Your First 10K Race Morning: From Number Collection to the Start Line
Your First 10K Race Morning: Step-by-Step Guide
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Running
Running stories, race lessons and practical training notes for everyday South African runners.
Runner’s Knee: What Worked, What Didn’t, What I’d Do Differently
An honest account of runner’s knee recovery — what wasted my time, what actually helped, and what I’d do differently if it happened again.
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The 90-Minute Long Run: Useful for Durability, but Not a Magic Number
Longer runs are linked to better running economy under fatigue. What the studies found, where strength work fits and how to build up without overdoing it.
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Your First 10K: An Honest Training Plan for Busy Women
A realistic 10-week first 10K training plan built for women with full lives — three runs a week, no guilt, and a plan that survives a bad week.
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Running Shoes in South Africa: What to Buy Without Overthinking It
How to choose running shoes in South Africa without the marketing noise — what actually matters, what to ignore, and what to spend. Honest, no hype.
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How to Start Running Again After Time Off (A Realistic 4-Week Plan)
A realistic four-week walk-run plan to get back to running after weeks, months or years off — plus the progression rule most runners get wrong.
How to Start Running Again After Time Off (A Realistic 4-Week Plan) Read More »
What Is the Minimum Amount of Sleep Runners and Cyclists Need?
How much sleep do runners and cyclists actually need? The real minimum, why six hours is a red line, and how to fix late Zwift sessions.
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Strength Training for Women Over 40 Who Already Cycle and Run
You already train hard. Here’s why two short strength sessions a week matter more after 40 — especially if you’ve swapped running for the indoor trainer
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Perimenopause and Endurance Training: What Nobody Tells South African Women
Training suddenly feels harder and you don’t know why? An honest look at perimenopause and endurance sport from the author of Hot, Tired, and Confused.
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Why Food Is Half Your Training Plan (And Most of Us Get It Wrong)
Training hard but still feeling flat? Here’s why nutrition is half your training plan — and a South African meal plan to make fuelling easy.
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