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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...
Health Tips for You to Consider

Health Tips for You to Consider

21 July 2016 - Jogging or running is a popular form of physical activity. Running is an appealing exercise to most due to the fact that it doesn't cost a lot to take part and you can run at any time you feel ...
No WINTER HIBERNATION for You!

No WINTER HIBERNATION for You!

14 July 2016 - It can be difficult to stay motivated to run when the mornings and evenings are dark and the temperatures are low at this time of year, especially with a fair number of the SA running community in ...
Go Get That ULTRA PB!

Go Get That ULTRA PB!

14 June 2016 - The main ultra-marathon season is just about behind us, with thousands of runners building to peak fitness for the Comrades Marathon, but you may be plotting a personal best (PB) at another ultra d...
Challenge Well Done!

Challenge Well Done!

05 May 2016 - The first wave of the Modern Athlete 9to5 Challenge has come to an exciting end, and now that the dust has settled, the prizes have been awarded, and the many happy newbie runners have teamed up wi...
Put Your Foot Down

Put Your Foot Down

04 May 2016 - Speedwork doesn’t just make you run faster. It makes you fitter, increases the range of movement in your joints, makes you more comfortable at all speeds, and will ultimately help you to run ...
Stronger Hammies Please

Stronger Hammies Please

04 May 2016 - The strength of your quads and hamstrings should be equal in order for you to increase your running economy, allowing you to go further and faster. – BY SEAN FALCONER Most training progra...
The Run/Walk Strategy

The Run/Walk Strategy

30 March 2016 - Asking a runner to walk is like asking a shark to stop swimming… it’s never going to happen! But, what if it means running a PB at your next race? What if it means finishing your first...
Holiday Maintenance

Holiday Maintenance

03 December 2015 - Going on holiday does not mean you have to stop training or lose your fitness, so use these handy tips and workouts to keep your legs ticking over this December, and then hit the road running in Ja...
Train the Brain to Run Better

Train the Brain to Run Better

28 October 2015 - 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...
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