Try this tasty, healthy and energising breakfast recipe for flapjacks that will power your running. – By Ann Ashworth
Author: Tanika Laskey
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On His Way Up
With the help of a South African trail running legend, Remaketse Lekaka is dreaming of dominating the SA trail running circuit and becoming a world class athlete. – By Tathe Msimango
Run Crew Friday: Run Boss
Run Crew Friday’s next club feature is ‘Run Boss Run Crew’. We spoke to Craig Woods, a co-founder of Run Boss and he gave us the details of how it all started.
What Inspired You to Start Run Boss?
My best mate Michael Baker and I were standing around a braai and our wives were moaning about not having safe places to run in groups. It was November 2022 and we decided to just stop talking and start doing. So we started with a small group of friends running on the durban prom on a Saturday with boys and girls where everyone felt safe in numbers and it slowly grew from there. We both have a passion for people, teamwork and community and we loved the idea of people working hard towards a goal and actually achieving it. In the beginning we used to challenge people a lot more to push themselves but obviously over the years, whilst a small part of that culture still exists, it’s also got a huge focus on just giving our Durban community a place to feel like they belong and be healthy and happy at the same time.
Why Do You Keep Running It?
Michael took a job in Cape Town in December and I think it made me really think about this questionI decided that we had built an incredible thing and I didn’t want to let it go so got proper stuck in and worked hard at keeping it fun, relevant and something that the community could all be proud of and feel like it belonged to them.
I do it mainly because I love the people and I love the idea of people changing the way they live. Our lives are so full of phones and tech chaos so the concept of waking up early and being healthy is a huge plus , but more importantly giving people and especially youngsters, the chance to connect with people and build real relationships and friendships over coffee after is the main thing. I honestly love the idea that we are helping people and giving them something that perhaps didn’t exist before.
How Do We Do It?
We run every Tuesday Thursday and Saturday morning at 5.15am.
What started out in November 2022 with 10 friends on the beach has now morphed into in excess of 150 people on Tuesday mornings and sometimes more on a weekend. We have almost 1000 people on the what’s app group where we announce runs the day before and use polls for people to register interest. We also have a large Instagram presence with in excess of 2000 people following us on there.
The bigger it got the more I needed help so I assembled a little committee of 6 others plus me and we try run it as professionally as we can even though not a cent of money exchanges hands almost ever.
The whole culture is we do this for the community so we never charge for runs or membership and it will always be a completely free way to meet new people and run. This perhaps makes us a bit unique as well and also allows us to collaborate with brands and corporates from all walks of life and at all levels without any expectation or bias. May sound strange but having myself and my committee “work on it for free” so to speak sets the tone and a part of me loves how it shows everyone out there that we can still just be good people and do things for others with no expectations in return.
Tuesday: 5km, 7.5km & 10km options
Thursday: hills or intervals
Weekends: a long run on a weekend or 5km, 1km, 15km & 20km.
We have established a base at Fábrica coffee shop in Glenore centre where we have security, parking, bathrooms and a coffee shop partner that does great coffee deals every morning for us. We also have a time trial night once a month where everyone stays behind for burgers. On the weekend we rotate the venues a bit to keep it fresh and have great relationships with loads of coffee shops in Durban, especially daily dose in Umhlanga
We also often split into pace groups to make it a bit easier for people to find their place but lately people seem to do that naturally
The committee tries to meet once a month to plan social media, special events, calendar planning and key races and training. We keep it fun and funky and on trend and are always linking up with brands for cool ideas. We also have specific charity events a few times a year. This year on Mandela day we raised over 1000 second hand running shoes and clothing items that we donated to the Inanda trail running community on a very special day. We also have an annual charity day event, this year in August, where we raised 25k from our community for the Sithanda school which needed to be repainted and fixed. This has become a key focus for us – helping others – and we are lucky to have a wonderful community of people who always react amazingly.
How Does Run Boss Collaborate with Brands?
We’ve been fortunate to partner with incredible brands like Puma, Adidas, and Salomon, who bring their latest gear for us to test out and learn about. This keeps things fresh and gives runners a chance to try different products and get guidance from experienced runners. It’s all about enriching the experience and adding value without any financial transactions, keeping Run Boss accessible to everyone. These collaborations provide exciting opportunities for our runners to try top-notch equipment, often receiving expert advice from some of our seasoned members.
What Advice Would You Give to Other Runners?
It’s always very intimidating to start. You feel like everyone is faster and fitter but everyone started somewhere. I’m not a great runner myself but just love everything else that comes with it and really love the way it’s given me some calm and competitive edge all rolled into one whilst connecting with so many great new people. I think most people have the outside perception of being clicky but it’s really not and perhaps my favourite part of the whole thing is watching the transformations. My advice would be to challenge yourself to change your approach. The more hard things you do the more you get used to doing hard things and it makes the other chaos in life seem manageable. Running is hard!
Why Do People Choose Run Boss?
Probably answers in various places above but mainly because even though they won’t admit it, it’s providing a platform to actually put your phone away and really connect with people for real. I think the younger generation really needs and craves that connection and we sometimes joke that at Run Boss, we are “athletic tinder” because we give everyone a chance to meet in real life.
Human beings need community and I think the older clubs were maybe just a bit set in their ways, whereas the modern communities are finding ways to make training and connecting fun and cool. They also love the after run stuff that comes with it. The strava posting, the pbs, the photos on Instagram, the reels and it’s almost like the run is 30% of it but the other 70.% is chatting about it after in Whatsapp groups and planning the next one
Looking to Join?
Run Boss has runners from all levels, from those aiming for sub-3-hour marathons to beginners working through their first 5k. Whether you’re on a coaching program or just coming out for fun, our sessions are easy to follow thanks to the experience we have within the group. If you’re looking to combine fitness with friendship in a supportive environment, Run Boss could be the place for you. Come join us for a run, and see how running together can make a world of difference!
Keep Working!
The Cape Town HYROX Race has come and gone, but there is still so much to train for as more events are being lined up around South Africa in coming months – By Cameron Cleaver
NPL Ambassador Vicky MacIntosh Makes History as South Africa’s First Hyrox Champion
NPL Ambassador Vicky MacIntosh Makes History as South Africa’s First Hyrox Champion
South Africa’s fitness community recently celebrated a groundbreaking achievement as Vicky MacIntosh, an elite triathlete and CrossFitter, claimed victory in the country’s first-ever Hyrox race. The 33-year-old made history in Cape Town by becoming the first professional South African athlete to qualify for the 2024 Hyrox World Championships. This accomplishment comes alongside another exciting announcement: Vicky is now officially an ambassador for NPL (Nutritional Performance Labs), a leading sports supplement brand.
Powered by NPL: Vicky MacIntosh’s Journey to Victory
As NPL’s newest ambassador, Vicky isn’t just celebrating her Hyrox win—she’s also highlighting the importance of proper supplementation in achieving peak athletic performance. “Our partnership with Vicky has played a key role in her training, helping her optimize her nutrition and recovery so she can compete at the international level,” says Cherrie Blackmore, NPL’s Head of Marketing.
Vicky’s supplement regimen, designed to meet the intense demands of Hyrox, includes NPL’s Platinum Whey, maltodextrin for sustained energy, and Creatine Monohydrate for strength and endurance. She also uses NPL’s VitaPack to ensure her body gets essential vitamins and minerals for overall health and recovery.
“Nutrition is crucial for success in Hyrox, especially for women,” Vicky explains. “There’s a lot of confusion around supplements, and with NPL, I’m excited to share insights on how to fuel properly for high-performance sports, particularly for female athletes.”
Hyrox: A Global Fitness Sensation
Hyrox is a hybrid race combining running with functional workout stations, and its global popularity is on the rise. In South Africa, it’s quickly gaining traction among both professional and amateur athletes. Known for her versatility in endurance sports, Vicky adapted to the tough demands of Hyrox, which includes eight rounds of 1km runs with high-intensity workout stations in between.
“Hyrox is special because it’s accessible to so many people—the exercises are simple but physically challenging,” says Vicky. “It’s not just a test of fitness, but also of mental toughness.”
Pioneering Hyrox in South Africa
Vicky’s win in Cape Town is a major step in introducing Hyrox to South Africa. As she continues competing internationally, she’s also focused on raising awareness for the sport and encouraging more South Africans to get involved.
“My goal isn’t just to qualify for the Elite 15 circuit—the top tier of Hyrox athletes worldwide—but also to help grow the sport in South Africa,” Vicky shares. “With NPL’s support, I’m hoping to build a strong Hyrox community here and show that South Africans can compete at the highest level.”
NPL is equally excited about the partnership. “Vicky MacIntosh truly embodies what NPL stands for—excellence, dedication, and constantly pushing boundaries,” says Cherrie. “We’re proud to be part of her journey as she continues to break new ground in Hyrox.”
Looking Ahead
With her Hyrox debut behind her, Vicky is preparing for a busy season ahead, with competitions lined up in Europe as she works toward earning a spot in the Elite 15 circuit. As she tackles new challenges, NPL will continue to support her, fueling her progress with their premium sports supplements.
Vicky MacIntosh’s story is one of determination, passion, and the power of nutrition. Her Hyrox victory and partnership with NPL are setting the stage for her to inspire the next generation of South African athletes and lead the charge in this rapidly growing sport.
PUMA Signs Teenage Sprint Sensation Christian Miller
PUMA has officially signed 18-year-old American sprinter Christian Miller, a rising star in track and field.
Miller, who just graduated from St. Johns Creekside High School in Florida, has had a remarkable journey over the past year and a half. His rapid rise in the sport has placed him among a select group of athletes who have chosen to turn professional straight out of high school, skipping NCAA eligibility.
Miller first made headlines in July 2023 with a stunning performance at the USA Track & Field U-20 Outdoor National Championships in Eugene, Oregon, where he clocked 10.08 seconds in the 100m. This time made him the fourth-fastest American high schooler ever at that distance.
He didn’t stop there. In April 2024, Miller ran a personal best of 9.93 seconds in the 100m at just 17 years old, breaking the Under-18 world record, setting a new American Under-20 record, and recording the third fastest time ever by an Under-20 sprinter.
“Christian is undoubtedly one of the most exciting young sprinters we’ve seen in years, and he’s already rewriting the record books,” said Pascal Rolling, PUMA’s Director of Sports Marketing. “His maturity and decision to go pro at such a young age is a testament to his ambition, and we couldn’t be more thrilled to welcome him to the PUMA family.”
Miller himself is eager to get started: “I want to be the best, and to do that, you have to be with the best – for me, that’s always been PUMA. The brand represents speed, and their athletes are champions. That’s what I aim for, and I can’t wait to kick off the season.”
Chasing That Six-pack!
In February, Tyron ‘Tiger’ Kretzmann began a journey that has transformed his life in many unexpected ways… and inspired hundreds of thousands along the way! – By Kim Stephens
Precious Mashele celebrates Birthday as fastest South African to complete a 5km run on SA soil
Precious Mashele put on a fantastic performance on Sunday, 13 October 2024, as he successfully defended his title at the Boxer Super Run in Durban. Not only did he retain his crown, but he also became the fastest South African to complete a 5km run on home soil, crossing the finish line in an impressive 13:39. In the Women’s Elite Race, Karabo More took the spotlight, finishing first with a time of 16:16.
“I’m really happy with the win today, especially since it’s my birthday,” said a smiling Mashele. “The race was thrilling. We ran the same route as last year, but this time there was no wind. My teammates from Boxer were tough competition—every time we race in the RUN YOUR CITY events, they’re always on the podium, so I knew they’d push me hard. I picked up the pace in the last 2km to make sure they couldn’t catch me. I had some doubts since I haven’t been racing well lately, but I reminded myself it’s my birthday, and this win is a gift to myself. The Boxer Super Run is special to me—Boxer Superstores and Stillwater Sports really look after us, so it means a lot to perform well here.”
Boxer Athletics Club swept the podium with Kabelo Mulaudzi finishing second and Chris Mhlanga taking third place.
Karabo More, making her debut at the Boxer Super Run, delivered an outstanding performance in the Elite Women’s Race. “I’ve been away from racing for a while, so today was all about getting my confidence back,” said a happy More. “As part of my comeback, I’m entering races just to see where I am with my training. My strategy was to stay with the pack and work with the other women, then really push in the last 2km. It’s all about taking risks and seeing where they lead you. I didn’t expect to win—I was running against some strong women. It wasn’t until the last kilometre that I thought, ‘I’ve got this.’ That was the key moment. The Boxer Super Run is tough and fast, and winning feels amazing. I’ll definitely be back next year.”
Gerda Steyn (Phantane AC) finished second, with Cacisile Sosibo (Boxer Athletics Club) placing third.
“It was an incredible race today,” Steyn shared. “Even though 5km isn’t my usual distance, I enjoyed every moment from start to finish. The strong competition pushed me, and I’m pleased with my time. I wasn’t focused on my pace during the race, but finishing second means a lot. I followed my race plan, and overall, I’m really happy with the result. Now that the ice is broken with the Boxer Super Run 5K Series, I definitely hope to return next year!”
Michael Meyer, Managing Director of Stillwater Sports, reflected on the event, saying, “The Boxer Super Run in Durban today was a thrilling display of talent. We’re grateful to all the participants, supporters, and sponsors who made the day such a success. It was inspiring to see elite athletes, up-and-coming talent, and runners of all levels pushing their limits. A big congratulations to Precious Mashele and Karabo More for their incredible performances in the Elite Men’s and Women’s races—you’ve set a high standard for South Africa’s future running stars.”
Lee-Ann Pillay, Head of Marketing at Boxer Superstores, added, “Huge congratulations to Precious Mashele and Karabo More for your fantastic performances at the Boxer Super Run in Durban. You took elite racing to another level and kept us all on the edge of our seats. It was an honor to witness such talent on South African soil. A big thank you to the thousands of runners who joined us and made it such a special day. We can’t wait to bring the same excitement to Tshwane for the debut of the Boxer Super Run there on Sunday, 10 November!”
Perfect Score In SPAR Grand Prix For History-making Glenrose Xaba
Glenrose Xaba from Boxer made history as the first South African to win the SPAR Women’s Challenge Grand Prix title since 2019, when international athletes were first allowed to compete in the series. Xaba secured her victory on Sunday with a strong performance in the Jozi SPAR Women’s 10km Challenge at Marks Park.
Three-time SPAR Grand Prix champion, Tadu Nare from Nedbank, was bumped down to third place on the leaderboard by her fellow Ethiopian and teammate, Diniya Abaraya.
The Grand Prix winner is determined by each athlete’s top four performances, and Xaba finished with a perfect score of 120 points, earning maximum bonus points from all four of her wins. Xaba was also the last South African to win the SPAR Grand Prix, back in 2018.
Abaraya finished with 112 points, just one ahead of Nare, who had 111 points. Nare missed the Cape Town race, but won in Durban, placed third in Pretoria, and took second in Gqeberha and Johannesburg. Abaraya didn’t compete in the Tshwane race, but finished fifth in Durban, second in both Cape Town and Gqeberha, and third in Johannesburg. Currently, there is no Junior Grand Prix competition.
Cacisile Sosibo from Boxer came in fourth overall, with 72 points. Meanwhile, the Phalula twins, Diana-Lebo Phalula-Mzazi and Lebogang Phalula-Luthuli, also from Boxer, dominated the 40-49 age category. Phalula-Mzazi achieved a perfect score with four wins for a total of 40 points, while her sister earned 37 points with one win and four second-place finishes. Phalula-Mzazi finished seventh in the open category, and Phalula-Luthuli came in ninth.
In the 50-59 age group, Anne Stewart nearly had a perfect score, earning 39 points with three wins and one second-place finish. Judy Bird swept the 60-69 category, winning every race and securing the maximum points.
Vin.yards4Cancer Run Crew
Hey, runners and community supporters! I’m Ethan Bain, one of the founders of Vin.yards4Cancer Run Crew, and I’m excited to share how this journey began and what it’s all about.
From a Bet to a Movement
It all started as a playful challenge between seven housemates. We dared each other to complete the Cape Town Marathon. But this challenge soon transformed into something much more meaningful when one of our housemates was diagnosed with cancer. We knew we had to do something bigger—to run for a purpose close to our hearts. That’s how our mission to support childhood cancer began.
Running With Purpose
Vineyards Run Crew runs for those who can’t. Our friend’s battle inspired us to dedicate our efforts to raising awareness and funds for children fighting cancer. Every kilometer we cover is about making a difference in their lives. What started as a friendly bet has grown into a passion-driven journey to support a cause that means the world to us.
The Commitment That Drives Us
Training with a purpose in mind keeps us going. It’s not about being professional runners (because trust us, we’re not!). It’s about showing up, pushing through, and reminding ourselves of the bigger picture: helping kids who face struggles far greater than running 42 kilometers. Our mantra? For those who can’t. It keeps us motivated every single day.
As university students, juggling studies and training isn’t easy, but we make it work. Weekends and evenings are our go-to for runs, and sticking together as a team helps us stay accountable. Our advice? Keep your goals in mind, plan your training, and run with a group—it makes all the difference.
Why Social Running Clubs Are Thriving
There’s been a huge shift toward social running clubs among young adults, and we’re proud to be part of that movement. These clubs aren’t about competition; they’re about community. They give you the flexibility to balance fitness with fun, creating an environment where everyone is welcome, no matter your pace. Social media platforms like Strava and Instagram have made it easier than ever to connect, track progress, and share our journey with a wider audience.
Our Training & How You Can Join Us
We’ve followed a 12-week training plan, running 4-5 times a week to prep for the marathon. Our weekday runs are shorter, ranging from 5km to 12km, and weekends are reserved for the long ones—21km or more, depending on how ambitious we’re feeling. It’s challenging, but the support from our community keeps us going.
Want to be part of the crew? We’d love to have you! Find us on Instagram or Strava under Vin.yards4Cancer and join us for a run. Together, we’re making every step count—for our friend, for children battling cancer, and for the joy of running.