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.

We Can Be Champions

Multiple Olympian and 2004 New York Marathon-winner Hendrick Ramaala is gathering his experience - and using it to craft a new generation of South African road runners.

Win The Cold War

How to make sure winter doesn't freeze your fun and fitness

Raising the Trail-Run 'Steaks

Some farmers keep all their eggs in one basket. But not trail-running farmers.

Treasure Island

Away from the holiday crowds, the, Balearic island of Mallore is a trail-running jewel.

5K: The Perfect Distance

A little regular training will get you ready to step out and run a 5K in just five weeks.

IT TAKES ALL SORTS

We've all seen the club runner, the beginner and the speed demon, but there are many other types of runner out there. In fact, our sport has a welcome for just about everyone

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.

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.

Lesotho Loop, Lesotho

Rave run

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?

Mind Power

Break Through Mental Barriers to Make Longer Efforts Easier.

Avo Load of That!

Avocado can aid your gut health.

The Performance Benefits of Caffeine

Forget the coffee-fixated hipster image; science says caffeine really work for runners.

Welcome Back, Parkrun, My Saturday Serotonin Surge

Normality is returning - glorious, unpredictable, never-to-betaken-for-granted-again normality.

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.

Heart-Rate Training Can Make You Faster. Here's How

Most runners gauge their workout intensity by pace: the faster you run, the harder the workout.

The Gospel Of Cross-Training

Sometimes the best way to improve your running… is to do less of it.

Running And Corona

As the coronavirus pandemic continues to spread, causing running races – and many other large events – to be postponed or cancelled, you might bewonderingwhat you should be doing for your own health, and how this could affect your training. By Jordan Smith

You're Never Too Old to Be Serious About Your Running

Over the past two years, Jeannie Rice and Gene Dykes, who were born within a few days of each other in April 1948, have attacked the running record books in their age group.