Runner's World South Africa

Runner's World is internationally respected as the leading authority on the sport. It provides the runner and health enthusiast with expert advice on training, motivation, nutrition, injuries and equipment. It also contains race calendars and reports. Runner's World is enjoyed by dedicated runners and other athletes who use running to enhance their fitness. The articles contain information on the latest events and discover the stars and personalities behind the scenes. The magazine provides advice from the best coaches, and exercise programmes focused on any level.

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Runner’s World South Africa

Join The Movement • Scan the QR code and be part of the conversation…

Get Ready to #RunYourCity at the Absa RUN YOUR CITY Series

LESOTHO LOOP, LESOTHO

Oceans Reboot

OIL YOUR WHEELS • Can fish oil boost your mental toughness?

HAVE A WORD WITH YOURSELF • A study shows that positive self-talk boosts performance in hot weather.

AVO LOAD OF THAT! • Avocado can aid your gut health.

Refreshed & Ready • Pro recovery secrets for crushing back-to-back runs – and races.

Mind Power • Break Through Mental Barriers to Make Longer Efforts Easier.

MY RUNNING LIFE • NEWS, VIEWS, TRENDS and ORDINARY RUNNERS doing EXTRAORDINARY THINGS

THE PERFORMANCE BENEFITS OF CAFFEINE • Forget the coffee-fixated hipster image; science says caffeine can really work for runners.

TEST ZONE • AT LAST, A LOCALLY MADE SPORTS BRA. PLUS: BETTER WAYS TO LISTEN TO MUSIC, CARRY WATER, AND DRINK COFFEE WITHOUT HURTING THEE NVIRONMENT.

UPS AND DOWNS • Hills: we slog up them, we sprint down them, end of story. Right? Not anymore – science is finding better ways to do both.

Your running reset • INJURY? MOTIVATION DIP? OR JUST WANT TO SHAKE THINGS UP? RESETTING RUNNING HABITS CAN REAP BIG REWARDS: TRY THIS INJURY-PROOFING WORKOUT – AND A BLUEPRINT FOR A PERFECT RACE.

Coach Parry’s 11 Rules of Half Marathon Running • Training for your first (or best) half marathon requires commitment – and a plan. The first bit is up to you; but we’ve asked Pretoria-based running coach Lindsey Parry – aka Coach Parry – to lay down the plan.

Coach Parry’s • 8-Week Training Plan

Dom-inate! • US-based South African Dom Scott-Efurd not only ran the second-fastest-ever half marathon by a South African, she also established a new 20km SA record (in only her second half-marathon attempt!). This is what she learnt – and how it can help you in your next 21.1.

Can you breathe yourself fitter? • Research suggests changing how we inhale and exhale could improve our running performance. Breathtaking development, or a load of hot air?

The Marathon Record • In need of some audio inspo? Turn up the volume on the world’s first marathon concept album, created by RW’s Rick Pearson.

Hitting the high notes • A super-duper endorsement for Revolution Of The Feet from the legendary Kathrine Switzer.

172 RUNNERS STARTED THIS ULTRAMARATHON – 21 OF THEM • NEVER CAME BACK

LOOKING FOR A BACK ISSUE? • JUST DOWNLOAD IT!

RACE-DAY GEAR • With a proud ultra road-running tradition, great marathon and shorter-distance events, excellent weather and a love of sport in general, South Africans are as hungry as ever to test themselves in races. We’ve assembled a collection of 45 winning race-day gear items, to get you in the mood for the last and best days of summer: race season.

MISC.

What We Wear • WOOL

WELCOME BACK, PARKRUN, MY SATURDAY SEROTONIN SURGE

RUN YOUR WAY TO MARATHON GLORY IN 16 WEEKS