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 LOWDOWN 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.

SEASONS IN THE SUN

Summer: what a jol - but your training gets complicated. It doesn't have to be that way.

Take On The 10K

Stepping up from 5K to 10K is challenging, but doable - and incredibly rewarding.

RUNNING WATER

There's a global water crisis. Mina Guli wants to draw attention to it - by running over 600km a month.

HOW MY DAD (AND CHOCOLATE) TAUGHT ME TO RUN

Running has been a part of my life ever since I can remember. I grew up with it in our family; I embraced it as a young person, and as I developed into teenagerhood and beyond, I became a runner myself.

Music is Your Ultimate Training Partner

It pumps you up, saves tough workouts, and makes you a better (happier!) runner.

All the feels

Learning how your body reacts at different effort levels is a key running skill.

Kettlebell Training Can Make You a Better Runner

You may think slinging heavy weights doesn't scream 'fast on your feet'; but kettlebells can complement your running routine in many ways - making you stronger, speedier, and more powerful.

All Hail The Crew

Increasingly, runners are taking to the streets and the trails in social groups. But it's not quite the club running of the past.

Feeling Good, Feeling Positive

One of South Africa's top comedians tells us how running enriches his everyday life and provides the perfect space for creating new stand-up material.

67 Ways to Run Better Right Now

Golden rules, expert tips and hard-won wisdom from coach and multi-distance athlete Robbie Britton

Finding the Secret Sauce: Demystifying Carbon-Fibre Plates

FOUR YEARS AGO, Nike launched the Vaporfly 4%, enthralling us with the promise its name implied: running economy improved by 4 percent.

THE WILD ONES

George Mountain Ultra Trail

RECOVERY POSITION!

The best way to get over a hard effort is all down to science and physiology.

THE RUNNING COMMUNITY IS ALWAYS THERE TO LIFT YOU UP

When my husband Graham became terminally ill, it was tempting to sink into despair.

Fighting talk

How motivational mantras can keep you going when your body wants to give up.

Brutal

This year, legendary endurance pair Ryan Sandes and Ryno Griesel took on their most ambitious challenge yet. And almost failed.

These 13 Running Myths Are Dated, Dangerous, and Slowing Down You

The sport's top experts call B.S. and share what will actually help you run stronger and smarter than ever

The Ultimate Body-Weight Challenge

With this four-week do-anywhere routine, you'll build full-body strength, reduce your injury risk and give your fitness a boost.

TRAINING WITH THE BEST

To race as fast as the world's top runners, practise as slowly as they do.

MOVING TARGET

Roelof Mostert fought back from near-tragedy twice and used running to get his life back.

BUST YOUR BUTTONS!

INSTANTLY RECOGNISABLE IN HIS TRADEMARK BUTTON-UP SHIRT WITH COLLAR, PETE CALITZ BUCKS THE POPULAR TREND AND SETS HIS OWN RUNNING STYLE.

Can You Kick It?

Marathon elites prove every runner can benefit from a strong finishing burst. Here's how to improve yours.

Can you eat yourself young?

RW DIGESTS THE SOLID SCIENCE BEHIND THE TANTALISING HEADLINES TO FIND OUT HOW WHAT'S ON YOUR PLATE AND WHAT ISN'T CAN KEEP MIND, BODY AND SOLES FITTER IN THE LONG RUN

Demon Dogs and Strange Shapes - a Fright-night Run

The best time of day to run is an individual matter.

How Do You Get Fast?

For those suffering from slow, there are a number of remedies.

Fuel's Gold

Follow these golden rules to fuel your runs and put PBs on the menu.

Ice Runner

Some people live their passion no matter what. That's runner Grant Clarke: fast-packing around Mont Blanc, cycling solo through Africa... And now, spending 10 weeks in a frozen desert.

Supercharge Your Speed With Super Sets

Amplify your strength work to run faster and longer without spending hours in the gym.