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Track Time

Track Time

22 October 2018 - Track work can appear to be mundane, but once you begin to see the benefits, you’ll be wishing every day was track day. – BY RAY ORCHISON, REGISTERED COACH Track sessions break the...
Freeze-proof Fitness

Freeze-proof Fitness

25 July 2018 - There are two ways to approach winter from a training perspective: Stay tucked under warm blankets and sleep the winter away, or toughen up, get out of bed and set your body up for a few early spri...
The Tried and Trusted 2.4

The Tried and Trusted 2.4

11 July 2018 - Those who ‘did time’ in the armed forces may still suffer a nervous reaction upon hearing the words “two point four,” but it’s the stuff ‘men were made of’...
Speed Up after Comrades

Speed Up after Comrades

20 June 2018 - So Comrades has come and gone, and you’re asking ‘What now?’ After all those months of hard training, it’s time to plot those running goals for the second half of the year&h...
Tapering Fixes

Tapering Fixes

08 May 2018 - With the Comrades Marathon just around the corner, it’s a good time to take a look at some of the common mistakes runners make when it comes to tapering in the final weeks before a big race. ...
Get Stronger, Run Longer

Get Stronger, Run Longer

02 May 2018 - If you’re running a long race in the coming months, make sure you get yourself to a gym, because long-distance runners need to prioritise strength training in order to minimise overuse injuri...
The Long and Short of it…

The Long and Short of it…

22 March 2018 - In a country where long mileage is king, thanks to the focus on ultra-marathons, always remember that short runs are just as important. – BY RAY ORCHISON, REGISTERED COACH A week of trai...
Higher Pain, More Gain

Higher Pain, More Gain

15 February 2018 - Teaching your body and mind to go through the pain barrier is part of the secret to running success, if you are chasing faster times. – BY RAY ORCHISON, REGISTERED COACH A few years back...
Plot that Ultra PB!

Plot that Ultra PB!

25 January 2018 - The main ultra-marathon season will soon be here, and you may be plotting an ultra PB in the coming months. Here’s what you need to know now in order to go after that new PB. In SA, ther...
Modern Athlete Irene: THE Qualifier for Comrades

Modern Athlete Irene: THE Qualifier for Comrades

25 January 2018 - With just over four months until the Comrades Marathon, this is the time of year when many ultra-runners are thinking about their marathon qualifier and longer training runs, and the Modern Athlete...
Holidays are for Running!

Holidays are for Running!

14 December 2017 - Use these handy tips and workouts to keep your legs ticking over this December, because going on holiday doesn’t mean you have to stop training or lose your fitness. – BY RAY ORCHISON, ...
Avoiding Overtraining

Avoiding Overtraining

28 November 2017 - Ever woken up with ‘heavy legs,’ but still forced yourself through a run and got back home feeling exhausted and burnt out? Then you were probably suffering from overtraining, but the s...
New Pacing for New PB’s

New Pacing for New PB’s

27 September 2017 - If you’re getting older and think your days of posting new PB’s are behind you, a simple change to your training pace can set you back on the road to new PB’s. – BY RAY ORCH...
Speed for Spring

Speed for Spring

15 August 2017 - With spring just around the corner, now is the time to give speed a chance in order to be ready to race when the weather warms up. – BY DERICK MARCISZ I honestly believe that most runner...
Beat the Winter Brrrrr

Beat the Winter Brrrrr

12 July 2017 - When it is cold and dark outside, we runners can often come up with plenty of excuses to avoid training, so try these great training tips to find the motivation to get out of from under our duvets,...
Off-season Ideas

Off-season Ideas

09 June 2017 - You may have recently achieved one of your biggest sporting goals, be it Comrades or the Ironman, and you may be asking yourself, what do I do now? Here are a few great ideas. – BY DERICK MAR...
60 Minutes: Maximise your training hour

60 Minutes: Maximise your training hour

21 February 2017 - CYCLE EXPERT: Andries Lodder, qualified biokineticist, lecturer in Exercise Science (HFPA) and Ironman 2011 finisher. SESSION: Russian Steps Spinning Class Spinning offers potentially very ...
Leaps and Bounds

Leaps and Bounds

14 February 2017 - If you are looking to improve your muscles’ ability to produce fast, powerful movements, plyometrics is the type of exercise you should be focusing on. Whilst generally used in explosive spor...
Today We Rest

Today We Rest

07 February 2017 - Rest and recovery are the most important ingredients in a training programme, and your rest day should be considered a training session, just like any session or interval or long run. – BY RA...
Catch a Flight… of Stairs

Catch a Flight… of Stairs

10 January 2017 - Running stairs is a great way to get yourself into shape, and there are a number of benefits that you will enjoy simply by adding some stairs to your training routine. – BY RAY ORCHISON ...
Time to go Loooooong!

Time to go Loooooong!

27 December 2016 - Not many of us take the time to commit to New Year’s resolutions, except of course when it comes to running. Come the New Year and we find a renewed motivation to ensure that this is our year...
Stronger, Faster, Further

Stronger, Faster, Further

20 December 2016 - Mention the words strength work to a runner and images of bulging biceps and watermelons under the arms come to mind... but none of us can picture ourselves dragging around that much extra muscle b...
Rest vs Active Recovery

Rest vs Active Recovery

13 December 2016 - What is the most important part of a training programme? If you answered quality work, speed work, long slow running, hill repeats or strength work, or any combination thereof, you’d be wrong...
Take Your Running on Holiday

Take Your Running on Holiday

06 December 2016 - December is here and thoughts turn to holidays and time away from the office, and this can be a challenging time to maintain fitness and stick to a training programme. So why not employ try a few o...
Meet the Kettlebell!

Meet the Kettlebell!

29 November 2016 - Many have never heard of them, though organisations like the Russian Special Forces have been training with them for years. Only recently have they taken the West by storm with Hollywood celebritie...
Top 10 Tips for ALL Athletes

Top 10 Tips for ALL Athletes

22 November 2016 -   1 PLAN AHEAD: Approach the season with a plan. Getting out of bed each morning and thinking to yourself, “What should I do today, 800m repeats or 60 minutes easy?” is a recip...
There's Always Time

There's Always Time

08 November 2016 - This time of the year brings with it a number of things: Hot days, afternoon and evening thunder showers (up north), shorts, T-shirts, slops and braais. But it also brings a little chaos! It can be...
Festive Season Fitness

Festive Season Fitness

01 November 2016 - Let’s face it, the ‘festive season’ is unlikely ever to be renamed the ‘fitness season,’ because for many people it is all about working like crazy to meet end-of-year...
Adore Your Core & Get More!

Adore Your Core & Get More!

18 October 2016 - 1 Abdominal ball crunches Start by positioning the ball in the small of your back, then tighten your buttocks and abdominal muscles and in a slow and controlled fashion, lift your trunk and the...
All in the Mind

All in the Mind

11 October 2016 - Acclaimed sports coach Matt Fitzgerald has a simple motto, “Train the brain and the rest will follow.” And we’ve all heard the Comrades experts say that the race is 40% physical a...