hence Ditiro and my outfits!
Strength Training: Brendan McBirnie from Fitness From Africa lead a fun strength training class, taking us through a series of exercises at different stations. He also gave us a 12-week strength training program and emphasised that strength training actually changes according to how far you are in your overall running plan.
Stretch and Recovery: Biokineticist Anca Wessels lead a stretch session using various tools from foam rollers to tennis balls to rods to frozen bottles of water. We also went through a number of exercises we should do to test our fitness levels (e.g. x number of squats/ push-ups per min.). She also stressed the need for good form when performing the exercises. Ditiro was lucky enough to win a free sports massage with her after getting the highest number of pushups in a minute and used his voucher on our way back from the Berg!
Mental Preparation: Marie Snyman-Jacobs is an avid trail runner as well as an Executive and Life Coach with vast experience in facilitation, coaching and personal development. We went outdoors for a brilliant session on mental preparation and event mindset. The key lessons for me were warming up the brain before a race and being focused in both training and on the race. She shared personal examples of her own trail experiences and interviewed Deon who shared some of his successes and mishaps on the trail. This was a short session but really powerful as I always find it so effective when people who are experts in their area are able to show that they too can be vulnerable and make mistakes. It makes it easier for me to be less hard on myself.
The Right Gear: Layering and how to layer was a big lesson for me, especially coming from Botswana where layering is never really needed! We were taken through (and tried on) a number of hydration packs which influenced our purchase for the Berg. A notable point was really ensuring optimal usage of the bag for the race you are going to do. Another key point was the need to test your kit thoroughly before your race which was one of our reasons for signing up for the Mokolodi Scorpion Race before the Berg! It was also the reason we decided not to run in our Run The Berg tops on Race Day for fear of unexpected chafing! Fortunately, the tops later proved to be amazing but we didn’t want to risk it on Race Day.
The Power of Camaraderie: This came through from the different examples shared, the facilitators’ interactions with us and ultimately our discussions as participants. I’ve always said trail runners are a special breed of people and I think being out on a trail and negotiating different terrain, ignites in you the desire to be more in touch with other runners and to put others before you if need be. The trail clinic helped to shift my mindset even more in this regard and made me feel that whatever level we are at or experience we have, we are all in this together. I felt this at Run The Berg, and perhaps the closest word I have for it would be Ubuntu.
Thank you to Michelle and Clive Chowles and Sean Tait of Brooks Running, Craig Gornall from The Sweat Shop Bedfordview, Coach Neville Beeton, elite runner Bennie Roux, Anca Wessels of Wessels Biokinetics, Marie Snyman-Jacobs at Arpeggio Consulting, and Brendan McBirnie of Fitness From Africa, for your guidance, your patience, and your wonderful lessons. Thank you to Heloise and Deon for coordinating everything behind the scenes, for ensuring the smooth running of the clinic, and for being such gracious hosts. A huge thank you to Heloise for these beautiful photos and for allowing me to use them for the blog. To my fellow participants, thank you for an awesome weekend, for sharing your stories and for being so open to learning.
“Focus on specific terrain training, mental focus, good nutrition, and you’re over 90% there. Happy Trails” – Deon Braun
I’m joining two amazing runners, Kim from Running on the Fly and Deborah from Confessions from a Mother Runner for their link up, the “Weekly Run Down”. Hop on over to their blogs and others, and be inspired to be better and do better this 2020!
The Gaborone Runner 
What a great weekend! I am not a trail runner, but I still picked up so many ideas from your post. And ❤ Brooks.
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They made it so fun and really interactive and practical. I think that made all the difference. And yes a lot of the lessons can apply to road running too!
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This sounds like an amazing seminar! I’ve only run 2 trail races and they were 5k. I’m building mileage for my upcoming 25k in the Everglades. There won’t be hills there. I am going to buy a pair of trail shoes and since I wear Brooks (I love the Adrenalines), I was looking at the Cascadia. Glad to hear that Ditiro likes them. I will buy them now!
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I read your comment when I was with Ditiro so I told him he just made a Cascadia sale, LOL! He was really impressed with them and he put them through a whole lot on that 50k Berg Trail!
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SO much great info!!! Congrats on becoming a Brooks Adrenaline gal 😉 They’ve been my main go-to for 4-1/2 years. I figured out, several years ago, the power of walking” the uphills on trail races. I’m tall, so I can actually walk faster than run if the incline is steep enough…and it takes SO much less effort. Thanks for sharing all this!!!
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So much less effort power walking! And then you actually have energy left when you get to the flatter or more runnable bits of the trail.
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This whole experience looks amazing.
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It was such a great experience. Well worth the 5 hour trip!
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Thanks for this helpful information! I like the tip for downhill running: using the arms like a “surfer on a big wave” and committing to a foot placement. I hesitate as well! Also, I was happy to read that they recommended to only do speed sessions when you’re mentally and physically ready for it. I fully agree with that 😊
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That commitment is so scary! But Bennie and all the other experienced trail runners say that with practice, the confidence comes and it becomes easier and easier to commit. But it takes looking ahead a few metres and eventually your body almost learns where the best place to put the foot is. I still hesitate too much. If I’m not mistaken, this same group used to host a similar clinic in Cape Town!
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Oh, I’ll check whether they offer something like that here! 😊👍🏻
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Wow, that sounds like the most useful weekend! I wish I’d had something like that before my first trail race. Luckily I did ok, but all that knowledge is awesome. And a massage is always nice. 🙂
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The knowledge made me feel so much more confident! I still have a way to go in terms of technical skill but at least I know what I should be doing and can work on that. My husband loved the massage but it was very sore after his 50k Trail Race, LOL!
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Massages are always great. One of the things I love about running (and yoga) is that there is always something more to learn!
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Wow this looks amazing! I’m always on the hunt for seminars to learn more about running – I feel like there’s always so much to learn lol. I am glad that you found this so helpful!
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So much to learn Kim! And the great thing with this seminar was how practical it was. We would be indoors for the theory and then outdoors for the real work!
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This is super cool! Even though I have run a trail marathon, I certainly can benefit from all of this because I really didn’t have a clue what I was doing! I also ran a 50K trail race and took several hard falls. Super frustrating! That’s interesting that Brooks shoes aren’t sold in your town. I have heard great things about the Cascadia. I hope you both like your new shoes!
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I love my Brooks! We are such a small country so I think it doesn’t make business sense for a lot of the big shoe brands to set up shop here (not just Brooks. Proper running shoes in general are very hard to find here). Luckily, we are next door to South Africa, where you can all brands. But it is frustrating when buying running shoes needs a trip to another country, lol!
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I would have been so nervous too! What a great idea to take a clinic like this. Looks like you learned so much. Nice job out there and way to step out of your comfort zone
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Such a practical (and well-timed) workshop! I learnt so much and best of all had so much fun doing it!
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What a cool event and a great idea to prepare you for your race! So many helpful tips, seems very worthwhile.
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Thank you Jess! It was such a worthwhile experience – so much to take home and so many wonderful personalities.
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Wow, it sounds like you learned so much at the clinic! What a great opportunity! I think anyone doing a trail race for the first time would benefit from something like this.
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Oh definitely! There was just so much to learn even for very experienced road runners. Trails are just so different.
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Wow! Sounds like a great clinic. I’d love to get into trail running and it would be great to have so much support. I love all your action pictures!
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One of the facilitators had her camera the whole time and got so many amazing action shots of all of us! So glad I could use them on the blog too!
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Wow! Sounds like a great clinic. I’d love to get into trail running and it would be great to have so much support. I love all your action pictures!
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This clinic sounds absolutely fantastic! SO many of my friends take to trails with zero preparation and then are shocked by how difficult they are. I love that you got so much in-depth instruction. How fun to try out Brooks!
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I think the assumption many make (me included) is that if you are into road running, trail running is not that different. But it really is a different kind of beast! So glad I got to try Brooks. I am really loving running in them!
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What an awesome clinic! I am so glad you went!
I find trail running to be so much more chill, inclusive and communal than trail running. It’s just such a different vibe.
I also get very little experience with hills where I live, so I learned something new about attacking the ups and downs. I am also a huge fan of the Brooks Adrenaline and I hope you love them as much as I do!
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You are so right! All the trail races I have done have had such a chilled and friendly vibe! I feel there is a lot less focus on competing – more camaraderie, or “communal” as you say. Really loving my Adrenalines!
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You know I love my Brooks shoes so it made me happy to read your like them too. That sounds like a great and informative clinic. So much useful information. I love the information on downhill running and using your arms like surfer’s arms. I remember a race (Cleveland??) and there was a very steep downhill that I felt like I was going to roll down. I didn’t.
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Those steep downhills can be so scary! The surfer’s arms really help with balance and you almost feel you are gliding down.
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This is a brilliant read and I’m so happy you had this. These are all things I was lucky enough to pick up from the many experienced trail runners in my running club, but it would have been brilliant to have it all in one course like this. Walking on the technical bits and deciding where to put your feet and committing to that are two powerful lessons.
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Foot placement or commitment is something I still struggle with on trails. But I think the only thing that will make me improve is practice!
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