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.

ALL THE FRESHEST RACES!

Runner’s World South Africa

What’s your dream running-holiday destination?

RAVE RUN

Staff Meeting • IN WHICH WE CONVENE THE EDITORS TO SOLVE YOUR MOST PRESSING QUESTIONS, CONCERNS, AND EXISTENTIAL QUANDARIES

The Beauty of Form

HOW MY DAD (AND CHOCOLATE) TAUGHT ME TO RUN

Not all sports shakes are created equal. • If optimising performance, health and longevity in your sport are important to you, it’s time to start taking a closer look at the supplements you use to fuel your workout.

RAYS YOUR GAME • High levels of vitamin D can help boost your cardiovascular fitness.

SOAK UP THE BENEFITS • Training for a hot race? Get in the bath (shoes an optional extra)

EAT, DRINK & BE LEAN: THE RW CHRISTMAS SURVIVAL GUIDE • The festive season can put your fitness to the test, as selfcontrol recoils in terror at the sight of all that food and drink. Here’s our guide to emerging from the Christmas period a happy and healthy runner.

LUNGE TIME ROUTINE • The three-minute Mountain Legs workout favoured by top runners.

RUN YOUR WAY TO MARATHON GLORY IN 16 WEEKS

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

Invest In Your Bones • Our skeletons are replaced every seven years. Regular supplementary assistance will help keep your bones healthy – before it’s too late.

Take On The 10K • Stepping up from 5K to 10K is challenging, but doable – and incredibly rewarding.

SEASONS IN THE SUN • Summer: what a jol – but your training gets complicated. It doesn’t have to be that way.

THE LOW-DOWN ON RUNNERS’ HYGIENE • Running is a far dirtier business than we’d like to admit, says John Carroll, who knows what he’s talking about.

Too hot to trot? • A hot summer is good news for braais and beer gardens, but bad news for running performance. Here’s how to beat the heat.

THE LONG GAME • Forget stretching as you know it. There’s a better way to lengthen, strengthen, prime and protect your precious running muscles.

IT’S TIME TO WORK YOUR BUTT!

ULTRA TRAIL CAPE TOWN UTCT • Ultra-Trail Cape Town has become one of the world’s great endurance events, attracting some of the biggest names in global trail running. From the mountain trails to the beaches and forests, the UTCT route is unique, and often packed with enthusiastic supporters. It’s a must-do on every runner’s bucket list.

HUMBLE BEGINNINGS, GRAND DESIGNS • From schoolboy acquaintances to trail-running visionaries – Nic Bornman and Stuart McConnachie are aiming high for Ultra-Trail Cape Town.

ROUTE MASTER AN EXPERT GUIDE TO THE ROUTES AND TERRAIN OF RMB UTCT 2022 • Having finished the RMB UTCT 35km in 2016 and the 100km in 2021, experienced endurance trail runner and Runner’s World staffer Alana Munnik knows the UTCT course better than most. Not only does she train along many of the routes; she’s also been involved in most of the recce runs held in the build-up to this year’s race, as she prepares to take on the inaugural 100-miler. Here’s her advice on tackling the route.

THE UNIVERSE ACCORDING TO COURTNEY • 2021 UTCT champion Courtney Dauwalter is arguably...