Pace Yourself

Why Rest is the Real Secret to Running Success Welcome, fellow runners and fitness enthusiasts . Every runner knows the thrill of a good run. There’s magic in the rhythmic cadence of your feet hitting the pavement, the wind brushing against your face, and the endorphin rush that comes with pushing your limits. Ask anyone who has ever trained for a Comrades Marathon, a Two Oceans Ultra, or even a 10 km parkrun. The sense of accomplishment is undeniable. Yet, somewhere in the pursuit of greatness, many of us fall into a trap: the belief that running harder and longer is the only way to achieve success. Let’s talk about recovery. Not the kind that happens when you collapse onto the couch after a tough session, but the intentional, deliberate, and absolutely essential practice of giving your body the rest it needs to thrive. Recovery is not the enemy of progress; it is the backbone of it. Without recovery, even the strongest runners risk burnout, injury, and diminishing returns. Ignoring r...

  The Unsung Heroes of Your Running Routine Hey there, fellow runners and fitness enthusiasts. Imagine lacing up your trainers on a crisp morning, the sun rising over the horizon, and that familiar thrill building as you prepare to hit the trails. Whether you are pounding the pavements for a quick 5 km or gearing up for an epic ultra-marathon, the way you start and end your run can make all the difference. Today, we dive into the world of warm-ups and cool-downs, those essential bookends to your training sessions that keep you performing at your peak and feeling fantastic. We explore what they are, why they matter, and how to make them part of your routine. Grab a cup of tea, settle in, and let us get moving. Why Warming Up Matters Let us begin with the warm-up, that crucial phase before you start your main activity. A good warm-up gradually increases your heart rate, elevates your body temperature, and prepares your muscles, joints, and mind for the effort ahead. Think of it a...

The Secret Sauce to Running Success Welcome, fellow runners and fitness enthusiasts. Whether you are a seasoned marathoner or just lacing up your first pair of running shoes, understanding pace and effort levels is crucial to achieving your running goals. It can be the difference between hitting a personal best or hitting the proverbial wall. So let's dive deep into this fascinating topic and unlock the secrets to running smarter, not harder. The Basics of Pace Pace is a fundamental concept in running that refers to the speed at which you cover a certain distance. It is typically measured in minutes per kilometre. For example, if you run 10 kilometres in 50 minutes, your pace is 5 minutes per kilometre. Understanding your pace helps you set realistic goals, track your progress, and avoid burnout. Why Pace Matters Imagine you are training for a 10 kilometre race. You have a goal time in mind, but without knowing your pace, you might start too fast and burn out before the finish...

  Unravelling the Energy Equation That Shapes Your Wellbeing Picture this: you wake to the golden sunrise over the savannah, brew a pot of rooibos tea, and savour a bowl of steaming pap with grilled vegetables. As you move through your day whether tending a garden, navigating city streets, or chasing little ones your body hums like a finely tuned engine. Every step, every breath, every heartbeat burns fuel. That fuel? Calories. But how do these tiny units of energy shape your health, vitality, and even your weight? Let’s explore the beautiful interplay between calories burned and calories consumed, without oversimplifying or rushing the conversation. What Exactly Are Calories? Calories are not mystical entities. They are practical units measuring energy. Scientifically, one calorie raises the temperature of one gram of water by one degree Celsius. In nutrition, we use kilocalories, often shortened to "calories" to quantify the energy food provides. Think of them as your ...

Tips for First-Time Marathon Finishers Embarking on the journey of running a marathon is akin to stepping into a world of self-discovery and empowerment. For many, this 42.2 kilometre challenge stands as the ultimate testament to human endurance and determination. Imagine waking up on race day, feeling the crisp morning air against your skin, and knowing that every step you take will bring you closer to accomplishing something extraordinary. This guide aims to support you as you prepare for this monumental feat. Drawing inspiration from seasoned athletes like Johannesburg’s own Xolani Mkhize, who completed his first marathon in under four hours, and Cape Town’s Sarah Nkosi, who now mentors new runners, this post offers practical tips, encouragement, and insights to help you become a marathon finisher too. Building a Strong Foundation Before diving headfirst into marathon training, it is essential to assess your current fitness level. Begin by establishing a consistent running rout...

Every Step Counts The HOKA Arahi 8 has arrived, bringing with it a fresh perspective on stability running shoes. This latest iteration introduces several notable enhancements, making it a compelling choice for runners seeking both support and comfort. Midsole and Cushioning The Arahi 8 features a dual-density, compression-moulded EVA midsole, offering a plush yet responsive ride. The stack height has been increased, providing a softer underfoot experience without compromising support. This design ensures a comfortable run, whether you're tackling daily training sessions or longer distances.  Stability System A significant update in the Arahi 8 is the introduction of the H-Frame technology. This system replaces the previous J-Frame, delivering balanced support on both the medial and lateral sides of the foot. The firmer foam strategically placed in these areas guides the foot naturally, enhancing stability without feeling restrictive. ( runningxpert.com ) Upper Design and Fit ...

   Tips for Staying Active Year-Round As the crisp winter air begins to linger and daylight becomes scarcer, dedicated runners across the globe often find themselves facing a familiar enemy the winter running slump. If you’re an avid runner or someone who thrives on the daily dose of fresh air and physical exertion that comes with running it's all too easy to feel disheartened as the weather turns harsher. Don't fret though because winter doesn't have to signal the end of your running season. With the right strategies and some expert advice, you can stay active and in top form right through the colder months. The Winter Running Challenge Winter running comes with its unique set of challenges. Cold temperatures biting winds icy paths and shorter days can make even the most determined runner reconsider their routine. For many it's not just about staying warm but also about staying safe motivated and consistent. According to marathon legend Eliud Kipchoge one of the gre...

 Eat to Last Longer Greetings fellow journeyers of endurance and seekers of sustained vitality. Welcome to "Nutrition for Endurance: Eat to Last Longer", the very heart of how we unlock our deepest reserves and propel ourselves further than we ever imagined possible. Today we embark on a profound exploration into the intricate relationship between the food we consume and our capacity for enduring physical exertion. This is not merely about fuelling a machine; it is about harmonising our physiology with precise nutritional strategies to achieve peak performance not just for a fleeting moment but for the long haul. Every athlete understands the unwavering dedication required in training. We meticulously plan our runs cycle routes or swimming sessions. We analyse our splits measure our power outputs and scrutinise our heart rate zones. Yet amidst this rigorous preparation one fundamental pillar often receives insufficient attention: the nourishment that powers every single strid...