At the core of the BLAZEBLAST™ shoe is the brand’s famed FF BLAST™ MAX cushioning, delivering a soft and responsive underfoot feel.

Developed for a new generation of trail runners, the BLAZEBLAST™ shoe delivers an approachable trail experience without compromising on performance. Blending trail-ready confidence with the energetic ride characteristics that have become synonymous with ASICS’ bounce category, it is designed to make every trail run feel more enjoyable, dynamic and accessible.

At the core of the BLAZEBLAST™ shoe is the brand’s famed FF BLAST™ MAX cushioning, delivering a soft and responsive underfoot feel. This works alongside a trampoline pod construction in the forefoot, designed to amplify the shoe’s bounce sensation and create a more energetic toe-off experience. Together, these technologies provide a comfortable and dynamic ride across a variety of runnable trail terrains.

Staying true to the ASICS design philosophy, the BLAZEBLAST™ shoe introduces a range of trail features that help make trail running feel more accessible. An engineered woven upper delivers comfort and breathability, while the ASICSGRIP™ outsole with 2.5mm lugs provides reliable traction across runnable terrain. Combined with a high-stack platform and lightweight construction, these features help runners move confidently from road-to-trail and beyond.

Feedback received from consumers kept indicating the same thing: they loved the bounce and fun of the ASICS road running shoes and wanted that same feeling on the trails. BLAZEBLAST™ was created to answer that need. Rather than developing another highly technical trail shoe, the brand focused on creating an energetic, confidence-inspiring experience that feels approachable from the very first run. It offers the brand an opportunity to welcome a new generation of runners into the trail category.

With its bold design and wearable trail cues, the BLAZEBLAST™ shoe is built to inspire confidence both on and off the trail, making it ideal for everything from everyday exploration to weekend adventures. The shoe reflects the brand’s commitment to expanding the trail category and welcoming more runners to experience movement in nature.

BUY NOW

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One or two off days where you’re moving noticeably more slowly than usual can be annoying but nothing to worry about, says Zach Tacy, running coach and certified personal trainer at Life Time Walnut Creek. So many factors can lead to a slower outing here or there, like if you’re dehydrated one morning or if it’s especially hot or humid outside.

Another common reason you’re running more slowly for a day or two is that you’re coming off a tough workout. A slower pace during a run after a speed session or long training run is expected and important. “Recovery runs should be deliberately slower than easy runs,” says Laura Norris, owner and coach at Laura Norris Running in Boulder, Colorado. “They allow a runner to get in more training volume, such as five to six days of running per week, without causing more fatigue after a hard workout.”

Your easy pace may slow down longer than a few days if you’re deep into intense training, such as for a marathon; that’s still nothing to worry about as long as your pace for speed workouts isn’t slipping, says Norris.

A slower easy pace doesn’t automatically mean you’re losing fitness…

If your easy pace has been slipping consistently for a few weeks and you’re not in a tough training cycle, though, or if your easy runs and speedwork are both slowing, there’s likely something going on that you need to address. “A slower easy pace doesn’t automatically mean you’re losing fitness; you could be overtraining and hitting a fatigue wall, and the body is just stacking fatigue instead of building fitness,” says Tacy.

Here are five factors that could be leaving you overtrained or otherwise unprepared for your easy days, making your regular pace feel way harder than usual – plus tips about how to zero in on which one(s) could be slowing you down.

Inadequate Recovery
It could be the culprit if: Your legs feel heavy, you’re experiencing a higher rate of perceived exertion (RPE) over multiple runs, or you recently finished a hard training block.

What’s going on: “A poorly managed training load can contribute to inadequate recovery,” says Norris. If you stack multiple hard workouts too close together, for instance, your muscles never get enough time to repair, and you wind up feeling zapped during even easy efforts. “Inadequate recovery will impact all systems – muscular, neural, hormonal, etc. and lower the body’s ability to produce contractions to slower paces,” she explains.

The best fix: Make sure you’re spacing tougher sessions (both long runs and any speed workouts) far enough apart throughout the week, says Norris. Adding an extra rest day is better than pushing through and risking overtraining.

Improper Nutrition
It could be the culprit if: You’re feeling flat, fading during runs, experiencing higher RPE, or struggling to recover.

What’s going on: “Easy runs use both fats and carbs to produce energy,” says Norris. “If not enough carbs are available, your body will force you to slow down to a pace that can rely more on fat oxidation.”

The best fix: This doesn’t mean you necessarily need to eat carbs right before you head out on every run. One meta-analysis of 46 studies found that a pre-exercise meal improved performance for longer aerobic workouts but not shorter ones. But it’s worth looking at what you’re eating before your runs and overall to make sure you’re getting what you need to stay fueled up.

Depending on how much you’re running and your goals, runners need between about 3 and 6 grams of carbs for every kilogram of bodyweight per day. Keep in mind that if an easy run lasts longer than an hour, you also should be refuelling with easily digestible carbs mid-run, too.

Poor Sleep
It could be the culprit if: You experience a higher RPE, sluggishness, and/or a slower pace at the same heart rate.

What’s going on: Sleep affects how well your endocrine system functions, so not resting well can impair your endurance and power output. “Poor sleep will leave you under-recovered from the previous day’s training, resulting in a slower easy pace,” says Norris. “Even if you slept poorly coming off of a rest day, you would still experience a higher rate of perceived exertion (RPE) on easy runs.”

You don’t have to be tossing and turning night after night to feel the effects; a single night of sleep deprivation is enough to mess with recreational runners’ biomechanics and running economy, according to one new, small study in Medicine & Science in Sports & Exercise. Similarly, runners who got insufficient sleep ran more slowly and with less efficiency the following day in a recent Frontiers in Physiology study.

The best fix: It’s important to prioritise getting quality Z’s every night. If you had one night of bad sleep but got at least five to 6.5 hours, it’s okay to go for the run you had scheduled, but Norris recommends listening to your body and scaling back your effort or distance if necessary. If you got less than 5 hours, it’s better to sleep in and skip the run.

Better sleep hygiene – like skipping screens, going to bed earlier, and keeping your room cool – can all help with better Z’s but sometimes it’s more serious, like high stress or a health issue causing sleep trouble, and that’s worth getting to the bottom of before a big training block, Norris says.

Aging
It could be the culprit if: You’re 50+

What’s going on: As your age creeps up, your pace probably will too, but not until you hit about 50. This is the age when both men and women runners began to gradually slow down, according to research in PLoS One that looked at data from 16 years of the New York City, Boston, and Chicago marathons. “The shift tends to be gradual, only a small amount each year, and it can be partially mitigated by training,” notes Norris.

The best fix: Norris recommends resistance training and running strides to help preserve muscle function and cut back on some of the pace decline you might be noticing. Tacy agrees, adding, “Recovery may gradually take longer, but many athletes maintain or improve their pace well into their 40s, 50s, and beyond.”

Lack of Speedwork
It could be the culprit if: You’re doing only easy runs and have hit a fitness plateau.

What’s going on: “Easy runs feel good and are good for building endurance, but over time, without speedwork – like thresholds, tempos, progressions, and sprints – most runners will hit a plateau or may even see a regression in pace and fitness,” says Tacy.

The best fix: You don’t have to do faster workouts if your slower easy runs don’t bother you, but if you want to see your pace improve, adding some speedier sessions into your week could be the key. You can start with something simple like adding strides at the end of an easy run, then progress to short intervals and then tempo runs.

The Bottom Line
While a slow run here or there may be discouraging, try not to make too big a deal out of it. “The biggest thing is, don’t diagnose yourself from one slow run,” says Tacy. Instead, looking for patterns in your routine and your pacing should help you pinpoint what’s holding you back, and then you can get back up to speed.

This article first appeared on the Runner’s World USA website.

The post 5 Reasons Your Pace Is Getting Slower and What to Do About It appeared first on Runner's World.

5 Table Mountain Challenge, Cape Town
Features a tough 40km circumnavigation of Table Mountain, a 27km Lite, and a 15km beginner route starting from The Lawns at the Roundhouse.

6 Khayelitsha 10km & 5km fun run, Mandela Park Stadium, Khayelitsha
The 2026 Khayelitsha 10km Road Run and 5km Fun Run start and finish at the Mandela Park Stadium on Tambo Road, Khayelitsha. The 10km gets underway at 07h00, followed by the 5km Fun Run at 07h30. Come and experience the warmth and vibe of Khayelitsha.

11-13 Namaqua Quest 3-Day Trail Run, Springbok, Northern Cape
A colourful 3-day solo stage race through the spring flowers of Namakwa, based at the Okiep Country Hotel.

12-13 Outsurance Gun Run 21km, 17km Trail, 5km Fun Run, 5km Pet Walk, Green Point, Cape Town
The Gun Run is a true Cape Town institution, and its capacity field means entries are best secured early. With the exception of the Kloof Street climb, the half marathon course is largely flat and fast when conditions are favourable. Add a festive atmosphere and the shorter races joining the action later in the morning, and it’s a firm favourite. Entries are sold out, with no late entries available.

12 Mont-Aux-Sources Ultra Trail, Royal Natal National Park, KwaZulu-Natal
Offers epic 50km and 21km routes beneath the majestic Drakensberg Amphitheatre while supporting local eco-tourism and vulture conservation.

12 Waterfall City Half Marathon, 10km & 5km Fun Run, Waterfall City Park, Mall of Africa, Gauteng
Organised by Waterfall City Athletics, this popular event offers a 21km half marathon and 10km road race, both starting at 06h00, while fun runners and walkers can tackle the 5km, which starts at 06h15. Entries are sold out, and no late entries will be accepted.

19 Voet van Afrika 42km, 21km, 10km, 27km trail, 13.5km trail, 4km fun run, Bredasdorp, W Cape
What makes this event truly unique is that it’s about more than just competition — it’s about connection. Runners experience the beauty of nature, the spirit of community, and the warmth of true South African hospitality as they tackle challenging terrain and unforgettable landscapes.

20 Chapman’s Peak Challenge, Hout Bay, Cape Town, W Cape
Starting at 6:30am, this 21km road race runs from Hout Bay Beach (near Velocity Gym) along Chapman’s Peak Drive to Noordhoek and back, finishing at Kronendal Primary School with 349 m of elevation gain. General entries are officially sold out, though substitution windows and waiting lists are managed via the Chapman’s Peak Half Marathon Official Site.

23-26 Otter Challenge and Race, Nature’s Valley, E Cape
As a single-day challenge, the 42km Otter Grail of Trail ranks among the premium events for trail runners. Technical and challenging, the course is designed to measure all your skills, with four river crossings and 2 600m of climbing. As you make your way along rocky coastal paths, through rivers and along pristine forest singletrack, you’ll be reminded why so many make this their yearly race focus.

26 Mossel Bay Marathon, 21km, 10km and 5km, Santos Beach Parking Area, Mossel Bay
This event offers something for every runner. Enter in-store at Top Gear Sport (George) and the ASWD Office (George). Late entries will be taken during registration with a R20 late fee. No entries on race day!

The post Spring Into September: Your Guide to the Month’s Running Events appeared first on Runner's World.

Rooted in Merrell’s belief in the simple power of being outside…

Rooted in Merrell’s belief in the simple power of being outside, the collection honours the brand’s heritage while continuing to move its product story forward across trail running and hiking. The 45th Anniversary Collection brings together iconic and modern styles from across Merrell’s lineup. The trail running collection includes:

• MTL SpeedARC Peak
• Agility Peak 6
• MTL Long Sky 2 Matryx 
• MTL Adapt Matryx

Together, these styles celebrate the brand’s continued momentum in the modern outdoors – blending performance, comfort and style in a collection that reflects where Merrell has been and where it is headed next.

The 45th Anniversary Collection is now available at merrell.co.za.

The post Merrell Celebrates 45 Years on Trail with its Anniversary Collection appeared first on Runner's World.

After failing to finish the race in 2023 and 2024, Dhiman was on his game last year, finishing runner-up to British runner Tom Evans. Following the same aggressive style of running that he and Evans engaged in last year, Dhiman built a lead through the middle of the night in Italy and never let it go, outrunning a deep field of international runners while covering over 10 000 metres of vertical gain and loss in 18 hours, 16 minutes, and 29 seconds to claim the biggest title in trail running.

While it’s technically not an official course record, as a section of the traditional course in Italy was removed the past two years because of weather concerns, he still surpassed Evans’s winning time from a year ago (19:18:58) by an hour while covering the course more than 90 minutes faster than he did last year (19:51:37).

“I didn’t give the race course any respect today. I just pushed as hard as I could and yeah, sometimes that works,” said Dhiman, who grew up in Cincinnati but has lived with his wife and three sons in France for the past several years.

Dhiman is the second American to win the men’s race in the 23-year history of the event, following Jim Walmsley’s 2023 victory. Overall, he is the seventh US runner to win the race, as Krissy Moehl (2003, 2009), Nikki Kimball (2007), Rory Bosio (2013, 2014), Courtney Dauwalter (2019, 2021, 2023) and Katie Schide (2022, 2024) have also won UTMB titles.

How It Started
Nothing about the race started easy. Rainstorms forced a two-hour delay of the planned start from 5:45pm to 7:45pm on Friday in Chamonix, and that meant nearly 2 400 runners went straight into darkness.

Dhiman didn’t force anything early. He moved through the field methodically as the race moved through the French ski towns of St. Gervais and Les Contaminies, finally passing Frenchman Baptiste Chassagne to take the lead before the start of the long climb toward Refuge de la Croix du Bonhomme on the way into Italy.

“I was the fastest out of the aid station, and there was nobody around me, so I just decided to do my own pacing, and then it turned out really good,” Dhiman said.

Dhiman kept extending his lead to 20 minutes at the 80km mark in the Italian ski village of Courmayeur. As first light began to brighten the skies early Saturday morning, Dhiman made quick work of the hardest climb of the race, going over the 2 500 metre summit of the Grand Col Ferret into Switzerland at the 100km mark with a smile on his face.

“There was a full moon – big, visible, super bright – over the mountains as I was going up Grand Col Ferret,” Dhiman said. “It was magic.”

Behind him, several of the top men in the race dropped out of the race – including Vincent Bouillard, the 2024 UTMB winner who just won the Western States 100 in June, as well as other pre-race favourites Josh Wade (United Kingdom), Rod Farvard (USA), Canyon Woodward (USA), and Chris Myers (USA). Three of the preeminent favourites and past winners, Tom Evans (UK), Jim Walmsley (USA), and Kilian Jornet (Spain), withdrew in the days before the race.

But none of those runners on their best day could likely have kept up with Dhiman on Friday and Saturday.

While others were slowing from fatigue, Dhiman kept extending his lead through Switzerland, reaching the 130km aid station at Champex Lac 28 minutes ahead of Chassagne’s arrival. Dhiman was the first runner in the history of the race to cover the 25km section from the top of Grand Col Ferret to Champex Lac in under two hours and, at that point, was well ahead of the pace that Evans had set last year.

From there, three difficult climbs remained on the way back into France, and the late-morning temperatures began to rise. The heat was a factor, but it didn’t lessen Dhiman’s grip on the lead. Although Chassagne kept charging in pursuit of Dhiman, the gap never got closer than about 22 minutes.

“Baptiste was pushing me a bit, in the last part of the race course,” Dhiman said, “because I was used to the lead expanding and it wasn’t expanding, so I was a bit nervous, but no worries.”

How It Ended

Although Dhiman took a fall on the final section of trail high above Chamonix, he didn’t falter. He got back on his feet, made the 8km descent into the city and was greeted by a hero’s welcome and a rapturous roar from a crowd estimated at 30 000 spectators when he returned to Chamonix.

He made his way through the city’s pedestrian village and sprinted his way to the finish line adjacent to Chamonix’s iconic Place du Triangle de l’Amitié.

Chassagne kept chugging and finished second in 18:47:38, and while his effort to close the gap on Dhiman proved futile, he was able to do enough to stay ahead of hard-charging American Caleb Olson of Utah, who moved up throughout the second half of the race to finish third less than a minute later in 18:48:24.

French runner Virgile Moriset was fourth in 19:00:23, while Ecuador’s Joaquin Lopez was fifth in 19:06:48.

“I knew I had to keep it up, and hold on to it, and so I fought with what I had on the day,” Chassagne said. “And today I finished second to Ben Dhiman, who is truly and genuinely my favourite athlete. To me it’s still an honour to finish second. There was no touching him today, so I still feel like I was the best of the rest of the field.”

Blandine L’Hirondel Stuns the Field to Win UTMB
The French athlete ran the fastest time in race history to earn her first UTMB title over Americans Rachel Entrekin and Emily Schmitz. Despite stumbling on tired legs several times in the final 8km, the 35-year-old L’Hirondel, a practising obstetrician-gynaecologist and professional trail runner, won the women’s UTMB race in stunning fashion on Saturday evening, completing the course in 21 hours, 54 minutes, and 49 seconds, faster than any woman in race history.

Although it’s technically not an official course record – that still belongs to American Katie Schide (22:09:31 in 2022) because a section of the traditional course in Italy was removed the past two years because of weather concerns. However, L’Hirondel easily surpassed Ruth Croft’s winning time from a year ago (22:56:23).

“I can’t believe it,” said L’Hirondel, who became the fourth French woman to win in the 23-year history of the race. “Maybe I will believe it in a few days that I am the champion. But if I am the champion, the people here are, too, because they encouraged me the whole way through. You helped make this happen for me.”

Women’s Top 10: 2026 UTMB

1. Blandine L’Hirondel (FRA) — 21:54:49
2. Rachel Entrekin (USA) — 22:15:54
3. Emily Schmitz (USA) — 22:17:28
4. Careth Arnold (USA) — 23:05:20
5. Jazmine Lowther (CAN) — 23:21:55
6. Katarzyna Dombrowska (POL) — 23:27:34
7. Lucy Bartholomew (AUS) — 23:44:29
8. Antonina Iushina (AIN) — 23:49:58
9. Anne Cécile Thévenot (FRA) — 24:02:00
10. Anne-Sofie Pollestad (NOR) — 24:04:56

Men’s Top 10: 2026 UTMB

1. Ben Dhiman (USA) — 18:16:29
2. Baptiste Chassagne (FRA) — 18:47:38
3. Caleb Olson (USA) — 18:48:24
4. Virgile Moriset (FRA) — 19:00:23
5. Joaquín López (ECU) — 19:06:48
6. Hannes Namberger (GER) — 19:13:51
7. Gautier Bonnecarrere (FRA) — 19:23:16
8. Antoine Charvolin (FRA) — 19:40:33
9. Yannick Noël (FRA) — 19:51:42
10. Jean-Philippe Tschumi (SUI) — 19:58:24

This article first appeared on the Runner’s World USA Website.

The post Ben Dhiman Becomes First Runner to Break 19 Hours at UTMB appeared first on Runner's World.

St Helena sits roughly 1 950km off the southwestern coast of Africa and 2 900km east of South America. Once the preserve of a five-day sea voyage, St Helena is now a direct Airlink flight from Johannesburg and, in summer, an extra weekly flight from Cape Town, bringing this bucket-list destination closer than ever before.

A road race like no other
This is road rather than trail, but do not expect flat or forgettable. The 42.2km course is a challenging, exhilarating run through lush forest and along volcanic ridgelines, passing famous historical sites and tracing the island’s extraordinary natural beauty.

Starting in the gardens of Plantation House, the Governor’s residence, it passes landmarks tied to Napoleon’s final exile, the old East India Company and centuries of settlement. Expect endless views over the South Atlantic and a scattering of significant sites, from Longwood House and the Boer Cemetery to Halley’s and Maskelyne’s Observatories, before finishing on the Georgian streets of Jamestown. St Helena boasts rich biodiversity, with species found nowhere else on earth, so keep an eye out for the legendary wirebird. And let’s not forget Jonathan the tortoise, the world’s oldest living land animal.

Not chasing the full distance? The 21.1km route captures some of the island’s most dramatic terrain, while the 10km and 5km options offer something for the whole family. Bring them along for the adventure of a lifetime. Each route comes with a GPX file, and each finisher takes home a medal.

A runcation to remember
The marathon is the grand finale of St Helena’s Adventure Week, which means you can experience the island in all its glory. Climb Jacob’s Ladder, the 699 steps rising 182 metres above Jamestown; take a dip in natural seawater pools; paddle out to the SS Papanui (shipwreck) for a snorkel; visit a beautiful coffee plantation (home to the rare, green-tipped Bourbon Arabica bean); and enjoy a round of golf at Longwood Golf Course.

“St Helena is gearing up for an incredible event,” says Jonathan Passaportis, Head of Tourism at St Helena Tourism. “Not only is it one of the world’s most remote marathons, but it offers scenery, history and a sense of achievement that a city marathon simply cannot match.”

Secure your place
Flights, accommodation and entries will fill up quickly. It’s worth booking flights and securing your entry well in advance.

Entries are open now via Racepass. Plan your adventure at sthelenatourism.com/marathon.

Entry costs include race participation, a finisher medal and access to all the Adventure Week activities.

• R1 450 for the full marathon
• R850 for the half marathon
• R450 for the 10 km
• R250 for the 5km fun run for friends and family

ENTER NOW

The post Your Next Marathon Adventure Starts on St Helena appeared first on Runner's World.

Your mental well-being may also take a hit. Difficulty focusing, feeling emotionally drained, and changes in mood, motivation, or appetite may all signal mental exhaustion.

A slump looks different for every runner, but it doesn’t have to last forever. By recognising the signs and giving yourself time to reset, you can gradually rediscover your rhythm and your love of running.

How to Recognise Burnout
Recognising a slump is the first step toward moving through it. Burnout can take many forms. Typically, it follows a long stretch of training or a big race, but it can also feel like it came out of nowhere.

Common signs of burnout include:

• Recurring injuries: Persistent stress fractures, muscle strains, or other running-related injuries.
• Mood changes: Frequent feelings of sadness, irritability, apathy, overwhelm, or low confidence.
• Unusual fatigue: Feeling more tired than usual despite maintaining your normal sleep, nutrition, and recovery habits.
• Anxiety around running: Experiencing excessive pressure or stress about completing a run, maintaining a certain pace, or reaching a mileage goal.
• Loss of enjoyment: Dreading runs that you once looked forward to or feeling disconnected from the sport.
• As irritating as burnout can be, it’s likely your body and mind’s way of asking for a break. Rest is essential for every runner, even though it can be difficult to know when to pause and reset.

Coming Back From a Break
Rest is an important part of every runner’s training, not a failure or setback. Even when you think you’re ready to return, lacing up your shoes may still feel surprisingly difficult.

Avoid putting pressure on yourself or expecting to resume exactly where you left off. There is no universal timeline for a running break. Listen to your body, begin with short and easy efforts, and increase your activity gradually.

A great way to return to running is by finding a training plan and following it. A training plan is an excellent tool for building both fitness and consistency. You can also alternate running with walk intervals as you rebuild your routine by utilising a nine-step return to running plan or a guide geared specifically toward consistency. That way, there is no pressure to train for a race, and the training plan is simply a method for getting back into running again.

Surviving the Seasons
Seasonal changes can affect both performance and motivation, especially if you live somewhere with extra hot summers or really frigid winters. Just stepping outside in extreme weather can feel difficult, let alone running in it for an extended period of time.

Make sure to adjust your pace and expectations to match the conditions. Run during the mildest part of the day, dress appropriately, and stay hydrated. When outdoor conditions are unsafe or unappealing, the treadmill can be a great alternative.

Making Running Fun Again
Running can begin to feel repetitive after a while, especially when every workout follows the same route, pace, or mileage. Bringing novelty back into your routine can help you reconnect with the sport.

Explore a new route, run with a friend, leave your watch at home, or listen to a new podcast or artist. If you’re used to exclusively running on the road, maybe try trail running. Not every workout needs to serve a training goal – sometimes, just enjoying your run is enough.

Finding Your Motivation
Rekindling your motivation or “finding your why” is an optimal way out of a running slump. Everyone’s reason for running is different. It might be to clear your mind, connect with others, lose weight, or a way to feel stronger, healthier, or more confident. Your reason doesn’t have to be dramatic, and it may change over time. Sometimes, all it takes is remembering why you started running in the first place.

A few ways to make running feel rewarding again include:

• Join a running group: Build accountability and meet some new running buddies who can offer encouragement.
• Start a run streak: Challenge yourself to stay consistent with running by starting a streak. Just remember to start small and remain flexible in your goal.
• Create a new playlist: A few new songs can make a familiar route more exciting.
• Sign up for a fun race: Choose a low-pressure event that gives you something fun to look forward to.
• Practice mindfulness: Pay attention to your breathing, surroundings, and how your body feels rather than focusing only on pace or distance.

A running slump doesn’t mean you should stop running forever. Permit yourself to rest, adjust your expectations, and return gradually. Motivation may not reappear all at once, but with time and patience, running can start to feel rewarding again.

This article first appeared on the Runner’s World USA website.

The post The Runner’s World Guide to Getting Out of a Training Slump appeared first on Runner's World.

Then, I saw a video on Instagram about running five minutes a day, every day, for about a month. At first, I reacted to this idea as many runners will: writing five-minute runs off as too short to qualify as a “real” run or too meaningless to be worthy of my calendar space.

Small steps build habits, so I took a leap of faith and ran for at least five minutes a day.

But after pausing for a few moments, I remembered something my therapist explained to me: You have to take small, manageable steps to create a habit, even if it’s ridiculously small. Eventually, that offers you a chance to get better.

So I took a small leap of faith by trying something I would normally resist, and I ran at least five minutes a day. A month later, I signed up for a race, and my outlook on running is entirely different from what it was before. Here’s exactly what I learned.

The Biggest Benefits I Noticed From Running 5 Minutes a Day

1. I Ran Longer Than 5 Minutes (Almost) Every Time
On day one, I told myself, “just five minutes,” but I had planned to run longer if I was feeling up for it. After the first five-minute mark, I was happy to stop, as the hills I ran on and the midday heat took more of a toll on me than I realised. But then I took a 30-second walk break and wound up running for 15 more minutes after that.

This became the pattern for most of my runs. After the five-minute mark, I’d have the option of making a quick loop back home, but as long as I had the time (which I usually did), I would stay out on the roads for 10 minutes, then 15, then 20.

There were a couple of days I really didn’t feel like running at all, and I had to force myself onto the treadmill at night and cap it at five minutes. One night, I finished about six minutes on the treadmill but then felt motivated enough to grab a pair of dumbbells nearby and do a couple of lunges, biceps curls, rows, and squats, just to fit in a strength set.

Another day, I forced myself outside. I made it back home after five minutes, but told myself I could just circle the block once more to add two more minutes. By then, I was at about 0.8 miles, so I couldn’t help but keep going to round up to the entire mile, and then finished the final minute or so to hit the 10-minute mark. It was a snowball effect in the best way.

2. I Stopped Thinking Every Run Had to “Count”
As someone who struggles with perfectionism, I often put off my workouts or training plans because I’m trying to find “the right time” to do them, or I want to follow the plan perfectly.

Normally, my brain would follow an “all-or-nothing” mindset, and if I wasn’t going for a run that would contribute to a training goal or make me better, why even go?

But when I was running five minutes a day, the process showed me that even the shortest of runs count, and what mattered most was that I was running at all. I got to experience moments of running around quiet city streets and smiling to myself at 9 p.m., listening to my favourite songs, and those moments made me forget about metrics.

Even though I wasn’t racking up a ton of mileage, I felt strong, free, and happy running again.

3. My Definition of Success Changed
Runners love to see dramatic finish line crossings, shiny new finisher’s medals, and a new PB to show off – and I totally relate. I love seeing results and reflections of how hard I worked. But when I’m nowhere near executing my best performances, running has to be about more than that.

I’ve always turned to running to deal with emotional trauma and stress, and to clear my head, but besides my pace or race accomplishments, I wasn’t sure how else to define success within the sport.

Now, success in running isn’t necessarily measured by whether or not I can break four hours in the marathon. It’s more about whether or not I feel connected and immersed in running, and if it helps me feel more like myself. Running often helps make my days feel more full and meaningful. I haven’t felt so strong about that in a long time, and I certainly never expected a five-minute running challenge to help me realise that again.

Those little “meaningless” bouts of running showed me how I actually respond to the movement itself, and why I fell in love with the sport in the first place.

4. I Started Getting Fitter
Five minutes of running doesn’t sound like nearly enough to boost your endurance or build much of an aerobic base. But as someone who’s getting back to a routine with minimal fitness compared to what I used to be capable of, building the habit actually helped me get fitter and faster at running.

After the first few weeks, I noticed my easy pace was about 20 seconds faster than it was when I first dusted off the cobwebs, and I didn’t feel so winded or tired after the first two miles compared with before I started.

Common Roadblocks and How I Dealt With Them

The Issue: 5 Minutes Sometimes Felt Too Short to Justify Changing Clothes
After the first week or so, when the novelty of the five-minute-a-day challenge started to wear off, I realised how tedious it was to pick out running clothes for a run that would only last five minutes. I mean, sometimes just the act of getting changed for a run takes me five minutes.

My Solution: Care Less
To get past this, I started to just throw on whatever was at the top of my dresser drawer and not think too much about it. Thankfully, running in the summer made this a lot easier, because all I had to think about was a sports bra and a pair of shorts.

After the first few days, I stopped caring about what I was wearing or about picking out “the right running outfit,” because I knew I wouldn’t be outside for very long.

The Issue: 5 Minutes a Day Isn’t Quite Enough Mileage for Base Training
I opted for this challenge during a time when I had told myself to start base training to hopefully run a fall half marathon. If I stuck to the base training, I could sign up and train for a local half in October. However, a small part of me knew this plan, too, would fizzle out again, and I’d delay any real comeback.

Because of this, I’m glad I opted for the five-minute runs instead of base training because it allowed me to focus on the one thing I struggled with the most: consistency. However, I knew I still needed to up my mileage before kicking off a race training plan.

My Solution: Adjust the Plan
Because these five-minute runs were a little shorter, I lowered the weekly mileage slightly in the first few weeks of my half marathon plan to ease myself into it. I also know if I need to jump down to a more beginner-level half marathon plan, I can do that, too.

How I Stuck With Running 5 Minutes a Day

What’s nice about the five-minute window is that it’s pretty accessible to every level of runner. You don’t have to go out at a specific pace or meet a certain mileage. You don’t have to sacrifice too much time on your schedule. You simply go out for five minutes during a commercial break or while you’re waiting for laundry to finish up in the dryer.

But if a daily run seems tough to commit to, here’s how I made it happen, and you can too:

1. Just Start
The old adage rings true: The hardest part of running is just starting to run. I felt like the five-minute runs were ridiculously short and easy, so I didn’t feel like I was signing up for anything too scary or difficult to commit to. Who doesn’t have five minutes at some point in the day?

2. Throw Pace Out the Window
Many running warmups last about five minutes, so there’s no need to feel extensive pressure about whether or not you’re going too fast, too slow, or speeding up. If you’re really letting the run take you where it needs to, those five minutes will fly by.

Some of my five-minute runs happened right before bed, and I’d run along lit sidewalks on my local streets, logging a loop to the centre of town and back. During these runs, I either sped up for a minute at a time, listening to music that brought my runs to life, or cued up two songs (roughly three minutes each) to get me through the duration. (I’m a night owl, though, and I love running at night, so for me, these five-minute runs often turned into 15, 20, or 30.)

3. Make a Subtle Change to Each Run
I absolutely understand the value of running the same loop for the same amount of time during the same time of day. It’s predictable, reliable, and habit-forming. Realistically, though, I know I get bored after the first few days and naturally change a little something about my running routine once I’m sticking to it.

For example, my five-minute runs ranged from running at night with music, logging a quick five-minute treadmill warm-up before a lift at my local gym, or even squeezing exactly five minutes of running right before I was supposed to drive for a few hours to visit a friend. I normally wouldn’t have run before that drive, but I knew five minutes of movement to stretch my legs would do me some good (and help keep me on track with my routine).

This article first appeared on the Runner’s World USA website.

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…sleep is one of the most powerful performance and recovery tools out there…

Many runners have full-time jobs, families, and social lives that leave little time for shuteye. However, sleep is one of the most powerful performance and recovery tools out there, and getting an insufficient amount every night can derail your progress in training.

With this reality in mind, we set out to find the absolute minimum amount of sleep a runner needs to train effectively and race well, in an effort to support those with busy lives who still crave peak performance.

The answer, unfortunately, isn’t quite so simple, according to neurologist and sleep medicine physician Jeffrey Durmer, MD, PhD, who has spent more than 20 years studying and applying sleep science with professional athletes.

Sleep is the body and brain’s system for dynamic recovery, “so every individual has their own bespoke sleep requirements,” says Durmer.

While there’s no set-in-stone minimum that works for everyone, experts recommend a range that gives most people the best chance of recovering well and avoiding the performance consequences of insufficient sleep. Hit the target, make sleep part of your training routine, and you’ll increase your ability to handle hard workouts, train consistently, and translate your fitness into faster racing.

Experts identify the ideal sleep goal for runners, explain what happens when you miss it, and show how to use sleep as a practical recovery and performance-boosting tool. Find out more below.

David Garley, member of the Royal College of Physicians and managing director of The Better Sleep Clinic in the United Kingdom, who regularly treats sleep disorders, draws a practical danger line at six hours. “I would say for most athletes, if you are habitually sleeping below six hours, then this is very likely to lead to sleep deprivation,” he says.

Six hours, therefore, should represent a floor to avoid rather than a baseline to hit. If you’re hovering around six hours and still feel tired during the day, struggle to recover, or notice your workouts suffering, consider those symptoms as evidence you need more sleep.

In Durmer’s experience, regularly dropping below roughly six and a half hours is where risks for injury in athletes and overall poor health begin to rise. On the other hand, consistently sleeping more than nine hours may signal poor sleep quality or efficiency rather than a need for more sleep.

Training load can push a runner’s needs toward the higher end of the spectrum, Durmer continues. Exercise breaks down a molecule called adenosine triphosphate (or ATP), a process cells use to supply energy. Your body’s use of its ATP stores throughout the day contributes to your biological pressure to sleep every night – that feeling of tiredness that starts to sink in late in the day. Then, when you do fall asleep, your body uses that time of rest to replenish ATP and prepare for another day.

“There are metabolic demands on athletes that are much higher [than the average person],” Durmer says.

Runners regularly completing hard workouts such as threshold sessions, speed intervals, or even long runs common in most training plans may need a baseline closer to eight or nine hours of sleep “just for the recovery period to adequately replenish your energy,” says Durmer.

Additionally, sleep helps deliver the adaptations runners want from the aforementioned workouts. Much of the body’s growth-hormone activity occurs during deep, non-REM sleep after training, explains Durmer, which supports your recovery. Cutting sleep short may therefore limit the benefits you receive from the work you already completed.

One of the first changes runners may notice after a poor night’s sleep is that running feels harder.

“Put simply, the perception of work goes up,” Durmer says. With a lack of sleep, fatigue arrives more easily, and the psychological task of managing a hard effort becomes more difficult. This shift can undermine confidence during a workout even if your physical capacity hasn’t actually changed significantly, Durmer explains.

A 2025 meta-analysis of 45 studies done on athletes and their sleep habits supports Durmer’s conclusion. Of those 45 studies, researchers examined 16 specifically on aerobic endurance, measured by performance tests like self-paced 30-minute runs, and 12 on rate of perceived exertion (RPE). Their analysis found sleep deprivation significantly increased RPE while impairing aerobic endurance in athletes.

Insufficient sleep can also affect attention, judgment, and even running form, as sleep-deprived athletes are more likely to overlook details or make poor decisions, Durmer says. “Your form may suffer more so than your power, and that can actually cause injury,” he adds. Meaning a runner might still have enough energy to force a hard session while lacking the proper focus and control to execute it safely.

The meta-analysis found broader physical effects of sleep deprivation, too. It reduced explosive power, maximum force, speed, and skill control. A small change to any one of these elements matters when you’re training to knock a few seconds off a 5K PB or a couple of minutes from your personal-best marathon. Over time, repeated poor nights of sleep can also compromise the overall consistency of your training that’s necessary to build fitness.

It’s important to remember one restless night will not crush your training; we’re human, after all. But your planned workout for the day may still need to change. If you wake up exhausted, Durmer recommends reducing the intensity of your workout to something easy. For example, if you only got five hours of sleep and you wake up exhausted on a speed workout day, swapping the high-intensity effort with an easy run allows you to prioritise your recovery and return to the demanding workout once your body is more well-rested.

The number of hours you log tells only part of the story. Durmer encourages anyone he works with to evaluate sleep through three dimensions: duration, timing, and quality (or DTQ).

Duration, of course, is the amount of sleep you get each night. Seven to eight hours is the target, with more potentially required during demanding training. Remember: Eight hours in bed doesn’t necessarily equal eight hours asleep.

Timing refers to exactly when you sleep within a 24-hour cycle. Durmer considers the time you wake up the most important element to prioritise. Keeping your wake time within the same 30-minute range every day helps stabilise your circadian rhythm and produce more predictable sleepiness at night, he says. Light reinforces your sleep schedule, too. Seeking natural or bright light in the morning supports wakefulness, and reducing bright light and screen time a half-hour or more before bedtime helps you fall asleep at night.

Quality describes what happens after you fall asleep and whether or not your time asleep actually leaves you restored. If your sleep duration and timing appear solid but you still feel exhausted, simply adding another hour may not solve the issue. Snoring, breathing pauses, insomnia, or restless legs can interfere with sleep quality and may warrant evaluation by a sleep specialist.

One athlete may spend more time in restorative deep sleep, while another may sleep more lightly, Garley explains. Two runners can log the same duration and wake up feeling very different.

Durmer cautions against depending on sleep scores to diagnose these feelings. A device might say you slept well when you actually feel terrible, or report a poor night’s sleep when you feel your absolute best. “Don’t use a number,” Durmer says. “Use how you feel.”

A simple written log including your sleep and wake times, perceived recovery level (from absolutely wiped out to this is the most rested you’ve ever been), and, perhaps most importantly, your workout quality, can help you identify patterns in your sleep without becoming fixated on a proprietary score.

“Schedule your sleep, just like you do your workouts,” Durmer says. “Most people think of sleep as what you do at the end of the day. It’s actually the beginning of tomorrow.”

Treating sleep as part of training cannot guarantee a PB. But it can help you absorb more of the work you are already doing and arrive at the starting line prepared to use the fitness you have built.

Use these strategies to better prioritise your sleep.

1. Actually Put Sleep on Your Schedule
Schedule your sleep the same way you do your mileage, strength work, and nutrition instead of leaving it to whatever time remains in your day. Expand it when training volume or intensity increases; an extra hour can do wonders for recovery, and protect it especially following singular hard workouts.

Durmer also suggests scheduling more than your normal duration of sleep for up to three days following your race to ensure your body has the recovery time it needs after your hardest effort.

2. Create a Consistent Wind-Down Routine
Building a repeatable 15- to 30-minute routine before bed is one of the simplest strategies that can help ensure you maintain each of the “DTQ” elements of sleep, Durmer says. In addition to reducing light and eliminating screens, reading for pleasure and practising calming breathing exercises can help your body settle into sleep more easily.

Durmer recommends a warm (not hot!) shower, followed by a brief cooling-off period before you climb under the covers. Limit late-night caffeine and alcohol consumption, especially in-season, which can also interfere with sleep.

3. Avoid Exercise Right Before Bed
A study published in 2025 and involving more than 14 000 participants over the course of a year (more than four million nights of sleep) showed an association between evening exercise – particularly highly strenuous activity – completed less than four hours before bedtime and delayed sleep onset, shorter sleep duration, lower sleep quality, higher resting heart rate, and lower heart rate variability, all of which negatively affect recovery.

While Durmer recommends morning or midday exercise for every athlete, he also understands this schedule is simply not possible for everyone. So, if evening is your only opportunity to run, try to finish your workout two hours before you plan on going to bed—at least. Your nervous system needs time to calm down after exercise, and the process often takes two hours or more, Durmer explains. If you don’t, you elevate your risk of the negative effects outlined in the study.

After evening workouts, stretch, foam roll, and do calm breath work to help the wind-down process, Durmer says.

4. Create a Sleep Buffer Before Races
Durmer recommends adding 15 to 60 minutes to your nightly sleep allotment in the weeks and days leading up to a big race. It won’t create extra fitness gains, but it can help provide a buffer against anxiety, travel, and schedule changes from disrupting prerace sleep.

5. Use Naps as a Supplement
Let’s be real: Most of us who work full-time jobs and have families or social obligations may not be able to take advantage of midday naps like pro runners do. However, for the lucky few with a free Sunday afternoon every once in a while, Durmer says napping can serve as a great supplement for nighttime sleep.

A 2021 review of 14 sleep studies outlined that for athletes, longer naps (90 minutes, ideally) resulted in better improvement in physical and cognitive performance and lower induced fatigue in those who are chronically sleep-deprived. Meanwhile, another meta-analysis published in 2024 examining the health outcomes of habitual nappers found the best duration is 30 minutes or less, which may fit better into your schedule.

Durmer does recommend 60- to 90-minute naps if you’re looking to increase your daily sleep duration, as it can help you feel more refreshed. However, he also says regularly needing naps to function normally despite adequate time in bed may indicate poor sleep quality and may require a specialist’s care.

This article was first published on the Runner’s World USA website.

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ASA’s statement comes on the back of a decision by the Comrades Marathon Association (CMA) not to re-affiliate with KwaZulu-Natal Athletics (KZNA) after a Special General Meeting held on August 1 in Pietermaritzburg. That meeting followed an ongoing feud between the provincial federation, KZNA, and the CMA over unpaid licence fees from the 2026 race and the planned date for the 2027 event. The CMA had previously sought to affiliate only with the national body, Athletics South Africa (ASA).

“ASA wishes to advise its Member Federations, affiliated clubs, athletes, technical officials, partners and the public that the 100th Comrades Marathon is not sanctioned by Athletics South Africa,” a statement read. “This position follows the failure of the event organisers to recognise and comply with the governance and regulatory framework governing athletics.

“Despite extensive engagements undertaken in good faith by Athletics South Africa and its member federation, KwaZulu-Natal Athletics (KZNA), the organisers have not satisfied the requirements necessary for sanctioning under the constitution, rules and regulations of KwaZulu-Natal Athletics, Athletics South Africa and World Athletics.”

Despite the ongoing feud, Comrades on Wednesday launched the 100th running event with the 2027 race campaign, The Greatest Story Ever Run, and a special 100th edition race logo. The winning campaign slogan was chosen from just over 200 submissions from the greater Comrades Marathon community, and ties in with the storied history of the Ultimate Human Race.

The Comrades Marathon was first run in 1921 and has taken place nearly every year since, except for five years during the Second World War (1941-45) and two years during the COVID pandemic (2020 and 2021). The 2027 edition of the race will not only be the 100th edition overall, but also the 50th edition of the traditional Down Run route, starting in Pietermaritzburg and finishing in Durban.

Speaking about the race slogan, CMA General Manager Alain Dalais says, “The Comrades Marathon has such a rich history, from the pioneers of the 1920s who ran to pay tribute to their comrades in arms from the Great War, to the hundreds of thousands of runners who have shaped the legacy of this phenomenal event by adding their own stories to Comrades Marathon lore over the past century.”

“Now in 2027, we get to add a glorious 100th chapter to this story as we celebrate the centenary of one of the world’s greatest running events, and we invite our 2027 entrants to honour those who came before them while contributing to this next chapter of the race. The Greatest Story Ever Run is timeless, memorable and distinctive, making it ideally suited as the official centenary slogan to honour history, run the legacy, and be part of the Comrades Marathon story.”

Record Field Expected
The increased entry cap of 28 000 will make the 2027 race the largest ever edition of the Comrades Marathon. The 2025 race currently holds the record for the Down Run, with 24,172 entries, while the Up Run in 2019 had 24,636 entries. The cap has been increased for next year to enable more participants to be part of the centenary edition, says CMA Race Director Sue Forge.

The increased entry cap of 28 000 will make the 2027 race the largest ever edition of the Comrades Marathon.

“The decision to increase the entry cap to 28 000 has been carefully considered and is supported by extensive operational planning. While we want as many runners as responsibly possible to experience this historic centenary race, the safety of our participants, volunteers, spectators and communities remains our foremost priority,” says Forge.

“We are working closely with the host municipalities, emergency services, traffic authorities and our operational partners to strengthen traffic management, transport, crowd control and venue operations, ensuring that the increased field is accommodated safely, and that the high standard of the Comrades Marathon experience is maintained.”

With the finish moving to the Kings Park precinct, the 2027 route is expected to measure approximately 91km. The official distance will be confirmed once the course has been formally measured after the completion of ongoing roadworks, which are expected to shorten several sections of the route. The 2025 Down Run, which finished outside People’s Park near Kings Park, measured 89.98km, while the longest route in Comrades Marathon history was the 92km course run in 1971.

“The sports fields within the Kings Park precinct offer significantly more space for the finish area and race village, allowing us to create a safer, more efficient and more memorable experience for runners and spectators. The expanded precinct provides greater flexibility for runner flow, medical and recovery services, hospitality, transport and post-race operations, while giving us the opportunity to develop a truly fitting finish for the historic 100th Comrades Marathon,” says Forge.

The CMA also announced that entry fees for the 2027 race will remain unchanged. “Entry fees have not increased since 2022, reflecting the CMA’s continued commitment to keeping the Comrades Marathon as accessible as possible, particularly as we prepare to welcome runners from around the world to the historic 100th edition,” says Forge.

The entry process for the 2027 Comrades Marathon will open on Tuesday 25 August 2026, and will take place in three phases. The first window of the process will be reserved for Green Number Club athletes, as a token of appreciation for their years of commitment to the Comrades Marathon, as well as Yellow Numbers (those on the verge of earning their Green Numbers). The second window will offer an exclusive opportunity for CMA Members to enter, followed by a third window for general entries. More detailed information on the entry process will be shared by the CMA later.

Centenary Celebrations
The 2027 event will include special centenary celebrations in both the build-up to the race over the next nine months and on race-day itself, and CMA Chairperson Mark Leathers says the Comrades Marathon organising team is already gearing up for one of the biggest years in the event’s history.

“Our 2027 race will be the largest edition of the Comrades Marathon yet, and we know that this launch is just the beginning of an incredibly exciting build-up to the next Down Run, and the start of an exciting next century of the race. The CMA is committed to ensuring an unforgettable experience for all our runners, supporters and partners next year, and the coming months are going to include many centenary activities that will culminate in a spectacular celebration of the Ultimate Human Race,” said Leathers.

QUICK FACTS

Race Date: Sunday 13 June 2027
Direction: Down Run – Pietermaritzburg to Durban
Start: Pietermaritzburg City Hall
Start Time: 05:00
Finish: Kings Park Rugby Precinct, Durban
Distance: Approximately 91km – the official distance will be announced once official course measurement has been concluded
Time Limit: 12 hours – on-route intermediate cut-offs will be announced in due course
Entry Cap: 28,000
Race Slogan: The Greatest Story Ever Run

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…I realised a few key changes made to training and race day helped me finally beat my goal and clock in a new PB…

“I think most people forget that your body doesn’t know the difference between intentional training stress and all the other life stress you have. Stress is stress,” says Matt Meyer, a certified run and strength coach based in Colorado, and host of the Runner’s World USA ‘How to Run Faster programme.’ “And much like mileage, it can really add up and run you down pretty hard.”

A high level of stress certainly played a role in me falling apart early in the race, but another setback was a lack of confidence in my ability to hit and maintain the pace to meet my goal.

I felt nervous all morning waiting in Staten Island, questioning whether I could make it happen. And those nerves made me nauseous, forcing me to stop fuelling around the 16km mark, and leading me to finish the race seven minutes slower than the first time I conquered the five boroughs. I ended up with a finish time of 4:33:24.

In fall 2024, I got the chance to run NYC again. You could consider it redemption (and I was certainly intrigued by that possibility), but I was also enjoying running so much when training for a destination half marathon that I floated right from my half plan into the Runner’s World Break 4 Hours marathon plan.

When comparing the two training cycles from 2021 to 2024, I realised a few key changes I made to training and race day that helped me finally beat my goal and clock in a new PB of 3:49:07.

1. I Quit Checking My Pace During Long Runs
In my last marathon build, I really started to dread long runs. I remember slogging through a 30km run feeling completely over it around 8 kays. I viewed my weekend mornings spent clocking miles more as a time suck than a privilege. I didn’t want that to happen this block, and after working on a series of stories about the benefits of zone 2 running and the long slow distance run, I figured I should just ignore my watch and focus on enjoying each kilometre at a leisurely pace.

To do that, I cued up audiobooks I looked forward to listening to (I’m a big fan of celeb memoirs on the run), found looped routes where I didn’t have to retrace my steps (a real mind game for me), and even called a few family members midway through some kays (an easy way to keep the pace conversational). By doing that, I kept my pace steady and truly easy. Because the effort felt good and relaxed, I no longer dreaded going out. And fun fact: It took me a minute longer to run my 22-miler in training than it did the actual marathon.

Kai Ng, certified run coach, says the most common mistake runners make when they have a time goal is getting obsessed with goal pace and doing every run at that speed. This can not only mess with you mentally if you miss the pace, but also exhaust you, he says.

He also points out two major ways easy pace can pay off during training. The first: It helps to lower the risk of injury. “The faster we run, the more impact we create on our joints and the higher the risk of injury,” Ng says. And if you’re injured, you can’t run and therefore can’t get faster. “Easy runs keep you healthy because you’re only working at about 60 percent of your all-out effort.”

The second advantage of slower running: It allows you to go harder during speed workouts. “You can run fast all the time, but guess what? You will never hit a new top speed because you are so tired by the time you show up in the speed workout,” Ng explains. “But if you do most of your runs at an easy effort, you will show up to your speed workout and have enough energy to hit a brand-new top speed.”

In addition to my easy runs, I did even easier aerobic efforts on my bike nearly every Friday (and sometimes Monday). While I ran four days per week, many of the time-based RW training plans call for five or six. Instead of hitting every mile on the plan, I switched up my form of exercise. I think that not only kept me healthy but also kept up my motivation for running.

2. I Consistently Did Tempo Miles
Okay, for a few long runs, I did check my watch, but just for a couple of kilometres in the middle when I was vying for a tempo effort. I also clocked speed workouts every Wednesday, ranging from 400s to 1500m repeats.

I know these harder paces helped me physiologically – like by improving my lactate threshold and my VO₂ max, for example – but this is where I saw some of the biggest improvements in my mental game.

I don’t think I got comfortable with holding onto a harder pace for longer distances until this training cycle. By pushing my speed endurance in the longer workouts, I finally realised what it felt like to mentally accept discomfort… and still keep going.

Ng says tempo and threshold efforts will do this for runners. Because the effort lies just below too hard, it teaches you to “get comfortable with the uncomfortable.” These runs show you that you can keep trekking while carrying that discomfort, allowing you to go farther and farther at a harder effort.

In addition to my long, slow runs, these workouts really gave me the confidence I needed for race day. I knew if I was still breathing well, running strong, and maintaining my posture, I could hold onto a more difficult pace.

This payoff definitely showed up in the later kilometres of the marathon. Even as I reached the 32km mark, my fastest split of the day, I knew I could keep running hard because I had practised it in training. I tuned into maintaining a stronger stride through those last 10km, and it allowed me to maintain a consistent speed that was faster than my previous marathon finishes.

3. I Added More Weekly Kilometres to My Schedule
I never reached a 65-kilometre training week until a couple of weeks before my 2024 marathon. In my last buildup, I only ran three days a week. It’s what worked for me at the time, as I preferred to run every other day. But in this block, I got to a point where I comfortably ran Tuesday through Thursday, and then did a long run on the weekend. Adding those extra kilometres seemed to pay off.

“Runners, especially everyday people who work a 9-to-5 job, believe that endurance is only built on the long run,” Ng says. So they skip midweek workouts. But in reality, he emphasises, a lot of your endurance is based on your weekly mileage.

Meyer agrees, saying easy runs (including conversationally paced long runs) make up a bulk of your training block. “That’s where we build our aerobic endurance, increase mitochondrial density, and just get used to long time on feet,” he explains. “It also allows us to build our fitness while not stressing the body too much, giving us time to adapt to training load and recover from our harder sessions.”

Looking at training as a whole, not just the long runs or the speed workouts, also shows that it’s not just one workout that makes a difference in your performance, Meyer says.

“Yes, we want to have those confidence boosters throughout the cycle, but it’s truly the sum of our weeks of training that moves the needle,” he says. “One big killer run is never more important than the whole week, the whole month, etc. So, when we’re able to step back and take the macro view of our training, we can see how that week-to-week consistency is where the magic lives.”

Consistency is king when it comes to results, and I kept that up throughout training.

4. I Actually Practised My Fuelling Strategy
Never have I ever snacked on more salty crackers than I did the day before the marathon. In fact, I think I ate an entire box of Salticrax.

I also ordered extra rice at dinner (with a mix of chicken and veggies – my typical dinner, which I made sure to get at a restaurant I researched ahead of time), so I could snack on it before bed. You could say it was the most committed to carb loading I had ever been for a marathon (this was my fourth).

Like me, in addition to carb loading, you’ve probably also heard that you should practice your nutrition strategy throughout training, particularly during long runs. Of course, there’s a difference between hearing the advice and actually putting it into practice. But during this training cycle, I did.

You can’t outrun a bad fuelling plan. It will catch you and you will bonk your whole face off.

On every long run that lasted about 20km or more, I began fuelling five kilometres in and every fifth kilometre after that (so about every 30 minutes), taking half a gel. This way, I got in the recommended 30 to 60 grams of carbs per hour, without wrecking my stomach. (Some dietitians recommend even going up to 90 grams per hour!)

I tried the same gels throughout training as I used on race day, and followed that same strategy from start to finish. I counted out how many gels I would need to make it through the full marathon, brought two extras just in case, and made sure to eat them soon before a water station so I could wash them down with some hydration.

I never hit the wall, unlike my last attempt in NYC, in which I slowed down by kilometre 16, and way down by kilometre 32. Meyer puts it simply: “You can’t outrun a bad fuelling plan. It will catch you, and you will bonk your whole face off.”

5. I Started the Race at a Truly Easy Effort
Ng points out that while fuelling definitely plays a role in helping people hit their goal time, even if you took “a whole garbage bag full of gels” and started the race at a pace above your fitness level, you still won’t break the time barrier. In other words, the real secret to PB success is pacing strategically.

That holds true regardless of how well you trained (or fuelled): If you start too fast, you just won’t be able to hold on. “Athletes mistake feeling good for running a proper pace,” Ng explains. “If you’re somebody who doesn’t know how to maintain your composure during the race, you still won’t hit your goal.”

To avoid this, you need a pacing plan going into race day. “You can’t wing it, unless you are so in touch with your fitness, your feelings, and your body, and things like that, which is not easy,” Ng adds.

Meyer agrees, pointing out the most important skill when running a marathon: patience. “It’s a long and fickle distance that you will start out feeling great; you’re tapered and ready to rock. But patience is the key, and what might have felt great at kilometre three, might not feel the same at 32,” he says.

My game plan going into the race was to actually start a little below a 5:30/km pace. That’s mostly because I felt so good in training and my Garmin Race Predictor said I could clock a 3:40, so I used that as an indicator that I could go even faster than the sub-four pace. But I kept checking in with my breathing, my posture, and my effort level throughout the entire race, and especially in the first half. (My earbuds dying before the three-kilometre mark helped me look inward a little more!)

6. I Wrote Down My Goal, and Believed in It
I wanted to trust I could break four hours. My training was solid. I hit the paces (and then some) for my workouts, and I felt prepared to put in the effort on race day, despite how hard it might get. I wrote down in several journals: “I will break four hours in the marathon this year” to really put it out into the universe and remind myself of my capabilities.

The night before the marathon, I lay with my legs up the wall in my hotel room, focusing on deep breathing and visualising the race. I pictured myself conquering tough stretches of the course, like the quieter streets of Brooklyn, the incline and sounds of heavy breathing on the Queensborough Bridge, and maintaining speed through the nearly 1.5km hill that kicks in around kilometre 37. That personal reassurance and positive self-talk tipped my confidence in the right direction…a much different feeling from when I stood on the starting line in 2021, talking myself out of my ability to break four.

I carried that confidence through every kilometre on the route, while having fun high-fiving spectators and hugging friends. I finished even faster than I thought possible for me – a boost to my athletic ego – and still enjoyed the adventure of racing through the five boroughs of New York City. I couldn’t have had a much better day. So maybe now I can retire from the distance.

This article first appeared on the Runner’s World USA website.

The post I Broke 4 Hours in the Marathon Thanks to these Training Tweaks appeared first on Runner's World.

…runners can look forward to many enhancements designed to deliver an even better race-day experience.

The 2026 edition marks an exciting new chapter. While the event builds on its reputation as one of Gauteng’s premier road races, runners can look forward to many enhancements designed to deliver an even better race-day experience.

A brand-new start and finish venue at Rietondale High School will provide a spacious race village, easier access, improved spectator viewing areas and a vibrant atmosphere where runners, supporters and exhibitors can come together to celebrate the sport.

The route itself has also been refined. Fast, predominantly flat and scenic, it winds through Pretoria’s beautiful eastern suburbs beneath the city’s famous Jacaranda trees in full bloom. Whether you’re chasing an early Comrades Marathon or Two Oceans Marathon qualifier, aiming for a personal best, or simply enjoying a memorable morning on the road, this route offers something special for every runner.

The organisers have also focused on improving the flow of the event from the moment participants arrive at the start line. Improved start procedures will ensure a smooth and enjoyable race-day experience, and will include a seeded corral start system. 

Although the new venue provides a wide starting area, the staggered start will improve runner flow, reduce congestion, and enhance service at refreshment stations along the route. Official seeding and wave starts will be introduced for the 10 km, 21.1 km, and 42.2 km races, with runners allocated to seeded corrals based on their qualifying performances.

aQuellé, the Official Hydration Sponsor, will welcome runners at the finish with refreshing hydration, supported by enthusiastic volunteers who will cheer participants on as they cross the finish line.

Whether you’re an experienced marathoner or taking on your very first race, there’s a distance to match your goal:

• 42.2 km Marathon – 06:00
• 21.1 km Half Marathon – 06:00
• 10 km Run – 06:10
• 5 km Fun Run/Walk – 06:20

The event will again host the AGN Marathon Championships, adding further prestige to an already impressive race calendar.

Beyond the competition, the event is about bringing the running community together. Athletics clubs from across South Africa, families lining the route, passionate volunteers and thousands of runners combine to create an atmosphere that is welcoming, energetic and uniquely Pretoria.

Participants entering online can also purchase the official 2026 event T-shirt, while every finisher will receive a brand-new commemorative medal to celebrate their achievement.

As the Sportsvendo team explains: “We’re not chasing the title of South Africa’s largest marathon again. Our focus is on creating the greatest marathon experience for every runner and walker in 2026.”

Whether you’re chasing a qualification, a personal best or simply looking for an unforgettable spring race, the aQuellé Jacaranda City Marathon Challenge 2026 offers the perfect opportunity to experience Pretoria at its purple best.

This October, gather your running club, training partners, family and friends and discover why thousands of runners are choosing to run through the Jacaranda City. Entries close on 20 October 2026, unless the race reaches its capacity before the closing date.

Information Websites: www.sportsvendo.co.za www.farananiac.co.za www.entryninja.com

ENTER NOW!

The post Fast, Flat and Loads of Fun: The aQuellé Jacaranda City Marathon Challenge appeared first on Runner's World.

Not only does it offer a chance to smell salt air and listen to waves crash as the miles tick by, but running on the sand also provides strength and endurance benefits that you don’t get from your usual daily training.

…running on the sand also provides strength and endurance benefits that you don’t get from your usual daily training.

When you run on firm ground, you absorb less elastic energy – which is stored in your tendons – compared with when you run on a soft surface like sand. This means you don’t have to work as hard, says Martyn Binnie, PhD, a performance scientist and sports physiologist at the Western Australian Institute of Sport.

But because sand absorbs more of that energy, you have to generate more force with your muscles to keep moving forward. How much more force? A study published in The Journal of Experimental Biology found that running on sand requires at least 1.6 times as much energy expenditure as running on a firmer surface.

Soft, loose sand is where you’ll score the most benefits, says Binnie, but even firm, packed-down sand can boost your performance. “Firm sand near the water is still about 5 to 10 percent softer than grass,” he explains. “But if you want the big benefits, you need to aim for the soft stuff.”

Tougher workouts aren’t the only benefit of hitting the sand. Experts offer insight on the strength and stability gains you can reap from miles on the shoreline, as well as the risks, so you can make the most of your runs on the beach this summer.

Benefits of Running on the Beach
When you run on sand, your hip- and knee-stabilising muscles work nearly twice as hard, according to a study published in the European Journal of Applied Physiology. That increased effort raises both your heart rate and blood lactate threshold, says Binnie. This means your cardiovascular system gets a greater stimulus, without the added stress of having to run faster or farther.

Additionally, we change our mechanics when we run on sand. According to Binnie, we naturally adopt a different technique and vary our range of motion to avoid slipping sideways and backwards. And interestingly enough, when we do this, the joint angles around the hip, knee, and ankle are similar to those normally seen during faster running speeds on firm ground.

What does all this mean? Binnie says, theoretically, that if you want to improve your speed, running on the beach can help augment those helpful training adaptations.

Does Running on Sand Reduce Injuries?
Sand is markedly softer and more compliant than the roads and sidewalks, and it beats even grass, a gentler surface many runners turn to,by a large margin. “With every foot strike, there is almost four times less impact force on soft sand versus firmer ground like grass,” says Binnie. And those greater impact forces may be linked to muscle damage.

In a small study coauthored by Binnie, researchers found that blood levels of myoglobin, a marker of muscle damage, were significantly greater after running on grass than after running on sand. Keep in mind that lower impact forces do not directly translate to lower injury risk. This is because running injuries depend on a multitude of factors, such as training load, individual biomechanics, and recovery (just to name a few).

That said, recent research does show that softer surfaces reduce the amount of shock that travels through the shin upon foot strike. As a result, researchers believe this could help reduce the risk of tibial bone stress injuries for some runners.

But there’s a flip side, too. While the risk of tibial bone stress injuries may be lower, the chances of other injuries—like a sprained ankle or tendinopathy – rise, says Armin Tehrany, MD, an orthopaedic surgeon and founder of Manhattan Orthopaedic Care. An uneven surface and constantly shifting ground underfoot are to blame, he explains. But as long as you exercise caution, those are two factors that can also enhance your workout.

“You’ll have to work harder [to stay balanced], and as a result, you will get a better workout if you spend the same amount of time on sand,” he says.

In a small study published in the Journal of Sport Sciences, researchers implemented a preseason conditioning program in which athletes trained on sand and grass surfaces. At the end of eight weeks, the athletes who trained on sand had significantly greater increases in VO₂ max compared with the grass athletes. And despite the greater effort required for sand training, those athletes reported roughly 10 percent less muscle soreness than those training on grass.

Risks of Beach Running
You should, of course, be smart about clocking miles on sand. Ease into any new training technique slowly to minimise soreness and reduce injury risk. Always warm up before your beach runs, giving special attention to your calves, hamstrings, and glutes, as you activate these muscle groups even more on the sand than you do on the pavement. And most importantly, go slower than you think you have to.

Because sand is harder to run on, Binnie suggests giving your body two weeks to adjust before increasing time and intensity. Tehrany suggests also aiming for time, not distance. That way, you’ll get a more challenging workout in the same number of minutes than you would on the road.

Finally, when it comes to running barefoot, Tehrany says to think twice before ditching your shoes. Keeping them on makes an ankle or foot injury less likely because your shoes act as an ankle stabiliser and provide the elevated heel and arch support that your feet are used to, he explains. Additionally, they provide protection against shells, rocks, and any stray glass or sharp objects buried in the sand.

If you don’t want to lace up your daily trainers, it can be a good idea to opt for a minimalist shoe. Having at least a thin rubber sole between your foot and the sand gives you some protection, while also allowing for more flexibility underfoot. (But know you need to ease into this type of shoe, too, if you haven’t run much in them before!)

What Workouts Should I Do on the Beach?
How often you hit the beach, and in which way, depends on your personal fitness and goals. So, if you’re just starting out on sand, don’t jump into an intense speed workout right away. Binnie suggests doing long, slow runs on the beach when you’re not gearing up for a road race.

“The greatest difference in energy cost between sand and firm surfaces occurs at slower running speeds, as you spend more time in contact with the surface during foot strike,” he explains.

You don’t even have to commit to a full run on the beach to reap some benefits. A great way to start can be as simple as doing your usual run on the roads and finishing the effort with a series of strides on the sand.

Tips for Running on the Beach
Check the Tides
A low tide creates the most level, hard-packed surface for running. As the water ebbs, it leaves hardening sand behind that’s still forgiving, similar to a soft trail underfoot. Ideally, you want to run at the lowest tide of the day, or an hour or two around the lowest point, and stay close to the water’s edge without getting your feet wet. In beach communities, local newspapers print high and low tide times each day, and there are several mobile apps and online resources for tide charts.

Be Mindful of Your Knees
Some beaches have more slanted surfaces than others, but even the most level beaches, at the lowest tides, have some slant to them. And generally speaking, the higher the tide, the more angled the sand, which can wreak havoc on your knees and hips. Make sure you run both directions on the beach to allow both legs to manage the unevenness. If you feel any knee or hip pain, stick to the roads or level trails.

Gear Up
Sunscreen is essential to protect yourself from the reflective rays coming off the water as well as the rays from directly overhead. Sunglasses and a hat or visor are also helpful in keeping you comfortable and focused on your run. Because sand can get in your shoes, wear socks that ward off blisters. If your sock and shoe combo still isn’t abating the rub, try a lubricant, especially when you’re headed out for a longer run or if you expect your feet to get wet.

Take Advantage of Where You Are
Nothing caps off a run on the beach better than a jump in the ocean (and thank goodness for quick-dry gear).

This article first appeared on the Runner’s World USA website.

The post Running on the Beach Can Boost Your Fitness appeared first on Runner's World.

In other words, your entire training plan should prepare you for the last 10km (or so) where your legs get heavy, and you’re fighting to get to the line.

“The last few kilometres are definitely a different breed, and people react either one of two ways,” says Christine Rockey, RRCA-certified run coach, certification instructor, and principal lecturer at a US University. Runners are either extra motivated to push to the finish line and get it done, or they trek through the final miles in agony, wondering how they’ll possibly make it to the end, she explains.

You don’t have to let fear around the final kilometres get in the way of having a successful race finish. From specific workouts to minor lifestyle tweaks, these training tactics help you hold your pace in the late stage of the marathon and confidently pass competitors as you cross the finish line.

1. Simulate Late-Race Fatigue
Incorporating specific workouts that target fatigue resistance is a straightforward way to prepare your body and mind for the final miles of the marathon.

Rosetti generally recommends incorporating one of these workouts every three to four weeks throughout your buildup. You can choose which workouts are best for you, but remember that a marathon-pace long run can act as a good way to test your fitness when you’re about a month out from race day, to see if you’re really prepared to hold your goal race pace.

Marathon Pace Workout
Why it works: Every runner should include marathon pace miles somewhere in their training, Rockey agrees, particularly in the later parts of long runs. She explains a marathon pace long run builds the confidence you need to hold your speed when you fatigue.

Marathon pace should feel just a notch above easy pace or about a 5 or 6 on a scale of 1 to 10 for rate of perceived exertion (RPE), with 10 being maximum effort. Easy pace hits around a 3. “If you’re finding your marathon pace is hard in a long run, especially if you’re only doing eight kilometres at that marathon pace, then you might need to reconsider your goal marathon pace,” to something more manageable, says Rockey.

How to do it:

1. 5km at easy pace to warm up (RPE 3)
2. 8km at goal marathon pace (RPE 5)
3. 5km at easy pace to cool down (RPE 3)

Progression Run
Why it works: Rockey also finds long progression runs help make you a more successful, consistent runner. “We encourage our athletes to run negative splits because that means you’re not pushing it too hard in the beginning,” Rockey says, which sometimes leads people to fall off their paces by the end of their efforts.

This workout teaches you how to aim for negative splits and avoid starting too fast before you get to the end of your effort, Rockey explains. Because you’re only going as fast as your marathon pace, you should be able to hold that effort without burning out.

How to do it:

1. 8km at an easy pace to warm up (RPE 3)
2. Decrease your pace by about 15 seconds every 3km for about 6 to 12km, depending on where you’re at in your plan for your weekly long run (RPE 5-6)
3. 8km at an easy pace to cool down (RPE 3)

Threshold Work
Why it works: Threshold pace generally improves your speed endurance and helps you hold onto faster paces through fatigue, Rosetti says.

A threshold kilometre in the middle of a long run – though a pace you’ll never touch in the marathon – leads to fatigue but doesn’t fully burn you out, he adds. The downshift back to goal marathon pace at the end gives you the confidence you can handle running marathon pace when you’re really tired. This makes you a more well-rounded runner by adding variation of paces to your training, improving endurance and fatigue resistance at once.

As an example, a four-hour marathoner running at least 50km per week might consider the following:

1. 1.5km at easy pace (RPE 3)
2. 6.5km at goal marathon pace (RPE 5)
3. 1.5km at threshold pace (can stick to 30-35 seconds faster than goal marathon pace, or roughly an RPE 7)
4. 6.5km at goal marathon pace (RPE 5)
5. 1.5km at easy pace (RPE 3)

Bunched Long Runs
Another method to simulate fatigue would be opting for a bunched long run, Rosetti suggests, where you run 16km at easy pace, then 12 to 15 hours later, run 16 to 20km at your goal marathon pace. Within that timeframe, you’re bunching them close enough together to give yourself a break and reduce the risk of injury, while still physiologically running on fatigue in the second session.

2. Spend More Time on Feet Outside of Running
While logging a 20- to 22-mile peak week long run is a classic way to prepare for the marathon, Rockey says another aspect to consider is what you’re doing outside of those long runs. Instead of immediately spending the rest of your weekend horizontal on the couch or remaining sedentary, Rockey suggests doing something else mildly active for the rest of the day after your long runs to mimic continued fatigue in your legs. This goes for easy runs and harder workouts, too.

Spending more time on your feet can look like regular weekend activities, including taking your kids to soccer practice or grocery shopping, standing or taking walk breaks more often at a desk job, or even going for a daily walk. This can also help promote blood flow in your leg muscles to help with recovery and avoid getting too stiff or sore.

3. Lock in Your Running Mechanics
Long runs and spending time on your feet help condition you to handle running through late-race fatigue, but homing in on your running mechanics is also a crucial piece to preventing form breakdown late in a race, Rosetti says. One way to do that is through short, fast repetitions, like a 200 metre workout.

“For a marathon, you want to be as economical as possible, so you’re not wasting energy,” Rosetti says. “If you’re very inefficient and waste a lot of energy, then you’re going to suffer more at the end of these long races.”

200 metre workout:

1. Warm up with 1.5 to 3km of easy running
2. 8 x 200 metre repeats near your mile pace, with 200 metre jogging recovery between
3. Cool down with 1.5 to 3km of easy running

Rosetti explains that incorporating short speedwork that makes up about five percent of your weekly mileage from the beginning of your training plan helps establish a solid running economy before getting into mileage increases and longer runs.

“No matter what race you’re training for, all these different workouts work as sort of a family to improve your fitness for the endurance event,” says Rosetti. “That’s the best way to improve your economy, so you need to be doing that in conjunction with your other types of workouts and long runs.”

4. Fuel From the Start of Training
The earlier in your training that you can start fuelling, the better off you’ll be in the final miles, our experts agree. Aim to grab fuel on your first long run, especially those longer than 90 minutes and even those that include marathon or threshold miles (especially those!). The typical recommendation is 30 to 60 grams of carbs per hour, but that can go up to 90 grams for race day. The key is starting small and working your way up to taking in more fuel.

Rockey adds that we typically can store about 2,000 calories in our systems at a time, which will get many runners to around mile 20, or when most runners tend to hit the wall. But you want to practice taking in fuel well before your stores are empty.

Rosetti urges runners to consider training your gut from day one of training so your body gets a chance to become more efficient at storing and processing fuel on your runs. Many runners don’t practice fueling enough and then wind up running underfueled and falsely attribute their race-day issues to undertraining. “You could do all these long runs, do the rep work, do all the right training, but if you’re not getting enough carbs per hour, forget it,” he says.

5. Create a Mental Plan
Every runner needs a mental plan or mantra to dig deep during hard miles. There’s a reason for the saying, “When your legs get tired, run with your heart.” Rockey’s go-to tip for pushing through is doing mental math, specifically figuring out how long it takes her to complete a kilometre. For runners who aren’t super fond of mental math, you may also recite your favourite poem or song lyrics, Rockey adds.

Trying out a few different mental tricks throughout training, like during your marathon pace training runs, will help you land on a mantra or method to push through exhaustion in the final miles.

6. Consider Your Hard Work
Remember: The final kilometres of the marathon only last a matter of minutes compared to the months of training it took to get there. Most marathon training plans require at least 12 weeks of training, but often 16 weeks or more – that’s four to five months of regular running, which allowed you to get stronger and faster.

Your performance in the final kilometres is built from months of training where you’re tired, busy, recovering, and putting in the work – not from one epic long run, Rosetti explains. So trust in how much time you’ve given yourself to train and the adaptations that happened along the way. Think back on all the runs you pushed through to get to the finish and celebrate those months of hard work!

This article first appeared on the Runner’s World USA website.

The post Worried About the Final Marathon Miles? Train to Finish Strong appeared first on Runner's World.

After returning to South Africa in 2023 with a sub-four-minute mile and a 13:28.95 personal best over 5000m, earned during a highly competitive US NCAA college career, Kusche set about building his credentials on the road.

A 28:56 at the Absa Run Your City Gqeberha 10K in 2024 was followed by a 2:20:12 42.2km debut at the Sanlam Cape Town Marathon six months later, and fourth position at last year’s Soweto Marathon signalled that his transition from track to road athlete was complete. On 14 June, Kusche celebrated a record-breaking run at the 99th edition of The Ultimate Human Race (Comrades Marathon), when he clocked 5:15:56 to smash the previous Up Run record by more than eight minutes.

The 28-year-old reveals that 10km running remains the basis of his ultra-marathon success, which is why Kusche is eager to test himself against the speed merchants at the Tshwane event.

“It’s very important for me to run a fast 10km because I train as a marathon athlete year-round and then I just switch to Comrades-specific training in March. And if you want to be a good marathoner, you must be able to run a good 10km. So I’m hoping to be able to run a good race in Tshwane. I’d love to see if I can run sub-30 minutes, which should be a good time at altitude. I’m curious to see how well I can do. I’m in decent shape, and I’m really looking forward to this.”

If Kusche can break 30 minutes, then he could find himself in the lead bunch running alongside the likes of Kenya’s Salem Kibet. Last year only ten men were able to break the 30-minute barrier at the notoriously hilly course, where Kibet will line up as one of the pre-race favourites.

After taking second place behind the iconic Joshua Cheptegei at last month’s Absa Run Your City in Durban, in a lifetime best of 27:29, Kibet is hopeful of securing victory this time around.

“My target is to improve on my performance from Durban and compete for the win,” says Kibet. “Finishing second in Durban was not easy, especially running alongside a great athlete like Joshua Cheptegei. That experience taught me a lot. I thank God for the opportunity, and I am looking forward to giving my best in Tshwane.”

The post Comrades Champion Ready to Challenge the 10km Specialists appeared first on Runner's World.

Building on the trusted DNA of the original Genesis, this new edition refines the platform with increased responsiveness, improved grip and an updated chassis construction to create a more fluid, confident ride on challenging terrain.

…delivering cushioned landing and energetic rebound while maintaining the stability needed on technical terrain.

Genesis 2 has an updated optiFOAM midsole, delivering cushioned landing and energetic rebound while maintaining the stability needed on technical terrain. Combined with an improved rocker geometry, the platform promotes smoother transitions and a more dynamic stride, helping runners maintain rhythm and efficiency across varied surfaces and changing elevations.

To reinforce confidence on uneven terrain, Salomon redesigned the activeCHASSIS™ system. Integrated into the midsole construction, it provides guided support and stability while preserving freedom of movement, allowing runners to move naturally and confidently through technical sections, rocky descents and unstable ground.

Underfoot, the updated All Terrain contaGRIP® outsole has been developed to deliver reliable traction in all conditions. Featuring a revised lug geometry with 4mm lugs, the outsole improves grip on all terrains.

The upper features a lightweight, breathable Matryx® construction, woven from durable technical fibres to resist abrasion while maintaining airflow and flexibility. Built for demanding environments, it balances long-lasting durability with breathable comfort, making the Genesis 2 especially suited for warm weather, humid conditions and extended days on trails.

This shoe is ideal for:

Runners who want a single shoe capable of tackling varied terrain with confidence: the Genesis 2 makes a compelling case as an all-round trail companion.

What’s been updated:

• Improved rocker geometry and cushioning thanks to an optiFOAM midsole.
• New fully integrated activeCHASSIS and wider midsole platform for stability.
• A new outsole design delivers enhanced grip even in wet, muddy conditions.
• New and Light Matryx upper for a more breathable and durable shoe – ideal for hot and humid conditions.

BUY NOW

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The short answer is yes, it is possible to run too much, and the correct dose varies from runner to runner and depends on a variety of factors. But as long as you’re listening to your body and not overdoing it, you’ll gain some serious health advantages from clocking miles on the regular.

“If running or exercise were a pill, it would be the most widely prescribed drug in the world for all of the benefits for your health that it has…”

“If running or exercise were a pill, it would be the most widely prescribed drug in the world for all of the benefits for your health that it has,” Todd Buckingham, PhD, a professor of exercise science at an American University, tells Runner’s World. “Exercise really is medicine, and running is medicine,” he says.

If you’re wondering about the effects of your daily dose, here’s a list of all the benefits that you can gain when you make running every day a regular habit. Let this list give you the drive to keep putting in those miles.

1. Better Heart Health
As a new runner, those first couple of runs can be brutal. Your breathing is laboured, and your heart feels like it’s pounding against your chest. Meanwhile, your legs are barely moving. But a couple of weeks into your training, breathing becomes easier, and that heart-pounding sensation lessens as your feet pick up the pace.

If you wear a fitness tracker, you may even notice a dip in your heart rate while you hit the same paces. “The heart is a muscle, just like every other muscle in the body. The more that you train it, the stronger it’s going to get,” Buckingham says.

He explains that running every day strengthens cardiac muscle tissue and causes the heart’s left ventricle, the chamber that forces oxygenated blood into the aorta (the artery that carries blood from the heart to the body), to increase in size. “There’s more space in that left ventricle to fill up with blood,” he says. “So not only is there more blood to be pumped out, but the heart is also stronger, so it can pump more blood out with each beat.”

As a result, your heart doesn’t have to work as hard to deliver oxygenated blood to your muscles. This is a boon for both your daily runs and your overall heart health, and you benefit the most when you run consistently.

2. Stronger Muscles
When you pound the pavement, treadmill, or trail day after day, your muscles, specifically the glutes, quadriceps, hamstrings, soleus, and gastrocnemius (those last two are your calf muscles), respond to the stimulus being imposed upon them.

“The muscle is damaged, and that means that the body has to repair the damaged muscles so that the same run doesn’t have the same effect that it did last time,” Buckingham says. Essentially, the muscles are rebuilt bigger and stronger.

But unless your workouts consist of sprint intervals paired with resistance training, don’t expect to bulk up. Running long distances (even just a mile or more) at a sustainable pace primarily engages type I muscle fibres, which are good at resisting fatigue but are smaller in size. (Type II fibres, which are quick to fatigue but generate more force and power, are generally responsible for visible muscle growth.)

“You might see a little bit of increase in [muscle] size with distance running, but it’s not going to be as pronounced. Type I muscle fibres can get bigger, but not to the same extent as those type II fibres,” Buckingham explains.

Just keep in mind that building type II fibres, via those hill runs and sprints, along with strength workouts, can not only help build and maintain healthy muscle but can also improve your running performance.

3. More Resilient Tendons and Ligaments
Your body’s connective tissues, namely the tendons and ligaments, will also adapt to withstand the daily stress of running—probably even more than our muscles, just not as quickly. “The reason for this is that tendons and ligaments don’t have the same amount of blood flow that the muscles do, so it takes them longer to adapt,” Buckingham says.

While your muscles may begin to change a couple of weeks into a daily running streak, it could take three to four months for your tendons and ligaments to catch up, he says.

To prevent overuse injuries, it’s best to begin a streak with a conservative goal (1.5 to 2km a day is a good place to start, says Buckingham) and gradually build upon that foundation. The general rule of thumb is to increase your mileage by no more than 10 percent each week, but Buckingham notes that this can vary depending on the athlete, their experience, and their mileage. If you’re new to running, you might want to make it even more conservative than that.

Avoiding long breaks is helpful for your connective tissues, says RRCA-certified run coach and physical therapist assistant Alison Staples. “Tendons need to be loaded consistently to learn how to accept the impact of running,” she says. “Running sporadically often leads to injury because we haven’t practised loading our tendons enough before tacking on mileage.”

4. More Efficient Nervous System
Buckingham compares the nervous system to a maze. “The first time you do it, you’re going to take a lot of wrong turns and end up doing extra work,” he says. But over time, you learn the most direct path from point A to point B.

Similarly, the first few times you go out for a run, your neuromuscular connections will fire inefficiently, as one nerve fibre connects to multiple muscle fibres. Muscle fibres that don’t need to contract will be stimulated, resulting in wasted energy. However, with consistent running, your nervous system eventually adapts and learns the optimal route so everything works more efficiently, and you sidestep aches and pains.

Research backs this up, too, suggesting that consistent running trains your central nervous system to adapt to the demands of running and become more efficient over time.

“The more you run, the more efficient you’re going to become [at running] because you’re teaching the body which muscle fibres should be firing and which shouldn’t,” Buckingham says.

5. Sharper Mind
Running boosts circulation, increasing blood flow to the brain and delivering the nutrients you need to think and function. But exercise has also been shown to promote the expression of brain-derived neurotrophic factor (BDNF), a protein important to brain function and memory.

“BDNF actually increases the brain’s ability to form new synapses, or connections, in the brain,” Buckingham says. “This helps with learning and memory. It makes it easier to absorb information and form long-term memories. The more BDNF that somebody has, the more the memory improves in function and capacity.”

According to Buckingham, the effects of increased BDNF are cumulative, but you may feel mentally sharper and more alert after just a few days of running. You might even experience the effects during a run, when you reach a meditative state or problem-solve an issue that’s been bothering you.

6. Improved Mental Health
BDNF can also help mitigate stress. “It doesn’t decrease stress hormones, but it does decrease the number of stress receptors,” Buckingham says. “And this could minimise the effect of those stress hormones in the brain.”

Add that to an exercise-induced endorphin release, and you have a recipe for an improved mood. In fact, research shows just 10 minutes of running can enhance your happiness.

When Staples does a run streak, she says she can notice the difference in her headspace: “Running a mile every day has been a huge boost in my mood and motivation,” she explains. “My one mile a day is my own form of non-negotiable self-care.”

7. Better Body Awareness
Spending more time on your feet can raise your body awareness, particularly to how your body is responding to running every day as opposed to every other day, five days a week, or only on weekends.

Regardless of your experience level, it is possible to take on too much too soon. Low energy, a high resting heart rate, and slower run paces are all indications you could be clocking too many miles per day. Keep in mind that when you change your running routine, some soreness is to be expected as your body begins to adapt to running every day (see above on the advantages to your nervous system). However, you should be able to press along the muscles in your back and legs with virtually no discomfort.

Also, overtraining symptoms can vary, but fatigue, sleep disruption, decreased motivation, poor mood, and overuse injuries are common symptoms. Bad runs happen, but taking time to reflect and figure out what went wrong, and most importantly, taking a few days off when you need it, can help you stick with your running routine in the long term. Don’t push through pain to maintain a daily habit.

This article first appeared on the Runner’s World USA website.

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After running 3:42.66 at the London Diamond League on Saturday and taking down Hicham El Guerrouj’s 27-year-old mile mark, Kerr wrote in a first-person Telegraph column that he celebrated with one beer, slept very little, and then got up for a 5am run. By then, another record was already in his head.

…he celebrated with one beer, slept very little, and then got up for a 5am run.

“I was soon thinking about a certain 1500-metre world record that has stood since 1998, one year longer than the mile,” Kerr wrote. El Guerrouj’s 3:26.00 remains the mark to catch, and Kerr isn’t exactly coming from nowhere. Kerr split 3:27.70 through 1500 meters en route to his mile world record on Saturday, which is the seventh-fastest time in history, according to World Athletics.

His wife, Larimar, was apparently not ready to move on quite as quickly. Kerr wrote that when he told her, “It’s on,” she replied, “Can you just give us 12 hours before you set another goal?”

Kerr didn’t need 12 hours. “I could, but the iron’s hot,” he wrote.

The 1500-metre world record would be a brutal follow-up act. World Athletics scoring tables list El Guerrouj’s 3:26.00 at 1302 points. Kerr’s new mile world record is listed at 1298 points, while El Guerrouj’s old mile record was worth 1292. By that measure, the 1500-metre mark is still the slightly bigger target.

Kerr isn’t pretending the attempt is already locked in. In the Telegraph, he wrote that no decision has been made and that “things would have to be put in place with the right 1500m race.” Still, he added, “I do think that it is in the legs.”

His coach, Danny Mackey, doesn’t appear to be shutting down the ambition. Kerr wrote that Mackey sees another record chase as realistic, though the coach also permitted him to choose something far less painful, understanding if Kerr wanted to take a proper vacation instead.

That doesn’t sound like Kerr’s preferred ending, though, as he wrote 3:25 for 1500 meters “could be on the cards this season, most likely in one of the remaining Diamond League races.” Kerr’s own words make it clear where his head is. One El Guerrouj record is finally gone, and he’s already talking about the next one.

This article was first published on the Runner’s World USA website.

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At 27, George Kusche has pulled off one of the fastest rises in Comrades Marathon history. The Pretoria-based data scientist finished 12th in his Comrades debut in 2025, then came back a year later and smashed the 18-year-old ‘Up’ record, crossing the line in Pietermaritzburg in 5:16:06. Amazingly, he coached himself using his own read of the data and a training platform he built on the side.

Rachael Beaton: Let’s start with the basics. You’re a full-time data scientist, you have a wife and a son (George Junior), and you… just won Comrades. What does a normal day look like?
George Kusche: I’m in the office three days a week – Monday, Tuesday and Thursday – and work from home on Wednesday and Friday. On office days I wake up between 3:30 and 4am, start running in Joburg from around 4:30, then shower at the Planet Fitness in Sandton before starting work at 8. I finish around 4pm, drive home, and have dinner with my family.
I don’t really double up on those days. Even if I wasn’t running, I’d have to leave early to beat the traffic anyway; so I’m not losing family time to training. On work-from-home days I still run in the morning, but I’m more relaxed about it. I can eat breakfast, start work a bit later; and if I need a second session, that’s the day I’ll do it.

RB: Being a data scientist clearly shapes how you train. What’s the most common mistake you see Comrades runners making in their training?
GK: Being too fixated on fancy workouts, trying to tick every box. A threshold session, a VO2 max workout, hill repeats, a tempo run – all in the same week. I don’t think you need all of that, and I don’t even do it myself. Take a simpler approach, whether you’re a social runner or an elite; but know <itals>why you’re doing what you’re doing, rather than just following a formula.
Most people should run easier and slower than they think. I do a lot of my running at 5 minutes a kilometre – sometimes slower, if I’m tired. I’m not worried about how it looks on Strava, because I’m playing the long game.

RB: You were chasing a pro track career in the US before this, and then took a full year completely off running. What was the logic there?
GK: The logic was that I was done with running! I was chasing a pro career, underperformed, and got mono <itals>[Mononucleosis – which we know as glandular fever – is a contagious viral illness characterised by extreme fatigue, severe sore throat, and swollen lymph nodes. – Ed].<end itals> The bad thing about mono is you don’t necessarily feel sick; you’re just extremely fatigued.
I kept training through it, and my performances fell off a cliff. I went from running six 400m reps at 52 seconds to not being able to run one in 60. That took the enjoyment out of it completely. I recovered, and had a decent final NCAA <itals>[National Collegiate Athletic Association]<end itals> year; but nowhere near what I knew I was capable of.
Then… life happened. I had to get a job, and grow up; and I thought, why keep chasing something that clearly wasn’t working out? So I stopped – completely – and told myself I was done forever. I lifted weights instead – bench, deadlift, squats – got strong, got bored, and put on a lot of weight. I was 86kg in October 2023!

RB: And now?
GK: 62kg.

RB: Wow…
GK: But I missed running, and I figured, I’ve already stopped completely, so why not just try again? It’s better than never running again.
I didn’t think I’d ever run Comrades! I thought maybe I’d do a few local 10km and 21km races, and enjoy it as a serious amateur. I ran a 31-minute 10km to start, then a 21km, and I could feel myself improving every time I trained harder. Which felt good – like I had control over my own performance again.
I ran the Cape Town Marathon in October 2024, exactly a year after I picked running back up, in 2:20. It wasn’t incredible shape by any stretch, but it was the best I could do that day. Someone told me afterwards that time would have qualified me for the Comrades elite field, which I didn’t even know. That planted the idea.
I’m part of Nedbank Running Club, so I asked to be entered for the 2025 edition. Then, in January 2025, I tore an ankle ligament at a half marathon, and lost five weeks of training…

RB: And you <itals>still finished 12th on debut.
GK: I started training again at the end of February, weighing around 70 to 71kg, and did everything I could with the cards I’d been dealt. Twelfth was the best I could do on the day; I don’t think I could have pushed harder.
But afterwards, I thought, that’s a good start – so why not go all in?
I’ve come a long way since October 2023. I sat by myself after that race, and decided to give it everything for the following year.

RB: When did it actually get hard for you, at Comrades?
GK: Around 52 to 56km. I saw a board saying 32km left, so I was about 53km in, and my legs started sending signals that they were tired. With about 25km to go, my left calf started cramping; every time I landed on that foot, it was like a stabbing pain. That’s when it got properly tough…

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RB: Obviously the average runner isn’t doing your kind of volume, but they’re juggling the same job, family and running triangle. What’s the one thing from your routine that scales down to a normal runner’s life?
GK: I put in more hours than the average runner, but the principle’s the same. Get it done early. It’s not convenient, and you’ll get slightly less sleep, but it’s better to sleep a bit less and get the training in than sleep in and skip it. As a social runner, you don’t need to double. Just get the run done in the morning and go about your day. Eat the frog first thing.

RB: In a previous interview you said that in the closing kilometres of Comrades, you weren’t thinking about winning, you were afraid. And that fear actually produces better performances than confidence. Why does fear work better as a driver?
GK: It’s process-based thinking versus outcome-based thinking. Comrades is 85 to 90km. There’s no way you’ve repeatedly run that distance and feel comfortable with it. With a 5k, 10k or 21k, you can prepare by actually racing those distances, so by race day you’re confident you’re physically adapted and roughly know your pace. Comrades is too complex for that. It’s too far, and there’s too much that can go wrong: cramps, a twisted ankle, fatigue, stomach issues. So I take the approach of being curious. I’ve done the training, and I want to see how well I can perform. Saying I’m going to win signals a level of confidence that a race this complex doesn’t really allow for.

RB: So you say that your long runs were mostly around 5 mins/km but your Comrades pace was 3:38 mins/km. What’s the thinking there?
GK: Because I want to maximise my aerobic conditioning, and running at 3:40 puts me almost into an anaerobic state. I don’t think I need that stimulus, especially not for Comrades. If you run at race pace too often, you can’t sustain high volume over six months, and race pace is open-ended anyway. I genuinely didn’t think about running 3:38 before the race. I just focused on being in the best shape possible and executing on the day, and it came out at 3:38 per km. I see a lot of runners get anxious in training, trying to prove to themselves they can hold race pace before race day, and I think that takes gains away from race day itself. I’d rather chase my threshold pace. I know if I can run a 64-minute half marathon comfortably, I can sustain a fast Comrades pace, without ever having specifically rehearsed that number.

RB: So if most of the week is easy, how many actual workouts, long run progressions, intervals, should be in there?
GK: For Comrades specifically, I did at most two hard sessions a week, but usually just one, on a Friday. Track intervals or around 20km of threshold work. Everything else was easy, including my long runs. I’ve never actually done a long run progression. There’s a lot of reading and trying to optimise a programme, but honestly it comes down to consistent volume.

RB: For the average runner without your background or your dashboards, how do they tell the difference between overtraining and just being uncomfortable?
GK: Track your resting heart rate. If it’s elevated for weeks at a stretch, that’s a sign you’re either sick or overtrained. If it’s low or normal, you’re probably fine. Then look at the quality of repeated workouts. I did the same session every Friday for four months before Comrades, and my heart rate stayed the same while my pace kept improving. If you’re overtrained, why would that be happening? Same with half marathon times. If they keep coming down without you working any harder, you’re not overtrained.

RB: Your background is middle distance running. Your winning move this year came from those surges on Inchanga. How much of that do you put down to your track background?
GK: The training structure I follow – Friday workouts, Sunday long runs, lifting on Mondays and Wednesdays – comes from my time as a shorter distance athlete in the US, and that helped a lot. But I had to reinvent myself as an athlete for Comrades. I didn’t touch the kind of speed work I would have back then. The surges on Inchanga were pure improvisation. I was running next to a strong athlete and could hear he was breathing harder than I was. So I figured if he was struggling, the rest of the field probably was too. I didn’t want it to be a comfortable race, so I gradually picked up the pace, hoping the group would follow. If they didn’t, I’d just be burning my own matches. Luckily they came along. I did that four or five times, backing off in between, and on the fifth surge I just didn’t stop. That’s where I broke away. I caught Mbuti Mollo with around 8km left and ran as hard as I could to the finish.

RB: What does your diet look like on a normal training week?
GK: Coffee and rusks every morning, training or not. On long run days I’ll add a bagel before I head out. Then toast and eggs for breakfast, chicken and rice for lunch, and steak and vegetables for dinner.

RB: You’ve had stomach issues at Comrades two years running now. What do you think is causing it?
GK: I thought last year was a one-off, so I didn’t specifically try to prevent it this time. I think it’s the distance combined with carb intake. I topped out at about 90g of carbs an hour in training, but on race day it was closer to 120g. I’d rather flip that around and practise the higher number in training so I know it’s not the nutrition. It might just be the distance. I never really run that far in training, so to some degree it’s still an unknown for me. I’ll be more aggressive with nutrition training before the race, especially in long runs.

RB: You’ve also just launched a coaching platform, Go Run More. Tell me about that.
GK: It’s a software platform that a friend and I built. He’s an actuary with a strong interest in software engineering, and data science obviously overlaps a lot with that. It’s similar to TrainingPeaks, but it’s our own, and it incorporates things I used to track myself in the build-up to Comrades. Every run’s heart rate, distance and pace plotted on a 3D graph, so I could see where different types of workouts should sit. We formalised that into Go Run More. The long-term goal is for coaches and athletes to be able to find each other on the platform. A high school coach, for example, could sign up and only take on high school athletes, or a parent could log in and see exactly what their kid was assigned and what they actually did. Since it’s our own platform, if someone wants a new feature, we can just build it. For now, I’m the only coach. I’ve taken on a few athletes as testers, and we’re planning to officially launch to the public in September.

RB: What’s different about your coaching compared to the hundreds of other Comrades coaches out there?
GK: Well, it obviously works. I coached myself, and it worked. I’d say the other big thing is making intuitive adaptations rather than sticking to a rigid plan. Plenty of coaches have the knowledge, but adapting on the fly is where it actually gets hard, because there’s no universal right answer. Compound those decisions over five years, and that’s where coaching genuinely adds value. It’s like investing. One decision won’t move your portfolio much, but all of them over 10 years matter a lot.

RB: If you were coaching someone to their first Comrades, or to a PB, what would be the top things you’d have them focus on?
GK: Consistency, without a doubt, is the most powerful thing. I’d want to help keep them accountable, because knowing someone’s invested in what you’re doing helps you stay consistent. Then easy volume, with a few specific workouts mixed in, and being very careful not to overdo the intensity. Telling someone to do hills today, threshold tomorrow, tempo the day after, that’s lazy coaching. I’d rather someone be slightly undertrained than overtrained, to borrow from Bruce Fordyce.

RB: In a previous interview you said you’re hoping to follow in Gerda Steyn’s footsteps. She’s just won her fifth Comrades title. Realistically, what does the next decade of Comrades look like for you?
GK: I think I’ll be running Comrades until I’m 40, with the exception of Olympic years. I’d like to try to qualify for the marathon at the Olympics. 2028 would be the right time. I’m running the Amsterdam Marathon in October this year. Not looking to qualify yet, but if I can take a step in that direction, I’ll be happy.

RB: And coming back to defend next year, are you chasing the record again, chasing the win, or just chasing your best?
GK: Process, again. I’m going back to the drawing board to see how well I can prepare. You can never recreate exactly what you did before. I need to become a new, better athlete capable of winning again, without trying to copy last year’s training, because that’s when mistakes creep in. New year, new race, new me, in a sense. I won’t be focused on winning or on a time; both of those are outcome-based. I’m focused on preparing well and executing on the day. If I do that, I trust the results will follow.

RB: Last few. I put a call out on my socials for questions. First one’s my favourite. Are you okay?
GK: Yeah, I’m okay. Why, what indication am I giving that I’m not?

RB: You run Comrades, George. I think they’re checking on you mentally.
GK: Fair, probably not, then.

RB: Top tip to stay injury-free?
GK: Reduce intensity. A lot of injuries come from hard workouts done without knowing why you’re doing them. Replace your shoes at least every 700km. And eat enough… don’t underfuel. That’s a big one too.

RB: What’s more boring, George: Running on a treadmill, or actuarial science?
GK: Running on a treadmill, easily. Not even close. I haven’t touched one in years… it’s the worst.

RB: Should amateur runners be obsessing over Zone 2?
GK: Not really. I don’t even know exactly what Zone 2 means for me. Focus on running easy and increasing your volume over time in a sustainable way, which does mean running easy for about 90% of what you do. Just don’t try to run as much as possible next week, build it up.

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The sartorius is unique. Not only is it the longest muscle in the body, but it also crosses two joints (the hip and knee), Christopher Hicks, MD, a sports medicine physician with Northwestern Medicine Group, tells Runner’s World. That makes it highly active during most phases of your run stride, and therefore at risk of pain and cramping.

We break down what you need to know to run ache-free, including the best at-home treatment options.

If the pain is chronic, a physical therapist or run coach can check your form, because simple tweaks can take some strain off your sartorius and resolve pain. “Are you internally rotating your hips when you run? Are you overstriding? They can assess your form and help you fix your biomechanics,” Simon says.

However, you might be able to make some fixes on your own. The goal: Stretch the muscles on the front of the body and strengthen those on the back of the body. Here are the moves to try.

Stretch the Sartorius and Other Hip Flexors
As mentioned earlier, the sartorius works closely with other muscles to flex the hips. Stretching all the hip flexors, including the sartorius, can relieve tightness, helping every muscle do its part.

“The sartorius is actually challenging to truly target and stretch because it crosses two joints, so you have to think about the positioning of both the hip and knee,” Palmer says. Luckily, most hip flexor stretches will hit the sartorius to some extent.

90/90 Stretch

Why it works: William Kelley, DPT, CSCS, recommends doing the 90/90 hip stretch, which hits internal and external hip rotation. Because it’s a static stretch, do this after every run when you’re warmed up.

How to do it:

1. Start seated. Place left shin on ground in front of torso and right shin to the side, with knee in line with hip, both knees bent 90 degrees.
2. Lean forward over left shin until there is a deep stretch in right hip and glutes.
3. Press left leg into the ground to activate the hips and glutes. Hold for 20 seconds.
4. Repeat on the opposite leg. Do 3 sets.

High Lunge

Why it works: For a more straightforward hip stretch, you can also try a high lunge, which stretches the hip flexors of the back leg.

How to do it:

1. Stand with feet together, abdominals engaged, shoulders away from ears, hands by sides or in prayer pose in front of chest.
2. Take a big step back with left foot, landing on the ball of the foot and keeping leg straight.
3. While doing this, bend right knee so upper thigh is parallel to floor, shin perpendicular.
4. Point the front of both hips forward and squeeze legs toward each other before reaching arms overhead.
5. Hold for at least 30 seconds.
6. Repeat on the other side.

Strengthen Opposing and Supporting Muscle Groups
Tight hip flexors often signal weak hip extensors (muscles that straighten the hips). “One of the strategies that I often use with people with hip flexor overuse injuries is strengthening the glutes and hamstrings,” Palmer says. Incorporate exercises that target the glutes and hamstrings, such as glute bridges and deadlifts, into a full-body strength routine three times per week.

Glute Bridge

Why it works: This beginner-friendly move works those muscles of the posterior chain (the glutes and hamstrings).

How to do it:

1. Lie face up, knees bent, and feet planted on the floor.
2. Drive through heels, contracting the glutes to lift hips up toward the ceiling. The body should form a straight line from shoulders to knees.
3. Lower hips down slowly.
4. Repeat. Do 12 reps.

Deadlift

Why it works: This move is one of the best for strengthening the glutes and hamstrings.

How to do it:

1. Stand with feet hip-width apart, slight bend in knees. Hold a dumbbell in each hand down in front of thighs. Pull shoulders down and back.
2. Hinge at hips by sending glutes straight back. Keep back flat and core engaged.
3. Drive through feet to stand back up, extending hips.
4. Repeat. Do 12 reps.

Fire Hydrant

Why it works: Just because your sartorius is tight doesn’t mean it’s strong. To strengthen the sartorius itself, Palmer recommends the fire hydrant exercise.

How to do it:

1. Get on all fours with wrists under shoulders and knees under hips.
2. Keep left knee on the floor and lift right leg out to the side, knee bent 90 degrees. Lift as high as possible without dropping the opposite hip. Keep hips square to the floor.
3. Lower right knee back down.
4. Repeat for reps.
5. Then switch sides. Do 3 sets of 6 to 10 reps.

How Long It Takes to See Results
The length of your recovery depends on the issue with your sartorius and how quickly you address it. Generally, the sooner you tackle your sartorius muscle pain, the less time it takes to recover.

If the pain and soreness stem from tightness, you may feel a change within one to four weeks, depending on how consistent you are with your rehab routine, Hicks says. Muscle strains typically take longer to heal—about four to six weeks to notice improvement. The key is being consistent with your exercises and stretches.

Severe pain, swelling, loss of function, and popping or ripping sensations are indicators to stop running and visit a sports physician for help. But in general—though you may need to cut down on volume—you should be able to train through your rehab, as long as the pain isn’t too severe, Vasudevan says.

This article first appeared on the Runner’s World USA website.

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…if you programme your leg days correctly, they can boost your training, rather than hinder it.

But if you programme your leg days correctly, they can boost your training, rather than hinder it. The goal of strength workouts during a marathon buildup isn’t to build massive legs or set a PB in your deadlift. It’s to develop (or maintain) enough strength to make running feel easier and to stay injury-free through months of training. Then, when you arrive at the starting line, your muscles will be primed to handle all 42.2 kilometres without crashing.

Here’s how strength and running coaches recommend fitting leg day into marathon training without sacrificing your long run or your speed.

Why Runners Need Leg Day
Logging miles prepares your heart, lungs, and aerobic system for race day. Strength training makes your body better equipped to handle those miles. “If running builds the engine, then strength training is the chassis,” says Kristina Centenari, a certified strength and running coach. The biggest benefits fall into two categories, she says: running economy and durability.

Running economy is how much energy it takes to maintain a given pace. The more economical you are, the less effort each stride requires, and the longer you’ll be able to hold your goal pace before you get tired. Research shows resistance training boosts running economy, and it can improve the amount of force your muscles produce with every step, making each stride more efficient. Combined with speedwork, those gains can lead to faster race times.

Strength training also makes runners more durable. Every stride sends forces up to 2.5 to 3 times your bodyweight through your muscles, tendons, bones, and connective tissue. Multiply that by tens of thousands of steps over the course of a marathon, and it’s easy to see why so many runners struggle with overuse injuries.

Lifting helps your tissues better tolerate that repetitive stress. “Especially when you get to that 32km mark and things just want to break down, that’s where you’re going to see the biggest gains from your strength training,” says Centenari.

Researchers who study durability also call out strength training (particularly heavy lifting and plyometrics) as a method for improving this metric.

How to Lift Without Interfering With Your Running
Ideally, runners would incorporate strength training well before their marathon training officially begins—like in the winter or spring before a fall race (at least). That way, once you start ramping up the mileage, you’ll have a solid base, says Heather Milton, CSCS, clinical exercise physiologist and certified strength and conditioning coach who specialises in working with runners.

By gradually increasing the amount of weight you lift beforehand (a concept known as progressive overload), you’ll be better equipped to maintain strength while running. You’ll also be less likely to deal with the muscle soreness that often comes with starting a lifting programme.

But if you’re already halfway through your training plan, don’t worry. You can still add strength work. Just start conservatively, using fewer exercises, manageable weight, and lower overall volume until your body adapts.

No matter where you’re at in your strength plan, follow these tips to make sure leg day complements your marathon miles.

Scheduling Your Leg Days
Two or three strength training days is often the sweet spot for runners, with only one devoted leg day a week during marathon training. You can split between upper and lower body days, or opt for all full-body sessions. For example, a three-day programme may look like one upper, one lower, and one full-body day. For two days, you’d have an upper and lower day (or two full-body days).

You don’t need to hit the gym for hours, either – 45 minutes is often all you need to fit in exercises for every major muscle group (and even 20 to 30 minutes is great).

Many people lift on one day and run the next day, but if you’re trying to balance both, that doesn’t leave enough time to fully recover. Instead, Centenari suggests completing both your hard runs and strength training (specifically lower-body sessions) on the same day. For example, do your threshold run in the morning, and then a lifting workout that evening. Always run first, as that is your priority during race training, says Centenari. This may seem counterintuitive, but it allows your easy days to actually stay easy, giving your body more complete recovery between hard efforts.

If you’re doing your long runs on the weekends, do all your lifting before Thursday to give yourself a full 48 hours before a long run.

Throughout the training block, your strength programme will evolve. “As your running volume climbs, you want your strength volume to drop but the intensity to stay high,” says Centenari. Then, when you’re at peak mileage for running – four weeks out from race day – she recommends keeping one heavy strength session with only a few exercises and low reps (five to six) to maintain your adaptations. At this point, you’re not trying to create any new strength gains, and you should only do familiar movements without trying to push the weight.

Some coaches recommend cutting strength workouts entirely during your taper weeks. However, Centenari says that’s not necessary as long as you don’t go too hard. “That could literally just be a 15-minute gym session once a week,” she says.

In the week leading up to race day, avoid any eccentric exercises, where you’re moving slowly while the muscle is lengthening (like Nordic hamstring curls). “That actually creates more soreness,” says Centenari. “So I would just stay away from that stuff.”

Choosing Your Exercises
The main focus and foundation of any strength training programme should be a heavy compound lift, like a deadlift or squat. But you should also add in single-leg work, like split squats, step-ups, or single-leg deadlifts. Running is essentially a series of single-leg landings, so unilateral exercises better prepare you for the demands of the sport while helping address side-to-side imbalances.

Don’t neglect your posterior chain, either. “Runners are often super quad dominant, so glute bridges, hamstring curls, and anything that targets the back of the body are really important,” says Centenari.

Finally, spend a few minutes strengthening your calves and feet. Those smaller muscles absorb enormous loads with every step, but they’re often overlooked. “Especially with a lot of beginner runners, that’s where a lot of the injuries start to seep in,” Centenari adds.

Once you’ve built a strength base, Milton recommends adding plyometrics during the second half of your training cycle. Box jumps, pogo hops, and bounds improve your ability to produce force quickly while increasing tendon stiffness.  A 2025 study in Frontiers in Physiology found that combining heavy strength work with explosive movements was more effective at improving running economy than heavy lifting alone.

Aim for about 50 to 100 foot contacts in a session, counting how many times you’re jumping and landing. Anything above that is not necessary, says Milton. “You’re not trying to fatigue yourself with the plyometrics,” says Centenari. “You’re just trying to get springier and more powerful.”

Picking the Right Reps, Sets, and Weight
The most common mistake that runners make is treating leg days as if they’re chasing aesthetic gym goals, using high-rep ranges (10+) and feeling totally gassed by the time they leave the gym. Milton says high-repetition strength training fatigues your muscles in a very similar way to running, so it’s best to avoid it while training for a race. “It’s really that 10 to 12 rep range that people start getting injured because that’s just so much volume on top of your running already,” adds Centenari.

Instead, use low-rep ranges (five to eight) and heavy loads, around 80 percent of your one-rep max. As you perform the exercise, choose a weight where, by the time you hit the rep target, you still have two “reps in reserve,” meaning you could push out about two reps without breaking form, says Milton.

Overall, keep your expectations in check and avoid pushing your limits. “It’s very hard to make gains in strength, especially in lean mass or hypertrophy, while you’re also trying to build endurance,” says Milton. Your goal with strength training should be more about maintaining what you built before and supporting your running with gradual progressions.

This article first appeared on the Runner’s World USA website.

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Bonking occurs when your body runs out of glycogen (stored carbohydrates), its primary fuel source, explains Amy Stephens, RDN, CSSD, a licensed dietitian who specialises in sports nutrition. When these reserves deplete, your muscles have to rely on fat for energy instead, she says, which burns much more slowly, causing sudden and intense fatigue.

“Your body can only hold about 90 minutes of fuel for running,” Stephens says. “Once that glycogen is used up, your body needs to slow down.”

If you keep hitting the wall, it’s a major sign your overall nutrition strategy requires some serious readjustment…

If you keep hitting the wall during your long runs, it’s a major sign your overall nutrition strategy requires some serious readjustment, since fuelling properly ensures you avoid the dreaded bonk. Luckily, some easy signs tell you when it’s time to make a change to your fuelling routine. Follow this guide to improve not only your nutrition, but your overall training.

Signs Your Nutrition Plan Isn’t Working for You
If you relate to any of the following experiences when training, you may be underfuelling.

1. You’re Constantly Thinking About Food
One major tell you aren’t fuelling correctly (read: enough) is that you’re feeling unusually hungry and thinking about food way more than you’re feeling unusually hungry and thinking about food way more than you typically do, especially leading up to a long run, according to Tara Collingwood, RDN, CSSD, a board-certified sports dietitian. You might also crave sugar when you don’t usually, she says.

If this happens, your body is signalling that your glycogen stores are low and need to be replenished, she explains. As a training runner, it’s important to incorporate enough carbs into your meals every day so you can deepen your glycogen stores and have enough fuel come race day, Stephens adds.

What does “enough carbs” look like? On an easy day where you’re exercising for an hour or less, one-third of your plate should be filled with carbs, according to Stephens. On a harder day where you’re exercising for more than an hour, half of your plate should be filled with carbs.

2. Your Mood Is Taking a Turn for the Worse
Irritability, brain fog, low motivation, and feeling unusually emotional can be signs of inadequate fueling, according to Collingwood. “The brain depends heavily on glucose, so when energy availability drops, mood and focus can suffer,” she says.

Constant underfueling can even put you at risk for developing depression or anxiety, according to a 2023 study published in the Clinical Journal of Sports Medicine. Researchers found that many women with low energy availability (when your calorie intake isn’t enough to cover the amount of energy you need to support your daily life and training) also had moderate to severe symptoms of anxiety and depression.

3. Your Runs Feel Unnecessarily Hard
Feeling heavy legs, sluggish early in a run, or unusually fatigued despite good training are also red flags your nutrition plan isn’t working for you, according to Collingwood. “Many runners assume they just need more fitness, when in reality they may need more carbohydrates and overall calories,” she says.

4. You’re Not Recovering Well From Your Workouts
Does your entire body feel heavy and sore, like you’re dragging around a ton of bricks, in the days after a run? This is yet another telltale sign you’re fuelling incorrectly, according to Katie Whitson, RDN, registered dietitian nutritionist at Health Loft.

“Noticing poor recovery from your runs indicates insufficient protein and carbohydrate intake for recovery,” she says. “It’s important to note how you feel while running and how you recover from your runs throughout your training process to ensure you are fuelling adequately with enough carbohydrate and protein.”

If you’re not eating enough to offset your training, you may also be more susceptible to recurring injuries, especially bone stress injuries.

How to Fuel for a Long Run the Right Way
Now that you know what’s not working, here’s what will, according to our experts.

“To prevent hitting the wall, runners should focus on consistent carbohydrate intake throughout the day rather than trying to ‘rescue’ themselves right before a run,” Collingwood says.

Here’s exactly how to fuel before, during, and after a long run to perform and feel your best.

Before a Run
A good rule of thumb is to avoid starting a long run hungry, according to Collingwood. Prioritise a high-carb, easy-to-digest meal between one and four hours before your long run, Whitson adds. (Avoid fat and fibre to reduce GI distress.) This meal should contain 1 to 4 grams of carbs per kilogram of bodyweight, according to Whitson.

Collingwood recommends eating oatmeal with banana (or fruit of choice) and honey or toast/bagel/waffle/English muffin with peanut butter or jam and some fruit.

“Hydration matters, too,” Collingwood says. “Starting even mildly dehydrated can worsen fatigue and increase perceived effort. If you are a heavy or salty sweater, you can start with electrolyte drinks before your run to get some extra sodium on board.”

During a Run
In order to maintain blood sugar levels and prevent fatigue during a long run, you want to consume 60 to 90 grams of carbs per hour, which is around two to three gels depending on the brand, according to Stephens. You can also get your fuel from chews, sugary candies (like jelly babies/beans), dried fruit, or sports drinks, Whitson and Collingwood add.

After a Run
Consuming carbohydrates plus protein within about 30 to 60 minutes after a long run helps replenish glycogen stores and supports muscle repair, according to Collingwood. “Underfuelling after long runs can create a cycle of poor recovery that impacts the next several workouts,” she says.

She recommends getting about 1 to 1.2 grams of carbs per kilogram of bodyweight and 0.2 to 0.3 grams of protein per kilogram of bodyweight within an hour of your long run. A simple recovery meal might include chocolate milk, yoghurt with fruit and granola, or a protein smoothie.

Follow that with a full meal within two hours of your long run, Collingwood says. This might be a lean protein with rice or a turkey wrap with veggies and fries, Whitson adds.

This article first appeared on the Runner’s World USA website.

The post Signs Your Nutrition Plan Isn’t Working as Well as You Think appeared first on Runner's World.

…its first screen-free smart band that tracks advanced fitness and wellness metrics…

Garmin has this smart band for those interested in staying healthy and active. With its discreet design and trusted health and fitness tracking tools Garmin is known for, this smart band complements their lineup of popular smartwatches and wellness monitors, and allows users to transition smoothly between their Garmin devices throughout the day.

Comfortable and free from distraction

• The inconspicuous design helps minimise distractions while tracking important health and performance metrics.
• It automatically detects and records a variety of activities, even without a screen. The activities can be viewed and edited afterwards in Garmin Connect and, as users confirm or edit their activities, the smart band will adapt to more accurately classify them in the future.
• Fabric band provides maximum comfort for all-day wear and is available in both fun and neutral colours – citron grey, mauve, French grey, dark olive, captain blue, French blue and black.
• The band can be worn around the wrist or as an armband based on activity or sleeping preferences.

Health monitoring

When worn day and night, CIRQA Smart Band helps provide a more complete picture of overall health. Users can track metrics like wrist-based heart rate, Body Battery™ energy monitoring, Pulse Ox, stress, skin temperature and more and immediately see their data in Garmin Connect. Women can also track their menstrual cycle and pregnancy, get better period predictions and past ovulation estimates by tracking skin temperature while sleeping and sync their data with the Natural Cycles birth control app (Natural Cycles subscription required).

Comfortable without compromise, CIRQA Smart Band can help users log a better night’s sleep and understand how well they’ve recovered. This smart band provides comprehensive sleep data, including a detailed breakdown of sleep stages, a sleep score, guidance on optimal sleep duration, heart rate variability, respiration and nap detection, all features readily available within the Garmin Connect app.

Fitness tracking

In addition to tracking daily steps, calories burned and more, CIRQA Smart Band includes popular fitness features to help users make the most of their workouts. These include the following:

• Manual activity tracking: Track more than 80 different activities, including running, walking, yoga and more, or select a favourite activity to track by simply tapping the single side button.
• Advanced training metrics: Dial in with performance features like training readiness to know whether it’s a good day to go hard or take it easy and track progress with HRV status, VO2 max and training status to get insights into training effectiveness.
• Workout benefit and recovery time: Better understand how each workout affects the body and how much time is needed to recover.
  Connected GPS: Connect to a compatible iPhone® or Android™ smartphone’s GPS to accurately track outdoor walks, rides and runs.
  LiveTrack location sharing: Let friends and family follow along in real-time when using a smartphone and the Garmin Connect app.

With no subscription required, this smart band helps you stay on top of your health and fitness goals, and makes a thoughtful gift for others who want to do the same.

Available now, the CIRQA Smart Band has a suggested retail price of R 4 499.00 including VAT.

BUY NOW

The post Garmin’s First Screen-free Health and Fitness Tracker appeared first on Runner's World.

…it is built for runners who are looking for an exciting daily workhorse…

The shoe combines propulsive forefoot pop, springy responsive cushioning and a secure upper to create a fluid ride that feels ready whenever the runner wants to turn things up. This is not only about chasing a personal best, but about injecting more energy, momentum and enjoyment into the everyday run. This is an energised running shoe for daily use and not a narrow race-day specialist

Who is this shoe for?

• Runners who want more excitement from a daily trainer.
• Runners who like the fast-cushion shoes.
• Runners who enjoy picking up the pace without saving the shoe for race day.
• Fans of the Ghost shoes looking for a more responsive option in their rotation.
• Athletes who value softness, energy and a smooth, fluid feel.

Key features include:

SpringRamp™ Forefoot Technology – Propulsive Pop

• Designed to help the runner push off the ground with greater forefoot pop.
• Builds momentum through toe-off.
• Creates an energetic feel without interrupting the fluidity of the ride

DNA HYPE Cushioning – Energy to Amp Up the Run

• New nitrogen-infused cushioning made from a blend of PEBA and EVA.
• Balances softness with responsiveness.
• Helps the runner push the pace while keeping daily kilometres comfortable.
• Delivers a springy, energetic sensation underfoot.

Breathable, Secure Upper Provides Confidence at Speed

• Lightweight warp-knit spacer construction.
• Breathable in key areas to support temperature control and comfort.
• Engineered structure on the medial and lateral sides.
• Gusseted tongue and midfoot lockdown help secure the foot.
• A confident fit for quicker running and faster turns.

Recommended Retail Price: R3,499

Available at Sportsmans Warehouse, Total Sports, Independent Specialist Running Accounts and www.brooksrunning-sa.co.za

The post Brooks Ghost Amp Offers an Energetic Take on their Trainer appeared first on Runner's World.

The meeting was in response to an ongoing feud between the provincial federation, KZNA, and the CMA over unpaid licence fees from the 2026 race and the planned date for the 2027 event. The CMA had previously sought to only be affiliated with the national body, Athletics South Africa (ASA).

More than 1 000 CMA Members attended the SGM, either in person at Comrades House in Pietermaritzburg or via an online link.

“Following the formal presentation of two tabled resolutions, members voted decisively that the CMA should not re-affiliate to KZNA, and that the CMA should adopt a Comrades-first approach in its dealings with provincial and national athletics structures,” said a statement from the CMA.

The CMA Board believes that our members are engaged, informed, and well-placed to determine the Association’s position on matters of importance…

Saturday’s decisions follow the resolution passed by CMA Members at the Annual General Meeting (AGM) in November 2025, that the CMA withdraw as a Special Member of KZNA and instead seek affiliation directly to ASA. ASA subsequently informed the CMA that direct affiliation would not be permitted, and that the CMA should engage with KZNA to seek a resolution to the issues between the parties.

Following a meeting between the CMA, KZNA and ASA on 10 July 2026, ASA requested that the CMA Board refer the November 2025 decision back to CMA Members for reconsideration. The CMA Board agreed to do so, and at Saturday’s SGM the majority of members once again confirmed their position against re-affiliation with the provincial body.

“The CMA Board believes that our members are engaged, informed, and well-placed to determine the Association’s position on matters of importance,” says Chairperson of the CMA Board, Mark Leathers. “Our Members made their November 2025 decision after due consideration, and the Board considered it appropriate to place the matter before members again to provide a clear mandate on the path forward, given the significance of these matters to the governance, independence, and long-term interests of the CMA and the Comrades Marathon.”

“Our Members have once again confirmed their preference for the CMA to chart its own course. We are confident that we have the resources, experience, and commitment to continue presenting a world-class event, and we are excited about next year’s Centenary Edition of the race on 13 June 2027. The CMA remains willing to engage constructively with all parties for the betterment of the sport, the event, and the broader running community, and the door remains open for further discussions with KZNA and ASA,” adds Leathers.

TABLED RESOLUTIONS
At Saturday’s SGM, members were asked to consider and vote on the following resolutions.

Resolution 1: Strategic Approach to Provincial and National Athletics Structures
Option 1 – Accommodative Approach: “That the CMA continue to accommodate, where possible, the demands, requirements, and expectations of provincial and national athletics structures in the interests of reducing resistance and preserving an easier administrative path, recognising that this may perpetuate the present culture of external insertion into CMA and Comrades Marathon matters.”
Option 2 – CMA-first Approach: “That the CMA adopt a firm CMA-first and Comrades Marathon-first approach, under which the Association will not compromise on ethics, legality, CMA governance, financial responsibility towards the CMA, or the interests of the race, and will, if necessary, withstand the disputes or resistance that may follow.”

The voting results on Resolution 1 were as follows:
  * Option 1: 229 votes (20.78%)
  * Option 2: 873 votes (79.22%)
  (Total of 1 102 votes cast)

Resolution 2: Whether the CMA should re-affiliate to KZNA
The proposed resolution was: “Resolved that the Comrades Marathon Association re-affiliate to KwaZulu-Natal Athletics, on such terms and through such process as may lawfully and practically be required to give effect to such re-affiliation.”

The voting results on Resolution 2 were as follows:
 For re-affiliation: 338 votes (32.75%)
Against re-affiliation: 694 votes (67.25%)
  (Total of 1 032 votes cast; 74 abstentions)

Following the voting, Leathers added: “In recent years, CMA Membership has grown significantly as more runners and volunteers have expressed their desire to be involved in the running of this great event. We thank all who exercised their right to participate in this process, and for giving us a clear mandate on the way forward.”

“The Comrades Marathon will always be part of the larger running community of South Africa. The CMA will continue to act in the best interests of the event and its participants, and remains committed to constructive engagement with all stakeholders in the sport. We look forward to delivering an unforgettable Centenary Edition in 2027.”

The post Comrades to Stay Independent of Federation appeared first on Runner's World.

Whether you’re chasing a personal best, building towards a spring marathon, or simply enjoying the return of longer daylight hours, August is the perfect month to pin on a race number and make the most of the changing season.

7-9 August: SOX Trail Run, Wilderness, Western Cape
You will run on pristine hiking trails in the Outeniqua mountains on day one, experience the tranquillity of lush, indigenous forest on day two and end with day three along the stunning coastline of the Garden Route. Race Village is at the Fairy Knowe Hotel, Wilderness. Get all the details here.

Sunday 9 August: Totalsports Women’s Race – Cape Town
This popular event features 10km and 5km routes – 10km starts in Darling Street; 5km starts in Castle Street with both finishing at the Grand Parade. 10km gets underway at 08h00, with the 5km starting at 08h30. Entries are sold out, so don’t think you can enter at Race Pack Collection. Find out all the details via their website.

Sunday 16 August: Totalsports Women’s Race – Johannesburg
This time it’s the Jozi women taking to the streets. The event offers a 10km and a 5km and starts and finishes from Mark’s Park, Judith Ave, Emmarentia at 08h00 and 08h30 respectively. Details can be found via the same website as the Cape Town event.

Saturday 22 August: Langebaan Half-Marathon – West Coast
Starting and finishing from the Langebaan Town Hall, Bree Street in Langebaan, the event offers a 21km half marathon, 10km and 5km races. Races start from 07h00 onwards. Get more details and enter online here.

Sunday 23 August: Absa RUN YOUR CITY – Tshwane
The streets of the Jacaranda City come alive as runners get to experience a celebration of sport, culture, and community in one of the country’s most iconic cities. The event offers runners a unique opportunity to experience South Africa’s capital city from a different perspective. Known for its runner-friendly layout, the course combines wide, scenic roads with the energy of Tshwane’s iconic surroundings. Find out more here.

Saturday 29 August: Thirsti Spring Half – Tulbagh, Western Cape
Some ideas begin in boardrooms. This one began standing above the Tulbagh Valley, watching the light move across the mountains and realising just how special this place really is. The event offers participants a premium race experience set in the heart of the Cape Winelands, bringing together community, performance, adventure and special moments. It offers a half marathon and a 10km. Find out more here.

The post Race Into Spring: August’s Must-Run Events appeared first on Runner's World.

Kerr, a two-time Olympic medalist from Great Britain, announced his plans to go after the record in March, and since then, he’s steadily built anticipation for the event. Every step of the process was done with intention. He structured his season to peak for the race. He chose London because he wanted to race in front of a home crowd. His sponsor, Brooks, created a bespoke pair of spikes and speedsuit for him, specifically designed for the record attempt.

…one thing was for sure: Kerr knew he was fit enough to break the record.

By unveiling the attempt four months before the race, there was a risk that things could go wrong. But one thing was for sure: Kerr knew he was fit enough to break the record. At the pre-race press conference, a reporter asked Kerr if there was a specific training session that made him believe the world record was possible.

“I believe at 6pm or 7pm tonight, you guys will get a little treat,” Kerr said with a cheeky grin. That “treat” turned out to be a video on Kerr’s YouTube channel titled “World Record Time Trial.”

In the video clip, the Scotsman is paced by Brooks Beasts teammate Brannon Kidder during a 1200-meter time trial (three laps of a 400-metre track). The session, which took place on July 3, was the “biggest workout of the build-up,” according to the video’s description.

Kidder and Kerr averaged 55-second laps for the first 800 metres – right at mile world record pace – then Kerr took over for the final lap, closing in a ferocious 51.88 seconds.

His final time, 2:42.45, is unofficially the fastest 1200 meters in history.

What made it even more impressive was that Kerr ran the time trial in Albuquerque, New Mexico, which sits at about 1,615 metres of elevation, meaning he likely could have run a few seconds faster at sea level.

At this point, Kerr knew he was ready. After the workout, he walked around the track amped up, noting that he only needed a 60-second lap to break the world record (plus another nine metres to account for the full 1609 metres in a mile).

“You think I can’t run a 60 right now?” he joked. Kidder, who would go on to pace Kerr through 800 meters in 1:50.70 on Saturday, was equally as hyped. “Holy shit, dude. You got it.”

Despite announcing the world record attempt in March, Kerr has raced sparingly during the outdoor season. He ran two good-but-not-earth-shattering 800-metre races in May and June, but he never lined up for a competitive 1500 or mile, instead prioritising a long training block.

But the 1200 was hard to ignore.

Even Tim Hutchings, who called Kerr’s race on Saturday on the world feed, admitted that the 1200-metre time swayed his view on Kerr’s chances. “I must admit, that turned my opinion,” he said, moments after Kerr broke the record. “I was 50/50 that he would get this today. And then I heard that he ran [2:42] for a 1200 and I thought, ‘No, it’s 75 percent likely now.’”

At the end of the YouTube video, Kerr says he wanted to walk away from the time trial like it was no big deal.

But after taking down one of the most iconic records in the sport, he deserves to celebrate like it’s 1999.

This article first appeared on the Runner’s World USA website.

The post The Crucial Workout That Told Josh Kerr He Was Ready appeared first on Runner's World.

David Kaly, better known as ‘Mr Tux’, has become one of the most recognisable figures in local running. Not because he’s chasing podiums, or screaming about zone-two training on the internet, but because he’s built something far bigger than that: community.

…Mr Tux has become one of the most recognisable figures in local running.

What started as a bold idea to prove that you don’t need expensive gear to run has evolved into a movement rooted in courage, authenticity and showing up exactly as you are. And yes… somehow, he’s still running a sub-3 marathon at the Cape Town Marathon while dressed for a wedding. 

Rachel Beaton: David, first things first: I’m still not over the fact that I crossed the line at Two Oceans thinking I’d run the race of my life… only to discover you’d already finished and were busy being interviewed.

David Kaly: I’m sorry that I stole your moment!

RB: You did steal my moment. But it’s okay, because you are the moment. So tell me, where did the tuxedo thing even start?

DK: It started about two years ago. At the time, I couldn’t afford expensive running gear or fancy shoes. I thought, “What if I just showed people you can run with whatever you have?” I considered jeans, gowns, all sorts of things. Then I landed on the tuxedo, because it looked like someone was getting married! The whole idea was really about boldness – showing people you can still show up, exactly as you are.

RB: Did you think it would become… all this? Because genuinely, everybody knows you now.

DK: Not at all! I didn’t expect it to become such a big thing. But I think what’s powerful is that at every race, there’s always somebody new, seeing it for the first time. Somebody standing there going, “Wait… what?!” And I love that feeling of surprising people.

RB: Also, I think people massively underestimate you because of the tux. Then, suddenly, you’re casually running faster than them, while dressed like you’re late for a wedding reception.

DK: People definitely underestimate me. They look at the tux and think, “This guy won’t finish.” Even me – the first time I wore it, I was scared myself. It’s heavy, it’s hot, it’s uncomfortable. 

But again, the message is courage and boldness. Just do it anyway.

RB: Okay; but HOW much harder is it actually, to run in a tuxedo?

DK: It definitely affects the running. My 10km PB in normal kit is around 33 minutes, but in the tux it’s slower. The suit gets soaked. At Two Oceans I could feel the weight of the sweat after 10 or 15 kilometres already. It’s very uncomfortable.

RB: That’s genuinely insane. I complain when my shoelaces feel slightly weird.

DK: Ha ha!

RB: So what does the tux represent to you now? Because it feels bigger than just ‘a guy running in a suit’.

DK: For me, it’s about reminding people to be bold and courageous. There’s always a finish line. No matter what situation you’re carrying, no matter how heavy it feels, there’s an end somewhere. That’s really the deeper meaning behind it.

RB: You’ve also become incredibly community-focused. Your name comes up constantly in conversations about running crews and community spaces.

DK: Community is everything for me. Running changed my life completely – I went from having no friends, no real community, not much hope… to suddenly having people, purpose and opportunities. 

That’s why I’m so passionate about helping others feel seen and welcomed too.

RB: You speak a lot about making running spaces feel welcoming.

DK: Yes. Because most people don’t actually need expensive gear or fancy clubs. They need accountability. They need safety. They need people who make them feel like they belong. 

Especially beginners. Running communities should never feel intimidating.

RB: Speaking of beginners… if I was brand new to running and terrified to join a running club, what advice would you give me?

DK: First: be content with where you are. Don’t compare yourself to people who’ve been doing this for years. Second: keep showing up, and stay disciplined. Third: be open to learning and asking questions. 

And lastly, be friendly. Running communities are about people connecting. Don’t just arrive, run and disappear. Speak to people.

RB: You also make content now. And your content does ridiculously well, because it’s authentic. Was that always the plan?

DK: Not really. I started with gym content, years ago. But eventually, I realised the content that connected most was just me being myself – funny, weird, authentic. That’s what people relate to. Brands also want authenticity now. People don’t connect to fake content anymore.

RB: You actually said something during our chat that I think is really important. You said consistency matters more than pretending.

DK: Exactly. I recently had a brand send me a huge script telling me what to say about their product. I told them no. I’m not going to lie to people just because it’s sponsored. People follow me because I’m myself, not because of products.

RB: Okay, final question. What’s the dream race?

DK: LA Marathon is definitely one. I also discovered this snow marathon overseas somewhere – I can’t even remember the name, but it’s freezing and looks incredible. Those are dream races for me.

RB: Running a marathon in a tuxedo in snow feels… deeply concerning.

DK: Haha ha!

Mr Tux’s Top-Tier Running Advice

Be Content.  “Be content with where you’re starting. Don’t compare yourself to somebody who’s been running for years.”

Keep Showing Up. “Discipline matters. Even when you don’t feel motivated, just keep showing up.”

Be Bold. “Boldness will carry you. There’s always a finish line.”

Ask Questions. “Be open to advice. Reach out to people. Running communities are there to help.”

Be Yourself. “Authenticity is something people connect to. Nobody can tell your story the way you can.”

The post The Man Behind the Tuxedo Inspiring South African Runners appeared first on Runner's World.

…music can distract from feelings of tiredness…

Over time, I’ve built a playlist for every kind of run: easy miles, long runs, speed workouts. But some songs do more than just fill the silence; they change the feel of the run entirely. With the right music, the first mile feels less daunting, the middle stretch more manageable, and the finish line somehow closer.

And it turns out that feeling isn’t just in my head. Research suggests music really can make a hard workout feel easier.

Why Music Helps
Studies show that upbeat music can improve exercise performance, especially when you’re mentally fatigued. A 2021 study published in the Journal of Human Sport and Exercise found that music can distract from feelings of tiredness while also stimulating both physiological and psychological responses. In other words, when your brain wants to fixate on how hard the workout feels, music can redirect your attention.

That matters because one of the biggest barriers during a tough run isn’t always your fitness – it’s your perception of effort.

A 2020 study published in Frontiers in Psychology found that the right music can lower your rate of perceived exertion, or RPE. So even if your body is working just as hard, the effort can feel more manageable. That mental shift can be the difference between struggling through a workout and settling into it.

The Right Beat
Generally, researchers define “upbeat” music as high-bpm songs. For runners, that often means songs in the 170 to 180 beats-per-minute range. Not every song on my playlist falls there, but I can absolutely feel the difference when one does. For me, it’s tracks like Taylor Swift’s “Cruel Summer” or Olivia Rodrigo’s “good 4 u.” When they come on, my focus shifts from the discomfort of the run to the beat in my ears.

Even Elite Runners Feel It
Pro runners talk about this effect too. Sara Hall has said that music gives her that “pop” on easy days, especially when she’s carrying fatigue from harder efforts. “I get so much out of running to music. I really wish, in some ways, we could run to music out there as pros, because I feel like I would run a lot faster,” said Hall. Pop star and sub-3 marathoner Harry Styles has credited electronic music with helping him reach a meditative, almost hypnotic state on the run. “It makes the time go by in such a different way.”

Before and After the Run
Music offers more than just on-the-run assistance. The benefits can start before your workout even begins. Research published in the Journal of Strength and Conditioning Research suggests that pump-up music before exercise can increase motivation and readiness, likely in part because music is linked to the release of dopamine, a feel-good brain chemical associated with motivation.

And the playlist may still help after the run is over. Some research suggests that listening to upbeat music post-workout may support faster recovery, possibly because it reduces awareness of discomfort and helps the body relax more quickly.

The Bottom Line
A good running playlist can change your experience of effort, and that’s important. Because when a run feels easier, you’re often able to stay in it longer, push harder, or simply enjoy it more.

This article first appeared on the Runner’s World USA website.

The post How Music Can Make Tough Runs Feel Easier, According to Science appeared first on Runner's World.

…best suited for everything from easy recovery runs to high-volume maintenance kilometres…

During testing, it proved best suited for everything from easy recovery runs to high-volume maintenance kilometres, continuing the Clifton’s reputation as one of the most reliable cushioned trainers on the market.

The Ultimate Easy-Day Companion
The Clifton 11 delivers that signature, cloud-like protection it is famous for, fine-tuned with modern upgrades for an even better ride. Signature plush cushioning powered by a fine-tuned formulation of classic compression-moulded EVA (CMEVA) foam, serving up a soft, protective underfoot feel that keeps your legs fresh kilometre after kilometre.

A few standouts include the following:

Locked-In Fit Security: The shoe introduces a re-engineered mesh upper equipped with 3D silicone print overlays for strategic, lightweight support.

Zero Tongue Migration: Don’t you hate it when the tongue slips to the side? This shoe features a game-changing double-lace lock system designed to permanently eliminate tongue movement and ensure a reliable, distraction-free hold.

Smooth Road Transitions: It retains the supportive geometries runners love, ensuring a balanced, smooth-rolling stride from heel-strike to toe-off.

What the Testers Say
“The Clifton 11 takes a classic and makes it even more dependable. Reviewers consistently highlight the improved step-in feel and great midfoot security, making it the ultimate companion for soft, protective everyday road running.”

Versatile, soft, and dependable, whether you are stepping out for a casual weekend long run or locking in your weekly maintenance blocks, the Clifton 11 is made to be your most reliable partner on the asphalt. It is the definition of classic plushness redefined.

Retails for R 3 199.00 and available at HOKA.AFRICA

The post HOKA Clifton 11 Review: More Refinement Than Reinvention appeared first on Runner's World.

The 28-year-old Scottish middle-distance runner approached the challenge with the full support of his sponsor, Brooks Running, and its product innovation team in an effort to shave more than two seconds from his personal best to break the 3:43.13 standard set by Hicham El Guerrouj of Morocco in 1999.

They went one better, as Kerr improved his best mark from 3:45.34 to an astounding 3:42.66 to capture the record and win the London Diamond League meeting by more than three seconds over rival Yared Nuguse of the United States.

…with a speciality speed suit and racing spike designed for Kerr’s exact specifications…

Brooks supported Project 222, named for the number of seconds required to best El Guerrouj’s time, with a speciality speed suit and racing spike designed for Kerr’s exact specifications and the exact demands of 55-second quarter-miles, which is world-record pace.

In an interview with Popular Science, Brooks senior director of product development Danny Orr described how the custom spike, the Hyperion 222, was engineered for a fast, sustained race at world-record pace with no gear changes or kick at the end – the opposite of how 1500-metre races typically play out in major races.

“The notion of running slowly, or the notion of changing gears or speeding up, they’re going to feel awful in this shoe,” he says. “It’s just not designed to do that. It really is a weapon for him to run four laps at a really high speed and a really high cadence.”

The shoe, designed for a single race, features a dramatic rocker shape that Orr says is designed to make it seem as if he is running downhill. As a relatively heavier runner with a larger foot and more leg strength than most of his competitors in the mile and 1500 metres, the carbon fibre plate is designed for maximum stiffness. The traction at the bottom of the shoe features permanent titanium pins, which are custom-fit and unavailable in mass-market spikes.

“His ability to generate force is higher than a lot of other people that we would work with in this space,” Orr says. “The spike is much stiffer than anything that we’ve ever made before.”

Even with custom specifications, the shoe had to meet requirements from World Athletics in order to be eligible for competition and was approved by the sport’s governing body earlier this month.

The speed suit was custom-built for London’s warm July weather, featuring two-fabric construction balancing aerodynamics and breathability, laser-cut perforations to release heat and humidity, minimal seams, and moisture-wicking panels.

The Project 222 marketing campaign from Brooks bore some similarities with Nike’s Breaking2 and Sub4 campaigns in recent years for Eliud Kipchoge and Faith Kipyegon in their respective quests to break two hours in the marathon and four minutes in the mile. While Kipyegon finished off-target, Kipchoge succeeded in surpassing the sub-two-hour barrier over 42.2 kilometres, albeit with shoe technology and drafting and pacing tactics that made his time not eligible for or recognised as a world record.

This article first appeared on the Runner’s World USA website.

The post Josh Kerr Broke the Mile World Record in Custom Shoes Designed to be a ‘Weapon’ appeared first on Runner's World.

Of course, I can understand why Cage the Elephant didn’t choose that line for the original chorus. But even the wicked get tired sometimes. And when that happens, the wicked take a rest day.

…when I take a day off, I don’t always come back feeling as refreshed and ready to go as I expect…

Unfortunately, I’ve found that when I take a day off, I don’t always come back feeling as refreshed and ready to go as I expect. Sometimes, I’ll return the next day and actually feel worse—not significantly worse, but my legs may feel a little stale or flat, like they’ve lost some spring. Other times, I will actually feel pretty awful: sluggish, sore, achy, and tired. The exact opposite of how a rest day is supposed to make you feel.

“It’s kind of a mysterious thing, but it’s common,” says Michael Joyner, MD, who studies the physiology of athletes at the Mayo Clinic, speaking for himself and not the clinic. “You hear it from people in the middle of their taper all the time: ‘I feel horrible. How am I ever going to be able to run fast come race day?’”

Thankfully, most of the time, these are normal ups and downs of training, and there’s no cause for alarm. But that knowledge doesn’t necessarily make dealing with the uncertainty any easier. Here’s what you can learn from fatigue and how to combat it.

Why You Feel Sluggish After Rest Days

1. Muscle Tension Temporarily Decreases
Jason Fitzgerald, a certified run coach and creator of Strength Running, explains that the sluggishness we sometimes notice post-rest day has a lot to do with muscle tension.

When we take a day off from running, the tension in our muscles can decrease. “Your muscular coordination and your muscles’ ability to absorb and release energy get slightly compromised,” he says. “It’s almost like losing a little bit of muscle memory, you’re not quite as economical or efficient.”

Obviously, that loss of coordination is only temporary until we get back into our routine. But it’s also not how we ideally want to feel going into a race or important workout.

2. Full Recovery Takes Time
The main thing to remember is that we don’t always feel fatigue right after a hard training stimulus. “It takes longer than just 24 hours to fully recover; that is to get all the glycogen back into the muscles, and to heal the slight damage and inflammation from training,” Joyner says. “Sometimes it takes a couple of days for that soreness to go away, and sometimes it’s actually worse 72 hours versus 48 hours later.”

Joyner explains that research falls short of a complete explanation as to why these responses happen because the contributors to fatigue are so multifactorial and vary in how much they affect each runner.

Fitzgerald takes a similar stance. “Fatigue can be sort of like delayed onset muscle soreness,” he explains. “Sometimes it plays a little catch up.”

For example, you might do your 32km long run on Saturday, and find that you actually feel fine later that day. Then, when your weekly rest day rolls around on Monday, you wake up feeling sore and a little lethargic. The rest day didn’t necessarily reveal the fatigue, Fitzgerald explains. Sometimes it just takes a little while for fatigue to come online.

3. You Simply Feel Down
Running is a mental sport. And sometimes, feeling worse after a rest day can be a little psychological. Joyner explains some runners feel a bit of a letdown after they’ve just completed a heavy training block or hit a new peak in weekly mileage. For some, it can almost be like a smaller version of the post-race blues.

Additionally, we may feel worse because we’re not getting our usual dose of the feel-good and performance-oriented neurochemicals that running provides, which include adrenaline, noradrenaline, and serotonin, Joyner adds.

4. You’re Out of Your Usual Rhythm
Another thing at play is the disruption of your routine and normal daily rhythm. Runners are creatures of habit, and sometimes, missing a run affects the familiar cadence and flow of your day, which can affect your outlook and motivation.

“Maybe you’re usually a morning runner, but now instead you’ve slept in a little more, and you just feel a bit sluggish getting your day going,” Joyner says. He likens it to what’s sometimes called a “sleep hangover,” when you wake up from a nap or extra sleep and feel groggy and disoriented. “Some of it is really just being out of your typical routine,” he explains.

5. You Might Be Under-Fuelling
A sneaky culprit of post-rest day fatigue can be under-fuelling. “One of the things that can happen during long training blocks is that you can become a little bit energy-depleted,” Joyner says. “So eating a little extra can really help.”

Even if you are meeting your energy needs with enough calories most of the time, being short on fuel a few days a week can add up over time. This can leave you feeling tired and worn out. Joyner recently gave this advice to a colleague who regularly trains at a very high volume and felt unusually fatigued. After about a week of intentionally adding more food to his meals, his colleague reported back that he felt much better.

Tips to Overcome Fatigue After a Rest Day

1. Increase Muscle Tension With a “Priming” Day
Fitzgerald says there are a few things we can do to maintain some muscle tension on days off. They’re the same practices many athletes follow on a “priming” day – the eve of a big workout or race – to help ensure the neuromuscular system is firing.

He recommends drills that involve a little bit of pounding on the legs, such as A-skips, where you’re really driving your foot into the ground, and dynamic warmup exercises that focus on keeping your cadence high and feet moving quickly. Some good options include high knees and butt kicks.

Follow those with a short and easy shakeout run on a hard surface like the road or sidewalk. Fitzgerald says you’ll want to avoid surfaces like soft dirt, sand, and grass because they don’t as effectively facilitate the tension you want to keep in your legs. Finally, round out your priming day protocol with some strides at around 800-metre or kilometre race pace.

2. Turn to Active Rest Days
If you’ve been feeling off after rest days, Joyner suggests trying the concept of “active rest” instead of taking the day completely off to chill on the couch. He defines this as doing about a half or a third, or anywhere between 30 and 50 percent, of your normal workout. Some of this looks just like Fitzgerald’s priming day routine.

“Warm up like you’re warming up for a race: do a few strides, jog a little bit, and then do some stretches. Or, get on the bike and do some low-resistance pedalling,” he says.

I told Joyner that I usually like to go for an easy 20-minute stroll on my rest days, but that it doesn’t always seem to help. Joyner says some people may need slightly more of a stimulus. “I think 15 minutes of walking is fine, but why not try 15 or 20 minutes of easy jogging?” he suggests.

3. But Make Sure You’re Getting Enough Downtime
All that said, you want to make sure that your active rest days stay restful. The point of these days is still to recover, not get in a mini workout. “The keyword here is still rest. The goal of the active rest session is to feel better when you finish than when you started,” Joyner says.

It’s also important to pay attention to how much time you spend on your feet, even if it’s very low intensity, like taking a long walk, which can harm your next workout, Fitzgerald explains. “A lot of walking or standing around saps a lot of that muscle tension, and can cause you to feel really flat the next day,” he explains.

The most important thing, though, Joyner says, is that if you’re feeling bad after a rest day, don’t freak out and don’t beat yourself up about it.

“Develop the concept of active rest in your own training plan, eat a bit extra for a few days, drink plenty of fluids, prioritise sleep, and see if you feel better,” he says.

This article first appeared on the Runner’s World USA website.

The post I Kept Feeling Worse After Rest Days appeared first on Runner's World.

I initially told myself I would build off that comeback by training for a 5K, but my mental health and a busy work schedule took a toll on me.

At some point during this three-month slump, I had a conversation with a friend in which I mentioned my frustrations about my avoidance of running. I always knew that I run to sit with and process my thoughts and emotions; I run toward my feelings, rather than away from them. She suggested that I might have been avoiding running because I was also avoiding something emotional under the surface.

…I realised what I needed to do to stop avoiding my runs and actually look forward to them again.

I immediately knew she was right. After a few difficult therapy sessions, I realised what I needed to do to stop avoiding my runs and actually look forward to them again.

I turned to these three steps, and now I’m excited to start training. Save these steps any time you fall into a running slump.

My 3-Step Plan for Returning to Running

1. Actually Ease Into Training With a Base Plan
When I first started to realise I was in a running rut, I decided to test out my tolerance with one weekly easy run and a lifting session at the gym. But too eager to get back to where I once was fitness-wise, I kept lifting too heavy or running too fast, which resulted in major soreness and a few necessary days off. I figured I needed to find a way to start small that actually made me feel motivated.

Then, I interviewed my friend and colleague about training for her first 10K. One of her hacks for motivating herself to run consistently was to tell herself, “You only have to do three kilometres,” even if she had more on the schedule. She knew that once she made it past that 3K point, she’d more than likely want to keep running farther anyway.

This inspired me to do the same. So I circled back to a beginner maintenance plan, starting with simple three-kilometre easy runs. This made me feel like I was still checking something meaningful off a schedule. Before, I didn’t consider repeating this plan because I put pressure on myself to train for a 5K race instead, but sometimes it’s best to stick to what works. (If it ain’t broke, don’t fix it, right?)

I’m also learning how to take baby steps in strength training. I really wanted to jump back into heavy lifting with barbell squats and deadlifts, but my sore and achy muscles pushed me to consider starting with mobility, core, and physical therapy exercises with bodyweight and dumbbells first. So I traded traditional strength moves for exercises like planks, glute bridges, clamshells, and other core- and hip-strengthening work.

2. Get Real About My Why
I like to think that I’ve always known what my “why” is in running: to sit with my thoughts, process my emotions, and connect with my body so I feel strong and present. Losing so much motivation over the past six months, though, made me question and disconnect from my reasons for running.

I lost faith in my training: I didn’t understand that starting with rebuilding a base meant believing shorter, slower runs would eventually pay off with consistency and progress. I got so caught up in missing my past fitness or planning some sort of future goal that I didn’t feel motivated unless I had instant or obvious signs of gratification, like the ability to lift more weight or run faster.

Starting from scratch is something I had to be honest about with myself. Instead of thinking about how much fitness I lost, I reframed my mindset to think of all the potential that lies ahead. “Although it feels like a failure or lost opportunity in that immediate timeframe, and you don’t know what’s going to happen, it could be understood more like a spring loading,” wrote two-time Olympian Molly Huddle in Runner’s World.

Now, I picture my current fitness like a spring loading; I have the opportunity to build myself up again for strong future performances.

3. Tweak Goals to Meet My Current Fitness
There’s a balance between having a race on the calendar to shoot for an end goal and feeling so overwhelmed and pressured that you have to check a running goal off within a specific timeframe. Before I really entered my running slump, I set expectations for myself that I would train for and run a 5K, after years away from the distance. But when it was time to train, I felt overwhelmed about having to commit to a plan and nervous about what I could handle, so I pretty much gave up on the goal before I even started training.

I thought about what timeline and what race distance might actually work well for me and my mental state in the present moment, not the goal I wanted to check off months ago because it seemed right. I like the idea of keeping this goal to myself, but I feel comfortable enough now that I’m rebuilding my fitness to tell people that I’m signing up for a half marathon later this year. I don’t feel pressured to follow an ambitious time goal, and keeping it on the down-low from friends and family (for now) helps take the pressure off and allows me to go at my own pace.

This article first appeared on the Runner’s World USA website.

The post A 3-Step Plan Out of a Running Rut to Rebuild Momentum appeared first on Runner's World.

Coming back after a two-week running hiatus following a race, your easy runs will still feel normal. You can still cover miles and settle into comfortable training paces with relative ease. But when you try to surge up a hill or hit a fast interval pace, power may feel like it costs more energy than you’re used to spending.

…it takes much longer to improve VO2 max than to lose it.

This noticeable increase in effort could result from your VO2 max – how much oxygen your body can use during hard exercise – taking a slight dip. VO2 max is integral to running performance because it helps hard efforts feel easier. But it turns out it takes much longer to improve VO2 max than to lose it. Experts explain why this happens below, and how to maintain the fitness that helps you run faster for longer.

Why VO2 Max Drops Faster Than It Improves
Boosting VO2 max requires consistent training over time – months, in fact. Losing some of that capacity can happen much quicker.

“Early on, you can see about a 5-ish percent drop [in VO2 max] within a couple weeks [after you stop training],” Kevin Sprouse, DO, a sports medicine physician, told Runner’s World.

Now, taking two weeks off won’t erase your fitness, which explains why you may feel only a little rusty when you try to hit your fast training paces after time away. Your aerobic system adapts to what you repeatedly ask it to handle, so when the demand drops, your body no longer has the same reason to maintain its highest aerobic capacity, Sprouse says.

On the other hand, the timeline for improving your VO2 max depends largely on where you’re starting from.

Beginners and fully deconditioned runners (months to years off of training) often see changes sooner because they have more room to improve. For example, someone following a couch-to-5K programme might see significant improvement in their VO2 max within the first six to 10 weeks of training, Todd Buckingham, PhD, an exercise physiologist at PTSportsPRO, told Runner’s World. Research also shows that sedentary adults significantly improved their VO2 max after just eight weeks of aerobic training.

However, runners who already train regularly often need more time to see meaningful change. Sprouse says a typical recreational runner who has been active but wants to get more serious about training probably needs at least three months. For elite or highly trained runners, it may take even longer, if the number moves at all.

Regardless of where you are, spending two months to see a VO2 max boost is a long time compared to the two to three weeks it takes to lose it.

What Happens When Your VO2 Max Drops
A slightly lower VO2 max doesn’t mean you’re suddenly unable to run. It just means your upper-end aerobic capacity isn’t as high as it was when you were training consistently, which is why the first noticeable changes may come during high-intensity efforts.

“I think most runners have experienced taking a couple weeks off, and you’re still pretty fit,” Sprouse says. “Sometimes you feel really fresh, but the top end just isn’t there. You could still perform really well in a longer distance event [if your VO2 max falls], but you might struggle to run a mile at your top gear.”

It also matters what your time off looks like. Stopping structured training is different from being completely sedentary. Daily movement, such as yard work or walking the dog, can help maintain some baseline fitness, Sprouse explains. But it doesn’t replace running, especially the workouts that maintain your aerobic peak.

The Easiest Way to Maintain VO2 Max
Avoiding a VO2 max decline doesn’t mean cramming in a bunch of high-intensity workouts as soon as you see a slight dip in your reading. The best way to maintain your VO2 max is simply to keep running, avoiding long gaps in exercise and erratic training.

“Performance is the result of what you put into the training,” Janet Hamilton, an exercise physiologist, run coach, and founder of Running Strong, told Runner’s World. You may think you’ve trained consistently, only to look back and realise you missed more than just a few key workouts or let several low-volume weeks stack up.

Fortunately, the solution is simple: Keep up a regular schedule.

During race training, that means skipping as few workouts as possible. While you don’t need to stay in peak race shape year-round, you do need enough consistent running to give your systems a reason to hold onto the fitness you’ve built.

Buckingham says slower, zone 2 running helps support capillary and mitochondrial development, while Sprouse says some higher-intensity work is still needed to stress those systems and keep them functioning near their highest capacity.

Our maintenance plans call for four days of running per week in the offseason to maintain your fitness. Of those four days, three are easy, zone 2 efforts to support aerobic adaptations, and one is a harder workout just to have you touch on higher intensities.

This article first appeared on the Runner’s World USA website.

The post Your VO2 Max Drops Faster Than It Improves appeared first on Runner's World.

In other words, my best piece of marathon advice isn’t necessarily about fuelling or pacing or shoes or straws. My best piece of marathon advice is to factor in a buffer, as your race morning rarely goes exactly to plan.

…sometimes life happens, and things don’t go according to plan.

It’s not that those other things aren’t important, but there’s one reality that can affect everyone from a front runner to a back marker; sometimes life happens, and things don’t go according to plan. Trust me, I would know.

I had a close call at the Cambridge Half Marathon in 2021. After a warm-up jog, I went to hit the bathroom, and the lines were overwhelmingly long, costing me an extra 15 minutes. After that, I was told I was only allowed to reach my corral by manoeuvring through every other corral, which took an extra 10 minutes. I made it with exactly two minutes to spare and was able to get a single stride out before the gun.

What really solidified it for me was the Philadelphia Half Marathon in 2023, easily the worst close call in my experience. I was staying at a hotel about a 2.5km jog from the security entrance, and after I did some Googling on how long security might take, I made a plan with a broken up warmup that factored in waiting in security in the middle. I would get through and then continue with strides and time to hit the bathroom. What I did not consider was that the security line was significantly longer than I planned and would take about 30 minutes longer than my budgeted time. I got to the start line on time, but only by skipping warmups and the bathroom line altogether, and I had to pee the whole race.

From then on, I made it a rule that to add an extra 15-30 minutes to be lost to bullshit after mapping out race day details. If it’s a small, local race, it can be more like 15 minutes. But a larger race requires more like 30 minutes.

There are several ways that things could go wrong on race day. I could have transportation issues, such as waiting for an Uber or a train. It could also be longer lines than normal, such as bib pickups, security, or even getting to my corral. It could be that I suddenly realised that I didn’t grab everything I needed out the door and needed to go back and grab something.

Last year, I ran a race in Rhode Island. It can be a little slow getting to the course as traffic can get clogged up. But knowing that this could happen, I budgeted an extra 15 minutes just in case. And I sat in traffic completely relaxed. I was able to get my warmups in, hit the bathroom, and was able to run one of my best times.

I find that including this leaves me a little more relaxed on race day. All of this is really an attempt to work through a race day as it sometimes is, rather than hoping that things go perfectly. And ironically, it gives me a little more control over the situation.

In my mind, I’m not saying that things will happen, but if they did, it would be part of the plan all along.

This article first appeared on the Runner’s World USA website.

The post This Golden Rule Could Save Your Marathon appeared first on Runner's World.

In a statement released on Wednesday, July 15, the organisers confirmed the date despite protestations by KwaZulu-Natal Athletics (KZNA) that they must approve the race date. It was previously announced that the race date had been approved by the national body, Athletics South Africa, after the Comrades Marathon Association (CMA) withdrew its membership of KZNA over a dispute around R4-million in levies that KZNA claims are owed to it by CMA. This week ASA changed their mind, confirming that the provincial body must now approve the race date.

The CMA confirmed in a statement that at a meeting on July 10 between ASA, KZNA and the CMA, ‘several matters were discussed’ and that the meeting ended ‘on a positive note, and discussions are ongoing’. The CMA has called a Special General Meeting with its members to decide on the way forward over the dispute with the provincial federation.

“The Comrades Marathon is bigger than any person or organisation,” CMA Chairperson, Mark Leathers, said. “The CMA remains dedicated to working hand-in-hand with all stakeholders in the best interests of the sport, the running community, and all who hold the Comrades Marathon dear.”

“All options will be thoroughly discussed at the upcoming SGM, following which the CMA will announce its plans for the road forward.”

The post Comrades Insists Date Decided for 2026 Despite Dispute with KZNA appeared first on Runner's World.

Before you choose a Garmin smartwatch, you’ll want to know which watch has the running and training features that make the most sense for your goals. Let’s run through your options – no pun intended.

Beginner

Let’s start with the basics. Even smartwatches designed for beginners have advanced tools and metrics that can help you grow as a runner:

• Built-in GPS: Easily track where you run and get accurate stats, including distance, pace and intervals.
• Long battery life: No, really. We mean a really long battery life. Depending on which Garmin smartwatch you have, you should get up to 1 week of battery life in smartwatch mode at a minimum, or even unlimited battery life with solar charging on the Instinct® 3 Solar adventure smartwatch.
• Sleep monitoring: Understand how your body is recovering, and get ready for training with our improved sleep monitoring feature. With select watches, you’ll receive a sleep score after waking up, along with a breakdown of your sleep stages and so much more.
• Wrist-based heart rate: Your heart rate zone matters. With wrist-based heart rate, you can gauge how hard your heart is working during runs. Plus, tracking your heart rate data and heart rate variability (HRV) outside of workouts gives you insight into your recovery, overall fitness and more.
• Recovery time: We can’t emphasise enough how important it is to rest. The recovery time feature uses your latest training, stress levels and sleep to help you figure out how long you should take to recover.
• Advanced training: Curious if it’s time to tie your laces and hit the pavement? Get training readiness, status and effect data to know when you’re ready to run and insights into your training regimen. To solidify your routine, keep an eye on your training status to see if you’re training productively, and check the training effect to see how your workout is benefiting you.
• Garmin Coach: Is there a race in your future? You’ll want to check out these free adaptive training plans, available in the Garmin Connect™ app. Pick a training plan based on your goal and distance – 5K, 10K or a half marathon – and select a coach who suits your needs. Garmin Coach will help you find upcoming races near you and keep you on track leading up to race day with recommended workouts that sync to your watch.
• Garmin Connect: All Garmin smartwatches are compatible with the Garmin Connect app, the tool for tracking, analysing, and sharing health and fitness activities. Think of it as a personal assistant to help you achieve your health and fitness goals.

Smartwatches for the Beginner
Forerunner^® 70: With a Forerunner 70 on your wrist, it’s time to start calling yourself a runner. This GPS smartwatch offers up to 13 days of battery life in smartwatch mode while tracking essential running and health features. It offers daily suggested workouts depending on performance and recovery, and provides adaptive training plans and advanced training features.

Forerunner 170 Music: This smartwatch has must-have advanced training features and offers up to 10 days of battery life in smartwatch mode, perfect for any entry-level runner. Plus, download your favourite playlist or podcast episode for easy, phone-free listening with your Bluetooth^® headphones (subscription may be required). Need to refuel? Make pitstop stops during your run and pay with Garmin Pay™ contactless payments.

Advanced 

You’ve been running for a while and have started getting the hang of things. You’re not afraid to push your limits; now you need a smartwatch to keep up. In addition to the features for entry-level runners, you may also want to consider a smartwatch with:

• Lactate threshold: A common struggle among runners is learning to pace themselves, especially right out of the gate. Curious just how far you can push yourself? Use the lactate threshold activity to see when you can expect muscle fatigue.
• Performance condition: In the first 6 to 20 minutes of your run, know how you’ll be expected to perform using pace, heart rate and HRV data. The higher the data point on your watch, the better the run.
• Multisport workouts: If your training involves performing consecutive activities, such as biking, swimming or running, record it as a multisport workout and transition from one activity to the other seamlessly. Each sport will be recorded separately when you set up automatic transition or by selecting the sport and starting the activity timer.
• Heat and altitude acclimation: Training for or running a race in a new city or country? Training for a couple of days in a new place can help you get acclimated to the heat and altitude. Your Garmin smartwatch will detect higher altitudes or hotter weather and provide insights to help you achieve your performance goals despite changing conditions.
• Speaker and mic: When paired with your smartphone, a built-in speaker and microphone make it easy to respond to messages and answer or take calls when you’re in the middle of a run. Pick up the phone from your watch and use voice command to respond to text messages.

Smartwatches for the Advanced Runner

Forerunner 570: You’ll look and run great with Forerunner 570 on your wrist. It provides 11 days of battery life in smartwatch mode, two size options, personalised Garmin Coach training plans for running and triathlons, projected race time predictor, auto lap by timing gates and more.

Venu^® 4: This smartwatch has advanced fitness features, detailed wellness insights and up to 12 days of battery life in smartwatch mode. From 24/7 health monitoring and sleep tracking to workout options and lifestyle logging, the Venu 4 is the perfect running companion.

Elite

Elite runners are looking for serious smartwatches. Good thing we have those, too. To power your marathons, triathlons and long training sessions, we have wearable tech packed with advanced features designed just for you.

• Real-time stamina: Don’t overexert yourself. Use this feature to track and manage your exertion before the start of every run.
• Built-in maps: Full-colour, built-in maps and turn-by-turn navigation keep you on track whether you’re running on city streets or densely covered trails.
• Dynamic round-trip routing: Just tell your watch how far you want to go, and you’ll get suggested return routes. Plus, if you go off course, your watch will reroute to keep your mileage on track.
• Endurance score: How long can you last? This feature measures your ability to keep up prolonged efforts, so you know how your training impacts your overall endurance.
• Built-in LED flashlight: This is the feature you never knew you needed. The LED lights on the side of select Garmin smartwatches are bright enough to illuminate the room.
• Garmin Triathlon Coach: Do you see a triathlon in your future but want the proper training? Use Garmin Triathlon Coach to find your preferred training plan based on your training status, training load, stamina, sleep tracking and more.
• Garmin Connect+™: If you’re looking for advanced training metrics as well as nutrition tracking and logging capabilities with insights to help improve your overall health or achieve a fitness goal, consider a Garmin Connect+ plan. Plus, receive exclusive Garmin Run Coach and Garmin Cycle Coach content and videos.

Smartwatches for the Elite

Forerunner 970: Made of premium materials and offering a built-in LED flashlight, this GPS smartwatch brings you performance features, including running tolerance, running economy and step speed loss (when paired with the HRM 600 heart rate monitor), all while delivering up to 15 days of battery life in smartwatch mode.

fēnix^® 8 Series: fēnix 8 is a premium multisport smartwatch available in multiple sizes with up to 29 days of battery life in smartwatch mode on the 51 mm AMOLED model, or up to 48 days with the 51 mm solar charging model. It includes a rugged design, built-in LED flashlight, and advanced mapping and navigation.

Enduro™ 3: Built for the ultra-distance athletes, Enduro 3 brings you a built-in LED flashlight and premium training, performance and navigation features, with up to 90 days of battery life in smartwatch mode with solar charging.

Need to know more about the features on our running watches? Learn all about running science to take advantage of all a Garmin watch has to offer, then browse our running watch collection. You really can’t go wrong, as every Garmin smartwatch packs a punch.

The post Which Garmin Running Smartwatch is the Right One for You? appeared first on Runner's World.

Running gave me structure when everything felt shapeless. It got me outside without asking me to perform for anyone. And most importantly, it gave me a reason to be alone with my thoughts, which, for me, has always felt less like a problem and more like a privilege.

So when I hear the occasional implication that running alone is somehow a red flag, I have to laugh.

…solo running is one of the healthiest relationships in my life.

A red flag? For what, exactly? Enjoying my own company? Wanting 45 minutes where no one asks me where I’m going? If anything, solo running is one of the healthiest relationships in my life. It’s me, my music, my weird little route choices, and whatever emotional support anthem is carrying me through those miles.

And yes, I’ve done the run club thing. I tried the big-group, post-run social scene, and for me, it felt less like community and more like a Mean Girls reboot with carbon-plated shoes instead of pink velour tracksuits. People were more focused on pace peacocking and locking in dinner seats than actually welcoming new runners. I constantly felt like I was auditioning for a spot at the table, literally and figuratively, while also trying to catch my breath.

That said, that doesn’t mean I’m anti-running-with-people. I’m a firm believer that in the right instance, running can absolutely create a real connection. My friend Ryan and I did the 9 + 1 programme together (a membership perk offered by New York Road Runners that guarantees local runners entry into the following year’s TCS New York City Marathon), and we got so close that I later officiated his wedding.

Another good friend of mine, Tom, decided to run the New York City Marathon, and I helped him train on some runs while I was gearing up for my second. Those are genuine, meaningful parts of my life, and I’m grateful for them.

But those moments worked because of their authenticity, not because I forced myself into a group dynamic that made me feel like I needed to keep up and fit in.

For a while, I did internalise it. Why are you always running solo? What’s with the aversion to group runs? Is there something red-flag-ish about wanting to be left alone this much?

Then I realised: no. I like my routes and my quirks. I have to put on the same song (“Trophy” by Charli XCX) every single time I trek up Harlem Hill in Central Park. I always run to people’s left because Captain America sprints past Sam Wilson and says, “On your left,” and it’s permanently embedded in my brain like a tiny MCU foot traffic law. Is that weird? Sure. Is it anyone else’s business? Absolutely not.

When I race, I’m running for me. It’s my catwalk and my runway, and the point is not to look like the most social runner in America. The point is to feel strong, present, and like myself. And last I checked, it’s working just fine.

This article first appeared on the Runner’s World USA Website.

The post I Love Running Alone but that Doesn’t Make Me a Red Flag appeared first on Runner's World.

Named Imbube, the siSwati word for “Lion” or “King”…

Named Imbube, the siSwati word for “Lion” or “King,” this marathon is more than just a race; it is a celebration of endurance, sovereignty, and the spirit of the mountain kingdom. As the country celebrates the monarch’s Ruby Jubilee reign this year, the marathon is scaling new heights, offering a world-class experience for local, SADC, and international athletes alike.

A Qualifier’s Dream
For those chasing qualifying times for the Comrades or Two Oceans Marathons, the Imbube Marathon is a strategic choice. With its World Athletics accreditation and a route designed to test stamina across the rugged, breathtaking Eswatini landscape, it offers the perfect environment for runners aiming to secure their spot in South Africa’s legendary ultra-marathons. The race infrastructure has been overhauled to ensure that timing, safety, and runner support meet the highest international standards, ensuring your focus remains entirely on your performance.

More Than a Marathon
Beyond the timing mats and personal bests, Eswatini offers the perfect “runcation.” Participants are invited to look past the race and embrace the surrounding beauty. Imagine waking up in a lush, mountain kingdom, finishing your 42.2km or 21.1km goal, and spending the remainder of your weekend exploring world-renowned wildlife parks or driving through the scenic, jacaranda-lined routes of the Hhohho region.

The 2026 Imbube Marathon represents a professional, modern, and seamless race experience. They have taken the raw, spirited beauty of Eswatini and combined it with the technical precision that modern distance runners demand.

Join the Pride
Whether you are a seasoned ultramarathoner or looking to tackle your first major event, the Imbube Marathon is ready to welcome you. With a new tiered registration structure, including early-bird windows and competitive entry fees, the event organiser has made it easier than ever for the regional running community to unite.

Registration is officially open. Don’t just run a race; take on a kingdom and a unique experience. Pack your gear, bring your running crew, and join other runners in Eswatini this October. History is waiting at the finish line. Ready to secure your spot? Enter online at www.imbubemarathon.com or at any ENPF branch nationwide. Step up to the Lion’s challenge.

ENTER NOW

The post Why the Imbube Marathon Should Be on Your Race Calendar appeared first on Runner's World.

Those researchers also mention you need “high-quality” carbs to help you perform at your best, as not all carbs are created equal. The best carbs for runners, in fact, are whole grains, fruits, and vegetables, Megan Robinson, RD and certified coach, tells Runner’s World. However, that answers only one part of what runners need to know. The other important piece of the carb puzzle? When to eat which type?

…during training, we want to stick to simple or refined carbohydrates…

“We’re not going to be eating whole wheat pasta, or a fibre carb bar in a training session because they’re going to wreak havoc on our gut,” Robinson says. “So during training, we want to stick to the simple carbs or the refined carbohydrates, because those are the quick-acting carbs that get into our bloodstream fast, and that is what is more easily digested when we’re exercising.”

In other words, it’s all about finding a balance between what you eat, how much you eat, and when you eat it. Here’s all you need to know about the best carbs for runners to fuel performance.

Why are carbs important for runners?
Carbohydrates are our bodies’ primary source of energy, especially for working muscles. And while our bodies can rely on fat and protein for energy too, these two macronutrients take a lot longer to digest than carbohydrates. This can be problematic if you’re looking for an immediate source of energy to fuel your run.

“Our bodies are always using fat and carbohydrate for energy. It’s never one or the other,” Robinson clarifies. On slow recovery runs, your body will rely more on fat than carbohydrates for energy. During more intense workouts – think speedwork, interval sessions, tempo runs, or even long-distance runs – your body will need more energy, faster.

“Anytime you’re doing a longer run (longer than 90 minutes),  your body will start to burn through glycogen. So, if you want to sustain pace, or you want to sustain energy without hitting the wall or bonking, you have to replenish muscle glycogen through carbohydrate [intake],” Robinson says. If not, your glycogen stores deplete, translating to a decrease in performance – less stamina, less drive, and a faster “bonk.”

Plus, if there’s no readily available energy, you will start to break down muscle tissue, meaning all that hard work you put into building muscle in the gym kind of goes out the window. “If you really do too many runs fasted, or you do too many runs without carbohydrate – especially on the longer runs – you’re reducing your energy availability and your body, in the long run, will start to break down your muscle for energy,” Robinson says.

Eating an adequate amount of carbohydrates throughout your day at the appropriate times is key to maintaining your energy levels and keeping your performance on par. Robinson says having the right amount of carbs either before or during a workout – depending on the level of intensity – will also help you maintain your blood sugar levels. This blood sugar control also impacts your alertness and ability to continue a workout. (Your brain works on carbohydrates, too!)

What are the best carbs for runners?
Try to increase your portion sizes of carbohydrates and decrease your protein and fat intake in the meal you eat prior to running, Robinson says. For example, at breakfast, if you typically have a Greek yoghurt with fruit, swap the yoghurt for one cup of cooked oatmeal. For a post-run meal, bring it back to a balance with a mix of carbs, proteins, and fats.

A general rule of thumb, Robinson says, is maintaining a 3:1 carb-to-protein ratio. This looks like half a plate of leafy green salad with one-third avocado, two eggs scrambled, and a medium-sized baked sweet potato.

There are lots of really healthy, nutrient-rich foods out there that would make the list of best carbs for runners. But here are a few top choices:

• Sweet potato (and other starchy vegetables, such as squashes)
• Whole grains (rolled oats, farro, whole grain brown rice, quinoa, millet)
• Sprouted breads (try Ezekiel options)
• Fruits (banana preworkout, berries postworkout)
• Dried fruit (limit to before a workout due to high-sugar content)

How many carbohydrates should you be eating every day?
The portion of carbohydrate on your plate is going to depend on the intensity and duration of your run, and the timing of your meals, according to Robinson. If you’re doing light activity or exercising during your off-season, you will need about 3 grams of carbohydrate for every kilogramme of bodyweight.

For casual runners who aren’t pushing their pace or doing hard workouts multiple times a week, the portions are not much more than those who don’t run. You can stick to eating a diet that consists of about 10 to 35 percent of your total daily calories coming from protein, 45 to 65 percent from carbs, and 20 to 35 percent from fats, as recommended by the USDA Dietary Guidelines.

As for runners training for races, you should consume about 5 to 6 grams of carbs per kilogram of bodyweight. Robinson says eating less than 200 grams of carbs a day is a red flag because most runners who are training for a marathon or any race should be consuming at least that amount or more.

How do carbs affect weight loss?
No matter the scenario, the scoop is that cutting a food group completely out of the diet is unrealistic for healthy, sustainable weight loss. That’s especially true for runners who literally run on carbohydrates – but also for anyone looking to maintain their energy and focus.

Instead, your plan of attack for weight should be about choosing better quality carbohydrates (think whole foods, fruits, and veggies, rather than items like chips or cookies). And focus on making small changes rather than doing a diet overhaul.

This article first appeared on the Runner’s World USA website.

The post The Best Carbs for Runners, According to a Dietitian and Coach appeared first on Runner's World.

Some of the shoe’s key features include:

The Premium Edge of Supercritical Energy
While retaining the highly protective 42mm heel stack and comfortable 8mm drop that runners trust, the Clifton PRO completely reimagines the underfoot experience.

Supercritical Energy Return: The standard midsole is replaced by a lively, supercritical EVA PROGLIDE™+ foam, delivering a snappier, highly responsive ride that keeps your legs feeling fresh.

Aggressive Forward Roll: An enhanced MetaRocker™ profile accelerates your transitions, giving you a smooth, smooth-rolling toe-off that naturally drives you forward.

Enhanced Lockdown: Features a re-engineered upper with 3D silicone print overlays and a double-lace lock system to permanently eliminate tongue migration and lock your foot in place.

Upgraded Durability: To handle the extra speed and high mileage, the outsole is reinforced with Super Abrasion Rubber placed strategically in high-wear zones.

What the Testers Say
“The Clifton PRO brings a modern, energetic liveliness to a classic fit. The rebound is incredible, and the smooth forward roll makes it incredibly easy to pick up the pace while maintaining that signature Hoka protection.”

Ready to Push the Pace?
The Clifton PRO is engineered for the runner who wants it all: soft, reliable protection paired with a bouncy, dynamic ride. It is the ultimate daily training companion designed to keep your transitions seamless and your stride powerful.

Clifton PRO: R 3 499.00

Now available on runbeatable.co.za

The post The HOKA Clifton PRO Builds on a Fan Favourite appeared first on Runner's World.

Also known as your “healthspan,” this translates to how long you can maintain your health with minimal effects from chronic disease. In other words, movement doesn’t just help you live longer, but it also improves the quality of those years.

…Living longer is important, but healthspan is also about living better…

“Living longer is important, but healthspan is also about living better,” according to researcher Frank Hu, MD, PhD, professor and chair of the Department of Nutrition at Harvard TH Chan School of Public Health. He tells Runner’s World that quality of life should be as much of a goal as hitting those milestone birthdays.

“Understanding what you can do for healthy ageing is crucial, because maintaining health as you get older becomes more challenging, and tends to require more effort,” he says. “But it’s absolutely possible, with the right approach.”

How Running Boosts Healthspan
Any type of exercise has protective effects, but running seems to be particularly potent when it comes to healthspan, for several reasons.

One important aspect is the through the protection of DNA markers, specifically telomeres. These are the protective caps at the end of chromosomes, often compared to the plastic tips on shoelaces that prevent the threads from unravelling. Longer, more intact telomeres predict longer lifespan and healthy ageing.

One study, published in 2023 in the International Journal of Environmental Research and Public Health, demonstrated how running can affect these important DNA markers. Looking at time spent running and biological ageing in 4 458 adults in the USA, researchers found that those who ran at least 75 minutes weekly had significantly longer telomeres compared to participants who weren’t runners.

Another reason running can contribute to healthspan is because it increases cardiovascular resilience, due to the way running improves VO2 max – the measure of how efficiently your body uses oxygen – as well as lowering resting heart rate and making arteries more elastic. All of those can reduce the risk of heart disease as you age.

Research in the Journal of the American College of Cardiology, examining more than 55 000 adults with a 15-year follow-up, found that runners had up to a 45 percent lower risk of cardiovascular disease. Even running just five to 10 minutes per day at speeds slower than 10 kilometres per hour (6.15 minutes per km) was associated with reduced risk of death from all causes and cardiovascular disease.

There’s also the cognitive aspect, which is an essential part of healthy ageing. Research in Scientific Reports from 2021 that looked at moderate-intensity running in 26 healthy participants found that even a single, 10-minute session on a treadmill had a beneficial effect on the brain’s executive functions, as well as mood regulation.

Exercise isn’t the only factor for better healthspan, but it can be an even bigger booster when you combine it with other healthy habits. A study led by Hu and published in BMJ in 2019 looked at the benefits of lifestyle choices and found other meaningful strategies include not smoking, limiting alcohol, eating nutritious foods, and maintaining a healthy weight, in addition to regular activity.

The combination of these can lead to notably lower risk of major chronic diseases that can affect both longevity and quality of life. Those include cancer, cardiovascular disease, and type 2 diabetes.

“These results were not particularly surprising, because they’re similar to previous studies highlighting the way healthy lifestyle habits, including physical activity, can prolong life and improve healthspan,” Hu says.

Tips on Boosting Healthspan Even More
When considering how to boost quality of life in addition to longevity, the factors associated with healthspan are similar to those related to performance overall, particularly intensity.

It doesn’t take much time working at a higher effort to improve healthspan. A recent study in the European Heart Journal, looking at data from more than 475 000 people, found that those who incorporated vigorous activity into their weekly routines showed much lower risk of chronic diseases like diabetes, kidney disease, and dementia, as well as major adverse cardiovascular events. The research found that higher intensity for just 4 percent of total activity time made a difference.

“For runners, this should be encouraging, because it emphasises that even short bursts of higher-intensity efforts can contribute to potential benefits,” says the study’s principal investigator, Minxue Shen, PhD, professor and vice director at Xiangya School of Public Health at Central South University in Hunan, China. He tells Runner’s World that this might include brief sessions of sprinting or running up hills.

“What surprised us with this research is the extent to which intensity appeared to matter for certain immune-related and inflammatory conditions,” he says. “For some of these diseases, the proportion of vigorous activity seemed to be a stronger predictor for health than total activity volume, which suggests that intensity may have distinct biological effects beyond what you get from simply moving more.”

Adding resistance training to your routine can also provide significant advantages in terms of quality of life. Research in PLOS One from 2019, assessing the effects of aerobic and resistance exercise, as well as a combination of the two, found that having both approaches resulted in improved cardiovascular health.

Other research has highlighted healthspan-boosting advantages with strength training, such as increased muscle mass and stronger bones, which are both crucial factors when it comes to healthy ageing, according to Neel Anand, MD, professor of orthopaedic surgery and director of spine trauma at Cedars-Sinai Spine Centre in Los Angeles.

“The longer you can maintain bone density and joint health, as well as muscle mass, the better it will be for your quality of life because those are important parts of mobility,” he tells Runner’s World. “Greater mobility leads to injury prevention, lower risk of chronic diseases that are worsened by inactivity, and simply more independence and capability as you get older.”

Similar to intensity, it doesn’t take strength training every day to make a difference. A study in the British Journal of Sports Medicine, examining close to 150 000 individuals for up to 30 years, found that about 90 to 120 minutes of strength training weekly – which could look like three 30- to 40-minute sessions – showed a 19 percent lower risk of early death from heart disease and a 27 percent lower risk from neurological diseases like Alzheimer’s. The study noted that those who did both strength and aerobic training, such as running, had the lowest mortality risks, compared to those who didn’t do either type of exercise.

Everyone has different factors when it comes to lifespan and healthspan, including genetic variables, says Hu, which is why incorporating many healthy habits like nutrition, stress relief, quality sleep, and social connection are all important – but physical activity like running should be at the top of that list, with intensity and strength added right after.

This article first appeared on the Runner’s World USA website.

The post The Secret to Ageing Well is to Run and These Two Habits appeared first on Runner's World.

That’s where First Choice High Protein Recovery comes in – a ready-to-drink protein solution designed specifically to help runners and athletes push past possible.

Built for people who want to train harder, recover smarter and live better, First Choice High Protein Recovery combines convenience, great taste, and scientifically backed nutrition in one easy-to-enjoy drink.

Nutrition by numbers
People are quickly realising the value of protein in their training and daily life. According to research conducted by Kantar and Mintel, 37% of South Africans actively look for high-protein content when shopping for food – a figure that has increased by 10% since 2019. In addition, 81% of South Africans say their food choices are driven by good nutrition, while 86% carefully consider how daily choices affect their physical health.

Protein that fits your training plan
First Choice High Protein Recovery is specially formulated with high-quality milk protein concentrate consisting of 80% casein and 20% whey protein. This combination of both fast- and slow-release proteins supports your recovery throughout the day.

Whey protein is rapidly absorbed by the body, making it ideal immediately after a run…

Whey protein is rapidly absorbed by the body, making it ideal immediately after a run when muscles require fast nutritional support for repair and recovery. Casein, meanwhile, digests more slowly and provides a steady release of amino acids over time, helping to support muscle recovery and reduce muscle breakdown throughout your training plan.

High Protein Recovery also contains branched-chain amino acids (BCAAs), including leucine, isoleucine and valine, which are essential for muscle protein synthesis, energy production and post-workout recovery.

More than just a muscle-builder
It’s not hard to see why the High Protein Recovery is endorsed by professional athletes like South African Tag Rugby player Kyle Saunders and sports nutritionist Candice de Mendonca. Available in a variety of indulgent flavours, including Chocolate, Strawberry Vanilla, Peanut Butter, Banana Crème and Salted Caramel, the range proves that functional nutrition doesn’t need to compromise on taste.

Besides the whey/casein and BCAA content, High Protein Recovery is high in calcium, low in fat and has no added sugar or preservatives. It is also fortified with essential vitamins, including vitamins B1, B3, B7, B9 and B12.

Convenience remains central to the range’s appeal. No mixing, measuring or messy scoops are required – simply shake, twist and enjoy. The resealable, fully recyclable packaging also makes it easy to consume on the move, whether after a track run, a treadmill session or just a busy day.

High Protein Recovery is just one part of First Choice’s protein-powered portfolio. For more information on the First Choice High Protein range, visit www.highprotein.co.za.

The post Run Strong, Recover Stronger With High Protein Recovery appeared first on Runner's World.

The experienced duo will once again test themselves against the two-time Olympic champion, with Mokoka eager for another showdown and Mulaudzi relishing the opportunity to measure himself against one of the greatest distance runners of his generation.

…Cheptegei became the first athlete to break the 28-minute barrier on South African soil…

Mokoka finished sixth in the 2018 edition in 28:18, when Cheptegei became the first athlete to break the 28-minute barrier on South African soil, winning in an SA All-Comers Record of 27:16. The race also saw Julien Wanders finish second in 27:32, setting a new European 10km record.

Reflecting on that memorable race, Mokoka said Cheptegei’s presence elevated the event and helped inspire a new generation of South African runners, including a young Mulaudzi. “It was a great event because of his presence. It was the first time a sub-28-minute 10km was run in South Africa. We witnessed that thanks to Stillwater Sports, which continues to bring the world’s biggest names to our shores. We also saw the European record being broken. Having an athlete of his calibre in our country made it a special occasion, and I am looking forward to racing against him again,” said Mokoka.

The 41-year-old, who was the holder of a 27:38 SA 10km record, believes Cheptegei’s return offers emerging athletes a rare opportunity to compete against one of the world’s best while underlining the global stature that the Absa RUN YOUR CITY Series has achieved.

“It’s a great opportunity for emerging athletes to compete against one of the best athletes and a world record holder,” added Mokoka. “It also shows how far the Series has come. If you can attract someone like Joshua after winning Olympic and world titles, while also giving athletes like Kabelo Mulaudzi the chance to compete against him, you’re creating healthy competition. The younger athletes won’t be afraid to push the pace, while Joshua will want to remind everyone of his class.”

Mulaudzi, who has won six of the 10km events since that 2018 race against Cheptegei, in which he clocked 29:17 for 13th place, credits the Series for helping launch his career onto the international stage. “I am extremely grateful to the Series because it created opportunities for me to compete internationally,” said Mulaudzi.

“My invitation to the Great Manchester Run came through those performances, and I believe the organisation of the Series is every bit as world-class.” Now one of South Africa’s leading road runners, Mulaudzi is excited to once again line up against Cheptegei and hopes the Ugandan’s presence will inspire him to better his lifetime best of 27:41, set at the Series in 2025.

Mulaudzi added, “I have always enjoyed racing against athletes who are better than me. It is a privilege to line up with Joshua again, and I hope competing against him will bring out the best in me and everyone else in the field.”

“Joshua Cheptegei’s return to Durban is a major boost for the event and South African road running,” says Michael Meyer, managing director of Stillwater Sports and founder of the Absa Series. “His unforgettable performance in 2018, when he became the first athlete to break 28 minutes on South African soil, showcased the calibre of competition our Series attracts. Having world-class athletes race alongside South Africa’s best not only elevates the event but also inspires local runners, raises performance standards, and strengthens the Series’ reputation as a world-class platform.”

The post Mokoka, Mulaudzi and Cheptegei Set to Renew Durban Rivalry appeared first on Runner's World.

Where: Northwood Crusaders, Durban North, KZN

When: Wednesday 17:20: Club runs | Saturday 05:00: Long runs

Distances: Club runs 7-11km, long runs 15-34km, depending on season/training block

Leader: Jamie Wardell 084 405 0301

Membership: Amber Vogel 079 884 1006

Website: oldies.co.za

Instagram: @oldiesrunning

The Vibe
Durban High School Old Boys Athletic Club, or simply ‘Oldies’, as everyone calls it, celebrates its 30th anniversary this year. Oldies began when a group of DHS alumni realised they were all training together anyway, and decided to form their own club. Today, the core formula remains much the same: run together, then celebrate together; serious running and serious gees.

…the core formula remains much the same: run together, then celebrate together…

Well-known in the Durban running scene, Oldies sits comfortably in the space between a serious running club and a social community. On one hand, you have Comrades silver medallists and marathon PB chasers; on the other, those equally invested in the post-run beers, race banter and clubhouse socials. Sometimes these are the same people.

The club has a strong sense of tradition, without feeling stuck in the past. While the name suggests an old-school boys’ club, Oldies has evolved into a much broader running community, attracting younger runners and plenty of women into the mix.

What stands out is the sense that running here extends far beyond just the kilometres. Oldies sounds less like a club people simply run with, and more like a community people genuinely belong to.

Philosophy
‘You’ll never run alone.’ Running should feel communal – whether you’re chasing Comrades hardware or just looking for people to survive with, no one is left behind.

From the pack leader
“A running club you want to be a part of, for the extra feel-good factor – during and after your run.” – Jamie Wardell, Club Captain

Runs
The Wednesday club run is a mid-week social run over various routes, followed by what Oldies might argue is the most important part of the evening: beers on the veranda.

Saturday long runs vary depending on the stage of Comrades (or other event) training. The club provides seconding support throughout the route, with water, Energade and banana bread fully stocked – so no bottle-burying trauma required.

In the clubhouse
Unlike many social running crews operating out of coffee shops and parking lots, Oldies has a fully functioning clubhouse at Northwood Crusaders, and they make full use of it. Post-run beers happen on the veranda, races finish at the famous Oldies gazebo, and the calendar is packed with socials throughout the year. These include the annual prize-giving, Comrades prediction nights, the ‘Aches and Pains’ social, welcome braais for new members, and the highly anticipated Christmas Pub Run.

The club also hosts its own annual 10km race through Durban North, a notoriously hilly route that nobody realistically expects to PB on, which ironically makes it even more popular.

One of the club’s newest traditions is ringing the PB bell after races. Although Jamie was very clear that Strava PBs absolutely do not count, and attempting to ring the bell for one may result in a fine.

Members
Oldies currently has close to 300 active members, with runners spread across Durban, Cape Town, Johannesburg and even Australia. The club continues attracting a younger generation of runners, while maintaining the traditions and culture that built it over the past three decades.

The post Clubbing: Meet the DHS Old Boys AC aka “Oldies” appeared first on Runner's World.

The Strava data may be skewed toward newer runners and first-time marathoners (the activity tracking app saw a 9 percent increase in the number of marathons, ultramarathons, and century rides being logged this year). But it highlights the fact that runners are realising rest and recovery play just as important a role in performance as running itself.

You may not need every other day off, but all runners benefit from making rest a part of their training…

You may not need every other day off, but all runners benefit from making rest a part of their training – it’s how you’ll actually see progress, after all. So how do you figure out how much rest and recovery you need, and where to slot it into your programming? Here’s what the experts say.

How many rest days do you really need per week?
Like so many answers in running, it depends. “For most runners, it’s best to have one full rest day each week,” says Nadia Ruiz, a certified running coach and personal trainer. “A full rest day means trying to take a break from the mental, emotional, and physical demands of training,” she says. Translation: You’re not exercising at all (although you may partake in passive recovery methods, like getting a massage, foam rolling, using compression boots, or meditation).

Some runners may need more than one day, especially if they’re just starting out, but one entire day off is the minimum (unless you have a really good reason for run streaking).

“When I start working with newer runners, one of the first things we talk about is leading with curiosity, and getting really curious about how their body responds to the training, nutrition, and stress they’re managing,” says Jess Heiss, a certified running coach. “It’s an unsexy answer, but the best way to figure it out is to test things out.” Heiss actually recommends new runners start with two rest days per week while building mileage and intensity, and asking yourself these three questions as your training progresses: Are you sleeping better? Are your energy levels staying steady? Do the workouts feel productive?

“If the answer is yes, they might stick with two rest days or drop down to one rest day,” she explains. “Over time, they may find that their body adapts and can handle more volume with fewer rest days.”

And if the answer to those questions is “no,” you may need to add another rest day – or even two. “If you’re feeling fatigued, sore, or notice an elevated resting heart rate, it may be a good idea to add an extra rest day and focus on improving sleep, nutrition, and hydration,” says Ruiz.

You should also come back to these questions regularly to make sure you’re listening to your body and taking enough rest days, no matter where you are in your training cycle.

When should you schedule your rest days for max benefits?
Traditionally, training plans are set up on a seven-day schedule – but every runner’s life is different, with work, family, and social factors to consider. “We don’t have to stick to the typical seven-day schedule with a rest day on the seventh day,” says Ruiz. “The key is to tailor rest days to fit your commitments so your training works best for you.”

That said, for most of her athletes, Ruiz usually schedules a full rest day on the last day of their work week (often Friday). “Why? Because after a full week of work, we’re mentally and physically drained, and a rest day helps us reset before the week’s longer training sessions and social plans,” she explains.

Heiss suggests following the hard/easy rule, where you alternate hard and easy days to give your body a chance to recover between harder sessions. “Long runs and intense workouts cause microtears in your muscle fibres and deplete glycogen stores,” she explains. “These stressors are necessary for growth, but they also create inflammation and fatigue that require rest. Spacing those harder runs out gives your body a chance to repair and adapt before another hard effort, reducing the risk of overtraining or injury.”

In other words, a smart way to schedule your rest days is the day after your hardest workouts, like a speed session and/or long run.

Where does active recovery fit in?
A rest day is different from an active recovery day, which doesn’t include running but may include any kind of cross-training, like walking, hiking, swimming, and strength training (as long as you keep it light – not, say, one-rep-max deadlifts).

“Active recovery days are perfect after tough workouts or whenever your body needs some TLC,” says Ruiz. They’re great to slot in after a more intense training session, and “can include an easy run or cross-training – it depends on the athlete’s specific needs to recover effectively,” she adds.

Activities like restorative yoga, easy cycling, or walking your dog promote blood flow to aid recovery without adding strain, explains Heiss. “The key here is keeping it easy – that gorgeous seven-mile hike with 1 000m of vert isn’t exactly restful,” she says.

The intensity of active recovery workouts should be 30 to 60 percent of your maximum heart rate, according to a 2019 review in the Journal of Strength and Conditioning Research. “If it feels like work, it’s not active recovery,” says Heiss.

So what does that look like in practice? If you schedule a rest day at the end of the work week, you may schedule another rest day after a harder session. You could also swap that second rest day for an active recovery day, and add an additional active recovery day wherever you need extra time off from running.

Here’s what a sample schedule may look like, according to Heiss:

• Monday: Easy Run
• Tuesday: Strength Training
• Wednesday: Speed Work
• Thursday: Rest Day or Active Recovery
• Friday: Easy Run
• Saturday: Long Run
• Sunday: Yin Yoga Class or Rest Day

How often should you adjust your schedule?
It’s really important to remember that your training plan is written (figuratively, in this digital era) in pencil. As things come up and your schedule changes, so too should your training plan.

“It’s okay to adjust the plan!” says Heiss. “If you’re feeling extra tired or notice other signs of fatigue, don’t hesitate to move a hard workout, swap in an active recovery day, or add an extra rest day. Progress comes from consistent, sustainable training – not forcing workouts on tired legs.”

Symptoms like constant tiredness, a lack of motivation, feeling sluggish at normal paces, poor sleep, and persistent aches and pains are a sign of overtraining. “Physiologically, these symptoms occur when your nervous and energy systems are overstressed,” says Heiss.

Experts estimate that around one-third of all runners, regardless of level, experience overtraining syndrome at least once in their lives. But continuing to overload your body just because you want to stick to the plan won’t result in gains; it’s more likely to impede your progress until you give your body the time it needs to recover.

“Recovery isn’t a setback,” says Heiss. “It’s where progress happens.”

This article first appeared on the Runner’s World USA website.

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In 2024, Wells had planned to run the marathon, but a disrupted training block led her to switch to the half marathon. On race morning, she felt unusually fatigued and experienced chest pressure, but attributed it to the humid weather. After struggling through the opening kilometres, she called her husband to say she wasn’t feeling well. The last thing she remembers is reaching the 7km mark before collapsing. She woke up in the hospital with no memory of what had happened and was told her heart had stopped beating.

A retired nurse running nearby immediately performed CPR, helping to save her life. Wells spent four days in hospital, underwent a procedure to insert an artery stent, and completed a supervised cardiac rehabilitation programme. Once her heart function returned to normal, she set her sights on running again – and finishing the race.

For many heart patients, aerobic exercise is a vital part of recovery, strengthening the heart and improving circulation. Running can also reduce the risk of future heart disease, with the American Heart Association recommending at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise each week to support cardiovascular health.

…you’re already reducing the risk of a cardiac event just by being a runner…

So you’re already reducing the risk of a cardiac event just by being a runner, but why stop there when you can optimise your heart to become even stronger and healthier?

Not every cardiovascular event can be prevented – genetics, sudden triggers, and sometimes simple chance all play a role – but there’s still a lot you can do to keep your heart fit and give it the best possible care so you can enjoy running for as long as you want to run.

This Is Your Heart on Running
The human heart is a fist-sized organ that accounts for roughly 0.5 percent of your body weight. Despite its relatively small size, it is the hardest-working muscle in your body, beating more than 100 000 times a day (typically faster in women than in men). It’s an involuntary muscle, operating without your conscious control or thought, contracting in response to its own electrical impulses. And it’s the only muscle in your body that works all the time and doesn’t get tired, because it’s made up of special cells (called cardiomyocytes) that resist fatigue.

Your heart is a powerful pump that keeps blood moving throughout your body. With each beat, it sends oxygen and nutrients to your cells while carrying away waste, like carbon dioxide. At the same time, it helps maintain healthy blood pressure and, working with your blood vessels, adjusts how fast and where blood flows based on your body’s needs.

Once you start running, your circulation shifts within seconds, and your sympathetic nervous system triggers the fight-or-flight response, usually related to stress, danger, or intense physical activity, when the brain signals the release of hormones like adrenaline. Your circulation and musculoskeletal systems work together to send oxygen-rich blood to your muscles. “All it’s thinking is, how do we get oxygen where it needs to go as fast [as possible],” says Tamanna Singh, MD, director of the Sports Cardiology Centre at Cleveland Clinic.

“There’s this period of adjustment from rest to stress,” she says. “When you first start running, it takes a minute or two to get into the flow, and that’s the recruitment process.” Your heart pumps faster and contracts more forcefully with each beat to eject more blood to oxygen-hungry muscles, while also removing heat and metabolic byproducts. Between beats, it relaxes more quickly. While skeletal muscles and the skin see an increase in blood flow, nonessential body organs, like the kidneys or the stomach, experience a decrease (one reason why eating right before a run can cause GI distress, as digestion is impaired). Once your body gets used to the sudden change, it transitions to a “steady state” or equilibrium.

That’s during a single run. In the long term, consistent running can lead to actual structural changes to the heart. The same way skeletal muscles grow over time when we lift weights, the heart muscle grows when we require it to keep pumping blood faster to support the higher oxygen and energy demands of the exercising muscles (which leads to an increase in VO₂ max, the maximum rate of oxygen your body can use during exercise). Consistent running can also lower your blood pressure—in response to your muscles requiring more oxygen and blood flow, your body allows vessels to widen to meet the demand. As the heart muscle grows stronger and more efficient, your resting heart rate decreases.

Measure What Really Matters
If you use a wearable watch or fitness device, it continuously collects and analyses your personal health data, providing access to more metrics than you might ever need. When it comes to your heart, here are the stats you should focus on and how much you can train your heart to improve them.

Your Smartwatch is not a Doctor!

The wealth of data accessible via wearable tech can be useful. But as one manufacturer, Garmin, notes, its “watches are not medical devices, and the data provided by them is not intended to be utilised for medical purposes and is not intended to diagnose, treat, cure, or prevent any disease.” You can protect your heart and improve your fitness with tried-and-true methods such as rate of perceived exertion (RPE), a subjective 1–10 scale of how a workout feels.

What to Feed Your Heart
As an athlete, you already know carbs are your friend, that replenishing with protein after exercise is essential for muscle growth, and that a balanced diet powers your ability to run.

When it comes to your heart, the advice is pretty similar. “Eating whole and more natural [food] is the way to go,” says Jessica Smith, registered dietitian, licensed dietitian nutritionist, and personal trainer based in the USA. On the other end of the spectrum are nutrients you should try to avoid, such as saturated fats: They raise low-density lipoproteins (LDL, “bad” cholesterol), which build up in arteries and increase the risk of developing cardiovascular disease. Ultimately, any food is okay in moderation, Smith says. “There’s [no] one food you shouldn’t eat,” she says. What remains true is that some foods are especially good for a runner’s heart. Here’s your guide.

Food Myths That Should Be DQ’D

Myth: You Should Eat a Low-Carb Diet: This idea is one of the most common, and harmful nutrition myths for runners. Carbs are exactly what we need, says sports dietitian Alex Larson, RD. Even if you’re getting enough calories, insufficient carbohydrate intake puts you at risk for under-fueling.

Myth: Low-Fat and Low-Sugar Are Better:  Anytime manufacturers remove something, they add something else [to improve taste], Smith says. These foods are often higher in unhealthy fats, calories, or artificial ingredients.

Myth: Snacking Is Bad: “For runners, snacking is an additional opportunity to get the nutrition you need for the day, because it can be hard to get enough in just three meals,” says Larson. There’s also a solid case for a bedtime snack. “[It] gives your body the energy it needs so you’re not waking up hungry,” says Dallas-based dietitian Christyna Johnson, RD. And it can help you sleep better.

Myth: Vegan Is Healthier: There is no universally perfect diet, and avoiding entire food groups can come with health risks. “When you cut out major food groups like meat, seafood, and dairy, you’re also cutting out key nutrients,” says Johnson. And you may miss out on essential nutrients like iron, ferritin, vitamin B12, zinc, and calcium.

Myth: You Should Run Fasted: While skipping breakfast before a morning run is meant to force your body to use fat reserves for fuel, it is more likely to break down muscle tissue instead, says Johnson. That includes skeletal and cardiac muscle tissue, which not only hurts performance in the short term but also sets you up for overtraining.

Myth: Fruit Has Too Much Sugar: “Did we forget there are also nutrients in fruit?” says Johnson. Fruit contains important phytochemicals like vitamin C, vitamin E, and beta-carotene, which serve as antioxidants, phytoestrogens, and anti-inflammatory agents. It also contains fibre, potassium, and folate, all of which support overall health and disease prevention.

Keep Your Heart Well-Dressed
Extreme temperatures force your cardiovascular system to work harder, so protecting yourself from the elements can help reduce cardiac strain.

🥶 WINTER
Cold temperatures cause blood vessels to constrict, which can raise blood pressure and make the heart work harder to circulate blood.

→ Do This: Dress in insulating layers to keep your core warm. A vest or thermal layer over your torso can help retain heat, and a hat prevents heat loss from the head.

🥵 SUMMER
Heat forces the heart to pump faster to circulate blood to the skin so the body can cool itself. Dehydration can increase strain on your cardiovascular system.

→ Do This: Wear light-colored, breathable clothing and a hat to limit sun exposure. Use sunscreen and hydrate before, during, and after a run, ideally with electrolytes during longer workouts.

How to Manage Stress
That looming deadline at work that keeps you up at night may feel minor in the grand scheme of things, but add your parents’ upcoming surgery and your children’s busy schedules, and stress quickly builds. Stress is a natural human reaction that can be positive, keeping you alert, motivated, and ready to avoid danger. But without periods of relief, it can accumulate and turn chronic, flooding your body with high levels of cortisol and adrenaline, triggering inflammation and increasing your heart rate and blood pressure.

By running, you’re already practising one of the best lifestyle habits for managing stress. At first glance, somewhat ironically, running acts as a stressor itself, triggering a temporary release of cortisol. But that short-term surge serves a purpose: It helps your body adapt, making you better equipped to handle future stress. Over time, running becomes a potent antidote to stress, lowering baseline cortisol and adrenaline levels while boosting endorphins—natural mood elevators and painkillers.

“It’s helpful to consider factors that we can control and improve: Embrace social interaction, build a community of trust, recognise risk factors, and incorporate wellness and mindfulness practices,” says Tamanna Singh, MD.

In fact, one of the most powerful tools for de-stressing is practising mindfulness, says Emily Saul, MS, a licensed mental health counsellor in Boston who works with athletes. That can be done through breathing exercises, meditation, or visualisation.

Some stress relievers work in minutes, while others build resilience over time. The most effective routines combine quick resets, like breathwork, with longer-term habits like sleep and regular social connection.

Use Our Matrix to Plan Your Stress Reduction Strategy:

One Runner’s Wake-Up Call
Geneva Humdy started running in her early 20s to stay fit and never really stopped. By her 30s, she was logging about 35km a week, though occasionally after long runs she’d wake up in the middle of the night with her heart racing, gasping for air. The cardiologists she saw couldn’t find anything wrong.

Years later, while hiking in Costa Rica at age 66, Humdy felt something similar, but worse. On the way down the trail, she suddenly struggled to breathe and sensed her heart beating irregularly. When she checked her blood pressure that evening, the reading was dangerously high.

Back home, doctors finally identified the cause: a congenital heart defect that had gone undetected for decades. Humdy underwent two ablation procedures to correct the abnormal electrical signals in her heart. With her cardiologist’s guidance, she slowly built her mileage back. In 2024, she celebrated her 70th birthday by completing the Ku‘ikahi Half Marathon in Hawaii.

Her experience underscores an important message cardiologists emphasise: Unexplained symptoms shouldn’t be ignored, and finding the right specialist can make all the difference in safely returning to running.

When to See a Cardiologist

• You have a genetic or family history of issues. A cardiologist can assess your risk of having a heart event.
• You’re symptomatic or have noticed even a subtle decline in your performance that you can’t explain with nutrition, hydration, electrolytes, overtraining, or undertraining.
• You have cardiac disease and want exercise recommendations and/or a second opinion.
• You’re worried about your heart. “You’re jacking up your sympathetic nervous system, and your heart rate is going to go up – so it’s better to get things checked out,” Singh says.

This article first appeared on the Runner’s World USA website.

The post How to Train a Runner’s Heart appeared first on Runner's World.

…a significant milestone for the ultra marathon, with the entry capacity to expand from 14000 to 21000 runners.

This move marks a significant milestone for the ultra marathon, with the entry capacity to expand from 14 000 to 21 000 runners. The increase will allow thousands more athletes to experience the challenge, camaraderie, and breathtaking beauty of the World’s Most Beautiful Marathon. The half marathon will also grow, increasing from 17 000 to 21 000 participants, making the 2027 race weekend the biggest in the event’s history.

Taking place from 31 March to 04 April, the 2027 edition will also introduce a revitalised race week programme, which will feature a Night Run, International Friendship Run, Trail Run, Half Marathon and Ultra Marathon and is designed to elevate the participant experience while creating an extraordinary celebration of endurance, achievement and community.

Race organisers believe that by spreading the race weekend across two days, each event will enjoy its own moment in the spotlight, creating a richer experience for runners, supporters and spectators, while building anticipation for the pinnacle of the week – the ultra marathon.

Despite these exciting changes, organisers have reaffirmed their commitment to preserving the spirit, traditions and rich heritage that have cemented the event’s reputation as the World’s Most Beautiful Marathon. Organisers also confirmed that the University of Cape Town campus will remain the event’s home for both 2027 and 2028, providing participants with its iconic setting, world-class facilities and convenient accessibility throughout race week.

The organisers also announced that the event has been awarded the prestigious International Association of Ultrarunners Golden Label Certificate, recognising the race’s high standards of organisation, safety and competition. The accreditation places the event among a select group of ultramarathons worldwide to receive the distinction, further enhancing its standing on the international running calendar.

The post Increased Entry Capacity for the 2027 Two Oceans Marathon appeared first on Runner's World.

4 July: Knysna Forest Marathon, 21km – Knysna
There is little doubt that the half marathon is the most popular of the two events on offer. The early-morning start-line vibe, the route through the forest, and the race’s party-like atmosphere are why most keep coming back. It’s festive and fun, and renowned for the post-race party that follows. Just beware of the last 5km before the finish! If you’re running the marathon, you’ll get the benefit of the rowdy half-marathon finishers to cheer you down the finishing straight.

11 July: The Bastille Day Trail Run – Franschhoek
This popular trail event starts and finishes from the spectacular Plaisir Wine Estate, promising a true trail-running adventure with breathtaking scenery, tough climbs and flowing singletrack. It offers distances for everyone, from 10km to 50km. This event sells out every year, so don’t expect an easy day out—but do expect an unforgettable experience in one of the Cape’s most beautiful trail-running destinations.

12 July: Absa RUN YOUR CITY DURBAN 10K – Durban
Since its debut in 2017, the Absa RUN YOUR CITY DURBAN 10K has become one of South Africa’s premier road races. Combining elite competition with a vibrant mass participation event, runners and walkers enjoy a scenic 10km route showcasing Durban’s iconic landmarks, ocean views and lively entertainment along the way.

18 & 19 July: The Cape Town Festival of Running – Sea Point
This popular event returns to the Sea Point Promenade for a weekend of fast racing and festival vibes against one of the world’s most spectacular coastal backdrops. Whether you’re taking on the challenging 50km ultra, testing yourself over the 21km, or enjoying the family-friendly 5km, there’s a distance for every runner to celebrate the joy of running in the Mother City.

31 July to 2 August: Washie 100 – East London
First run in 1977, the Washie 100 was born from a bold idea by the Buffalo Road Runners Club to create a race almost twice the distance of the Comrades Marathon. Inspired by club member Lionel Whitfield, who wanted to honour his late father, Granville “Washie” Whitfield, the 160km race between East London and Port Alfred became South Africa’s first 100-mile road race and remains one of the country’s most iconic ultramarathons. Not the least of its appeal is the Sunday morning prizegiving at the Buffalo clubhouse with its million-dollar view over the Indian Ocean.

The post What’s On in July: We’ve Chosen a Few of Our Favourite Races appeared first on Runner's World.

Vincent Bouillard was the surprise winner of the Western States 100 on Saturday, winning the 53rd edition of the iconic ultramarathon in a stunning course-record time of 13:46:15.

The 32-year-old Frenchman shattered Jim Walmsley’s 2019 course record (14:09:28) by more than 23 minutes, becoming the fastest runner ever to complete the historic 100.2-mile (160km) journey from Olympic Valley, California, to the Sierra Nevada foothills town of Auburn in under 14 hours.

Although Bouillard wasn’t talked about as a leading contender heading into the race, his victory added another milestone to an already impressive résumé. After emerging as one of trail running’s brightest stars with his breakthrough Ultra-Trail du Mont-Blanc (UTMB) victory in Chamonix, France, in 2024, he rebounded from last year’s disappointment at Western States with a patient, calculated effort that showcased both his physical strength and tactical maturity.

Bouillard, who is coached by American Mario Fraioli, became just the seventh runner in history to win both UTMB and Western States. His course record led a remarkable men’s race in which the top four finishers all eclipsed the previous course record, highlighting the extraordinary depth of this year’s elite field.

The race also hinted at what could be a changing of the guard in men’s ultrarunning. Three of the sport’s most accomplished stars – Jim Walmsley, 36, a four-time winner and former course-record holder, Kilian Jornet, 38, the 2011 winner who was third last year, and Hayden Hawks, 35, a two-time podium finisher – were all among the leaders early on, but each saw their races end prematurely with DNFs (Jornet at mile 38, Walmsley and Hawks at mile 62), leaving the door open for new contenders to seize the spotlight.

“I think it’s going to take some time to really register,” Bouillard said after the race. “Competition is such a thing that it can go in many different ways. I’m lucky that it went well for me today. There are so many other strong competitors today, including unfortunately, some that had to drop out. I’m bummed for Jim that he couldn’t give us a true fight because he deserved better than that. And same for Kilian, too.”

Rather than forcing the pace from the 5am starting gun at the base of the Palisades Tahoe ski area, Bouillard ran a disciplined race through the cold and windy high country terrain, staying comfortably within the early lead group that included Jornet, Walmsley, and 26-year-old Hans Troyer as the course crested the 2667m summit of Emigrant Pass.

Bouillard gradually moved closer to the front as the race entered the canyons near the 40-mile (64km) mark in the late morning hours, but Troyer was still pushing the pace at the front well ahead of course-record pace. Bouillard continued to surge throughout the afternoon, maintaining a consistent pace over the demanding terrain and moderate heat while never showing signs of fading, even as Troyer eventually joined the ranks of those who dropped out.

Bouillard didn’t take the lead until he passed through the 90.5-mile (145km) Quarry Road aid station. Through the final miles along the American River and into Auburn, it became clear he wasn’t just racing for the win – he was chasing history.

“I still don’t have a ton of experience running 100-milers. I’m still figuring that out, but I wanted to try and be a little more conservative,” Bouillard said. “Despite the fact that this race always runs faster and faster and the competition is always more fierce, it’s still a 100 miles. I wanted to really keep that ingrained in my head, and keep pushing the brakes a little bit and save my legs so I could be OK with not feeling my best and to save my legs for the more runnable sections at the end.”

The win comes less than seven months after Bouillard and his wife, Camila, welcomed their daughter, Nola, into the world.

Among the breakout performances was Italy’s Francesco Puppi, whose Western States debut exceeded even lofty expectations. After earning his golden ticket with an impressive victory at CCC 100K in Chamonix, France, last August, Puppi carried that confidence into the sport’s biggest stage. The 2017 mountain running world champion over the 32K distance took the lead several times on Saturday, but didn’t have enough left in the tank to battle Bouillard over the final miles. Still, his finish reinforced his status as one of trail running’s biggest international stars.

American Ryan Montgomery also continued his rapid ascent with another standout performance. After breaking through with seventh-place finishes in 2023 and 2025, he returned noticeably stronger and more confident, running aggressively near the front for much of the day before securing a career-best third-place finish in 13:53:55. The 32-year-old New Hampshire-based ultrarunner started strong and moved up all afternoon to secure his first podium finish in a time that was nearly two hours faster than his previous best.

“I knew that I wanted to have a good day, and I definitely feel like I got it. I feel so happy right now,” Montgomery said. “I knew that it was going to be a course-record day today, and I think what I’ve learned about Western States is that when you lose contact, it’s almost impossible to reel people in, especially when you lose that pack. So my strategy was just to run aggressively from the beginning, but also to be a little bit smart. And I felt like what felt natural for me was to be in a chase pack. I don’t think I could have executed it better than I did.”

Bouillard’s 31-year-old countryman Thomas Cardin of Cognin, France, finished fourth in 14:07:58, while American Zach Miller placed fifth in his Western States debut in 14:20:09.

Jennifer Lichter Wins Western States and Breaks Courtney Dauwalter’s Course Record

Jennifer Lichter ran the first 100-mile race of her career and announced her presence with authority on the world stage. The 30-year-old runner from Missoula, Montana, turned in one of the greatest performances in the sport’s history by winning the Western States 100, covering the rugged course from Palisades Tahoe ski area in Olympic Valley, California, to the Placer High School track in the foothills town of Auburn 100.2 miles away in a new course-record time of 15 hours, 28 minutes, 5 seconds.

To do so, she had to outrun a talented cast of runners that included last year’s winner Abby Hall, several runners with previous top-10 finishes, and Molly Seidel, the 2020 Olympic bronze medalist who was also running her debut 100-miler. Lichter broke the seemingly untouchable 2023 course record set by Courtney Dauwalter (15:29:33).

Lichter has been a strong trail runner for several years at relatively shorter distances with an aggressive front-running style that helped her earn a fourth-place finish in the 45K race at the 2023 World Mountain and Trail Running Championships in Innsbruck, Austria. After winning several races in the 50K (31-mile range), she began moving up in distance later that year, winning the JFK 50-miler (80km) near Washington DC and several other races last year. However, she missed the opportunity to run in the world championships in Spain after a hard fall during training.

Her big breakthrough came this year after she signed on to be a part of Nike ACG’s new trail running squad. Working with Montana-based coach John Fitzgerald, she continued to expand her long runs and weekly mileage while also building strength and durability for more rigorous ultra races.

It all paid off at the Black Canyon Ultras 100K on February 14 in Arizona, where she broke the course record (7:57:05) and earned a golden ticket into this year’s Western States 100. She followed that up with a record-setting performance at the Gorge Waterfalls 50K in Cascade Locks, Oregon.

But knowing she’d be making her 100-mile debut in the country’s most competitive and prestigious trail race, she ditched her typical front-running style and ran more conservatively. She was one of the first to reach the top of the massive 4-mile climb at the start of the race from the Palisades Tahoe ski area.

Although she was among the first women to crest 2667m Emigrant Pass amid windy and cold conditions, she backed off the pace and let other runners dictate the speed for the next several hours and was instead content to settle in and let the miles go by.

“Once we went over the top, I just put the brake pedals on essentially,” Lichter said. “I knew it was going to be a very long day. I knew it was my 100-mile debut, and I just kept telling myself, ‘all day pace, all day pace.’ I wanted to start at a pace I could finish at, and so I just kept checking in within myself and asking, ‘Is this sustainable?’ And that required me to let go of girls who were passing me or running a little faster. I just kept telling myself to ‘trust the process and to trust yourself, you’re really fit, and if for some reason you don’t end up getting the win or the podium, then it was just not your day. But I knew I wanted to give it my all, and I did. But that required also being really smart.”

As a child, Lichter and her sister and brother were found homeless on the streets of Bogotá in her native Colombia. They were placed in an orphanage and, when Lichter was 9 years old, the siblings were adopted by a couple in La Crosse, Wisconsin, where they learned English and gained family structure. In middle school, Lichter discovered a much-needed outlet on the track, but she also hit several low points in a years-long struggle with disordered eating.

Lichter went back and forth in the lead on Saturday with several other top runners throughout late morning hours and early afternoon before passing her ACG teammate Riley Brady, 31, of Boulder, Colorado, and taking the lead for good near mile 48 (77km) at the Devil’s Thumb aid station. Brady, a runner who identifies as nonbinary, remained close, but Lichter pulled away after wading across the American River at mile 79 (127km) and picked up the pace considerably over the final 21 miles (33km).

With a fast final mile, Lichter edged Dauwalter’s seemingly untouchable course record by 88 seconds and finished in 11th place overall.

“I kept saying ‘steady all day, steady all day,’ but for the final 20 miles (32km) I turned my 50K racing brain on and just said, ‘I’ve got to send it now,’ and that’s what I did,” she said. “I changed shoes for the most runnable part and then just took off, and I felt amazing. It didn’t really start to hit until the Pointed Rocks aid station (mile 94.3/151km), where I was like, ‘Oh, I am feeling this really bad,’ and I did cry a little bit, but that’s what running Western States is all about.”

The third time proved to be the charm for Brady, who charged to a runner-up finish in 15:42:14 – the third-fastest women’s time in Western States history – after placing 14th in 2023 and dropping out of last year’s race. Brady spent much of the day trading the lead, overcoming a remarkable series of setbacks that included temporarily losing vision in one eye due to an electrolyte imbalance and enduring repeated bouts of vomiting over the final third of the course.

Canadian runner Marianne Hogan took third in 15:51:44, adding another podium finish to her strong Western States résumé. After finishing third in both 2022 and 2025, Hogan once again demonstrated why she has become one of the race’s most consistently outstanding performers, delivering another composed and resilient effort on the trails from Olympic Valley to Auburn. Andorra’s Caitlin Fielder was fourth (15:57:09), followed by German-born American Lotti Brinks (16:04:38) in fifth.

Molly Seidel, meanwhile, had intended to run conservatively in her first 100-mile run. She was in 10th place among women for much of the first half of the race, but she arrived at the 55.7-mile Michigan Bluff aid station suffering from sore feet, fatigue, and other elements. She took her time to change shoes, rehydrate and refuel at that aid station, but lost several places in the process. Seidel ran much slower the rest of the way, but she still managed to finish the race in 28th place among women (142nd place overall) in 24:29:27 at 5:29 a.m., just before the sun rose for the second time during the race but well ahead of the 30-hour cutoff.

Abby Hall, last year’s champion in 16:37:16, which was at the time the fourth-fastest women’s time in the race’s history, was in 10th place early in the race. But the 35-year-old runner from Flagstaff, Arizona, struggled as temperatures rose into the upper 70s and eventually dropped out at the 80-mile mark just after crossing the river.

These articles first appeared on the Runner’s World USA Website.

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Volume requirements can vary depending on your goals, whether you want to cross the distance off your bucket list or if you’re a seasoned runner chasing bigger milestones, such as qualifying for the Two Oceans Marathon or the Comrades. But even with this longer distance to tackle, life can still get in the way and derail the best-laid plans about hitting all your miles.

So, what minimum mileage do you definitely need to hit? We spoke to two coaches to find out.

If you’re brand-new to running or marathons

Aim to peak at 50 to 55 kilometres
Most coaches universally agree that brand-new runners should start with training for a shorter event distance, like a 5K, and gradually build up to complete a half marathon before committing to 42.2 kilometres.

However, you can run a marathon as your first big race, says Roberto Mandje, a former Olympic middle-distance athlete and New York City-based coach who works with everyone from beginner amateur runners to Olympic Marathon Trials hopefuls. But even in these cases, it’s important not to go from zero to 60 (or, in this case, 42.2) when it comes to your preparation.

For the first month, which he considers a base period, Mandje will typically have beginners start by tracking minutes rather than miles, such as with run/walks of five minutes running and two minutes walking, and gradually building from there to establish their comfortable aerobic paces. Weekly base mileage typically starts around 15 and climbs to 25 kilometres per week with this method.

Then, Mandje transitions to a goal of building up to a target of at least 30 to 40 kilometres over a minimum of three to four days per week, with a weekly long run of about 16 kilometres. This long run will continue to build to the necessary marathon-training long runs of 25 kilometres, working up to at least two 30 kilometre runs.

Building up to these long runs requires a training plan that spans at least 16 weeks, but may stretch up to 20 weeks or more. (A longer plan allows for a more gradual progression and hitting higher mileage goals.)

Mandje aims for runners to build up to a peak week of 50 to 55 kilometres to be able to prescribe long runs that won’t make up the bulk of their weekly volume. “This is important so that the long run doesn’t represent [much] more than 50 percent of their weekly mileage and introduce a bigger risk of injury,” says Mandje.

“Overall, it’s more important to create consistency over time than to show off flashy numbers [like higher mileage],” Mandje tells Runner’s World.

Kim Conley, a two-time US Olympian in the 5 000 metres and a Flagstaff-based running coach, will also have her beginner runners consistently running four days a week to get ready for race day, but she sticks to prescribing time-based long runs that she caps at three hours rather than focusing on specific mileage.

“I tend to think in terms of ‘time on feet,’ so if runners that are running around 6:45 to 7:30 minutes per kilometre, they’re going to be doing lower mileage,” Conley tells Runner’s World. “This is because I can’t have them doing the super long runs and spending four hours on their feet in the long run and getting into high mileage because that will put them at a greater risk of injury.”

If you have a time goal and run consistently

Aim to build up to 70 to 95 kilometres, but understand that your mileage may vary
As runners progress and get more training cycles under their belts and have some race experience, both Mandje and Conley take time to analyse their injury and performance history to prescribe volume and mileage targets that complement their work, personal, and family lives. This means they both tend to start on the conservative end when prescribing weekly and long run mileage, and add more or scale back as needed.

Mandje typically suggests a 16-week marathon block for this group, which will include a handful of 25- to 32-kilometre long runs, in addition to the typical components of solid training, such as midweek easy runs, speed workouts, and tempo runs, and possibly a longer midweek run of 12 to 20 kilometres. This results in a peak target of 70 to 95 kilometres, depending on injury history and experience level.

But this is a moving target: “My approach is ‘let’s educate you along the training cycle to get you as fit and healthy as possible, and at some point over the course of a few months, we’re going to start to see your fitness improve to where we can tweak the mileage to get to the goal you have,’” Mandje says.

For Conley’s athletes, those running in the 3:30 to three-hour range, she believes the sweet spot is peaking at around 80 to 95 kilometres a week, with five to six days of running, and at least two 28- to 32-kilometre runs, one of which will include race-pace kilometres in the middle. That weekly makeup still depends on injury history, as well as what the runner thinks they can handle and how it’s going to make sense in their daily lives outside of running, she says.

For those running over 3:30 but under four hours, long runs may also peak around 28 to 32 kilometres, running a minimum of four days per week, and weekly mileage may be slightly lower.

Increasing the frequency of run days can help build up that mileage. “If someone’s had success on five days a week, but feels like they want more, then we’ll move to six days a week,” says Conley. “Sometimes we’ll do that in phases where I’ll usually still build in a down week every few weeks, where we go back to five days a week.”

If you’re looking to run a 2:30 marathon or faster

Aim to peak at 110 to 130 kilometres a week
While Mandje is famously known for having coached YouTube personality Casey Neistat to his longtime goal of running a sub-three-hour marathon (which he achieved after 24 marathons and a handful of close calls over the course of 17 years), he has also coached runners with the goal of running a 2:30.

For this group, he will usually aim to have them peak at 110 to 130 kilometres over a minimum 12-week plan, depending on their injury history and if they’ve responded well to higher mileage in the past or throughout the build. (Keep in mind, this means you’ll need a strong base before starting a training plan, as most advanced runners do.)

If an athlete can handle lower-end mileage only, Mandje works to maximise those miles and get the most out of them. That means integrating quality workouts, including interval sessions, threshold efforts, and/or race-pace kilometres, along with easy runs and long runs. Conley has coached women to the Olympic Marathon Trials qualifying standard of 2:37. And for her runners at the 2:30 level, their training plans will typically include at least two 32-kilometre long runs, as well as one run of up to 35 kilometres.

The bottom line: Long run minimum mileage doesn’t change drastically between groups, but minimum weekly mileage does climb higher with more aggressive time goals. Overall, it’s important to maintain a steady, gradual increase in volume, with mostly easy kilometres, while supplementing with quality work. But more than a specific number, consistency is key, so making sure it all fits within your busy life schedule matters most.

This article first appeared on the Runner’s World USA website.

The post The Minimum Weekly Mileage for Marathon Success appeared first on Runner's World.

Long runs are particularly special because these workouts are going to help you become an endurance monster, Kaitlin Goodman, former professional runner and the head coach of Running Joyfully, tells Runner’s World. “This is the time when you’re building endurance and improving your aerobic capacity,” she says.

More specifically, long, slow runs trigger several physiological adaptations that lead to better endurance. These include an increase in blood flow, aerobic enzyme activity, and mitochondria (aka the powerhouses of the cell, which are responsible for producing energy), says Laura Norris, a running coach, strength and conditioning specialist, and exercise scientist. These changes all result in greater oxygen delivery to the working muscles, which helps you run longer, she explains.

These runs can help you build mental strength for your big day…

What’s more: These runs can help you build mental strength for your big day, says Goodman. “I personally treat all my long runs as mini dress rehearsals for my long-distance race,” she says.

These are all good reasons to show up to your long run feeling well prepared for the work ahead. But certain habits could actually be sabotaging your long runs, keeping you from showing up as your best self. For what could go wrong, we tapped a few experts and found out what you need to address to have a solid run.

1. Thinking Only in the Short Term
To avoid sabotaging your long run, you need to play the long-term game. That means being mindful about what you’re doing in both the days and hours leading up to your workout.

“Your long run performance is a reflection of your habits across the whole week, not just what you do that morning or the night before,” Ellen Landes, RDN, registered dietitian and certified personal trainer, tells Runner’s World. “Stress, poor nutrition, and inconsistent sleep can all show up during your long run.”

2. Not Being Intentional About Nutrition
“The same way that you would not necessarily try a brand-new restaurant the night before your half marathon or marathon, it’s probably not the night of the week to do that before your long run,” says Goodman. This doesn’t mean you have to skip your weekend plans. If you choose to dine out, she suggests sticking to dishes you’ve tried before and know will digest well, rather than trying new foods. Her go-to dish: pasta and marinara sauce.

In general, you want to make sure you consume enough carbohydrates (rice, potatoes, pasta, oats, bread, bagels, tortillas, or fruit) the day before a long run, says Landes. “If your meals are too low in carbs, your muscles won’t have enough glycogen stored to power you through the long miles,” she explains. Even if you feel fine at the start, you’ll likely crash midrun, she adds.

More specifically, if you expect your long run to last one to two hours, Landes recommends stacking half of your plate with carbs the night before. If you expect to run longer than two hours, do a mini carb-load the day before. You can achieve this by making every meal, not just dinner, carb-focused, says Landes.

Aim for 3.5 to 5.5 grams of carbohydrate per pound of bodyweight spread across meals and snacks on the day before a long run. (For example, a 68kg runner should eat between 525 and 825 grams of carbs.) Also, avoid greasy, spicy, and high-fibre foods the day before and the day of your long run because consuming these foods may lead to GI issues.

Being intentional also means avoiding running on an empty stomach, especially if you’re an early riser. “Without fuel, running is going to feel harder, and you’re more likely to feel sluggish and maybe even hit the wall,” says Landes.

If you have around three to four hours prerun to let your food digest, she recommends opting for a high-carb meal like a bowl of oatmeal with peanut butter and a banana for breakfast. If you’re short on time, with an hour or less before your run, go for an easy carb-based snack like crackers, dried fruit, applesauce, or a sports drink.

It’s also important to start your long run hydrated, as dehydration can affect your energy levels, body temperature, and recovery, says Landes. “Being even slightly dehydrated can make your long run feel harder than it needs to,” she says. To avoid this, start drinking fluids early and often, becoming more diligent about maintaining your hydration the day before. Landes recommends drinking water throughout the day before and having a glass when you wake up the morning of your long run.

Light-yellow urine indicates that you’re well-hydrated, while dark urine means you need more fluids, she says. Add electrolytes to support fluid balance for longer runs or hot weather, too.

3. Forgetting to Bring Food and Fluids With You
Paying attention to nutrition doesn’t stop when you start running—you need to refuel and rehydrate during your long runs when they last more than an hour.

“Even if you start well-nourished, you will need to consume carbohydrates and replace fluids on long runs,” says Norris. Failing to refuel and rehydrate can result in performance declines, overheating, and GI upset because you’re using glycogen stores for energy production and losing much-needed fluids and electrolytes through sweat, she explains.

Dietitians recommend you fuel with at least 30 grams of carbohydrates every hour when exercising for more than an hour and drink 24 to 32 ounces of water each hour, depending on your sweat rate.

4. Not Getting Enough Sleep
While you’re balancing the demands of training and everyday life events, maintaining a solid sleep schedule can be tough. “It’s all too easy to stay up a bit later on a Friday or Saturday night, and then wake up early for a long run on Saturday or Sunday morning. However, an acute sleep deficit can impair physical and mental performance on a long run,” says Norris.

Research supports this: A study published by Physiology & Behaviour examined the effects of sleep deprivation on 20 runners who completed a 12-minute exercise test. The study found that after a night of sleep deprivation, runners reported higher rates of perceived effort, ran slower, and covered less distance, compared with when they got a normal night of sleep. But exactly how much sleep do you need? One review published in the Strength and Conditioning Journal recommends getting seven to nine hours of sleep to promote recovery, and Goodman agrees, especially before a long run.

“Think of it in terms of risk versus reward: you may be able to pull off that long run [on little sleep], but it could come at a cost,” says Goodman. The cost? Putting yourself at risk of injury or illness.

5. Drinking Alcohol the Night Before
Research shows alcohol suppresses REM sleep, which is a more restorative phase of sleep, says Norris. Throughout the night, when your body metabolises alcohol, you’re more likely to wake up, which can also result in you not getting enough quality sleep, she explains.

This is why she recommends avoiding alcohol within four hours of bedtime, or avoiding it altogether the day before long runs, so you can get optimal shuteye.

6. Not Planning Your Route
Long runs are the perfect opportunity to prepare for race day, which is why it’s important to be meticulous about where you run, says Goodman. If you’re running straight out the door with no set route, then you could be sabotaging your workout because you likely won’t be mimicking your race route. Also, constantly crossing intersections can disrupt the steady rhythm you’ll be expected to maintain on the big day.

While it’s certainly okay to take an occasional bathroom or water break or street crossing, try to minimise any additional unnecessary stops along the way. This is why Goodman recommends taking an extra 15 minutes or so to drive to an ideal location, like a bike path, where you don’t have to worry about stoplights or traffic.

This can also help you avoid hills, especially if you live in a hilly area, but aren’t preparing for a hilly race. And that will make it easier to keep your effort low for the entirety of your long run.

7. Going Too Fast
It’s easy to become obsessed with hitting a specific pace, especially if you have a goal finish time in mind. But you have to fight the temptation to run your race pace all the time, says Norris.

“Running long runs too fast will make them feel more difficult, and sometimes difficult to finish,” she explains. “Plus, running too hard too often in long runs during training creates more fatigue.” This could lead to poor recovery, worse workouts midweek, and ultimately a worse result on race day, she explains.

Instead, Norris recommends that beginners focus on maintaining an easy, conversational pace. More experienced runners should do the same, most of the time, but also incorporate a structured long run that includes a few kays at race pace every two to three weeks.

If you’re training for a marathon, this could look like running five kays easy as a warmup, followed by five to eight kays at marathon pace, one easy kay to recover, and repeating for another round. For half-marathoners, this could mean running three kays easy, followed by four to six rounds of one kay at half marathon pace and four to five minutes of easy running in between, says Norris.

8. Running Alone
Yes, running is an individual sport and going on long runs alone can help you build much-needed mental toughness, but that doesn’t mean you always have to run alone.

In fact, Goodman recommends running with a friend who can help keep you accountable and also make running all those miles more enjoyable. This can make sticking to the ideal easy, conversational pace feel even more effortless, considering you’ll be chatting with your friend along the way.

This article was first featured on the Runner’s World USA website.

The post 8 Ways You’re Sabotaging Your Long Runs appeared first on Runner's World.

…securing a coveted marathon entry has become almost as challenging as completing the 42.2km itself…

Ballot systems, once reserved for only a handful of iconic events, have become the norm, with races selling out in minutes or attracting entry requests that far exceed available places. For many runners, securing a coveted marathon entry has become almost as challenging as completing the 42.2km itself, highlighting the sport’s remarkable growth and enduring appeal.

London Marathon organisers announced this past week that the 2027 race will be held over two days, Saturday April 24, and Sunday April 25. Called the “Double,” the race will include 100 000 participants over the two days. This will add roughly 40 000 additional runners to the field.

In a press release, organisers said, “The Double creates more opportunities than ever before to be part of the TCS London Marathon. It will allow a record number of participants to take on a single marathon, helping to meet the extraordinary demand for places – highlighted by the fact that 1.33 million people entered the ballot for next year’s event.”

Elite women will race on one day, elite men will race on the other day. Organisers did not say which group would fall on which day.

The London Marathon was held on Sunday April 26, this year, and 59 830 people finished the race, making it the largest marathon in the world. Sabastian Sawe of Kenya set a world record of 1:59:30.

In addition, the race is a major fundraiser for charity. In 2026, runners raised about £90 million (that is a lot of ZAR).

“By expanding to 100 000 runners across two days, we’re opening the door for more people, more charities and more communities to take part in the world’s greatest marathon,” Hugh Brasher, CEO of London Marathon Events, said in the statement. “We believe that more than £150m can be raised for good causes and the UK economy will have a £400m social and economic benefit.”

The two-day event will be a one-time-only format, meaning the race will return to a single-day event in 2028. Runners who entered the ballot will find out if they have gained entry for either day in early July.

The Guardian first reported on London’s plans to expand to two days with a story on March 25.

Across the globe, running events, particularly marathons, are seeing increasing numbers of participants, and hopefuls are entering drawings in record numbers. Many runners are seeking to complete the World Marathon Majors – a series of six or eight marathons across the world, including London, New York, Chicago, and Boston in the USA, and Cape Town, which joined the ranks a few weeks ago.

Those three American races have increased their field sizes in recent years to keep up with demand. In the case of the New York City Marathon, runners have crowded local races in an attempt to gain marathon entry, creating registration headaches for the New York Road Runners Club and runners who aren’t interested in the marathon.

This article was first published on the Runner’s World USA website.

The post The 2027 London Marathon Will Take Place Over Two Days appeared first on Runner's World.

More specifically, muscle imbalances result from asymmetrical strength, poor activation, or delayed firing of primary stabilisers, like your core or hip muscles, and the over-recruitment of primary movers, like your hamstrings or hip flexors, Colleen Brough, PT, DPT, PhD, founding director of Columbia RunLab, tells Runner’s World. If left unaddressed, muscle imbalances can disrupt your running mechanics, which ultimately derails performance, she explains.

Muscle imbalances can rob you of speed and power, or worse, lead to injury, adds Anil Nandkumar, PT, DPT, CSCS, physical therapist at the Hospital for Special Surgery in New York City.

…muscle imbalances can fly under the radar until a nagging ache or sudden injury forces you to stop running…

Unfortunately for runners, many common signs of muscle imbalances can fly under the radar until a nagging ache or sudden injury forces you to stop running altogether. Learning to recognise those clues early and knowing which weak spots to strengthen can help you move more efficiently, run stronger, and stay on the road. Discover four key signs of muscle imbalances and the strategies that can help bring your stride back into balance.

4 Common Signs of Muscle Imbalances
1. Lack of Single-Leg Strength
Because running is a single-leg sport, you need enough strength and stability to stand on one leg at a time. If you’re standing on one leg and your torso leans to one side, your hip drops to one side, your knee drifts in, or your ankle rolls, then you probably have a muscle imbalance, says Nandkumar.

“While you’re running, you may not even notice that something’s happening until you slow down, or maybe you do that single-leg stance. So while you’re running, your imbalances actually end up getting masked,” Nandkumar says.

2. Aches and Pains
Many people mistakenly think running is supposed to hurt in some way, so they fight through the pain. But it’s important to pay attention to any pain, whether it happens when you’re out clocking miles or after.

There isn’t one type of pain to pay attention to, but in general any pain that feels out of the norm is worth taking note of, says Nandkumar. For example, if an ache throws off your running form or happens every time you push off or land, it’s time to pause and figure out what’s happening.

After a run, take note of any pain that doesn’t feel like typical muscle soreness, lingers, or the area is tender or warm to the touch, as those signs could mean you need to pay extra close attention to the area and potentially the surrounding muscle groups.

Front-of-the-knee pain, tight calves, and back pain all indicate muscle imbalances. For example, if you’re experiencing knee pain, this could be a sign you have poor ankle strength or stability or weak glutes, and if you’re experiencing back pain, this could also mean you have a weak core or glutes, says Nandkumar.

3. Compromised Running Form
If your deep core muscles (think: pelvic floor, deep abdominals, and buttocks muscles) aren’t firing properly with adequate strength to provide stability, then this can translate to faulty running mechanics, says Brough. Even though you may feel strong, your hip could be dropping to one side, or your knee may be drifting inward as you run.

Also, if you start your runs off feeling strong, but notice a loss in strength and momentum midrun, this could indicate a muscle imbalance as well, says Brough.

4. Constant Injuries
The point of identifying your muscle imbalances is to avoid injury, but the road goes both ways: Constantly being injured can also signal you have a muscle imbalance, says Brough. And research demonstrates the correlation between the two.

For example, a study published in the Journal of Clinical Orthopaedics and Trauma published in 2024 found that stronger hip external rotator muscles served as a protective factor against running-related injuries, suggesting that weakness in this area could increase injury risk.

Another study published by BMC Sports Science, Medicine, and Rehabilitation in 2024 highlights the link between hip strength and better running mechanics and says that weakness of the hips can lead to asymmetries, which can increase the risk of injury.

How to Test for Muscle Imbalances
Nandkumar recommends you have a running analysis conducted by a physical therapist who can effectively spot and treat any muscle imbalances you may have. But if this isn’t an option, you can also test for muscle imbalances on your own.

Below are three tests to try. When performing these tests, pay attention to the movement of your torso, hips, knees, and ankles to see if they’re aligned vertically. If not, the likely culprit is above or below the unstable joint, says Nandkumar.

Although every situation is different, here’s what you should pay attention to and why.

1. Do a Single-Leg or Step-Down Test
Simply standing on one leg in front of a mirror is an easy way to test for muscle imbalances. You can also watch yourself walking down the steps and record it.

→Look for: torso stable (shoulders over hips), hips in line with each other, stable ankles.

2. Record Yourself Running
Have someone record your running for at least 10 seconds from the front, back, and side.

→Look for: torso upright (no rounding or excessive rotation), hips in line with each other, knees over toes, pronation (ankle rolling in or out).

3. Do a Squat
Performing a simple bodyweight squat is another way you can check for imbalances.

→Look for: torso upright (not falling forward), knees over toes, stable ankles.

What the Misalignment Means

If your torso shifts excessively in any direction:

• Weak core
• Weak back muscles

If your hip drops to one side:

• Knee not accepting the load (need to strengthen muscles around this joint)
• Weak core
• Weak glutes

If your knees drift in:

• Weak glutes
• Weak quads
• Lack of mobility in the foot/ankle

If your ankle rolls:

• Weak muscles around the ankle
• Weak muscles around the knee
• Weak muscles around the hip

How to Address Muscle Imbalances
Strength Training
Nandkumar recommends strength training twice a week and practising exercises that target your specific weakness. For example, single-leg exercises like single-leg squats are a great way to target ankles, hips, and glutes, while calf raises are great for targeting the calves and ankle muscles.

During your sessions, remember symmetry is key, especially when practising unilateral exercises. This means keeping the load or resistance the same on each side, says Nandkumar. When practising bilateral exercises (both legs), it’s important to focus on form and evenly distribute the load on both sides, he adds.

Do Smarter Warmups
You can also add exercises that target your weak areas to your warm-up routine, says Nandkumar. For example, if you have weak glutes, he recommends practising banded side steps or glute bridges pre-run.

Practice Activation on the Run
In order to translate your newfound strength into your runs, you need to be mindful. For example, squeezing your glute every time your foot hits the ground if you’re weak in this area, says Brough.

You also want to pay attention to what happens when your foot strikes the ground. The goal is to land lightly, which requires core strength and stability in the lower back and pelvis, Brough explains. So think about landing softly as you stride; it’s often about making that mind-body connection.

The post 4 Easy Ways to Spot Muscle Imbalances Before They Sideline You appeared first on Runner's World.

The 2026 Up Run, which took place on Sunday 14 June, largely produced increased or improved stats when compared to the 2025 edition, and these make for interesting reading.

Note: Where statistical data has increased from 2025 to 2026, the item is denoted by an up arrow (▲), while stats that have decreased are denoted by a down arrow (▼). Also note that the latter symbol does not necessarily mean the 2026 stats are worse than in 2025, e.g. a lower number of patients treated or hospitalised is a positive outcome.

…the 2026 race produced better percentage stats than the 2025 edition.

QUALIFIERS & STARTERS
The field size in 2026 was slightly smaller than in 2025, but overall, the 2026 race produced better percentage stats than the 2025 edition.

95.62% Qualification (▲)
This year, of the 22 676 runners who secured an entry, 21,683 successfully went on to qualify to start the race by posting the required qualifying time by 4 May. That represents a figure of 95.62% of entrants, which was up on the 93.96% of 2025, and gave the 2026 race the highest percentage of qualifiers since 2010.

98.19% Registered (▲)
With 21 292 entrants registering and collecting their race packs this year, the 2026 race can boast the smallest drop-off of runners not completing race pack collection, just 391 of qualified runners, in many years! (In 2025, the number of non-registered runners was 521, and the percentage of registered runners was 97.70%.)

93.84% Starters (▲)
Come race day, 20 349 lined up at the Start in Durban, representing 93.84% of the qualified field. This is an improvement on 2025 stats, when 20 975 out of 22 711 qualified runners lined up in Pietermaritzburg, representing a starting percentage of 92.35%. The 2026 race also has the highest percentage of starters since the 2006 race.

21.61% Female Starters (▲)
The percentage of women in the starting field was slightly up on 2025 numbers, with 4 398 (21.61%) out of 20 349 starters, compared to 4 253 (20.27%) out of 20 975 last year.

FINISHERS & MEDALS
With the 2026 race being an Up Run – traditionally less punishing than the Down Run – and featuring the shortest route in the recorded history of the race at 85.777km, it is not surprising that the rate of successful finishers is higher than in 2025.

89.81% Finishers (▲)
Out of the 20 349 runners who started the race, 18 276 completed the 85.777km distance before the final 12-hour cut-off, which gives the 2026 race an 89.81% finish rate. The number of finishers in 2026 is actually slightly up on last year, when 18 225 officially finished the race, giving the 2025 race an 86.88% finish rate. Of the three Starting Groups, the first group had the best finishing ratio of the day, with 98.04% of starters making it to the finish and earning a medal. Group 2 had an 89.98% success rate, while 72.82% of the runners in Group 3 claimed a medal.

87.65% Novice Finishers (▲)
In terms of novice participants, the 2026 race field included 4 683 first-timers lining up in Durban, representing 23.01% of the starting field. This is slightly less than the 4 971 of 2025, who made up 23.69% of the starting field. However, the percentage of novices that finished the race was higher this year, with 4 105 (87.65%) earning a medal in 2026, compared to 4 260 (85.69%) in 2025.

2 743 Back 2 Back Medals (▼)
The Comrades Marathon offers a unique incentive to runners who run their first Comrades and then return the next year for their second run, and this year saw very similar numbers to 2025, with 2 743 runners (15.01% of finishers) earning their Back 2 Back medals, just slightly down on the 2831 Back 2 Back medals handed out in 2025, to 15.53% of the finishers.

525 Green Numbers Awarded (▲)
The 2026 race saw 525 runners earn a Green Number for their 10th, 20th, 30th or 40th finish, which is two more than the 523 in 2025. The 2026 figures include 438 runners completing their 10th run to earn membership to the Green Number Club, compared to 421 last year.

MEDICAL MATTERS
With the welfare of all participants a core focus of the organisational drive of the event, the CMA is pleased to report that the medical statistics for the 2026 race look really good. As Chief Race Doctor Jeremy Boulter says, “It was a quiet day for us in the Medical Tent.”

1.8% Treated at Medical Tent (▼)
The Medical Tent at the Finish venue treated 293 patients, with eight needing to go into the ICU section. The St John’s First Aid section treated a further 100 patients, bringing the total number of patients seen to 393, which represented just 1.8% of the field. Based on past experience, the event medical team expected between 550 and 600 patients, so this was far fewer than expected and was also significantly down on the 440 patients treated in 2025.

23 Admitted to Hospital (▼)
A total of 94 patients were transported to the hospital, with 59 going directly from the route and 35 from the Finish. These numbers are once again significantly down on 2025 numbers, when 200 athletes were sent to hospital – 169 directly from the route, and 31 from the Finish. Of the 94 patients sent to hospital, 23 were admitted, with Netcare St Augustine’s seeing 20 and admitting five, Netcare Umhlanga seeing three and discharging all of them, and Netcare St Anne’s seeing 71, of which 18 were admitted. “By Wednesday evening, six patients were still in hospital, but all are progressing well and will be discharged soon,” says Doctor Boulter.

SOCIAL MEDIA, WORLD LIVE STREAM, WEBSITE & APP
While the Comrades Marathon’s social media platforms are busy throughout the year, they really come alive when race month arrives, and this year the traffic across these platforms was boosted hugely by the race being broadcast to the whole world as a livestream production, for the first time in the history of the Comrades Marathon, on multiple digital platforms and channels, including YouTube, Facebook, Instagram, TikTok and X. Meanwhile, the athlete tracking feature on the Comrades Marathon App also proved most popular on race day.

21.6 million views on race day (▲)
29 million views in race week (▲)
On race day, the Comrades Marathon social media platforms recorded huge traffic, with 10.6 million (10.6M) views on Facebook, 4.8M on Instagram, 5.25M on TikTok, 742,000 on YouTube, and 165,300 on X. These figures are all the more impressive when the rest of race week stats are added, bringing the totals to 14.6M on Facebook, 6.7M on Instagram, 5.67M on TikTok, 1.53M on YouTube, and 457 700 on X.

742 200 Livestream viewers (▲)
398 155 Hours consumed (▲)
Viewed in 122 countries (▲)
While the Comrades Marathon has been broadcast on South African television for over 45 years, this was the first time that the race broadcast was available anywhere in the world, and the huge interest in the event saw viewers in 122 different countries watch the race.

999% Up on Facebook (▲)
960% Up on Instagram (▲)
177% Up on X (▲)
The Comrades Marathon social media team did a brilliant job of keeping followers all over the world informed and entertained. This saw the event record a combined 29 million views across all platforms in race week, with astonishing increases in views, including Facebook climbing by a fraction under 1000%, and Instagram also climbing by 960%.

514 688 Visitors (▲)
On race day, the Comrades Marathon website and Comrades Marathon app attracted 514,688 unique visitors from 5242 cities in 194 countries on race day, and between them they tracked (followed) 1,799,676 participants and received 7,580,360 notifications.

47 487 Following Gerda (▼)
Although slightly lower than last year, the number of people tracking Gerda Steyn’s progress on the official Comrades Marathon App once again made her the outright most popular athlete in the field. (Last year, she was tracked by 52 630 App users.) Defending men’s champion Tete Dijana was next in the most-tracked list, moving up from third last year to second this year, followed by comedian Schalk Bezuidenhout, who moved up from fifth last year to third place in 2026.

The post The Story Behind the Stats: Inside the 2026 Comrades Marathon appeared first on Runner's World.

Developed in collaboration with long-distance running legend Kenenisa Bekele*, the C-Series represents ANTA’s highest expression of running innovation. Designed through extensive athlete testing and advanced sports science research, the collection is built to deliver speed, propulsion, comfort, and efficiency across every distance.

Built for everything from daily training to race day…

ANTA’s C-Series is the brand’s premium performance-running range, featuring lightweight designs, responsive cushioning and carbon-plated technology aimed at improving speed and efficiency. Built for everything from daily training to race day, the collection reflects ANTA’s growing investment in high-performance running as it expands its presence in the global market. The C-Series offers runners a complete performance ecosystem tailored for training, racing, and long-distance endurance.

ENGINEERED FOR SOUTH AFRICAN RUNNERS
South Africa is home to some of the most iconic endurance races in the world, events that demand physical resilience, mental strength, and uncompromising equipment.

The C-Series was designed to meet those demands: cushioning and carbon-assisted efficiency for the Comrades Marathon, lightweight propulsion for the climbs and descents of Two Oceans, and fast, responsive transitions for competitive city marathons and PB attempts. Whether preparing for ultras, training with a local running club, or chasing faster race times, the C-Series offers a model designed to support every stride.

BUILT FOR PERFORMANCE
At the core of the C-Series is ANTA’s latest generation of race-focused technology, combining lightweight construction with responsive cushioning and propulsion-driven geometry. Key innovations across the range include:

• Nitrogen-infused NITROEDGE™ and NITROEDGE PRO™ midsoles for maximum energy return and lightweight responsiveness
• Carbon-fibre plate systems engineered to improve transition efficiency and propulsion
• A-WEB upper construction with XIAN fibre for lightweight lockdown and breathability
• A-GRIP PRO outsoles delivering confident traction in both wet and dry conditions
• Lightweight race-ready builds starting from just 165g

Designed for speed without compromising stability or durability, the C-Series offers runners a complete performance ecosystem tailored for training, racing, and long-distance endurance.

THE C-SERIES LINE-UP

C202
The C202 is built for runners seeking a responsive daily performance trainer with race-day capability. Featuring a full-length NITROEDGE midsole and an updated scooped carbon-fibre plate, the shoe promotes smooth heel-to-toe transitions while reducing ground contact time for a more efficient stride. At just 205g with a 6mm drop, the C202 balances cushioning, propulsion, and durability for high-mileage performance.

C202 PRO
The C202 PRO elevates performance further with a dual-layer NITROEDGE PRO cushioning system and a full-length carbon plate designed for explosive toe-off and smoother transitions. Engineered for faster efforts and race environments, the shoe delivers enhanced responsiveness while maintaining stability across longer distances. Its lightweight construction and rugged A-GRIP PRO outsole make it equally capable in demanding race conditions.

C202 G9
Built for elite marathon performance, the G9 is the lightest shoe in the collection at just 165g. A highly curved full-length carbon plate works alongside dual-layer NITROEDGE PRO cushioning to maximise forward propulsion and maintain pace efficiency over long distances. Reduced outsole weight further enhances speed without sacrificing grip or control.

C10 PRO
The C10 PRO combines propulsion, cushioning, and stability through ANTA’s advanced dual-density nitrogen-infused foam system. With energy return rates reaching up to 89%, the shoe delivers a highly responsive underfoot experience while maintaining structural support for endurance racing. A full carbon-fibre plate enhances toe-off efficiency and stride stability, making the C10 PRO ideal for runners chasing peak performance.

ANTA IN SOUTH AFRICA
Since launching in South Africa in 2024, ANTA has continued expanding its footprint across the country, bringing world-class performance innovation to South African athletes and consumers.

Runners can explore the C-Series collection at ANTA stores located in:

• Melrose Arch, Johannesburg
• Galleria Mall, Durban
• Somerset Mall, Cape Town
• Canal Walk, Cape Town
• Fourways, Johannesburg

The collection is also available online via www.bash.com.

*Kenenisa Bekele. 5 000m world record: 12:37.35. 10,000m world record: 26:17.53. Berlin Marathon: 2:01:41. He shaped this shoe. Every foam layer, every plate curve, every gram saved carries his input.

The post ANTA Introduces Its C-Series to South African Runners appeared first on Runner's World.

And then, out of nowhere, now that I’m knocking on the door of 40, I’d accidentally fallen out of love with running, and at first, I didn’t understand why. As life got busier, running took a back seat to work and my kids’ busy schedules. And when I finally felt ready to bring it back to the forefront in my late 30s, I couldn’t find my happy place.

Running felt terrible. Despite weeks of consistent miles, I’d often feel as if I were closing in on a fast-paced 5K during these struggle runs, while my smartwatch yelled out my splits that were actually what should be my easy pace. My heart rate would suddenly spike: a workout that would have normally put me in the 140-bpm range was somehow skyrocketing me to the 170s or 180s. Plus, the out-of-nowhere heat intolerance made running in anything above 24-degree temperatures feel like hell on Earth. I felt chronically dehydrated while also needing to wear a pad for urinary incontinence thanks to four childbirths and a weak pelvic floor.

…I did some digging and started putting the puzzle pieces together. It wasn’t me; it was perimenopause.

I blamed myself at first. Was I that out of shape? Has anything happened to my grit? Why couldn’t I motivate myself when I was so dedicated and consistent in the past? But then I did some digging and started putting the puzzle pieces together. It wasn’t me; it was perimenopause.

During perimenopause, declining levels of estrogen make the body less effective at temperature control, blood pressure stabilisation, and oxygen distribution. Hormonal shifts in estrogen and progesterone also affect the autonomic nervous system by causing the heart rate to rise faster and stay elevated longer. It wasn’t all in my head; my body was just working harder to do the same thing.

As it turns out, perimenopause can start much earlier than many realise. And while menopause can be defined to a day – it’s when you haven’t had a period for 12 consecutive months, says Juliet McGrattan, a former general practitioner based in the UK who now specialises in women’s health and running – the start of perimenopause is hard to pinpoint. “Perimenopause, the lead-up to that when hormones are changing and you can get symptoms, can start up to 10 years before that day of menopause,” McGrattan says.

The average age of menopause is around 51, McGrattan notes, which could put the onset of perimenopause as early as 41. However, that’s the average; many women experience menopause earlier, so perimenopause can begin much earlier as well.

At first, I was in denial that I could be in the throes of perimenopause despite the many signs. I’m definitely within that age range, and I experienced period changes (whether it’s more frequent, heavier, or just more irregular), brain fog, anxiety, night sweats, hot flashes, low energy, feeling tired, breast tenderness, or, for example, gut changes, due to fluctuating estrogen and progesterone levels.

I was angry that running couldn’t be my effortless go-to place for grounding and escape. In my grief, I even questioned if I could still consider myself a runner.

Now that I know more about perimenopause, I’m slowly drifting toward acceptance, despite working through feelings of frustration. I’m not letting my pace define me, and I’m giving myself permission to slow down or walk for a bit to bring down my heart rate. I’ve gotten serious about hydrating and fuelling my body in a different way and committed to adding strength training back into my routine.

Life is still incredibly busy as a working mom of four. But I’m trucking along in my running journey as I adjust my goals, tweak my training, and shut off the setting on my smartwatch that loudly declares my kilometre splits.

How to Make the Perimenopausal Transition Easier
Musculoskeletal syndrome of menopause (MSM) is a collective term for symptoms triggered by falling estrogen levels, and something that begins during perimenopause, McGrattan says. She describes it as “feeling very achy, stiff, and like you’ve done a run when you haven’t; you can’t get out of bed in the morning, you feel like you’ve got DOMS [Delayed Onset Muscle Soreness] when you haven’t done a long run.”

“Those kinds of symptoms can be a big barrier for runners,” she adds.

Menopausal Hormone Therapy (MHT), which supplements estrogen and progesterone through pills, patches, gels, or sprays, might be an option for some women with more severe symptoms. For the rest of us, nonhormonal ways to address the struggles of running during perimenopause involve a shift in training, fuelling, and mentality:

Train Differently
Oftentimes, runners need more recovery time and less mileage overall during this period of their lives, says McGrattan, who is also the author of The Runner’s Guide to Menopause. “Previously, when you wanted to improve your running, you just ran more. But actually, at this time of life, sometimes it’s better to do a little bit less so that you can recover better from it,” she says.

Rethink Your Nutrition
McGrattan stresses the importance of an increased intake of protein, calcium-rich foods, and vitamin D in the diet, since our bodies become less efficient at absorbing these nutrients during perimenopause. Making sure to get enough of them can help offset the increased rate of muscle loss and higher risk of bone fractures that creep up during perimenopause.

Hydrating properly can also require a bit of adjusting. “Your estrogen and hormones are changing,” says Louise Valentine, a leading exercise physiologist and women’s integrative health practitioner specialising in female runners. “Therefore, water doesn’t cross the cell membrane as efficiently anymore. You have to change the osmolarity of it, meaning you put a little bit of sea salt in it with a little bit of lemon.”

Incorporate Strength Training
Adding in strength training becomes more important for women during perimenopause, since we experience accelerated loss of bone density. “That’s how I’m helping women drop 19 minutes off their marathon time when they were gaining weight, sluggish, slowing down, injury-prone, weren’t even sure they could run anymore,” says Valentine, who is also the founder of Breaking Through Wellness and the host of the Maximising Hormones, Physique, and Running Through Perimenopause podcast. “If you’re running all the miles, and that’s all you’re doing, your body is going to be chronically stressed; you’ll see things like A1C—or blood sugar dysregulation—all over the place, unexpected bone loss. So I really help runners slow down, learn how to align the female body specific to a runner, like we’re quad-dominant athletes; we’ve got to strengthen the back.”

Know That It’s All a Natural Part of Ageing
“In perimenopause, sometimes you can have a bit of an identity crisis because you might lose your confidence, you might not recognise yourself, be flying off the handle, be really sensitive,” McGrattan says. “And then you have an identity crisis of, ‘I don’t even feel like a runner, because I’m just completely rubbish,’ and that can be a significant issue for lots of women.” McGrattan advises staying open-minded and understanding that being a runner encompasses all shapes, sizes, and speeds. “Maintaining that identity as a runner, even if you feel like a bit of a fraud, is really important,” she adds.

This article first appeared on Runner’s World USA.

The post Perimenopause Hit Early and Made Running Feel Harder Than Ever appeared first on Runner's World.

…they can help you run your first race strong.

Attainable doesn’t mean automatic, though. Before you download a training plan or circle a race date, experts explain the one prerequisite true beginners need to have. Plus, they share how the early steps of marathon preparation can help you do more than simply survive a marathon – they can help you run your first race strong.

Before You Begin Training, You Need Time to Prepare
The one thing you need most before training for your first marathon isn’t a perfect pair of shoes, a complicated workout schedule, or even a target race pace (yet). It’s time.

Many beginner marathon plans don’t actually assume a runner starts from zero. Even when a plan is labelled for beginners, it often assumes you already have some baseline fitness, whether that’s running a few days a week casually, walking regularly, or staying active in some other way.

But if you don’t have a base, you need time to build one before getting into structured marathon training. Certified run coach Will Baldwin gives true beginner athletes an additional two months before the actual training begins, just to get used to running and moving. “We’re starting some of the loading, where we can be really slow and not concerned about mileage,” he told Runner’s World. “We’re just building up the tissues.”

Following those two months of routine-building work, Baldwin guides runners into a traditional 16- to 24-week marathon training plan. In total, new runners should set aside half a year before their race to prepare their bodies well.

Research shows that novice runners are more likely to develop injuries than experienced runners, so taking extra time to build strength and endurance before race training can help lower the risk of injury.

In other words, the marathon plan is not always the true starting line. For many beginners, the work starts well before the first scheduled workout, after you accomplish the two steps outlined below.

Step 1: Get Used to Moving Consistently
Before you train for a marathon, you have to get your body used to a routine. “You don’t go from zero to 100 without having to change something about your lifestyle,” Ward says.

Marathon training eventually asks you to get out the door three, four, or even five times per week. For someone who is not currently exercising regularly, that can affect their sleep, meal schedule, workday, family time, and social life.

So before you worry about the duration of your first long run, focus on consistency, whether that’s walking several days per week, trying run/walk intervals, or cross-training.

This phase also helps you learn what time of day you can train, where you like to run or walk, what your body feels like after you exercise, and how to distinguish between normal soreness and too much fatigue.

Step 2: Build an Aerobic Base
Once you have a routine in place, the next step is to establish an endurance base so you’re actually able to handle the load of a full marathon plan.

Base training teaches your heart, lungs, muscles, joints, bones, and connective tissue to tolerate low-intensity movement without leaving you wiped out. When the actual marathon training block comes along, you’ll feel challenged by the workouts, but your chances of burning out due to the duration or intensity of the runs dramatically decrease.

Ward says that if an athlete can walk, jog, or run continuously for 60 minutes at a time, they may be ready for a standard beginner marathon training programme.

This article first appeared on Runner’s World USA.

The post Key Marathon Training Tip from Running Experts appeared first on Runner's World.

But deprioritising this part of your training comes at a cost: If you really want to perform well and minimise your risk of injuries, then it pays to be strategic about what you’re doing in the minutes and even hours before a run, says exercise physiologist and run coach Janet Hamilton. We rounded up common mistakes runners make before a run and how to correct or avoid these pitfalls altogether so you can perform at your best.

1. Going Straight from Your Desk to the Road
You power down your laptop after a long day of work meetings and realise the evening’s already slipping away. Feeling pressed for time, you slip on your sneakers, open the front door, and immediately begin your six-mile run. Sound familiar?

Beelining it from your desk job to a run can be super tempting when you’re squeezing a workout into a jam-packed day, but both Hamilton and Matt Campbell, run coach at PRO Club / Bay Club, warn against it. “The biggest problem is injury [risk],” Campbell tells Runner’s World.

When you jump straight into running without a warm-up, “there’s a higher probability you’re going to tweak or pull a muscle in the first five to 10 minutes of your run,” he explains. This is especially true if you’ve been sitting at a desk at all, since that stagnant position can stiffen your joints and tighten your muscles.

But even if you don’t get injured, all that stiffness will likely compromise the efficiency of your stride and make your run feel less comfortable.

These reasons are why Hamilton and Campbell advise a warm-up before any run – even short, easy ones. The ideal warmup duration depends on the intensity of your run, Hamilton says. For example, you’d want a longer one before a speedwork session, compared to a zone 2 run.

But for consistency’s sake, Campbell recommends doing the same 10- to 15-minute warm-up before any run. This helps “build the habit,” he explains. “Every time you go for a run, you have the same warm-up routine and can book that amount of time.”

As for what the ideal warmup entails, well, that brings us to our next point.

2. Favouring Static Stretches Over Dynamic Ones
For decades, runners did static stretches – those where you get into the end range of motion and hold – as part of their pre-run routine. But nowadays, experts recommend dynamic stretches (where you actively move a joint through its full range of motion) as the better bet. So if you’re still favouring the static ones in your warm-up, it’s time to modernise.

During your pre-run warm-up, “you want to take your joints through a reasonable range of motion, but there’s no sense in going to end range in static stretches—that’s not what running asks of your body,” Hamilton says. “Running asks your body to move.” And dynamic stretches prepare your body for that action by boosting blood flow to your muscles, making them pliable for your run, Campbell says.

Plus, some research suggests doing static stretches before exercise can decrease maximal strength and power output, though Hamilton points out this isn’t really relevant to distance running, which is more about muscular endurance. These findings may, however, apply to speedwork days.

For a comprehensive pre-run warm-up, Campbell recommends starting with five to 10 minutes of fast walking to get your heart pumping and blood flowing, followed by a few minutes of dynamic stretches such as leg swings, high knees, butt kickers, and hip openers. You can also do gait drills like side shuffles and backward jogging to wake up your neuromuscular system, Hamilton adds.

One caveat to all this: If you’re recovering from an injury that’s caused, in part, by muscle tightness – for example, plantar fasciitis spurred by tight calves – then you may really benefit from some static stretches sprinkled into your warm-up, Hamilton says. “But for the general runner,” she says, “those static stretches don’t happen in the pre-run. ” They happen at other times.” Like in the post-run cooldown, for example.

3. Neglecting Pre-run Fuel
Maybe you don’t feel hungry, you’re worried about GI issues, or it seems too early in the morning to eat. Whatever the reason, you’re starting a run on an empty stomach.

This may seem like a harmless choice, especially if you’re going for a short, easy run, but Kristy Baumann, a Minnesota-based registered dietitian who works with runners, says it’s a big no-go.

Just like a car needs gas (or electricity) to work properly, your body needs fuel to run, Baumann tells Runner’s World. So going without can cause you to feel more sluggish on your run and increase your levels of cortisol, the stress hormone, Baumann says. Higher cortisol places more stress on your body, and for women in particular, this can affect hormone health, Baumann explains.

Moreover, if neglecting to eat pre-run is part of a broader pattern of underfueling, you’re also at greater risk of injury, Baumann points out. That’s in part because when your body isn’t getting all the calories it needs, it can break down muscle as a source of energy instead, she explains. Underfueling can also harm bone health, upping your risk of fractures.

The solution: Eat a small carb-rich snack before your morning workout. “Even if it’s an easy two- or three-mile run, you still benefit from having something to eat before,” Baumann says. She recommends having about 20 to 30 grams of simple-to-digest carbs 15 to 60 minutes before a morning run, with more possibly needed depending on how long you’re planning to exercise.

Some ideas: A banana, a piece of white bread, two graham cracker sheets, three pieces of dried mango, or half a bagel with honey or jam (with the option to add some peanut butter, if desired). If you’re running later in the day, make sure it’s been no more than two hours since you’ve had a snack or no more than three to four hours since your last meal, Baumann says.

If you’re navigating GI issues while running or you’re not used to eating that much before exercise, Baumann advises gradually scaling up to that amount.

4. Chugging a Bunch of Water
Yes, it’s important to start a run well-hydrated, but gulping down a bunch of water 30 minutes before you head out the door isn’t the hack you think it is.

Excessive chugging can spur frequent pee breaks during your run and cause water to uncomfortably slosh around your stomach as you stride, Baumann says. Plus, it doesn’t actually hydrate you all that well. “Your body won’t absorb water that fast, and it needs electrolytes to actually absorb the fluids as well,” she explains.

A better approach: Be consistent with your hydration throughout the day instead of overemphasising water immediately pre-run, she says.

And, if it’s time for your run and you suddenly realise you’re dehydrated, drink a glass of water with electrolytes in it and then bring fluids with electrolytes with you to sip while you run, she says. If you’re feeling really dehydrated, consider scaling back your planned run for the day and trying again tomorrow, Campbell adds.

5. Forgetting to Check the Weather
This one’s pretty self-explanatory. Unless today’s run is on the treadmill, it’s smart to know what you’re in for weather-wise. Neglecting this step can increase your chances of underhydrating (if it’s hotter or more humid than you realise) and dressing inappropriately (and thus getting too hot, cold, or sunburned). It can also potentially land you in a dangerous situation – for example, you could encounter a thunderstorm, extreme wind, or poor air quality.

It literally takes just a few seconds, but it can make a huge difference for the comfort and safety of your run, Hamilton says. If you find yourself regularly spacing on this step, set up a reminder on your phone or place a sticky note by your running shoes.

6. Not Having a Plan
Heading out the door and just randomly running at whatever pace and distance feel right in the moment might work for some folks, but Campbell always advises his athletes to step out with a plan. This keeps you focused, and it also helps prevent overtraining, he says.

Hamilton agrees. Before you start your run, “take a moment to think about what the purpose of this workout is, what it is I’m trying to accomplish, and how I can best do that,” she says. You can write this out on a piece of paper, type it up in your phone, or simply lock it in your mind.

Some days, “it may be as simple as there really isn’t a purpose. This is a no-agenda run. I’m just going out to enjoy myself on a mountain trail,” Hamilton says. And other days, it may be more complex. For example: “My focus is to lock into my marathon pace for the middle eight kilometres of this 16km run.”

Either way, reminding yourself of the purpose of the workout beforehand can help each run be more productive, Campbell says.

7. Ignoring Pain
If you notice any unusual pains as you’re gearing up for a run – for example, something feels off in your knees, hips, or lower back, and the sensation doesn’t improve as you get into your warm-up – don’t just soldier on with your workout, Campbell warns. Doing so can set the stage for injury, he says.

Instead, postpone your run for the following day or turn it into a gentle walk (assuming walking doesn’t contribute to the pain), he says.

8. Neglecting Sleep
Going into a run sleep-deprived may seem like no big deal, but it can actually put you at risk for injury, Campbell says. That’s because lack of sleep can cause you to zone out on a run, increasing your chances of tripping over an obstacle in your path or even your own feet.

It can also sabotage your performance: “You want your muscles to be working at full potential, and if they’re not fully rested, they won’t work as well as they should,” Campbell says. Plus, when you’re zonked, your mental game will likely be off, too, which means you may have a harder time executing the details of your workout.

All of this is why Campbell recommends prioritising adequate, quality sleep before you run and postponing any runs on those days when you’re seriously dragging.

9. Wearing Brand-New Gear
We all get giddy over new gear. But donning your brand-new apparel on a run, particularly on a long or intense run, isn’t a great idea.

“I’ve had quite a few clients who go buy a new pair of shoes and then go for their 10-mile run,” Campbell says. “And then they can’t walk the next day because they have blisters in five different spots.” This can also happen with most any other type of workout apparel, Campbell says, including socks, shorts, and sports bras.

Instead, break in your equipment on short, easy runs, or better yet, short, easy walks, Campbell says. Your feet, inner thighs, and bra line will appreciate it.

10. Psyching Yourself Out
Fact: “The mental game for running is tough,” Campbell says. When gearing up for a big or hard run, it’s easy to doubt your abilities. But getting trapped in a negative headspace can undercut your performance and lower the overall enjoyment of the run.

As an antidote, Campbell suggests visualisation. It’s a tactic he uses before races by watching videos of the course and then visualising himself at different points along the way. “Seeing myself in my head in the environment provides some confidence that I can do it,” he says. And this makes the overall experience less daunting.

To apply this to your training runs, Campbell recommends taking a few minutes during your warm-up to mentally picture the route you’re about to tackle. “When you’re doing some of your easy jogging to start, or dynamic stretches, you can visualise: Okay, I’m gonna head down this way to this house, and then I turn right, and I’m running through the park. I turn left, and then I’m gonna loop back around to my house, and then I’ll be done.”

Simply thinking through the run can get you more excited about it, so you execute it well.

Originally published on Runner’s World US

The post Coaches Reveal the Biggest Pre-Run Mistakes to Avoid appeared first on Runner's World.

MEN’S STANDOUTS

• George Kusche won the men’s race in 5:15:56, shattering Leonid Shvetsov’s 18-year-old Up Run Record of 5:24:49 (2008), and he also set a new Best Average Pace record for the Up Run of 3:40.99 per kilometre, bettering the 3:43.75/km set by Vladimir Kotov in 2000. Add in the prize money for being first South African over the line, his prize money comes to R2 322 000.
• Third home was SA’s Mbuti Mollo, in 5:21:31, who also claimed the Cell C Hot Spot prize for being first finisher through the Camperdown timing point, as well as the prize for first male novice finisher.
• The fourth and fifth finishers, Great Britain’s Alex Milne (5:22:29) and Japan’s Haruki Okayama (5:24:46) also dipped under the previous Up Run best time. Current 50km World Champion Milne continued moving up through the positions, having finished 15th, ninth and sixth in his three previous Comrades Marathons, while former 100km World Champion Okayama claimed a gold medal on debut at the Comrades Marathon.

• Sixth place went to 50-mile World Record-holder Charlie Lawrence of the USA, while SA’s Lloyd Bosman took seventh place after passing a cramping Nikolai Volkov just metres from the line. Volkov’s disappointment at having to be content with ninth position may have been slightly tempered by also claiming first place in the 40-49 age category
• Of the four South Africans amongst the top 10 men, Mollo, Bosman and Pulusa all claimed a gold medal in their Comrades Marathon debut runs.
• Of the top 10, four were all also gold medallists in 2025 – Wiersma, Volkov, Milne and Korytkin.
• In the team competitions, Nedbank Running Club KZN took top honours in the men’s elite category, while the men’s open category was won by Impala Marathon Club NWN, followed by Maxed Elite KZN. The Impala team also claimed the men’s 40-49 team prize.
• The youngest finisher was 20-year-old Ruan Uys, who clocked 7:35:56, while the trophy for the oldest finisher was once again presented to 84-year-old Johannes Mosehla. In finishing the race in 11:12:26, Mosehla also extended his own record as the oldest finisher in Comrades history. He claimed this record in 2023, aged 81, beating the record set by 80-year-old Wally Hayward in 1989, and has now rewritten the record books four years in a row.
  

  Steyn also set a new Best Average Pace for the Up Run, with 4:01.24 per kilometre to beat the previous best of 4:04.28/km that she set in 2024.

  WOMEN’S STANDOUTS

• Gerda Steyn cruised to her third Up Run victory and fifth Comrades Marathon title overall, with an her time of 5:44:53. This was well inside her own record for the women’s Up Run of 5:49:46, which she set in 2024. Like Kusche, Steyn also set a new Best Average Pace for the Up Run, with 4:01.24 per kilometre to beat the previous best of 4:04.28/km that she set in 2024. To add to her incredible day, Steyn was also the first woman through the Cell C Hot Spot in Camperdown, and she was part of the Hollywood Athletics Club team that claimed the Women’s Elite Team prize. With these additional prizes, her earnings for the day jumped to R2 388 192.
• Second over the line was Zimbabwean Nobukhosi Tshuma, who finished in 5:53:36 and improved greatly on her fifth-place finish in the 2024 edition of the race, having made terrific personal sacrifices to train for this race in Kenya.
• Third place went to SA’s Irvette van Zyl in 6:02:30, one position better than the fourth place she achieved in her Comrades Marathon debut last year, and she described the Up Run as one of the hardest things she’d ever done.
• Fourth was Kenyan Shelmith Muruiki (6:06:38), last year’s third-place finisher, who also took first place in the women’s 40-49 age category
• Great Britain’s Naomi Robinson was fifth in 6:07:55, and improving considerably on last year’s 15th place in her Comrades Marathon debut.
• Another Zimbabwean, Loveness Madziva, was sixth, also improving considerably from the 13th place she recorded in her previous out in the event in 2024
• The USA’s Courtney Olsen took seventh place and added a third consecutive gold medal to her Comrades Marathon haul.
• In eighth position, Dikiledi Majara gave Lesotho its first female gold medal in Comrades Marathon history
• In ninth place Jenet Mbhele extended her record as the first black South African woman to achieve four gold medals in the Comrades Marathon.
• 10th-placed Carla Molinaro of Great Britain, the current 50km World Champion, extended her Comrades Marathon gold collection to five.
• The first female novice to finish was another Brit, Stephanie McCall, who crossed the line in 17^th place in 6:52:10.
• Hollywood Athletics Club team took top honours in the women’s elite team category, while the open category was won by Ubora Athletics Club, with Nedbank Running Club CG finishing as runners-up. The same Ubora team also claimed the women’s 40-49 team prize.
• The youngest female finisher was 20-year-old Bailey O’Leary (Great Britain), who was home in 10:42:51
• The oldest was a 74-year-old visitor from the USA, Auzanne Koonce, who crossed the line in 10:43:24, less than a minute behind the youngest female finisher.

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