Runners Platform SA

Nutritional Strategies for Endurance Athletes Welcome, fellow runners and fitness enthusiasts. Every endurance athlete knows the feeling. Legs moving well, breathing under control, pace comfortable enough. Then somewhere around the halfway mark, things start to come apart. Pace drops. Legs go heavy in a way that has nothing to do with muscle soreness. You can't hold a thought. You start wondering, seriously, why you signed up for this. That's the bonk. It can arrive gradually or seemingly out of nowhere, one minute you're fine, the next you're empty. Nutrition is a big part of whether it happens to you. Training builds the fitness. Fuel is what lets that fitness actually show up when the distance gets long. And the good news is that sports nutrition doesn't require a cupboard full of powders and gadgets. You need to understand what your body is burning, feed it enough carbohydrate, drink sensibly, and rehearse the plan before race day. There's also going t...

Building a Running Life That Actually Lasts Welcome, fellow runners and fitness enthusiasts. Most of us start running for a specific reason. Maybe it's a first parkrun, or shedding a few kilograms, or that half marathon your mate talked you into, or, if you're chasing something bigger, a Comrades medal. Nothing wrong with that. A goal gives you a reason to get out of bed on a cold Highveld morning when the bed is warm and the road isn't. But talk to anyone who's been running for ten, twenty years, and they'll tell you something the beginners haven't figured out yet: running stops being a sport you do and becomes something closer to how you live. That shift matters more than any training plan. Once running is just part of your week like brushing your teeth or putting the kettle on, you stop needing motivation to get out the door. You just go. Training for an Event vs Living Like a Runner Here's the difference. Training is what happens in the twelve we...

Why easy runs are the secret weapon of successful runners Welcome, fellow runners and fitness enthusiasts.  Ask most runners what makes them faster, and you'll hear the usual answers: speed work, hill repeats, track sessions, and long runs. While those workouts certainly matter, there is another training session that often gets overlooked. Ironically, it may be the one that contributes the most to long-term improvement. I'm talking about the easy run. For many runners, especially those chasing a new personal best, easy running feels almost too simple. There is a temptation to push harder, run faster, and turn every outing into a test of fitness. Yet some of the world's best runners spend the majority of their training time running at a comfortable pace. That is not laziness. It is strategy. What Exactly Is an Easy Run? An easy run is performed at a relaxed pace where conversation feels natural. You should be able to speak in full sentences without feeling out of breath. Thi...

 Which One Should You Actually Do? Welcome, fellow runners and fitness enthusiasts. There's a point every runner hits where easy miles just stop working. You're still getting out the door, your weekly mileage looks fine, your fitness feels solid and your race times won't budge. That's usually when someone mentions structured speed work, and you start wondering if you've been doing this wrong. Tempo runs and intervals are the two workouts that show up most in training plans, from 5 km programs to marathon blocks. They get lumped together a lot, but they're not interchangeable. One isn't secretly better than the other. It depends on what you're training for, how much experience you have, and honestly, what kind of suffering you tolerate better. What a Tempo Run Actually Is A tempo run is one sustained effort at a pace that's hard but not desperate. You could get a few words out if someone asked you something, but a full conversation is off the tabl...

  Welcome, fellow runners and fitness enthusiasts. If you have recently discovered a love for running, chances are you have heard someone suggest joining an athletics club. It is one of the most common pieces of advice given to beginners, and for good reason. Across South Africa, athletics clubs welcome runners of every ability. Some members are preparing for their first 5 km event. Others are chasing personal bests over the marathon or training for the Comrades Marathon. Many simply enjoy meeting people who share the same hobby. Joining a club is far less complicated than many people imagine. You do not need to be exceptionally fast, own expensive shoes or have years of experience. Most clubs are looking for enthusiastic people who are willing to participate, respect others and enjoy being part of a community. If you are wondering where to begin, this guide will walk you through the process and explain what to expect once you become a member. Why Join an Athletics Club? Running al...

Welcome, fellow runners and fitness enthusiasts. Running looks simple from the outside - one foot lands, the other follows, thousands of times over. But there's a whole crew of muscles working behind the scenes to keep you upright and moving efficiently, whether you're jogging around the block or grinding through mile 20 of an ultra. A lot of runners think "core training" means sit-ups until your abs burn. That's not really the point. A strong core keeps you balanced and lets your arms and legs do their job without wasting energy fighting your own torso. You don't need a gym or fancy equipment. A handful of exercises, done consistently, will get you most of the way there. What actually counts as your core It's not just the muscles you can see. Your core includes the deep muscles around your spine, your obliques, lower back, diaphragm, pelvic floor, and glutes, all of it works together every time you run. Think of carrying a full bucket of water acros...