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The 2025 African Bank Soweto Marathon

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DATE CHANGE: South Africa’s biggest one-day race will be held on 29 November 2025

The 30 th edition of “The People’s Race” has been rescheduled to take place on Saturday 29 November 2025 – one day earlier than previously scheduled. The change of date has been granted by the Central Gauteng Athletics Road Commission, courtesy of Mr Mandla Radebe.

The Soweto Marathon Non-Profit Company (NPC) which is carrying the race on behalf of the Soweto Athletics Clubs, confirmed that the movement of the race to one day earlier is due to the ZCC gathering taking place within the same precinct on Sunday 30 November 2025.

Soweto Marathon Spokesperson Jabu Mbuli says that in consultation with their valued partners as well as
the Athletics Clubs of Soweto; it was decided that whilst moving the date is unsettling, it is also unavoidable. On the plus side, it opens the race up to even more fans to participate in the country’s biggestone day road race;

 
“We must first apologise for any inconvenience caused to those who have already entered. This race is by the people, for the people – and it is our duty to ensure that, as much as is possible, the race day is open to everyone, and not in competition with any other major events. Our service providers have given us the green light, all is confirmed and in place for another hugely successful race and we welcome all from far and wide to come join in the energy, festivities, history and warmth of Soweto.”

The race will take place at Nasrec, Soweto, hosted by The City of Johannesburg; with the route unchanged as per the 2024 edition.

Sbusiso Kumalo, Chief Marketing Officer African Bank says, “African Bank is not just sponsoring a race — we’re investing in the heartbeat of Soweto. Every runner, every family member, every supporter brings economic energy that stays in the township, circulating and uplifting the community. We’re here because this community is our home, we were birthed here 60 years ago when African Bank ideated, and 50 years later since African Bank opened its first branch, we need to acknowledge our heritage. We’re here to celebrate our legacy, African Banks umbilical cord is in Soweto. 80,000 new customers who sign up with us each month, are predominantly from Soweto, and they are essence of why we stay. African Bank Soweto Marathon isn’t just a race; it’s a movement that shifts the trajectory of unemployment and economic
challenges. We run with our people, through highs and lows, because they continuously support us, and as a result – we back this race. Let’s make this the biggest race on the continent, and show what Soweto can do for South Africa’s economy.”

The African Bank Soweto Marathon race office will communicate accordingly with all those who have already entered as per the previous date communicated.

Soweto Marathon NPC would like to extend a heartfelt Thank You to their partners including African Bank; Gauteng Department of Sports, Arts and Culture; City of Johannesburg; Southgate Mall; Lenmed; SuperSport; VW Soweto; Castle Lite; Sowetan; eGenerators & Plant Hire; Action Photo SA; Athletics South Africa; South African Institute for drug-free sport.

Entry fees for all three categories are now open – and runners will undoubtedly welcome the news of the retained 2023 prices namely R380 for the marathon; R300 for the 21.1km and R280 for the 10km.

To enter, runners are encouraged to visit www.sowetomarathon.com. The prize money remains equal for both the
male and female categories, with the top prize awarded to the 42.2km Open winner set to take home R250 000.

Champions Crowned at the 2025 RMB Universities’ Boat Race

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UCT men’s and TUKS women take top honours

Port Alfred, 15 September 2025: The 2025 RMB Universities’ Boat Race wrapped up on the Kowie River this weekend, delivering three days of thrilling competition, fierce rivalries, and standout performances that showcased the depth of South African university rowing.

The University of Cape Town (UCT) powered to victory in the men’s A Division winning the Cambridge Rudder trophy, while University of Pretoria (TUKS) defended their crown in the women’s A Division with another dominant performance earning themselves the Isis Blade trophy. Stellenbosch University (MATIES) secured third place podium finishes across both men’s and women’s divisions, underlining their strength in depth.

More than 300 athletes representing 36 crews from 10 universities lined up across multiple categories, with every race serving up high-intensity action.

Standout Moments
– “Chloe Cresswell, fresh off her U23 World Championship silver medal, steered TUKS to the Women’s 8+ final victory.
– UCT’s men showed composure and power in their final sprint to claim the A Division title.
– Walter Sisulu University (WSU) impressed on debut, pushing seasoned opposition to the line and earning plaudits for their performance.

On-Water Voices

Chief Umpire Gordon Dodge praised the crews: “This year’s RMB Universities’ Boat Race was a phenomenal showcase of grit, determination and teamwork. Conditions were challenging, but we were treated to a series of thrilling, hard-fought races with many crews showing remarkable improvement. RMB once again went above and beyond to make the event truly memorable for our university athletes.”

This year marked the 10th edition since RMB became headline sponsor in 2015, and saw the strongest women’s field in years, with multiple universities entering more than one crew – a clear sign of the sport’s growth and transformation.

Michael Edwards, RMB Sponsorship Marketing Lead, said: “RMB is proud to support the athletes, universities and rowing community that made this event possible. This regatta continues to be a platform for discovering South Africa’s future champions, and we congratulate every crew that raced on the Kowie this weekend.”

The 2025 RMB Universities’ Boat Race delivered speed, excitement, and competitiveness on water — cementing its place as one of the most anticipated events on the South African student sporting calendar.

Visit the RMB and USSA websites, RMB social media platform and USSA Instagram page for regular updates.

The final positions in the men and women’s A Division are as follows:

Men’s A division: 

  1. UCT 
  2. TUKS
  3. MATIES
  4. UJ
  5. UFH
  6. WITS
  7. NMU
  8. UWC
  9. RHODES
  10. WSU 

Women’s A Division: 

  1. TUKS
  2. UCT
  3. MATIES
  4. WITS
  5. UJ
  6. UWC
  7. WSU
  8. NMU
  9. UFH
  10. RHODES

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New Heights, Old News: Duplantis Does It Again, Breaking A World Record In Tokyo

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– Mondo Duplantis breaks pole vault world record for the fourteenth time and fourth time in 2025.

– Swede secures gold and continues to etch his name into the history books as the greatest of all time.

– A pole vault clean sweep for PUMA as Emmanouil Karalis and Kurtis Marschall take second and third place.

PUMA athlete Mondo Duplantis has soared to another pole vault world record, jumping a gravity-defying 6.30m to take home a third consecutive gold at the World Athletics Championships.

Having already broken the world record three times this year, the Swede stepped onto the runway in front of a packed Japan National Stadium to make it four for good measure, redefining what is humanly possible in the pole vault.

Wearing his signature PUMA EvoSPEED Naio NITRO™ Elite spikes, and with cool-headed confidence, the 25-year-old made history look routine. Again. Turning centimetres into milestones with unmistakable ease.

Despite being the most competitive men’s pole vault field ever, it was PUMA athletes that swept the podium, with Greece’s Emmanouil Karalis (6.00m) and Australia’s Kurtis Marschall (5.95m) taking home the silver and bronze medals.

The results evidence PUMA’s position as trailblazers of track and field innovation, and pioneers of the future of fast.

The 2025 African Bank Soweto Marathon

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Soweto Athletics Clubs are ready to host South Africa’s biggest one-day race

Johannesburg, 11 September 2025 – The 30 th edition of “The People’s Race” is ready and will take place
on Sunday 30 November 2025. Entries are open, and the race is thrilled to confirm that entries received are
already into the thousands.
The Soweto Marathon Non-Profit Company (NPC) is carrying the race on behalf of the Soweto Athletics
Clubs and has confirmed that all is on track with the race organising team, race office, partners and
sponsors remaining committed as per the hugely successful 2024 Soweto Marathon – the country’s biggest
one day road race.

Returning to Nasrec, Soweto, and hosted by The City of Johannesburg; the African Bank Soweto Marathon
route remains unchanged, treasuring the eight significant heritage sites on the marathon route; including
the Chris Hani Baragwanath Hospital; Walter Sisulu Square; the Regina Mundi Catholic Church; Credo
Mutwa Cultural Village; Morris Isaacson High School and June 16 Memorial Acre; Vilakazi Street and the
Hector Pieterson Memorial.

Soweto Marathon Spokesperson Jabu Mbuli says that the Athletics Clubs of Soweto own this race and that
the job of the NPC is to execute another remarkably run iconic event that is unrivalled in passion, spirit,
unity and celebration; just like they did in both 2023 and 2024.
“We are grateful to once again have the trust of the athletics clubs of Soweto. The support given to us from
all our other partners, clubs, governing bodies and runners has been nothing short of extraordinary. We
know the standard our community expects and promise you nothing short of exceptional from start gun to
finish line.”

It is noted with concern, that Mr Ishe / David Sathikge was expelled by Athletics South Africa on 01 July
2023 and he is not allowed to address any meeting relating to the Soweto Marathon in any capacity. Both
Mr. Benjamin Khunou and David Sathikge are also precluded from holding any administrative position in
the sports of athletics, as expressed by general counsel of ASA, who have unanimously resolved to expel
them from the sport. Finally, Stan Itshegetseng has also been placed on indefinite suspension by the CGA
Board, pending a disciplinary hearing, so he too is not allowed to address any correctly constituted meeting
relating to the Soweto Marathon in any capacity.
Entry fees for all three categories are now open – and runners will undoubtedly welcome the news of the
retained 2023 prices namely R380 for the marathon; R300 for the 21.1km and R280 for the 10km. To enter,
runners are encouraged to visit www.sowetomarathon.com. The prize money remains equal for both the
male and female categories, with the top prize awarded to the 42.2km Open winner set to take home
R250 000.

The Soweto Athletics Clubs look forward to hosting every single participant.

Date: Sunday 30 November 2025.
Venue: Start & Finish: Nasrec Stadium, JHB.
Categories: Standard Marathon (42.2 km): 05:30; Half Marathon (21.1 km): 06:30; 10 km run: 07:30.

For more information, please visit www.sowetomarathon.com
Issued on behalf of The Soweto Marathon NPC, by Caroline Malan – [email protected]

Garmin Run Series

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Garmin Run Series – Fourways Edition

Date: 20 September 2025
Location: Montecasino & Fourways Mall

The Garmin Run Series arrives in Fourways for the very first time—bringing a one-of-a-kind running experience that blends city streets with indoor routes through Fourways Mall. Hosted at the iconic Montecasino, this isn’t just a run, it’s a celebration of community, fitness, and fun.

Race Options

10KM Challenge – R220
A daring mix of twists, turns, and tunnels through Fourways Mall and the vibrant district streets. Includes two water points, a Garmin Run Series T-shirt, and a race passport packed with discounts and challenges.

5KM Experience – R185
Perfect for beginners, families, and social runners. A fun, scenic route with one USN water point and the same premium perks: T-shirt, race passport, and loads of energy.

What’s Included

  • Finisher’s Medal

  • Limited Edition Garmin Run Series T-Shirt

  • Interactive Race Passport with exclusive deals & challenges

  • On-route hydration stations

  • Professional race photos

  • Exclusive early bird merchandise for the first 200 entrants

Why Join?

The Garmin Run Series is more than just a race—it’s about movement, connection, and celebration. Whether you’re chasing a personal best or soaking up the vibe with friends, Fourways promises an unforgettable morning of fitness and fun.

Lace up, join the vibe, and be part of this bold new running experience!

https://itsyourgotime.com/garminrunseries/ 

All Systems Go for the Thembisa Mile

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The Thembisa Mile and 10km presented Lenmed Zamokuhle Private Hospital incorporating the Central Gauteng Athletics 10km championships will takes place on Sunday, 26 October 2025. The race which comprises a street Mile (1609m) and a 10km mass participation event, will as it did last year, start and finish at the Olifantsfontein Sports Ground in Olifantsfontein. 
 
Four thousand running enthusiasts are expected to take part in the race with pre – entries being available online at www.thembisamile.co.za or www.peaktiming.co.za and will close at midnight on Wednesday, 22 October 2025 or when the maximum race capacity has been reached. The race is open to a total of 4000 participants, with 3450 entries available for the 10km road race and 550 for the 1 Mile Road Race. 
 
The registration fee for the 10km is R150 for ASA licensed athletes, while unlicensed athletes will pay an additional R60 for a temporary license. The registration fee for the 1 Mile Race is R50 for the ASA licensed athletes, with unlicensed athletes paying an additional R30 for a temporary license. These registration fees exclude the online service fee administered by the service provider. Participation in the Elite Mile is by Invitation only. 
 
Participants will be able to collect their race numbers at the race EXPO which will be held from 23 to 26 October at the race venue. No late entries on the day of the race.
 
For the elite athletes, the race offers a total prize purse of R114 000 (hundred and fourteen thousand Rand). The men’s and women’s 10km winners will take home R10 000 each, while the invitational Mile winners will each earn R4000. SPAR Vouchers will be given to the top three boys and girls in the U10, U13 and U15 age group categories for the 1 Mile Race. 
 
All registered finishers will receive bronze medals, while category winners will earn gold medals.
 
SPAR Goodiebags will be given to the first 3000 (three thousand) pre – entries.
 
Discovery Vitality members can earn 600 Vitality fitness points for completing the 10km.  
 
Customized race numbers are available to those who register on or before Sunday, 19 October 2025.
 
There will be three refreshment points along the 10km route  (at the 2.5km ,5km and 7.5km) and one at the finish to cater for both the 10km and 1 Mile athletes. 
 
The scenic 10km  route will take runners through the industrial precinct of Olifantsfontein to Hospital View and back to the finish at the Olifantsfontein Sports Ground, while the new street Mile route is a loop around the Olifantsfontein Sports Ground. 
 
The race is made possible by the following sponsors and partners; Lenmed Zamokuhle Private Hospital, SPAR North Rand, Switch Energy , City of Ekurhuleni Sports and Recreation Division, The Thembisan, Lesso Estate , Central Gauteng Athletics and the Thembisa Athletics Club.

Photo by Tumi Kekana 

Be Safe – It’s a Jungle Out There

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By Mark Grobbelaar , Founder & CEO at INpowered

Let me start with a question. How many of you think that safety is important when you’re out running or cycling? Every hand would go up.

But then if I asked, how many of you actually plan your routes with safety in mind, tell someone where you’re going, or even carry something with you that could help in an emergency? The hands drop very quickly.

So if we all believe safety is important, why don’t we act like it?

I think it’s because most of us assume, “Well, nothing happened yesterday, so nothing will happen today.” But that’s not how the world works. Out there, things can turn bad quickly. Which is why I say safety is not luck. Safety is choice. Safety is preparation. Safety is awareness.

In our INpowered program personal protection program, we speak about layers of safety. The more layers you have, the harder it is for someone to get to you. Each one is another obstacle an assailant would have to cut through before they can get close to you.

Knowledge and Awareness are very important. But here’s the catch: awareness without knowledge is just paranoia. The real power comes when you combine the two. Add in communication, planning, and you’re suddenly not such an easy target anymore.

We also talk about what we call the Triangle of Jeopardy. For an attack to happen, three things must exist: the intent to do harm, the ability to do harm, and the opportunity to do harm. You can’t control intent. You can’t control ability. But you can control opportunity. And that’s what most of us forget. Don’t hand someone the chance to make you a victim.

So how do you stop giving away opportunities? If you’re running, stick to safe routes. Don’t be predictable—change your times and change your paths. Don’t block out the world completely with headphones. Tell someone where you’re going and when you’ll be back.

If you’re cycling, ride in pairs or groups when you can. Make sure someone in the group has a communication device. Stay visible, and never assume a driver has seen you, even if you’ve made eye contact. Carry ID. Carry a phone. And yes, consider carrying a self-defense tool if that feels right for you. But here’s the deal: don’t just carry it. Learn how to use it. Because in a high-stress situation, a tool you don’t know how to use isn’t just useless—and it can work against you.

And above all else, trust your gut. When something feels wrong, it is wrong. Don’t wait to find out. Don’t go and check. Don’t second-guess yourself. Just go. Early action is often the only action you’ll have.

Being aware isn’t about living in fear. It’s about being prepared. It’s about building enough layers that you’re harder to reach, harder to harm, and more likely to get home safe.

At INpowered, we don’t believe in paranoia—we believe in knowledge, awareness, and belief. Because when you know what’s possible, when you believe you have an option, you’re stronger than you were before.

Be safe. It’s a jungle out there.

The Roving Cow’s review on the ASICS Nimbus 27

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Fit & Feel That Feels Right:

From the get-go the Nimbus 27 feels like a comfy hug for your foot. It comes in around 305 g for the average men’s size (UK8) and 260 g for women (UK6). It fits true to size, with a comfy and not too snug toebox that doesn’t squash your toes—and gives them space when they swell on longer runs.

The Upper – Soft, Breathable & Easy:
They’ve switched to a slimmer, lightweight jacquard-engineered mesh that lets your feet breathe, especially great on hot JHB mornings or summer Seapoint promenade runs. Nice and soft around the ankle, and the tongue stretches to sit just right and there’s a heel tab too, allowing for easy access slipping in and out.

Midsole – Plush Without Floppiness:
This Nimbus is all about comfort: 43.5 mm heel, 35.5 mm forefoot, so you have an 8 mm drop. Underfoot is a layer of FF Blast Plus Eco foam, softer than the previous model, yet not too soft. Closer to your heel sits the trusted PureGEL, cushioning every landing stride, so your legs feel less knackered.

Outsole & Durability:
Rubber under foot hybrid ASICSGRIP + AHAR+ grips well on damp roads and pavements, and assists with hurdling JHB potholes, whilst lasting many kilometres before wearing thin. Some exposed foam shows after heavy use, without really hurting shoes lifespan

Ride & Purpose:
Expect a cushioned, easy-paced ride, a plush cruiser for daily runs, recovery jogs, or Sunday easy long runs . It’s not lightning quick, but it performs well around a 6-minute/kilometre pace . Honestly, the shoe felt comfy from the outset and didn’t require any “wearing-in”.

Bonus: Good For You and the Planet:
Part of the foam is bio-based (24 %), and about 75 % of the upper comes from recycled material. Feels good knowing you’re doing your Green bit for the planet whilst out there racking up the kilometres.

Who Should Lace These Up?
– Neutral runners craving a plush daily trainer

– Long-run enthusiasts or those who enjoy recovery/mileage days

– Runners with flat feet or high arches requiring gentler landings as it absorbs shock nicely

– Newbies gearing up for their first marathon or building up base

These shoes are not made for racing snakes, tempo sprints, or speed work, as you’ll feel its weight there, but they do provide top comfort and support for everyday training.

Summary In Plain Language:

Weight: 305 g (men) / 260 g (women)

Fit: True to size, comfy toe space

Upper: Lightweight, breathable mesh with stretchy tongue & a heel tab

Midsole: Max cushion (43/35 mm), with gel and soft foam

Ride: Smooth, plush ride great for long or easy runs

Outsole: Durable rubber—grippier than most, lasts well

Eco-Friendly: Foam partly bio-based, upper largely recycled

Final Word
The Nimbus 27 is your go-to mate for daily mileage it’s soft, stable, breathable, and built to keep your legs fresh. Works well in SA’s changing seasons, from humid Jozi runs to cool coastal jogs. Not for chasing PBs, but if you want a sensible, durable, and cushy road runner, this one’s golden. Proper shoe to let your feet relax and enjoy every kilometre.
Available at most local running stores and online at:

https://www.asics.com/za/en-za/running

RRP: R3999.99

THE RÉVÉNGE RUN MANIFESTO

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Something bold is stirring on the streets of Joburg — raw, unsanctioned and utterly unfiltered. Attracting creatives, artists, musicians and everyday warriors — not just runners, but rebel souls on the move.

It is the most rebellious and culture-shifting social running event that this Country has ever seen.

It’s called the Révénge Run.

Date: 30 August 2025
Venue: HERE., 8 Tyrwhitt Avenue, Rosebank, Johannesburg
Time: Registration 07h00 | Race Start 07:30
Distance: 5k | 10k | 15k | 20k | 25k | 30k | 35k | 40k | 45k (loop format)
Tagline: No rules. No PBs. Just PURE RÉVÉNGE.

Born from frustration, transformation and the hunger to reclaim identity through motion, Révénge Run is an unsanctioned, anti-establishment social event that throws the traditional race rulebook out the window.

The idea immerged in 2024, when the Founder, the Comeback Cowboy (aka @ThatTattedRunner), became injured the day before the 21k Soweto Race Against Cancer run, an event that holds a significant place in his heart. The Comeback Cowboy lost his mother to pancreatic cancer in and during 2020 and since then, his mission has been to inspire and motivate people to get moving unapologetically, and in doing so, it was crucial for him to participate in every annual Race Against Cancer. Until he couldn’t.

Instead of wallowing in his sorrows for having missed the race, Comeback Cowboy decided to take out his revenge in a different way — by bootlegging his very own running event. A fully unsanctioned, no support, raw and rebellious
run, staged on the gritty streets of Joburg. And to make his revenge even sweeter, he decided that the full length of the run had to traverse at least the marathon distance. The Révénge Run was born.

Hosting its inaugural event in 2024, the Révénge Run was somewhat of a smash hit, garnering approximately 27 participants, purely through word of mouth and through the transmission of cryptic messages on social media.

Looking to amplify things, the Révénge Run returns this year — just bigger, better and even more rebellious.

This time setting up base at a venue called here., a beautiful third space café situated in the heart of Rosebank, acting as the rebel HQ and hydration station, fuelling the vibrant community and built for collaboration and connection. Also partnering with 13 Nutrition Collection, ensures that participants are fueled to take out their revenge with no hesitation — Pure. Clean. Simple. And finally collaborating with one of South Africa’s hottest emerging running apparel brands, Get Global Collective, they have released a limited edition “Rebellious” running-tee — because who doesn’t want to FEEL the rebellious
look.

There are no bibs. No aid. No marshals. No timing chips. No medals.
Just stories. Scores to settle. Energy to release.
This is the run where rebels rewrite their own script.

This is not a race. It’s a movement.

Sign up here: https://www.quicket.co.za/events/285853-rvnge-run-2025/#/

Post-Race Blues: Navigating the Emotional Dip After Big Events

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by Glen Ross, an Integrative Psychotherapist and Brain-Health Coach who blends neuroscience, psychotherapy, and coaching to help athletes and individuals build clarity, resilience, and sustainable well-being. Learn more at www.glenross.co

Crossing a finish line is often painted as the ultimate high… months of training, sacrifices, and grit culminating in a powerful rush of pride. Yet, for many athletes, the days and weeks that follow can feel strangely hollow. Instead of basking in accomplishment, some experience what’s known as post-race blues: a dip in mood, motivation, or sense of purpose that arrives just after the medals are packed away.

This emotional slump isn’t weakness… it’s human. At McLean Hospital, researchers highlight how athletes across levels report sadness, irritability, or even depressive symptoms after a big event. And from my work with athletes, I can assure you: you’re not alone if you’ve felt it too.

Why the Dip Happens

From a neuroscience perspective, the brain thrives on anticipation. Training builds weeks of dopamine-rich milestones: logging new distances, shaving seconds off your times, visualising race day. When the event ends, the surge of adrenaline and reward chemistry quiets, sometimes leaving a void. Add physical fatigue, disrupted sleep, and less structured routines, and the stage is set for emotional lows.

Psychologically, many athletes anchor their identity to a race or season. When the goal is suddenly gone, questions can arise: What now? Who am I without the next big milestone? Without a plan for this transition, the void can feel unsettling.

Local Voices: “It Caught Me Off Guard”

One Cape Town trail runner shared with me:

“I trained six months for my first 50km. Race day was incredible, but afterwards I felt flat. Everyone else was celebrating, and I kept wondering why I wasn’t happier. It caught me off guard.”

Another Johannesburg runner described it this way:

“I thought finishing Comrades would leave me on a high for weeks. Instead, the Monday after, I felt directionless. I realised I’d been waking up for months with one mission… now that mission was gone.”

Their experiences echo what countless athletes quietly face. By bringing it into the open, we normalise it… and remind ourselves that recovery isn’t just about muscles, it’s about mind and meaning.

Coping Strategies That Help

1. Set Gentle Next Goals

Rather than jumping straight into another marathon sign-up, experiment with softer, process-focused goals. Perhaps a month of yoga, trail exploration, or strength work. This keeps structure in your routine without the pressure of peak training.

2. Practise Self-Compassion

It’s tempting to berate yourself for feeling low after such a big achievement. But remember: your brain and body are recalibrating. Acknowledge the effort it took to get there, and allow yourself rest. Self-compassion reduces cortisol, helps restore balance, and creates emotional resilience.

3. Revisit the Joy of Movement

Strip away the stopwatch for a while. Go for a run without tracking pace, or cycle purely for scenery. Re-connecting with the intrinsic joy of movement… rather than outcomes… can reignite motivation.

4. Stay Connected

Isolation amplifies post-race blues. Share openly with training partners or clubmates. Consider joining group runs where conversation, laughter, and shared recovery help soften the dip.

5. Try Mindfulness Practices

Simple grounding techniques can ease the mental swing. Here’s one I often suggest:

  • Sit or stand quietly.
  • Notice five things you can see, four things you can feel, three you can hear, two you can smell, and one you can taste.
    This “5-4-3-2-1” exercise interrupts spiralling thoughts and helps anchor you in the present.

A Forum for Sharing

One of the strengths of South Africa’s running community is its openness. Many athletes already share race reports on social media… why not extend that into sharing how you navigated the days after? Did you discover a recovery ritual that lifted your spirits? Did a clubmate’s message keep you going? Sharing these stories helps build a culture where mental health is discussed with the same pride as finish times.

When to Seek Extra Support

Post-race blues usually ease within a couple of weeks. But if you find the sadness lingers, or if motivation, appetite, or sleep remain disrupted, it may be time to talk with a professional. Seeking help isn’t weakness… it’s wisdom. Mental-health support can be part of your performance toolkit, just like physio or nutrition advice.

The Bigger Picture

Every race, no matter the distance, is both an ending and a beginning. The finish line is not only a celebration of effort but also an invitation to reflect, reset, and renew. By expecting the post-race dip… and preparing for it with compassion… we transform what feels like a void into fertile ground for growth.

So, as you pin on your next race number, know this: the miles matter, but so does what comes after. Honour both, and you’ll build not just endurance in your legs, but resilience in your mind.