Pace Yourself

  Conquer Any Ascent with Confidence There’s something magical about standing at the base of a hill, looking up at the challenge ahead, and knowing you have the strength to conquer it. Whether you’re a trail runner, cyclist, or hiker, mastering hill training can transform your performance and boost your confidence on any ascent. In this guide, we’ll dive deep into proven hill training techniques, backed by science and championed by elite athletes like Kilian Jornet, Chris Froome, and Jasmin Paris. From pacing strategies to strength-building exercises, you’ll discover how to tackle steep gradients with ease. Why Hill Training is a Game-Changer Hills are the ultimate test of endurance, strength, and mental resilience. Unlike flat terrain, climbing demands more from your muscles, cardiovascular system, and even your mindset. Research from the Journal of Sports Sciences shows that hill training improves running economy by up to 5%, meaning you’ll use less energy at the same spe...

  Unveiling the Majesty and Might The world of ultra-marathon running holds a special place in the hearts of athletes and enthusiasts alike, a realm where human endurance is tested, and the spirit of perseverance shines brightest. At the very pinnacle of this challenging discipline, two iconic South African events stand tall: the Two Oceans Marathon and the Comrades Marathon. These races are far more than mere competitions; they are profound journeys, celebrations of the human will, and deeply woven into the fabric of South African sporting heritage. This exploration delves into the rich history, challenging routes, and legendary figures that have shaped these magnificent ultra-marathons, captivating participants and spectators for decades. The Two Oceans Marathon: Where Two Oceans Meet and Beauty Unfolds Often hailed as 'the world's most beautiful marathon', the Two Oceans Marathon, affectionately known as TOM, is an annual spectacle held in the breathtaking city of Cap...

  Hello everyone and welcome back to the blog! As the saying goes, 'a healthy family is a happy family.' In today's fast-paced world, it's easy to get caught up in our busy lives and forget to prioritize our health and wellbeing. However, incorporating morning exercise into our daily routine can have a significant impact on our physical and mental health. In this post, we'll explore the benefits of morning exercise and provide tips on how to make fitness a family affair. The Benefits of Morning Exercise Morning exercise has been shown to have numerous benefits for our physical and mental health. According to a study published in the Journal of Clinical Sleep Medicine, exercising in the morning can help regulate our sleep patterns and improve the quality of our sleep (Harrison & Horne, 2000). This is because morning exercise helps regulate our circadian rhythms, which can help us feel more alert and awake during the day. In addition to improving our sleep, mo...

  Running is more than just putting one foot in front of the other. It is a science, an art, and for many, a way of life. Whether you are a casual jogger or a marathon enthusiast, tracking your progress with tools like Garmin, Strava, or Fitbit can transform your performance. But are you truly maximising these platforms? In this guide, we will explore how elite runners like Eliud Kipchoge and Shalane Flanagan leverage data to break barriers. We will also dive into lesser-known features of your favourite fitness apps that can help you run smarter, faster, and with greater enjoyment. Why Data-Driven Running Matters Eliud Kipchoge, the first person to run a marathon in under two hours, did not achieve this feat by chance. His training was meticulously planned, analysed, and adjusted using real-time data. While most of us will never run a sub-two-hour marathon, the same principles apply. Tracking your runs provides insights into: Pace consistency – Are you starting too fast an...

Introduction: Navigating Change with Grace and Purpose Life is a marathon, not a sprint. It is a journey filled with various phases, each presenting its unique challenges and rewards. Among these phases, parenthood, career changes, and ageing stand out as significant milestones that shape our existence. This blog post will delve into these life phases, exploring the experiences of notable individuals and providing insights to help navigate these transitions. The Journey of a Lifetime The Initial Phase: Welcoming a New Life Parenthood begins with the arrival of a new life, an experience that is as exhilarating as it is daunting. The initial phase is often marked by sleepless nights, endless nappy changes, and the overwhelming responsibility of nurturing a helpless infant. However, it is also a time of immense joy and wonder as parents watch their child grow and develop. Take the example of Prince William and Catherine, the Duke and Duchess of Cambridge. They have openly spoken about the...

  Introduction: Understanding DOMS and the Role of Active Recovery The age-old adage, "No pain, no gain," may hold some merit in the world of fitness, but it does not mean that pain should go unaddressed. Exercise-induced muscle soreness, often referred to as delayed onset muscle soreness (DOMS), can hinder progress and decrease motivation. While soreness is a natural response to new or intense physical activity, it can be alleviated through active recovery techniques. In this blog, we will explore the science behind DOMS, why active recovery matters, and a variety of practical methods to help you recover faster and feel stronger. Understanding DOMS and the Role of Recovery DOMS typically occurs 24-72 hours after unaccustomed exercise, particularly activities involving eccentric muscle contractions such as downhill running, weightlifting, or intense CrossFit sessions. The microscopic tears in muscle fibres caused by these movements lead to inflammation, which is perceived ...

Introduction: Raising the bar Embarking upon the journey of extended distance running is a profound pursuit, a testament to human resilience and the body's remarkable capacity for adaptation. Many runners find themselves drawn to the allure of greater challenges, whether it is graduating from a spirited 5km dash to a formidable 10km effort, conquering the half marathon, or ultimately tackling the iconic 42.2km marathon. For some, the adventure extends even further into the realm of ultra-marathons, where the psychological and physiological demands ascend to new heights. This comprehensive guide delves into the progression strategies essential for moving up in distance, providing a factual, structured, and engaging framework for runners of all abilities. The Allure of Distant Horizons The desire to run further is often born from a blend of curiosity, aspiration, and the inherent human drive for self-improvement. It is a journey of discovery, not only of physical capabilities but a...