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Training

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...
The Overtraining Trap

The Overtraining Trap

04 October 2016 - Many of us have experienced a feeling of exhaustion that is not the usual tiredness from a hard training session. My classic case of overtraining was immediately after running my PB at the former T...
Top 10 Training Tips

Top 10 Training Tips

27 September 2016 - It’s beginning to get lighter earlier in the mornings and darker later in the evenings, and the race calendar is starting to fill up with races every weekend. That’s because spring has ...
Put a Spring in your Step

Put a Spring in your Step

20 September 2016 - Just a few dark and cold weeks back it seemed like spring would never come, but it has arrived, and with it comes the start of the new running season. It’s time to take it up a gear, get the ...
Runners Should Walk More!

Runners Should Walk More!

13 September 2016 - Four-letter words are considered taboo in polite company, and the word ‘walk’ is the ultimate four letter word for runners. The mere thought of walking during a race is enough to make s...
Put More Power Into Your Running

Put More Power Into Your Running

06 September 2016 - If you’re looking to improve your muscle ability to produce fast, powerful movements, plyometrics is the type of exercise you should be focusing on. Generally used in explosive sports such as...
Take the Stairs!

Take the Stairs!

25 August 2016 - Running stairs is a great way to get yourself into shape, and these sessions are by no means limited to runners. In fact, rumour has it that stair sessions are what keep celebrities such as J-Lo ...
Maximise Your Training Hour

Maximise Your Training Hour

23 August 2016 - SWIM EXPERT: Erhard Wolfaardt, professional South African triathlete and former African triathlon champion and u/23 SA triathlon champion. SESSION: This is a speed session designed to improve...
Stick With the Programme

Stick With the Programme

16 August 2016 - Planning your training for a big race can be daunting. How long should your long runs be? What type of speed should you be doing and when? How many hill repeat sessions do you need? So you download...
Taking on the Hills

Taking on the Hills

12 August 2016 - Looking for that one sure-fire session that’s going to help you run that elusive PB? Then make sure you include hill work in your training programme, as it will boost your strength, endurance and sp...
SLEEP Better to RUN Better

SLEEP Better to RUN Better

27 July 2016 - Take note of these five reasons why catching more quality Z's can make you a stronger, better runner. Now go sleep on it… – BY SEAN FALCONER   In the modern, ever-busy...