Join the Take It Forward Challenge

Join thousands of others worldwide by joining the Take It Forward challenge in the adidas Running app! Completing the challenge is crucial to making the most of your running plan since it will help keep you accountable to your goals through a community of supporters.


Join the global challenge starting August 5, 2021. Run 30 kilometers between August 10 – 31 to complete the challenge! Running, treadmill, virtual running and walking all count!

How do I Join?

To mark the shoe’s release, adidas is launching the Take It Forward Challenge where runners or walkers of all abilities are challenged to complete 30km in three weeks in the adidas Running app!

(download on 

Week One Schedule

adidas Runners Cape Town
adidas Runners Durban
adidas Runners Joburg

Sign Up to the Take it Forward Challenge in the free adidas Running App

Take it Forward with adidas 4DFWD

The Latest Data-Driven 3D Printed Performance Technology

Today, adidas Running introduces the latest iteration of adidas 4DFWD – the next step in data-driven 3D printed midsole technology, designed to move you forward.

Combining years of athlete data with the unique technology of 3D printing, adidas 4DFWD is created to provide runners with an all-new running experience.

For over four years, adidas has developed 4D lattice midsole technology in partnership with Carbon. Combining athlete data and Carbon’s Digital Light SynthesisTM technology to produce precision-tuned 3D printed midsoles.

adidas 4D footwear is amongst the first in the world to use this cutting-edge technology, which offers the ability to fine-tune midsoles to specific patterns of movement so that athletes get precision performance with every step.

Identified from one of five million possible lattice structures, the 4DFWD is made with nature. The midsole consists of 40% natural and renewable materials with the intent to help end plastic waste.

The unique 4DFWD cell geometry is coded to compress in one direction only: forward.  When a foot impacts the ground, it applies braking forces. 4DFWD reduces these forces by redirecting the impact into forward motion. With every step the 4DFWD midsole shears forward, providing a smooth transition and gliding experience.

The Challenge Awaits!

To mark the shoe’s release, adidas is launching the Take It Forward Challenge where runners or walkers of all abilities are challenged to complete 30km in three weeks in the adidas Running app!

(download on 

Sign up for the Take It Forward Challenge between 05-09 August and then run or walk outdoors or on a treadmill between 10-31 August. And if you’re looking for a holistic training plan to help you get to that total of 30km, adidas Runners has you covered with a free virtual programme comprising of training, running, and nutrition sessions.

These will be on your local group channels within the app, you can join adidas Runners in Cape TownJoburg or Durban and follow their holistic training plan to help you achieve this goal. We have created an easy to follow guide below!

Sign Up to the Take it Forward Challenge in the free adidas Running App

Get holistic support by joining your nearest adidas Running Community

Find adidas Runners events taking place during the Take it Forward Challenge

adidas 4DFWD will be available on, in adidas concept stores and select sports retailers from 12 August. Follow the Instagram conversation on @adidasZA using #adidas4DFWD or visit for more information.

New Dates for SPAR Grand Prix 10km Races!

The opening race in this year’s Grand Prix series – the Durban SPAR Grand Prix – had to be postponed at the eleventh hour because of a spike in Covid-19 cases and subsequent lockdown restrictions. The Durban race will now take place at North Beach in Durban on September 11.

The series will kick off on Sunday August 22, with the Pietermaritzburg SPAR Grand Prix at Alexandra Park.  SPAR decided to keep the original date in a bid to create some positive energy in the one of the cities worst hit by the recent looting and unrest in KwaZulu-Natal and Gauteng.  The Cape Town SPAR Grand Prix will take place at the Greenpoint Stadium on Saturday September 4, followed by the Durban race a week later. The Tshwane Grand Prix, which normally takes place at Supersport Park in August, has been moved to the Agricultural Research Council farm in Irene and will be run on Friday September 24, National Heritage Day.

The SPAR Grand Prix series normally ends in Johannesburg, but things are slightly different this year.  The Joburg race will take place at Marks Park on Sunday October 3 and the series will end at the Nelson Mandela University campus in Gqeberha on Saturday October 9.

Each race will be by invitation only, and will be limited to 250 runners.  Because there were no races in 2020, this year there will be no time incentive bonus points. However, Grand Prix points will be awarded to the first 25 runners home in the open category, and not the first 20, as in previous years.  There will also be an additional age group category, namely for runners over 70.

There is substantial prize money on offer, amounting to a total of two million Rand. The winner of the SPAR Grand Prix after the six races will take home a cheque for R185 000.

One of the benefits of the revised calendar is that the SPAR Grand Prix Series starts two weeks after the end of the 2020 Olympics. This means that runners who competed in Tokyo can return in time to compete in Pietermaritzburg and the remaining of the SPAR Grand Prix races.

Strict Covid-19 protocols will be followed at all the races, and no spectators will be allowed. However, the races will be live-streamed  and runners can be tracked live using the SPORTSPLITS App.


Sunday, 22 August – Pietermaritzburg

Saturday, 4 September – Cape Town

Saturday, 11 September – Durban

Friday, 24 September – Tshwane

Sunday, 3 October – Johannesburg

Saturday, 9 October – Gqeberha


Let the Games Begin – Finally!

We’ve had to wait an extra year for the Tokyo Olympics to finally happen, but now that they’re here, we’ve got so much great action to look forward to on the track and road. Team SA may not look as strong as it did going into the Rio Olympics in 2016, but we still have some great medal contenders amongst our athletes, and a number of young prospects raring to make their mark on the global athletics stage. – by Manfred Seidler

Nick Knows Best!

Nick Bester is a celebrated running coach in South Africa, having worked with some of our most successful runners, including Olympic hopefuls Gerda Steyn and Irvette van Zyl. THIRSTI Water recently caught up with Nick to get his insights into how runners should be hydrating when they run. It’s a must-read for every runner wanting to know how to drink before, during and after a run!

Ann Breaks Record on Trail Debut!

In April, former Comrades Marathon winner Ann Ashworth literally dived in at the deep end when she tackled her first technical trail race at the Ultra-Trail Drakensberg, and in spite of the challenges posed by altitude, nutrition, gear and navigation, and running the longest race of her life – plus keeping husband David chatting – she ended up setting a new course record. By Sean Falconer

Read the full article below

Train with Trusted Trojan

Introducing the brand-new Trojan Supplement Range, available in Makro stores nationwide!

As your trusted health and fitness brand, they have listened to your requests, and they have delivered! The NEW Trojan supplement range is scientifically formulated from the highest quality raw materials and market-leading formulations, carefully curated to bring you advanced supplementation. They aim to elevate your lifestyle and be your partner in achieving your best mental and physical results.

From boosting your strength, aiding in building muscle, increasing your stamina, fast-tracking muscle repair and recovery, benefits to name only a few, our new product range will empower you every step of the way. They are always looking for new ways to support your journey with us, which is why we offer you uncompromised commitment to quality products, to help you achieve every fitness goal you set yourself!


 All-in-One Muscle Protein (4kg)

 Vanilla Cream, Strawberry Cream & Chocolate Cream

Key benefits:

  • Supports muscle growth & recovery.
  • 41g highly bioavailable protein per serving.
  • Low in fat
  •  Highest rates of nitrogen retention & amino acid conversion.
  • Added lactase enzymes in the form of Tolerase™ L to ease lactose digestion.

Recommended use: 700900ml water or milk + 5 scoops (300g)

  • Mix 5 scoops (300g) with 700-900ml of cold water or full cream milk.
  • Vary the amount of liquid to achieve desired consistency.
  • Take a full 300g serving once daily or as divided portions, to satisfy your protein or mass-gaining requirements.
  • Use as a recovery drink after training and/or a snack between meals.

TROJAN BCAA 10:1:1 Ratio

Muscle Armour (250g)

Flavour: Citrus Blast

Key benefits include:

  • Pump & energy
  • Supports muscle
  • Strength & recovery
  • Stamina
  • Muscle repair 

Recommended use: 300ml water + 2 scoops (10g)

  • Mix 2 scoops (10g) with 300-350ml water in a handheld shaker and leave to stand for 30 seconds before drinking.
  • Sip before and during a training session.
  • If you had a strenuous training session, take another serving immediately after training.


Complete Pump System (600g)

Flavours: Jungle Juice & Berry Punch

Key benefits:

  • Pump & energy
  • Focus, strength & power
  • Thermogenic
  • Supports recovery 

Recommended use: 250-300ml water + 2 scoops (30g)

  • Mix 2 scoops (30g) with 250-300ml water and stir or shake well.
  • Take 30-45 minutes prior to training.
  • New users may wish to assess tolerance with half a serving (1 scoop) and increase to a full serving (2 scoops), once tolerance has been achieved.


Premium Protein (900g)

Flavours: Vanilla, Strawberry & Chocolate

Key benefits:

  • Fast-digesting whey protein isolate & concentrate.
  • 20g of highly bioavailable protein per serving.
  • Easy mixing & great tasting.
  • Source of dietary fibre.
  • Added lactase enzymes in the form of Tolerase™ L. 

Recommended use: 150-200ml water + 1 scoop (30g)

  • Mix 1 scoop (30g) with 150-200ml of cold water or milk.
  • Vary the amount of liquid to achieve desired consistency.
  • Mix thoroughly in a blender or shaker for about 30 seconds, settle for 60 seconds, shake again before drinking.
  • Consume between 1 and 3 servings per day, depending on physical goal and protein requirements.
  • Servings may be doubled.


Training System (148g)

Flavours: Grape Kick & Berry Kick

Key benefits:

  • Pump & energy
  • Focus, strength & power
  • Thermogenic
  • Creatine-free

Recommended use: 200-250ml water + 1 scoop (7.4g)

  • Mix 1 rounded scoop (7.4g) with 200-250ml water and stir or shake well.
  • Take 30-45 minutes prior to training.
  • Can be increased to 2 rounded scoops (14.8g) with 400-500ml water, if tolerated.

Trojan, Your Partner in Health and Fitness