stretching runner cool down

Why warm up and cool down?

If you don’t do either, you are definitely not alone.
A large majority of people don’t consider the warm up or cool as necessary in their exercise regimes. But you should, and this article will give you four very good reasons. This scenario may be familiar: You arrive at the venue, have a cup of coffee, quickly do a few stretches, run to the bathroom, and wait nervously for the start gun. Now the race has started, your breathing has become rapid, and you feel a little off, struggling to run efficiently. You may feel your groove is gone.

Dom Wills finds yet another climb, this time out of Bloukrans River in the 2013 Otter. Photo: Jacques Marais/Sony

Pacing tips for Otter African Trail Run

The flat sections near the end of Otter African Trail Run, that 42km epic along the spectacular Tsitsikamma National Park, are the nemesis of most […]
coffee snack food nutrition

Get in shape the fun way

What? When? How? What to do, when to do it, how to do it? These seem to be the most frequently asked questions that I […]


Sun City trail run ad 2015

Brooks Sun City Trail Run 2015

October 11, 2015

Sun International and Brooks are proud to present the Sun City Trail Run. This event will be the first time Sun City has opened its facilities to trail runners and with three distances on offer, will cater for the entire family.

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    Cost (Rand): 150, 130, 70
    Otterskloof Trail Run

    Otterskloof Charity Challenge 2015

    October 17, 2015

    Explore an exquisite 18,000 hectare private game reserve on foot, with no cars in earshot, and no people in sight at the Otterskloof Charity Challenge. All proceeds go to the Good Work Foundation for their work in Philippolis.

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    Cost (Rand): R120

    Harrismith Mountain Race 2015

    Every October, an extremely challenging 15km trail race takes place up Platberg (‘Flat Mountain’) in Harrismith. The route climbs approximately 600m in 5km to the summit of Platberg (2,377m). This race is the oldest in South Africa, older than even the Comrades Marathon. The 2015 edition of the race will be the 93rd running.

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    Cost (Rand): 100


    Marc Lauenstein for otter 2015 preview 800pixels

    R100k for sub-four hour Otter 2015

    A Swiss trail running star has confirmed he’s heading for the Garden Route next month to challenge the event lauded as “The Grail of Trails®” and its mythical four-hour barrier. The OTTER African Trail Run presented by Salomon and GU takes place next month in the Tsitsikamma section of the Garden Route National Park. A field of 450 eager runners will line up at the Stormsriver rest camp on the South Cape coastline to run […]

    podium ironman400

    Marais and Edwards clinch IRONMAN 70.3 Durban

    A dominant display by South Africa’s Stuart Marais put daylight between himself and the chasers while, in the ladies race, Parys Edwards of Great Britain […]

    Adventure TV comes to South Africa

    Outdoor enthusiasts and adventure lovers can look forward to non-stop action on South Africa’s only 24-hour outdoor lifestyle and adventure TV channel. Wild TV Africa […]

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