How Your Body Fuels Performance When you lace up your shoes and head out for a run—whether it’s a 100m sprint, a 10K race, or an ultra-marathon—your body taps into an intricate system of energy production to keep you moving. These energy systems determine how fast, how far, and how efficiently you can go. As …
For decades, elite runners have flocked to mountain towns like Iten in Kenya, St. Moritz in Switzerland, Flagstaff in the United States, Lesotho and Dullstroom in Southern Africa, to chase the so-called “magic” of altitude training. The belief is simple: by living and training at high altitude, the body adapts in ways that improve oxygen …
Read more “Altitude Training for Runners – Does It Really Work, and What Are the Alternatives?”
The debate over the best diet for runners rages on: should endurance athletes embrace low-carb, high-fat strategies to become “fat-adapted” or stick to tried-and-tested carbohydrate-centred diets to fuel training and racing? The Case for Low-Carb Low-carbohydrate, high-fat (LCHF) diets aim to shift the body’s reliance from glycogen to fat as a primary fuel. Proponents argue that fat …
Read more “Should Endurance Athletes Go Low-Carb or Carb-Centred?”
Let’s be honest—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, buried under blankets and excuses. Whether you’re a seasoned runner or just starting out, understanding motivation—and how to manage it—is a key part of your journey. What Is Motivation, …
Read more “Motivation: How to Find It, and Why It’s Your Job to Keep It”
In the past few years, the world of running has been shaken—some would say supercharged—by the rise of so-called “super shoes.” These high-tech racing shoes, with their carbon fibre plates and ultra-responsive foams, have rewritten record books and changed the feel of the sport itself. They promise faster times, fresher legs, and a lighter stride. …
Read more “Super Shoes vs. Traditional Trainers: Are We Running Faster or Losing Our Edge?”
Ask any experienced runner or coach, and they’ll tell you: speed training isn’t just about running fast. It’s about training specificity. Whether you’re chasing a new 5K PB, aiming to crack that elusive sub-3 marathon, or building strength for an ultra like Comrades, the key to progress lies in how you train the different energy …
Read more “The Different Types of Running Speed Training – Explained”
When it comes to running long—whether that’s 42.2km or 90km+—runners often wonder if their form is “good enough” or if they should try to “fix” it. You’ve probably watched elite athletes glide across the road with effortless grace and thought, Should I try to run like that? It’s a fair question. But before you start …
Read more “Running Form for Marathon and Ultra Runners – Should You Change It?”
If you’ve set your sights on conquering the 2026 Comrades Marathon, you’re not alone. It’s the ultimate test of endurance, grit, and heart—an iconic race that demands respect and precise preparation. But here’s the truth most runners ignore: Comrades training doesn’t start in January. If you wait until next year, you’re already behind. To run …
Read more “Running the Comrades Marathon 2026 – The Time to Start Is NOW”
One of the biggest mistakes distance runners make? Racing too often, too hard, with no long-term plan. We are spoilt for choice nowadays. The weekend rolls around, there’s another race in town, and FOMO kicks in. Suddenly, that easy long run turns into a race effort at a C-type event, and your training suffers. Whether …
Read more “Stop Chasing Every Medal — Start Planning Your Race Calendar Like a Pro”
Too many runners shy away from hills, associating them with pain, fatigue, and burning legs. But in truth, hills are strength sessions in disguise, and they can dramatically improve your running economy, form, speed, and mental toughness. Whether you’re chasing a marathon PB, training for the Comrades, or simply building your running foundation for a …
Read more “Master the Climb: Why Hill Training is Essential for Distance Runners”