Pace Yourself

5 Ways to Spice Up Your Active Routine As the world becomes increasingly aware of the importance of physical activity, many of us are finding ourselves stuck in a rut, repeating the same workout routine day in and day out. In South Africa, where the beautiful outdoors and vibrant culture provide the perfect backdrop for exploration, it's time to shake things up and take our active routines to the next level. The Benefits of Mixing it Up Research has shown that varying your workout routine can have numerous benefits, including reducing the risk of injury, improving mental health, and boosting overall fitness. According to Dr. Thembi Mdluli, a leading sports scientist in South Africa, "Novelty is essential for maintaining motivation and engagement. When we do the same thing repeatedly, our bodies adapt, and we plateau." So, how can you spice up your active routine and avoid the dreaded treadmill monotony? Here are five ways to get you started: 1. Try a New Sport or Act...

  Running Responsibly in South Africa’s Natural Beauty Trail running in South Africa is more than just a sport; it is an immersive experience that connects runners with the country’s breathtaking landscapes. From the rugged peaks of the Drakensberg to the lush forests of the Garden Route, every trail tells a story of resilience, history, and ecological wonder. However, with this privilege comes responsibility. As trail runners, we must ensure that our footsteps leave only inspiration, not scars. Leave-no-trace trail running practices provide a framework for us to explore these stunning environments sustainably, ensuring they remain pristine for generations to come. South African trail running legend Ryan Sandes, who has spent decades exploring remote corners of the country, often speaks about the delicate balance between adventure and conservation. He once recounted how a single misplaced footstep during a race damaged a rare patch of indigenous fynbos in the Western Cape a plant...

Running with Heart and Head Greetings, runners and mindful explorers! This blog post dives into a topic that resonates deeply with the spirit of endurance: preparing for the Cape Town Marathon with a mindful approach. For those gearing up for the iconic 42.2-kilometre journey through one of the most captivating cities on Earth, or even for the curious about blending mindfulness with long-distance running, settle in with a cup of rooibos tea and explore these insights. The focus today is on training both body and mind for the big day on 19 October 2025. This isn’t about pushing through pain or chasing the fastest time; it’s about relishing every stride, staying grounded, and crossing the finish line with a smile as broad as Table Mountain’s plateau. Drawing from conversations with runners, coaches, and mindfulness experts, this guide weaves together their wisdom. Whether a seasoned marathoner or a first-timer, the Cape Town Marathon presents a unique fusion of physical challenge and so...

  The Pulse of South African Streets If you walk the early morning streets of Soweto or scan the horizon of Khayelitsha as the sun lifts its head above the Cape Flats, you will see a movement that pulses with life and resilience. People from all walks of life lace their shoes, tie up their hair, and trace their routes through neighbourhoods mapped by legacy and hope. Urban running in underserved communities is more than a sport, it is a tapestry woven from threads of determination, creativity, unity, and the pursuit of health in the most vibrant yet challenged corners of South Africa. The Rhythm of Resilience In South Africa's urban townships, running has evolved from a simple form of exercise into a powerful catalyst for community transformation. The story begins in places like Soweto, where runners like Hendrick Ramaala first discovered their potential on dusty streets before representing the country at the Olympic Games. Today, that legacy continues through grassroots program...

  Discover Your True Easy, Master Every Effort Zone, and Run Without Comparison. Hi, everyone and welcome back to the blog! Welcome to a journey many runners have taken but few truly understand: the quest to discover and master pacing. Whether you are a newcomer lacing up your trainers for the first time, a weekend park runner, or a marathon hopeful, the idea of pace is foundational to your progress and enjoyment. Yet with nearly every stride you take, someone somewhere is urging you to go quicker or slow down and everywhere you look, you find advice on effort levels, paces, and splits. But what on earth does it all mean? And perhaps more crucially, how do you figure out what ‘easy’, ‘medium’, and ‘hard’ actually feel like for you? Let’s clear out the confusion and breathe clarity into a topic that underpins every successful training plan and every celebrated finish line moment. What Is Pace, And Why Does It Matter? At its core, pace is simply how fast you cover a given distance. F...