Two Oceans Ultra Marathon – Survival or Run a PB
The Two Oceans Marathon is undoubtably one of South Africa’s most scenic races. First run in 1970 as a long […]
Training
Coach-Hopping Can Ruin Your Training
In running, the athletes who succeed over time aren’t the ones chasing the latest trends or switching to the flavour
The Importance and Benefits of Strength Training for Runners
When most runners think about improving their performance, the focus naturally falls on running more kilometres, adding speed work, or
Build-Up to Comrades 2026
Planning is Power, Timing Is Everything Preparing for the Comrades Marathon is not simply about accumulating kilometres. It is about
Endurance for the 5 000m and 10 000m: From parkrun Progress to Peak Performance
When it comes to distance running, the journey to excellence takes years — not weeks, and certainly not one training
How to Start a Marathon and 3 Pitfalls to Avoid
How to start a marathon and get the best results may surprise you. Normally, the starting line of a marathon
How Accurate Are Wrist-Worn Heart Rate Monitors?
Heart rate monitors have become indispensable tools for runners and fitness enthusiasts. Most smartwatches and fitness bands use wrist-based optical
Critical: Warm-Up and Cool-Down
Running may look as simple as lacing up your shoes and heading out the door, but the most successful and
Training on a Treadmill – The Right Way to Do It
For many runners, the treadmill is a necessary training partner. Whether it’s due to poor weather, time constraints, safety concerns,
Why Planning Your Running Races Matters
In the world of running, there’s a big difference between simply racing often and racing well. While it’s tempting to
Understanding Energy Systems for Better Running
How Your Body Fuels Performance When you lace up your shoes and head out for a run—whether it’s a 100m
Altitude Training for Runners – Does It Really Work, and What Are the Alternatives?
For decades, elite runners have flocked to mountain towns like Iten in Kenya, St. Moritz in Switzerland, Flagstaff in the
Motivation: How to Find It, and Why It’s Your Job to Keep It
Let’s be honest—motivation is a slippery beast. One moment you’re lacing up your shoes at sunrise, excited for a tempo
Super Shoes vs. Traditional Trainers: Are We Running Faster or Losing Our Edge?
In the past few years, the world of running has been shaken—some would say supercharged—by the rise of so-called “super
The Different Types of Running Speed Training – Explained
Ask any experienced runner or coach, and they’ll tell you: speed training isn’t just about running fast. It’s about training
Running Form for Marathon and Ultra Runners – Should You Change It?
When it comes to running long—whether that’s 42.2km or 90km+—runners often wonder if their form is “good enough” or if
Running the Comrades Marathon 2026 – The Time to Start Is NOW
If you’ve set your sights on conquering the 2026 Comrades Marathon, you’re not alone. It’s the ultimate test of endurance,
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. We are spoilt
Master the Climb: Why Hill Training is Essential for Distance Runners
Too many runners shy away from hills, associating them with pain, fatigue, and burning legs. But in truth, hills are
Heart Rate Training Zones – What Are They and Which Method Should You Use?
Heart rate training zones are a foundational concept for endurance athletes — especially runners — looking to train smarter, not
Train by Feel: Mastering RPE for Smarter Running
In a world dominated by wearable tech like GPS watches, heart rate monitors and power meters, there’s one training tool
Training by Pace, RPE, or Heart Rate — Which Should You Use?
When it comes to running training, one of the most common questions athletes ask is:“Should I train by pace, heart
VO₂ Max vs. Threshold -Which One Predicts Marathon Performance Better?
When it comes to running long-distance events like the marathon, every athlete wants to know: “How fast can I go?”
Unlocking Your Athletic Potential: Understanding Training Periodisation Methods
Whether you’re training for your first marathon, looking to level up in cycling, or aiming to build a stronger base
How I improved my time for the Comrades Down-Run
Five things I did to improve my time at the 2025 Comrades Marathon.
Podcast: Comrades Top Contenders & Rock Rabbit Hydration Gear
Who do we expect to see at the front of Comrades this year?
Stuart Mann updates us on what has been going on behind the scenes at the Two Oceans Marathon. Looking for races to tackle in the second half of the year? We give some suggestions to keep you motivated.We chat to Gary Britz about his brand, Rock Rabbit Sports.
Podcast: Boston & London Marathon Review, Piet Wiersma, Cape Town Marathon & Lessons from the Trails
n this episode, we chat about Boston & London Marathon that took place last week. With only 5 weeks left until Comrades, what is the focus of training now? David catchup with 2024 Comrades winner, Piet Wiersma. Cape Town marathon update and finally, a reminder that trail running demands are vastly different to road running.
Podcast: Two Oceans Round-Up & Major Races in April
In this episode we discuss the Two Oceans top finishers. Irvette van Zyl tells us what happened in her Two Oceans run and Stuart Mann shares his view on some of the issues experienced by participants in this year’s race. We touch on last week’s Paris and Rotterdam marathon ahead of upcoming Boston and London marathons.
