Red Bull athlete and world-renowned ultra-runner Ryan Sandes took on his toughest endurance challenge yet. The Cocodona 250, a 250-mile (400 km) non-stop trail race across Arizona in the US, took place from 5-10 May 2025. Roxanne Martin chatted to Ryan about preparing for the longest race of his career.
Running a marathon is generally already quite challenging. But running one while skipping rope? That seems borderline crazy. But, in this industry, we have come across many a crazy runner so we’ve learned you should always delve a little deeper and get the full story. That’s how we got to know Marissa Groenewald, the Rope Runner.
Kathleeen Amelia Flanagan was born with retinitis pigmentosa (RP). The condition slowly narrows the field of vision: in layman’s terms, it’s like having permanent tunnel vision. Despite this she’s never been one to shy away from a challenge — including when, as she got older, her vision deteriorated further. Now she’s storming the triathlon circuit, even earning a national title. Our Roving Cow Richard Laskey gets the full story.
Calling all trail enthusiasts! The legendary Kruger2Canyon Challenge returns to the breathtaking landscapes of Hoedspruit from June 27-29, 2025, offering an adventure that combines majestic mountains with the raw beauty of African bushveld. Established in 2015, the K2C has earned its reputation as one of South Africa’s most spectacular trail events. What makes this challenge truly special? It’s the only race that takes you through the dramatic northern Drakensberg mountains and the wildlife-rich bushveld bordering Kruger National Park – all in one unforgettable weekend.
Day 1 tests your mettle on “The Mountain Day”, traversing the stunning Mariepskop and Blyde River Canyon with elevations that reward you with panoramic vistas stretching to the horizon. Day 2 shifts dramatically to “The Bush Day” at Moholoholo Mountain View, where your trail companions might include buffalo, hippo, leopard, and abundant plains game. This contrast of landscapes in a single event is simply unmatched anywhere else.
The K2C caters to all levels of trail adventurers with four distance options:
The ultimate 70km challenge (42km/2300m elevation + 28km/410m elevation)
The balanced 44km option (25km/1440m elevation + 19km/370m elevation)
The accessible 30km experience (16km/1080m elevation + 14km/280m elevation)
The introductory 20km adventure (10.1km/550m elevation + 10km/230m elevation)
Not ready for running? No problem! Hikers are warmly welcomed on the 30km and 20km routes, making this an inclusive event for all outdoor enthusiasts. Beyond the physical challenge, the K2C offers an immersive connection with two of South Africa’s most precious environments. Where else can you summit a mountain overlooking the world’s third largest canyon one day, then spot iconic African wildlife on the trail the next?
The Kruger2Canyon experience extends beyond the trail with a vibrant race village, excellent support stations, and an atmosphere that celebrates a competitive spirit and personal achievement.
Whether you’re seeking a qualifying race for bigger ultras, your first trail running adventure, or simply a unique active holiday in one of South Africa’s most beautiful regions, the K2C delivers an experience that will leave you changed.
Don’t miss your opportunity to experience this extraordinary challenge.
Enter here: https://kruger2canyonchallenge.co.za/k2c-2025-entries/
Last month we debated whether or not to do away with race tees and medals to lower race costs. This month we offer two points of view on another big topic: should you run a marathon if you’re sick or just getting over the flu? We have all been there — but what should you actually do, run or rest?
Delivering premium stability with plush comfort, the latest GEL-KAYANO™ model enhances your run.
ASICS announces the launch of the GEL-KAYANO™ 32 shoe, the latest evolution in its flagship stability running shoe series. Designed to elevate comfort and support, this new model features a refined midsole design and an updated upper to provide an even smoother and more adaptive running experience.
The GEL-KAYANO™ 32 shoe continues to build on the legacy of adaptive stability and premium comfort established by its predecessors. The 4D GUIDANCE SYSTEM™, developed through extensive research and testing, works in harmony with the body’s natural movement to provide dynamic stability when runners need it most. It helps guide the foot through a more efficient stride, delivering high levels of comfort and stability even in demanding conditions.
Staying true to the ASICS Design Philosophy*, the GEL-KAYANO™ 32 shoe introduces key refinements to enhance both comfort and stability. The midsole features updated FF BLAST™ PLUS cushioning, a lightweight and responsive material that delivers a soft feel with an energetic rebound. An additional 2mm of foam under the forefoot enhances softness and cushioning, while an updated midsole design with a lighter foam compound makes the shoe even lighter than the previous model. Additionally, PureGEL™ technology ensures superior shock absorption and smooth transitions, offering runners a more effortless ride.
The engineered mesh upper has been thoughtfully redesigned to deliver a softer, more comfortable feel throughout every run. Additionally, the reinforced stable tongue wing is crafted to adapt to the unique arch shape of each runner, offering enhanced midfoot support on the medial side. Together with the updated upper and tongue wing construction, the GEL-KAYANO™ 32 shoe provides an improved fit for an elevated running experience. The inclusion of HYBRID ASICSGRIP™ outsole enhances traction and durability, reinforcing stability with every stride.
Tomohiro Nishida, Performance Running Footwear, at ASICS, said: “ASICS has always strived to deliver premium running stability with unprecedented levels of comfort. With unique approaches like the 4D GUIDANCE SYSTEM™ and PureGEL™ technology, we have delivered adaptive stability and superior comfort. The GEL-KAYANO™ 32 shoe continues this journey of continuous improvement, incorporating impactful refinements to further enhance the comfort of the running experience. We are excited to see runners enjoy its plush cushioning, smooth ride, and trusted support.”
The GEL-KAYANO™ 32 shoe will be available globally at ASICS retail stores, online, and through specialist running outlets from June 1, 2025. To find out more about the products, please visit https://www.asics.com/gb/en-gb/
By Adnaan Mohamed
In a touching tribute on Mother’s Day, Kabelo Maluadzi delivered a performance to remember, winning the 10th edition of the Absa RUN YOUR CITY Cape Town 10K on Sunday.
The 27-year-old from Alexandra stormed through the streets of the Mother City in a blistering 27:49, crossing the finish line on Lower Long Street to the cheers of thousands lining the route.
Running in perfect, windless conditions, Kabelo led a sold-out field of 15,000 participants who set off from Marine Drive in Milnerton. The former South African cross-country champion made his intentions clear early on, surging to the front and dictating the pace.
His closest challenger, Kamohelo Mofolo of Lesotho, stayed within striking distance and finished just four seconds behind in 27:53. Veteran South African distance runner Stephen Mokoka claimed third in 28:06, while national marathon record-holder Elroy Gelant, still recovering from setting a new SA record of 2:05:36 in Hamburg, took a respectable fourth in 28:08.
Kabelo, emotional at the finish, revealed the personal significance of the win.
“My mom passed away when I was still young. I was thinking about her as I crossed the line. This is the best gift I could give her,” he said.
After finishing 20th in last year’s edition due to injury, he knew this was his chance to shine. “I’m fit now, and I believed anything was possible.”
For being the first man across the line (R30 000) and breaking the 28-minute barrier (R40 000), Kabelo – the Boxer Athletics Club standout — coached by Richard Mayer — takes home a total of R70 000.
The women’s race saw Glenrose Xaba prove her dominance once again, winning in 32:00. Despite a challenging middle section between 3km and 5km, Xaba kept her composure and powered ahead of Ethiopian Selam Gebre, who finished second in 32:13. South Africa’s Lebo Phalula, at 40 years old, showed she’s still a force to be reckoned with, securing third in 32:50.
Glenrose, who also pockets R70 000 for winning the women’s race and finishing under the 32:08 incentive mark, dedicated her victory to all mothers, saying, “This is for the moms who do so much for their children. We can’t always run fast times, but I’m happy I could perform in a strong field today.”
The race, now firmly established as one of South Africa’s premier 10K events, once again showcased the continent’s elite talent in a celebration of endurance, resilience, and heartfelt moments.
This May Measurement Month, health experts are sounding the alarm on hypertension (HTN), a condition that affects billions worldwide yet remains dangerously underdiagnosed and undertreated1. Alarmingly, a recent study found that 74% of patients are unaware that they are at risk of hypertension or are unaware of their hypertension status.1
HTN stands as the most significant risk factor for cardiovascular disease (CVD) in South Africa.2 With cardiovascular disease ranking among the top 10 causes of death worldwide, detecting and controlling blood pressure has never been more critical.2.
Uncontrolled hypertension can lead to serious health complications, significantly increasing the risk of heart attack, stroke, kidney failure, and heart failure. It’s also linked to a higher likelihood of developing dementia and can drastically reduce overall quality of life. These consequences contribute to increased mortality and morbidity, underscoring the importance of early detection, treatment, and management of high blood pressure.1
May Measurement Month
A public health campaign “Because I Say So” is part of a global blood pressure screening initiative, May Measurement Month. Now in its ninth year, this collaborative campaign was initiated in response to the hypertension health crisis and is led by the International Society of Hypertension (ISH), in collaboration with the Southern African Hypertension Society and Servier – amongst other scientific societies. This is a public call for everyone to get their blood pressure (BP) checked. This non-invasive test takes just five minutes, is FREE during May Measurement Month, and can help save lives.
Professor Erika Jones, President of the Southern African Hypertension Society says, “Hypertension is often called the ‘silent killer’ because it typically has no symptoms until significant damage has occurred. It’s a leading cause of heart disease and stroke, accounting for nearly half of related deaths worldwide. Despite this, awareness, treatment, and control remain alarmingly low.”
The scale of the problem
The statistics as recorded in 2019 paint a concerning picture:
– 4.06 billion adults were affected by high systolic blood pressure1
– 1.3 billion adults (30-79 years) affected by hypertension1
– 10.8 million deaths associated with raised blood pressure1
– Approximately 60% of adults develop hypertension by 60 years of age1
– Up to 90% of adults living to 80 years of age are likely to develop hypertension¹
– Hypertension causes over 50% of heart disease, stroke, and heart failure cases1
South Africa faces an exceptionally high burden, with the South African Demographic and Health Survey (SADHS) reporting a hypertension prevalence of 46.0% in females and 44.0% in males above 18 years of age. Even more concerning, over 80% of people living with hypertension have uncontrolled blood pressure. This prevalence significantly exceeds the global average of 31.1%.1
The treatment gap
A “treatment cascade”6 exists for patients with hypertension. According to a report by the World Heart Federation (WHF) – Roadmap for Hypertension6, it starts with those who have high blood pressure, although many don’t even know their status. Of those diagnosed, only a portion receive treatment, and fewer still achieve blood pressure control. Finally, patient adherence remains the greatest challenge.
Effective prevention and detection of hypertension require a multi-faceted approach. This includes robust screening policies that include initial blood pressure screenings from the age of 18, with regular follow-ups and opportunistic screenings in various settings such as workplaces, schools, and community spaces. Population-wide interventions play a crucial role in prevention by promoting weight control through healthier diets, (like the DASH diet) and improved access to nutritious foods and implementing salt-reduction strategies.
“Additionally, lifestyle interventions, such as adopting a balanced diet and increasing physical activity, are also essential in managing and reducing the risk of hypertension,” explains Professor Jones.
A WHF member survey4 conducted across 46 countries showed 65% of the polled healthcare respondents reporting that their patients do not adhere to their treatment plans, showing that even once the obstacles of detection and diagnosis are overcome, patients still struggle with maintaining their prescribed regimens.
Obstacles to prevention
Despite knowing how to prevent and treat high blood pressure, many barriers stand in the way of success. These challenges affect both patients and healthcare systems alike. For those diagnosed with hypertension, treatment brings its own challenges – medication costs can be expensive, many people struggle to stay motivated for a condition with no obvious symptoms, there are cultural attitudes that sometimes discourage medical intervention, and daily pill routines can be complicated and difficult to maintain.
The healthcare systems face their own set of obstacles, including limited resources for widespread blood pressure screening; equipment shortages, and inaccurate measurements; healthcare workers may have poor awareness of – or a misunderstanding of guidelines; and follow-up systems to monitor patient progress are often inadequate.
With proper awareness of these challenges, both patients and healthcare providers can work together to find practical solutions that make hypertension prevention and treatment more accessible for everyone.
“For more than 50 years, Servier has been committed to fighting high blood pressure – the ‘silent killer’ that affects millions without warning. According to the World Health Organisation this chronic illness claims over 11 million lives annually3 – making it humanity’s largest epidemic ever. As non-communicable diseases like hypertension continue to rise, it solidifies the importance of collaborative public information campaigns like ‘Because I say so’ and May Measurement Month. We compel South Africans to take action and check their blood pressure. It has never been more crucial for public health,” says Virosha Deonarain, Medical Manager at Servier.
South Africans are being reminded to go to their local pharmacy, clinic or doctor to get tested for free in May. Find a participating pharmacy in your area and get the test today: https://bit.ly/FreeBPCheck
Candice de Mendonca We’ve all heard the saying, “Exercise is the most underused antidepressant.” But have you ever wondered why that’s true?
In 2023, the Harrismith Mountain Race was staged for the 100th time, making it the oldest race in South Africa. First run in 1922, this legendary Race challenge has earned a reputation for its brutal difficulty. The late, great Wally Hayward once remarked, “Never again. It’s the toughest obstacle in the whole world. “ It’s no stretch to say this is one of the most demanding 15-kilometer races on the planet. Race day is also known for its unpredictable and often extreme weather conditions, adding yet another layer of challenge to an already formidable course.
The Harrismith Mountain Race is rated a 5 on the difficulty scale and for good reason. This isn’t just a race, it’s a test of grit and endurance. The infamous One Man’s Pass has even been dubbed the “Toughest Climb” by Runner’s World. Top athletes from around the country take part, and many have claimed victory on this unforgiving terrain.
The route’s elevation is a serious challenge (635m), but runners know the golden rule: “Follow the white stones.” This race is an absolute must on your bucket list. And here’s a pro tip: only the first 200 entries receive some of the best goodie bags in the country. Don’t miss out!
The 30 km Harrismith Mountain Trail Run is not for the faint of heart. This is a full-fledged trail run that offers breathtaking views of the Drakensberg Mountain Range. The elevation gain is 726 metres, and the highest altitude on the route reaches 2 351metres. The Trail Run has grown in reputation and continues to attract top athletes from the trail running world each year.
The Mini Mountain Trail Run (10 km) is a new addition for 2025. This route includes much of the classic 15 km race, except for the challenging climb to the top of the mountain. Instead, runners will experience more single-track trails along the scenic foothills of Platberg. These foothills are legendary in their own right. It is here that the iconic Annelie Pieterse-Gildenhuys once killed an ostrich with her bare hands while training.
Race day on 18 October 2025 promises to be unforgettable. Get ready for a tough, iconic race combined with legendary Harrismith hospitality. Enjoy top-quality goodie bags, lively mascots, great music, and delicious food. It is more than just a race. It is an experience you do not want to miss.
Website: www.harrismithmarathonclub.co.za
Instagram: @harrismithmountainrace1
Facebook: harrismithmountainrace
Cell: 071 895 5562
Email: [email protected]