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Training tips, race strategies, nutrition advice, and the science behind elite running — from the A-Team coaches.

Sub-2 Marathon – New Marathon World Record
Innovations & Technology

Sub-2 Marathon – New Marathon World Record

Lighter running shoes, improvements in running economy and speed sound almost too good to be true. But what does it all mean for the World Record and how does this translate to your own running?

01 May 2026Read More
Two Oceans Ultra Marathon – Survival or Run a PB
Training

Two Oceans Ultra Marathon – Survival or Run a PB

The Two Oceans Marathon is undoubtably one of South Africa's most scenic races. Running the 56km requires a strategic approach, whether you are out there to survive or to nail that personal best time.

01 Apr 2026Read More
AI Running Coaching vs Human Coaching: The Truth Behind the Algorithms
Innovations & Technology

AI Running Coaching vs Human Coaching: The Truth Behind the Algorithms

AI running coaching platforms promise a future where your watch and a machine-learning model can guide you to your next personal best. But are these platforms truly coaching, or are they simply repackaging generic training plans?

15 Mar 2026Read More
Peptide Supplement Fad: Promise, Peril and the Social Media Machine
Nutrition

Peptide Supplement Fad: Promise, Peril and the Social Media Machine

Peptide supplements – oral and injectable – are everywhere. This article explains what peptides are, examines claimed benefits versus real risks, and names commonly cited peptides that are prohibited for athletes.

20 Feb 2026Read More
Coach-Hopping Can Ruin Your Training
Training

Coach-Hopping Can Ruin Your Training

In running, the athletes who succeed over time aren't the ones switching to the flavour of the week coach. They're the ones who commit to their training, to their coach, and to the process.

10 Feb 2026Read More
The Importance and Benefits of Strength Training for Runners
Training

The Importance and Benefits of Strength Training for Runners

One of the most effective tools for becoming a better runner doesn't involve lacing up your shoes at all. Strength training, often overlooked by endurance athletes, is the missing link that can unlock speed, efficiency, and longevity.

20 Jan 2026Read More
Build-Up to Comrades 2026
Comrades

Build-Up to Comrades 2026

Preparing for the Comrades Marathon is not simply about accumulating kilometres. It is about when you run long, when you race, and how those efforts are sequenced across the months leading into race day.

10 Jan 2026Read More
Endurance for the 5 000m and 10 000m: From parkrun Progress to Peak Performance
Training

Endurance for the 5 000m and 10 000m: From parkrun Progress to Peak Performance

Developing world-class endurance for the 5 000m and 10 000m is a long-term process. It typically requires eight to twelve years of consistent, structured training to reach international standards.

01 Dec 2025Read More
Running Form for Marathon and Ultra Runners – Should You Change It?
Training

Running Form for Marathon and Ultra Runners – Should You Change It?

Your form may not look pretty—but it may already be doing the best it can for you.

20 Nov 2025Read More
The Different Types of Running Speed Training – Explained
Training

The Different Types of Running Speed Training – Explained

Speed training isn't just about running fast. It's about training specificity.

18 Nov 2025Read More
Running the Comrades Marathon 2026 – The Time to Start Is NOW
Comrades

Running the Comrades Marathon 2026 – The Time to Start Is NOW

Comrades training doesn't start in January. If you wait until next year, you're already behind.

15 Nov 2025Read More
The Reality of Being a Sponsored Athlete or Brand Ambassador
The Business

The Reality of Being a Sponsored Athlete or Brand Ambassador

Once reserved for world-class performers, sponsorships and endorsements now spill into the realm of everyday runners who command large social media followings. But what does it really mean to be sponsored?

01 Nov 2025Read More
Run the World: The 7 Abbott World Marathon Majors
Marathon

Run the World: The 7 Abbott World Marathon Majors

To celebrate 20 years of elite global road racing, the Abbott World Marathon Majors has launched The World Tour — a challenge that offers one runner the chance to experience marathon running on a truly global scale.

15 Oct 2025Read More
How to Start a Marathon and 3 Pitfalls to Avoid
Marathon

How to Start a Marathon and 3 Pitfalls to Avoid

The starting line of a marathon is electric. For many, it's the most dangerous moment of the entire race — not because of the distance ahead, but because of how easy it is to make the wrong move in those first few kilometres.

01 Oct 2025Read More
Nutrition

Stop Dieting. Start Fuelling!

The truth about nutrition for athletes — cutting out any major food group? Think again.

15 Sept 2025Read More
Master the Climb: Why Hill Training is Essential for Distance Runners
Training

Master the Climb: Why Hill Training is Essential for Distance Runners

Hills are strength sessions in disguise, and they can dramatically improve your running economy, form, speed, and mental toughness.

10 Sept 2025Read More
How Accurate Are Wrist-Worn Heart Rate Monitors?
Training

How Accurate Are Wrist-Worn Heart Rate Monitors?

Most smartwatches use wrist-based optical sensors. But how accurate are these devices during exercise — and do the errors matter for your training?

10 Sept 2025Read More
Stop Chasing Every Medal — Start Planning Your Race Calendar Like a Pro
Training

Stop Chasing Every Medal — Start Planning Your Race Calendar Like a Pro

One of the biggest mistakes distance runners make? Racing too often, too hard, with no long-term plan.

05 Sept 2025Read More
Super Shoes vs. Traditional Trainers: Are We Running Faster or Losing Our Edge?
Innovations & Technology

Super Shoes vs. Traditional Trainers: Are We Running Faster or Losing Our Edge?

The emergence of super shoes has sparked a fiery debate. Are they a natural evolution or a biomechanical shift?

25 Aug 2025Read More
Unlocking Your Athletic Potential: Understanding Training Periodisation Methods
Training

Unlocking Your Athletic Potential: Understanding Training Periodisation Methods

Your results hinge not just on how hard you train—but how smartly. That's where training periodisation comes in.

20 Aug 2025Read More
Critical: Warm-Up and Cool-Down
Training

Critical: Warm-Up and Cool-Down

The most successful and resilient runners know that what happens before and after the run is just as important as the miles themselves. The warm-up and cool-down are critical components of performance, injury prevention, and long-term running health.

20 Aug 2025Read More
VO₂ Max vs. Threshold — Which One Predicts Marathon Performance Better?
Training

VO₂ Max vs. Threshold — Which One Predicts Marathon Performance Better?

Two metrics often dominate the conversation — VO₂ Max and Threshold. But what's the difference, and which one actually matters?

15 Aug 2025Read More
Training by Pace, RPE, or Heart Rate — Which Should You Use?
Training

Training by Pace, RPE, or Heart Rate — Which Should You Use?

Each method offers a unique lens for guiding your training. But they're not interchangeable.

12 Aug 2025Read More
Train by Feel: Mastering RPE for Smarter Running
Training

Train by Feel: Mastering RPE for Smarter Running

In a world dominated by wearable tech, there's one training tool that often gets overlooked: Your own body.

10 Aug 2025Read More
Demystifying Heart Rate Training Zones — What Are They and Which Method Should You Use?
Training

Demystifying Heart Rate Training Zones — What Are They and Which Method Should You Use?

Heart rate training zones are foundational for endurance athletes. But not all zone methods are equal.

08 Aug 2025Read More
Training on a Treadmill – The Right Way to Do It
Training

Training on a Treadmill – The Right Way to Do It

For many runners, the treadmill is a necessary training partner. But like any tool, they have limitations. Used correctly, they can form part of a strong training strategy. Used incorrectly, they create bad habits.

01 Aug 2025Read More
Why Planning Your Running Races Matters
Training

Why Planning Your Running Races Matters

There's a big difference between simply racing often and racing well. Smart race planning is one of the most powerful tools you have as a runner — allowing you to train with purpose, avoid injury, and make steady progress.

10 Jul 2025Read More
Understanding Energy Systems for Better Running
Training

Understanding Energy Systems for Better Running

When you lace up your shoes and head out for a run, your body taps into an intricate system of energy production. These energy systems determine how fast, how far, and how efficiently you can go.

15 Jun 2025Read More
Comrades

Couch to Comrades

Anyone can go from couch to Comrades. Watch the journey.

01 Jun 2025Read More
Altitude Training for Runners – Does It Really Work?
Training

Altitude Training for Runners – Does It Really Work?

Elite runners have flocked to mountain towns to chase the 'magic' of altitude training for decades. But does it work for everyone, and what can runners do if they don't have access to the mountains?

20 May 2025Read More
Comrades

Comrades Down Run 2025

The 2025 Comrades Marathon Down Run route map and details.

15 May 2025Read More
Comrades

2024 Comrades Marathon Route Description

Full route description of the 2024 Comrades Marathon Up Run from Durban to Pietermaritzburg.

10 May 2025Read More
Should Endurance Athletes Go Low-Carb or Carb-Centred?
Nutrition

Should Endurance Athletes Go Low-Carb or Carb-Centred?

The debate over the best diet for runners rages on: should endurance athletes embrace low-carb, high-fat strategies or stick to tried-and-tested carbohydrate-centred diets to fuel training and racing?

01 May 2025Read More
Comrades

How I Improved My Time for the Comrades Down-Run

5 training tips to improve your Comrades Marathon Up Run time.

01 May 2025Read More
Comrades

2025 Comrades Marathon Route Profile & GPX

Route profile and GPX data for the 2025 Comrades Marathon Down Run.

20 Apr 2025Read More
Motivation: How to Find It, and Why It's Your Job to Keep It
Training

Motivation: How to Find It, and Why It's Your Job to Keep It

Motivation is a slippery beast. One moment you're lacing up your shoes at sunrise, excited for a tempo session; the next, you're hitting snooze. Understanding motivation — and how to manage it — is a key part of your running journey.

15 Apr 2025Read More
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