Monday 20 May

Ghandi Walk: Enter on race day, between 7am and 8:30am.

Tuesday 21 May

AGW 21.1km Championship (race date: 22 June): Enter at the venue, from 5pm. You can also enter on race day, from 5am.

Platinum Trail Run, presented by ISUZU (race date: 26 May): Pre-entries, available at www.stillwatersports.com, will close at 12pm. You can also enter on 24 May and 25 May, between 9am and 12am, or on race day, between 6am and 8:30am.

Wednesday 22 May

AGW 21.1km Championship Enter on race day, from 5am.

The Golden Valley Casino Trail Run (race date: 25 May): Pre-entries, available at www.trailrunning.co.za, will close. You can also enter on race day, between 7am and 7:45am.

Thursday 23 May

Wilderness Run (race date: 25 May): Pre-entries, available at www.chaingangevents.co.za or by contacting nbmc.eden@gmail.com, will close. You can also enter on 24 May, between 5pm and 7pm, or on race day, from 6:30am.

Friday 24 May

Wilderness Run (race date: 25 May): Enter at the venue, between 5pm and 7pm, or on race day, from 6:30am.

Race 4 Friendship (race date: 25 May): Pre-entries, available at Runaway Sport, Running Inn, or www.enteronline.co.za, will close. You can also enter on race day, from 5:30am.

Platinum Trail Run, presented by ISUZU (race date: 26 May): Enter at the venue and on 25 May, between 9am and 12am, or on race day, between 6am and 8:30am.

Voet of the Wine Route 10km (race date: 26 May): Enter at the Mall, between 4pm and 8pm, or on 25 May, between 9am and 4pm. You can also enter on race day, from 5am. Goodie bags will be given to the first 1200 entrants.

Saturday 25 May

WCAD Series (race date: 1 June): Pre-entries, available at www.wcad.co.za, will close. Late entries will be taken until 27 May, for an additional surcharge of R200.

Wilderness Run Enter on race day, from 6:30am.

Race 4 Friendship: Enter on race day, from 5:30am.

Fernskloof Trail Run, presented by MediClinic (race date: 1 June): Pre-entries, available at www.trailrunning.co.za, will close. You can also enter on 31 May, between 9am and 6pm.

Stutt Stumble 15km Run/Walk & 5km Fun Walk: Enter on race day only, from 7:30am.

Platinum Trail Run, presented by ISUZU (race date: 26 May): Enter at the venue, between 9am and 12am, or on race day, between 6am and 8:30am.

Voet of the Wine Route 10km (race date: 26 May): Enter at the Mall, between 9am and 4pm. You can also enter on race day, from 5am. Goodie bags will be given to the first 1200 entrants.

Sunday 26 May

Voet of the Wine Route 10km: Enter on race day, from 5am.

Platinum Trail Run, presented by ISUZU Enter on race day, between 6am and 8:30am.

University Sport of South Africa (USSA) was represented at the championships for the first time with three athletes competing on the day, one of them being Jeromy Andreas. The University of Johannesburg Transport management student never expected to do so well but his chance of finishing strong became evident at the 9km mark. “I am very surprised to be the champion. I didn’t expect to win.” said Andreas after the race. The last kilometer I used my speed as 5000m athlete to outsprint Namakoe.” Andreas will represent USSA at the World University Championships in Kazan in July.

Junior athlete Namakoe Nkhasi (CGA) finished second in 29:06 while Lloyd Bosman finished in the bronze position, his time recorded at 29:15. Xolisane Zamkele and SA Marathon Champion Benedict Moeng completed in the top five, their times were 29:18 and 29:27 respectively.

Lebo Phalula won the women’s race convincingly despite her knee giving her problems during the race preventing her from running a new personal best time. Her best of 33:01 was recorded in 2008, but today she had to be satisfied with 33:48. “I wanted to run hard and get 32 (minutes), but my knee didn’t allow me,” said the 29 year old from Central Gauteng. In the end her lead over Christine Kalmer proved to be enough for the win. Kalmer finished in 33:55 while the 24 year-old SA Marathon Champion Cornelia Joubert ensured her spot on the podium as she crossed the line in 34:46. Mpho Mabuza and Carry-Ann Smith finished fourth and fifth. Their times were 35:09 and 35:48 respectively.

Apart from Smith, the top four athletes are all from Central Gauteng Athletics and also won the team prize for women. Central Gauteng Athletics won both team prizes for men and women at the championships.

The junior men’s top finishers are Namakoe Nkhasi (29:06), Tumisang Monatlala (30:14), Adam Lipschitz (30:36), Micheal Pienaar (31:08) and Creel Chavalala (31:20).

Annie Bothma won the junior women’s race in 36:47. The Labuschagne triplets all featured in the top five taking the second, third and fifth position respectively with Silindile Chili finished fourth in 38:26. Alicia, Olivia and Sindy recorded times of 37:21, 37:36 and 38:40 respectively.

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When: Thursday, 23 May

Time: 13h30 – 14h30

Every year, thousands of runners flock to popular 10-K events such as the OUTsurance 94.5 Kfm Gun Run 10km, the RAC The Sweat Shop/Asics 10km, and of course the Spar Ladies races around the country (find a race to run, here). The festive atmosphere and hoards of cheering fans draw runners in. And you can join the fun.

All you need is six to eight weeks between starting to run and race day to build up to completing 10km safely and comfortably.

At a minimum, you need to run three times a week to prepare for a 10-K. Do two 30-minute runs on, say, Tuesday and Thursday, and a long run on the weekend. When possible, add an additional easy 20-minute run to your schedule to increase time on your feet.

Every other weekend, increase your long run by two or three kays. Continue adding mileage until you’re running 10 to 11 kays two weeks before race day. Keep the pace at least two minutes per kay slower than the pace you ran your last 5-K (or simply where it’s comfortable to talk). Consider inserting a 30- to 60-second walk break every one to three minutes. On alternating weekends, keep your long run to 30 minutes.

If this is your first 10-K, you don’t have to exercise on non-running days. Doing too much may hasten fatigue. If you don’t like being idle, go for a walk.

Get ready The week before your big day, do your two 30-minute runs. Two days before the race, rest and allow your legs to recharge. If you need to burn off some nervous energy the day before the event, go for a very slow, very short run (no longer than 15 minutes).

Yes. A practice race can help calm your nerves for the big day. It allows you to test-drive your pre-race preparation – like your nutrition, gear, and warm-up strategies – and your run/walk and hydration plans. Schedule a 5-K three to four weeks before your target event.

Find a 10km training programme here.  

Ready to take the challenge? Find a 10km race to run here.  

Read more on the story, here. 

The 36 year old was tested after she won the 56km event, as per normal doping control procedures. Volgina could face a 2 year ban, and be stripped of both her title and R250 000 prize money, if she’s found guilty by the IAAF.

“At the conclusion of the 2013 Two Oceans Marathon Saids conducted a total of 24 doping control tests on the top finishers,” Galant said.

“Only one test came back positive for a banned substance.”

Volgina was a surprise win, after knocking the Nurgalieva twins off their 5 year hold of the race. Volgina won the race in 3:38:38, more than a minute ahead of Tabitha Tsatsa (Zimbabwe). It was Volgina’s second Two Oceans victory; her first was in 2002.

Saids chief executive Khalid Galant said Volgina retained the right to request a confirmation test of her B-sample, to determine whether her A-sample result was correct.

He said international athletes competing on South African soil came under the same scrutiny and drug testing rules and regulations as South Africans.

“We are part of a global anti-doping network, therefore no international athlete competing in SA should think that they will not be tested. Conversely, this also applies to our athletes that compete internationally and who are tested by our anti-doping agency counterparts.”

The 2012 Comrades Marathon champion, Ludwick Mamabolo, was cleared of doping charges last month due to irregularities in the post-race testing process.

Mamabolo tested positive for methylhexaneamine, shortly after he became the first South African in seven years to win Comrades Marathon.

Water World: Nathan Lock Laces

Similar to the Yankz, but with less showy colours, the Nathan Lock laces replace your shoe’s existing laces for a quick tie and great permanent fit.

The Nathan laces are water resistant too, so once the lock is in place it stays right where it is without slipping in rainy conditions.

From: Sportsmans Warehouse, R80

The Replacements: Yankz Sure Lace System

A two-point adjustment system that works well on any shoes with eyelets. The laces are expandable, and – after you’ve got used to them – can be adjusted to give a great fit on any shoe, just the way you like it.

Our testers often started off making them a bit too tight, but found they could easily adjust them to a more comfortable tension.

From: Sportsmans Warehouse, R120

The EVA-moulded outer shell looks disturbingly like a member of the love-it/hate-it Croc family. But have no fear, it all becomes clear when you slip on the sock liner heel tab and into this multi-optional shoe.

Essentially, a removable sock lining inner creates three options for running in the Ultras. Testers enjoyed road running with the sock in; however, it is easily removed and can be used by itself on shorter road runs too. If used alone, the footbed of the sock is puncture-proof and still gives 3mm of cushioning. When used along with the durable EVA shell, the cushioning increases by an extra 7mm of soft and comfortable bedding underfoot.

The cage takes up the full upper, and although comfortable, provides no support or stability. It’s more comfortable than we thought it would be initially, and the shoe is as light as any we can remember testing: just 100g!

The Ultra can be used on road, trail or wet conditions, but without the sock, testers preferred to use the naked shell only for post-run walking about and recovery – thanks to the tiny plush-pebbled footbed. The raised spongy bumps increase proprioception and make contact with acupressure points under the foot for a great post-run sensation.

In the wet (including foot sweat), even though the small extra plug-in stretchy mesh insert increases comfort over the lace area, the foot slides about a little too easily when running without the sock liner.

www.vivobarefoot.co.za, R792

The best way to stick with it is to begin slowly and methodically, so you don’t end up discouraged, injured, or otherwise back on the couch. Here are answers to common questions that will get you off to a safe, fun start to regular running.

Slowly!

If you haven’t run in the past six months, first build up to walking continuously for 30 minutes. Then add running for 10 to 20 seconds every minute, walking the balance, for a total of 30 minutes. Run every other day, gradually adding 5 to 10 seconds to your run time. Try this 28 Days: Beginner To Runner In 4 Weeks programme.

Not excessively. It’s common to ‘earn’ a bit of muscle soreness in the beginning. But there’s no need to feel pain, especially if you start with short, slow periods of running, take plenty of walk breaks, and gradually increase your run time.

Even a 10- to 15-minute run will improve your vitality, boost your mood, and maintain your physiological adaptations.

You’ll notice that you’re huffing and puffing less. You’ll also experience more days each month when you want to go further or faster – and you can!

A good pair of running shoes that will protect your feet against the terrain and reduce the risk of blisters is essential.
Also wear comfortable clothes.

Good luck!

Studies show that one of the best predictors of distance-running excellence is your lactate threshold, the pace at which your body’s ability to buffer lactic acid is surpassed by lactic acid production, and you fatigue.

Tempo runs put you at that lactate-threshold pace, which trains your body to become better at buffering the acid, thus increasing your ability to run faster or longer.

But the point is moot if you don’t train at the right pace. Run too slowly, and you’ll fail to produce excess lactic acid. Run too fast, and lactic acid will build up too quickly, bringing you to fatigue before you’ve hit the 15 to 20 minutes necessary to gain the desired training effect.

Tempo pace is often described as “comfortably hard.”

What’s your magic number?

The most precise way to find out is to run on a treadmill with ever-increasing speed and have a sample of blood taken from your earlobe every two minutes until a dramatic rise in lactate is determined. But if you don’t have a masochistic streak or an exercise physiologist as a best friend, I suggest a simpler method: using perceived effort, with breathing, heart rate, and race times as back-up.

This may sound unscientific, but most elites use perceived effort because it allows them to adjust pace according to how they feel on a given day. It also accommodates fitness gains – over time, you’ll be running faster (which is the point, of course), but the effort will feel the same. Here is a guide to finding your best pace.

Simply run at a “comfortably hard” pace or at a speed you feel you could maintain for an hour. (For you number crunchers, that’s an 8 on a perceived-exertion scale of 10.)

Check your effort by noting your breathing-to-stride rate. For an easy pace, most runners take three strides while breathing in and three while breathing out. Tempo pace will usually put you in a two-strides-in, one-stride-out rhythm or vice versa. If you’re breathing in and out with each stride, you’ve crossed into interval pace, so slow it down.

Heart rate is tricky because a new runner could reach tempo pace at 60 percent of maximum heart rate, while a well-trained runner might achieve tempo pace at 90 percent. Begin by using 80 to 85 percent of your max and adjust your pace or heart rate in conjunction with the other methods. Determine your max heart rate by running 3 x 800 metres with two minutes recovery. On the third 800, run the last 400 as hard as you can and you will come close to your max heart rate.

Add 15 to 20 seconds per kay to a recent 5-K pace or 10 to 15 seconds per kay to your 10-K pace. Faster runners should add the higher value (resulting in a slower tempo pace) because they often race at an anaerobic level; slower runners should use the lower number to ensure they’re running fast enough.