Years of exercise-science research – collected, tested, and distilled into six pages. Can running on empty increase your endurance? Here’s the fuel story. Our idiosyncratic but expert endorsement of awesome stuff.

RUN YOUR FIRST (OR FASTEST) 5KM: Here's the plan for every time goal from sub-30 to sub-20. PLUS... How to supercharge  your strength / The golden rules of race-day fuelling / TRAIL GEAR SPECIAL:  From the best  shoes to the top jackets

Run Your Best Half Marathon / How Dom Scott ran into the record books / Race Day Gear Upgrade / Can you breathe yourself fitter? / PLUS all the best training and motivational advice from the world's best coaches

Here's the inspiration you need to make this your fittest year ever. From the reasons why runners love to run to our bumper 2022 Shoe Buyers Guide,   wisdom from the world's greatest marathoner and answers to every running question you may have ever had. Here's to your fittest year ever!

EXCLUSIVE: SA's Running Queen on Motivation and Joy + Can You Be Fit & Fat? + The Future of Running Tech is Amazing + Injured? Here's How To Fix It  + Our Products Of The Year

TRAIL SHOE SPECIAL:  16 new models to upgrade your offroad + How an injured runner rebuilt from scratch to run 10 Ultras + What it takes to run for 24 hours or more + Why you lose fitness slower than you think + A wearer's guide to using a heart rate monitor

Learn how to run long and get strong this winter from one of the world's greatest running coaches + A simple 10-minute workout to help you balance your body + Why you're probably tying your laces wrong + Best running tights for any weather and much more! 

Reach your peak with our 4-week plan to help you boost motivation and reach your next level of running. 
> PLUS,  the new era of super shoes is here and we've tested 8 of the best
> The Blister Wars: Have we finally managed to win
> The Fordyce Training Diaries: An intimate look into the daily training of SA's greatest ultra runner
> EXCLUSIVE Willie Mtolo's New York marathon win in 1992 was full of drama and political intrigue
> The world's most popular running songs

Here's the ultimate happiness guide for runners. Expert guidance on how to stay healthy, beat the stress we all feel right now, stay fit and get motivated again. We also a special feature on the merit of fad diets, so all you Keto, fasting and gluten-free fans... this is for you! Our gear ed also reviews all the best new smartwatches which are  fast becoming like personal coaches on your arm. 

In this Issue!
- New Year, New You: 75 Expert Tips To Get Fit, Burn Fat, Boost Immunity and Run Happy!
- Time for a new pair? Check out our 20-page 2021 Shoe Buyers Guide
- The 50 Best Races in the World: Start planning (five are from SA!)
- Yes, You Can Run Faster! Here's how


Gear of the year- The best we tested this year in every category. What We Wear: How much top-class kit
do we really need? Whether it’s a long run, a parkrun or a mid-week trundle, I always try and finish
fast.

In this issue of Runner's World: Your best 5K! - Expert tips and key workouts (Beginner to Advanced); Secrets of speedwork - Expert workouts to get your pace up; 3 Moves for stronger feet; Take your running to the next level - Here's how; The star who fell to earth - The tragic story of Sammy Wanjiru and 25 Shoes that boost speed.

Lockdown. Restricted movement. Danger. Discomfort. If you’ve pressed reset and started again, here’s what you’ll need. Gear back to basics. The essential advice, knowledge, and inspiration that will help you run safe and strong – and keep you sane – during the coronavirus crisis.

How HR training can make you faster. You’re never too old to be running-serious. Lack motivation? It’s time to rally the squad. Barefoot, or mega cushioning? One local
runner finds another way to go.

Everything you need to know about the world’s most beautiful ultra. And more. Rest is best. Or is
it? Here’s the latest thinking. Pebax, EVA, TPU... the Shoe Wars are real. Who’s winning?

How To Balance Mind, Body & Spirit For Your Best Running Life! Why You Don't NEED Expensive Shoes To Run Fast. Every Runner's Guide To Running Etiquette.

The experts pick SA’s best events and biggest achievers of the last 12 months. More and more runners are experimenting
with virtual racing. Our favourite shoes this year for fast runners.

The parkrun phenomenon has changed the face of SA running, and been a boon for the sport. Whether you’re
looking to run your first 5km or your fastest, here’s the training plan for you. When you love a shoe so much you
buy every pair you can find...

Starting a running streak can change more than just your fitness levels – it could change your life. Two South Africans won the Comrades Marathon this year – but one of them entered the history books as a legend. The 160km Himalayan Stage Race does more than just challenge the
legs...

Among our poorest citizens, you’ll find some of SA’s top runners. Here’s how shack dwellers become
Comrades contenders. From training to racing, from road to trail, here’s the cream of the crop of this year’s running shoes – right at this moment. Pack your cozzie, we’re going to the beach! There are plenty of reasons to visit the Seychelles; if you’re a runner, there are even more.

How The World's Best Defy Age To Perform Better For Longer. These Runners Sacrifice Their PBs To Help You Nail Yours. Today’s GPSs and HRMs tell you a lot more than just km/h and BPM. Welcome to the tech revolution.

The OB (Original Banter) has a new recipe book out that’s not just for banters. 2019 Summer Shoe Guide -This way for tech, performance and comfort innovations to help
you achieve your goals.RW runners and contributors share their best tips. 

Nail your best 5 KM- A simple 4 step plan. Beat shin splints for good. Pot the signs of fatigue and recover fast.

I stopped making excuses and ran my best race. Expert lessons on staying strong and injury-free  forever. How to be a good runner and a good parent. Tops and tights that rock summer

The ultimate racer: 60 podiums in five years. Then injury stopped her dead – and revealed flaws
she didn’t even know she had. Pain ...is just pain, right? Deal with it. But new science may radically change how we view injuries. In 1868, this club ran the very first cross-country race.

5 Steps To Fire Up Your Most Important Running Muscle. To race against the world’s best in the Golden Trail series, she gave up her job, moved to Europe... and bought a camper van. People used to laugh at stair running. But racing straight up the world’s longest (and almost vertical) staircase is no joke.

Can running help you accept yourself? A Joburg man’s journey – from the madness of drug addiction to the joy of finishing one of the world’s top marathons. 55 incredble, terrifying, hilarious things we’ve
encountered on the run. What it means to run the Comrades Marathon – in pictures.

Our complete guide to becoming the efficient, energetic a.m. runner you’ve always dreamed of being. A veteran travel writer thought he’d seen and run it all – then he went to remotest Africa for the trip of a lifetime. Your July gear guide:
accessories to help you train smarter. Breathe – and run – comfortably in winter.

Back Markers- We always celebrate thewinners. But there are heroes
at the other end of the race who give just as much to be there...
How the Comrades Marathon transcended apartheid.

The healthy way to blast fat. 5 Must do training moves to run faster, stronger and longer. Does size really matter- the truth about bigger runners.

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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 SA - February 2019

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